>> Produced from the Cube studios. This's strong by science, in depth conversations about science based training, sports performance and all things health and wellness. Here's your hose, Max Marzo. Thank you for being on two. Very, >> very excited about what we have going on for those of you not familiar with that Ella Keira, and I'm going to say his name incorrectly. Look here. Is that correct? Had >> the care is right. Very good. Yes. Also, >> I've practiced that about nineteen times. Oh, the other night, and I can't feel like I get it wrong and is one of the more well rounded individuals I've come across. His work is awesome. Initially learned quite a bit about him from Chase Phelps, who we had on earlier, and that came through Moore from blood flow restriction training. I've had the pleasure of reading up on quite a bit, and his background is more than unique. Well, around his understatement and really excited have on, I call him one of the most unique individuals people need to know about, especially in the sports science sylph sports science world. He really encompasses quite a bit of just about every domain you could think about. So add Thank you for being on here if you don't mind giving a little bit of background and a bio about yourself. >> Thanks so much. You know, not to. Not to warn anybody, really. But it kind of started as a front line medic in the Army. Really? You know, the emphasis back then was a get people back toe action as soon as possible. So that was my mindset. I spent about eight years in an emergency department learning and training through them. I undergo interviews and exercise physiology from University of California. Davis. I love exercise science. I love exercise physiology. Yeah, started doing athletic training because my junior year in college, I was a Division one wrestler. Tor my a c l p c l N L C E o my strength coach, chiropractor, athletic trainer all the above. Help me get back rustling within four months with a brace at a pretty high level of visual. On level on guy was like, Well, I don't want to go to med school, but what I want to do is help other people recover from injury and get back to the activities that they love. And so I was kind of investigating. Try to figure out what I wanted to do, Really want to be an athletic trainer? We didn't realize how much or how little money they make, um And so I was kind of investigating some other things. Checked out physical therapy, dentistry. But I really wanted to be in the locker room. I wanted to have my own practice. I wanted to be able to do what I wanted to do and not sit on protocols and things like that because I don't think that exists. And so I chose chiropractic school. I went to chiropractic school, learned my manual therapy, my manual techniques, diagnosis, loved it, was able to get patients off the street, didn't have tto live and die by insurance and referrals, was able only to open my own clinic. And and about four years in I realized that I didn't really know very much. I knew howto adjust people, and you had to do a little bit soft tissue. But not really. We weren't taught that I felt like my exercise background and really dropped off because I wasn't doing a lot of strength conditioning anymore. And so I went back and got a phD in sports medicine and athletic training. I had a really big goal of publishing and trying to contribute to the literature, but also understanding the literature and how it applies to the clinical science and clinical practice and try to bridge the gap really, between science and in the clinic and love treating patients. I do it every single day. A lot of people think I don't cause I write so much education, but, like I'm still in my clinic right now, twelve hours a day in the last three days, because it's what I love to dio on DH. Then just for kicks and giggles, I went out and got an MBA, too, so I worked in a lot of different environments. Va Medical System, twenty four hour Fitness Corporate I've consulted for a lot of companies like rock tape. It was their medical director. Fisma no trigger point performance. Have done some research for Sarah Gun kind of been able to do a lot with the phD, which I love, but really, my home base is in the clinic in the trenches, helping people get better. In fact, >> activity. That's awesome. Yeah, Tio coming from athletic training back on athlete. So I myself play I. Smit played small Division three basketball, and I'm a certified athletic trainer as well, and it's the initial love you kind of fall into being in that realm, and that's who you typically work with and then realizing that maybe the hours and the practice that they do isn't fit for you and finding ways you can really get a little more hands on work. I took the sports scientists route. It sounds like you're out has been just about everything and all the above. So it's great to hear that because having that well rounded profile, we weren't athlete. Now you've been in the medical side of the street condition inside even the business development side. You really see all domains from different angles. Now I know you are the educational director for smart tools with their blood flow restriction training chase. How younger? Very highly, uh, about your protocols. I've listened to some of them. If you don't mind diving into a little bit, what exactly is blood flow restriction training and what are the potential benefits of it? >> Yeah, you know it is about two thousand fourteen. I got approached by smart tools. They had developed the only FDA listed or at that point of FDA approved instrument assisted soft tissue mobilization tools other people like to call it, you know, basically grass in or whatever. Andi was really intrigued with what their philosophy wass, which was Hey, we want to make things in the US We want to create jobs in the U. S. And and we want to create the highest quality product that also is affordable for the small clinic. Whereas before the options Ray, you know, three thousand dollars here, two thousand dollars here on DH. So I wrote education for smart tools because of that, and because I just blot. I just believed so much in keeping things here in the U. S. And providing jobs and things locally. Um, so that's really where this all started. And in about two thousand fifteen, my buddy Skylar Richards up FC Dallas he has of the MLS. Yes, the the the lowest lost game days in the MLS. And yeah, I mean, when you think about that and how hard that is such a long season, it's such a grind is the longest season in professional sports. You think? Well, what is he doing there? I mean, I really respect his work up there. And so, like, you know, we were working on a project together and how I was fortunate enough to meet him. And I just really got to pick his brand on a lot of stuff and things I was doing in the clinic. And what could I do? Be doing better. And then one day it just goes, you know, have you seen this be afar stuff? And I'm like, No, I have no idea. It's your idea about it. And so, as usual at the science geek that I am, I went and I went to med sports discus. And I was like, Holy crap, man, I can't even I can't even understand how many articles are out there regarding this already. And this is back to you in two thousand fifteen, two thousand sixteen. I was so used to, you know, going and looking up kinesiology, tape research and being really bad. And you gotta kind of apply. You gotta apply a lot of these products to research. That's really not that strong. This was not the case. And so I brought it to neck the CEO of startles. And like, Dude, we've really got a look at this because really, there's only one option, and I saw the parallels between what was happening with Instrument assisted where there wasn't very many options, but they were very, very expensive and what we could do now with another thing that I thought was amazing. And it wasn't a passive modality because I was super excited about because, you know, I had to become a corrective exercise specialist because I knew I didn't have enough time with people to cause to strengthen hypertrophy. But be afar allows me to do that. And so that's really where I kind of switched. My mind went well, I really need to start investigating this and so to answer your question. VFR is the brief and in tremendous occlusion of arterial and venous blood flow, using a tourniquet while exercising at low intensities or even at rest. And so what that means is we basically use it a medical grade tourniquet and restrict the amount of oxygen or blood flow into a limb while it's exercising and totally including Venus, return back to the heart. And what this does is the way that explains my patients. Is it essentially tricks your brain into thinking you're doing high intensity exercise. But you're not and you're protecting tissue and you don't cause any muscle damage that you normally would with high intensity exercise or even low intensity exercise the failure. And so it works perfectly for those people that we can't compromise tissue like for me in a rehab center. >> Gotcha. Yeah, no, it's It's a super interesting area, and it's something that I have dove into not nearly as much as you have. But you can see the benefits really steaming back from its origins right when it was Katsu train in Japan, made for older adults who couldn't really exercise that needed a fine way to induce hypertrophy now being used to help expedite the healing process being used in season after ah, difficult gamed and prove healing, or whether it's not for whether or not it's used to actually substitute a workout. When travel becomes too demanding, toe actually load the system now with B f ar, Are you getting in regards to hypertrophy similar adaptations? Hypertrophy wise. If you were to do be a far with a low low, say, twenty percent of your one right max, compared to something moderately heavier, >> yeah, or exceeds in the time frame. You know, true hypertrophy takes according to the literature, depending on what reference you're looking at at the minimum, twelve weeks, but more likely sixteen weeks. And you've got to train at least sixty five percent. Or you've got to take low intensity loads to find his twenty to thirty five percent of one read max all the way to failure, which we know causes damage to the tissue be a farce. Starts to show hypertrophy changes that we two. So you know, my my best. My so I this It's kind of embarrassing, but it is what it is. But like, you know, I started learning mother our stuff. I'm a earlier Dr. Right? So I go right away and I go by the first product, I can. I have zero idea what I'm doing there. Zero like and a former Mr America and Mr Olympia Former Mr America champion and the one of the youngest Mr Olympia Tze Hor Olympia Mr Olympia ever compete. He competed and hey didn't stand But anyway so high level bodybuilder Okay, whatever you us. But he was definitely Mr America. He comes into my clinic when I was in Denver, It was probably a neighbour of you at the time, and he and he's like, Okay, I got this pain in my in my tryst up. It's been there for six months. I haven't been able to lift this heavy. My my arm isn't his biggest driving me crazy, right? The bodybuilder, of course, is driving him crazy, so I measure it. He's a half inch difference on his involves side versus on uninvolved side. I diagnosed him with Try some tendinitis at zero idea what I'm doing and be a far. But I said, Listen, I want you to use these cuffs. I got to go to Europe. I gotta go lecture in Europe for a couple weeks and I want you two, three times a week. I want you to do three exercise. I like to use the TRX suspension trainer. I've done a lot of work with them, and I really respect their product and I love it for re up. So I said, Listen, I want you three exercises on the suspension trainer I want to do is try to do a bicep. I want to do some, you know, compound exercise, and in that case I gave, Melo wrote, Come back in two weeks. He comes back in the clinic. I remember her is involved. Side was a quarter of an inch larger than his uninvolved type, and he's like, Do, That's two weeks. I'm like, Dude, that's two weeks And he's like, This is crazy and I go, Yeah, I agree. And since then, I've been, like, bought it like it's for hypertrophy. It is unbelievable. You get people that come in and I've had, you know, like after my injury in college rustling I my a c l I've torn it three times. Now, you know, my quad atrophy was bad. My calf was not the same size, literally. Symmetry occurs so quickly. When you start applying these principles, um, it just blows me away. >> So when you're using it, are using it more and isolated manner or are doing more compound exercises. For example, if you're doing a C l artifically assuming they're back too full function ish, Are you doing bodyweight squads or that starting off with the extensions? How do you kind of progress that up program? >> Yeah, it really just depends on where they're at. Like, you know, day with a C l's. You can pretty much start if there's no contraindications, you convey. Stay docks. Start day one. I'm right after surgery to try to prevent as much of that quad wasting that we get from re perfusion, injury and reactive oxygen species. All the other things that occur to literally day one. You can start and you'LL start isolated. You might start with an isometric. I really do like to do isometrics early on in my in my rehab. Um, and you can use the cops and you can You can fatigue out all the motor units if they're not quite air yet. Like, let's say, pre surgically, where they can't use the lamb, they're in a they're either bedridden or they're in a brace or they're a cast. You can use it with electric stim and or a Russian stem. And with that contraction, not only did you drive growth hormone, but you can also prevent atrophy by up to ninety, ninety five percent so you can start early early on, and I like to call it like phases of injury, right? Like pre surgical or pre injury, right at injury, you kind of get into the sub acute phase of inflammation. You kind of progressed isolated exercises and he goingto isolated in compound and you going to compound in any kind of move through the gamut. What's so cool about the afar is you're not having to reinvent the wheel like you use the same protocols, even use. I mean, really. I mean, if you're using lightweight with sarabande or resistance to being which I do every day, I'd be a far on it. Now, instead of your brain thinking you're not doing anything, your brain's like whoa, high intensity exercise. Let's let's help this tissue recovered because it's got to get injured. So we're gonna grow. >> That's yeah, that's pretty amazing. I've used it myself. I do have my smart tools. I'm biased. I like what you're doing. I really like the fact that there's no cords. It's quite mobile, allows us to do sled pushes, resisted marches, whole wide span and movements on DH before we're kind of hopped on air here. You're talking about some of the nutritional interventions you add to that, whether it be vitamin C college in glucose to mean. What specifically are you putting together on DH? Why're you doing that? Is that for tissue healing? >> Yeah, that's right. It's way. Have ah, in my clinic were Multidisciplinary Clinic in Dallas, Texas, and called the Body Lounge is a shameless plug, but way really believe that healing has to start from the inside, that it has to start with the micro nutrients and then the macro nutrients. And then pretty much everything can be prevented and healed with nutrition and exercise. That's what we truly believe, and that's what we try to help people with. The only thing that I use manual therapy for and I do a lot of needling and all these other things is to help people get it down there. Pain down enough so that they can do more movement. And so, from a micro nutrient standpoint, we've gotta hit the things that are going to help with college and synthesis and protein sentences, So that would be protein supplementation that would be vitamin C. We do lots of hydration because most of us were walking around dehydrated. If you look at some of the studies looking at, you know, even with a normal diet, magnesium is deficient. Vitamin C is deficient during the winter all of us are vitamin D deficient Bluetooth. I own production starts, you know, basically go to kneel. So all those things we we will supplement either through I am injection intramuscular injection or through ivy >> and you guys take coral. Someone's on that, too for some of the good Earth ion for the violent de aspects are taking precursors in a c. Are you guys taking glue to file? >> We inject glorify on either in your inner, either in your i V or in in the I am. You know, with the literature supporting that you only absorb about five to ten percent of whatever aural supplementation you take. We try to we try to push it. I am arrive. And then in between sessions, yes, they would take Coral to try to maintain their levels. We do pre, you know, lab testing, prior lab testing after to make sure we're getting the absorption rate. But a lot of our people we already know they don't absorb B twelve vitamin, and so we've got to do it. Injectable. >> Yeah, Chef makes sense with the B f r itself. And when I get a couple of questions knocked out for I go too far off topic. I'm curious about some of these cellars swelling protocols and what that specifically is what's happening physiologically and how you implement that. >> Yeah, so South Swell Protocol, where we like to call a five by five protocol way. Use the tourniquet. It's in the upper extremity at fifty percent limb occlusion pressure at eighty percent limb occlusion pressure in the lower extremity. You keep him on for five minutes, and then you rest for three minutes, meaning I deflate the cuffs. But don't take them off, and then I re inflate it same pressure for five minutes and then deflate for three minutes. You're five on three off for five rounds, justified by five protocol. What's happening is that you're basically you're creating this swelling effect because, remember, there's no Venus return, so nothing is. But you're getting a small trickle in of fluid or blood into that limb. And so what happens is the extra Seiler's extra Styler swelling occurs. Our body is just dying for Homo stasis. The pressures increase, and there's also an osmotic uh, change, and the fluid gets pushed extra. Sara Lee into the muscle cell body starts to think that you're going to break those muscle cells. I think of it as like a gay. A za water balloon is a great analogy that I've heard. So the water balloon is starting to swell that muscle cell starts to swell. Your body thinks your brain thinks that those cells need to protect themselves or otherwise. They're going to break and cause a popped oh sis or die. And so the response is this whole cascade of the Mt. Horsey one, which is basically a pathway for protein synthesis. And that's why they think that you can maintain muscle size in in inactive muscle through the South Swell Protocol and then when we do this, also protocol. I also like to add either isometrics if I can or if they're in a cast at electric stim. I like to use the power dot that's my favorite or a Russian stim unit, and then you consent. Make the setting so that you're getting muscular. Contraction with that appears to drive growth forma, and it drives it about one and a half times high intensity exercise and up to three times more so than baseline. When we have a growth hormone spurt like that and we have enough vitamin C. It allows for college and synthesis. I like to call that a pool of healing. So whether you can or cannot exercise that limb that's injured if I can create that pool of healing systemically now I've got an environment that can heal. So I have zero excuse as a provider not to get people doing something to become, you know, healing faster, basically. And are you >> typically putting that at the end? If they were training? Or is that typically beginning? We're in this session I put in assuming that that is done in conjunction with other movements. Exercises? >> Yeah, so, like, let's say I have a cast on your right leg. You've got a fracture. I failed to mention also that it appears that the Afar also helps with bone healing. There's been a couple studies, Um, so if we could get this increased bone healing and I can't use that limb that I'm going to use the other lambs and I'm going to use your cardiovascular function, um, I'm going to use you know, you Let's say with that leg, I'LL do upper body or a commoner with cuffs on in order to train their cardiovascular systems that way. Maintain aerobic capacity while they're feeling for that leg, I will do crossover exercises, so I'll hit that opposite leg because something happens when I use the cuffs on my left leg. I get a neurological response on my right leg, and I and I maintain strength and I reduced the amount of atrophy that occurs. And it's, you know, it's all in neurological. So if I had an hour with somebody and I was trying to do the cell school protocol, I would probably do it first to make sure because it's a forty minute protocol. It is a long protocol. If you add up five, five minutes on three minutes off now, during the three minutes off, I could be soft tissue work. I can do other things toe help that person. Or I could just have an athletic tournament training room on a table, and they can learn to inflate and deflate on their own. It doesn't like it's not has to be supervised the whole time, and that's usually what they do in my office is I'LL put him in the I V Lounge and i'Ll just teach them how to inflate deflate and they just keep time. Uh and there, go ahead. I mean, interrupt my bowl. No, no, no, it's okay. And then I just hit other areas. So if I do have extra time, then I might Do you know another body pushing upper body pole? I might do, you know, whatever I can with whatever time I have. If you don't have that much time, then you do the best you can with the cells for protocol. And who study just came out that if you only do two rounds of that, you don't get the protein synthesis measured through M. Dorsey long. So a lot of times, people ask me what can I just do this twice and according to the literature looks like No, it's like you have to take it two five because you've got to get enough swelling to make it to make the brain think that you're gonna explode >> those muscle cells. >> Well, let me take a step back and trap process majority of that. So essentially, what you do with the seller swelling protocol is that you initiate initiating protein synthesis by basically tripping the body that those cells themselves are going to break down. And then when you add the message of the electrical muscular stimulation, you're getting the growth hormone response, the otherwise wouldn't. Is >> that correct? That's correct. So and go ahead. So imagine after a game, I just you know, I'm Skyler Richards. I just got done with my team. Were on the bus or on the airport, our airplane. My guys have just finished a match. You know, you're Fords have run seven miles at high intensity sprint. You think we have any muscle breakdown? Probably have a little bit of damage. They gotta play again in a few days, and I want to do things to help the recovery. Now I put them on with East M. They're not doing any exercise. There's just chilling there, just hanging out. But we're getting protein synthesis. We're getting growth hormone production. I give him some vitamin C supplementation. I give him some protein supplementation, and now not only do we have protein census, but we also have growth hormone in college, in formation in the presence of vitamin C. So that's where we kind of get into the recovery, which chase is doing a >> lot of work with and how much vitamin C are supplemented with, >> you know, really depends. I try to stick to ride around in a new patient. I won't go start off three thousand and I'LL go to five thousand milligrams. It will cause a little dirty pants if I can quote some of my mentors so I try to start them light and I'll move them up I'LL go with eyes ten thousand if I need it but typically stay in the three to five thousand range >> And are you having collagen with that as well? >> I personally don't but I think it would be a good idea if he did >> with some of that. I guess I really like the idea of using the B f R a zit on the opposite lake that's injured to increase cortical drive. So we're listeners who aren't familiar when you're training one limb yet a neurological phenomenon that occurs to increase performance in the other limb. And so what ends referred to if you had one lamb that was immobilizing couldn't function. If you use BF are on the other limb, you're able to stimulate, so it's higher type to voter units able have a cortical drive that near maximal intent, which is going to help, then increase the performance of the other leg that you also say that is promoting this positive adaptation environment is kind of hormonal. Malu I per se How long does that last for the presence of growth hormone? >> It looks like that the stimulation last somewhere between forty eight and seventy two hours. And so I think that that's why when they've done studies looking at doing the afar for strength of hypertrophy, you know, five days a week, compared to two to three days a week for two to three days a week, or just essentially equal to the five days a week. So I think it is long enough that if you do it like twice a week that you're going to get enough cross over >> cash it and you're using it two for the anthologies of effect. So what do you using Be fr yu have that temporary time period of time window where a need that might be bothering your doesn't irritate as much. And are you using that window than to train other exercise and movements while they have, ah, pain for emotion. >> Yeah, absolutely. So it's and I really can't explain it. It's, um we know from the science that it doesn't matter what type of exercise that we do. There is an animal Jesus effect. And that's why I emphasized so much with provider, especially manual therapists attend to think, Hey, you know, my my hands or my needles or my laser or my ultrasound or East them or whatever it is, is the healing driver. It's not the healing driver exercises a healing driver, and I know that's my opinion and people argue with me. But it's true. My hands are not nearly as important as getting people moving because of the energies that perfect and just overall health effects. With that said, the Afar has some sort of Anil Jesus effect that I can't explain now. Of course, we all know it's in the brain. There's something that goes on where you're able to reduce the pain level for up to forty five minutes and then I can train in that window. There is an overall ability to improve people's movement even longer than that, to what I find is that once I get people moving their tenancy just like inertia. Once you get to move in, it keeps moving. Same thing with people that I work with. They tend to get moving more in my clinic. They get confidence, then they end up moving more and more and more. And they get away from, um, being >> scared. Yeah, I know that. That's a great way to put it, because you do have that hesitation to move. And when you providing a stimulus that might ease some of the pain momentarily. I know there is some research out there. Look at Tanaka Thie, the ten apathy being like knee pain, essentially the layman's term kind way to put it. And they're doing it with, like the Metrodome in the background going Ping Ping ping. They're having that external stimulus that they focus on to help disassociate the brain and the knee and the pain. And this is something I can't top what chase and how he says. Yeah, we've been using, like you alluded to Thebe fr, too. Remove the presence of pain so they can do something. These exercises that they typically associate with pain in a pain for your way. >> Yeah, And then now that they're exercising now you get the additional Anil Jesus effect of the exercise itself. Says I'm like a double like a double lang >> Gotcha. Yeah, with blood flow restriction train because it does promote such an environment that really has an intense Jane court stimulus to the body where you get this type to five or stimulated high levels of lactate high levels of metabolite accumulation. I said she had paper about the possible use of bloodflow restriction trading cognitive performance has curious if you had a chance account dive into some of that. I love to hear some of your thoughts being that you have such asshole listed view of everything. >> Yeah, definitely. I think I didn't get a chance to look at it. I appreciate you sending that to me because I have to lecture and may on reaction times, and I was trying to figure out how I'm gonna like include the afar in this lecture at some point, not be totally, you know, inauthentic. But now I can. So I totally appreciate it. I know that there is, and I know that there's an additional benefit. I've seen it. I've worked with stroke patients, other types of people that I have auto, immune, disease, different types of conditions where I've used the Afar and their functional capacity improves over what their physical capacity is doing on. And so I am not surprised at what I'm seeing with that. And I've got to learn more about what other people are thinking. It was interesting what you sent me regarding the insulin growth factor one. We know that that's driven up much higher with the Afar compared to low intensity exercise and the relationship between that and cognitive function. So I've gotta dive deeper into it. I'm not definitely not a neuroscientists, You know, I'm like a pretty much floor if I p e teacher and, you know, just trying to get people moving. And I've gotta understand them more because there is a large association between that exercise component and future >> health, not just of muscles but also a brain. Yeah, >> one of things that I do work with a neurosurgeon and he's awesome. Dr. Chat Press Mac is extremely intelligent, and he saw the blood flow restriction trade as one those means to improve cognitive performance, and I didn't find the paper after he had talked about it. Well, the things that interested me was the fact that is this huge dresser, especially in a very controlled where typically, if you're going to get that level of demand on the body, you knew something very intense. So do something that is almost no stress, Feli controlled and then allowing yourself to maybe do some sort of dual processing tasks with its reaction time and reading for use in a diner vision board. Whether if you have a laser on your head, you have to walk in a straight line while keeping that laser dot on a specific screen. I'm excited to see how be afar material or just something other domains. Whether it is, you know, motor learning or reeducation ofthe movement or vestibular therapy. I think this has a very unique place to really stress the body physiologically without meeting to do something that requires lots of equipment for having someone run up and down with a heavy sled. I'd be curious to hear some of your thoughts. I know you haven't had a huge opportunity dive into, but if I had a hand, you the the key to say Hey What do you see in the future for be fr in regards to not just the cognitive standpoint but ways you can use B a far outside of a physical training area. What kinds? Specific domains. You see it being utilised in >> we'LL definitely recovery. I love the fact of, you know, driving growth hormone and supplement incorrectly and letting people heal faster naturally. Ah, I think the ischemic preconditioning protocol is very underutilized and very not known very well, and he's skimming. Preconditioning is when we use one hundred percent occlusion either of the upper extremity or the lower extremity. We keep it on for five minutes and we do two rounds with a three minute rest in between. And I have used this to decrease pain and an athlete prior to going out and playing like a like a high level sport or doing plyometrics. We're doing other things where they're going to get muscle damage to that eye intensity exercise so you get the Anil Jesus effect around an injured tissue. But they really unique thing about the ischemic preconditioning is that it has been shown to reduce the amount of muscle damage that occurs due to the exercise. That's why they call it Preconditioning so we can utilize a prior to a game. We can use a prior to a plyometrics session. We can use it prior to a high intensity lifting session and reduce the amount of damage that occurs to the tissue. So we don't have such a long recovery time when we could continue to train at high levels. I think that that is probably the most exciting thing that I've seen. Absent of cognitive possibilities, I think it wise it on is I'd like to use with the lights. What do some lights? Teo, do some reaction time and do some, you know, memory training and things. And I love to torture my people and get them nice and tired. I think what's going to come around is all these mechanisms. They are what they are. But the true mechanism that I'm seeing is that fatigue is the primary factor. If I can fatigue you centrally and Aiken fatigue, you peripherally and the muscle that's for the adaptation occurs So although right now you know we always are on these. We have to use the specific sets and rats and weights and all these other things so true for the research, because we need to make it is homogenous as we can, but in clinic, if you're a patient, comes to me with a rotator cuff tear. I don't know what you're on, right, Max is for your external rotation. I've gotta guess. And so if I don't do exactly the right amount of weight, doesn't mean I'm not getting the benefit. Well, I'm telling you, anecdotally, that's not true. I just know that I have to take you to fatigue. And so if I'm off by a couple of wraps a big deal, I'm just not going to take you to failure. So I don't get the injury to the tissue that you normally would occur with lightweight to failure. I'm gonna get that fatigue factor. I'm going to get you to adapt, and I'm gonna get you bigger and stronger today than you were yesterday. That's the >> goal. Yeah, that's ah, that's a great way to put it because you're looking at again, you know, mechanisms in why things are occurring versus, you know, being stuck to literature. I have to use twenty percent. How do we find a way to fatigue this system and be fr being a component of that now, outside of blood flow research in train with your practice, it sounds It is quite holistic. Are there any specific areas that you see the other? That was other therapists other, You know, holistic environments could learn from outside of blood flow restriction training. What areas could they really? You know what advice such a safer that I would you give someone who's tried together holistic program to dive into outside of Sebi Afar? Is there any specific devices specific modalities supposed to specific means for a nutrition for that? >> I mean, if I was to try to put us you know what we're trying to dio. I would say that it's all about capacity versus demand. I want to try to maximize the capacity of the individual or the organism to exceed the demands that you're trying to apply to it. If we can do that, will keep you injury free will keep forming. If I allow those demands to exceed your capacity, you're going to get injured. So what can I do to maximize your capacity through nutrition, through exercise, through rest, through meditation, through prayer, through whatever that is through sleep? I think that that's really looking at the person as a whole. And if I can keep thinking about what are the demands that I'm applying? Teo, whatever tissue that is, and I can keep those demands just slightly below and try to increase the capacity, I'm going to get people better. And really, that's all I think about. Can that disk take how much pressure cannot take and what direction can I take it? Well, I'm gonna work at that direction and so we can do a little bit more and a little bit more and a little bit more, and I try to really make it simple for myself versus Reliant on a modality or anything else in that matter. Really, it's It's really just thinking about how much How much can they How much can they tolerate? And I'm goingto put restrictions on you so that you don't exceed that capacities That way that tissue can heal. And if it can't and you know, maybe that's referral to you know, some of the surgeons are non surgical positions that I work with is they may be fail my treatment. Most people can improve their capacity. We've seen eighty five year olds, Not just me, I'm saying in the literature. Improve their strength through resistance training. Eighty five. The body will always adapt. Ware not weak beings were not fragile, Weaken De stressed and we need to be stressed and we need to be stressed until the day that you put me in the grave. Otherwise we will get Sir Compagnia and we will degrade and our brain will become mush. And I just want to go that way. And I want help as many people that have the same philosophy, whether I'm doing it, one on one with somebody from teaching others. I want them now The same philosophy, Tio >> well, that makes total sense. I love the idea of we need to continually stress ourselves because do you feel like as we age, we have a Smith or belief that we can't do more, but we can't do more because we stopped doing more? Not because we can't. I work with an individual who are hey, hip replacement. Ninety six years old. He came back and four months later was working out again. And that alone was enough evidence for me to realize that it's not necessarily about, Oh, as I get older, I have to be this and we kind of have that thought process. As we age, we do less so we start to do left but find ways to stress the system in a way that can handle it right to the idea. What is the capacity, like you said? And what is their ability to adapt? Are there any specific ways that you assess an individual's capacity to handle load? Is that a lot of subject of understanding who they are? Further any other metrics you using whether we sleep tracking H R V for anything in that domain? >> I have not really done a lot of a lot of that. It's more about, you know what they tell me they want to do. You know you want to come in and you want a lift. Your grandkid. Well, that's That's our That's our marker. You want to come in and you want to do the cross that open. Okay, well, that's your marker. You want to come in, you want to run a marathon. That's your marker. You know, we could always find markers either of activities of daily living or they could be something out there. That's that's that. That's a goal. You know, Never don't half marathon, and I want to do that. So those were really the markers that I use haven't gotten into a lot of the other things. My environment, you >> know? I mean, I would love to have ah, >> whole performance center and a research lab and all that stuff and then, you know, maybe someday that with what I have and what I work with, it's it's more about just what the person wants to do and what is something fun for them to do to keep them active and healthy and from, and that really becomes the marker. And if it's not enough, you know, somebody had a e r physician committee as well. You know, I walk, you know, twenty or thirty minutes and then I walked, you know, at work all day. And I'm like Did It's not enough. And I sent him some articles that looking at physiological adaptation to walking and he's like, Yeah, you're right, it's not enough that I'm like, you know, we're a minimalist. Were like Okay, well, this is the vitamin C you need in order to be healthy, not the recommendations are so you don't get scurvy. A lot is a big difference between, you know, fending off disease versus optimal health. I'm out for optimal health, So let's stress the system to the point where we're not injuring ourselves. But we are pushing ourselves because I think there's such a huge physiological and but also psychological benefit to that. >> Yeah, this that's a great way to put it riff. Ending off disease, right? We're not. Our health care system is not very proactive. You have to have something go wrong for your insurance to take care of it. It's very backwards. That's unfortunate. Then we would like to be like. It's a place where let's not look at micro nutrients and you what were putting in her body as a means to what he says you avoided and scurry. Well, let's look at it from way to actually function and function relative to our own capacity in our own goals. Um, with that, are you doing blood work? I'm assuming of some sort. Maybe. >> Yeah, we do. Labs. Teo, look, att. A variety of different things. We don't currently do Hormonal therapy. We've got some partners in town that do that. We decided we wanted to stay in our lane and, you know, really kind of stick to what we do. And so we refer out any hormonal deficiencies. Whether you need some testosterone growth hormone is from other things. Estrogen, progesterone, whatever s. So we're not doing that currently, and we don't see ourselves doing that because we have some great partners that you a much better job than we would ever do. So I'm also a big believer in stay in your lane, refer out, make friends do whatever is best for the patient of the client. Um, because there's that pays way more dividends them than trying to dio everything you know all announce. Unless you have it already in the house that has a specialty. Yeah. No, that >> makes sense to find a way to facilitate and where you can excel. Um >> and I >> know you got a lot of the time crunch here. We have the wrap it up here for people listening. Where can we find more out about yourself? Where can we listen to you? What social media's are you on and one of those handles >> So instagram I'm under just my name Ed. Look, terra e d l e c a r a Facebook. Same thing. Just Ed. Look era Twitter and la Cara. Everything's just under Everclear. Really? Every Tuesday I do would be a far I call it BF our Tuesday I do kind of a lunch and learn fifteen twenty minutes on either a research article or protocol. If I got a question that was asked of me, I'll answer it on DH. That's an ongoing webinar. Every Tuesday I teach live be If our course is pretty much all over the world, you can go to my website at like keira dot com or d m e on any of the social media handles, and I'LL be happy to respond. Or you could just call my client body Launch Park City's dot com and give me a call >> and you're doing educational stuff that's on the B Afar Tuesday and your webinars well are those sign up websites for those, And if so, is it under your website and look era dot com? >> Uh, that's a great point. I really should have it home there. It's if you go on my social media you you'LL see it was all announced that I'm doing No, you know, whatever topic is I try to be on organized on it. I will put a link on my website. My website's getting redone right now, and so I put a link on there for be If our Tuesday under I have >> a whole >> be fr. It's called B F, our master class. It's my online BF our course on underneath there I'LL put a link. Tio might be a far Tuesdays >> gadget. Is there anything you wanna selfishly promote? Cause guys, that is an amazing resource. Everything he's talking about it it's pretty much goal anyway, You can hear more about where you work out any projects, anything that you'd be wanting others to get into or listen to that you're working on that you see, working on the future or anything you just want to share. >> I'm always looking at, you know, teaching you no more courses like love teaching. I love, you know, doing live courses. Esso I currently teach to be if our course I teach the instrument assist. Of course. Programming. I teach a, uh, a cupping movement assessment and Fossen course. So any of those things you can see on my website where I'm gonna be next? We're doing some cool research on recovery with a pretty well known pretty, well known uh, brand which I hope we'll be able to announce at some point. It looks like the afar Mike increased oxygenation in muscle tissue even with the cuffs on. So it looks like it looks like from preliminary studies that the body adapts to the hypoxic environment and my increased oxygenation while the cuffs are on. I'll know more about that soon, but that's pretty exciting. I'Ll release that when I when I can you know? Other than that if I can help anybody else or help a friend that's in Dallas that wants to see me while I'm here. I practiced from seven. AM almost till seven. P. M. Every night on. I'm also happy to consult either Via Skype. Er, >> um, by phone. >> Gosh. And you smart tools use a dotcom. Correct for the CFR cuffs. >> Yeah, you can either. Go toe. Yeah, you can go to my side of you connect with me. If you want to get it, I can get you. Uh, we could probably do a promotional discount. And if you want to get some cups but smart tools plus dot com is is the mother ship where we're at a Cleveland our We're promoting both our live courses and are and our material in our cups. >> I can vouch them firsthand. They're awesome. You guys do Amazing work and information you guys put out is really killer. I mean, the amount of stuff I've been able to learn from you guys and what you've been doing has helped me a ton. It's really, really awesome to see you guys promoting the education that way. And thank you for coming on. I really appreciate it. It was a blast talking Teo again. Guys, go follow him on Instagram. He's got some amazing stuff anyway. You can read about him, learn about him and what he's doing. Please do so and thank you. >> Thank you so much. I really appreciate it a lot of spreading the word and talking to like minded individuals and making friends. You know that I have kind of this ongoing theme of, you know, it's all about, You know, there's two things that we can control in our life. It's really what we put in our mouths and how much we move and people like you that air getting the word out. This information is really important that we've got to take control of our health. We're the only ones responsible. So let's do it. And then if there's other people that can help you reach out to them and and get the help you need. >> Well, that's great. All right, guys. Thank you for listening. Really Appreciate it. And thank you once again

>> Produced from the Cube studios. This's strong by science, in depth conversations about science based training, sports performance and all things health and wellness. Here's your hose, Max Marzo. I'm with >> the one and only Cory Slush Inger Cory is the director of men's sorry, director of performance from men's basketball at Stanford University. Good friend of mine, extremely passionate human. And for those you don't know former college basketball Hooper Corey really happened. Happy on a day to thank you for being here. >> No, man, it's an absolute pleasure. Me, Max. It's It's kind of crazy how our relationship has evolved throughout the years. Ah, start with Diem. You know, that's how it usually goes, the way your T shirt and he's got hair. So I wish I was that God, like I got it down here, but I got it out talk. So don't worry, Max. I'm going to make you a T shirt and I'm sending Teo. You said >> make a T shirt. I >> will wear >> until you plant cast with you again. >> Be careful with the pick. Might be >> way careful with that. Wait. Speaking of that, Corey, I mean, before we went on air here, you have a little story about your beard. And not to say you're only known for the beard, but the beer definitely is a staple in the slashing. Your appearance give me back for that. I want to hear it, and they will dive into some of the science. >> Yeah, man. So as far as the beard, I mean, it started at you. Maybe we're on a Spanish tour went overseas, and I did. One of those crazy handlebar mustache is right. I mean, it was gnarly, but being overseas just didn't shave, right? I mean, we're there for almost a week and a half, and I just started growing out the stubble. And then people are like, keep it going. And so I kept going and we were winning a lot of games. And then we end up winning a championship. And so it became like the tournament beard or became like the season beard. And so I just kept rolling it from there, and yeah, that's that's kind of where the beard is stated for now. And then when I realized, like if I could, it almost looks like a cancer patient. So I needed a key because he's blond eyebrows, man from five feet away. It looks like I'm ball period like I can't grow here. So, yeah, that's where the beard states is at this point. >> Well, Iet's fifty. I'm getting mine going. I'm not going to your caliber. I keep it trimmed, but it makes me feel like I'm a scientist or something. If I have a beard, makes you more intelligent, but getting off the topic here. When it comes to developing anybody, people say, you know, athletes, athletes, athletes athletes are what zero point zero zero one percent of population when it comes to developing anybody at all. We got talking about the bass aspects of human movement human development. You have an interesting take on this, and I don't want to spoil it for the listeners. I'd rather have you say it first, cause I'll just bastardized and screw it up. You're going to take on developing anybody regardless if they're an athlete or just general population, >> right? I mean, if you look through human evolution one or two things that we used to do, I used to farm. We used to kill things with our hands. We used to climb, you know, we used to throw things, you know? I mean, look at the the early Olympics, right? I mean, that's basically what the events wass. He wrestled someone. You ran faster than someone. You ran further than someone, and you threw some things. I and basically that's what human capacity is. So my goal before we actually trained them to be better athletes, is to make them better humans first, because if I can express their ability to be a better human, then they will be able to express their ability to be a better athlete. >> Joshua and with those movements, selections. If you have unique choice food people who don't follow up Instagram better weigh on your instagram handle at the end. But the selections of exercises you pick, it's not traditional a sense. Let's load a bar up. Let's do a hand claim you really take ownership of different shaped objects for that way, whether it be a yoke, whether it be a kettle bell, how do you come up with the most movements? Elections? What goes into that decision making? And for any individual out there, whether they are fast ball player who's seven one or a guy who's five eight, how do you decide which of those implements are best fitted for you? >> Well, everything that shaped the way I believe is one hundred ten percent based off my environment. And look, I played college basketball. Don't look at my stats. I was not that good, but I trained in or I've played with, and now for ten years I've trained that basketball athletic population, so you can imagine with me. Okay, I'm five foot ten. Very average, at best, especially with my links, man. Now imagine six foot six, but a seven foot two weeks man and all those things that I was good at, clean snatched jerk. You know, I was a purist in the beginning. I mean, of course I was right. I was just learning what strength iss How to be strong. Now, I'm trying to imagine further. Like, how do I have impact? How do I have quote unquote transfer? What? I'm trying to load these freaks. I mean, these guys are not normal human beings, right? They got seven foot two wings fans and short torso, so their levers are crazy. So now I'm asking them to do the same things that got me strong. Being at five. Ten, it just doesn't make much sense to me now, Not saying they don't have the capacity to do it mean help. Be honest with you. Some of my best weightlifters actually been seven foot tall, But that being said, if there's a way I can load them, that makes a lot more sense. That's easy to teach. I could do it often, and it's right in their comfort zone now, not comfort as in like we're not training hard, but like in their center of mass, where they can actually manipulate loads heavy loads at that with decent speeds. Then, yeah, I'm going to do that. So, for instance, we look at a bar bell, clean snatches all good. Why can't we do the same intent with a trap door? I mean, we could still pull. We could still triple extend and then we can still catch in that power position. The only thing that changes is the complexity of the movement. Now I'm not manipulating myself around a straight bar bell. It's in my centre of mass. And now I, Khun Express quote unquote force. Ah, lot more efficient, Effective. So now I can load it more loaded faster and do less teaching. Yeah, I do that. That makes a lot of things So that's really what it came from. And then to be honest with you, But how do you experience that light? How do you know a seven foot feels like? How do you know? And so you know, I've dabbled town some ways too. Open up my consciousness, if you will, to allow me to feel that ord, allow the imagination, my creativity to tryto understand what that could feel like. And then, of course, obviously feedback from my athletes. But I mean, why you always see, like the old school dues were just like, Oh, this is weak. This is squad. We we box what we what do we do? Whatever to get strong. But it's like, you know, it makes sense. If you're five foot six, it doesn't make much sense if your seven foot tall so you've got a truly find ways to experience it yourself. And now by the means that you do that probably not going to talk about on this podcast. But the way I did it work. >> Yeah, well, we'll refrain from diving that specific. I'd appreciate it on because to each his own one of the things you mentioned like talking about Hooper's I played basketball. I played your Batch three point shooter. Anyone's listening, too, By the way, when my feet are set, I'm not. I'm not an athlete, but I could shoot the shit out of basketball. I'LL be very blunt with you. I've >> been on the receiving end of that on one of our own game. You don't have to talk when you busted my ask way >> down to like. A lot of basketball players are bad movers, and what I mean by that it's their very good when you put a ball in their hands. That is something you talked about, too. But when you get them in a dance room right there, a lot different than football players and I mean by that is you don't see a bad end zone celebration, right? Want touchdown dances look really good, Odell Beckham being very soon and a lot of it's because those patterns are done without a ball in their hand. This is my opinion and they're very primal and natural with a minute and basketball everything's doing the ball in their hand and then when they start to move, especially because they're developing this, you starts. We're like a third rate. Now they have to only play basketball. And typically you don't play football and basketball, especially football. The high level, because you know you prepping for the basketball season itself. >> You get that deal in Scotland. Shit, bro, >> You have to play basketball for every waking hour the next fifteen years to get there. I'm kidding, but I'm thinking about my head is we're not exposed to those different movement. Parents were stuck in this ninety foot unless you're how light is forty six feet, something like that with court that really constrains how we move. And then you put someone in a waiting room where all the son of dealing with external loads and very unique movement patterns you get guys who just looked walking and I think you talked about this on different podcast, but I want to get into a little bit. Here was, I think so. That stems from our coaching of a young athletes and our physical education that we no longer does. Have we used to have back in the day and how that's really affecting athletes as they get older. >> I couldn't agree more. I mean, I get these quote unquote specialized athletes. And to be honest with you, I don't have athletes like I have guys who have a basketball in their hand. They got really long levers and they have some skill, right? They have some skill to be able to go from point A to point B and put on orange round ball into a cellar. That's that's so happen to be ten foot off the ground. That's what I have. I don't have a true athlete who can pick things up off the floor who could sit down on the floor and stand up, who can throw things who can sprint, who could jump onto things. I mean, some of the best vertical jumps that you see in basketball are not even close to what you would see in football and track and field. When you think this is a sport with the high flyers counter movement, jump hands on hips averages that I've seen on teams eighteen inches and everybody is like Oh, that's terrible But that's a true counter movement jump with long levers. So now if we add some momentum to that and add a seven foot two wingspan and then all of a sudden their elbows above the ramp. Right? So that's the difference we get. We see this a NRI or this false thought, or this false vision of what athleticism is because they're so long. But in reality. And then you put a bunch of cornerbacks out there that would be really special to see, because these are guys that are like five foot ten and the most explosive fast dude you've ever seen. There's don't have the skill to play basketball. So you know, with the way we are, physical education is set up now, obviously has been chopped in half, half, half so no more education. Physical education is what we get to. They only play one sport. They sit in chairs that they're not really made to be. They live in this wart western society where every chair they sit in Is that it? His ninety, which for them is more like this, right? And then they get up and down on these beds that their feet are hanging off of. So I don't know what sleep looks like for that. And if you saw my guys get on an airplane, a commercial airplane, you would be cringing the entire time because they're literally bundled up like this. And so not on ly. Are we trying to correct childhood development? I'm trying to correct what they deal with on a daily basis. Just walking the class. We watching my guys duck through door frames constantly. It is like some some of them are guards and they're ducking through frames. And you're just like I don't know how you've made it this far without knocking yourself out. So there's so many that it's really all about the environment and her. When I've trained my athletes, it's all about giving them the environment they have never had. So that's why we utilize the resting room. The gymnastics room. It's soft had so they know, so they don't necessarily fear the ground. They don't fear their interactions gravity. So now I'm giving them the ability to learn how to change levels. You know, little guys. So I don't see six foot ten guys wrestling, right? So I have an opportunity. Now they learn how to interact and change levels, and then even more so you put somebody with them. So now we're like pushing and pulling, just like you see in football. So now they know where they put their feet. So now we're not stepping on feet constantly looking. I mean, God, Hey, these guys are like because sixteen seventeen shoes like, of course, I'm going to step on each other's speed. But if they have that awareness in that sense of where other people are, then maybe they don't make that misstep. Or maybe they get their self out of harm's way and then even more so just learning how to fall. They learn how to fall properly from standing toe floor transitions. Then, when they jumped through the air at forty two inch words, whatever you see, that's make believe for you. Switch vertical right word, but and then they get hit in the air, and now they've got to figure out the most effective way. Not the break there. Nash. Well, most of the guys are going to do everything they can to stay on their feet. Well, that's where you want to get blown out, right? So now if I can give them a tumbling strategy, so now that they can interact with the floor a lot more smoother, athletic, well, then maybe they have a chance to not get hurt and be be back in the action, right? So it's performance enhancing as well as injury mitigation. >> I >> know that. I mean, I don't know where to begin. I have about nine comments off that. First. I love the idea of talking about how these guys are living in a world built for some one, five, ten. I'm six two and Kelsey, my girlfriend. But, hey, can you reach above and grab the top? Can apostle whatever I'm like? Yeah, Okay. But you look at a guy until you actually play hoops. I think, and really appreciate how big these dudes are. You play. It's a guy who's seven one. You look at him and go, Oh, my gosh, like that's at a different human. And then you know his shoe size next to you and you shake his hand and you get to the other side of his hand. You start to understand, like, who we dealing with here, right? You look at these, you know the body needs to heal when it goes into a stress or whatever, and we're putting these guys in positions that the body would not otherwise deem for recovery right now, like this call. Time out. Is that the funniest thing? MBA timeouts. Aside from LeBron James, that's got the nine foot chair right? These guys come out and these will stools that are too small for meaning, and >> so they're not really >> rusting. And you got a dude who's trying to recover his heart rate, but really the whole time, he's in a hip flexion. He's never been in the past, you know, thirty years, right? And if you're thinking about really taking care of an athlete, we spend so much time in the weight room and all this great stuff we can do. So Muchmore. If we had a liberty, too, I use we usually more like you, um, to you, then develop an environment that conducive to them. I know University. Kentucky did that. If you look at their dorm rooms, they had ESPN going on two years ago when they built at the new facility. For the basketball players, the sinks were higher, the magical tired, they were longer. And if you ever wash a guy who's seven foot dragging on the water fountain, I mean the amount of spinal flexion he has to go under. It's ridiculous. The guy's curling up in a C. And I mean, that's crazy to think about because the whole time on the way we were talking about how do we get these guys in a position that they can function successfully? And right now it's like optimally because obviously would have been something we did fifteen years ago to get in a position, right? But how do we get them to be successful? So I pose the question to your court. I'm gonna give you the keys to the castle. The kingdom. Okay, Philip, um, maybe not the whole environment. But there's three things you like to change the outside of the weight room that you had the crystal ball and you could go either back in time more just socially. Okay. I want to change his guys. You know, the size of his car. You know that the chair he sits and we're three things that you pick and dio >> number one. I would get them involved and dance or martial arts as their first sport. That would be probably number one so or gymnastics something. I don't care how tall you are like Who cares if you're not trying Win a gold medal at three, Right? Is just learning how to do those things right? Understanding your body number two. I would change how physical education is and in western society, um, and then number three. Let's give you something actual physical number three. If I could make what? I >> got some for you. Well, you're thinking, OK, I got you want to think your third for me? Basketball players eat horribly. You're so single, teacher. Yeah, basketball players, at least by team. And I will make this universal blanket statement. They just don't like to eat for some reason. Right? Who for? Three hours and drinking game and call it good. And I don't get it like I have a fat ass. My play. I gained weight in season. Really? Team he'll know what a food I take over which you're pulling their postgame meals. And that's when they remove the snack girl. Remember the snack role when, uh, >> you know, you have todo I had Taco Bell, bro. Like we won. We got talking about, you know? So I asked the level Appalachia, which we suck. >> I think I'm going to go a little. Can't you apologize? We're going to go play and that's a D three hoops. That's finest. We're rolling to a game. It's up north took a four hour drive and we stopped at the rude crib an hour and a half before taking a corner booth buffet of ribs. They got a bunch of island boys here. The rib crib you bring up platters were basically, you know, and capacity. And when they get like five points because our center had to pull out the throat at halftime. >> Yeah, it is. Did you ever have to drive the team ban? Because I have ways in the backseat in the bag who thought that was, like level once again, level athlete, that unreal. But I would say that the third thing Don't be wrong. Yes, food. But if there's a way, I mean, if there's a truly economical way across the board to just look, it got health, we could do that, don't care. But I can change your environment that could change your internal environment and will, And the number one is if I can just poof your gut and I can look at everything, then that will be the number one, because just a little moving world. But I don't know how you're absorbing it. I don't know what's going on. And then you wantto talk about these kids that you know, a phD or these kids that are super restless. Well, I think it starts with the gut, because if you're got health sucks, so does this. So that would be the third thing. >> No, that's crazy That way. May I have a little bit of experience is our company. I don't deal with the actual read now that the things I've learned and seeing the idea of taking that integrated approach. So hey, let's actually look at your stomach. Yes, you have to collect your poop three times a day, and I'm sorry. If you're going to do that, you can start to look at what you produced and way of excreting and whether or not you're absorbing what you need to absorb. And we start looking at injuries and no tendon, health and muscle tissue, everything as a holistic approach. What? We gotta look at the internal environment if any of our environments messed up inside and we're trying to impose a stressor on the body. But we have no idea what the internal systems like, and you have certain deficiencies or certain aspects that your lack and these were certain areas where it again people go, Oh, that's not scientific. There's no study. Well, unfortunately, if you understand complex systems and their dynamic interactions and not to get too detail, I'Ll explain it as simple as I can. But what happens is we have an outcome like a strange angle, and we say, Oh, and go weak angle get hurt, right? Well, kind of grooming. Or maybe it's ankle week. That's a risk factor. Athlete didn't sleep enough the past three nights. Risk factor Athlete had some sort of physical contact during the game. That critter there system risk factor athlete. Nutritionally, it wasn't recovering from previous workouts and games. Risk factors so happens of all these risk factors, and that's just a very there's no all the risk factors. A lot involved, all but these risk factors come about and then we have the probabilistic nature of something toe happen. So oh, how likely is it that something bad will go wrong and we see the last straw on the camel's back sprain an ankle and we go a week. But maybe it's didn't sleep enough Ankle week. All this other stuff and that ankle sprain. For people interested in complex systems, it's called an emergent pattern. So there's a common pattern that occurs when you have things go wrong. So if the money C l it's like, Oh, gluten medias is weak knee Val Agus. All right, you're a muscular control all these things that go into and nothing can pinpoint it. So if we're including these bomber, you know about mechanical factors and Eve Alvis, why aren't we including some internal factors like gut health Or, you know, the blood wood for the micro nutrient efficient season? Yes, I know I'm not versed enough to speak on micronutrient deficiencies and our interactions off, you know, health and whatnot. But something as simple as college in environments haven't adequate vitamin C for, you know, ten and healing instead of, you know, repair is obviously a factor. And so when we start looking the bottom, we gotta look at the big picture. It's not just how your knee bends. It's not how you shoot a jump shot. It's not how you land every time. >> Where are you? Our body is so much more resilient and durable than you. Give it credit for me. We've survived as a species. We're a very long time. You're very harsh conditions and you're going to tell me it's that one jump that got you one job. One job is the one that Oh, that needs a little dalliance. That's the one that got you. I mean, if you super slow mo A lot of these great expressions of physical capacity in sport it was you would be like, Oh, my God, they're neither this there that But in reality, like that's I'm close to the reason why they like break or don't Break. And Jordan shallow, brilliant dude, He gave me this metaphor. He was saying to Philip, a pond, Well, it's like this fungus that will Philip a pond and it doubles its size every day. So if it starts off it like, you know, point two, then the next day be point for and he asked me, he's like, Okay, if it's going to Philip in thirty days, Philip, the whole pond, What's the day? It's half full. Then I thought for a second it took me a lot longer than I should have thought about it. But he's like, but he an injection goes day twenty nine. I >> don't want an answer, by the way. >> Yeah, was like Day twenty nine I. That's why I look at the human body like that is literally the last thing and then pull. And so it's all these. We could have had all these interventions from day to today twenty eight or day twenty nine. Even the notes that one just last. Ah, strong. The camel's back to just there goes, you know, And that's what's great about being in the collegiate setting. And being a Stanford is we have a lot of safety nets for our safety, and that's if you will. So we try to have as many quote unquote KP eyes and objective measurements to give us an idea of what could possibly happen. But in reality, it's still the dynamic environment, so I don't understand. Like I can't account for school. I can't account for their sleep. I mean, we could through, like, grouper or or whatever, but it's not realistic and thine and are setting and in their gut hell's like way picking up poop. Three times a day. They were not drawn blood once. We're not doing these things. So unless we're doing that, then you're just trying to create most resilient, durable human beings so they can withstand the stressors some more than others. But hopefully have a successful season. >> No, that's like I hate to break it to people. We don't know what we're doing. We're doing our best. I think chase Wells with him. A Stanford. Get a great line, he said. We can't guarantee success. We can almost guarantee you're not guaranteed to fail. And what I mean by that is that you can't always KP eyes and really, we're looking at. If you jump nine inches, we're probably not going to be very good basketball unless you're seven. No, right. And so we're looking at the human system as a means of understanding what is going on really lagged behind in regards to your performance assessment and what might be hindering you in regards to launch into no tracking? Can I get a little bit of data? A lot? The way explain it is kind of like I don't ask my girlfriend Kelsey, how she's doing. Once a week, you know. I asked her every day and why I asked that every day is to realize, you know, all my clothes that I left out pissing her off. You know, I did. I forget that we're supposed to go on a date last night. You know, I might not have forgot a wallet last night. We went to dinner from now on, Accent, all supposed to buy. But that's a true story. WeII >> brought up. I mean, that's the most important thing is you gotta have feedback daily, right? And wait here. It's really simple. We take a controlled environment, do some things in it before they go into a dynamic environment, which is basketball games of basketball practice. So what we do is we call that microdot. It's our way of training. Every day, in some form or fashion, these individuals come into their work, their human capacity, a Siri's, if you will. Then after that, they go into their B series, which is complex. This is really what I know what's going on. I don't get me wrong when they walk in to get their weight, are joking or making eye contact and get that handshake. How firm is that handshake thes air, All the quantitative things that I'm trying to pick up as they're coming through the door. Then you watch them say We're hitting clean, complex and they're going through the motions and their consulate changing grip or or the pool isn't looking too good, and any sharp today will boom. That's my control Now. It's not the most objective feedback, but at least it's a constant. And so that's my way of having once against safety nets from a safety nets and then weekly or depending on how many games we have that we do, our force plate jumps. So once again, another safety net, and then we have our connects on day. So our GPS data that they do on the practice gym once again any one of those in isolation doesn't tell me much. But if I have a bunch of them, then I can at least paint a better picture from quantitative qualitative, and then I can go and knit. Pick what I think they're intervention may need to be, and so it's not going to be perfect, not even close, but as long as you have a constant and yours is beautiful. Like you said, Just something simple. You get daily. Hey, how are you doing? And you know how they express that. I'm doing good. I'm doing good. I'm cool. I'm great. Like, you know, what there was in flux is are like, you know what? They're how they're truly feeling. Just based off that one question alone. But once again, if you can set up your system or your program or whatever toe have safety nets for your safety nets, then I think you can You can catch a >> lot of those along the way. >> Yeah. No, that makes sense. It's how you provide context to a situation. And the more information that we can apply that we didn't classifier more to a system like jumping is, you know, your lower body strength and your verbal expressions, your most emotional state on DH, maybe even sweep or other things that go into that, the more we could understand what's actually happening to the person. So I was kind of really bad for a second. You said some of micro dose in and term overdose. You refer into training a little bit often. Yep. And Corey is well known for this and for those at home listening, I'm going to my best to explain it. Short weeks. I got a question off of it. If you know, explains it will stay here for another hour and a half because great to listen to. But I want Teo a little bit of a different direction off of athletics about it. Firstly, micro doses the idea that we're applying a moderate level toe, low level stressor consistently, and that adaptation occurs from the aggravation off those dresses over a period of time. So we're never going to Hi, we're never going to low. And the idea is that training in the weight room is only one small piece of your life. They even programmed High Day, and you don't sleep that night or you have emotional stressor for your case, your practice. Then all of a sudden, that high, big, magnified and starts spilling over the bar and becomes too much the idea of micro dozing, especially a non controlled external environment where it's called life, and we're trying to apply enough that you can handle. If someone's feeling good, then they can push a little bit that they themselves. Now My question for you, Cory, is I love an athletic sense. I also see it being very applicable to anyone out there general population and especially in terms of I got two things. Us too. In terms of one, someone learned a movement. You get a chance to do it often and daily and someone who wants to learn how to be in the weight room. And secondly, because there are, let's say we do it eight out of ten days. If you only miss one day, you're only missing ten percent of your entire workout, right? So instead of doing looking at this whole one workout one day, you look at like a ten day period. If you got eight days of pick from and you just can't do one, you only missed ten percent versus if you only had five days of pick one and you miss one, you missed twenty percent, right? And so now we have the ability to be more flexible in our environment. So how does that fit in like a general population? If it was my dad or my girlfriend trying to learn howto use some of this micro dose in the weight room. How do you plan? >> So one hundred percent with micro dozing. The reason why it came about was it was a solution to a problem. My problem is I don't have enough exposure to my guys. So how do I create more training frequency? And now we got rid of warm up something that was just kind of getting them ready for practice. That kind of don't care about it. The coach hated seen me do it. I personally hated doing it. So now it was a solution. What it turned into was motor learning. Now you want to learn how to train, will do it all the time. So that's where complex comes in. It's the value of orcs work, right? So basically, you take a bar bill and you do every movement that you would do in a weight room, in some sense, in one set, so you'd hinge You do a hip flexion. You do a press, do a pool. If I break down each one of those into isolation, it would look like already else Squad, Polish, military, press or row, those air all movements that you would do and if you separated each exercise in an isolation you would go more resistance on, just like you would see in general fitness, right? Like we're going to do three sets of ten on bench press or three sets a tent on back squad. Well, that's great. How about we just put it all in one and now we have more exposure. So now I'm learning how to do the movements, and then you can't tell me that doing one thing once a week is actually going to make you learn the movement. So now you learn those little small video sequences that you see with thirty year experience power lifters who truly understand, like, move from body, this foot stance, or this is how I start to hinge here within my squat X degree. And that's how they perfected is because they have so much exposure to it. So we're doing the same thing. We're just trying to create exposure at lower thresholds and and in doing it often now as faras general population, what's the number one concern? But I don't have enough time. Oh, really? You don't have a thirty minute today, twenty to thirty minutes a day to not kind ofwork. Now. Every day I call B s. I say You just don't want to train. So that's where my producing to me is beautiful in the general population is because it's living the way you start your day. It's lunch, or it's when you get off work. Perfect. You can pick any of those three slots twenty, thirty minutes. You can eat and shower and get backto work or before work. So you can't tell me that everybody doesn't have that situation. So now, creating training frequency, you're getting enough volume throughout the week. Now we have on and then most importantly, like you brought up if I just had to miss that one day, it's ten percent of my training like it's not well, only train twice a week, So fifty percent of my training is gone. So that's where I think it's beautiful. And that's where he could work from general population to the most elite athletes in the world and the reason why I say the most elite athletes in the world because I just so happen to train to of So I do it with all these populations