Elevating Recovery: Beyond Sleep and Nutrition - Full Transcript

00:00in this episode of the critical oxygen in this episode of the critical oxygen podcast any recovery tactic or the podcast any recovery tactic or the podcast any recovery tactic or the recovery tactics that you should be recovery tactics that you should be recovery tactics that you should be using are ones that allow you to using are ones that allow you to using are ones that allow you to d-stress faster so get out of that d-stress faster so get out of that d-stress faster so get out of that stress State into that rest State a stress State into that rest State a stress State into that rest State a little bit faster and ones that help little bit faster and ones that help little bit faster and ones that help increase the contrast of blood increase the contrast of blood increase the contrast of blood [Music] [Music] [Music] flow hi everyone welcome back to the flow hi everyone welcome back to the flow hi everyone welcome back to the critical oxygen podcast where we help critical oxygen podcast where we help critical oxygen podcast where we help you optimize your physiology and you optimize your physiology and you optimize your physiology and maximize your athletic potential I'm maximize your athletic potential I'm maximize your athletic potential I'm your host Phil Batterson and today we're your host Phil Batterson and today we're your host Phil Batterson and today we're joined by continuing guest host coach joined by continuing guest host coach joined by continuing guest host coach Aaron geyser where we're going to Aaron geyser where we're going to Aaron geyser where we're going to continue our discussion about recovery continue our discussion about recovery continue our discussion about recovery Aaron welcome back to the show how's it Aaron welcome back to the show how's it Aaron welcome back to the show how's it going I it keep bringing me back so I going I it keep bringing me back so I going I it keep bringing me back so I guess we're doing something right yeah I guess we're doing something right yeah I guess we're doing something right yeah I know man it's uh it's always a pleasure know man it's uh it's always a pleasure know man it's uh it's always a pleasure having you on and I I I learn a lot and having you on and I I I learn a lot and having you on and I I I learn a lot and I hope the viewers learn a lot too I I hope the viewers learn a lot too I I hope the viewers learn a lot too I think uh I i' I review like our podcast think uh I i' I review like our podcast think uh I i' I review like our podcast analytics and one of our top trending uh analytics and one of our top trending uh analytics and one of our top trending uh podcasts right now is the one where we podcasts right now is the one where we podcasts right now is the one where we talk talked about like substrate

01:00talk talked about like substrate talk talked about like substrate oxidation um it was a long time ago but oxidation um it was a long time ago but oxidation um it was a long time ago but you know we talked all about you know you know we talked all about you know you know we talked all about you know fat oxidation carb oxidation how they fat oxidation carb oxidation how they fat oxidation carb oxidation how they change during exercise intens different change during exercise intens different change during exercise intens different exercise intensities and stuff and um exercise intensities and stuff and um exercise intensities and stuff and um yeah people seem to be eating that one yeah people seem to be eating that one yeah people seem to be eating that one up so uh that that was a good one I I up so uh that that was a good one I I up so uh that that was a good one I I wonder if how many wonder if how many wonder if how many people want to want to just kind of get people want to want to just kind of get people want to want to just kind of get into the weeds and have a deeper into the weeds and have a deeper into the weeds and have a deeper conversation on that too with you know conversation on that too with you know conversation on that too with you know we have different thoughts we have we have different thoughts we have we have different thoughts we have different so it's one of those funds different so it's one of those funds different so it's one of those funds where it just kind of goes off the path where it just kind of goes off the path where it just kind of goes off the path in a lot of lot of times yeah no I know in a lot of lot of times yeah no I know in a lot of lot of times yeah no I know I think uh I I think the good thing is I think uh I I think the good thing is I think uh I I think the good thing is is that you and I you know can have uh is that you and I you know can have uh is that you and I you know can have uh civil conversations about things we may civil conversations about things we may civil conversations about things we may you know we might have slightly you know we might have slightly you know we might have slightly differing opinions on and it doesn't differing opinions on and it doesn't differing opinions on and it doesn't divulge to to us being kind of like divulge to to us being kind of like divulge to to us being kind of like monkeys you know throwing poop at each monkeys you know throwing poop at each monkeys you know throwing poop at each other and other things like that so no I other and other things like that so no I other and other things like that so no I wouldn't do as much good we're we're not wouldn't do as much good we're we're not wouldn't do as much good we're we're not right next to each other so I know you'd right next to each other so I know you'd right next to each other so I know you'd have to you'd have to have a pretty damn have to you'd have to have a pretty damn have to you'd have to have a pretty damn good arm to throw all the way from from

02:00good arm to throw all the way from from good arm to throw all the way from from Kentucky to would just get stuff in your Kentucky to would just get stuff in your Kentucky to would just get stuff in your own environment dirty so there's no own environment dirty so there's no own environment dirty so there's no reason to go down that path I know that reason to go down that path I know that reason to go down that path I know that it's the be it's the beauty of uh of of it's the be it's the beauty of uh of of it's the be it's the beauty of uh of of remote podcast recording right is that remote podcast recording right is that remote podcast recording right is that even if you piss off your co-host enough even if you piss off your co-host enough even if you piss off your co-host enough like they can't they just hang up like they can't they just hang up like they can't they just hang up they're not they're not close enough to they're not they're not close enough to they're not they're not close enough to you well and often I you well and often I you well and often I mean people probably don't know that we mean people probably don't know that we mean people probably don't know that we talk multiple times throughout the talk multiple times throughout the talk multiple times throughout the course of the week with through text and course of the week with through text and course of the week with through text and other other other forms we would just probably would avoid forms we would just probably would avoid forms we would just probably would avoid each other all week yeah yeah I know I'm each other all week yeah yeah I know I'm each other all week yeah yeah I know I'm talk to you next week it's done I talk to you next week it's done I talk to you next week it's done I know yeah no it's uh obviously you know know yeah no it's uh obviously you know know yeah no it's uh obviously you know it's like I think we both have have it's like I think we both have have it's like I think we both have have respect for each other and you know that respect for each other and you know that respect for each other and you know that that allows us to have like those mature that allows us to have like those mature that allows us to have like those mature conversations and not I mean this isn't conversations and not I mean this isn't conversations and not I mean this isn't the the whole idea of advanced recovery the the whole idea of advanced recovery the the whole idea of advanced recovery tactics which I'm kind of calling this tactics which I'm kind of calling this tactics which I'm kind of calling this little two-part series it isn't that we little two-part series it isn't that we little two-part series it isn't that we have different opinions it's just you have different opinions it's just you have different opinions it's just you know you you have things that work for

03:00know you you have things that work for know you you have things that work for you I have things that work for me and I you I have things that work for me and I you I have things that work for me and I think last time we just talked almost think last time we just talked almost think last time we just talked almost exclusively about sleep and nutrition so exclusively about sleep and nutrition so exclusively about sleep and nutrition so I want to I want to move Beyond sleep I want to I want to move Beyond sleep I want to I want to move Beyond sleep and nutrition because I think you know and nutrition because I think you know and nutrition because I think you know everybody understands the importance of everybody understands the importance of everybody understands the importance of both of those for you know setting the both of those for you know setting the both of those for you know setting the basis to being able to rap uh adapt to basis to being able to rap uh adapt to basis to being able to rap uh adapt to uh you know your your workouts and all uh you know your your workouts and all uh you know your your workouts and all of that but there's a lot of things out of that but there's a lot of things out of that but there's a lot of things out there right that are kind of a little there right that are kind of a little there right that are kind of a little bit more Fringe uh recovery if you if bit more Fringe uh recovery if you if bit more Fringe uh recovery if you if you want to call it um um and I think you want to call it um um and I think you want to call it um um and I think one of the things that I'll just you one of the things that I'll just you one of the things that I'll just you know kind of start on is you you know kind of start on is you you know kind of start on is you you generally have talked to me about your generally have talked to me about your generally have talked to me about your use of like a cold plunge and I I want use of like a cold plunge and I I want use of like a cold plunge and I I want to know you know like what's the to know you know like what's the to know you know like what's the rationale behind that why did you decide rationale behind that why did you decide rationale behind that why did you decide to start doing the cold plunges what to start doing the cold plunges what to start doing the cold plunges what have you noticed in terms of the have you noticed in terms of the have you noticed in terms of the benefits um and and all of that and we benefits um and and all of that and we benefits um and and all of that and we and then that'll I think get the get the and then that'll I think get the get the and then that'll I think get the get the ball rolling a bit makes sense ball rolling a bit makes sense ball rolling a bit makes sense and I as far as cold water

04:00and I as far as cold water and I as far as cold water submersion I I've been a fan of it even submersion I I've been a fan of it even submersion I I've been a fan of it even when I was back in my plane days in in when I was back in my plane days in in when I was back in my plane days in in college it college it college it just whether you were injured just whether you were injured just whether you were injured or you just kind of felt beat up I would or you just kind of felt beat up I would or you just kind of felt beat up I would hop into a hop into a hop into a fullbody uh cold water immersion come fullbody uh cold water immersion come fullbody uh cold water immersion come out and it feels it just felt like a out and it feels it just felt like a out and it feels it just felt like a reset to me and of course at that point reset to me and of course at that point reset to me and of course at that point not a whole lot of research basing it not a whole lot of research basing it not a whole lot of research basing it was just the way that I felt so it was just the way that I felt so it was just the way that I felt so it opened up the door early in my life to opened up the door early in my life to opened up the door early in my life to be receptive to the the style of therapy be receptive to the the style of therapy be receptive to the the style of therapy and now I do it seven days a week and now I do it seven days a week and now I do it seven days a week um um um typically in the winter I'm I'm a little typically in the winter I'm I'm a little typically in the winter I'm I'm a little I'm a couple degrees colder than I am in I'm a couple degrees colder than I am in I'm a couple degrees colder than I am in the summer I think just due to the the summer I think just due to the the summer I think just due to the dramatic shift of just my normal resting dramatic shift of just my normal resting dramatic shift of just my normal resting body

05:00body body temperature for some reason I in the temperature for some reason I in the temperature for some reason I in the winter I'm 41 degrees summer I take it winter I'm 41 degrees summer I take it winter I'm 41 degrees summer I take it up to about 43 degrees and I know that up to about 43 degrees and I know that up to about 43 degrees and I know that people probably look at those two people probably look at those two people probably look at those two degrees being irrelevant but they I just degrees being irrelevant but they I just degrees being irrelevant but they I just feel like the mentally it's already a little bit the mentally it's already a little bit more of a challenge to take yourself more of a challenge to take yourself more of a challenge to take yourself where you're probably already warm and where you're probably already warm and where you're probably already warm and hot because we're in a very humid and hot because we're in a very humid and hot because we're in a very humid and hot area to jump in there it's just a hot area to jump in there it's just a hot area to jump in there it's just a it's a it's a pretty big um contrast to what I actually feel that um contrast to what I actually feel that it's colder outside almost than what I'm it's colder outside almost than what I'm it's colder outside almost than what I'm in most days it's colder outside than in most days it's colder outside than in most days it's colder outside than what I'm actually jumping water into or what I'm actually jumping water into or what I'm actually jumping water into or jumping into the water at so it's it's jumping into the water at so it's it's jumping into the water at so it's it's not that big of a deal but things that not that big of a deal but things that not that big of a deal but things that I've recognized is like I've recognized is like I've recognized is like my traditional protocol my traditional protocol my traditional protocol is whether I'm in the sauna before or is whether I'm in the sauna before or is whether I'm in the sauna before or not

06:00not not I am getting out of the cold plunge I am getting out of the cold plunge I am getting out of the cold plunge about an hour before I'm planning to go about an hour before I'm planning to go about an hour before I'm planning to go to bed right let the body temperature to bed right let the body temperature to bed right let the body temperature naturally warm up for about 30 minutes naturally warm up for about 30 minutes naturally warm up for about 30 minutes and then I take a warm shower not a hot and then I take a warm shower not a hot and then I take a warm shower not a hot shower but a warm shower and things that shower but a warm shower and things that shower but a warm shower and things that I find I wake I I sleep like I say I I I find I wake I I sleep like I say I I I find I wake I I sleep like I say I I sleep like a dead sleep like a dead sleep like a dead person person person I not like not like a baby I think I not like not like a baby I think I not like not like a baby I think that's a when people say oh I sleep like that's a when people say oh I sleep like that's a when people say oh I sleep like a baby I'm just like I've never met a a baby I'm just like I've never met a a baby I'm just like I've never met a baby who actually sleeps well so I've baby who actually sleeps well so I've baby who actually sleeps well so I've never I've since I don't have kids I've never I've since I don't have kids I've never I've since I don't have kids I've just heard the stories and it like I just heard the stories and it like I just heard the stories and it like I don't think that that's a very good use don't think that that's a very good use don't think that that's a very good use of like an analogy so I don't use it so of like an analogy so I don't use it so of like an analogy so I don't use it so I I I I do feel I I I I do feel I I I I do feel like I wake up more rested I wake up like I wake up more rested I wake up like I wake up more rested I wake up more focused on the tasks for the next more focused on the tasks for the next more focused on the tasks for the next stay mhm and I'm able to complete more

07:00stay mhm and I'm able to complete more stay mhm and I'm able to complete more of those tasks of those tasks of those tasks I there is a little bit to say about I there is a little bit to say about I there is a little bit to say about when not every day since I do it every when not every day since I do it every when not every day since I do it every single day not every day do you look at single day not every day do you look at single day not every day do you look at that water and say boy I feel like that water and say boy I feel like that water and say boy I feel like jumping in some 41 degree weather or 40 jumping in some 41 degree weather or 40 jumping in some 41 degree weather or 40 degree water so it takes a little bit of degree water so it takes a little bit of degree water so it takes a little bit of mental toughness to do that sometimes if mental toughness to do that sometimes if mental toughness to do that sometimes if I've been TR in for work or at an event I've been TR in for work or at an event I've been TR in for work or at an event and I come back to it the first couple and I come back to it the first couple and I come back to it the first couple of days are a little bit hard to get of days are a little bit hard to get of days are a little bit hard to get into the water because you haven't had into the water because you haven't had into the water because you haven't had to do it and so I do feel like there is to do it and so I do feel like there is to do it and so I do feel like there is some makeup there that just makes me some makeup there that just makes me some makeup there that just makes me more mentally tough and looking at that more mentally tough and looking at that more mentally tough and looking at that decision of I got to get this thing done decision of I got to get this thing done decision of I got to get this thing done the only way that I'm going to do is the only way that I'm going to do is the only way that I'm going to do is submerge my body and just get it over submerge my body and just get it over submerge my body and just get it over with and get in and do it with and get in and do it with and get in and do it um I I feel more relaxed mhm it also gives me

08:00feel more relaxed mhm it also gives me an opportunity when I am in the water an opportunity when I am in the water an opportunity when I am in the water once I've made once I've made once I've made that regulation to the water and the that regulation to the water and the that regulation to the water and the feeling in my body I'm able to then just feeling in my body I'm able to then just feeling in my body I'm able to then just kind of focus on breathing I don't have kind of focus on breathing I don't have kind of focus on breathing I don't have it it's in my garage so it's quiet I it it's in my garage so it's quiet I it it's in my garage so it's quiet I don't have any distraction so I'm able don't have any distraction so I'm able don't have any distraction so I'm able to just kind of get in and it's almost to just kind of get in and it's almost to just kind of get in and it's almost like a meditative stretch of time like a meditative stretch of time like a meditative stretch of time because I'm not doing anything else because I'm not doing anything else because I'm not doing anything else focusing on my breath if you're focusing focusing on my breath if you're focusing focusing on my breath if you're focusing on the cold of the water sometimes on the cold of the water sometimes on the cold of the water sometimes you'll end up like jackhammering and you you'll end up like jackhammering and you you'll end up like jackhammering and you can't stop shaking but if you let that can't stop shaking but if you let that can't stop shaking but if you let that guard down and just focus on the moment guard down and just focus on the moment guard down and just focus on the moment there's kind of that Moment of clarity there's kind of that Moment of clarity there's kind of that Moment of clarity and just relaxation for and just relaxation for and just relaxation for me me me I and like I said I just I sleep really I and like I said I just I sleep really I and like I said I just I sleep really really well so it it's it's just been a really well so it it's it's just been a really well so it it's it's just been a very very very very positive outcome for me and so how very positive outcome for me and so how very positive outcome for me and so how how long are you typically in the cold

09:00how long are you typically in the cold how long are you typically in the cold plunge plunge plunge 4 my standard is is five minutes okay uh 4 my standard is is five minutes okay uh 4 my standard is is five minutes okay uh it it's due it it's due it it's due to that to that to that degree there degree there degree there there's research that shows that you can there's research that shows that you can there's research that shows that you can be in long but five is is that mean that be in long but five is is that mean that be in long but five is is that mean that I that I see and research the most so I I that I see and research the most so I I that I see and research the most so I stick with five yeah it's stick with five yeah it's stick with five yeah it's a and anything a and anything a and anything more I feel like more I feel like more I feel like the well let me the well let me the well let me say that time would change based on how say that time would change based on how say that time would change based on how you're utilizing it I maybe would go a you're utilizing it I maybe would go a you're utilizing it I maybe would go a little bit longer if it was to start my little bit longer if it was to start my little bit longer if it was to start my day because I am trying to get more kind of energized and it is pretty healthy of energized and it is pretty healthy for the for the mitochondria so if you for the for the mitochondria so if you for the for the mitochondria so if you stay in there a little bit longer you stay in there a little bit longer you stay in there a little bit longer you probably you will see energy getic boost probably you will see energy getic boost probably you will see energy getic boost in that case but since I am trying to

10:00in that case but since I am trying to in that case but since I am trying to settle down at night I don't want to settle down at night I don't want to settle down at night I don't want to stay in there too long right stay in there too long right stay in there too long right and it and it and it uh so it would adjust based on what time uh so it would adjust based on what time uh so it would adjust based on what time of the day and how your protocol is of the day and how your protocol is of the day and how your protocol is using but for me it's five minutes okay using but for me it's five minutes okay using but for me it's five minutes okay yeah I would I'd also like to add you yeah I would I'd also like to add you yeah I would I'd also like to add you know for those of you who are interested know for those of you who are interested know for those of you who are interested don't just go jumping into a 41 or a 43 don't just go jumping into a 41 or a 43 don't just go jumping into a 41 or a 43 degree cold plunge right off the bat it degree cold plunge right off the bat it degree cold plunge right off the bat it does take time to actually build your does take time to actually build your does take time to actually build your body up to the stress of the the cold um body up to the stress of the the cold um body up to the stress of the the cold um and it's it's just like with anything and it's it's just like with anything and it's it's just like with anything like you wouldn't start out well most of like you wouldn't start out well most of like you wouldn't start out well most of us wouldn't start out doing you know us wouldn't start out doing you know us wouldn't start out doing you know like a triathlon training with you know like a triathlon training with you know like a triathlon training with you know 40 hours a week of training right you 40 hours a week of training right you 40 hours a week of training right you have to build up to it you have to build have to build up to it you have to build have to build up to it you have to build that stress in and you know with with that stress in and you know with with that stress in and you know with with cold plunges it's it's the duration and cold plunges it's it's the duration and cold plunges it's it's the duration and it's the temperature so start with it's the temperature so start with it's the temperature so start with something that's like you know

11:00something that's like you know something that's like you know relatively manageable uh you know and relatively manageable uh you know and relatively manageable uh you know and you know maybe that's 55° 50° something you know maybe that's 55° 50° something you know maybe that's 55° 50° something like that but something that you know is like that but something that you know is like that but something that you know is is slightly uncomfortable but you know is slightly uncomfortable but you know is slightly uncomfortable but you know something you can manage and then you something you can manage and then you something you can manage and then you can always make it can always make it can always make it colder and you know and you run less of colder and you know and you run less of colder and you know and you run less of a risk again of you know inducing too a risk again of you know inducing too a risk again of you know inducing too much stress uh for that situation much stress uh for that situation much stress uh for that situation because you know if if you so for because you know if if you so for because you know if if you so for example I used to do cold plunge but it example I used to do cold plunge but it example I used to do cold plunge but it would be hot cold contrast so I'd go would be hot cold contrast so I'd go would be hot cold contrast so I'd go into the cold Plunge and then I'd go into the cold Plunge and then I'd go into the cold Plunge and then I'd go into like a steam room and I'd go back into like a steam room and I'd go back into like a steam room and I'd go back and forth and forth and forth and this was before you know I had any and this was before you know I had any and this was before you know I had any idea of you know like kind of this idea of you know like kind of this idea of you know like kind of this introduction of of you know time and introduction of of you know time and introduction of of you know time and intensity and other things like that and intensity and other things like that and intensity and other things like that and I would get generally get through one or I would get generally get through one or I would get generally get through one or two of those sets where it'd be like two of those sets where it'd be like two of those sets where it'd be like okay go to the sauna for five minutes go okay go to the sauna for five minutes go okay go to the sauna for five minutes go to the you know cold plunge for I don't to the you know cold plunge for I don't to the you know cold plunge for I don't know sometimes it would only be like 2 know sometimes it would only be like 2 know sometimes it would only be like 2 minutes sometimes it' be you know four minutes sometimes it' be you know four minutes sometimes it' be you know four minutes depending on the day um and you minutes depending on the day um and you minutes depending on the day um and you you know I'd get through one or two sets

12:00you know I'd get through one or two sets you know I'd get through one or two sets and I'd be like oh my gosh like I'm and I'd be like oh my gosh like I'm and I'd be like oh my gosh like I'm actually feel exhausted almost as actually feel exhausted almost as actually feel exhausted almost as opposed to opposed to opposed to invigorated um so that's kind of I think invigorated um so that's kind of I think invigorated um so that's kind of I think you know what you should be looking for you know what you should be looking for you know what you should be looking for is that sense of okay like I feel good I is that sense of okay like I feel good I is that sense of okay like I feel good I feel like I've had that meditative feel like I've had that meditative feel like I've had that meditative effect like Aaron was talking about um effect like Aaron was talking about um effect like Aaron was talking about um and another reason why and another reason why and another reason why cold like hot cold contrast can be cold like hot cold contrast can be cold like hot cold contrast can be beneficial is because it actually it it beneficial is because it actually it it beneficial is because it actually it it it causes your body to vasoconstrict and it causes your body to vasoconstrict and it causes your body to vasoconstrict and Vaso dilate very very rapidly so you Vaso dilate very very rapidly so you Vaso dilate very very rapidly so you actually uh regardless of if you're actually uh regardless of if you're actually uh regardless of if you're doing exercise which is another really doing exercise which is another really doing exercise which is another really good way of moving blood around the body good way of moving blood around the body good way of moving blood around the body it it does that without you having to go it it does that without you having to go it it does that without you having to go and you know do like a hard workout for and you know do like a hard workout for and you know do like a hard workout for extended periods of time you can get in extended periods of time you can get in extended periods of time you can get in the cold Vaso constrict get out go to the cold Vaso constrict get out go to the cold Vaso constrict get out go to the warm shower Vaso dilate and you get the warm shower Vaso dilate and you get the warm shower Vaso dilate and you get this flux of uh you know blood and this flux of uh you know blood and this flux of uh you know blood and nutrients all around the body so that's nutrients all around the body so that's nutrients all around the body so that's that's probably one of the reasons why

13:00that's probably one of the reasons why that's probably one of the reasons why um it's it is beneficial um you also um it's it is beneficial um you also um it's it is beneficial um you also have to remember that by you know vasod have to remember that by you know vasod have to remember that by you know vasod dilating and then Vaso constricting dilating and then Vaso constricting dilating and then Vaso constricting you're you're moving metabolites in and you're you're moving metabolites in and you're you're moving metabolites in and out of tissues themselves so it's just a out of tissues themselves so it's just a out of tissues themselves so it's just a it's a it's a circulation sort of thing it's a it's a circulation sort of thing it's a it's a circulation sort of thing you're stimulating your circulation and you're stimulating your circulation and you're stimulating your circulation and uh you know potentially could be uh you know potentially could be uh you know potentially could be reducing any you know sort of uh build reducing any you know sort of uh build reducing any you know sort of uh build buildup of metabolites that might be buildup of metabolites that might be buildup of metabolites that might be remaining you know from hard workouts remaining you know from hard workouts remaining you know from hard workouts consistently consistently consistently and individuals that have any type of and individuals that have any type of and individuals that have any type of blood blood blood pressure instabilities or too high too pressure instabilities or too high too pressure instabilities or too high too low you want to avoid this or at least low you want to avoid this or at least low you want to avoid this or at least have the discussion with your doctor have the discussion with your doctor have the discussion with your doctor before you do that just because there before you do that just because there before you do that just because there there are some precautions that you there are some precautions that you there are some precautions that you would need to take in that case and we would need to take in that case and we would need to take in that case and we would 100% not want anybody that maybe would 100% not want anybody that maybe would 100% not want anybody that maybe is in one of those conditions to go and is in one of those conditions to go and is in one of those conditions to go and test this out because there is some test this out because there is some test this out because there is some contraindications for you in that in

14:00contraindications for you in that in contraindications for you in that in that Health state so being able to kind that Health state so being able to kind that Health state so being able to kind of pay attention to that of pay attention to that of pay attention to that and it's again that there's just and it's again that there's just and it's again that there's just research found on the Norine research found on the Norine research found on the Norine norepinephrine develop or uh I shouldn't norepinephrine develop or uh I shouldn't norepinephrine develop or uh I shouldn't say development but release and just the say development but release and just the say development but release and just the neurotransmission of neurons and things neurotransmission of neurons and things neurotransmission of neurons and things like that as well from the cold therapy like that as well from the cold therapy like that as well from the cold therapy that has been official yeah it's uh it's that has been official yeah it's uh it's that has been official yeah it's uh it's like any stress right your body gets like any stress right your body gets like any stress right your body gets better at actually controlling it and better at actually controlling it and better at actually controlling it and adapting to it so you know maybe you adapting to it so you know maybe you adapting to it so you know maybe you need maybe you have less of a stress need maybe you have less of a stress need maybe you have less of a stress response and you know in turn if you response and you know in turn if you response and you know in turn if you have less of a stress response you have have less of a stress response you have have less of a stress response you have a lower hormone release and then that's a lower hormone release and then that's a lower hormone release and then that's going to uh you know potentially be going to uh you know potentially be going to uh you know potentially be beneficial going down the road I will beneficial going down the road I will beneficial going down the road I will say though that um say though that um say though that um for individuals who are just kind of uh for individuals who are just kind of uh for individuals who are just kind of uh you know training you know our hour you you know training you know our hour you you know training you know our hour you know like maybe an hour a day um cold know like maybe an hour a day um cold know like maybe an hour a day um cold cold plunge therapy may not really move cold plunge therapy may not really move cold plunge therapy may not really move the needle too much in terms of unless

15:00the needle too much in terms of unless the needle too much in terms of unless you're really beating yourself up um you're really beating yourself up um you're really beating yourself up um where I would say and in fact it might where I would say and in fact it might where I would say and in fact it might actually blunt some of the adaptations actually blunt some of the adaptations actually blunt some of the adaptations to exercise because what you're doing is to exercise because what you're doing is to exercise because what you're doing is you're essentially quelling any sort of you're essentially quelling any sort of you're essentially quelling any sort of like inflammation or signaling that's like inflammation or signaling that's like inflammation or signaling that's going on um within the body so it has going on um within the body so it has going on um within the body so it has been shown that if you do you know been shown that if you do you know been shown that if you do you know immediately post exercise get into a immediately post exercise get into a immediately post exercise get into a cold plunge just like if you took large cold plunge just like if you took large cold plunge just like if you took large doses of vitamin C and vitamin E doses of vitamin C and vitamin E doses of vitamin C and vitamin E antioxidants you can actually blunt the antioxidants you can actually blunt the antioxidants you can actually blunt the uh EXT exercise response to um some of uh EXT exercise response to um some of uh EXT exercise response to um some of the or yeah blunt the exercise response the or yeah blunt the exercise response the or yeah blunt the exercise response by going in the cold plune but for by going in the cold plune but for by going in the cold plune but for people like Aaron who how how many hours people like Aaron who how how many hours people like Aaron who how how many hours a week are you training at this point uh a little bit lower um 17 a little bit lower 17 so guys like 17 a little bit lower 17 so guys like 17 a little bit lower 17 so guys like Aaron who are training you know seven Aaron who are training you know seven Aaron who are training you know seven you know maybe 16 to 24 hours maybe even you know maybe 16 to 24 hours maybe even you know maybe 16 to 24 hours maybe even more than that per week more than that per week more than that per week having that cold plunge on a daily basis

16:00having that cold plunge on a daily basis having that cold plunge on a daily basis is actually you know is most likely is actually you know is most likely is actually you know is most likely going to be beneficial going to be beneficial going to be beneficial because he's doing so much work and because he's doing so much work and because he's doing so much work and building up so much stress in his body building up so much stress in his body building up so much stress in his body that he actually needs to accelerate that he actually needs to accelerate that he actually needs to accelerate that recovery a little bit more um so that recovery a little bit more um so that recovery a little bit more um so keep that in mind it's the same thing keep that in mind it's the same thing keep that in mind it's the same thing with like uh like heat therapy like if with like uh like heat therapy like if with like uh like heat therapy like if you get into a sauna or a or a hot bath you get into a sauna or a or a hot bath you get into a sauna or a or a hot bath or you know something like that it's or you know something like that it's or you know something like that it's going to you know kind of do something going to you know kind of do something going to you know kind of do something similar um except obviously this time similar um except obviously this time similar um except obviously this time you're not going into cold you're going you're not going into cold you're going you're not going into cold you're going into heat so you'll you'll stimulate into heat so you'll you'll stimulate into heat so you'll you'll stimulate Pathways that are responsible for both Pathways that are responsible for both Pathways that are responsible for both of those um but again it's it's really of those um but again it's it's really of those um but again it's it's really the the recovery response is going to be the the recovery response is going to be the the recovery response is going to be beneficial for those that are actually beneficial for those that are actually beneficial for those that are actually you know doing a lot of exercise per you know doing a lot of exercise per you know doing a lot of exercise per week because it's going to help you week because it's going to help you week because it's going to help you recover a little bit faster move those recover a little bit faster move those recover a little bit faster move those nutrients around um other things like nutrients around um other things like nutrients around um other things like that that that um and something I so we can switch over

17:00um and something I so we can switch over um and something I so we can switch over to heat therapy a little bit because to heat therapy a little bit because to heat therapy a little bit because something that I like to do is I like to something that I like to do is I like to something that I like to do is I like to do a um you like a like a warm uh bath do a um you like a like a warm uh bath do a um you like a like a warm uh bath with epsom salts and other things like with epsom salts and other things like with epsom salts and other things like that just as like you know relaxation that just as like you know relaxation that just as like you know relaxation get a little bit of uh magnesium other get a little bit of uh magnesium other get a little bit of uh magnesium other things like that and then I can go in things like that and then I can go in things like that and then I can go in and get a nice you know stretch before I and get a nice you know stretch before I and get a nice you know stretch before I go to bed and um one of the things that go to bed and um one of the things that go to bed and um one of the things that I will say is that if you do supplement I will say is that if you do supplement I will say is that if you do supplement Heat therapy like going into a hot Heat therapy like going into a hot Heat therapy like going into a hot shower into a sauna into a hot bath shower into a sauna into a hot bath shower into a sauna into a hot bath immediately following your exercise you immediately following your exercise you immediately following your exercise you might be able to actually extend your might be able to actually extend your might be able to actually extend your heat load which could then extend your heat load which could then extend your heat load which could then extend your adaptations to uh heat which would be adaptations to uh heat which would be adaptations to uh heat which would be increases in plasma volume if you increases in plasma volume if you increases in plasma volume if you maintain those increases in plasma maintain those increases in plasma maintain those increases in plasma volume for extended periods of time you volume for extended periods of time you volume for extended periods of time you might be able to increase hemoglobin might be able to increase hemoglobin might be able to increase hemoglobin content uh other things like that and content uh other things like that and content uh other things like that and you might be able to become more heat you might be able to become more heat you might be able to become more heat acclimated uh without having to do more acclimated uh without having to do more acclimated uh without having to do more exercise in the heat that's that's kind exercise in the heat that's that's kind exercise in the heat that's that's kind of speculation in terms of uh just

18:00of speculation in terms of uh just of speculation in terms of uh just things that I've observed uh from you things that I've observed uh from you things that I've observed uh from you know reading various research articles know reading various research articles know reading various research articles and things like that but I think you and things like that but I think you and things like that but I think you know that's one way that I use heat and know that's one way that I use heat and know that's one way that I use heat and one way that you could potentially use one way that you could potentially use one way that you could potentially use heat to stimulate um you know some heat heat to stimulate um you know some heat heat to stimulate um you know some heat responses if you're actually looking responses if you're actually looking responses if you're actually looking into you know racing in Kona or doing into you know racing in Kona or doing into you know racing in Kona or doing something along those lines I didn't something along those lines I didn't something along those lines I didn't know we were going to talk about heat know we were going to talk about heat know we were going to talk about heat acclamation we have a whole course on acclamation we have a whole course on acclamation we have a whole course on that I can go I can go deep into the that I can go I can go deep into the that I can go I can go deep into the walls of that one but I uh yeah as far walls of that one but I uh yeah as far walls of that one but I uh yeah as far as the EP as the EP as the EP again should again should again should say some of the practices that we have say some of the practices that we have say some of the practices that we have already talked about and that we are already talked about and that we are already talked about and that we are going to talk going to talk going to talk about don't they lack the consistency in about don't they lack the consistency in about don't they lack the consistency in research across the board to all research across the board to all research across the board to all individuals so MH one thing I often individuals so MH one thing I often individuals so MH one thing I often recommend to athlet Le is if it's not recommend to athlet Le is if it's not recommend to athlet Le is if it's not going to hurt you it's it if and you

19:00going to hurt you it's it if and you going to hurt you it's it if and you think that it benefits you continue to think that it benefits you continue to think that it benefits you continue to do it and as long as it doesn't hurt you do it and as long as it doesn't hurt you do it and as long as it doesn't hurt you it's important it's important it's important to to keep that in the front of your to to keep that in the front of your to to keep that in the front of your mind mind mind because I could go into research that because I could go into research that because I could go into research that the Epsom salt it makes your skin softer the Epsom salt it makes your skin softer the Epsom salt it makes your skin softer and there is some absorption to and there is some absorption to and there is some absorption to magnesium but there is just as many magnesium but there is just as many magnesium but there is just as many things on the opposite side of it that things on the opposite side of it that things on the opposite side of it that it doesn't do anything but if it helps it doesn't do anything but if it helps it doesn't do anything but if it helps you stretch if it helps you relax if it you stretch if it helps you relax if it you stretch if it helps you relax if it helps you do other things by all means helps you do other things by all means helps you do other things by all means do it keep it going so right when we say do it keep it going so right when we say do it keep it going so right when we say these we do these we do these we do recognize that there could be an recognize that there could be an recognize that there could be an argument on the other side that ah that argument on the other side that ah that argument on the other side that ah that person's wasting their time or well it person's wasting their time or well it person's wasting their time or well it could be waste of time for one could be waste of time for one could be waste of time for one particular individual but maybe not for particular individual but maybe not for particular individual but maybe not for another individual another individual another individual so recognize when we are discussing

20:00so recognize when we are discussing so recognize when we are discussing these we recognize these we recognize these we recognize that we I guess we should say Phil on that we I guess we should say Phil on that we I guess we should say Phil on the first episode we focused on really the first episode we focused on really the first episode we focused on really what is the more what is the more what is the more consistent movers in recovery and this consistent movers in recovery and this consistent movers in recovery and this all these things are as he talked about all these things are as he talked about all these things are as he talked about earlier in the introduction more Fringe earlier in the introduction more Fringe earlier in the introduction more Fringe style things and that Fringe means that style things and that Fringe means that style things and that Fringe means that they might work for Phil they might work they might work for Phil they might work they might work for Phil they might work for me but they don't work for you vice for me but they don't work for you vice for me but they don't work for you vice versa versa versa so so so again when it comes to my recommendation again when it comes to my recommendation again when it comes to my recommendation to athletes is if it's not going to hurt to athletes is if it's not going to hurt to athletes is if it's not going to hurt you and you feel that it has benefit you and you feel that it has benefit you and you feel that it has benefit most likely I'm not going to spend the most likely I'm not going to spend the most likely I'm not going to spend the time telling you why it's not going to time telling you why it's not going to time telling you why it's not going to benefit you because that's not getting benefit you because that's not getting benefit you because that's not getting me any benefit and that's not getting me any benefit and that's not getting me any benefit and that's not getting you any benefit keep doing what you're you any benefit keep doing what you're you any benefit keep doing what you're doing unless I just look at it and say doing unless I just look at it and say doing unless I just look at it and say man you're wasting five hours a week at man you're wasting five hours a week at man you're wasting five hours a week at this thing and you're not this thing and you're not this thing and you're not anything in return and you're not

21:00anything in return and you're not anything in return and you're not hitting your workouts on the other side hitting your workouts on the other side hitting your workouts on the other side of of of it yeah yeah no I I think that is a it yeah yeah no I I think that is a it yeah yeah no I I think that is a perfect caveat because yeah there I mean perfect caveat because yeah there I mean perfect caveat because yeah there I mean you know there's stuff that exactly what you know there's stuff that exactly what you know there's stuff that exactly what I said with the cold with the cold I said with the cold with the cold I said with the cold with the cold literature right is like there's some literature right is like there's some literature right is like there's some stuff that says oh it blunts your your stuff that says oh it blunts your your stuff that says oh it blunts your your ability to actually like get better um ability to actually like get better um ability to actually like get better um and but at the end of the day if it's and but at the end of the day if it's and but at the end of the day if it's one of those things where you know from one of those things where you know from one of those things where you know from a mental perspective like you know the a mental perspective like you know the a mental perspective like you know the the bath is just a way of me being able the bath is just a way of me being able the bath is just a way of me being able to like decompress and watch you know to like decompress and watch you know to like decompress and watch you know whatever Amazon show I'm watching at the whatever Amazon show I'm watching at the whatever Amazon show I'm watching at the time or you know do other things like time or you know do other things like time or you know do other things like that and kind of get my mind off of you that and kind of get my mind off of you that and kind of get my mind off of you know like the stress of the day so again know like the stress of the day so again know like the stress of the day so again that's kind of goes back to our first that's kind of goes back to our first that's kind of goes back to our first episode where it's like okay well what's episode where it's like okay well what's episode where it's like okay well what's a good routine to start to get your get a good routine to start to get your get a good routine to start to get your get your mindset away from the stress so you your mindset away from the stress so you your mindset away from the stress so you can get into deeper sleep faster um so can get into deeper sleep faster um so can get into deeper sleep faster um so yeah so that's really that's really yeah so that's really that's really yeah so that's really that's really helped me um I'm trying to think of helped me um I'm trying to think of helped me um I'm trying to think of other things that have you know that are other things that have you know that are other things that have you know that are that are really kind of like like my my that are really kind of like like my my that are really kind of like like my my go-to I mean I foone roll every night we

22:00go-to I mean I foone roll every night we go-to I mean I foone roll every night we we all know like if I started talking we all know like if I started talking we all know like if I started talking about like oh foam rolling is going to about like oh foam rolling is going to about like oh foam rolling is going to break up adhesions and other things like break up adhesions and other things like break up adhesions and other things like that you know that's kind of uh largely that you know that's kind of uh largely that you know that's kind of uh largely debunked but at the same time it's just debunked but at the same time it's just debunked but at the same time it's just it's again it's just another way of me it's again it's just another way of me it's again it's just another way of me having you know some Mobility routine having you know some Mobility routine having you know some Mobility routine that is going to allow me to to get uh that is going to allow me to to get uh that is going to allow me to to get uh into that that more kind of relaxed into that that more kind of relaxed into that that more kind of relaxed State faster um something I do use State faster um something I do use State faster um something I do use fairly regularly is I I worked with a fairly regularly is I I worked with a fairly regularly is I I worked with a guy um who was a a like a development guy um who was a a like a development guy um who was a a like a development engineer you know researcher over at uh engineer you know researcher over at uh engineer you know researcher over at uh theab body and he sent me one of those theab body and he sent me one of those theab body and he sent me one of those like mini mini you know little the gun like mini mini you know little the gun like mini mini you know little the gun things so like you know whenever I have things so like you know whenever I have things so like you know whenever I have like aches and pains you know I just put like aches and pains you know I just put like aches and pains you know I just put it there you know for a little bit uh it there you know for a little bit uh it there you know for a little bit uh you know and it's kind of you know you know and it's kind of you know you know and it's kind of you know another a way of doing self massage and another a way of doing self massage and another a way of doing self massage and I found I found I found that the self massage is useful but I that the self massage is useful but I that the self massage is useful but I would prefer would prefer would prefer and I think you do this quite a bit or

23:00and I think you do this quite a bit or and I think you do this quite a bit or maybe once a month is you go to a maybe once a month is you go to a maybe once a month is you go to a massage therapist and you get like a massage therapist and you get like a massage therapist and you get like a deep tissue massage so do you want to do deep tissue massage so do you want to do deep tissue massage so do you want to do you want to talk about deep tissue or you want to talk about deep tissue or you want to talk about deep tissue or just like just massage in general and just like just massage in general and just like just massage in general and it's what you think like the benefits it's what you think like the benefits it's what you think like the benefits are I see my massage therapist once a are I see my massage therapist once a are I see my massage therapist once a week I feel like it is one of the more valuable things that I do from a valuable things that I do from a recovery aspect recovery aspect recovery aspect from from from one I I I've seen TJ now one I I I've seen TJ now one I I I've seen TJ now for probably five years four years and for probably five years four years and for probably five years four years and he has a good recognition of when I'm he has a good recognition of when I'm he has a good recognition of when I'm walking even in the door he can see walking even in the door he can see walking even in the door he can see you're a little bit out of alignment you're a little bit out of alignment you're a little bit out of alignment here you're a little bit of alignment here you're a little bit of alignment here you're a little bit of alignment there or you're tight here so there is there or you're tight here so there is there or you're tight here so there is that relationship that's been built up that relationship that's been built up that relationship that's been built up there where there where there where one he can recognize it in my gate one he can recognize it in my gate one he can recognize it in my gate to he can recognize it when he gets into

24:00to he can recognize it when he gets into to he can recognize it when he gets into the massage itself the massage itself the massage itself so the other thing is we are just trying so the other thing is we are just trying so the other thing is we are just trying to get positive blood flow through the to get positive blood flow through the to get positive blood flow through the body and allow for more oxygenated blood body and allow for more oxygenated blood body and allow for more oxygenated blood to come into Limbs and areas so to come into Limbs and areas so to come into Limbs and areas so therefore that oxygen oxygenated blood therefore that oxygen oxygenated blood therefore that oxygen oxygenated blood can start or help and assist with can start or help and assist with can start or help and assist with recovery so we are trying to get very recovery so we are trying to get very recovery so we are trying to get very similarly as you talked about the Vaso similarly as you talked about the Vaso similarly as you talked about the Vaso constriction and uh Vaso constriction and uh Vaso constriction and uh Vaso dilation where where in that case what dilation where where in that case what dilation where where in that case what you're trying to do is get positive you're trying to do is get positive you're trying to do is get positive blood flow by expanding and decreasing blood flow by expanding and decreasing blood flow by expanding and decreasing the size of of your arteries and veins the size of of your arteries and veins the size of of your arteries and veins back through the body this is just back through the body this is just back through the body this is just another way to get that positive blood another way to get that positive blood another way to get that positive blood flow through the body and start to push flow through the body and start to push flow through the body and start to push lymph like swelling back into the lymph lymph like swelling back into the lymph lymph like swelling back into the lymph system and and get it worked through the

25:00system and and get it worked through the system and and get it worked through the heart to then allow it to be properly heart to then allow it to be properly heart to then allow it to be properly managed the additional piece managed the additional piece managed the additional piece is is is I one can say I treat my body like an I one can say I treat my body like an I one can say I treat my body like an amusement park and that amusement park amusement park and that amusement park amusement park and that amusement park needs a little bit of maintenance on a needs a little bit of maintenance on a needs a little bit of maintenance on a regular basis so if muscles get tight we regular basis so if muscles get tight we regular basis so if muscles get tight we don't necessarily maybe feel within our don't necessarily maybe feel within our don't necessarily maybe feel within our run or our bike or our swim they still run or our bike or our swim they still run or our bike or our swim they still do have that t and sometimes those can do have that t and sometimes those can do have that t and sometimes those can end up getting so bad that they are a end up getting so bad that they are a end up getting so bad that they are a limitation whether it be on your Reach limitation whether it be on your Reach limitation whether it be on your Reach In The Swim or whether it be your kick In The Swim or whether it be your kick In The Swim or whether it be your kick on the run these things can really on the run these things can really on the run these things can really really start to hamper your performance really start to hamper your performance really start to hamper your performance as well and I feel with me seeing my as well and I feel with me seeing my as well and I feel with me seeing my massage therapist on a regular basis one massage therapist on a regular basis one massage therapist on a regular basis one they can tell they can tell they can tell me what they're recognizing and saying H me what they're recognizing and saying H me what they're recognizing and saying H you know what your ensor fasal latte is you know what your ensor fasal latte is you know what your ensor fasal latte is a little bit tight so over the next week a little bit tight so over the next week a little bit tight so over the next week or two really pay a little bit more or two really pay a little bit more or two really pay a little bit more attention in stretching rolling that's

26:00attention in stretching rolling that's attention in stretching rolling that's going to help your performance within going to help your performance within going to help your performance within that workout they're also getting into that workout they're also getting into that workout they're also getting into it in that session but then also giving it in that session but then also giving it in that session but then also giving me some homework to do to maintain and me some homework to do to maintain and me some homework to do to maintain and keep my body providing me that amusement keep my body providing me that amusement keep my body providing me that amusement park experience every time I go and want park experience every time I go and want park experience every time I go and want to ride so it's I I feel like that is to ride so it's I I feel like that is to ride so it's I I feel like that is just an important dose for just an important dose for just an important dose for me because me because me because is it's easy when you have an ailment or is it's easy when you have an ailment or is it's easy when you have an ailment or when something's tight and you recognize when something's tight and you recognize when something's tight and you recognize it you can get in and do it but there it you can get in and do it but there it you can get in and do it but there are times when there are these trigger are times when there are these trigger are times when there are these trigger points that are starting to form within points that are starting to form within points that are starting to form within your your your body and sometimes when they actually body and sometimes when they actually body and sometimes when they actually creep up it's too late and then we need creep up it's too late and then we need creep up it's too late and then we need to either get to the PT get some form of to either get to the PT get some form of to either get to the PT get some form of therapy to get that released I'd much therapy to get that released I'd much therapy to get that released I'd much rather be proactive in that case yeah rather be proactive in that case yeah rather be proactive in that case yeah 100% agree I've been having 100% agree I've been having 100% agree I've been having my lower back's actually been pretty my lower back's actually been pretty

27:00my lower back's actually been pretty tight this this entire week and I've tight this this entire week and I've tight this this entire week and I've been trying to figure out what it was been trying to figure out what it was been trying to figure out what it was like I I did some work in the garage like I I did some work in the garage like I I did some work in the garage like been reorganizing it and stuff and like been reorganizing it and stuff and like been reorganizing it and stuff and then I have a hex bar and I only did then I have a hex bar and I only did then I have a hex bar and I only did like you know it's like 135 lbs and I like you know it's like 135 lbs and I like you know it's like 135 lbs and I lifted it like five times something like lifted it like five times something like lifted it like five times something like that I was like I'm pretty sure that's that I was like I'm pretty sure that's that I was like I'm pretty sure that's not what's causing my back to be tight not what's causing my back to be tight not what's causing my back to be tight but I woke up on Monday and it was you but I woke up on Monday and it was you but I woke up on Monday and it was you know sure enough it was It was kind of know sure enough it was It was kind of know sure enough it was It was kind of tight and you know then did a little bit tight and you know then did a little bit tight and you know then did a little bit of a threshold work on Monday or of a threshold work on Monday or of a threshold work on Monday or threshold workout on Monday did a V2 Max threshold workout on Monday did a V2 Max threshold workout on Monday did a V2 Max workout on Tuesday did a hard you know workout on Tuesday did a hard you know workout on Tuesday did a hard you know kind of run on Wednesday and I noticed kind of run on Wednesday and I noticed kind of run on Wednesday and I noticed that when I was like you know going up that when I was like you know going up that when I was like you know going up the up the hill um you know I I could the up the hill um you know I I could the up the hill um you know I I could actually feel it quite a bit and actually feel it quite a bit and actually feel it quite a bit and something that kind of dawned on me something that kind of dawned on me something that kind of dawned on me today because I was I was on the bike today because I was I was on the bike today because I was I was on the bike and I was trying to play you know like and I was trying to play you know like and I was trying to play you know like like you know what the heck is going on like you know what the heck is going on like you know what the heck is going on going wrong with my back and I was like going wrong with my back and I was like going wrong with my back and I was like I wonder if it's cuz it feels like it's I wonder if it's cuz it feels like it's I wonder if it's cuz it feels like it's like I wonder if it was it's because my like I wonder if it was it's because my like I wonder if it was it's because my hip flexors are getting kind of tight so

28:00hip flexors are getting kind of tight so hip flexors are getting kind of tight so you know I'm I'm hunched over quite a you know I'm I'm hunched over quite a you know I'm I'm hunched over quite a bit I've been doing a lot more intensity bit I've been doing a lot more intensity bit I've been doing a lot more intensity um and I was like huh I wonder if it's I um and I was like huh I wonder if it's I um and I was like huh I wonder if it's I wonder if it's the hip flexors you know wonder if it's the hip flexors you know wonder if it's the hip flexors you know pulling um and being a little tight but pulling um and being a little tight but pulling um and being a little tight but you know I'm not a I'm not a movement you know I'm not a I'm not a movement you know I'm not a I'm not a movement specialist I'm not a you know PT I'm not specialist I'm not a you know PT I'm not specialist I'm not a you know PT I'm not a chiropractor or anything like that so a chiropractor or anything like that so a chiropractor or anything like that so I don't really know um but what I've I don't really know um but what I've I don't really know um but what I've been trying to do is now I'm trying to been trying to do is now I'm trying to been trying to do is now I'm trying to stretch them and it would be nice if I stretch them and it would be nice if I stretch them and it would be nice if I did have a massage therapist that I go did have a massage therapist that I go did have a massage therapist that I go to say every Friday or something like to say every Friday or something like to say every Friday or something like that to give me some indication oh your that to give me some indication oh your that to give me some indication oh your lower back is kind of tight and you know lower back is kind of tight and you know lower back is kind of tight and you know your your hip flexors are also pretty your your hip flexors are also pretty your your hip flexors are also pretty tight so you know focus on those for the tight so you know focus on those for the tight so you know focus on those for the next week or so see if that makes it any next week or so see if that makes it any next week or so see if that makes it any better and then you know go from there better and then you know go from there better and then you know go from there um but yeah so that that's a I think um but yeah so that that's a I think um but yeah so that that's a I think your saddle height is too high you think your saddle height is too high you think your saddle height is too high you think it's too high because I feel like it it's too high because I feel like it it's too high because I feel like it that'd be the first thing that I would that'd be the first thing that I would that'd be the first thing that I would look well just just because it's o look well just just because it's o look well just just because it's o You're o if that is the case you could You're o if that is the case you could You're o if that is the case you could be overextending your leg slightly which be overextending your leg slightly which be overextending your leg slightly which is forcing hamstring extension and

29:00is forcing hamstring extension and is forcing hamstring extension and engagement in a very extended engagement in a very extended engagement in a very extended position and often those hamstrings are position and often those hamstrings are position and often those hamstrings are originating on the lower spine not that originating on the lower spine not that originating on the lower spine not that I'm trying to diagnose you but this is I'm trying to diagnose you but this is I'm trying to diagnose you but this is just where I would start okay no that's just where I would start okay no that's just where I would start okay no that's good you're probably more extending the good you're probably more extending the good you're probably more extending the hamstrings that originate on the lower hamstrings that originate on the lower hamstrings that originate on the lower lumbar part of the spine and that could lumbar part of the spine and that could lumbar part of the spine and that could be causing some of that tension but that be causing some of that tension but that be causing some of that tension but that if I was close to you that that would be if I was close to you that that would be if I was close to you that that would be one of the test yeah bi biomechanical one of the test yeah bi biomechanical one of the test yeah bi biomechanical tests that I would i' would be going tests that I would i' would be going tests that I would i' would be going through first no that's that's great through first no that's that's great through first no that's that's great that's also one of the reasons why I that's also one of the reasons why I that's also one of the reasons why I wanted to bring it up to see if you had wanted to bring it up to see if you had wanted to bring it up to see if you had any input on it I also think um I've any input on it I also think um I've any input on it I also think um I've always had a tendency because I have always had a tendency because I have always had a tendency because I have like you know a torn laum in my right like you know a torn laum in my right like you know a torn laum in my right hip I have a tendency to kind of tuck my hip I have a tendency to kind of tuck my hip I have a tendency to kind of tuck my butt a little bit more and I think butt a little bit more and I think butt a little bit more and I think overall it just kind of makes my overall it just kind of makes my overall it just kind of makes my hamstrings a little bit tighter because hamstrings a little bit tighter because hamstrings a little bit tighter because it's trying it's trying to keep my hip it's trying it's trying to keep my hip it's trying it's trying to keep my hip in a proper position where it's not

30:00in a proper position where it's not in a proper position where it's not rotating too much so I always have rotating too much so I always have rotating too much so I always have pretty tight hamstrings so I think I pretty tight hamstrings so I think I pretty tight hamstrings so I think I need to I I need to strengthen my need to I I need to strengthen my need to I I need to strengthen my hamstrings and stretch them you know at hamstrings and stretch them you know at hamstrings and stretch them you know at the at the same time just to make sure the at the same time just to make sure the at the same time just to make sure that uh that is not becoming a you know that uh that is not becoming a you know that uh that is not becoming a you know a continuous issue it's it's so a continuous issue it's it's so a continuous issue it's it's so interesting how having one injury like interesting how having one injury like interesting how having one injury like that can kind of throw everything off that can kind of throw everything off that can kind of throw everything off agreed and and knowing the kind of work agreed and and knowing the kind of work agreed and and knowing the kind of work that you've ALS been doing on the that you've ALS been doing on the that you've ALS been doing on the bike and where you were feeling it on bike and where you were feeling it on bike and where you were feeling it on the the the run I mean just makes me think they're run I mean just makes me think they're run I mean just makes me think they're currently being currently being currently being overstimulated MH and it just might be overstimulated MH and it just might be overstimulated MH and it just might be in a from a positional in a from a positional in a from a positional standpoint yeah I'll uh I'll try to I'll standpoint yeah I'll uh I'll try to I'll standpoint yeah I'll uh I'll try to I'll try to lower my seat just a little bit I try to lower my seat just a little bit I try to lower my seat just a little bit I know we I remember we talked about um know we I remember we talked about um know we I remember we talked about um you know crank length as well um and you know crank length as well um and you know crank length as well um and that is something that I have kind of that is something that I have kind of that is something that I have kind of played with the idea because if you if I played with the idea because if you if I played with the idea because if you if I shorten the crank length a little bit

31:00shorten the crank length a little bit shorten the crank length a little bit then maybe you know the seat could come then maybe you know the seat could come then maybe you know the seat could come up just slightly and that might not be up just slightly and that might not be up just slightly and that might not be putting as much uh you know stress on putting as much uh you know stress on putting as much uh you know stress on the on the hamstrings for not extending the on the hamstrings for not extending the on the hamstrings for not extending quite as quite as much um but I digress quite as quite as much um but I digress quite as quite as much um but I digress that's not a recovery tactic that's a that's not a recovery tactic that's a that's not a recovery tactic that's a yeah we we that's Aaron help me yeah we yeah we we that's Aaron help me yeah we yeah we we that's Aaron help me yeah we definitely got a little bit off but also definitely got a little bit off but also definitely got a little bit off but also as you talked about th gun hypervolt um as you talked about th gun hypervolt um as you talked about th gun hypervolt um those are the two predominant brands those are the two predominant brands those are the two predominant brands that that make those kind of I I call that that make those kind of I I call that that make those kind of I I call them hammers but massage guns again them hammers but massage guns again them hammers but massage guns again point in cases to stimulate blood flow point in cases to stimulate blood flow point in cases to stimulate blood flow release release release tension um I am a big fan of trigger tension um I am a big fan of trigger tension um I am a big fan of trigger point balls I know some individuals use point balls I know some individuals use point balls I know some individuals use lacrosse balls like the the super heavy lacrosse balls like the the super heavy lacrosse balls like the the super heavy yeah yeah yeah heavy rubber balls but yeah yeah yeah heavy rubber balls but yeah yeah yeah heavy rubber balls but what they especially with as much as I'm what they especially with as much as I'm what they especially with as much as I'm on the bike my glutes can get pretty on the bike my glutes can get pretty on the bike my glutes can get pretty pretty tight so I'll just kind of find a pretty tight so I'll just kind of find a pretty tight so I'll just kind of find a spot and just sit in it and allow it to

32:00spot and just sit in it and allow it to spot and just sit in it and allow it to just melt a little just melt a little just melt a little bit um kind of the it's similar to foam bit um kind of the it's similar to foam bit um kind of the it's similar to foam rolling but in this case I do feel it's rolling but in this case I do feel it's rolling but in this case I do feel it's a true trigger point that like the glute a true trigger point that like the glute a true trigger point that like the glute muscles aren't very large muscles muscles aren't very large muscles muscles aren't very large muscles they're in length I should say they are they're in length I should say they are they're in length I should say they are big muscles for the body but they are big muscles for the body but they are big muscles for the body but they are not not long so you can get these little points long so you can get these little points long so you can get these little points that are knots or trigger points and you that are knots or trigger points and you that are knots or trigger points and you can just find that ball into that right can just find that ball into that right can just find that ball into that right spot sit in it let it melt spot sit in it let it melt spot sit in it let it melt um theab body also I think released um theab body also I think released um theab body also I think released some suction cup cupping units oh yep um some suction cup cupping units oh yep um some suction cup cupping units oh yep um the the research if you'd really look at how research if you'd really look at how research if you'd really look at how cupping is done in the therapeutic sense cupping is done in the therapeutic sense cupping is done in the therapeutic sense it's a pretty uh it's a pretty uh it's a pretty uh barbaric procedure it's not just the

33:00barbaric procedure it's not just the barbaric procedure it's not just the let's suck off all the uh air in the cup let's suck off all the uh air in the cup let's suck off all the uh air in the cup and then maybe move the cup around or and then maybe move the cup around or and then maybe move the cup around or leave the cup in one spot it it it leave the cup in one spot it it it leave the cup in one spot it it it actually is a pretty uh barbaric thing actually is a pretty uh barbaric thing actually is a pretty uh barbaric thing but what happens is if you at least use but what happens is if you at least use but what happens is if you at least use that suction area of the thought process that suction area of the thought process that suction area of the thought process is you almost get that is you almost get that is you almost get that little little little um hickey on the skin because it's just um hickey on the skin because it's just um hickey on the skin because it's just pulling blood BL and blood vessels into pulling blood BL and blood vessels into pulling blood BL and blood vessels into that area again just to get positive that area again just to get positive that area again just to get positive blood flow um just overall stretching blood flow um just overall stretching blood flow um just overall stretching yoga meditation or or other things that yoga meditation or or other things that yoga meditation or or other things that can be utilized I find find it's it's important to find what your it's it's important to find what your it's it's important to find what your Niche is and not some people really like Niche is and not some people really like Niche is and not some people really like yoga because it's a movement principle yoga because it's a movement principle yoga because it's a movement principle some people can handle the some people can handle the some people can handle the meditation sometimes it's combining the

34:00meditation sometimes it's combining the meditation sometimes it's combining the breathing technique with the movement breathing technique with the movement breathing technique with the movement that is the most important so don't feel that is the most important so don't feel that is the most important so don't feel like you have to do one or the other like you have to do one or the other like you have to do one or the other maybe you do both but if you want you maybe you do both but if you want you maybe you do both but if you want you can always try one or the other it's can always try one or the other it's can always try one or the other it's really just trying to I mean in that really just trying to I mean in that really just trying to I mean in that case often it's just breathing case often it's just breathing case often it's just breathing techniques that are being utilized and techniques that are being utilized and techniques that are being utilized and in that case you're you're releasing in that case you're you're releasing in that case you're you're releasing hormones positive throughout the body to hormones positive throughout the body to hormones positive throughout the body to allow for recovery allow for recovery allow for recovery and I mean that's kind of what our topic and I mean that's kind of what our topic and I mean that's kind of what our topic is today so that's that's kind of what is today so that's that's kind of what is today so that's that's kind of what we're going for if you if you haven't we're going for if you if you haven't we're going for if you if you haven't noticed the uh the the overarching story noticed the uh the the overarching story noticed the uh the the overarching story of today is okay how do you increase of today is okay how do you increase of today is okay how do you increase blood flow to the areas that need you blood flow to the areas that need you blood flow to the areas that need you know increased blood flow the most or know increased blood flow the most or know increased blood flow the most or how do you put yourself in a state of how do you put yourself in a state of how do you put yourself in a state of relaxation even faster and it's it relaxation even faster and it's it relaxation even faster and it's it doesn't matter if you're using you know doesn't matter if you're using you know doesn't matter if you're using you know like the Thea gun the you know the the like the Thea gun the you know the the like the Thea gun the you know the the needle mats that I use when I sleep the

35:00needle mats that I use when I sleep the needle mats that I use when I sleep the you know the cupping procedures whatever you know the cupping procedures whatever you know the cupping procedures whatever it is it's it's whatever works for you it is it's it's whatever works for you it is it's it's whatever works for you to get you in a relaxed State and to get to get you in a relaxed State and to get to get you in a relaxed State and to get that blood flow uh you know you know that blood flow uh you know you know that blood flow uh you know you know more quickly that's I think kind of more quickly that's I think kind of more quickly that's I think kind of going to accelerate that recovery a going to accelerate that recovery a going to accelerate that recovery a little bit better um what about uh what little bit better um what about uh what little bit better um what about uh what do you think about uh T units like the do you think about uh T units like the do you think about uh T units like the little East machines that like you know little East machines that like you know little East machines that like you know places like theab body and and other places like theab body and and other places like theab body and and other things like that use so when when I went things like that use so when when I went things like that use so when when I went through my sports medicine degree this through my sports medicine degree this through my sports medicine degree this was just common practice it it was was just common practice it it was was just common practice it it was something that the research was all just something that the research was all just something that the research was all just great at that time and current great at that time and current great at that time and current day it has its place it's just not day it has its place it's just not day it has its place it's just not as effective as we probably originally as effective as we probably originally as effective as we probably originally thought and where it has its most effect thought and where it has its most effect thought and where it has its most effect is that it is sending these little is that it is sending these little is that it is sending these little little small electrical shocks into the

36:00little small electrical shocks into the little small electrical shocks into the muscle to allow them to create a muscle to allow them to create a muscle to allow them to create a contraction the contraction release contraction the contraction release contraction the contraction release contraction release contraction release contraction release and for individuals one that have and for individuals one that have and for individuals one that have trouble Contracting muscles it's a good trouble Contracting muscles it's a good trouble Contracting muscles it's a good use because it can contract a muscle for use because it can contract a muscle for use because it can contract a muscle for you because there are individuals out you because there are individuals out you because there are individuals out there where you say extend your leg out there where you say extend your leg out there where you say extend your leg out to contract your quadricep muscle you to contract your quadricep muscle you to contract your quadricep muscle you could actually put these electrodes on could actually put these electrodes on could actually put these electrodes on the particular muscle that you want to the particular muscle that you want to the particular muscle that you want to and stimulate that muscle to get the and stimulate that muscle to get the and stimulate that muscle to get the contraction if that individual either contraction if that individual either contraction if that individual either can't do it or does not have the can't do it or does not have the can't do it or does not have the necessary necessary necessary neurologic neuro neurologic neuro neurologic neuro Nur nerve reaction to do so sorry and Nur nerve reaction to do so sorry and Nur nerve reaction to do so sorry and uh again that contraction release does uh again that contraction release does uh again that contraction release does create tense relax tense relax and what create tense relax tense relax and what create tense relax tense relax and what traditionally traditionally traditionally can happen from that tense relax is just

37:00can happen from that tense relax is just can happen from that tense relax is just a state of relaxation in the muscle as a state of relaxation in the muscle as a state of relaxation in the muscle as well is another thing so if you're well is another thing so if you're well is another thing so if you're trying to create a contraction one if trying to create a contraction one if trying to create a contraction one if you're trying to create just a little you're trying to create just a little you're trying to create just a little bit more relaxation in the muscle is bit more relaxation in the muscle is bit more relaxation in the muscle is another way to use it um it the there are minimal blood the there are minimal blood flow benefits but there has been proven flow benefits but there has been proven flow benefits but there has been proven a number of other a number of other a number of other modalities currently that are being used modalities currently that are being used modalities currently that are being used within the recovery scene that do a within the recovery scene that do a within the recovery scene that do a little bit more productive job of little bit more productive job of little bit more productive job of creating more effective blood flow and creating more effective blood flow and creating more effective blood flow and oxygenation through the through the oxygenation through the through the oxygenation through the through the blood flow so from that it's it's better blood flow so from that it's it's better blood flow so from that it's it's better than nothing but it's not going to be a than nothing but it's not going to be a than nothing but it's not going to be a huge return well the first thing I I huge return well the first thing I I huge return well the first thing I I call voodoo magic call voodoo magic call voodoo magic but the dry needling is is the savior but the dry needling is is the savior but the dry needling is is the savior for for it it has a

38:00for for it it has a for for it it has a more it's more intrusive but it has a more it's more intrusive but it has a more it's more intrusive but it has a more functional return on investment more functional return on investment more functional return on investment because what you're actually doing is because what you're actually doing is because what you're actually doing is you're sending a needle into the muscle you're sending a needle into the muscle you're sending a needle into the muscle B belly into a trigger point and you're B belly into a trigger point and you're B belly into a trigger point and you're causing a forced muscle contraction and causing a forced muscle contraction and causing a forced muscle contraction and release often in that trigger point release often in that trigger point release often in that trigger point you're getting some Cross fibering of you're getting some Cross fibering of you're getting some Cross fibering of the muscle which is a very one it's a the muscle which is a very one it's a the muscle which is a very one it's a weakened state of the muscle which can weakened state of the muscle which can weakened state of the muscle which can create more injury down the road two it create more injury down the road two it create more injury down the road two it it just almost it's an unhealthy form it just almost it's an unhealthy form it just almost it's an unhealthy form for the muscle so often when you have for the muscle so often when you have for the muscle so often when you have that contraction or release contraction that contraction or release contraction that contraction or release contraction or releas you start to have those muscle or releas you start to have those muscle or releas you start to have those muscle fibers start to come back into a line fibers start to come back into a line fibers start to come back into a line where they are the strongest and where where they are the strongest and where where they are the strongest and where they are the most relaxed so dry they are the most relaxed so dry they are the most relaxed so dry needling is one of needling is one of needling is one of my f like if somebody says hey I have my f like if somebody says hey I have my f like if somebody says hey I have calf issues that's one of the first calf issues that's one of the first calf issues that's one of the first things that I point out they're I forget

39:00things that I point out they're I forget things that I point out they're I forget the second state but California has to the second state but California has to the second state but California has to actually see doctors so I do apologize actually see doctors so I do apologize actually see doctors so I do apologize for those individuals it should be for those individuals it should be for those individuals it should be something that is readily available as something that is readily available as something that is readily available as it is across the country but it is the it is across the country but it is the it is across the country but it is the first sign of defense for me when I have first sign of defense for me when I have first sign of defense for me when I have an athlete say hey got muscle muscle an athlete say hey got muscle muscle an athlete say hey got muscle muscle like I got this niggle in my calf I got like I got this niggle in my calf I got like I got this niggle in my calf I got my niggle in my in my hamstring let's my niggle in my in my hamstring let's my niggle in my in my hamstring let's get your physical therapist on the phone get your physical therapist on the phone get your physical therapist on the phone and get you in for some d need that's and get you in for some d need that's and get you in for some d need that's the first thing but as far as the the first thing but as far as the the first thing but as far as the hopefully that's what you're talking hopefully that's what you're talking hopefully that's what you're talking about if not I not 100% sure no yeah no about if not I not 100% sure no yeah no about if not I not 100% sure no yeah no I we were talking about you know so so I we were talking about you know so so I we were talking about you know so so back back a little while ago shock wave back back a little while ago shock wave back back a little while ago shock wave shock wave therapy yeah oh not con yeah shock wave therapy yeah oh not con yeah shock wave therapy yeah oh not con yeah so okay so concussion therapy is so okay so concussion therapy is so okay so concussion therapy is probably a lot different because you probably a lot different because you probably a lot different because you know that's Shockwave therapy um yeah so know that's Shockwave therapy um yeah so know that's Shockwave therapy um yeah so so nomenclature incorrect but yes so nomenclature incorrect but yes so nomenclature incorrect but yes Shockwave therapy was one of them that Shockwave therapy was one of them that Shockwave therapy was one of them that you talked about and then uh yeah we can

40:00you talked about and then uh yeah we can you talked about and then uh yeah we can we can talk about the regenerative we can talk about the regenerative we can talk about the regenerative medicine sort of side of things too just medicine sort of side of things too just medicine sort of side of things too just as like a very very Niche out there sort as like a very very Niche out there sort as like a very very Niche out there sort of recovery tactic but yeah so uh the of recovery tactic but yeah so uh the of recovery tactic but yeah so uh the the Shockwave therapy have you used it the Shockwave therapy have you used it the Shockwave therapy have you used it before and what have you seen from it before and what have you seen from it before and what have you seen from it you know in terms of like benefits or you know in terms of like benefits or you know in terms of like benefits or 100% 100% I've used it it's it's very 100% 100% I've used it it's it's very 100% 100% I've used it it's it's very very similar to the units that we talked very similar to the units that we talked very similar to the units that we talked about from Thor body and H price with about from Thor body and H price with about from Thor body and H price with their hypervolt and the uh thorun the their hypervolt and the uh thorun the their hypervolt and the uh thorun the biggest difference is that it's much biggest difference is that it's much biggest difference is that it's much more it's um it's got a titanium head so more it's um it's got a titanium head so more it's um it's got a titanium head so it's contact with the muscle or tendon it's contact with the muscle or tendon it's contact with the muscle or tendon in that case is much more dense and it's in that case is much more dense and it's in that case is much more dense and it's much more effective because there is so much more effective because there is so much more effective because there is so much that those guns can do in a non much that those guns can do in a non much that those guns can do in a non therapeutic like I guess in a clinical therapeutic like I guess in a clinical therapeutic like I guess in a clinical aspect I should say that they have to be

41:00aspect I should say that they have to be aspect I should say that they have to be able to only go up to a certain range able to only go up to a certain range able to only go up to a certain range now this is something that a medical now this is something that a medical now this is something that a medical professional does have to be involved in professional does have to be involved in professional does have to be involved in but with that titanium head it is going but with that titanium head it is going but with that titanium head it is going in at a in at a in at a much more much more much more percussive effect speed depth and due to percussive effect speed depth and due to percussive effect speed depth and due to the titanium head it's much more the titanium head it's much more the titanium head it's much more abrasive in that case but from the from abrasive in that case but from the from abrasive in that case but from the from what the research that we have is and what the research that we have is and what the research that we have is and from when I've either used it on from when I've either used it on from when I've either used it on athletes or had it been used on athletes athletes or had it been used on athletes athletes or had it been used on athletes recovery time has shown to be much much recovery time has shown to be much much recovery time has shown to be much much greater and expedited in that case greater and expedited in that case greater and expedited in that case because what it does is from the because what it does is from the because what it does is from the percussive aspect of it it's it's so percussive aspect of it it's it's so percussive aspect of it it's it's so aggressive what it's doing is it's aggressive what it's doing is it's aggressive what it's doing is it's creating a inflammation response in this creating a inflammation response in this creating a inflammation response in this you do not want to take any type of you do not want to take any type of you do not want to take any type of inseds to to decrease the inflammation inseds to to decrease the inflammation inseds to to decrease the inflammation response within the body but what it

42:00response within the body but what it response within the body but what it does is creates that inflammation does is creates that inflammation does is creates that inflammation response within that targeted area that response within that targeted area that response within that targeted area that you use the tool on and then the body you use the tool on and then the body you use the tool on and then the body goes about recover its normal natural goes about recover its normal natural goes about recover its normal natural progression through recovery sending progression through recovery sending progression through recovery sending more resources to that area getting more resources to that area getting more resources to that area getting things taken care of and then allowing things taken care of and then allowing things taken care of and then allowing the body to recover from that sense the body to recover from that sense the body to recover from that sense so hyperv voltage is another one that I so hyperv voltage is another one that I so hyperv voltage is another one that I oft and often I do recommend the oft and often I do recommend the oft and often I do recommend the hypervolt if to my California athletes hypervolt if to my California athletes hypervolt if to my California athletes because they can't get the dry needling because they can't get the dry needling because they can't get the dry needling in most cases they can get the hypervolt in most cases they can get the hypervolt in most cases they can get the hypervolt in a much easier setting I know um in a much easier setting I know um in a much easier setting I know um chiropractors have them physical chiropractors have them physical chiropractors have them physical therapists have them so it it they are a therapists have them so it it they are a therapists have them so it it they are a tool that can be utilized to help tool that can be utilized to help tool that can be utilized to help overcome some injuries and expedite the overcome some injuries and expedite the overcome some injuries and expedite the process of getting over an injury for process of getting over an injury for process of getting over an injury for sure yeah that uh you know that's sure yeah that uh you know that's sure yeah that uh you know that's actually a perfect kind of step towards

43:00actually a perfect kind of step towards actually a perfect kind of step towards a little bit more of like the the idea a little bit more of like the the idea a little bit more of like the the idea of quote unquote regenerative medicine of quote unquote regenerative medicine of quote unquote regenerative medicine that you know we we had talked about you that you know we we had talked about you that you know we we had talked about you know very briefly so I I have a a torn know very briefly so I I have a a torn know very briefly so I I have a a torn labrum in my hip and the the kind of the labrum in my hip and the the kind of the labrum in my hip and the the kind of the two solutions at least you know that two solutions at least you know that two solutions at least you know that most doctors recommend are physical most doctors recommend are physical most doctors recommend are physical therapy to see if it actually gets therapy to see if it actually gets therapy to see if it actually gets better or um you know like like operable better or um you know like like operable better or um you know like like operable you know surgery where they go in you know surgery where they go in you know surgery where they go in replace the replace the replace the replace the laam clean out the bone do replace the laam clean out the bone do replace the laam clean out the bone do other things like that that'll make it other things like that that'll make it other things like that that'll make it so you know you don't have to deal with so you know you don't have to deal with so you know you don't have to deal with the torn cartilage in your hip anymore the torn cartilage in your hip anymore the torn cartilage in your hip anymore um so I was like well I'm 30 years old I um so I was like well I'm 30 years old I um so I was like well I'm 30 years old I don't really want to do a major hip don't really want to do a major hip don't really want to do a major hip surgery that could increase my risk for surgery that could increase my risk for surgery that could increase my risk for you know arthritis and other things like you know arthritis and other things like you know arthritis and other things like that so I I was looking around and I that so I I was looking around and I that so I I was looking around and I found this this uh chiropractor Physical found this this uh chiropractor Physical found this this uh chiropractor Physical Therapy uh regenerative medicine clinic Therapy uh regenerative medicine clinic Therapy uh regenerative medicine clinic in in my town and I went and I talked to in in my town and I went and I talked to in in my town and I went and I talked to them and they were they started to talk them and they were they started to talk them and they were they started to talk to me about a couple of different things

44:00to me about a couple of different things to me about a couple of different things so all all of this stuff this is like so all all of this stuff this is like so all all of this stuff this is like super Fringe recovery stuff that you super Fringe recovery stuff that you super Fringe recovery stuff that you know talk to your doctor before trying know talk to your doctor before trying know talk to your doctor before trying to implement any of this sort of stuff to implement any of this sort of stuff to implement any of this sort of stuff and from a clinical standpoint a lot of and from a clinical standpoint a lot of and from a clinical standpoint a lot of this stuff doesn't really have too much this stuff doesn't really have too much this stuff doesn't really have too much clinical backing at this point so also clinical backing at this point so also clinical backing at this point so also take that with grain of salt but um you take that with grain of salt but um you take that with grain of salt but um you know one of the big things is is PRP know one of the big things is is PRP know one of the big things is is PRP plasma en or what is it I can't even plasma en or what is it I can't even plasma en or what is it I can't even speak today but it's it's plasma speak today but it's it's plasma speak today but it's it's plasma enriched like replacement therapy or enriched like replacement therapy or enriched like replacement therapy or something like that platelet rich plasma something like that platelet rich plasma something like that platelet rich plasma there it is we're we're we're getting there it is we're we're we're getting there it is we're we're we're getting there we're getting there platelet rich there we're getting there platelet rich there we're getting there platelet rich plasma and what they what what you do is plasma and what they what what you do is plasma and what they what what you do is you take your blood or they take a they you take your blood or they take a they you take your blood or they take a they draw your blood spin it down take all draw your blood spin it down take all draw your blood spin it down take all the platelets out of it and then they the platelets out of it and then they the platelets out of it and then they put those platelets into the affected put those platelets into the affected put those platelets into the affected area um what this is supposed to do is area um what this is supposed to do is area um what this is supposed to do is kind of similar to that uh the uh it's kind of similar to that uh the uh it's kind of similar to that uh the uh it's not concussive therapy but want to call not concussive therapy but want to call not concussive therapy but want to call it that now shock wve therapy and it it that now shock wve therapy and it it that now shock wve therapy and it creates a local in inflammation response

45:00creates a local in inflammation response creates a local in inflammation response that local inflammation response then that local inflammation response then that local inflammation response then recruits you know all the repair uh recruits you know all the repair uh recruits you know all the repair uh cells to your or that are in your body cells to your or that are in your body cells to your or that are in your body and then the idea is is that it's going and then the idea is is that it's going and then the idea is is that it's going to actually cause regeneration of to actually cause regeneration of to actually cause regeneration of whatever tissue it is um that's being whatever tissue it is um that's being whatever tissue it is um that's being being being being damaged you can do this with plasma uh damaged you can do this with plasma uh damaged you can do this with plasma uh rich or platelet rich plasma or you can rich or platelet rich plasma or you can rich or platelet rich plasma or you can just it with saline just it with saline just it with saline solution solution solution I I've never needed it but I've ex I've I I've never needed it but I've ex I've I I've never needed it but I've ex I've gone down the path of having the gone down the path of having the gone down the path of having the conversation um it does conversation um it does conversation um it does have you might recall probably back have you might recall probably back have you might recall probably back in maybe like 2012 I want to say Kobe in maybe like 2012 I want to say Kobe in maybe like 2012 I want to say Kobe Bryant went to Europe to have a Bryant went to Europe to have a Bryant went to Europe to have a procedure done in the off season and procedure done in the off season and procedure done in the off season and everybody's like well why the heck's he everybody's like well why the heck's he everybody's like well why the heck's he going over to Europe Europe to get this going over to Europe Europe to get this going over to Europe Europe to get this done cuz it wasn't I don't think it was

46:00done cuz it wasn't I don't think it was done cuz it wasn't I don't think it was available within the states at that time available within the states at that time available within the states at that time but this is the procedure that he had but this is the procedure that he had but this is the procedure that he had was PRP MH and the platelet rich plasma was PRP MH and the platelet rich plasma was PRP MH and the platelet rich plasma really I mean it's like you said it's really I mean it's like you said it's really I mean it's like you said it's draws blood out puts it in a cinder fuge draws blood out puts it in a cinder fuge draws blood out puts it in a cinder fuge and then that separates the plasma and and then that separates the plasma and and then that separates the plasma and or the platelet and then that is then or the platelet and then that is then or the platelet and then that is then inserted into the area it has very very inserted into the area it has very very inserted into the area it has very very high and were you talking about an high and were you talking about an high and were you talking about an epidural no epidural is like the because epidural no epidural is like the because epidural no epidural is like the because you said yeah it's not it's not epidural you said yeah it's not it's not epidural you said yeah it's not it's not epidural I'm I'm trying to look it up right now I'm I'm trying to look it up right now I'm I'm trying to look it up right now and I'm I'm not having and I'm I'm not having and I'm I'm not having any any positive any any positive any any positive outcomes there there are outcomes there there are outcomes there there are some some beneficial research utilized for beneficial research utilized for PRP uh sometimes there are points where PRP uh sometimes there are points where PRP uh sometimes there are points where you're too far past a point where it's

47:00you're too far past a point where it's you're too far past a point where it's going to be effective so there is a going to be effective so there is a going to be effective so there is a timeline of when you will get a benefit timeline of when you will get a benefit timeline of when you will get a benefit or not benefit and again since we are or not benefit and again since we are or not benefit and again since we are talking about the fringes what the talking about the fringes what the talking about the fringes what the research does show is that this is not research does show is that this is not research does show is that this is not something that every single person is something that every single person is something that every single person is going to receive a benefit from just going to receive a benefit from just going to receive a benefit from just like there's these gel shots that you like there's these gel shots that you like there's these gel shots that you could put into the knee that's called could put into the knee that's called could put into the knee that's called synx synx synx one that individual have gotten it has one that individual have gotten it has one that individual have gotten it has really helped individuals other really helped individuals other really helped individuals other individuals didn't even have a day an individuals didn't even have a day an individuals didn't even have a day an hour of benefit from it hour of benefit from it hour of benefit from it so there there's just when when you get so there there's just when when you get so there there's just when when you get into this style often the US insurance into this style often the US insurance into this style often the US insurance company looks at it as exploratory so company looks at it as exploratory so company looks at it as exploratory so you're often out the money and the other you're often out the money and the other you're often out the money and the other thing other side of that is you might thing other side of that is you might thing other side of that is you might not get any benefit from it at all yeah not get any benefit from it at all yeah not get any benefit from it at all yeah yeah so that's a that's exactly what you yeah so that's a that's exactly what you yeah so that's a that's exactly what you told me you know when I was like oh

48:00told me you know when I was like oh told me you know when I was like oh should I do you know PRP injections or should I do you know PRP injections or should I do you know PRP injections or the the next like the the further step the the next like the the further step the the next like the the further step in that is uh mezen kyal stem cell in that is uh mezen kyal stem cell in that is uh mezen kyal stem cell injections which are they're they're not injections which are they're they're not injections which are they're they're not derived from you know stem cells as we derived from you know stem cells as we derived from you know stem cells as we once thought anymore they're derived once thought anymore they're derived once thought anymore they're derived from like the emical cords of of born from like the emical cords of of born from like the emical cords of of born babies um which is even weirder but it's babies um which is even weirder but it's babies um which is even weirder but it's still it's it's it's a high amount of still it's it's it's a high amount of still it's it's it's a high amount of stem cells that are that have the stem cells that are that have the stem cells that are that have the ability to adapt and and you know kind ability to adapt and and you know kind ability to adapt and and you know kind of um aid in recovery if you truly still of um aid in recovery if you truly still of um aid in recovery if you truly still have a signal there and it's one of have a signal there and it's one of have a signal there and it's one of those things where it's kind of you know those things where it's kind of you know those things where it's kind of you know 5050 in terms of if it's going to work 5050 in terms of if it's going to work 5050 in terms of if it's going to work or not because it's not covered by or not because it's not covered by or not because it's not covered by insurance it's generally pretty insurance it's generally pretty insurance it's generally pretty expensive um I know like a like a stem expensive um I know like a like a stem expensive um I know like a like a stem cell injection was going to be like cell injection was going to be like cell injection was going to be like $4,000 um for me which is like that's $4,000 um for me which is like that's $4,000 um for me which is like that's that's an insane amount of money PRP was that's an insane amount of money PRP was that's an insane amount of money PRP was like you know two or 300 which you know like you know two or 300 which you know like you know two or 300 which you know I was like okay well if it has the

49:00I was like okay well if it has the I was like okay well if it has the ability to potentially fix my hip or at ability to potentially fix my hip or at ability to potentially fix my hip or at least make my hip feel better for longer least make my hip feel better for longer least make my hip feel better for longer um then I I will I'll take that uh um then I I will I'll take that uh um then I I will I'll take that uh chance um but again all of these so all chance um but again all of these so all chance um but again all of these so all of these things that we're talking about of these things that we're talking about of these things that we're talking about all of these injections these are for all of these injections these are for all of these injections these are for more of like the um acute injuries that more of like the um acute injuries that more of like the um acute injuries that you would potentially get whether it's you would potentially get whether it's you would potentially get whether it's uh you know something with your knee uh you know something with your knee uh you know something with your knee something with your ankle oh yeah yeah something with your ankle oh yeah yeah something with your ankle oh yeah yeah or or like a chronic uh you know or or like a chronic uh you know or or like a chronic uh you know arthritis um sort of sort of situation arthritis um sort of sort of situation arthritis um sort of sort of situation uh those sort of things this isn't like uh those sort of things this isn't like uh those sort of things this isn't like oh this isn't just like a a recovery oh this isn't just like a a recovery oh this isn't just like a a recovery tactic for you to recover from you know tactic for you to recover from you know tactic for you to recover from you know like that that one V2 Max workout where like that that one V2 Max workout where like that that one V2 Max workout where you went a little bit too hard this is you went a little bit too hard this is you went a little bit too hard this is like how to recover from you know an like how to recover from you know an like how to recover from you know an injury um so there yeah go ahead well I injury um so there yeah go ahead well I injury um so there yeah go ahead well I was going to say this kind of makes me I was going to say this kind of makes me I was going to say this kind of makes me I want to you you just talked about want to you you just talked about want to you you just talked about something that hit a hot nerve of mine something that hit a hot nerve of mine

50:00something that hit a hot nerve of mine where I have heard athletes that where I have heard athletes that where I have heard athletes that utilize IVs for utilize IVs for utilize IVs for recovery recovery recovery and to give everybody that watches this and to give everybody that watches this and to give everybody that watches this or hears this the or hears this the or hears this the knowledge if you knowledge if you knowledge if you compete under a water sport or a USA da compete under a water sport or a USA da compete under a water sport or a USA da sport sport sport so that means Triathlon of any form high so that means Triathlon of any form high so that means Triathlon of any form high levels of of running and USA Track and levels of of running and USA Track and levels of of running and USA Track and Field IVs are illegal you can't use them Field IVs are illegal you can't use them Field IVs are illegal you can't use them and whether you're going to one of those and whether you're going to one of those and whether you're going to one of those like hot bars that just plug you up and like hot bars that just plug you up and like hot bars that just plug you up and send you and you think you're only send you and you think you're only send you and you think you're only getting vitamins minerals and nutrients getting vitamins minerals and nutrients getting vitamins minerals and nutrients that's still illegal so IVs of any that's still illegal so IVs of any that's still illegal so IVs of any type are illegal now we've all heard type are illegal now we've all heard type are illegal now we've all heard stories where an athlete had to get an stories where an athlete had to get an stories where an athlete had to get an ivy after a race because it was

51:00ivy after a race because it was ivy after a race because it was emergency needed now there is a emergency needed now there is a emergency needed now there is a therapeutic utilization exemption that therapeutic utilization exemption that therapeutic utilization exemption that they have to go through they have to go through they have to go through post but if you're going to do anything post but if you're going to do anything post but if you're going to do anything of that sort you would need to put in of that sort you would need to put in of that sort you would need to put in for the therap if you're going to use it for the therap if you're going to use it for the therap if you're going to use it for a recovery you would need to put it for a recovery you would need to put it for a recovery you would need to put it in before and you would need to get that in before and you would need to get that in before and you would need to get that approved and it's not going to get approved and it's not going to get approved and it's not going to get approved but I I'm sorry I'm going down approved but I I'm sorry I'm going down approved but I I'm sorry I'm going down this path because this is just a Hot this path because this is just a Hot this path because this is just a Hot Topic but okay Topic but okay Topic but okay utilizing any form of IV especially for utilizing any form of IV especially for utilizing any form of IV especially for recovery for the what we do and what I recovery for the what we do and what I recovery for the what we do and what I coach in it is illegal and I can't say coach in it is illegal and I can't say coach in it is illegal and I can't say that as that as that as Stern enough it is illegal and there are Stern enough it is illegal and there are Stern enough it is illegal and there are therapeutic utilization exemptions that therapeutic utilization exemptions that therapeutic utilization exemptions that can take place but you need to go can take place but you need to go can take place but you need to go through them for it to be legal so if through them for it to be legal so if through them for it to be legal so if you're in a medically emergency you're in a medically emergency you're in a medically emergency situation they might use that but you

52:00situation they might use that but you situation they might use that but you still will go through a still will go through a still will go through a post twoy scenario where on the front post twoy scenario where on the front post twoy scenario where on the front half if you're going to do something half if you're going to do something half if you're going to do something like that you need to do it on the front like that you need to do it on the front like that you need to do it on the front half before you ever do it get approved half before you ever do it get approved half before you ever do it get approved before you're actually doing something before you're actually doing something before you're actually doing something legal but if you don't go through that legal but if you don't go through that legal but if you don't go through that process or you don't get approved you process or you don't get approved you process or you don't get approved you are doping are doping are doping sorry I just I no no no I I think sorry I just I no no no I I think sorry I just I no no no I I think I thought you were going to go down the I thought you were going to go down the I thought you were going to go down the rabbit hole of being like we are not you rabbit hole of being like we are not you rabbit hole of being like we are not you know Physicians so consult with your know Physicians so consult with your know Physicians so consult with your physician before doing any of this so physician before doing any of this so physician before doing any of this so that's what I would say but also yes that's what I would say but also yes that's what I would say but also yes know the rules of your sport and don't know the rules of your sport and don't know the rules of your sport and don't do anything outside the rules if any of do anything outside the rules if any of do anything outside the rules if any of these things like you know for example these things like you know for example these things like you know for example if getting a PRP injection is outside of if getting a PRP injection is outside of if getting a PRP injection is outside of the the the realm of legality which I the the the realm of legality which I the the the realm of legality which I don't know if it actually is or not but don't know if it actually is or not but don't know if it actually is or not but for sure the IVs are so before you go for sure the IVs are so before you go for sure the IVs are so before you go and do any of that sort of stuff you and do any of that sort of stuff you and do any of that sort of stuff you have to know have to know have to know because you you got to you got to if because you you got to you got to if because you you got to you got to if you're going to if you're going to

53:00you're going to if you're going to you're going to if you're going to compete you have to play the game of compete you have to play the game of compete you have to play the game of doing things above board making it you doing things above board making it you doing things above board making it you know fair and equal competition for know fair and equal competition for know fair and equal competition for everybody so I no I 100% Echo that everybody so I no I 100% Echo that everybody so I no I 100% Echo that sentiment and I do think that we're sentiment and I do think that we're sentiment and I do think that we're we're talking about you know things that we're talking about you know things that we're talking about you know things that are a little bit more Fringe I think are a little bit more Fringe I think are a little bit more Fringe I think like the IV stuff I hope is is pretty like the IV stuff I hope is is pretty like the IV stuff I hope is is pretty fringe for most people but there are you fringe for most people but there are you fringe for most people but there are you know those IV bars out there that like know those IV bars out there that like know those IV bars out there that like if you went in there you know if you if you went in there you know if you if you went in there you know if you were just somebody who is just you know were just somebody who is just you know were just somebody who is just you know training for like health and wellness or training for like health and wellness or training for like health and wellness or whatever it was and you're not competing whatever it was and you're not competing whatever it was and you're not competing by all means that's that's a way of of by all means that's that's a way of of by all means that's that's a way of of of doing you know of recovering but if of doing you know of recovering but if of doing you know of recovering but if you are going to compete in any you are going to compete in any you are going to compete in any usada uh W uh sanctioned events and I'm usada uh W uh sanctioned events and I'm usada uh W uh sanctioned events and I'm sure you know pretty much every other sure you know pretty much every other sure you know pretty much every other you know sanctioned event out there pro you know sanctioned event out there pro you know sanctioned event out there pro has some level of anti-doping rules know has some level of anti-doping rules know has some level of anti-doping rules know what you're getting into don't be the what you're getting into don't be the what you're getting into don't be the type of person that's like oh well you type of person that's like oh well you type of person that's like oh well you know like don't plead ignorance that's know like don't plead ignorance that's know like don't plead ignorance that's that's like the thing that bugs me the that's like the thing that bugs me the that's like the thing that bugs me the most especially when you know an athlete

54:00most especially when you know an athlete most especially when you know an athlete is like oh well you know I I didn't know is like oh well you know I I didn't know is like oh well you know I I didn't know that you know my protein was was spiked that you know my protein was was spiked that you know my protein was was spiked with whatever um there's companies that with whatever um there's companies that with whatever um there's companies that are out there that make supplements that are out there that make supplements that are out there that make supplements that are uh I think it's a USF are uh I think it's a USF are uh I think it's a USF certified unit or something like that certified unit or something like that certified unit or something like that where it's it's it's a it's a it's a where it's it's it's a it's a it's a where it's it's it's a it's a it's a level of Regulation that ensures that level of Regulation that ensures that level of Regulation that ensures that what you taking is actually what you're what you taking is actually what you're what you taking is actually what you're taking taking taking as opposed to you know like uh other as opposed to you know like uh other as opposed to you know like uh other potential supplement companies where potential supplement companies where potential supplement companies where they're like making you know like your they're like making you know like your they're like making you know like your pre-workouts or like other things like pre-workouts or like other things like pre-workouts or like other things like that there where there might be that there where there might be that there where there might be sprinkling in a little bit more uh you sprinkling in a little bit more uh you sprinkling in a little bit more uh you know so you get a little bit more you know so you get a little bit more you know so you get a little bit more you know juice for your buck and literally know juice for your buck and literally know juice for your buck and literally you know juice as in doping stuff so so you know juice as in doping stuff so so you know juice as in doping stuff so so don't don't be the type of person that don't don't be the type of person that don't don't be the type of person that gets caught doing that sort of thing and gets caught doing that sort of thing and gets caught doing that sort of thing and don't plead ignorance if if that is the don't plead ignorance if if that is the don't plead ignorance if if that is the case because uh you know you you are uh case because uh you know you you are uh case because uh you know you you are uh on that on that road of of doping even on that on that road of of doping even on that on that road of of doping even though you might not think it's the same though you might not think it's the same though you might not think it's the same as like you know taking EPO or doing

55:00as like you know taking EPO or doing as like you know taking EPO or doing something like that no you're still something like that no you're still something like that no you're still cheating and those organizations are NSF cheating and those organizations are NSF cheating and those organizations are NSF and those organizations are NSF NSF and those organizations are NSF NSF and those organizations are NSF NSF certified and uh safe sport okay yeah certified and uh safe sport okay yeah certified and uh safe sport okay yeah and it's or inform sport sorry inform and it's or inform sport sorry inform and it's or inform sport sorry inform Sport and NSF and it's really easy most Sport and NSF and it's really easy most Sport and NSF and it's really easy most of the time to find supplements that are of the time to find supplements that are of the time to find supplements that are they might be a little bit more they might be a little bit more they might be a little bit more expensive but it is because they have to expensive but it is because they have to expensive but it is because they have to go through that secondary regul go through that secondary regul go through that secondary regul regulation process um I would say you regulation process um I would say you regulation process um I would say you know for for the most part though if you know for for the most part though if you know for for the most part though if you stick to a lot of the things that we stick to a lot of the things that we stick to a lot of the things that we talked to talked about in the beginning talked to talked about in the beginning talked to talked about in the beginning of this episode right you know like the of this episode right you know like the of this episode right you know like the like the hyper ice the uh the Thea guns like the hyper ice the uh the Thea guns like the hyper ice the uh the Thea guns the trigger point ruling the massage the trigger point ruling the massage the trigger point ruling the massage therapy other things like that that's therapy other things like that that's therapy other things like that that's going to be generally on the side of of going to be generally on the side of of going to be generally on the side of of okay um it again and this is what I want okay um it again and this is what I want okay um it again and this is what I want to continue to reiterate is any recovery to continue to reiterate is any recovery to continue to reiterate is any recovery tactic or the recovery tactics that you tactic or the recovery tactics that you tactic or the recovery tactics that you should be using are ones that allow you

56:00should be using are ones that allow you should be using are ones that allow you to d-stress faster so get out of that to d-stress faster so get out of that to d-stress faster so get out of that stress State into that rest State a little bit faster and ones that help increase the contrast of blood flow so increase the contrast of blood flow so increase the contrast of blood flow so Vaso constriction and Vaso dilation in Vaso constriction and Vaso dilation in Vaso constriction and Vaso dilation in order to allow you to pump more order to allow you to pump more order to allow you to pump more oxygenated blood to the tissue and then oxygenated blood to the tissue and then oxygenated blood to the tissue and then take away uh metabolites that are being take away uh metabolites that are being take away uh metabolites that are being produced by the tissue that could be produced by the tissue that could be produced by the tissue that could be then uh you know hindering your ability then uh you know hindering your ability then uh you know hindering your ability to perform that those are the things to perform that those are the things to perform that those are the things that we're trying to do with these that we're trying to do with these that we're trying to do with these recovery tactics um we'll leave you guys recovery tactics um we'll leave you guys recovery tactics um we'll leave you guys uh with that uh after after the stern uh with that uh after after the stern uh with that uh after after the stern talking to by uh coach Aaron um I I talking to by uh coach Aaron um I I talking to by uh coach Aaron um I I think that's the big takeaway is uh you think that's the big takeaway is uh you think that's the big takeaway is uh you know don't don't do anything stupid um know don't don't do anything stupid um know don't don't do anything stupid um don't do anything that's going to get don't do anything that's going to get don't do anything that's going to get you into trouble because that we do the you into trouble because that we do the you into trouble because that we do the sport so we can compete and perform our sport so we can compete and perform our sport so we can compete and perform our best and it it just it's really best and it it just it's really best and it it just it's really disappointing when somebody does disappointing when somebody does disappointing when somebody does something uh you know Shady that you something uh you know Shady that you something uh you know Shady that you know gives them a an advantage outside know gives them a an advantage outside know gives them a an advantage outside of what is deemed of what is deemed of what is deemed an acceptable advantage in terms of you an acceptable advantage in terms of you an acceptable advantage in terms of you know an acceptable Fair advantage that's know an acceptable Fair advantage that's

57:00know an acceptable Fair advantage that's what I'll that's what I'll say um if you what I'll that's what I'll say um if you what I'll that's what I'll say um if you guys have any questions or if you have guys have any questions or if you have guys have any questions or if you have any what's your favorite recovery uh you any what's your favorite recovery uh you any what's your favorite recovery uh you know recovery modality comment down know recovery modality comment down know recovery modality comment down below or shoot us a DM if you guys have below or shoot us a DM if you guys have below or shoot us a DM if you guys have anything that we didn't touch on you can anything that we didn't touch on you can anything that we didn't touch on you can find me at critical 02 on Instagram you find me at critical 02 on Instagram you find me at critical 02 on Instagram you can find Aaron at Tri ayser um and if can find Aaron at Tri ayser um and if can find Aaron at Tri ayser um and if you're again I'll plug I'll plug Aaron's you're again I'll plug I'll plug Aaron's you're again I'll plug I'll plug Aaron's ride for you um on Saturday mornings ride for you um on Saturday mornings ride for you um on Saturday mornings he's always doing eight he's always doing eight he's always doing eight or 8: a Eastern Time a zift ride it his or 8: a Eastern Time a zift ride it his or 8: a Eastern Time a zift ride it his long ride with endur IQ um so go ahead long ride with endur IQ um so go ahead long ride with endur IQ um so go ahead jump on there ask him some questions he jump on there ask him some questions he jump on there ask him some questions he he says that he's you know always he says that he's you know always he says that he's you know always answering questions and stuff and it answering questions and stuff and it answering questions and stuff and it helps helps him get through the the ride helps helps him get through the the ride helps helps him get through the the ride a little bit better too so you're a little bit better too so you're a little bit better too so you're helping him out and he's helping you out helping him out and he's helping you out helping him out and he's helping you out it's a it's a win-win for everybody um it's a it's a win-win for everybody um it's a it's a win-win for everybody um and with that uh you know we're and with that uh you know we're and with that uh you know we're recording this a couple days before recording this a couple days before recording this a couple days before Christmas so happy holidays to everybody Christmas so happy holidays to everybody Christmas so happy holidays to everybody Merry Christmas all that sort of stuff Merry Christmas all that sort of stuff Merry Christmas all that sort of stuff and we'll catch you guys in the next one and we'll catch you guys in the next one and we'll catch you guys in the next one [Music]

How to Recover Better Beyond Sleep and Nutrition Critical Oxygen Podcast 41