Special Edition: Coaches Q&A | ETP#39

[aaron_straker]: 0:29

Happy Tuesday. Everyone, welcome back to another episode of Train Prosper today, Brian myself have a little bit different of an episode that we normally have. We have a specific special edition coaches. qna, where we took questions from other nutrition coaches trainingach. Even, I think we have one question from an Imp person trainer and we' going to answer those. So it's going to be a cool little different episode where we get to share a little bit our expertise from time in this nutrition training, strength training gameubled over my words, a little bit there, and take a different different direction than we normally do. But before we get into these questions, Brian, what's the latest?

[bryan_boorstein]: 1:08

Yeah, I'm on day six recovering from my vsectomy surgery, and uh, I reached out to inteigram yesterday the day before and and asked everyone about their experiences with this procedurecause. Um, I guess uh, if you listen to last week's episode, I was all gungho and confident that I'd be able to start my strength cycle this Monday. Um, Unfortunately, this Monday was day five of Um, post surgery and I just didn't feel up for it. Um. I was curious, kind of at first, whether this was just the way it is, or maybe whether I did something to to limit my recovery or or decrease the rate at which I recover. And then I noted that Uh, on Saturday I walked to and from a football game that I went to and ended upcruing like twenty thousand steps that day. Um, and so a lot of people were just like. Yeah, That probably wasn't smart. And and the the funny thing about it, too, is that when I heard stories from people on their experiences, there was so many variations of you know people, Some guys were like two to three days, and they're like Yeah, back in the gym, everything's good. Other guys were like, you know, Still having issues after a month, two months, three months, Um, things like that. So I was very varied, Oh, a little scary as well. And um, going into my twenty thousand step walk, I actually felt really good. So that was day three. and and a uh, the large part of me is like man, if I hadn't done that walk. I wonder if like, I would have healed and been okay by by day five and would have been able to start my strength cycle. But Um, you can't change the past, So I did that twenty thousand step day and I'm still. I feel like I regressed quite a bit. Um, I would say that the last two days feel more like the first two days, and uh, finally getting a little improvement again today. So I'm just gonna try and you know, lay low. stay off my feet. and Um, I ended up training yesterday, but it was like some super light circuit work you know, with like ten r I r on everything and uh, it felt really good just to move, but I definitely feel like Uh. The prudent move is to at least wait the rest of this week to start the streng cycle the following Monday, and I guess I'll just have to assessin and make sure that I'm feeling up for it at that point.

[aaron_straker]: 3:26

Yeah, have you noticed anything changing Er relative to like sleep or anything like that?

[bryan_boorstein]: 3:33

Yeah, I've actually been waking up a little bit more, uh, like, probably two or three times a night instead of one or two, which is pretty normal for me. Uh, but I don't know that I would say that it's the result of like feeling pain or some sort of distraction down there. I

[aaron_straker]: 3:49

Mhm,

[bryan_boorstein]: 3:49

actually think that my sleep got worse because I've just been eating worse like I've been eating a lot of food. You know, later at night I've kind of reverted back to a lot of like the off season habits that I have where you know I'm I'm not eating as much in the mornings. I'm saving calories for the evening. I'm having like two thousand calorie dinners and I think that that's what's affecting my sleep more than the uh, more than the the other things. so uh, it's funny 'cause like you know, you always talk about sleep and how when you die, it sleep gets worse. but my sleep was just as good or maybe even better during my diet and I really think that it had a lot to do with the way that I restrict did intake after six thirty or seven p. M. So I always had two or three hours before bed where I wasn't eating. I wasn't drinking water stuff like that, but when you're eating a bunch of calories at night, you're also drinking a bunch of liquids along with the with that and like, I just think that whole process, Um, just made me a little unsettled throughout the night.

[aaron_straker]: 4:42

Yeah, from what Ive found with clients is, it's kind of hard to say. I definitely have clients who one hundred percent like canen eat late at night if one hundred percent affects their sleep. They don't feel a good type of deal. And then there's other people and I find myself in this lader category. It is regular that I am having my final meal after nine thirty p. M. Like, for instance, last night, I now am relegated to training from about eight to ten p. M on Mondays, just because of how working calls line up, so I didn't get home from the gym until after ten P. Last night had my post workout meal in like ten, twenty twenty She know, and then I went to bed like thirty minutes later. That being said, that meal is maybe mid five hundreds

[bryan_boorstein]: 5:23

Mhm.

[aaron_straker]: 5:24

calories. Um, so it isn't a large two thousand calorie meal like you had said, But I would agree in that I find both sides of the fence with my client. Some people are hard know on other people. Find it doesn't really change much

[bryan_boorstein]: 5:37

Yeah, uh, yeah, I mean, I' by my goal right now, like so, As of um yesterday, that is, uh, ten days or eleven days since I stopped my diet, and uh yesterday was the first day that I would say that I ate like a normal human like I literally. You know, I had twenty six hundred calories and two hundred grams of protein and three hundred carves, and it felt like kind of like a dieting day with like a little bit more freedom and I was talking to him about it afterwards and I was like. You know, this is how I really should be eating. Like I should almost think of my off season as still dieting, but with some additional freedoms instead of like, I tend to flip a switch or I'm like, Oh shit, I'm not dieting anymore now Like I can eat this and I can eat that and I can bake and I can bump on like all these different things, and like last weekend at the football game I five beers. I haven't had five beers in like a three hour period. It. it must have been like a year. I can't. I can't even remember the last time I had five beers. and so I'm like, you know, half drugru. I felt like I was in college again because I'm like walking through campus like stumbling through. like walking home my balls. Her and I'm like it. It's just a mess. you know. Um, so, uh, so yeah, though, those types of things like five beers, Man, that's a lot of beers. And um, it was cool like it was cool to be able to experience that. Just because I got to get together with a couple of guys you know, Do the bro thing was some football tailgate all that sort of stuff. But um, it's not something that that I feel great making a regular part of my life.

[aaron_straker]: 7:10

again. right. Yeah, at this point,

[bryan_boorstein]: 7:10

Yeah, yeah, um, so what's up with you, Dode before you jump into yours? I just want to comment on the beauty of the Utah fall, because you posted that on your story the other day and it was all the yellows and the reds and all these colors together And it was so beautiful and it made me almost like sad that I don't have the freedom that you have as in not having kids, too, to be able to just like do that where, like every Sunday, you're just going out on like a six hour adventure because. I would guess that Colorado has similar colors to what you're seeing in Utah, and and I see it like occasionally in the neighborhoods and stuff. But the fact that you're able to like hike out there and see this like a vast meadow of mountains and it's just incredible.

[aaron_straker]: 7:52

well, the couple think so. Yes, it is incredible it has been. If you would have told me like a year ago that I wanted to move to Salt Lake City, I would have told you that, Like you know, my life had gone a path that I wish didn't take. or, but here I am like I' I'm so like I am sold. There will be. I mean we will still travel. There is a couple of places we want to see. I spend a a handful of months in Idaho, was won the Pacific Northwest, but so far, Utah is leading the charge of where we will eventually relocate to which I am over the moon about it'. incredible. the thing is with this, especially the Sunday's hike. The nature here is so freaking close to the city. it is insane and we were. We were had a time constraint because we took. uh, we took Um, a class on Sunday. Um, and we didn't. We couldn't spend like hours out there. We were. We left to go to that hike. Did the hike and we're back when maybe ninety minutes

[bryan_boorstein]: 8:48

Wow. that's awesome.

[aaron_straker]: 8:48

all Rick, round trip. Yeah, and it was like a shorter one. It was. was. it wasn't like super super deep into the canyons. but I mean th. a lot of it's really really close. and one thing we see a lot here too is people like there's like adventure. families, like people, throw the kids in the in, the in. the. whatever they're called. you know, the chest or back thing. We were on a hike like two weeks ago. There it was a mom and a dad. There was like a, maybe like a five year old, Um, maybe like a three year old, and then two younger ones and the younger ones were twins. The mom had one of them in a backpack on her back. the dad had the other one and then the like, five year old and the three year old. Were

[bryan_boorstein]: 9:29

No way really.

[aaron_straker]: 9:29

you know running around? Uh, Yeah, people

[bryan_boorstein]: 9:31

that's crazy.

[aaron_straker]: 9:32

that like okayy, like we're Were're taking our family hiking and then the kids adapt to it like I would imagine you know here I am with without any children telling people how kids

[bryan_boorstein]: 9:41

Well,

[aaron_straker]: 9:41

up work. Obviously, I don't have a clue, but I see it. I see it a lot.

[bryan_boorstein]: 9:45

I think the difference is that when you do go hiking with kids what you can do, but the amount of distance that you can cover is is so small that you really have to be very specific with the way that you pick your hikes and how um how challenging the hike is.

[aaron_straker]: 10:04

of course.

[bryan_boorstein]: 10:05

So like I did, sits with Bryceon, and it was just me and him like we didn't have Ki or the younger one with us and he was able to do it. But like he got you know, two thirds or three quarters of the way up, and we sat there and we had lunch at the top of the mountain and we looked out over the views and everything, and it was amazing, But then we had to come back down And he like, didn't want any part of that, you know, Because he was like, you know, I, I accomplished the thing. I'm really tired. I just ate food. You know, I'm in food coma. Now. whatever a four year old thinks, and um, and he like, didn't want to do it. So the whole way down he was complaining and like it just made it miserable. So it's one of those things where at four I feel like like when you said the three year old was walking. That was what surprised me because I feel like at five I can take him and he'll He won't complain as much, but at three I'm really surprised that a three year old made that. Um, and then I know the baby at one and a half like she's you know, just been walking for six months or whatever, and sh walking. and she's learning to run and she wants to be active If I try to put her in a backpack. Within ten minutes she's screaming and yelling to get on the ground and move, and like when you're on a hike like you can't have a one and a half year old toddling next to you. So um,

[aaron_straker]: 11:16

No,

[bryan_boorstein]: 11:17

so for us, unfortunately it's going to be a little bit more difficult. but um, I definitely look forward to be able to take Brycon on that, and I'm beyond impressed by the families that are doing that Like you mentioned. That's crazy,

[aaron_straker]: 11:28

Yeah, they might be. Uh, there was a man. there is a. There was a. there's a person. Uh, a girl that used to be at the gym. Uh,

[bryan_boorstein]: 11:35

Mhm,

[aaron_straker]: 11:35

Margo was her name day, her and her husband. Uh, I can't remember his

[bryan_boorstein]: 11:39

Ash,

[aaron_straker]: 11:39

name. Unfortunately, Yes, they like from this from like right when they had their first child, they just started taking them like

[bryan_boorstein]: 11:46

Mm,

[aaron_straker]: 11:46

on adventures. And it was like. So the kids were like conditioned

[bryan_boorstein]: 11:49

that's awesome. Yeah,

[aaron_straker]: 11:50

for it. And yeah, now I see on incript. they go on like big hikes and backpacking trips and stuff, But it's like that's what the kids know. like that's normal to them. Um, so maybe that's what this family did as

[bryan_boorstein]: 11:57

Mhm, that's awesome.

[aaron_straker]: 12:00

well. I'm not sure, but yeah, I definitely do see it. I think just because

[bryan_boorstein]: 12:00

Yeah, super cool.

[aaron_straker]: 12:04

being out like it's just a big outdoor community and stuff

[bryan_boorstein]: 12:06

Yep,

[aaron_straker]: 12:07

here. Um, but it is really really cool and gives me hope in the future that hopefully when I do have a family that, Um, we can comorce the children to go do what we want to do and not the other way around.

[bryan_boorstein]: 12:16

started from a young age. Yup,

[aaron_straker]: 12:19

Yeah, but um,

[bryan_boorstein]: 12:19

oh, so what's going Well? else's going on

[aaron_straker]: 12:21

um, nothing, nothing new for me. I officially started my my got now After that For seventy period things are uh, going about as good as I would imagine. Uh. The interesting thing with me is mine Was it's always just gas right. There's' zero blloating, Uh, very very few incidents of like strange bowel movements or anything like that. It's always just been like a gas thing. So the incidence of that is down. However, I'm still very obviously cogs, inant cognizant about the type of food and meeting some faing low fod, map. removing, like um, uh, incidents of uh, carbohydrates, specifically vegetables that have a higher incidence of fermentation, and just trying to kind of run the course. There be diligent Um, which is pretty easy for me at this point in my life I would say Uh, so that's uh, the front there, Um, training's actually goingne kind of well, uh, which is cool. Uh, It's four days per week. The sessions are a little bit longer and I've been enjoying microloading my movements. Um. and I've also taken a little bit of Um. the Uh, double dynamic progression, where I will progress sets independently of each other. Um. So that has been cool. Um, and I'll say like hey, I want to hit this number. Uh, and then I will obviously push the first set, usually a little bit harder, 'cause I'm fresher and then the third one might be might drop ten pounds, but I want to make sure that my reps don't fall off by like four or something like that, so it's been cool. Um, another thing. I guess I I will share. I have been taking like uh, a big focus part of my training more seriously, and I've been putting my phone not on airplane mode because I obviously want to have like Spotify, but I put it on focus mode and I can choose which apps will send me notifications, and which ones I like. Actually, I, I, I use a pixel, So I'm on Android, but they will disable the Appps, so I disable basically all social media email. Text, Um, and I just leave, like my, my training apps and Spotify, and that's been really really good for me. Um, just from like a mental focused standpoint and making sure that like, let's say, I want to have like, um, like a two minute rests period on, Like an isolation or something like that. It's actually two minutes to not two minutes and twenty five seconds, cause I'm like reading some inst to Grandm post that I want to finish reading or something like that, so that's been really really helpful. Keeping me super laser focused and on training, I've been uh, a big fan of that. It's kind of like a. It's kind of like a vice thing to where I like Make a hard rule. I'm like Okay. I'm mean, like I'm starting my first set. Focus mode goes on and I don't O. I don't turn it off until I'm like actually finished with my last um. set. That's

[bryan_boorstein]: 14:52

interesting.

[aaron_straker]: 14:53

been cool. Yeah, for me, it's been really really helpful just to kind of be okay. This is like training

[bryan_boorstein]: 14:58

Mhm,

[aaron_straker]: 14:58

is it's training time. It's not uh, cause I'm admittedly like guilty, like I'll respond to clients you know, in between sets and stuff like that, and then my set ends up being like a five minute rest instead of like two and a half, because Im want to make sure you know I send this this diligent message and stuff, And then I kept the point. I'm like I don't want to be at the gym for three hours because my rest times are

[bryan_boorstein]: 15:18

Mhm,

[aaron_straker]: 15:18

extan expanding and I'm you know, fucking off between sets on on reading something or going down some rabbit ho. So that's been really really beneficial for me.

[bryan_boorstein]: 15:26

Interesting. Yeah, I actually really enjoy the process of fucking off between sets and uh and doing work like I. I really do look at my training as like a period of time where I can multiitask and accomplish things. So um, I like purposefully save like D, Ms. And Facebook replies and emails for my workout, so that I can just use the time I'm at my computer to to program, and I, I purposely, you know, will answer all those things that that are kind of one off as a way of kind of utilizing that time between sets. So it's just kind of funny that the way people go about it, but I know that if I was doing like a metabolite cycle or something like that, I would have to do that just because metabolic kind of doesn't work if you're resting five minutes between sets.

[aaron_straker]: 16:13

Exactly exactly So that was,

[bryan_boorstein]: 16:14

Oh yeah, totally, do you want to uh jump in these questions?

[aaron_straker]: 16:17

Let's do it.

[bryan_boorstein]: 16:19

cool. So, uh, A and I each had I believe, like four or five questions. Uh come through. And so we chose some of the good ones here, and the first one was from a client or it to errands. I'll ask it for him. How do you help a client? Better adhere to their macro targets when they don't follow them.

[aaron_straker]: 16:40

So the first thing I have to say, of course is it depends, and uh, as much as I hate it, because it feels like a cop out. That is ultimately. the first thing you have to to to start with what I find most common is no one in, especially like, maybe you're their first nutrition coach. Maybe you're their second or third or something like that. no one previously has like painfully clearly explained to them the path of how the numbers and macros work. So something that this is something that I find myself repeating like again and again and again like one of my clients, Like follow the macro numbers, like not your calories and still have someone be like. I'll be like Hey you because I ask people how off. Like how many days per week they were within like a certain threshold, and they'll give me like a five and then I'll look at their food logs and I'm like this is like a two and I them. but my calories are within and I'm like No dude. No, like they'll be like triple their fats and their protein will be at like seventy grams for the day And they're like I hit my targets and I'm like you did not even co. You're not and leaving in the fuck and ballparked. So I just the first things you have to open up the communication channels because they might have you know, a preconceived Uh notions from maybe some other edge education they've had so open up the communication channels is the biggest thing. Make sure you and them are on the exact same page. Um, also, I find that with a lot of clients or maybe uh, Gen, General, more Gen, pop. I, in general people understand the concepts like at a high level, but not how they apply to their specific goal in terms of energy metabolism, Um, fuel sources, fuel utilization, et cetera, So, especially in the Contac con context of a C, A calorie deficit, Right, so people think like Okay, we're in this deficit period. I'm going to be better than before using airquotes for for people reasing on podcasts. Um, but don't understand that you need consistent. You need to be consistently under that threshold over a period of time to see you know the results there. It's not like I can be good Monday, you, Thursday, have that you know, cheap meal. every single Friday night that is going to be like. Let's say you know people go like pizza or a burger. People can easily four thousand calories at a dinner, but especially if they have some alcohol or something like that and not even realize it for only doing like a three, three, four hundred calorie deficit like you are immediately wiping that out so clearly explaining it. I have some liket graphs and things I will show that illustrate, like this is how this works and that is what I find has been the most successful, and then also reevaluating goalst with them. So everyone loves the idea of fat loss, Uh, periodization, and what it provides the practice in the application of it can be a completely different thing. so people think like, Yeah, calorie deficit, I'm motivated. I want to get leaner et Ctera, and then when it comes time to prep the food on Sunday, or when everyone at Um work is going to get wings in in in beer for Friday lunch, and they need to make the decision of like whether they're going to adhere or go do what their you know coworkers are going to do. That's a little bit of a different story. So just ultimately, coming down to open the communication channels, making sure that they understand how the numbers work in the importance of certain numbers, especially how protein is different than carbohydrate in fat. because it's not a primary fuel source is really really important. So I would start there and again. Lastly, you need to open the communication channel and make sure that they understand what you are trying to say at A. at a deeper level.

[bryan_boorstein]: 20:16

Yeah, I certainly agree with all of that. I think the way that that I would approach this personally if if they're not following their macros is, I would initially start them with a protein target and then allow them to take their carbohydrates and fats to make up the remainder of the calories, because at least then you know that you're hitting the bare minimum needs right, and at the end of the day like oftenimes like, you and I both prefer higher carbs than fats, but at the end of the day I, it's an individual thing, and personal preference can also play a factor in. There, as well as much as the physiology, and like higher body respons to it as well as like what type of training cycle you're in so I have like very little problem. In most cases, having people just hit a protein goal and then a c. a calorie goal. and I think that however they want to fill in their fats and carbs is fine Unless maybe you're in like a specific training cycle where there'd be a serious advantage to prioritizing one over the other.

[aaron_straker]: 21:21

The the last little thing I will add to that, Um. I, I do agree with that, especially with like maintenance phases, maybe a recovery diet and reverse diet in a calorie deficit. The potential downside to that is satidy,

[bryan_boorstein]: 21:35

Yeah,

[aaron_straker]: 21:35

because just carbohydrates are going to be more satiating forum. But other than that, I would agree that

[bryan_boorstein]: 21:41

yeah, and then we kind of had a related question, Um, from one of my questions, And it was a strategies you would take to stop clients from making excuses about why they can't, So this isn't related specifically to macro adherences, but rather just adherents. broadly. Um, So I think that it it's a difficult question to answer, because I think that the why they can't is going to be very dependent on each situation like it's individually dependent upon. You know why they can't hit their macros, or why they can't work hard enough in the gym on their weights, or why they can't sleep more, or whatever it is like? I feel like you need to address each individual issue of thing that they struggle with in right? Does that make sense? What?

[aaron_straker]: 22:27

those to me,

[bryan_boorstein]: 22:27

Yeah? What do you think? Could you answer this question broadly, cause? I'm kind of struggling to answer it broadly when when it's very dependent on these individual factors,

[aaron_straker]: 22:39

Yeah, yeah, I think I can. I a hundred percent agree. it is individually dependent on individual factors. That being said, this is a psychological

[bryan_boorstein]: 22:47

Mhm,

[aaron_straker]: 22:48

issue. It's a psychological and priority issue. Um. and for example, like, let's say, Um, Well, actually, I, I should say, I believe it's psychological. I believe it's priority. I also think there is a third very large thing around. What is this? Where is this priority in their life and do you need to manage your expectations as the coach with the client's expectations, For example, I think the classic examples we have like a sorry, single mom, two young kids at home like she's not. She can't be in the gym five days per weeks, are right. I. she. I don't want to say, C't, Because there is single moms the two kids who are in the gym five days per week. Maybe she is perfectly fine with a much longer time line making much slower progress, but being able to be adherent over a longer time with a more realistic protocol for her situation that the first one, not everyone needs to be tracking their macros right. depending on on the ambitious ambitiousness of their goal. not everyone needs to be in the gym five days per week. I think that is where it kind of starts out at. But then what I would say, but I think that is much less likely. what I believe is much more likely is a psychological and prioritization thing. Um, for example, I will have clients say that like, Oh, well, I'm you know, we'll be in a. We'll be in a calorie deficit right in the back. Oh, well, when I hang out with these friends like they just expected that I drink, and I'm like Okay, Well, you're thirty eight years old. You're a grown man, and if you don't want to have alcohol, tell your friends I'm not having any fucking alcohol because I don't want to, and it's like that simple and I think that that really comes back to a psychological thing, and one for me personally that I know works because I have defeated that personally. Like Brian Nos, just

[bryan_boorstein]: 24:38

Mhm,

[aaron_straker]: 24:39

swells anyone. A stragger used to be a fucking booze hound and I loved every single second of it, and then one day I just decided that I didn't want to do it anymore and I haven't had any alcohol in over a year and a half, and I do not plan on having anymo, And it's been just because I don't want to, and I've been to weddings. I've been to parties. I've been to these things and I just help me, but yeah, I don't drink anymore and no one is going to pressure you on that. And if they really are like good friends of yours or anything like that, they will hundred, accept that

[bryan_boorstein]: 25:09

I agree, I think that the difficult part there because I've been through this. Transition, as well as you know, is that it's not that the people like don't want to be your friend anymore if you're not drinking, but there's such like a history there right and like, like the guy like you're in your example. there's like the expectation of like these are my friends. They expect me to drink. Whatever I get that you can say no. Here's the part. I struggle with those that. If you're around a bunch of people drinking and you're not drinking, it's not really that fun. like they kind of come across like a little disgusting. and you kind of feel like when you're talking to them that there's not really value in what you're talking about because they're probably not going to remember most of it anyways. And like you, just kind of don't even really want to be in that situation anymore. So then I guess you have a bigger question of like, are these people like people I really want to be friends with or whatever? But I think that that's difficult because like you have a history with these people right like it would be like Like I know, Dressal has changed himself and stuff like that. But but if we use like dressical as an example, like imagine, Driskel never grew up and that he was still like, you know, getting wasted just like you were. But those were like your boys. like you hang out with them. and like when you get together with them like you guys want to have fun like you want to do the thing. And um, it's kind of. it's almost sad to like. Feel like your friendships are diminishing with these people because of this and that's not your fault. It's not really their fault. It's just kind of like a thing that happens because life is moving in a separate direction. So it's it's It's just tough and like I empathize. I don't know what the solution is, but I definitely empathize with the people that are going through that causecause. I've I want. Say lost friends like no one necessarily like you know, Doesn't think I'm their friend anymore, But but I hang out with people less. Uh, that I used to hang out with and and so yeah, I guess in some ways the relationship is diminished a little bit. you know,

[aaron_straker]: 27:03

I would agree with that. I feel very similar. Um, and I don't want to go down too far of a tangent here. Something that I have really prioritized, I guess in my own life in the last like year or two is how I value my time,

[bryan_boorstein]: 27:20

Mhm.

[aaron_straker]: 27:21

and I know this can be something that can kind ofuh up in between. like you know, partners in a relationship or something like that, But this was always a big one for me because something that was really hard for me was like, Oh, we're going out. It's my roommate's best friends twenty eighth birthday party and we're going to somewhere and I'm like I never want. I just like you know what. I'm not fucking goingcause. I just don't want to go. I don't care to be around those people. I would rather I value my time doing something I care about rather than something I don't. And that is something that be can be. unfortunately, kind of difficult to make with certain things with friends. But you may reach that point in your life where I value my time

[bryan_boorstein]: 28:01

Mhm.

[aaron_straker]: 28:01

and I'm just not going to spend it doing something that I don't feel adds value to my life at this point, and that really comes back to priorities, which is kind of what we

[bryan_boorstein]: 28:06

Totally no. I agree with that.

[aaron_straker]: 28:09

said for handling that question.

[bryan_boorstein]: 28:11

Yeah. Yeah, and then just to add one last little piece of contxt on that question, I think that when the question is is why they can't, Maybe the answer is what can I do as a coach to meet them, have way or part way. So if it's like you know, I just cannot sleep more than five hours a night, then it's like Okay, what can we do to get you to six hours a night? Or if it's like you know, I just can't get to the gym four days a week? Okay, Well, what can we do to make sure that you go three days a week, or like you know. So so there's like steps you can take that, meet them half way that allow them to still get really close to achieving optimality, or or closer to achieving optimality. And uh, in the grand scheme of things, like if you're sleeping six hours instead of seven hours, it makes a difference, but it's not going to be a huge difference like it's way better than sleeping five hours, ver seven hours. And you know you, there are people that get they as close as possible to their genetic potential training three days a week, as they would training four or five days a week, Um, it really is. It comes down to many more variables than just whether you're training five days, week or three days a week. So um, I think there's a lot of ways you can meet people halfway, and kind of help them nudge them in the right direction. And as they get closer and closer to it, maybe they start taking some of that um onto themselves and continue moving forward on their own from there.

[aaron_straker]: 29:36

Yeah, I really like that. The, what I will refer to those is like your big

[bryan_boorstein]: 29:40

Mhm,

[aaron_straker]: 29:40

rox, right, so let's say someone can't track their food consistently, but their diet is like a one hundred percent high quality whole nutrient dense foods like that's a big rock

[bryan_boorstein]: 29:51

Yeah,

[aaron_straker]: 29:51

like Briryan said. Sleeping. That's a big rock. training three days per week. That's a big rock like that. person should still be able to make

[bryan_boorstein]: 29:57

yep,

[aaron_straker]: 29:58

progress. Maybe not optimal rates of progress, but still progress.

[bryan_boorstein]: 30:02

yep, cool. Um, do calories need to be reduced on days that you aren't training to maintain a deficit? So I guess the goal is to maintain a deficit. So because you're expending less calories should you be eating less?

[aaron_straker]: 30:21

It depends. I hate using that. I know, so. the interesting thing in this question is is the

[bryan_boorstein]: 30:22

It always depends.

[aaron_straker]: 30:27

wording right? Do calories need to be reduced? Of course, they do not need to if you are maintaining a deficit and you don't want to have high and low days or cycling days? Just choose a deficit across the board. that will allow you to achieve that deficit over

[bryan_boorstein]: 30:44

Mhm.

[aaron_straker]: 30:45

the period of the week or something like that. Are there advantages to having a high low days? If someone lets say, someone has no problems tracking their food and they really adherent already. I think there are. I will always choose that when given the option of a client. that is the option I choose for myself because I think it allows for more flexibility and a variety in your diet. But do they need to be reduced on training days versus non training days? Absolutely not

[bryan_boorstein]: 31:16

Yeah, I would agree, and I think that the it. personally, I, I tend to go with one additional uh bowlus of of food on training days, and that usually just means that I'm eating Slash drinking would be the answer drinking during my workout. Uh, where I usually wouldn't have that work outut, so I have no reason to drink that protein shake. Um, so it really exsist a small like It's Uh, thirty grams of protein and twenty five grams of carbs is what I was doing on my diet And so that's like two hundred and twenty calories. Um that I would have additional on a training day and then, to be honest like, I probably also have maybe two extra pieces of fruit on unting days. So there's another like you know, thirty forty grams of carbs which is a hundred and fifty grams of a hundred fifty calories or something like that. So maybe it's like three to four hundred calories higher on a training day. Um. But the majority of the other meals will stay the same and it's just about feeding the workout window,

[aaron_straker]: 32:16

Yp. And I think what something Brian brieflyuded to is keeping the structure of your days as similar as possible, and that's just to create consistency, and um, hunger, signaling and stuff like that with your body. and when those are consistent, that makes adherents, Um more streamlined.

[bryan_boorstein]: 32:33

So we have two questions on on Blardwk. The first one was, Do you have clients take blood work always or only in special cases.

[aaron_straker]: 32:42

So I have reached a point now where I always try and get blood work. Um. I have, really, really a cornerstone of my coaching from the beginning has been on metric, data and objectivity, and the more information we have, the better informed decisions we can make. Now as a coach there is the massive Um. Um. with learning curve to reading and interpreting blood work, which is Uh, a big commitment, but it can really really help influence your decisions. Now. The one thing I do want to say is they, They're in addition, they are not like a, a law or a rule, Um example. here, personally, my thyroid level, my thr thyroid numbers. I've never come back optimal and this is been there was when I was two hundred and twenty five pounds. My thyroid numbers were an optimal, and now I'm you know, a hundred and ninety one pounds. My thyroid numbers are not optimal if you were just kind of looking at something, and you know I'm using airquates here, but diagnosing you can't diagnose anything unless you're a doctor. Obviously straight from blood work. You might be like. Oh, wow, this person has you know. maybe some clinical hypothyroid or something like that. We need to get them on. Um, you know a ton of selenium tyroceine, idyine, and something like that to help you know up up regulate their thyroid function, But if that person like for myself, I've never had any issues dropping fat, getting very lean. the kind of blood work. and even though those numbers are not optimal, doesn't really translate to practicality or real life application. I do not have much issue dropping um body Fa. When I decide to so kind of circling back, I am now always trying to push for blood work, especially when clients will get it often. The times I find people are excited to learn and see, I will do a very thorough blood work review. Um, and then, for any clit, It do have some always ask them. tell them to get the copy. the hard copy themselves, because nine times out of ten the client is going to maybe get a phone call from their doctor's secretary and say he said, I' sorry, not he. They said everything is fine, but like fine is a a massive scale, and oftentimes things can be very far from optimal. Um, always see. always tell you know any, wherever you at your lapse from that you want the hard numbers yourself. Um, I generally recommend just ordering them third party paying out a pocket. It is not very expensive. Oftenimes you when you try. Oftentimes I should say, or I did say, But I have had clients who have really cool doctors who will order them like basically anything they want, so it is pretty cool to see that there are some really sweet doctors out there that are fighting for their clients. Um are other patients? I should say, order what you want when you want it. I have had doctors push back on me. Tell me things like. Oh, I'm young, I don't need to see my test osterone levels. Oh, it's summer you don't. Your vitamin D will be fine and when it came back in the thirties, so just push back and if you want something, just know that you can always go order it somewhere else. often times cheaper than what you're going to pay for it from the doctor anyway, which is mind boggling, but the truth.

[bryan_boorstein]: 36:02

What? What are the markers that you look for for the thyroid that you mentioned?

[aaron_straker]: 36:06

Ah, so that's going to be um, t, s. H, thyroid stimulating hormone. Uh, we want to see a free T three, which is your active form of thyroid. We want to see free T four, which is inactive. Uh. That is what gets produced Um by the thyroid gland and then it gets converted to Uh, T three. and then we all so want to see reverse T three, because reverse T three is another form of inactive. Generally, if stress is really really high, the body will convert that T four into Reverse Tee three, as opposed to T three. And then it's also good to see your um, uh, t, p, O. I think it's t, p, o a B, which is going to be antibodies. If these are elevated, that can be indicative towards Uh, hasshimotos, thyroiditis, And then there is one other one that I can't remember off the top of my head, but it's also related to Um. I think it like thyroid, uh, anti glabulin, or some some globulin. It's It's related to Um.

[bryan_boorstein]: 37:01

Yeah, I have

[aaron_straker]: 37:03

Auto immunity as well, potentially linked with Uh, thyroid, but those are um, M, honestly much more common with women, Uh, than men. But if you really want to get like you know, the Cadillac suite for thyroid, those are everything. Um. In many many cases, when you go to like a a de doctor or something that they're only going to order t, s h, which is literally the just the tip of the iceberg, and you want to, at least, I would say, at a bare minimum, get t, s h free, T, four, free, T, three and refers t three.

[bryan_boorstein]: 37:37

those. The only one that's off is reverse Te. Three is a little bit high.

[aaron_straker]: 37:42

Yeah, and that's generally is your cor, is your serum cord is all high as well. what was that at? I think that should be on there.

[bryan_boorstein]: 37:48

No cordasa was twelve and the range of six to nineteen

[aaron_straker]: 37:53

Okay, Yeah, so that's that's not bad. Um, it could just be because you are.

[bryan_boorstein]: 37:57

at the end of the dietinging,

[aaron_straker]: 37:57

That is one that would make sense to be you're. You're in a die. You've been dyting for a while and it's kind of putting the brakes on because you don't just want to be pissing fat and weight off as you've been kind of controlled. starving yourself, for you know, five months type of deal. Yep,

[bryan_boorstein]: 38:12

And then the second question related to blood work was do you use metrics like blood plesh, blood pressure or blood glucose to determine a client's protocol?

[aaron_straker]: 38:21

so I would say, not so much to determine a client's protocol, because everything that I am going to be doing with clients is going to be for optimizing blood pressure and blood glucose. anyway. Uh, that being said, those are things that can change what we are doing when they get out of. Um. Whx, like, let's say someone comes to me and they're okayy. You know we're we're. We're going through like a gaining period. They want to put some size on and eat more, and their blood glucose comes back really high north of the like one, hundreds one tens. Their fasting insulin is high, too. There's no way we're going to continue into that because it's only going to get worse. And one thing that I am very big on is I'm not going to take anyone through a physique related protocol at the cost of their health,

[bryan_boorstein]: 39:06

Mhm,

[aaron_straker]: 39:07

so I would rather a hundred percent lose the client than take them through something that I don't morally agree with based on where they're at, So blood glucose is one. it's really easy to monitor like you can buy the home kits off Amazon for like thirty bucks. See where you're at If you want to get the blood test. It's also like stupid cheaps like thirty dollars from life extension. Um, to go get some labs drawn here. Blood pressure is another one that's really important to pay attention to, especially because it's linked to basically one of the the number one killer of Americans, right C v D, And you will find people who are seemingly young and healthy who are elevated blood pressure again. This is very, very linked to stress levels and quaterol. And then it will impact other parts of what you're doing with them as a nutrition coach. For example, I have a client supergraate dude, Um, has some family history with blood, Uh, with c v, D stuff, and then also very high stress job. A rough patch earlier this year with with life and his blood pressure's pretty high. Doctor has him on a calcium channel blocker right, which of course doctor can you know, do whatever they want? However, calcium channel blockers are notorious for making you constipate it right. So then he's bloated all the time, Won't have bow movements every single day. Maybe it's a handful of days before has one? This will one hundred percent affect your outcomes with nutrition, so understanding these things and then learning Okay. Well now that we're concpated, what are some things we can do to help get things moving again, so the client can have some relief. Not feel that way and then also, what are some lifestyle big lifestyle practices we can work on to get this blood pressure down and naturally so that we can send the client to go talk to the doctor about getting that calcium channel blocker dosage reduced and hopefully eventually removed. So then we don't have to jump through these soups for the digestion stuff and get them back to it. Just a more holistically, um, whole. You know great place to be in as a as a human

[bryan_boorstein]: 41:05

I don't have anything to add on that.

[aaron_straker]: 41:08

cool.

[bryan_boorstein]: 41:09

One more question for you here. How do you get rid of bloating indigestionous issues caused by a high protein diet?

[aaron_straker]: 41:18

So I love the the wording and some of these questions because it's it's It's pretty interesting. so if right, it's a big. If here. if this is actually caused by a high protein diet. Well then you need to reduce protein. It's pretty self explanatory here. Uh, simple as that, And I would say I find like eighty to ninety percent of my clients who, having digestion issues an overwhelming majority. It's due to way, concentrate protein powders and other forms of dairy. Um. not so much like you know, cheeses and stuff, or maybe some like Greek yogurt, but people will be doing like you know muscle tack way protein still, and it's like a way. concentrate in their super bloated and gas and stuff from it. We pull that they generally do a little bit better. Uh, so that is technically you know. not even technically that is protein related. Um, but let's say someone is doing maybe a plant based protein powder and we know it's not their protein powder and it's specifically like a high protein diet that is causing their bloating in diigestion issues. It's probably more indicative towards Um. a lower capacity of the g. I and general. And why the protein could be exacerbating. This is because protein is the hardest to digest. Um. we get a lot of benefit from this thermic effect of feeding when dieting et Cetera, But if you are pushing a high volume of food through your G. I. And you are having issues. Maybe there is some mortility issues. Maybe you have a little bit of bacterial overgrowth or something like that. Higher protein can exacerbate this. Because of just the sheer volume of work it requires to digest the protein. You need to pull the protein back so pull the protein back. See if fat addresses it. and then maybe if it is not addressing it, you need to dig a little bit deeper and figure out what specific foods may cause it. If there are specific times. If it could be stress related, there's really a can of worms with digestion here. But to answer the question, if it is truly caused by high protein diet, you need to reduce protein Tobsa.

[bryan_boorstein]: 43:21

Yeah, I would say, the only other thing maybe to think about would be eating less protein at each feeding and maybe spreading out your feeledings a little bit more like If you're struggling like, maybe you're the issue is you're eating two or three protein fis a day, seing like seventy grams of protein per meal. Maybe trying thirty to forty per me happens

[aaron_straker]: 43:41

That's something I generally would recommend as well. and that' something. I find that a lot of people by like nature do the opposite of people have massive meals

[bryan_boorstein]: 43:50

right.

[aaron_straker]: 43:51

like two to three massive meals per day, And it's just harder when you're putting in a whole grip of it at once. Um, especially if you have maybe lower stomach acid or something like that, so as by having a higher feeding spreeding that spreading them out a little bit further, can uh benefit there?

[bryan_boorstein]: 44:04

Yeah, yeah, I mean, I never had like when I was dieting the whole four half months, except on me occasionally on like a refe day I would end up with like very minor bloating issues, but it' definitely something that in the last week and a half since my diet ended, I've experienced a lot more of, given you know, those two thousand cloore meals. So, um, I think meal size plays a huge, a hugerole in it, and I would guess that meal size is even more of an issue than the protein itself.

[aaron_straker]: 44:34

likely. Yeah, especially if they are quality protein. Soce clients do lean cuts ofe know et Ctera, it's probably not bad. But if they are doing protein bars and like D, low

[bryan_boorstein]: 44:46

Yeah,

[aaron_straker]: 44:47

quality way concentrates, that's probably what it is. Brian. Some of these are going to be kicked over to you. This first one is. Do you use accumulation and intensification phases in your training design?

[bryan_boorstein]: 45:02

yeah, yeah, yeah. so I think that that terminology, accumulation and intensification is a little bit more specific to performance sport. Uh, the first time that I came across that terminology was when I went through Opx in like two thousand, twelve, two thousand, thirteen. Uh, that was kind of how they described the way in which they build, you know, like a ten week cycle that prepares you for for peeaking. And then I've heard a lot of the same terminology Uh in power lifting as well, and essentially the idea of accumulation is that you're accumulating fatigue and volume. Uh, they kind of go hand in hand. The more volume you do, the more fatigue you accumulate. But because there's this fitness fatigue spectrum where you have some fitness and you have some fatigue, and your ability to perform is a matter of how much the fitness is is higher than the fatigue in your ratio. right, So essentially what what's happening in the accumulation phase is your fitness is improving. but you're also accumulating a ton of fatigue, which makes it really difficult for you to demonstrate fitness. So then you have this intensification phase and usually in a performance sport, the intensification phase is usually like a testing period and it usually involves significantly lower amounts of volume, Um. where there isn't going to be as high fatigue. So like if someone was really trying to peeak, for say, like a cross rod event or a power lifting event, you would probably have like a deload week or a taper week before the intensification, because the intensification would essentially be like your testing Um. In hypertrophy, we don't exactly do it the same way, so I think that you could. You could definitely skew it to use those terms if you wanted to. but essentially what you're doing is you're accumulating a lot of the time in hyperchy, like you're accumulating accumulating accumulating, And then when you've accumulated so much that your fatigue is too high, you deload so that you can accumulate some more um intensification. Given that it's you know, kind of the testing period or whatever, I would consider that in hypertphy training to be essentially like your competition. so in the same way that these accumulation and these intensification periods are applied to performance sport, they can't exactly be applied to to hyperchly, like even in a hyperchro fee. Even if you're using like an n one model where you have the different phases, you know you could call the hypertrophy period like an accumulation period, and then maybe you go into like a neural or a strength phase, But I wouldn't call those neural or strength phase intensification because you're not going into those phases with the intent to like set p Rs, or anything like that. You're going into those phases strictly as a way to decrease fatigue so that you can go accumulate some more. Um, so to answer the question in a Hyperchphy client, I don't use those phases at all. Uh, but if I'm training somebody for strength specifically like a power lifter or I'm training someone like a Cst athlete, function fitness athlete, Uh, obstacle course racer, Um, any of those types of things, then Absolutely you have an accumulation phase. You get really tolerant at accumulating volume and fatigue and working through it, And then you drop the fatigue. You test deload, and kind of move on and repeat so so in my opinion, that process is not something that is used in the same way in a hyperchphy program.

[aaron_straker]: 48:42

I would agree with that, and I do not have much

[bryan_boorstein]: 48:45

Co.

[aaron_straker]: 48:47

kisses over again. How do you get a client to drop pounds when they have a dad, Bod and our sedentary, Due to being in meetings all day.

[bryan_boorstein]: 48:58

Yeah, I mean, I feel like the simple answer is that you have to to control it with calories Like if you can't, If you can't move, you just have to eat less. I don't. I don't exactly know if it's like that much more complicated than that like there are for sure, habit things that you can do within your life beyond just shopping calories. I would for sure encourage this person to get up and move around for five or ten minutes, each hour or ten or twenty minutes every two hours, or like whatever frequency you can get a break from your meetings. I would just get up and move around. Um, I, I honestly don't have a whole lot to add beyond that simple answer. What do you think,

[aaron_straker]: 49:41

This is one of those questions that I like to This question is Fra. The question is obviously framed the way it's framed, But the initial thing that so much of us think about is okay. We have this question. Let's solve it with. you know, science, type of thing or whatever? Okay, Well, there' sentry. we need to reduce calories, but we know and I think that's a very fine approach. but we know that's going to so many people have such an adherent problem. Reducing calories is only going to exaserperate. this to me. It seems like theyre sedentary due to being in meetings all day because they're not taking control of their schedule. Now Grant it with jobs and stuff like that. You are obviously not going to have complete flexibility, but maybe we're going to tell this client. Hey, I'm want a fifteen minute walk right in the morning when you wake up and I want a fifteen minute walk immediately after dinner. Take the kids with you, take the wife with you. carry the kids perfect. Well, you know, wait vast, fifteen minutes right, carry the

[bryan_boorstein]: 50:39

Mhm, Mhm, Mhm,

[aaron_straker]: 50:39

kid, um, blockout schedule. Block out a, A, s, a time on your schedule where you're not going to accept a meetings, Type of thing. Maybe that is at twelve noon for lunch or something like that, and you spend fifteen minutes eating your meal. You spend the next fifteen minutes going on a walk, Type of thing. That is something that I think With you know boundaries, especially in today's work environment, you will get kind of walked all over if you don't set them. Um, and it might just come back to. This person may want to practice setting boundaries with work. Because like, let's face it, if I'm at work right, let's say like back when I have my software job right if I'm at, Like if I've meetings from like nine thirty a M to like three p. M. Like, I'm not going to take one. I'm going to literally decline it, and then if someone wants to bring it up like there's laws against things like that right, I'm going to take Mi, my lunch or something like that. I'm not going to be sit in meetings for six hours straight and be starving and miserable incidentry, because I'm just not going to do it. So I think how I would answer that comees back to like one, setting boundaries, taking some time for yourself, And then if you need to you stack on either end of it with morning and evening and it doesn't have to be long, I guess, said fifteen minutes in the morning, fifteen minutes at night.

[bryan_boorstein]: 51:53

Yeah, I don't think that like fifteen minutes morning and night like changes the total amount of cholor expenditure much throughout the day, so I don't know. If like, we get to the solution of like solving the Da bod issue with with thirty minutes of walking, but I, I know this dude and I, I'm pretty damn sure that he's at least getting in his weight training sessions, so my first inclination is just to be like you know, Keep lifting move as you can. ar, and describe, like get those fifteen minutes in on either side mostly for health. Not to like solve your dad bod problem solving the dad bod problem like in reality is is. Yeah, there's some boundary issues like with work like Aaron said. But if you're lifting and you're getting in your three sessions a week and you're um, you're eating decently like the dad Bud should take care of itself like I. I, really, I really struggle to believe that this doesn't just come down to nutrition, and I know that that is like the simple kind of cop out answer of like you just need to eat less or whatever. Um, but like I, I, just, I just don't understand how it doesn't come down to that. Like, like, if you have excess fat on you and you're lifting weights, then you, you either need to move more, and if that's not possible, you just need to eat less, and that's like scicing your way to solving the dad bod.

[aaron_straker]: 53:17

I agree with that.

[bryan_boorstein]: 53:18

Yeah,

[aaron_straker]: 53:18

Yeah, I was speaking more towards, like you know, increasing your lifestyle, but you. you're Yeah, but you are a hundred percent correct. Like

[bryan_boorstein]: 53:23

for sure, then you're not as sedentary.

[aaron_straker]: 53:28

if if you're training three times per week and you're walking, let's say thirty minutes per day, just not cardio or just general activity type thing, it's your diet

[bryan_boorstein]: 53:37

Yeah,

[aaron_straker]: 53:38

and you need to just eat a higher quality diet and probably increase your volume of satiating foods, fruits, vegetables, et Ctera, lean meats, which will, like Brin said, gets you less choric intake nine times out of ten more total volume of more food, less calories and will start solving your dad problem's nutrition.

[bryan_boorstein]: 54:02

yeah, yep, cool. We got one question left. This is actually an interesting one. Um, so this person is training clients in person and they want to start online and they're wondering how they should get started, So I think this is a really cool question. You have something to to say real quick before

[aaron_straker]: 54:20

I was going to say I should have read this one because I don't have much to

[bryan_boorstein]: 54:23

it's You don't have anything Addd. So so I, I actually didn't have anything

[aaron_straker]: 54:25

give them. No.

[bryan_boorstein]: 54:28

either, And then I was thinking about it before the show and I was like Okay, What am I going to say here? Right? And so I was trying to come up the to be solution oriented. So what I was thinking is if you want to move your your current training clients that are in person online. a really simple way to do that is to take a client for a number of weeks until you feel like they're relatively proficient in movement, Like to the point where you're now basically just a rep counter and someone to talk to And you're not really someone. That's like actually helping them execute better movement right, And then you say hey, you're currently training with me three times a week for a hundred dollars a session. That's twelve hundred dollars a month. Wouldn't it be really cool if you could get the same program for two hundred and fifty dollars a month and they'd be like Yeah, that sounds pretty good'd. be like cool. All right. Here's what you're goingnna, Do you're going to show up at the gym at the same time? I'm just not going to be here with you, but I'm going to deliver you this Rad program each week and you'll have a check inform, and like, blah, blah, blah, you go through the whole process of like. Here's what you're going to get with online training, so not only is it ten percent of the cost, but you know we'll have these weekly checkingforms. We'll still have communications. Will make sure that you know you can still submit execution, uh technique videos, and I can analyze your movement if there's anything you're struggling with right. So I think giving them this this opportunity to pay less money, but still get the value, and if you start transitioning these people that are that are in person clients to online, well now you've opened up more space for you to take on another in person client that could eventually convert to an online client, and you've began building your reputation as an online coach and the clients that go from in person to online will eventually start telling other people like Hey, you don't have to go to this personal trainer and pay twelve hundred dollars a. Month, I have this dope coach that's doing it for a tenth of the price and still getting great results in getting a great program from it.

[aaron_straker]: 56:28

Yeah, one thing I really liked to brought up. Uh was specifically saying the word value And that is something that I come back to so often. It's value stacking here showing them how you can get how they can get more value. Um from this online coaching versus being in person. And I really really also like Brian. What you said is like designing it from designing like a a program right for for this this uh coach asking this question or you start in person because you need to drill movement patterns. write ex, exercise execution. All of these things that are harder to do from watching videos and stuff and not getting that you know human, tangible feedback in person and then after a certain period of weeks you transition to where their movement is proficient. Their exercise execution is sufficient, Um into online and I, I. I really really like that, Um answer. I kind of was, you know, joking in the beginning, I. I never trained anyone in person. you know, I started my business directly online and I went in that route And what's interesting is I have gotten better with this, but the real reason is like I had for really long time to a lot of social anxiety. that I. I didn't do well with especially people I didn't already know in person, and that like that was very, very difficult for me. In the just the thought of training people and in personson and stuff was like nauseating to me. so by removing the in person part I would be able to do the job much better, and it's you know, it was just kind of my business design from the start, but I have gotten better through with that.

[bryan_boorstein]: 58:02

One of my least favorite parts of actually training people in person was having to manufacture that like Fae of conversation. You know, it's not like I don't care about the person, but like having to constantly come up with conversation to fill gaps is just exhausting man. By the end of a day like four to six clients, you just like. I just want to go home and watch sports center and not talk to Arself a soul. you know. Um, So so that definitely like, I think Online has a lot of benefits in that way, And I, I do think that one of the coolest parts though of moving from someone that's in person to online is going to be that the client already feels comfortable with you as a person and knows you as a person. Um, so I think that that's like honestly, one of the bigger battles that that you come across as an online coach Like Yes, people have followed me and followed my stories and hurried me on podcasts and stuff, so in a way they feel like they know me. but we haven't like had that relationship built that. I think, Um instills a bit of confidence in the client.

[aaron_straker]: 59:02

Yeah, there is that kind of that potential fade like, Are they going to ghost me? Am I going to get some B, S. generic off the shelf thing that is inform. Don't get me wrong. A lot of coaches do this shit, but in this day and age you should be able to spot that stuff

[bryan_boorstein]: 59:18

Yep,

[aaron_straker]: 59:18

from my consolt, and that sort of thing. But

[bryan_boorstein]: 59:20

yp,

[aaron_straker]: 59:21

yeah, I do agree with that. The starting and shifting you're building that relationship from the start,

[bryan_boorstein]: 59:27

yep,

[aaron_straker]: 59:28

especially if you are like a a personable type of person and can hold conversation and stuff. That would be fantastic

[bryan_boorstein]: 59:34

yep,

[aaron_straker]: 59:34

If I were to do that. I would probablyest do worse.

[bryan_boorstein]: 59:37

No, you. just so here's what I would do due, Like whenever I would be like. I don't know what to talk about. I would just start talking about training like I'd be like Okay, like I, I, You know, you really could improve your technique here or like, Here's why we're doing. you know, sets of ten to fifteen instead of six to ten or whatever. Like like, I would just find some way to kind of talk about training because it's a. It's a easy gap fiil, But uh, but yeah, it's definitely is. It's just uncomfortable talking to new people in general, like even at parties not drinking. so this is going back to like our, our or earlier conversation. I find it way harder to like meet new people and make new friends without drinking. And and I think that that that was something. Maybe it is a a small bit of social anxiety or whatever. But um, but it was definitely easier when alcohol's involved then when alcohol's not involved that social lubricate. You know,

[aaron_straker]: 1:00:26

I would a hundred percent agree with that. Anything else in this one? Okay, cool. So, just to

[bryan_boorstein]: 1:00:27

Yeah, cool. Well, I don't have anything else today.

[aaron_straker]: 1:00:31

wrap up, I mean, I really like this episode. I thought it was really really cool to do something different and get some uh questions directly from other coaches. Uh, I know I'm starting to take more clients on that are other coaches and I really really do enjoy that because we get to go a little bit deeper. you know, Uh, we get to do things like testing blood glucose, uh, reading labs, and incorporating, you know different protocols and stuff. So I love this stuff, so I would love to start doing more of

[bryan_boorstein]: 1:00:55

Mhm, Mhm,

[aaron_straker]: 1:00:55

that. Um, so we'll probably, I would imagine do some more of these uh, special edition coaches, q and a

[bryan_boorstein]: 1:01:00

Yep,

[aaron_straker]: 1:01:00

episodes. So when we do, please send your questions and we will do our best to answer him. Anything else from me, Brian,

[bryan_boorstein]: 1:01:04

yeah, uh, if you guys are coaches and you're listening to this episode like you don't even have to wait for a q and a box like. feel free to shoot either of us at D, M, or post it on the E Train Prosper uh, incriant page or whatever. And as always, leave us a review on Apple Podcast or whatever your preferred podcast platform is, and we appreciate youa.

[aaron_straker]: 1:01:25

I'm so okay. , real quick before we end. I think Apple podcast is the only one you can leave over Revie. Yeah, but it's wild, as when I look at the stats, it's

[bryan_boorstein]: 1:01:31

Oh, really okay. Interesting,

[aaron_straker]: 1:01:34

overwhelming. I want to say. It's like I think it's like eighty seven percent of all lessons or through the apple pod cast out.

[bryan_boorstein]: 1:01:41

wait on our pladcast.

[aaron_straker]: 1:01:43

Yeah,

[bryan_boorstein]: 1:01:44

I swear that I looked at this a couple of months ago and it was like fifty percent

[aaron_straker]: 1:01:48

no, it's higher. I'm almost positive it's significantly higher. I'll double check right after the call, but yeah, yup,

[bryan_boorstein]: 1:01:50

Okay. interesting, yeah, yeah, yeah, interesting,

[aaron_straker]: 1:01:54

but okay anyway, thanks you. Listen is always guys. Brian and I will talk to you next week.

[bryan_boorstein]: 1:01:58

byebye.