Hey, Athletes! Do you drink caffeine? Ever wonder if it affects those differently according to their genetic makeup? Tune in to this week’s episode of the Garage Gym Athlete Podcast to find out!
Episode 87 of The Garage Gym Athlete Podcast is up!
Do Your Genes Affect Caffeine Response?
In this week’s episode of the Garage Gym Athlete podcast we have Jerred, Joe, Kyle, and Ashley. They give us their weekly updates and announcements before they go over this week’s study. The study is on caffeine and if it can affect people differently based on their genes. This week’s topic is another book review. The crew go over The Obstacle is The Way by Ryan Holiday. They talk about their takeaways, favorite parts, and not so favorite parts of the book. To end the show, the gang goes over this week’s Meet Yourself Saturday Workout. It’s Thousand and if you are able to complete it within the time cap, you will hit a thousand reps!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 59-MINUTE EPISODE WE DISCUSS:
- Do Your Genes Affect Caffeine Response
- Thousand
- Takeaways From This Month’s Book
- The Obstacle Is The Way
- No More Quarantine For The Shrums!
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jerred. Moon here with college from Joe Courtney Ashley Hicks. How’s it going? Good. Good. All right. Well, I will do the podcast overview today. I won’t skip it. But I’m going to start with a garage mathlete shout out. So we have Zach easson. Spoiler alert, also the athlete of the week. He’s actually tackling an event. This this week, this weekend? I think so. It’s called the Camp Shelby Norwegian foot March. And it’s a long foot March. And he mentioned, he mentioned in the podcast. I don’t want to spoil too much of the podcast,
Joe Courtney
but technically the episode actually would have already came out. Yeah,
Jerred Moon
I thought it was coming out the same week,
Joe Courtney
as this recording week. By the time this what publishes You know, it was this like,
Jerred Moon
Yeah, he’s like, he’s like, in a couple days. Like, yes. Oh, so you guys have already heard it. I didn’t spoil anything. Yeah, so so Zach, he’s
Joe Courtney
you’re late to the party. If you don’t know them. Yeah, you didn’t listen.
Jerred Moon
Sorry. Trying to talk in the future is hard. Anyway, he mentioned listening to podcast episodes as he’s tackling this stuff. And so Zach, if you’re listening to this episode, right now, as you’re tackling the march we’re all going to give you one little tidbit of advice for real quick so no, I’m gonna say kill comfort. Because that’s what you got to do for the entire event. Everyone else give give Zach a little encouragement as he’s rocking down the road.
James Can you doing?
Ashley Hicks
I mean, I mean, rucking
Jerred Moon
Just keep swimming. Just keep
Kyle Shrum
listening just go faster.
For you,
Joe Courtney
when you’re at about the halfway point, you know, after you’re getting really, really tired, start thinking of the best dad jokes that you can. Because they might be terrible, but you might start laughing to yourself. And then as we learned, smiling can help.
Jerred Moon
Absolutely helps. And what was that book we read? Where the guy swim around the island? The Art of Brazil? Yeah, yeah. Art of resilience. So my favorite? No, my my favorite takeaway from that book was his reframes a very simple things. So that’s another good advice as you’re going through this if you get a blister. It’s not a blister. It’s a put pillow in balloon.
Joe Courtney
I don’t know.
Kyle Shrum
Foot pillow. That’s it.
Jerred Moon
Yeah, yeah, you just reframe all these things. So Zack, good on you, man. And good luck for the rest of your event. If you are listening to this during That’s awesome. But today, what we’re going to be getting into is a study. The study is called caffeine exercise physiology and Time Trial performance. And that’s I’m gonna stop there done in 2020. obstacle is the way by Ryan holidays, the book we will be covering today. And then the workout is called 1000, where we try and squeeze in 1000 repetitions in under 30 minutes, kind of a challenge to see if you can actually do it. But before we get there, we’re going to get into some updates. And I will start with Kyle since he’s wearing the red PR shirt.
Kyle Shrum
That’s right. quarantine is over. Thank goodness, not for the world, just in general, but just to name a world. Our family specifically. We were a close contact of somebody who had COVID. And so we wound up having none of us got it. And none of us had any symptoms whatsoever. None of us were even a little bit sick, which is good, but does kind of make quarantine a little bit more unbearable when it seems like there’s really no purpose to it at all. Like I’m glad none of us got sick. But if we had gotten sick, I could have looked at it as well. One of us is sick, so we probably should quarantine but since Netflix got sick, I was like this is totally pointless. So reframing you know, like, what,
Jerred Moon
what are your eight automatic carrier? You’re glad you didn’t spread it.
Kyle Shrum
That’s true. That’s true.
Joe Courtney
I mean, to work out outside too, as well.
Jerred Moon
A bunch of Okay, we’re rereading that book by
Joe Courtney
reframing.
Kyle Shrum
Anyway, so Hannah and the kids are back at school today. And I am back to my work routine. routine and things are things are going well, so that’s great. Great. I’m gonna go with Joe.
Joe Courtney
Hello. So we made kombucha this past weekend. Mostly.
Kyle Shrum
kombucha
Joe Courtney
is it kombucha?
Ashley Hicks
kombucha?
Kyle Shrum
That’s an own wine a?
Joe Courtney
Yeah, I just do what I want. So we made the fermented stuff in a jar with a Scooby scoby whatever Scooby Doo Yeah, yeah. Yeah, you make me tilt on all mucho
Jerred Moon
with a Scooby.
Joe Courtney
Yes, Scooby Doo. So we’re on our second batch. We put it in jars, added some flavors to it. And now that’s just gonna age for another two weeks and then the second batch has, I don’t know what else is in it. And I think we’re gonna get on the second batch. Just let it sit for a while where in the What about things that we don’t use? Yeah, ferments and possibly to an alcoholic, but the first batch we are not. We’re just gonna, we’re just gonna drink him and I have to burp them every day. So it’s like my little project. A little chore, baby. Yeah,
you literally like
Joe Courtney
like, how do you? I guess I picked the bottle up and I tap it to burp. No, just you just break the seal and then you put it back.
Jerred Moon
Oh, not like a baby.
Not at all like
Jerred Moon
a baby. You ever see on a baby? No cow.
Joe Courtney
I don’t know why anybody would trust me with that. Anyway.
Kyle Shrum
That’s a good point.
Joe Courtney
Yeah.
Jerred Moon
So we make kombucha at my house for a while. Emily’s pretty good at it. And we also had a starter for like bread. This is called starter sour these Yeah, these things with bacteria. You just have to feed constantly. There are a lot of work to child you have to keep these things alive. It’s very interesting. I thought they’re also similar. Yeah,
Joe Courtney
yeah, I pump the brakes on any sourdough as of right now. But she’s got some other bread and baking stuff going on. So so at least that’s, that’s fine. We’ll do one thing at a time. We’re going to do sauerkraut next though. We’re just getting all the all the fermentation. But I got a new gym present. And I’m wondering if you guys have any guesses of what it is?
a mask?
Jerred Moon
The knife? Was it a dagger to your heart used? That was my guess.
Is it the extra barbell that you left or somehow doesn’t want to go?
Jerred Moon
You got your kettlebell back that’s
Ashley Hicks
throwing spears. I
Joe Courtney
thought this would be like low hanging fruit. I got a sandbag. Just Yeah. poking at me. And we start
Jerred Moon
testing out that sandbag track that we’ve been talking about.
Joe Courtney
Maybe I filled it up yesterday and I couldn’t even completely fill up all the inserts. I got three inserts for the 150 pound one from rogue. And the third one I couldn’t fill up all the way so it’s full to the max. I don’t know how much it weighs. I’d have to either. I don’t know how I would wait on a regular scale or just like hold it and step on the scale. I haven’t figured it out yet. But this weekend, we’re going to play with the inserts and get each insert to weigh a certain amount.
Jerred Moon
So yeah, that 150 pound sandbag is the same one I have mine’s not from rogue it’s from Brut I think was the the company they made in the USA and stuff. I think it’s very similar though like a cylindrical bag like three smaller like sandbag inserts, and 150 pounds is is serious. I thought that because 150 pounds on a barbell, I can do a lot of things with that. I could look, you know, but 150 pound sandbag is very different. It’s so hard to even get on my back. like to be able to like clean it over and everything. And if anyone figures out sandbag press, just let me know. I’d love to see how you guys do that.
Kyle Shrum
I’m sure we’ll have somebody. Yeah, Joe, do you have to buy sand over there? Or do you just run down to
Joe Courtney
like, actually about to say that? Literally, there’s an empty lot across my street and that’s how we would take our paddleboards to go paddleboarding. So I just walked across the street, but I had to walk a little bit to like an area because there’s a whole bunch of rocks and other crap in it. So I had to find like a nice, Sandy area. But it was it was you know, like 50 yards. I started picking up birds after his full sight. Yeah, I did pick it up and take it back. And I was like, wow, this is way heavier than I thought it was gonna be.
Ashley Hicks
I mean, you’re not going to the gym, so might as well get your workout in somehow, right?
Joe Courtney
I went. I went two times this week. It was you broke your own roll. I just had to get out of the house. Yep. All right, Ashley. What do you got?
Kyle Shrum
I guess it’s Ashley’s turn, Chase.
Joe Courtney
relinquish the throne.
Ashley Hicks
Crushing solo parenting Scott says the last week that Scott’s gone and I’m ready for him to be back. Not that it’s like terrible when he’s gone. You just kind of miss him But anyways, hasn’t been too bad of a trip and he’s flying every day. So he’s pumped but I’m still crushing My only two strength days a week. And I really miss running. I know that’s weird but are like the workout this that’s coming up 1000 like that’s kind of another workout that I would just like Love to do kind of thing and just miss kind of that stuff But anyways, I am also have to do a retest of one of the the small intestine bacterial overgrowth so if you’re watching on YouTube, you’ll see what I’m talking about but anyways have to redo it. There’s just
Jerred Moon
12 minutes ah yep 12 minutes 12 minutes she’s gonna do a breathalyzer only the YouTube viewers get to see it.
Joe Courtney
Also on ba see see if she’s actually has had a few glasses of wine or something before? Yeah,
Kyle Shrum
she got some of Joe’s kombucha and
his camera. I know
Joe Courtney
it’s the good stuff. cambogia
Kyle Shrum
you guys like Baraniuk bootleggers now?
Joe Courtney
Yeah. Well, we Yeah. But there’s certain he wrote on Yeah. So that’s it. Already and bootleggers we’re
Kyle Shrum
getting. We’re getting a T shirt now.
Joe Courtney
By that domain. Yeah.
Kyle Shrum
All right. Sorry. We totally, totally hijacked your update.
Ashley Hicks
You’re fine. I think y’all version of my update was way better than my own. All right, Jared, your turn. Oh,
Jerred Moon
okay. So I’ll make most of it quick. I have one awesome update, and the others or whatever. The weather is back to normal. But the whole Dallas area was destroyed by the weather. So my kids are virtual, not because of COVID or any other reason other than the school flooded. And so my kids are home until maybe mid March. Maybe later. We’ll see. very reminiscent of exactly what happened this past March. Just kind of funny. Funny timing. So yeah, that’s going on. But it also it’s, so I’m building this office, right, maybe we’ll see. Now it’s actually happening. But all of Dallas is, like I mentioned, broken, so all the trades, you would get to come to work out. Like I don’t know if this thing will be finished this year. Like we’re definitely building it is supposed to be done. Like in a month, we haven’t even started. So. And now things are getting more backed up because people have more serious problems than we do. And anyway, it’s not a complaint. It’s just a crazy process, way different than I thought it was going to be. Because apparently COVID affected. Construction and now weather breaking an entire city, a large city at that. So yeah, that’s my update on the office. I told people I’d periodically update. But the cool thing was kind of cool. I was running on my true form yesterday. And I Eleanor came into the garage. And so I’m running facing this way I heard her come in, I turned around, and it has like handlebars, right on the thing. And I kind of grabbed the handlebars, because running while you’re not looking, it’s a bad idea. When I grabbed the handlebar, I got the worst electrostatic shock of my entire life, like my entire life. And I want to explain to you how bad it was the screen turned into like Mandarin characters. So it was it was like it tells you your pace. It tells you your time, your distance, all these things, right? The electric shock was so bad that it screwed up the screen, I had to take all the batteries out and reset the whole machine for it to start working again, it wouldn’t just like click back over. So that was pretty crazy. And I just wanted everyone to that’s like the second week in a row. I’ve said something negative about the true form. I don’t know if that’s true form related or maybe the weather’s changing. I don’t know why that was such a crazy shock. But it felt like an actual electric shock and it ruined my monitor. Well, not permanently. So
Joe Courtney
at that point, do you like hold on tighter and stop running? But then you’re gonna keep shocked? Or do you let go and still run while you’re kind of still shocked?
Jerred Moon
I kept running. Because that’s what you should do. That’s the answer.
Kyle Shrum
That’s always the answer. You just keep running.
Jerred Moon
Which Why am I running on a treadmill and so as to not be running? Or taking it easy. I was gonna do things on the bike. Well, I started doing a quarter Murph as a warm up and cool down on the back front and end of my workout every day. So that’s why I’m running. And so you’re doing a half Murph every day. Yeah, half Murph every day, three morphs a week, but none of them are actually immersive doesn’t count. Because they’re all quarters.
Oh, right.
Jerred Moon
Just think about it, though. You run a quarter mile. You do some push ups and squats. Yeah. And then you run that’s basically a good that’s just a good warm up. doesn’t even take 10 minutes.
Kyle Shrum
Okay. All right. Unless you get shocked into oblivion
Joe Courtney
by your as you look at your heart rate data after that. Oh, I
Jerred Moon
should. I mean, I’ll definitely have the data right. I’d pull it up right now if it wouldn’t take me too long to do that. But Oh, wait. No, did I have something for next week cuz Okay, well, maybe that’s just going to be happening every day, I just will get these violent shocks. And maybe I’ll be trained like a monkey to not run on the treadmill. Like, okay, let’s go over there it shocks you when you get on it. Okay, let’s get into the study, we’re talking about caffeine. And really the point of this study was to look at how caffeine caffeine performance effect, but in relation to very two very specific phenotypes. And look, guys, I’m not gonna lie, I don’t know, jack about Gino types. All right, I’m not. I’m not a geneticist. I’m not a scientist. I don’t even know what they are. So I’m not gonna I’m good on energy systems. And a lot of other things. I don’t even know what the hell we’re talking about and half this. And I could have researched in Google to make you guys think I’m way smarter than I am. But the reason I didn’t is because the it didn’t matter. The genotypes just didn’t matter at all. In the study, there was no specific genotype that had a better performance effect while there were training. So since the genotypes don’t matter, I don’t really plan on talking about them that much, because it was kind of a, you know, they they didn’t, all they found was there was no performance factor like in there wasn’t a advantage or disadvantage to having a certain genotype and caffeine. So, boom. But what did they do? They had they screen 66 cyclists ended up with 40. And they were just testing them on a bunch of things. With cycling, they had a couple different tests that they were doing, and they measured a bunch of things. They’re doing a submaximal mole cycling test was about 20 minutes in duration. They had it. They started at 55 minutes after they had ingested either placebo, or the actual amount of caffeine. And I always like to point out how much caffeine because I always think it’s so much anytime we talk about caffeine on the podcast. So they’re doing five milligrams per kilogram of body weight, right, so I’m just over 185 pounds, that would be 420 milligrams of caffeine all in one shot, which I think I could handle that much over the course of a day. But if you just gave me like 420 milligrams right now, I would probably be pretty shaky. So quite a bit. And that is another thing. If you do look at the overarching body of literature on caffeine, it’s always a lot. It’s always a lot when they do it in studies. It’s never like 150 milligrams shot or 200 milligram shot, it’s always like 400 500, you know, 550 milligram. So you if you really want to take part in caffeine consumption and making you better just think about that. Overall, caffeine helped with everything, right, like made you a better human. To the most research ones that we talked about supplements are caffeine and creatine. And they both just work. So in the cycling test, the cyclists on caffeine outperformed the placebo. And there are a lot of little things that we can point out that were kind of odd and whatnot here and there. But I like to throw it over to you people and see what you
Joe Courtney
think the point of this study was based on, you know, there’s two different types of people one are, can caffeine can work for them the other one they can’t. So I think they’re just trying to definitively say, hey, it works for these types of people, not these types of people. So if you find out which one you are, you’ll know if caffeine works for you or not, but it works according to this to everybody still versus what the it’s thought to have, like, you know, some people do and don’t
Jerred Moon
receive it. Well, I read another study on just related or similar to this one. And it said that caffeine will affect your performance gives you better performance outcomes, even if you don’t feel the effects of the caffeine. So I think that’s really if you’re like a caffeine doesn’t affect me, it’s like, Yeah, but you still might actually perform better, just because you don’t get jittery or feel more mentally sharp, or whatever you get from caffeine doesn’t mean it’s not going to help you physiologically, which I think is really interesting.
Kyle Shrum
They kind of measured that in this as well Didn’t they measured like not, Wasn’t there something in there where they tested people to see if they could correctly identify if they had the caffeine or the placebo. So it was like perceived knowledge of the supplement. Taking the caffeine or not, but that didn’t have any effect on the physiological outcome anyway, yeah,
Joe Courtney
yeah, that’s good. Me personally, I can’t I do have caffeine before cuz I work out in the morning, but I can’t have a full cup of coffee. So you’re saying that like you know, for 400 milligrams or whatever, I have like a third of a cup of my of my vessel of coffee.
Jerred Moon
Just
Joe Courtney
so I had a third of a vessel of my pourover, which is still Decent amounts probably 50 grams made milligrams or something? I don’t know,
Jerred Moon
like a third of the vessel.
Joe Courtney
Yeah. Because I think pour overs like 150 milligrams. Yeah. Yeah. So I think it’s about 50, we’ll just say 50 milligrams or so. And that’s kind of my, my cutoff point with I know, because if I have a full cup of coffee, I’ll either get, I almost like start to feel tired if I have too much caffeine, and not enough water, not enough anything else. And I noticed that like, throughout the day, if I just drink coffee and not hydrating, then I actually feel more tired than if I’m hydrated. So I’m almost surprised that or it would be would have been good for the study to have like water be measured while they were doing this, to see if how it would affect it. But I also liked their setup for the actual study they had, you know, after they gave him their their caffeine, they had like an hour before they even started the workout. And then they did a 20 minute low sub minute warm up like sub Max 10 minute rest. And then they started the actual test of their measuring, which I thought was was pretty good. Versus, hey, here’s a bunch of caffeine Now jump on the hamster wheel, and we’ll see what happens. So that was cool. But other than that there, yeah, like you said, there’s a bunch of other things that it affected that, too, but actually what you got.
Ashley Hicks
Um, so I also drink caffeine in the morning, and I also workout in the morning. So I guess, you know, it will affect me whether I feel the effects of it or not, like Jared said, One, a couple of things that it helped that I was just interested in, it said it affected their heart rate. But in a good way, like, so.
Jerred Moon
I thought it was a mistake. But then I read the full text and dimensions at two separate times. And so like I guess this is not a mistake,
Ashley Hicks
right? Yeah. So because I would think that their heart rate would increase and not decrease. So it always made me think to when we you’re working out and then your heart rate is able to come back down is maybe that’s also better for recovery, when you’re recovering from like a ride, especially as a cyclist. It also reduced the time of completion in the time trial. So when they were going for a time trial, you know, they were able to get it done faster. And their power output was also increased, which was super cool to think about. And then I just said, I’ve never used caffeine to help like a workout. I said, I just drink my normal vessels of coffee prior to, but it shows that caffeine is effective. And you know, doesn’t matter what genotype you are, I can’t I mean, like we said, we have no, you know,
yeah, I mean,
Ashley Hicks
caffeine works for you. But the other thing I thought that was kind of cool is like the rate of perceived exertion, their RP decreased. So something that could have been like, I don’t know, seven or eight on a scale of Rp 10. Maybe went down to like a five or six or something. So that that’s kind of how I read it. I don’t know, obviously, the scientifical terms.
Joe Courtney
Yeah, I mean, I feel like it’s more of a mental thing because I sometimes have it because I don’t really need it to work out. But I think mentally I just my brain just has to wake up. I don’t know if it’s actually gonna affect my performance. I don’t have it to affect my performance to go for a ride but like, if I just, I just kind of needed to get my brain working.
Jerred Moon
Yeah, there was a time in my life where I had to have a pre workout supplement before I would exercise that was really just the college days. And I’ve so far removed it from from that at this point, like I do work out in the afternoon most of the A Yeah, if you’re on YouTube, you just got to see a breathalyzer but if you’re just listening to the podcast, you can just imagine it.
Joe Courtney
You’re actually making balloon animals. Does anybody want a rabbit or like me?
Jerred Moon
So anyway, I think most of the caffeine since I have caffeine pretty early in the morning and I don’t work out till let’s say three. It’s mostly out of my system by that point, and I don’t I haven’t used caffeine to augment performance is what I’m trying to say. I haven’t done that in a long time.
Ashley Hicks
Right. And when you say mental Joe like for the caffeine, like for the people that were that took the placebo though like they didn’t have the caffeine I don’t know I didn’t Where are you going with that as I guess was my question like when you were like this caffeine just
Joe Courtney
sorry, like for me to like just to get the right motivation mindset for training I just feel like I need to wake up and like get go to like actually think of like, yeah, you know, I’m ready to go ready to get this workout in. versus if I’m just waking up. I’m just like, Huh, I’m just sit on the stool for a little bit and just see what I think. It just gets me moving
thinking
That’s great.
Ashley Hicks
All right, I’m done. Kyle, what you got?
Kyle Shrum
I mean, not much. Now. Pretty much, pretty much all of it, I would say. First of all, Tom, if you’re, if you’re going to try to use caffeine, I haven’t used caffeine to bolster performance either. I’ve talked a lot about, you know, caffeine, we’ve talked a lot about it. But I’ve talked about how like, I just don’t, I don’t really feel like I need it. I mean, I drink coffee every day. But I don’t feel like I drink coffee, because I like coffee. I like the taste of it. And better now,
Joe Courtney
it’s better to say,
Kyle Shrum
I’m getting more, you know, I’m definitely getting more caffeine now with the coffee that I drink than I used to, I used to just drink, you know, decaf from a Keurig,
Ashley Hicks
which imagine how much Keurig coffee would have to ingest in order to get 400 milligrams,
Jerred Moon
maybe like a box of Keurig.
Kyle Shrum
This is just today, like, anyway, so I don’t, I don’t still even today don’t really feel like I need it. I just like the taste of coffee. And so I just drink it every day. But I would say if you’re going to try to use caffeine to bolster your performance, make sure you Tom it properly around your training session. So it’s kind of like what Jared said, he drinks coffee in the morning, doesn’t train until the afternoon. Um, I’m the same way I drink it in the morning, I don’t train to the afternoon. Maybe it affects me, I haven’t tested it at all, maybe it doesn’t. But I would say most of it is gone by then. So I would say if you’re going to try to use caffeine to bolster performance, make sure you’re timing it around your training, where if you’re going to work out in the afternoon, make sure you have a little bit like 30 to 60 minutes beforehand, just so that it’s in there, I would also say be aware of the other effects of caffeine, because caffeine doesn’t just, you know, help with your performance, be mindful of how caffeine affects you individually. And this is kind of what we say about all supplements, all nutrition advice that we give, I feel like we say this, we have this point every single time. It’s very individualized. And so we can have studies on all this kinds of thing, all these kinds of things. But if it’s going in your body, it’s probably going to affect you in some way personally to you, then it’s going to affect other people. And so just kind of be aware, be aware of all the other effects that caffeine has on you. Because it’s going to affect you, in a different way than most people, not necessarily negatively. But just if you’re going to start using it, then just be mindful of all of those things. Like for instance, I used to get migraines all the time. It’s weird, I haven’t had a migraine since I started doing this could have been could have been the quality of the coffee I was drinking, it could have been you know, it was just really hard to hear these
Joe Courtney
headaches.
Kyle Shrum
migraines, migraines and headaches are not the same. Your
Jerred Moon
Keurig has gotten it’s just
Kyle Shrum
hashtag, not a sponsor. Definitely not a sponsor. Anyway, I would just say, Tom, your caffeine consumption if you’re going to use it for training, and also, just if you’re going to use it for training, be aware of the other effects that it has on you. Just as a general advice,
Jerred Moon
I know it affects like Emily and I are great example. I could probably drink caffeine, caffeine, or let’s just say coffee for majority of the day, and it’s not gonna affect me too much. Emily can have like a half a black tea in the morning and not sleep that night. It was just very, very different. And it has like a big impact on her it really affects her sleep. That’s a big reason she doesn’t drink it most of the time. Because she really like is not tired at all, when you know. And so that’s something you got to kind of think about if it affects you that like if you’re that sensitive, more like Emily would be then. Yeah, I would I probably wouldn’t try a 420 milligram shot, you know, but me I would I would try it. I do think I would be a little like jittery and stuff. But I think ultimately, my body would handle it just fine. The only other point I had from the study was that I have not read this before that the caffeine ingestion, increased blood lactate levels. And I did not know that caffeine could do that on its own. So we’ve talked, you know, we talked about zone two, really, if you start to increase your blood lactate, you’re getting bumped out of zone two. And this is where you’re going to get hit lactate threshold, depending on how fit you are whether or not you can utilize that like lactate for energy and stuff, but you don’t if you’re trying to do something lower intensity, or you know zone two like we have in our training, I would stay away from the caffeine that day if you are someone who drinks caffeine before workout. I mean drinking other than when I read this the only study I’ve ever read that said that the heart rate decrease when people drink caffeine. So I don’t know that to be true. So I’m just going to pretend like it’s not until I read another study that says the same thing. But I would not drink coffee before, or any caffeine before I hit a zone to workout because I don’t need anything else affecting my heart rate in any way before trying to knock out a frustrating zone to workout. And furthermore, you know, increased blood lactate levels, which is the main reason we’re trying to do zone two. Like we’re not just trying to keep our heart rate in a zone for fun, like we’re trying to not hit those blood lactate levels, so we can burn more fat, and we won’t have to switch to different energy sources. So don’t drink the caffeine. I mean, really, I feel like it can affect your training in a major way. It helps with your performance. But I wonder how much the blood lactate increase? I should dive into that more. But anyway, keep that in mind for your zone to work primarily. And my only takeaway was the amount or the main takeaway for garage mouth is the amount which was five milligrams per one kilogram of body weight. And like Kyle said about one hour before, is when you want to take it. So yeah, that’s it. All right, we’ll awkwardly segue into the obstacle is the way by Ryan Holiday. So I have a little synopsis here. It’s a modern take on the ancient philosophy of stoicism, which helps you endure the struggles of life with grace and resilience by drawing lessons from ancient heroes, former presidents, modern actors, athletes, lots of different people in this book. And that’s it. That’s kind of my you know, what is the book, it’s really, Ryan Holiday has taken stoicism and multiple different books now, and made it more mainstream and popularized it again, you know, these things do exist. But if you’ve ever read any of the original, stoic philosophy, I mean, it reads, similar to like the Bible at times, were just kind of hard to fully comprehend without like reading, like a couple sentences at a time and stopping and trying to think about what that meant. So I think what he’s done is awesome, you know, by making stoicism more popular, but we can we can dive in to more of the book, that’s not my takeaway or anything, I just kind of what the book is about. Who wants to go first, and we got to get the, we need some sort of like garage, gym athlete rating for these books. Like that’s something we need to start, we give this one five barbells to kettlebells? Or I don’t know. But, uh, oh,
Ashley Hicks
let’s do like a scale from one to 10. I keep it
Joe Courtney
all work on it. Oh,
Kyle Shrum
well, I have the
Jerred Moon
right thoughts on the book.
Joe Courtney
But by next review. Okay, so I’ll start it off, because I think I’m going to take this a different direction, then the other people will, I think the point of this book, honestly, is, is really, really good. The main, the main point, if you boil it down, and it was actually one of my favorite points, and of the art of resilience, and one of the things that I brought up and as about perception, and perspective of what you’re doing and when bad things happen, and how to reframe your perspective and state of mind to get past certain things. I think that if you take that just think about every point in the book, that is the main that is my takeaway, and is a great point. And I think more people need to do that. But I think he most of his examples fell flat to me. I don’t think he did all that well and explaining them, or they kind of got jumbled up in a little bit to me, I’m gonna try not to, to rant about it too much. But like one of his examples, when when he got one from Rockefeller to Amelia Earhart, they were contradictory to me. When he didn’t mention Rockefeller, he praised him for not doing something when he had an opportunity. But then Amelia, he was like, Yeah, she took that opportunity, even though it sucked, and look where she is now. And those like, sometimes, if, like, I think he he had a great point, and what he wanted to boil this down to four, like you’re saying, you know, bringing stoicism, people making it relatable. But I think you just I think choosing the biggest names that like Google pops up with kind of makes it hard to relate to me to at least to me,
Jerred Moon
that’s kind of my critique of the art of resilience. It’s because if you think about when the authors write these books, they don’t read then you stumble across the life story or scientific studies, 100 of them and then all of a sudden, like, maybe I should write a book on stoicism. You know, there, they start with stoicism and then that I’m gonna go try and find as many examples as I can in and twist. You know, what is true to what I’m trying to write about. So I do think that when authors are using examples like that, it can be it can get lost.
Joe Courtney
Yeah, yeah. And I guess I see what you’re talking about now with our resilience, but you know, when when someone’s like, Hey, you know, look at what see what Steve Jobs did. If he can do it, you can do it. It’s kind of hard to, to pick up on it. It’s kind of like when you tell your kid Hey, you need to go to college. And they’re like, Well, Jeff Bezos didn’t or something like And you’re like, well, that’s just like 1% of the 1% example that you’re giving me. Anyway, if you think about focus on the main point of the book, while you’re going through it, I think that is the most important thing to do. And it is super short. So like I read this thing in two days, or listen to it in two days. So it is a fantastic point, just to keep that in mind. But to me the the examples kind of fell flat and were hard to hard to relate to. But I will pass it off to Kyle who might have some more productive things to say.
Kyle Shrum
So I kind of just a word about the writing style of this book, it’s a made up a word to describe it, described it as bluebee. So like, there’s a lot of blurbs in it that you can take out to just edit it. At times, it kind of seems like he’s just kind of repeating a blurb after blurb after blurb. And so like this is something I can take out and just put it on a sticker or put it on a poster or something like that. And, but kind of like what Jared said, It reminded me of reading like something something like an ancient source, something like what he’s talking about from stoicism, the writings of stoicism. And in if you read the Bible, a lot of people treat the Bible that way as well. There’s just little verses or passages that you can take out and boom, I’m going to use this today is just kind of my focus. And so when really the whole thing should go together. I mean, it’s hard to know the entire Bible all at once, you know, I understand that. But understanding the entire point of the work itself, instead of just focusing on little blurbs here and there. So the blurbs are helpful to kind of remember points, but to understand the entire overarching point is more important, I think. So if that’s your kind of book, then this is going to be really good for you. A couple of things that I took out of it, he mentioned the process. He specifically mentioned, Nick Saban. And so I’m not a huge fan of Nick Saban, because I’m a Tennessee fan. But I do respect the crap out of him as a coach, I think He’s unbelievable. As a coach, and I think obviously, the process that he uses is, is really, really admirable and obviously very successful. But Ryan kind of talks about this of he doesn’t, he doesn’t teach or coach his people to focus on the end goal, which for a college football team is winning the national championship, right? He doesn’t focus on winning the national championship, he focuses on winning this drill, he focuses on winning this play in practice, he focuses on doing these reps in the gym, you know, during your training sessions, all that kind of stuff. And for college athletes, you know, there’s a lot of other things, there’s a lot of things that they need to get right every day. And that’s what you focus on, you focus on what’s right in front of you. Here’s a task right in front of you and all of these tasks together, you set the goal of winning the national championship, but then all of these tasks together, that you focus on every single day, those all add up to achieving the goal, as opposed to just always focusing on the goal. And that’s what I’m striving for, and kind of losing sight of all of the little stuff that goes into that. So that’s kind of what I really enjoyed that and one little blurb, if I could take out from it, he said the process is about finishing. It’s about finishing the task that’s in front of you. And so every day, that’s the process. Here’s the goal, the ultimate goal that I want to achieve, but then the process is all the daily stuff that you do to get up to that point. If only someone would like write a book or like a journal, or something that would help people like focus on their daily stuff. That Oh, wait, we have one of those. Nevermind.
Jerred Moon
Where can you buy it? Nobody knows.
Kyle Shrum
No one knows.
Jerred Moon
If you go to the store garage mathlete, it’s there, we’re just currently sold out that we’ll have more soon.
Kyle Shrum
Oh, one more thing that I took out of it is one of the big points, one of the names of the chapters actually, in the book is something bigger than yourself. And that’s something that I really try to stick to this personally, when he’s talking about how everything that you do, needs to be done with a higher purpose in mind, it doesn’t just need to be about you. It doesn’t just need to be about your success or your achievements or anything like that the things that you do should be focused towards others. And of course, that’s a big part of my faith as well. As a Christian. That’s what the Bible teaches as well. It’s all about living for other people and trying to make sure other people achieve, achieve what they need and what they want and taking care of others needs and putting them more important than yourself. But that’s, that’s what I’ve also found with just goals just in life is if you’re only focusing on achieving something for you, or you’re achieving something because of what you get out of it eventually. I mean, that’ll work for a little while, but eventually that’s going to come crashing down. Because at some point you’re going to realize that you are not a universe in and of yourself. You’re not an island. There are other people around you. There are other things things around you that you need to support you. And so if it’s all about you, eventually all of that falls apart, because there’s nothing else to hold it up. And so that’s kind of what he’s talking about is, yes, focus on these obstacles and focus on the path and focus on the process. But your inherent motivation should not just be selfish, it should be pointed towards others, as well, or pointing it pointed towards some purpose that’s higher than you. So I really enjoyed that as well. So just focus in on the process, and making sure everything is driven towards a purpose that’s bigger than yourself, I think those couple of things are really helpful for people to just be mindful of.
Actually.
Ashley Hicks
So I won’t over. I don’t, I won’t overdo what, you know, Joe, and Kyle already said, but basically, he kind of breaks it down into three disciplines. He talks about perspective, he talks about action, and then he talks about your will. And we’ve talked about personal perspective at length. But what I loved about it, too, was he also talked about like, this isn’t just something that you will hit, and then you’ll never have an obstacle again, like this is for you to learn something to then apply it when other obstacles come, you know, you’re not just going to, you know, never have an obstacle in life ever again. So, hopefully, that this is something that you can take a mind shift, and then apply it to anything else that potentially is, you know, stuck between a rock and a hard place that, you know, you come across, in life in general, I love that they talked about right and effective action. Like, when you come across a problem, don’t just, you know, throw darts at it, you know, just randomly try to figure things out, like he talks about having a plan, and how to actually like, stick to that plan and try to take steps towards the goal that you ultimately have, and have a game plan, not just like, dive in. And that’s what I said. And then he talks about persistence and flexibility within that to which I loved that. Like, if something isn’t working, you know, try to be flexible about it, try to shift something and try to do something else, you know, even if it’s, again, outside outside your realm of comfort. So overall, I agreed with Joe a little bit like there was a lot of storytelling in this book. But at the end of the day, I also agree with Kyle, you need to take home like the big overarching theme, and the I agree with the points in the book. So yeah, Jared, what did you think about it?
Jerred Moon
Yeah, I think it’s a good book. I think you’re either gonna kind of like Ryan holidays style of writing or you’re not. You know, my favorite. My favorite quote of all time is by Ben Franklin. And it’s either write something worth reading or do something worth writing. And I feel like he I’m not saying Ryan Holiday hasn’t done much i don’t i don’t know much about the guy. But he makes his point through other people. Like almost, I think, zero personal experience. Like I think he talks about himself a little bit like in the, in the beginning, I’m not saying he hasn’t experienced these things, but that is more of the approach. He’s, he’s writing something worth reading, but he’s not necessarily focused on doing something worth the writing. And, you know, those are two very different types of books. You know, like Jocko his books, all he did something, he’s telling you what he learned, David Goggins, you know, though he did, here’s his life story, art or resilience guy, I did something awesome. Here’s what it’s more about, I did something awesome. And I’m either going to write about myself, or, you know, you can pull examples. And I think that in this realm, because I read a lot of these types of books. I prefer when the person’s done something, as opposed to you telling me about historical examples. And I don’t dislike I use historical examples in my book killing comfort. So it’s not like this big critique. I just tried to say you either you either like or dislike it based on what what type of books you generally gravitate towards. I think anything on stoicism is good. My biggest takeaway, similar to everyone, here is the perception. We cannot control what happens to us, but we can control how we respond. That’s it. And I don’t I think if you don’t figure that out in life, you’re gonna get beat up pretty bad, because a lot of crappy things can happen in life. And really, that’s the only guarantee right is that a lot of crappy stuff is gonna happen. Some good things are gonna happen too. But there’s no way we get out of this thing alive. And that’s crappy already. You know? And so these are things that you need to think about. And prepare yourself for. So I think stoicism is great. I think his book, he also put together the daily stoic, which is like a kind of like a daily devotional type thing. It’s like a small passage and then his explanation of it. I think if you really want to dive into stoicism, that’s a great place to do it as well. If you need bigger picture ideas, any of the three books he’s written, are all about stoicism in one way or another. I think it’s just a good way to live your life being more stoic. And a lot of people are stoic in nature without having looked at the writings of Ryan Holiday. Like I think I was generally a more stoic person, my dad’s like, stoic as hell. Like it’s just kind of the you know, the people embody these things. And I feel like the previous generations were way more stoic. Just like my dad’s generation. My grandpa like those people were just really stoic from, from life not from reading anything from Marcus Aurelius. You know what I mean? So, a lot of people already have that. But I think it’s a good thing. If you don’t, if you do struggle with that being a little bit more stoic than I think you should really dive into this stuff.
Ashley Hicks
Then after you read the book, you can go watch some Gladiator. It’ll
Jerred Moon
There you go. What
if you could read the book,
Ashley Hicks
Marcus Aurelius. Okay,
Joe Courtney
never my book.
Ashley Hicks
Is Gladiator a book? I don’t think so. I think it was
Jerred Moon
joking, then it was a movie. No,
Ashley Hicks
no.
Jerred Moon
I can hear people like you all say, I think the book is better. And I’ll be like, Yeah, well, I’m never gonna read the frickin book. So
Kyle Shrum
right here, the movie is better because the book doesn’t exist. And the movie is better than a lot.
Jerred Moon
So one time it’s worked in my life. Well, I’m just I’m slightly jealous of the fantasy readers is what I was trying to say. Oh, jealousy. I know. I can’t if the book is actually better, like that’s a factual statement. Not just, I’m trying to sound cool because I read books type statement. Yeah, it’s not like oh, I read. You know, it’s more like no, I this is actually better than the movie. I’m jealous of that mental visualization capacity you have that I don’t have I read a book and my brain sees words. That’s it doesn’t see what’s happening. And this is why I don’t read fantasy books. But I would love
Kyle Shrum
to read they don’t turn into movies. Yeah.
Jerred Moon
No, unless something really bad happens. All right, we’re getting into the workout, Kyle.
Kyle Shrum
All right. So the workout this week is 1000. And if you want to know what 1000 is, here you go. 10 rounds or 30 minutes of 25 pull ups 25 push ups 25 sit ups 25 squats. The point was to get 1000 reps in under 30 minutes. The pull ups you are allowed to Kip but that’s pretty much it. This is about as simple not easy as meet yourself. Saturday can get 10 rounds or 30 minutes of those four things all bodyweight if you are a competitor at best. If you’re not a competitor at Avast if you want to try to be a competitor,
Jerred Moon
but what is that written in the workout? Where best? Are you just wow, no, I don’t even remember that. That sounds stupid with a vest on goodness. What was I thinking?
Kyle Shrum
I don’t know.
Jerred Moon
Okay, I’m gonna start with, this isn’t all of my advice. This is not all of my advice. But I want to just mention, since you just briefed it, it’s a time cap like a hard time cap. And it should be for safety reasons. I say this in the brief as well. Like, if you want to do Broken Arrow and you keep going or like whatever, you know, some of the other ones we have, that volume is not as crazy, right? Like it’s, it’s crazy, but it’s not as crazy. This one if you if it’s gonna take you an hour and a half to complete 1000 reps, that’s gonna be some serious pain, maybe hospital pain, you know, because you can get down to breaking down your muscles then poisoned your kidneys. So you don’t want to get to that level. If you are trained enough to do this in under 30 minutes, then 1000 repetition is not going to break your body down. But if you’re fairly untrained, and you’re like yeah, this is a great one to start. And it does take you 90 minutes to do it you you could be in some serious hurt. So don’t do it. Actual safety reasons not like you’re gonna be sore the next day. So that’s one of my tips. Hey sis
Kyle Shrum
a go fast. And also say when it comes to pull ups, I would say beware of kipping.
Jerred Moon
The rule is only Kip. If you can do like 20 strict.
Kyle Shrum
Yeah, I personally I don’t really recommend anybody. Kip. Pull Whoops, really? That’s just me. I don’t know that
Jerred Moon
ever for any reason
Kyle Shrum
ever. I think you should just do the pull ups.
Jerred Moon
Can you Kitt?
Kyle Shrum
No,
Jerred Moon
there you go. I thought he had like a real reason. But I think
Kyle Shrum
I think there’s a lot of Well, I think I also kind of think there’s that. I don’t know, maybe it’s just a whole CrossFit thing. And that I feel like some people think that giving is the way to do pull ups. But you should never start there. Like you need to be able to do pull ups the right way, before you go there. And I just think some people see kipping. Okay, I’m gonna keep the pull ups and it’s like no, like, giving is like, that’s an that’s an advanced thing. So like, most I don’t think most people are there where they need to be doing kipping pull ups. So that’s just me,
Jerred Moon
as I said, 20 strict. So that’s quite a bar. I agree with just since we’re talking about the kipping. I agree that you shouldn’t keep unless you can do a lot of strict pull ups. My overall view on kipping is like I, Murph. And the reason I bring it up is just we’re talking about metabolic response, Murph strict. I don’t want to say it’s not a hard workout. It’s just different. It’s like doing it’s like doing a bodybuilding session. You know, I would put that in the same level of hard because when you’re doing strict pull ups, there’s just not as much of a metabolic response because there can’t be because you can’t just knock out you know, sets of 25 or sets of 50. Most humans can’t. And so the reason I think hipping can be advantageous is only that reason is Murph kipping gets really nasty really fast. Because of how fast you get you can move when you’re kipping. So I will say that that fits, but I’m in agreement with Kyle that you should. You should be really good at short books freeze or kipping. Because if you’re using kipping as a crutch, because you can’t do pull ups, you’re going to end up with an injury. And that’s not what you should do. So in this workout, feel free to go down to ring rose, something that you can knock out faster if you can’t Kip. So you can hopefully still make that time cap.
Joe Courtney
My tip will be a nod to Ryan Holiday and that his ego is the enemy. There you go. So I think you need to I mean, with the going as fast as possible. I think he can go as fast as possible on air squats and the setups but I think you’re gonna have to watch your pacing for muscle fatigue on pull ups and push ups because if you go as fast as possible, and those might be around four or five years, like Yep, I can do one pushup at a time now. And then you just kind of fizzle out. So that’s one thing to be aware of for that break them up early if you need to. Which I would if I was doing this.
Figured
Ashley Hicks
I just said choose the correct scales. So on top of having to break stuff up, you know, Jared talks about ring rows, if you have to do knee push ups, do you need push ups? You know, make sure that you’re doing things correctly. And I mean, I said bodyweight but sweet Moses, you’re going to be sore the next day. I mean, that’s this workout is just going to make you sore. And then for a good wind period, I said I would do something with a good beat. So obviously my go to combat centric, dude. Okay, yes, quarterbacks on track something when it could be EDM? I said 90s hip hop, or even go crazy and go like old school. Janet Jackson or Paul Abdul? What? The boys are gonna be like, No, no, thank you. Anyways, that’s my that’s my wind parents for today.
Jerred Moon
Nf j came out with a new song this week.
Kyle Shrum
I heard it. It’s good. And it’s awesome.
Jerred Moon
And which means a new album is right around the corner. Dun dun dun if you like NF. I’m like Jared. Yeah, I’m a fan. It’s it’s rap music. I can listen to my kids around. It’s good. Most rap is not like that. Oh, here we go get another animal. It’s 30. Okay,
Kyle Shrum
I started measuring the length of the podcast by how many? Yes. This actually has to do. Alright, so
Jerred Moon
my tips are pretty much all gone. At this point. I did want to ask you guys a question. So I mentioned kipping. And I mentioned time cap towards my two biggest things to just take note of setups though I want to know what you guys how you feel about setups in a workout like this. And it’s similar to the three five K, how should the setups be performed? In your opinion? Can you reach overhead and use little momentum to get your body up? Or should you cross your arms touching collarbone or military style coming up in elbows touching the knee or up as high as you can every time? How do you guys feel about sit ups in a workout like this and the three five game? This isn’t
Joe Courtney
an Air Force PT test. I’m not doing elbows to me. Yeah,
Ashley Hicks
and I feel like some but they’re more strict. They are a candy but I feel like to like depending on where people put stuff like I’ve seen people do that setup, and it’s not quite an actual setup like you want to ask Go your back flat, right and then sit all the way up. So what I do is yes, I use the momentum. But at the same time when I’m clenching my abs, I’m sitting up and my hands have to touch the feet, what my like, whatever I’m doing, even if my knees are up, or if I’m butterflied out, have to go all the way back and have to come all the way and touch my feet, because then I’m actually doing a full setup.
Joe Courtney
Yeah, full range. And I feel like those butterflies sit ups by ABS actually feel it. If when I do the Air Force PT test, it’s like my hip flexors or something. That’s it. That’s it is terrible. Yeah.
Kyle Shrum
I would also say that I don’t know where I got the whole best thing. Because now I’m looking at and I don’t see best written. When I looked at this earlier, I swear that it’s a competitor wherever best but now I’m seeing that it’s not there. And I’m thinking about doing setup. So the best don’t. That’s crazy.
Jerred Moon
That’s the first thing that cause like, why would I do I
Kyle Shrum
was like, yeah, so.
Jerred Moon
And then the second thing I was thinking was I’ve never done this with a vest. So
Kyle Shrum
there was a mistake. I don’t know what I was looking at earlier that said put a vest on it must have been a different workout that I was scrolling through to try to get to this one. But don’t do don’t do sit ups with a vest on and I won’t be briefing any more workouts.
Joe Courtney
So this is like when you actually know the chore and sucks at it and they’re just like well, I can’t do this anymore. Cuz I
Jerred Moon
know I can never breathe again. Remember the vest? Wasn’t?
Kyle Shrum
wasn’t my strategy at all.
Jerred Moon
Okay, so we are okay with the kipping sit up. And that was kind of my
Ashley Hicks
it’s not kidding. What
Jerred Moon
nobody wants to be like deemed as someone who keeps anything I love it started with Kyle now just spread to Joe and Ashley. It was good.
Ashley Hicks
Hey, I don’t mind kipping
Jerred Moon
when I do sit ups in training. So I’m not trying to do them for speed. I reached my hands out behind, I touch so back flat like Ashley saying I think that’s very important. But then I don’t bring my hands forward. Like throw them forward up to my knees, I bring them back down my body, like you’re tracing your body, like along the rib cage, and then I sit up because that’s going to make your abs do all the work. You could do that in this workout if you want to. But you might only get to like round three and your abs might quit. But that’s a better way to exercise your abs when you’re doing sit ups if we ever programmed them in general here. So good. Don’t be strict. All right, we’re out. Carl, you want to you want to lead us out here are you want me to take it or
Kyle Shrum
the one sponsor that we have for the podcast? Is the garage mathlete community. You guys are the greatest. You’re the best community, of any community, anywhere. for any reason, best community, if you are a part of that community, thank you for being part of the community. If you’re not part of the community, why are you not part of the community? What’s wrong with you? What is wrong with you? You need to join up. And the way to join up is to go to garage gym athlete.com sign up for a free 14 day trial. That’s right, you get to be a part of the community for free for 14 days. And we’re not even going to tell you how much it costs because you’re going to throw whatever you want at us or whatever we want at us. When you see how good the community is. So 14 day free trial garage gym athlete.com go do it, be part of the community and officially sponsor the podcast as part of the community