Pain-Free Training for Longevity and Strength with Dr. John Rusin

21:01Dr. John Rusin:Like cardio is another one of those hot button terms right now where it's like, Oh, all cardio, all you need to do is walk. It's like, not quite, not quite. What we look at in terms of cardio and conditioning is being able to separate out these two training modalities in order to give an optimal health system. So we look at cardio as any sort of reciprocating movement that happens in a lower heart rate zone. So anywhere from 60 to 80 % of a maximal heart rate, zone two or zone three for all the nerds out there. So we think about staying there, reciprocating motion, something like an aerodyne bike, walking, running, ellipticaling, whatever you can move the arm opposite of leg with and going for 10 plus minutes and then trying to optimally get to 150 to 180 minutes per week in those specific zones.

21:53Dr. John Rusin:So that is a low hanging fruit for many people because there's different ways to, hey, you're walking your dog, you can make it a trainable zone. You're going out and getting your steps and you can make that a trainable zone. You can also get in and actually program it like you do your strength work. And that's what we tend to do. But on the opposite side of things, we're looking at getting anywhere from 15 to 30 minutes of higher threshold zones, zone four, zone five. This would be more indicative of conditioning. So conditioning will be more interval styles where we're going high heart rate, bringing it back down with recovery, interval and then being able to have repeat bouts of that.

22:31Dr. John Rusin:And there's many different ways to get to that heart rate zone as well. So cardio, I love reciprocating motions. For conditioning, I'm really a big fan of reciprocating motions, but we also know very well that the thing in the chest is what we're primarily training. And there's many ways to elicit that heart rate effect that we're after in terms of zonability. okay and then mobility that has a place i always skimp on it and and i even have mobility programs in paris to say i can't skimp on it anymore because it's starting to become a non-negotiable yeah it's seeming more critical now than ever everybody and i think that over time um just like muscle mass will reduce anywhere from one to two percent per year after the age of 35, we tend to see the same types of statistics when it comes to people's mobility.

23:22Dr. John Rusin:But let's define mobility. What actually is it? You'll have the bros be like, my lifting is my mobility. And then you'll have the mobility gurus be like, don't lift. It's going to negatively impact your mobility. We're always going to be the middle ground on things. So I think the two ways to go after mobility is being able to have it integrated within your warmup, integrated within your cool down, and then also being able to adapt and display high levels of mobility, aka full range of motion, with some of the foundational movement patterns, squat, hinge, lunge, pushing, and pulling. And if we can do that, very rarely do we see that people's ability to maintain mobility as they age.

23:58Dr. John Rusin:It doesn't tend to become a huge issue. It does become a huge issue if your training program is making you less mobile. And I think that's one of the marquee problems today in kind of the popularized Instagram age, where we have the influence of bodybuilding and powerlifting, really having a huge push into the general fitness population. And we tend to look at mobility as like, hey, can you squat to depth with the bar on your back? But we're looking at having mobility be, can we extend full ranges of motion, not only in isolation with mobility work, but also in integration with movement patterning.

24:31So when you have a program and you're training someone and it's in their warmup, do you have them do, it's not just like you're warming up your body, like specific mobility exercises. I sometimes see people at the gym doing them and I think, okay, they're preparing their body to lift. So what are some examples of things that you do in your warmup?

25:00Dr. John Rusin:So the warmup is going to be a phasic approach. So we have something called the six phase dynamic warmup sequence. It brings you through phase one, which is soft tissue work phase two, which is, movement-based stretching. Phase three, which is corrective exercise, aka mobility drills. Phase four, activation drills. Phase five, movement pattern prep. The big thing that you're going to be doing that day, you practice it in phase five. And then phase six is going to be central nervous system stimulation. A lot of power and athleticism in there. But when we look at the opportunities to be able to press mobility drills into our programming, we have maybe a two to three minute window in the warmup.

25:37Dr. John Rusin:We have different ways to have mobility accentuated supersets and different tri-set strategies inside of the strength or hypertrophy focused training session itself, aka fillers. So you're not just sitting around looking at Instagram between your sets of rest periods. And then we also have the ability to just have that cool down, have a more low level, low amplitude of movement, mobility drills that we can get in and calm down the nervous system after a training day. But in all actuality, you know, we say that mobility is extremely important, but many of the benefits from mobility are once you gain them doing some of the more fluffy stuff, if I'm being completely honest, between the warmup, the fillers and the cool down, your full range of motion capacity to move your body under load is a really great maintenance plan for mobility.

26:23So you're doing it throughout the whole workout. Correct. Yeah. Okay. What do you find the hardest movement pattern to teach?

26:31Dr. John Rusin:The hip hinge. The hip hinge, hands down, is going to be the hardest because people have learned disuse of what the hip hinge is, but they also have a negative connotation or association with things like, oh, lower back pain is the most common pain point amongst Americans today. One in three people this year will have a serious bout of lower back pain that will leave them out of work. And they're reading these statistics and And they're like, holy shit, like I'm not doing anything even close to pushing my hips back and picking up something off the ground or hinging my hips back from neutral. So the hip hinge tends to be the most complicated and convoluted to reteach.

27:12Dr. John Rusin:We have a really good amount of success reteaching it because interestingly enough, the hip hinge is honestly the highest yield that we could possibly have out of any of the movement patterns because it trains the biggest, strongest muscles in the body. It is a true integrator between the upper and lower. We have the hands with the radiation on load. We have the feet with the radiation on the ground, and we are able to get into a full and extended range of motion into hip flexion and into the ability to move load from that position, which is super strong. So this is a non-negotiable for all of my programs and all of my athletes and clients that I train is that we're going to find an entry point into the hip hinge, and we're going to reteach this thing because this is ultimately the one that has the best opportunity to extend your health and longevity.

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28:31And half of it, don't you feel like the backs are weak? They don't know how to hip hinge correctly, but the backs are weak. And they think just doing a bunch of sit-ups means that their core is strong.

28:43Dr. John Rusin:Yeah. So it's a chicken or the egg. So I tend to see that, yes, people absolutely have disused posterior chains, meaning that, yeah, the lower back is weak. The glutes are weak. The hamstrings are tight and weak. And they're like, man, I can't even move through this pattern, let alone load it quite yet. And I also see that people are stronger than they think they are because they've been honestly walking around, moving around, training many times, almost like they have a parking brake on the Ferrari. They're trying to move through things. They don't necessarily know how to breathe, how to brace, how to actually move in an integrated and connected way.

29:21Dr. John Rusin:And the reason that the lower back tends to look weak for many people is that they cut themselves in half. They kind of know how to control their shoulders. They kind of know how to control their hips. They definitely don't know how to control their shoulders, hips, and core integrated as a functional unit. That's something called the pillar complex. That day one is the first thing that we go to master with our clients because giving them strength and stability at their shoulders, hips, and core cross connecting on the front side of the body, the backside of the body, it makes them feel safe. It makes them feel strong.

29:53Dr. John Rusin:And they're more likely to be able to move in a proper way if they have safety and stability in their brain. Yes. All right. I'm getting your programs. I know. I'm like, sorry. I want to add some additional ones to mine. How do you put this all together in a week? How does that look then now that you've gone through everything? It's a great question. We're actually missing one. We're missing athleticism. And that very quickly is being able to think about moving power, moving fast, but actually moving fluidly with some sort of rhythm, you know, not going out and not knowing how to move your body through space.

30:35But in athleticism, we're looking at moving the body through space, having a step mechanism with something that we would program. So we're not just standing in the same spot with a preemptive brace. It's more reactionary. And I think that the play component of athleticism is something that is usually missing in many people's programs as well. But it's interesting that you asked about how do you put all these pieces together? This is something for the last nine years that I've done with Pain Free Performance, which is my certification company. And we are the biggest and the fastest growing certification in the fitness industry in the world today.

31:09Congratulations. Yeah, it's been hard. Yeah, do tell.

31:13Dr. John Rusin:We've certified 20 ,000 coaches, practitioners, and physicians since 2019, which is our inaugural year. And this is going to shock people. We've done this all in person. So we've run two-day certification courses all across the globe. we're almost at a thousand total certifications that we've run and we have those numbers. So when we talk about the systems that we run, we're not just talking shit. We're teaching this stuff and we're seeing hundreds of thousands of avatar users utilizing these same strategies where we can actually make better recommendations, evolve the systems with the growing needs, which are definitely apparent today, especially in America.

31:54And we just know very well that we need to be fluid and continue to adjust if we're going to be at the forefront of education. Where's your favorite place that you've been? Sydney, Australia before COVID. Oh, me too. Australia is our favorite. It's the best. Super fit people down there. Like I go around, I teach the course. I'm like, damn, should I even be teaching this course? I don't even look like I've trained compared to 90 % of my audience right now. Like, oh my God. It's such as people on earth. Yeah, I love Sydney. Okay, so I love this comment that you had on your Instagram, where you said sometimes you have to be bold.

32:33I like this one because it's bold. Most people blame their age as the reason why they are weak, overweight, immobile and in pain and fatigue. Oh, it's just happens with age. Is it? I don't think so. Because I'm training ladies in their 50s and their 60s

32:50Dr. John Rusin:that are better at 50s and 60s than they were in their 20s. And they will attest to this stuff. I'm training men in their 60s and 70s that are doing things in terms of their strength, key performance indicators that they never touch in their 30s and 40s. So I truly believe that it's more than just a cliche soundbite, like, oh, age is just a number. I see it every single day. So that's why I believe in it. And that's why bold statements do come out like that. But I think that there is truth to be saying, if you do nothing, you will deteriorate and it will become very, very apparent with not this slow deterioration of one to 2 % per year of your physicality, your functionality, something big will happen in your life and you'll blame your age on it.

33:33Hey, I just had my labs and oh my God, like what happened? How did this happen to me? When they've been eating like shit for three or four decades, or they'll come in and they'll have

33:43Dr. John Rusin:a catastrophic knee injury and be like, oh man, when I used to play high school football in 17, I could have never thought this would happen. But you haven't done anything in the last 25 years to be able to help that or prevent that. So I think the mileage racks up on the system and poor quality of lifestyle in terms of sleep, stress, nutrition, movement hygiene, and also just exercise and physical training. The lack of all those things compound over time, putting mileage on your system and really forcing it into the garage at times. And then people tend to look at the lowest common denominator, which is I'm getting older, but there's nothing normal about losing your physicality, losing your health due to aging.

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34:56Yeah. I mean, that other statement that you had to about, now I can't find it, but it's that your health habits, like you don't just pass on your genetics, but you pass down your health habits that your children are watching. That hit home to me. I have a nine-year-old son and everything that I do in terms of my coaching, in terms of education, and also me being able to role model inside of my own household, like it means everything to me. And I've always been that way because I never wanted to be the expert in front of the room, teaching a certification course, not practicing what I preach. If it's so fucking good.

35:39Dr. John Rusin:How can you afford not to do it? And that's what I always tell with our coaches and our trainers. It's like, you are your best sales. You are the reason that people are going to come in and do what you want them to do in terms of helping themselves. But you got to practice what you preach. You got to be able to role model it. And you got to live your vocation, not just a job or a profession. But when it comes to your kids, I think that's huge. You know, we are in third grade now. And I say we because I bring my son to school. I pick him up every single day. I feel like I'm part of the community.

36:13Dr. John Rusin:And, you know, up until they go to school, you're kind of like, yeah, I can control everything. This is how we do things. You have like your blinders on. And then all of a sudden you go into youth sports or you go to school and you start looking at everyone else. And you're like, wow, there's some challenges out there. It's definitely diverse challenges, but I want to make sure that I can put my child, even if he is an outlier, in the best possible position to just live a normal life. But I think living a normal, healthy life today, it leaves you in a small fraction of the percentage of people that are willing to do some base things in terms of their lifestyle to be able to facilitate something like that.

36:53It's hard. I have three children, but my youngest is 14. and our kitchen and living room are kind of like together. And he started getting this habit of just eating on the couch while he was watching TV. I said, absolutely not. And so he would do it like when I wasn't there, if I was traveling or whatever that I'd come back and I'm just like, no, this cannot be the habit. You are so it's mindless eating when you're just, when you have a TV on, like you're not even present with what's happening. And I teach this in my, my, to my females, you know, just bringing it back because it's so easy to dissociate in this, all of us.

37:33I mean, I don't know if you have different clients, but I'm assuming that there's not a lot of clients that are like, John, I have nine, I have all the time in the world. I kick it every day with just, you know, easy peasy, like everyone is doing a million things. And so how do we fit this into their life with good habits and good movement? It's a hard one. So everyone is perceived busy at all times, no matter what you're doing. And that's the realities of today. But I tend to use

38:06Dr. John Rusin:an approach for coaching that is not everything all at once. It's meeting somebody where they're at and being able to have the extension of our time together, be able to peel back the onion layer by layer. Because the biggest thing is that we have sustained habituation. So whatever we put into a program, I never make short-term goals for people or short-term solutions that are not scalable for the long-term. Our best opportunities as coaches and as fitness professionals is be able to teach and lead our clients into making these habit changes that can sustain themselves. So slow will eventually become fast.

38:45Dr. John Rusin:And when we start to get these compounding benefits, I think not intimidating people with like, all right, this diet and this sleep schedule and buy these four different wearable devices and you got to get a red light. And you know what? Oxygenation, hyperbaric chambers are fucking awesome too. Like people go, oh my God, that's what Instagram is today. It's a full-time job. It's literally selling a hundred different things, supplements, training tools, all this different stuff. Whereas we tend to look at the basis of the foundation of what a healthy lifestyle is. Can we get you habituating with your movement?

39:20Dr. John Rusin:Can we get you into a trainable state multiple days per week in terms of strength and then also conditioning? Can we actually control what we're doing in terms of nutrition? And can we have some conversations about sleep and stress? Because all of those factors can bite us in the butt very, very quickly. And as soon as we have those base layers, having a foundation, which usually takes, It's honestly like three to six months. Then we can start to have the sexier conversations of like, yeah, that red light bed that I have at my house is pretty fucking awesome. You should have this one. But it's not from day one.

39:53Yeah. Layered it in. It's how they can do. So let's talk about rep ranges. I mean, you posted something that I commented on that. I mean, you clearly work in all rep ranges. Yes.

40:05Dr. John Rusin:Yeah. So entry points, it's always going to be middle ground for people. So if people are just getting started, going into like a 1RM versus a 50RM, the polarized ends of this spectrum, probably not quite yet for you. But when we get into like intermediate phases, get a couple of years of serious training down, you're able to have your movement patterns locked in. Then we can start exploring a lot of these different rec ranges because they have a lot of different benefits in terms of just the physiological benefits of them, but also the mental and emotional benefits of being able to not tax your system being like, oh my God, my programming today is seven exercises.

40:41Dr. John Rusin:They're all five sets of 10. Like that is defeating for anyone who's ever trained on a program like that. And it's also the assumption that all muscles, all movement patterns are treated equally and they're all the same. That is not true. So when it comes to being able to file in different rep ranges for functional reasons, we tend to go with more of a phasic versus static approach. So a phasic approach would be like, hey, are these performance patterns? Are these performance muscular regions? And we tend to hit them more with power and strength schemes. So that's anywhere from one to maybe up to eight to 10.

41:18Dr. John Rusin:And then, hey, do we have more stability components that need to be addressed? Do we need more of a hypertrophic effect? Do we need muscle armor to support posture and capabilities and deceleration. That's where we tend to chase more of like that eight into the 15 or 20. And then every now and then, I love to throw my clients a just a big fuck you moment. But there's times and times to challenge yourself. So it's like, oh, the science says, you know, eight reps for everything is always the best. It's like, yeah, you know, a textbook can tell you that. But if you've been training people long enough, you know that there needs to be some challenges and some mental and emotional components to keeping you going and excited and showing you how you can push the limits in a very safe and standardized way.

42:04Dr. John Rusin:So we tend to go through things like the goblet squat challenges. How many goblet squats can you get at 50 % of your body weight unbroken and world record 73, but 25 plus is the rep range that we're looking for. And we tend to do things with timers and duration-based sets that get people pushing past their limits. And I think that a well-rounded way to be able to train all the different physical characteristics, but also train in different rep schemes, but then also not even have reps some of the times to do different duration-based sets, it keeps people emotionally engaged and fresh in the process.

42:39Dr. John Rusin:And if we can do that, then everything feels a little bit different. And we've seen that also the recoverability neurologically and mechanically tends to be favorable if we're doing a lot of different ranges versus just standardized textbook ranges. This is what I say when, when, uh,

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43:38I mean, it has to really. So do you see when you were training professional athletes versus gen pop, do you have a periodized like where you you get them, you know, you you you start off with a general phase and then you move up the ladder and then maybe come back down to what does that look like over, say, six months to 12 months? Yeah, the old school model of periodization is definitely that. It's old school because I don't necessarily see anyone doing it at the athletic performance realm any longer. Even when I had athletes, we weren't training there for six months. It was an off season. You got six weeks if you're lucky and it's unbroken between vacations.

44:20And the same thing could be said in general fitness populations today. one of the common things that I hear is like, oh, I don't want to come and work with you until I have 12 months of nothing else going on so I can just focus in on this. I'm like, when's that going to

44:34Dr. John Rusin:be? So see you never. Yeah. So see you never. So you have to be able to be flexible enough to be able to keep the momentum rolling, even if things are varied, even if things need to change, or maybe some stuff gets missed. So how do you do that? A DUP, a day undulated periodization plan is what I always believe in. And that tends to work very well with kind of the forever client. The forever client is somebody that is looking to train forever. So when we have no end goal of being like, hey, we finally achieved it, like you got to your race or you got to NFL Super Bowl Sunday. When you don't have that, when the goal is to train and feel good all the time, you have a lot more flexibility on what can happen.

45:21Dr. John Rusin:So I tend to always keep all six foundational movement patterns, squat, hinge, lunge, push, pull, carry into everybody's program. And I dabble into all six physical characteristics as well. Power, strength, hypertrophy, cardio and conditioning, mobility, and athleticism. And I tend to toggle up and down different phases, but complete honesty, my clients don't necessarily feel like, oh my God, I'm bodybuilding this month. And then the next month, I'm doing endurance work. Like it never feels like that because you get the itch of having those feels of the different characteristics that we reviewed in every single training program.

45:56Dr. John Rusin:So you still got the feels, but the way in which you program in terms of exercise selection, in terms of volume distribution, but also total workload is going to be different. And the way in which I usually do it as I go through, I have kind of like a movement phase, which we have maximal range of motion and we have more of the unconventional exercises that lateralize and add rotation in. And then we more have a strength phase where we go in and we go base strength and hypertrophy work. And then the last phase would be more of a peak phase that would naturally bring us to some heavier loads, some PRs being set and naturally being set and not having to be pushed.

46:37So that tends to go three phases at a time and it circles four times a year. I love it. I love that. So you are a fan of unilateral training. Huge fan, huge fan. There's nothing more quote unquote functional than asymmetrical lower body stances, unilateral training, especially at the lower body, but obviously benefits at the upper body as well. So how much, you said that you program in lateral rotational movements into every program. So that's just part of it. You don't have like, how much, what would the ratio be to, if you're doing a daily undulated, then it's what, like kind of even, each portion is even of lateral rotational movements in there?

47:25Dr. John Rusin:Not necessarily. So daily undulated periodization means that you're doing slightly different training days every single week or every single training blocks. So you have this constant flow of variance, but the variance can be very low. It means that maybe we hit one or two reps more. Maybe we pull this exercise out and put it in with front foot elevated versus rear foot elevated split squats. So it's these tiny little variances that keep people engaged, but also keeps the chronic stress off the system mechanically. And with that being said, when we go and put these different phases in, we are looking at if it's an individual client, if it's somebody that I'm working one-on-one with, their individual presentation, their abilities, their needs, their goals and wants analysis is extraordinarily important.

48:13So when we look at making considerations in terms of distribution of volume and empathy, we tend to go at those needs basis. But when it comes to, hey, you're going to do a badass program that's going to be able to help you across the board, and this is going to work optimally for 80 % of people 80 % of the time, that's a big program or a team or something like

48:33Dr. John Rusin:that. Then we tend to go in and say, hey, we are going to prioritize certain ratios. We call them the pain-free training ratios that I have had a huge amount of success with in my career. The ratio that gets the most attention is three to one pull to push ratio, meaning that we have a three to one total volume distribution between pulling exercises, which are mostly upper body pulling, hinging at the lower body, then push exercises, which is pushing at the upper body and more knee dominant squat patterns at the lower body. And people go, whoa, that's way too much. But really we're looking at distributing volume throughout the things that can keep us strong, keep us stable, build the posterior back line, and be able to have some sort of postural reorientation with the way that we're emphasizing this amount of volume.

49:20But it also works out very well because there's certain muscles that respond awesome to volume, certain muscle groups that respond awesome to volume. Upper back and lats respond awesome to volume. Glutes respond awesome to volume. And those are both on the posterior line. So we tend to really go in and try to prehab and rehab people with strength rather than having to do corrective exercises all the time. Well, then you're having to pull the dudes back from all the bench press, the three to one. They're like, no, we want to do three push to one pull.

49:54Dr. John Rusin:I made the comment before more men should be training like women. I totally believe it because the average guy today gives men a bad rap when it comes to how somebody should be able to train. Go into your local commercial gym on a Monday and tell me what you see. You already know. You already know. Anything that you can see in the mirror, you're training that shit. You're going in, you're like, man, it was a tough weekend. bench press, bicep curls. I'm going to go on the decline bench and get some sit-ups in before I get out of here. And it's everything mirror muscle based. Whereas I think that the ladies, especially over the last decade, they found that, hey, strength can transform my body.

50:32Dr. John Rusin:Strength can give me the physique that I've been looking for previously with things like yoga or Pilates or endurance sport. Strength can give me not only the physique, but the functionality. And if I were to say and like throw all women into one category, which is not appropriate, but I'm going to do it anyways, I would say that it's more glute focus. It's more lower body focus. But if I were to pick one versus the other, you know, the meathead gym bro versus the booty girl that's going to the gym and hitting lower body five times a week, I'd go with the lower body posterior chain emphasis every single time.

51:06Dr. John Rusin:But I think there's a way to upgrade both of these approaches and be able to meet it in the middle. So, yeah, that's a great balance. So your pain-free, can we go back to the pain-free performance quickly? Because I feel like a lot of people in the age that Haley and I are really focused on, one of their main complaints is like joint pain, ligament pain, and they kind of ache. And I don't think anyone should use age as an excuse for anything. I think we get better with age as well. how do your programs just have that pain-free component to it? Or if you're able to say to one of your clients, I'm going to help you become pain-free, how is it that you're doing that since you are the pain-free performance specialist?

52:00Dr. John Rusin:That's such a great question. And it's a common question that we get in the approaches trifled. So we go in at a more direct approach. If we have pain or quote unquote movement dysfunction that we need to just optimize a pattern, we do that more directly within the warmups, within the cool down, within the off days. The unsexier things that look a little bit closer to physical therapy than it does high performance strength and conditioning. Second thing that we do is we look at entry points in terms of not having one single exercise variant be mandatory because there are no mandatory exercises for getting strong or building muscle or losing fat.

52:37Dr. John Rusin:That's a total myth. Not everyone has the same exercise selection. That's totally fine. But being able to have appropriate exercise variations that we climb up and down on, on a progression regression scale, we call them the six foundational movement pattern progression pyramids, finding the entry point of what somebody can train hard, train heavy, but also move and train well with, that is going to help things right off the bat when we go on into a corrective phase with some of the warmup drills. And then the last thing is many times people are dealing with chronic pain and injury issues, especially if you're seeing multi-site.

53:10Dr. John Rusin:Yeah. Hey, my shoulder, my neck, my lower back, my hip and my foot. Okay. That's the other person there. So the average person in America today that's training is dealing with 2.3 chronic pain issues, 2.3. So like two to three issues. Oh, I believe that. Yeah. So when you're thinking about that, we also have to look at the other 23 hours of the day. It's like, what are we doing to actually regenerate our system? Are you sleeping? Are we having our nutrition locked in? What does your stress cycle look like? And how do we actually put these pieces back together? And there are times and places 100 % when somebody has a clinical pain issues, we get them right to the clinician.

53:52We're not going, oh man, you tore your ACL yesterday?

53:55Dr. John Rusin:Come in and do pain-free performance with me. That's not this, but we are specialists in that subclinical sect of people that are just dealing with chronic issues that aren't bad enough to leave them out of the gym altogether, but they are inhibiting what they can do in the gym. And this is where we tend to go directly at with the warmups, with the regen, and also with smart exercise and programming selections. And we've had a huge amount of success with that, but I think people sometimes feel bad like, oh, I'm dealing with this issue and it's only me. My shoulder hurts, my back hurts. We pulled 20 ,000 people over the last seven plus years.

54:33Dr. John Rusin:And these are all like really high-end performance trainers and physical therapists and people that know their shit. 93 % of the room raises their hand when they say, hey, are you in pain currently right now? 93 % certification. I believe that. But that's a high number. It's a high number. And then we go, well, who's been in pain in the last three months? And then everyone's hands go up. We're like, yeah, we're dealing with issues. But really, in terms of pain-free performance, we are trying to co-manage two of the most subjective things in the world today, which is the human pain response and the human movement system.

55:11Dr. John Rusin:Both of those things together, we need to be able to problem solve far more than just the textbook. We need to be able to make it human, make it individualistic, and be able to empower people to get in and move and do what they can and not feel defeated in what they can't. I love that. That's a great way to wrap this up. Thank you, John, for joining us and for your expertise. I have been following you for a while now, and I just loved your approach. and I'm looking forward to diving into some of your programs too. I like that you have some differences than what I offer, but thank you for joining us today on the BodyPod.

55:53It was a pleasure speaking with you.

55:55Dr. John Rusin:Thank you so much. It was fun. Yeah, thank you. Where can people find you? You can find me at drjohnrustin.com. That's the main hub for pain-free performance, It's getppsc.com, G-E-T-P-P-S-C.com. And then all social media is Dr. John Russon. Go look him up. Thanks for listening, everyone. If you enjoyed this episode, please consider giving us a five-star rating and sharing the body pod with your friends.

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