S4EP8: Brian Mackenzie
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DOT territory foods dot com slash yum as reason why you m slash the ready state. Try it out. I think you'll really enjoy it everyone. I'm Kelly Start and I'm Juliet Start and this is the ready state. We're excited to welcome Brian Mackenzie to the podcast cast today. Brian is the founder creative director of power speed endurance and the CO founder and president of the Health and Human Performance Foundation. He is an expert in the development and application custom protocols to optimize human health and performance his work harnesses and integrates respiratory movement strength and endurance based training approaches to elicit unprecedented positive results his protocols have been used to accelerate and raise both mental and physical performance in world-class Olympic and professional athletes top executives and operators as well as to improve the health for people suffering from various chronic illnesses. Everyday people have used Brian's tools to reduce pathologic stress into vastly heighten their mental and physical wellbeing in performance Brian himself. Health is a bad ass athlete. He completed the Ironman Canada and both the Western states one hundred and the Angeles Crest one hundred using adopted training protocols he developed to avoid injury and fatigue. We are super stoked to have Brian on this season of the podcast podcast because he is one of our best friends and because he was in the crossword world from the very beginning as an S._M._e.. Of Cross it endurance for those outside the Cross Bit Universe will let Brian Explain what that means Brian Mackenzie welcome to the ready State podcast postulate star at thank you for having me. I'll just jump right in here. You were not one of the first fifty Crawford affiliates but you were part of a special group of people known as cross fit S._M._e.'s so can you tell us what Vanessa is <hes>. What what what it is you were doing for Crawford as an S._M._e.? In the early days yes Ma'am so I think we're like round two fifty or something as an affiliate but <hes> the S._M._e.. Program was my highway in to cross fit because I anyway it's Sesa S._M._e.. Is a subject matter expert and I got involved with cross fit for the reason of endurance training we I figured out a new paradigm in how train sports specific with regards to endurance training and part of that equation was running mechanics and my entrance into cross awesome it came because I actually emailed Greg. I was like I really love what you're doing and you're so focused on movement but everybody run like Shit and I might by the way we've we've done a few to heavy duty endurance events and I just finished a my second hundred mile and we use this program and we used it in conjunction with cross fit to actually do something it. He instantly like he responded. I think that day to me was like hey can you come to Santa Cruz and talk about this and that was kind of the kickoff of what I did and that was when level ones actually had guests that would show up on Sundays and they had like an hour to I believe to actually present and information and if the community liked it then you would get an invite to another one and if they continued to like it then Greg. I would invite you to put invite you to be an S._M._e.. I had a fighter guy at my level one. Do you remember what his name was. John how common yes I had John Holloman at my my level one so yes so you are I remember when I first became aware of you. You are so well known because you could take a traditional like let's say marathon running program where people normally would do this period is thing and at the end they would end up running like twenty three miles before the marathon or something and you're able to say no. You'd actually don't need to do that much. Volume you can do way less volume and be successful and probably really prevents him. Injuries and be more awesome you tells do we call that. The cats and dogs program exactly where people were like what what you can start at how are you. Hey just that you don't have to run a marathon to be able to run a marathon. You you can do a lot less than run a marathon and be awesome totally that that was pretty much what we did and I you know I mean really really really smart. People would be like no you can't but you know when we talk about about training for an an endurance event. The limiting factor and endurance events are not what people actually equate them to typically be <hes> and so. I looked at that very differently because I got exposed that because I did a lot of long slow distance training which I you know hey got me ready for a triathlon or two or three works twenty or fifty whatever however many I did at the time until I started falling apart and then I was like I gotta reinvent. I I gotTA relook at this. You know I I just gotTa look at this differently Atlanta that was when we started playing with things about two thousand yeah was knows like two thousand four late two thousand four and then two thousand five. I opened my gym and that was genetic potential and that was where we actually administered a lot of the training concepts <music> ideas that we were doing there and started developing a community of people that were actually following this idea and the results were across the board with all of these people with lower volume but more we used more intensity <hes> pity but it it isn't necessarily like the less is more principal like it actually is harder actually yeah because we're actually applying like skill development to it. We were actually asking runners to spend time you know we're working on technical skills versus just going out and putting in mileage and it turns out that actually can be pretty exhausting but the strength and conditioning side came in and filled that gap where people have this had this idea that you know running long distances was necessary in order to get ready for a long distance well you can do that but you also need a whole lot of time to recover as a result of that or we can actually develop tissue in the ligaments tendons and ingrained better patterns movement patterns as a result with strength and conditioning work and that was what was the real catalyst everything because that was what sped up recovery to a lot of these like I guess what you call the Recovery Process to Oh these events that people are doing. What do you think we misunderstood back then there? Was this notion that as long as you did a lot of cross it you could just poway back on the volume of everything that was a misunderstanding early in the process. Not Your mistake every mistake of misunder misinterpreting some of some of your programming. I don't think people understand when you would say oh yeah role in runner five K. Today and by the way it's five K. repeats it was brutal brutal volume but it was just not joke mileage for go run for four hours or seven hours yeah yeah I mean it's not like hey go for five K.. Jog like it was like get your get. Your tail warmed up really warmed up. You know you're gonNA probably you spend as much time at least as much time warming up as you are going to be running as hard as you can't five kilometers which is no small in endeavor then recovered than do it again recover until you do. I mean but yeah yeah I mean you would get up to volume like that but yeah I mean that was stuff. I'd like I did for I think the hardest run I ever did getting ready for one hundred miler was four five kate repeats at altitude on a trail like repeating back and forth and that was brutal Ruutel I think I think one of the interesting things about your entrance into cross was at the time which was very much G._p.. And now as can be twist a little bit into maybe some sports preparation I think you guys were some of the first people people to take a real crack using cross at methodology to actually be sports specific training that means that you were using cross fit and the principles of Cross to actually support a fulltime sport not play sports mess around uses as G._P.. Stronger you're saying hey there are specific shapes civic things that we can train metabolic pathways different capacities to end the end goal was m._i._f.. Esther runner and my better swimmer yes or no I think you were some some of the first in the in the cross community that in the second thing I think that's notable in which was really similar to me is that I began to look at a lot of the movements that we were just taking for granted as conditioning as a skill and for example in Info Caveat. I was a terrible runner. I had knee pain running. I issued I I could do four hundred something on bad I could power clean three hundred etcetera etcetera was how I entered your life but I was a heel striking hauling machine and you taught me to run and then you're like good Sunday for an ultra marathon good luck that came with it. You tell us a little bit about that. Ultra marathon you send Kelly at for that experience was like well. Let me tell you that experience was. Like from Brian like having my nails ripped off right and a half hours I was waiting for my moment of Trenton. It's like I thought this is it. I am going to have in a moment where I talked to heavens and everything's good and it wasn't we filming us. I'm glad to finally get as much because this is important. I think this is important that he's still need to talk to you. When you layered on running the skill that really changed how I thought about running and it turned out? I wasn't skilled well. That was the thing is I you know I think when when we when I when I got to work with you I mean I remember distinctively. You had some north face hiking shoes with shoe inserts in them and hey. There's nothing Eh Kelly's face right now. We've talked we joke about this all the time but it was it was like on my knees hurt when I do this and I remember literally walking over to Chrissy field with him and we spent literally maybe ten minutes and he was like he got it obviously obviously and he was a quick study with it and he's like Holy Shit. I can run like I can do this like it's not Oh my God like we can do this this try. This took a little time but he he and I did the relationship the obviously the the three of us have is very unique and that was part of that process because it was so humorous with what we're doing that I was like screw it. I'm signing this guy for the quad dipsy. It'll be fun wasn't just well. Oil ultramarathons hardest like short ultra marathon. I tell a story about that so Kelly comes home from in he completed by the way for all the list yesterday did he completed it in like with two minutes to spare thus general oh he he planned that over us all the time you know his original plan was he was going to do the Quad dipsy and then he brought all these barbells weights in the back of his car and he was going to do like John or something afterwards. I remember it was Harland's ten. This is crazy. He did not even consider doing that. Afterwards we came home and he decides to set himself up in our bathroom and that was dying afterwards okay well. He was wrong poisoned so he goes and I'm out in the living room when he gets into this ice bath and after like forty five minutes he is not come out and I was like Oh my God he had a heart attack and I cruise back to the bathroom and he's in a full on ice bath sitting up asleep and I literally thought for sure he had died and I like poked him. A little bit need just woke right up just like sitting asleep enough alon is back it was cold but came out and I was okay definitely hit some re said wow. I don't think I ever got that was so talk to the story. So the the the key is one of the things that is the theme of the season is where we were there and what we are now. What do you think of some of the misunderstandings we had about aerobic efficiency? It's a lot of people came to cross it with a pretty big Robert Background and Juliette was a collegiate rower right. We had a lot of people showed up had big aerobic engines and all of a sudden. They got faster because they were doing some legitimate strength conditioning. There were dead lifting impressing pressing empower cleaning for the first time they're exposing themselves some intensity. Wh what did we have wrong in the beginning when we started to think about this aerobic function 'cause it for those. This is a four shouted because things have changed. Oh Yeah I don't know like I told you twelve years ago that everybody had it all wrong was doing it a different way. That's not true you know I I've changed that narrative. <hes> I feel that and this goes this kind of transcends through anything that we're doing especially in our world right with human performance is that we get stuck and we do this in life too but we we get stuck in specific patterns in the way we're doing things and we we begin to follow a path and we we believe that to be the only truth and and that's where we only drinking goat milk in this family well but but long slow distances one of those easy things to to pick off of because it's it's it's it's a no brainer for a lot a lot of people like if I asked anybody off the street hatred for marathon they'd probably just say I start running running and run more and more and more each week you know as I got better and that's perfectly fine as an answer but that doesn't necessarily necessarily mean we're getting to what we actually want to achieve and and I I've been able to kind of go up a mountain and see what it's like there and then take myself back down that mountain that same mountain and and go around the other side and come up that side and then go down that mountain and go to the you know another side and go up that and look at it from different variable and endurance training was one of those things in aerobic efficiency which is kind of a new word for new thing that we're talking about at this point was one of the things I didn't even totally I. I didn't understand back then I just thought you went out and you ran or you worked out and you were just training a specific metabolic pathway well. It just so happens. That's not necessarily how it works and there's a lot lot of different. There's a lot of variation in there and you know are breathing is obviously connected to that and that's obviously where I'm at right now within my work but the the interesting thing is is that we are now starting to clearly clearly see and we'll see more after this. We're starting to very clearly see that there are big things we've missed as a result of chasing something like let's just Savio to Max and saying yes. That big block engine is what you want. You know and it's like well. That's great if you've got a big block engine but if it's sitting on a Prius that's the wrong thing like that. That's not how that car works right. So how do we develop that car or gear that car up or give that car the proper work in order to work with that while we're GONNA have to change the whole car and so that's what we really started doing was altering what that was and so people people really were so focused on thinking aerobic capacity and aerobic training where this one thing and it's not basically all training is aerobic training. That's all it is the the ANAEROBIC side of that like if I'm just stanton aerobic. That's just a high stress response to survival like go into the woods in a bear comes out trust me. You're going to be anaerobic pretty quickly and you're going to use up that you're gonNA use that until you settle into something if you're running right and we don't have those types of situations so the problem has sat with us doing a lot of survival type training for things that don't require that to you know really understand where the switch switch of how does oxygen or how does aerobic activity actually work with the training that I'm doing and where are the switches happening metabolic Lee of what what I'm doing. I have two questions for you and I want to get to what you're doing now <hes> but I still we'll have to look back questions. <hes> the first is if how did the experience of being involved in early cross foday's and being across cross estimates shape who you are and how you think now and do you actually we still do crossword two questions second part. Yes I still do cross it. I probably always I. I'm not gonNA say always but I'm alluding to. I will probably always do it unless something something better or another idea comes along. I think it's a profound way of training <hes> I've looked at it and I think Kelly could agree that it was the end probably still is one of the greatest athletic screens Greens that we've ever seen that doesn't mean that we just continued blow through things and tear things when we can't do them <hes> cross we understand a little more decade it totally they totally and I and I think by and large understand we look at this very differently than what people are looking at it as right now as a sport that's not that's not what we are looking at this cross it cross it as a sport is a very different thing that said being being involved with cross it so to the first question absolutely unequivocally altered my life in every single aspect and and I knew that the moment it happened I knew that the moment that Greg invited me to come up and talk and be a part of this thing. <hes> you know. Even you know it was getting in front of a hundred people at a seminar and presenting information. I'd never presented anything in my life prior to that and Greg like every time I see him. He still makes fun of me about that. He's like it was so terrible that I had to get up and walk out and I literally remember him sitting there with Brendon Julian and getting up in walking out and I'm like I remember that home it. I didn't know that happened. Oh Oh yeah yeah yeah and it was so many people a platform but I was reading from my computer. The whole like I was just like in this I was reading my presentation from the computer but everybody re buddy in that seminar was like wait what you don't have to do that. In order to achieve that Holy Shit yes and I literally had droves of people coming up to me. I mean I was where I'm at rob. Wolf and robs like Holy Shit. This makes total sense. You know the that Greg gave me something that <hes> you know nobody's ever given he gave me something. He gave me a platform to do something and I went and ran with that and I was I. I'm very honored that that happened and I got to be a part of that and that early stage when like every retainer in the region like literally showed up they weren't being paid by just showed up to a level one and it was a party and you'd go boop it about or whatever she went with everybody Buca at Buca di Beppo and my bad but it was transformational in my life and and it gave me that it was that kind of next step up or maybe two or three to like hey get your shit together and start to share this information and that taught me some very valuable lessons. Yeah I mean not only did it force us to be an organizer thinking and be in front of a community but also give us. We'll opportunity to practice on a huge. Huge data set suddenly we had lots and lots of people that were practising on that were part of an active experiment this thousands of people one of the things I think is interesting is greg was probably the first person person to cross fit to take my grabbing by the back of the neck and say if you can't run a five k. you have a big hole in your system and he would program these five case sort of his throwaways as recovery's and even early on with Dave Castro you textile customers so you can run the five candidate and you just call them out and they become around the five candidate and one of the Nice things about I think the evolution of the endurance aspect of cross it is that we have seen people become very much more or skilled at running swimming biking as those distances got longer people have really have come back to the tenants of good training. You can't win the Crawford Sport unless you have a big aerobic engine that you can run and swim swim and do all these other things but I feel like we had to be dragged into that efficiency a little bit because someone had to hold our say this is important and would you talk about the example with sort of you've put it on on sort of the old style with Tia and her step test and sort of now thinking about Endurance Training Different Lincoln you just talk a little bit because I think it really highlights the example where we were yeah and what's possible now yeah so what is the step test jail <hes> so the step test is i. It's it's a connie test so it's just a simple step up every minute where we increase the intensity of what we're doing and we use an assault bike with her. You've made me do that too now. Remember the first minute is like fifty. R._P._M.'s fifty two yeah yeah yeah and I think for women we use forty eight R._p._M.. And we go up to R._P._M.'s. I like non elite. Women will start at forty eight and it'll go forty nine fifty you know so ah for the elite women you'd have to R._P._M.. Jumps so the wattage increases a little bit more each time <hes> it and this is a standard type of tests. That's done for most <hes>. You know it's done all over. The endurance world you do Connie was a <hes> an Italian guy that did figured this out and how to really hone in on specific markers and so we I got I met with he after the after her first win and they came to be because of the kidney hidden by the name of James Newbury who's also a competitor <hes> and he had done so well at regionals and got to the Games through this exact testing and stuff that we were doing with him <hes> and what what we did with Tia was we identified really quickly that she was pretty sh sh she wasn't very robotically efficient. She meaning she her heart rate just shot up immediately when thirty five thirty six in the first minute in the first minute and then it would make a jumped one forties fifties and then when sixties like by third or fourth minute right and you know that's you know that that's a pretty high increase pretty you know reactive response to something <hes> and without having a metabolic card at the time when we did this or with her it we use heart rate is an identifier as the intensity creeping and it's appropriate <hes> but what we did was we implemented a three day a three four day a week program where it fit into her current training where she was doing basically single modality or you know mono- structural which means only run only running only on the bike only you're scared right and they were set the specific places in so with her. We you know it was the first month she was only to do. Most of what she was doing nasal breathing only and that's pretty much what I can we can do with most cross should athletes to start him off and you'll they see in incredible responses because we're actually controlling the amount of C._O.. Two that's going out and having them work and it sucks at first because they're not working hard but by month's end it's a completely different story and so we we then see a highly highly aerobically efficient athlete because the control of C._O.. Two like when we offload too much C._O.. Two you're not absorbing oxygen if you don't get enough oxygen not absorbing enough oxygen. That's a signal to the cells to go anaerobic. Oh no oxygen little oxygen. We will burn more sugar because we don't need oxygen in order to burn glycogen so that's what the signaling property of this not about having just a bigger engine or no more time on the bike. It's about changing how we think about the training intensity some of the conditions one hundred percent yeah well and resper so so not pulmonary ventilation breathing is literally your indicator later of what is happening in any situation and if we're GONNA use training is one of those situations which we are it is telling you exactly where you are at and what you're doing metabolic so we had Tia who's big aerobic engine incredible athlete very efficient expressing this aerobic power in a way that definitely smacked of the way she'd been training and then what happened when you retested are after re tweaking because this is what I feel like the evolution of how we're all thinking talking about endurance inefficiency yes a year later and she had a month off after the Games we retested her <hes> and she won the Games <hes> again and we retested her in her numbers. Were like a complete reversal like it was just like almost took forever ever for her to get up to the one sixties seventies and you know upper you know I think she hits them one eighty at that but no she kept out a one sixty at the end versus being when sixty heart rate at the third minute exactly yeah yeah we we actually only had to go to the tenth minute because we're a warm up for her so we'd we didn't Max her out on that one so but regardless of what we did the step up completely changed what was because it was a little Knighton day change. What would you go back and tell yourself as Brian Mackenzie or early on in cross fit as the person really bring carrying this endurance slaying saying hey? I think we need to be better at swimming. We'd be better running better biking. What would you go back in Redo if you could? I don't I mean I'd love to say go back and start looking at breathing earlier but you know I don't like I. I don't know that I I really WANNA go back and change any of the the mistakes or the stuff that I did because I wouldn't be where I'm at and what I'm understanding and how much fun I'm having with it right now. <hes> I think the the big thing is i. I would just be like hey hey don't be so sure everything white yet because Shit's going to change as it always does and that was what we have stumbled across since I got involved is that things constantly are changing. There's better ways to do things we learn another way of doing something and we can become more efficient without if we're just paying attention so speaking of breathing you now teach and art of breath course and you become an expert breeding mechanics and breath work. Can you give us a little backstory about how this all started for you yeah well. I don't know that I'm actually an expert but I do find it quite interesting and it has in compass my entire life of that said <hes> we just we stumbled on this breathing thing because of a training mask and I just put uh on and it changed the way I was sitting when I put it on and it was so that I could actually get access to my diaphragm so that because I was resisting I was using a resistance breeding device and instantly charged me to think well if this is forcing me to change why wouldn't I and so we continue down the road. I had years ago. I used to do yoga. A ton hadn't Ashtanga practice. I was crazy about it and there's a lot of breathing going on in stronger a yoga and they talk about it quite a bit but I didn't pay attention because I was literally just doing it because I wanted to get limber like I just want to do some stretching to stay loose little yoga who I was doing little Yoga Gotcha and I never but then thinking back I'm like Whoa wait a second they were this was at the foundation of the actual practice like you're not to move to another position until you're you're actually moving air like I inhale in this position I exhale into this position and so that started to percolate my brain and it anyway we started doing a lot of different stuff. I got involved with Hof headed relationship with him spent some time with him. <hes> gotten you know like started playing around with his high hyperventilation techniques <hes> so I had all these things that I was kind of doing and then I was like how do we fit these in into the current training in what we're doing it. I just became recovery like Oh. What do we do? During recovery then it started to become wait a second. If this is affecting US during recovery why wouldn't it affect us during training and so that was when we started do that the apply it training and I felt like that was the time to start putting these things out is like a breathing performance seminars and that was kind of the first year year and a half I did with these and these kind of evolved and then <hes> Rob Wilson. I who who rob used to be a part of the Mobility Wad staff rob got super interested in the stuff came to me followed me around the country literally just showed up would show up places had me to his his wife's Jim and <hes> <hes> we decided to really do a revamping and really go deep on the information that was when the art of breath was created a couple years ago. <hes> maybe a few years ago this point <hes> and we take the concepts of all this stuff and apply it and give people kind of an <music> overview principles based view of how breathing works with performance so that people can understand how to take that and it's not necessarily a methodology because methods really. I don't like to get in too much too who involved in the methodology. You have to do our program only yeah this is how does integrate into this can integrate advantage program yeah and I will say art breath is most important thing for me in strength dishing last five years. There's that's that's how important the way we're looking at efficiency the canucks it's definitely thrown light onto the back of the corners of things we've been talking about for ten years of someone sent me the notes from one of our early courses as to me and I was talking about breathing and mechanics and integrity. Green breathing out but it was just sort of footnote right turns out should have been a whole chapter but it was a footnote just didn't know we just didn't totally we did more experience what we don't know and I think the re the scientific world the exercise science world everybody everybody Kinda just Gla- glances over some things and it's not anybody's real fault just oh we're getting stuck on something and we're just skipping over this and yeah that's a part of it but it's not that big of a deal but turns out. It's a very big deal you looking King Ford Jonas across it. We still own across fit. We still love. I love couplets and triplets. I'll do my whole life. I think just such a gorgeous way looking forward told yourself looking looking backwards. Hey there's a lot of data that were missing cool. Be Patient looking forward. What do you think whereas Crawford going as a movement? What do people sort of what what are the things? People should be looking out for so they they can make this a sustainable practice who that's use it as a tool use it as a tool and to understand understand not only like yourself but what's going on with you. <hes> you know like like mechanically like what can you overhead squat okay. You can't like let's back that up. There's a reason why that front squat sat before that overhead squad or were you know why aback squat comes before the front squat like understand that stuff and if you can't do it go back a step in and take that back to understand what's going on with you. I you know I think because we are on the breathing they it's like look if you can't breathe in these positions controlled and going through warm-ups than we've got a big big problem and that could be mechanical and or that could be physiological which is affecting the psychology as well so <hes> I don't I have no idea across it's headed right now. I I don't like I you know the sport. I don't know it'll be around. I don't know if it'll be round and a couple of years <hes> but I think the movement itself will never go anywhere. I think the movement itself <hes> is stay in place <hes> and I think that it's had profound impact on me on people <hes> and I mean we met because of it so like that's an important piece of what you know that says something to me. <hes> that said I think the communal aspect of it is great <hes> but I think using it to understand yourself or the training especially coaches like use it to understand people. That's the important process that's what's important about. It and I think that's how you use it so when we conceived of the season of the ready state we want it while we wanted it to be like a where are they now like you know when you look up like you know whereas some eighties star or something so I we know you're doing the artery Schroeder Rick Schroder Ricky shredder <hes> we know that you are teaching the art of breath course <hes> you are also the purveyor of power speed endurance but I'm just maybe give us a broad overview of all the things you're working on right now. Certainly <hes> so we run. I run. I'm I don't run. I'm part of a team that power speed endurance subscription service for training <hes> and the ideas and things that we implement <hes> <hes> the with that the art breath course functions off power speed endurance <hes> we have an APP that were about drop <hes> that is that we have an APP for power speed endurance and we also will have an APP that will be coming out here very shortly on controlled breathing and kind of fingerprinting the human being for that how you emotionally Ashley Handle Stress and how you handle carbon dioxide <hes> that'll that's going to be a very important thing <hes> that gets out there and we felt that was the easiest way to affect as many people as we possibly could since everybody likes to be on their phones <hes> and then I have a <hes> we just started a foundation called the health and Human Performance Foundation where we're actually doing. We're getting involved in research senator round health and him performance in a lot of this has to do with breathing research and looking at how breeding affecting things and we want to go after more than eight or intrinsic things and not necessarily medicine medicines way of solving things we WANNA look at how we can potentially solve stress as global thing whether it has do performance or whether do a health mental physical whatever <hes> and how we can really change things with that and have got another book that we're we've been writing. It's one your book just one more boom. Talk about your baking and at home wartime up bread here sorry I'm GonNa just actually I'm going to chime in here for a second. Oh so recently Kelly has taken up baking bread. Thanks to you <music>. I'm and I noted for him that since we've been together nearly twenty years it's his first hobby he has it is not exercise related and I know you guys have created a club of two so club of two bread bakers and you've even named your clubs CBS so let's hear a little bit about that. You're talking about no lines bakery exactly yes. which is what's going to happen in about five the disciples of the four the four ingredients exactly yeah I tell you know let me tell the audience what Nolan's bakery means should go ahead? Kelly and Brian Love Tan in mid tanning bed at a place called son company tanning knocked together not together and say yeah no lines bakery isn't Oh march to the fact that at all times three hundred sixty five days a year they are tanned with no lines. Hey Vitamin D deficiency is real nor cal no son in winter and it turns out getting depressed when I'm a little bit sunburn. I'm a little bit happy gas so before we let you go though you know for the first ten years I knew you you did not eat gluten and now you bake bread as a hobby so a little bit about how you started doing that and why you love it. I I started looking into this whole gut thing and further. I got down the rabbit hole. I started understand some different. Things and part of those things are things that have made it long periods of time to human history bread happens to be one of those foods fermented foods right and so breads one of those things and so after watching a Michael Paulin documentary and his episode on bread. I was like I'm going to get bread starter and I was living in I was I was living out in the abyss of Oregon at the time and I started playing around with bread and so I got a starter going started started screwing around started baking bread and it was horrific because I did not follow directions very well and so for the last three years I've baked bread and about. I don't know a year ago was a year ago. Yeah even yeah like six months ago. Maybe maybe a year might be here. I Dunno but you know I I got so into it. It just like it's such a great re like release to Israel has good agilis loaf dude. It's such a process to make bread and when I finally realized that like maybe a year and a happened 'cause I just stuck with it. It became so gratifying to to get get something to grow like that this is this is perfect way to wrap up because it's interesting that you came out of water polo endurance athletics right you have the transformation here you are back at the beginning understanding more right your breath coach you really talking to people about their psycho-emotional cells. You're baking right underneath though is still a little A._D._d.. Kid who's runaround wild and if we look at the two ways we bake bread. Brian has made fifty kinds of lobes with different flower mixtures different things in it. I've been taking the same low for a year trying to just get one. That's not true start. You've you've done some seed like you've done a couple you. You've taken some risks. Did we're narcissism Goldman. You are Goldman. You're going around the outside. I'm up to the middle trying to make the same brand. I'm so grateful I don't think I would you have embraced my endurance self. I think I'm an aerobic responder. According to genetics I think I actually should be one hundred eighty five pounds based on my frame and I'm not I feel like I was cramming my square peg into this round aerobic coal around around fitness hole for a long time trying to be strong. All my friends are strong monster on if only had met you early on because this is all Gillette Nadia were just aerobic athletes. That's all I think about now brand. Where can people find you on the socials and the interwebs your webs? You'll get much responsibly in the socials but you can go there. I mean it's at underscore Brian Mackenzie on instagram and then at Brian Mackenzie on twitter <hes> power speed endurance is where everything if you want to reach out or something go through power speed endurance. It'll get to me. That's where it's all at. It's pretty fun yeah. It's it's it's been a hell of North Cal Right. You live in terra. Linda and Sarah fell eight minutes from the star hats and you can also find yourself <hes> Europe San Francisco. Yes I am usually once a week. We're very grateful. Thank you so much. Guess leave a Lacrosse bit beaver. Thank you for listening to the ready state. You like what you're hearing. Check out all of our episodes here or at Mobility Wa dot com ready state is the podcast mobility lady Wa dot Com or we've assembled the world's most comprehensive database of guided movement mechanics and mobility videos all with the goal to help improve performance and eliminate pain each motivated by the simple idea at all human beings should be able to perform basic maintenance on themselves Ross on facebook and instagram under Mobility Wad. That's W. O.. D. As it worked out of the day he'll next time cheers everyone. The Kelley set is a New York Times bestselling author of becoming a supper leopard and ready to run. He's a coach of physical therapist and athlete an innovator who works with elite athletes as well as everyday people who just WanNa be healthier happier in their lives.