Play Is The Miracle Drug: Dr. Kelly Starrett On Movement, Recovery, & The Wellness Trap

30:49This, as we look at this concept of, you know, sort of like what's, what's important and essential across all domains, this raw naked consistency and ability to start again, wherever I am, but based on what it gives us curiosity and it's not a failure you know i you it's you know i just was talking i was at a friend's wedding and i was talking to a two-time olympic swimmer he's pretty good he's a mutant six six matt target and i was telling him about um he's an australian you can look him up um i was telling him about my i'm a beginner now and i'm and basically you pointed out something i am the worst fattest skinniest weakest slowest person in every room i am so i gotta i gotta i didn't say that you made it sound I'm like, I said that to you.

31:33I did not say that. You said, Kelly, you work with a lot of diverse sports. Like I am the worst person in the room. So it's nice to be really curious. When you come in and you have nothing at stake because I'm not in my domains, I really get to be curious. And like, what's that over there? And I talked to all the coaches and how, when are your off days? And you know, how do you feel your women? And I'm always gathering because someone has solved this problem for me. So Matt said, he's like, I was like, hey, I'm working on these timed 100s. I want to do 10 timed 100s so that when we do a conditioning piece, like our test set, I want to get in with some of our athletes and just be able to be like, I see you.

32:08I know what you're suffering. I'm going to do a timed 50 to their 100. Maybe I'll do a 25. They're so fast. But I was like, no one told me about swimming with fins. This is amazing. And he was like, bro, you cannot believe that every single time I got in the pool, I put fins on first. Because swimmers get in the water and they're like, I feel slow today. I feel sluggish. my body right it takes a second to kind of come to yourself one of the reasons we love movement preparation as game is to just remind yourself who am i how does it work what's what's feeling today and he's like i put fins on and i did my first few hundreds of fins because every time i put fins on i'm fast and my brain was like look how fast we are and then i took the fins off and he's like i'm gonna have a great day because i'm fast versus getting in the pool and being like whoa i'm so slow this is so hard and here is this idea that he recognized that he couldn't say sustain these two-time olympic swimmer he's a monster but he was gonna have down days and here was a coping strategy he had where instead of getting in his own head about wow it's hard to put out he put fins on felt fast and then the rest of it was right that's so interesting just just a psychological reframe.

33:22Yeah, it's very different from waking up, the average person example of that is like waking up and then looking at your phone that is tethered to your wearable, that's telling you like you're not awesome. You're not awesome. And then you have to go do whatever you have to do that day anyway, you know, despite that, which is starting your day off with that kind of messaging versus like, how do I start my day off with something that feels good that gives gets me in a positive frame of mind i think as sport has become more sophisticated training for sport has become more sophisticated the thing that continues to lag is the psychology we don't have the language we don't have the tools i'm talking about narps non-athletic regular people like i'm just a rec athlete everyone is like non-athletic regular person right that's a collegiate term that there's kids who do college sports and then everyone else they may be the best athlete in the world but they don't have to own a college sport they're a NARP.

34:19And it's not a denigration term, but just, you know, you don't have to do all this silliness. You're probably what we would call a SARP, a super athletic now, regular person. I would say if we took the average NARP and like me, I just, I want to be less gross for my wife. That's one of my physical goals. I don't want my wife to leave me. I want to be less gross. I know I'm gross. I think you're, you're doing all right. Less gross is the game. So I'm interested in training and I love training and I love to exercise and play. and what's my self-talk? When it gets hard, what do I say? So even the mental framework of how do I approach this hard thing that I'm going to do?

34:56And then how do I actually approach that and say, okay, what's my framework for having this difficult conversation with my wife or my child or addressing something at work or grief? We're not sort of consummating the experience and we're certainly not empowering people to have a template for even how to frame some of these, the mental piece. We just were like, let me just throw as much at the wall and I hope it sticks. And I hope I become mentally tough. And I just David Goggins the crap out of this and, you know, weakness, strength is never a weakness. And like, that just doesn't work. It didn't really work for me.

35:30I was much more need to understand and be party to the process. But the self-talk is a great example of of matt swimming figuring out a mechanical self-talk that he got in the water he's like look how fast i am and already he was gonna have a better workout than me because i got in the water and was like oh my god i suck today right and we need formal training in this and there are plenty of great places and resources for this but it's the least sexy and it's the one that we feel like is the least tactical. Yeah. We did a workout earlier today. For people that are watching on YouTube, you can see this is my home gym behind me right now.

36:12Kelly was kind enough to arrive very early this morning and put me through a few paces. We're gonna make a video of that, that we're gonna be sharing. But you gave me that gift because you kind of contextualize this as like you're wiping the slate clean, Like you're recovering from this back surgery, you're reassembling yourself. And so every time you do something, it's a PR. You're like, you just PR'd, you just PR'd. Like that mental reframe instead of like, oh my God, I can barely do this or whatever. You're like, no, you just set a new PR because we're starting from a new place. We've wiped the slate clean.

36:52It's tabla rasa. You've rebooted the operating system. Everything that came before that burned down in the library of Alexandria a long time ago or whatever and like we're we're thinking about this as a fresh start and that just little like reframe that little mental tweak made it a lot more fun do you imagine if we had that same phrase towards we if we took that and applied it to the curiosity the joy i mean that's really what we're supposed to do like and there are people in your life who are like that you're like they're always stoked one of the common threads for julian and i and all the friends the most successful people and the people we want to be around are the most stoked and they're like curious and they're fired up and they're not it's not pollyanna but they're just like oh i can't wait to see you know they're just so curious about the process and if we could if we could use training as a way of of practicing that then this all becomes physical practice and theoretically no one's going to look at your Strava someday and no one's going to be like, well, Tuesday.

37:58After you pass at your funeral, everyone's like, well, I don't know. You didn't have a good day that day. You think these things matter and that people care and nobody cares. And it is reasonable as a human, especially when you can track it and see it. And one of the things that you haven't had a chance to do in a long time is experience beginner gains. And if you do something or pick up a new skill for the first time you're like whoa put 100 pounds on my bench and like how long i'm even benching two days right you can make massive progress with skills or physiology when you're beginning but going from nine to ten nine point nine to ten like that how long did that take you to shave a second off your best time one of the things that that happens progressively as you get older and you become more and more set in your ways is that you just want to do the things that you are good at you You know, like, oh, I'm good at this.

38:50And I just wanna get fit enough to be able to continue to do that thing. And you lose a little bit of that curiosity and that willingness to like learn a new thing and be bad at it and allow yourself that joyous experience of vulnerability. And when you showed up today, in my mind, I was thinking, okay, Kelly's gonna take me through a workout. I can't wait to learn. I thought like he's gonna pick up these kettlebells and show me these compound movements. You know, Kelly's the mobility guy. He's the, you know, kind of strength and conditioning guy. Yes, but really it's about all of these more holistic complex movements that are creating a stable infrastructure for adventure and performance, et cetera.

39:35And instead what you did is you showed up with a Frisbee, a tennis ball, and an orange rope. And you had me like swinging a rope around in a way that was confusing my brain and like making me catch tennis balls. And I was like, what are we doing here? You know, and I was bad at it. I have terrible eye-hand coordination. My balance isn't great right now in this post-surgery, you know, kind of reparations period that I'm in. And even on my best day, I'm not strong in these areas. But it was fun. Like, it was goofy and, like, silly. And it reminded me, like, this is supposed to be fun. It's not about, like, fronting with a puffed-up chest and, you know, whatever ends up on Strava.

40:17It's about like falling in love with physical movement and doing certain things that are yes, like setting you up for a stable future of movement with longevity, but let's not forget like why we're really doing this. And that is something that is a mountain that has been difficult for me to climb because I hold these athletic pursuits so preciously with a certain hardness. And for me, training has always been equated with suffering, almost like self-punishment or like a tariff that I have to pay to feel worthy in the world. Yeah. And my goal is to do it from a place of joy and kind of transcend that hardness that has always accompanied my relationship with endurance sports for sure and swimming.

41:10What you just said is so beautiful and so important and so difficult. And we have really sucked the joy out of the gym. It's become this austere place where I measure, like Russian Drago doing his like, you know, and then, you know, Rocky's in the woods throwing logs and playing around and inventing and being creative. and as allegory we need to figure out a place where we still were doing preparation for your back like i needed to see how you were moving were you able to move quick were you able to breathe and rotate we did a lot of very complex things under the guise of play and as i get to work with other teams and other cultures one of the things that we see is this has got to be a if it's going to be a sustainable experience, we better go and have fun.

42:04You know, I mentioned that, you know, I get to go and travel. I'm the performance director, performance lead for this water polo team in college. I travel with them, but I'm also in charge of their warmups. And our games warmups are gnarly. We'll wrestle on an exhale breath hold. Like I have women, like before the national championship, we're locked up. we exhale girls are fighting and we're and the laughing the attrainment the listening we're dialed in together i created um i really love the haka every time i see a haka you know this it it hits me someplace all blacks i wish that i had i will tell everyone that if you want to cry there's a wedding video where in New Zealand the men perform a haka for the bride and groom and every single time it just makes me weep because of just this intensity and what's going on having a chance to work with the all blacks um spend some time with them you know they would do the haka and then they'd actually have to go in and chill out because they were too revved up and they would play terribly so they would be like ah and then okay too much let's go but i recognized i thought that was the point too much too aroused like make mistakes but i recognize that like our team needed that thing and we're not maori we're not traditional indigenous new zealand people and so we're not going to do a haka because that would be inappropriate but i was like what could we do and we we circle everyone up and we try to do it in a place where we own the place so we've done our official warm-up and then we're on the pool deck and we're about to do our swim warm-up and one of our seniors goes in the middle and she yells the word hell as loud as she can and everyone just goes yeah and it's just back and forth hell yeah hell yeah yeah yeah and what we have is this moment where all of these women are locked in prepped and the affirmation where you say, yeah, yeah, yeah.

44:10And you're looking at your friends in the eye. We're unbeatable. We might lose, but we are unbeatable. And the metaphor here or the story here, the moral is that's how I want this to leave us. I want it to leave us so that we go out into the world and we're better people that where we've gotten out our demons and we sweat our heart and there's still time to do intervals. I'm not like if my training is difficult, if you do my programming, which I hope you'll jump into, you're going to be like, Kelly is a terrible person. He doesn't care for my well-being. And simultaneously, I want us to feel like we can go out and we just have to remove some of this stigma, one or zero, I'm a failure.

44:52And that begins with a self-practice. Yeah.

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47:35speaking of dressing yourself up in the cloak of professionalism did you watch the enhanced games

47:46so I was I have friends who were asked to be on the advisory board I may have been approached about being part of that professionally I couldn't touch it and wouldn't touch it I had two friends who are Olympic lifters one of them was an Olympian one of them was real good who went in and partook and i loved it for them because they got to make a living olympic lifting after their retirement right and what i would say is did you watch uh the documentary um about the cyclist who discovers the crazy doping thing in russia yeah icarus so i had him on the show he's amazing and that story is amazing but when that movie came out i was working with a cyclist a professional Tour de France cyclist.

48:32And I told him, I was like, hey, have you heard about this? And he's like, let me guess. He did all the drugs and he went slower. And I was like, yeah. And he's like, it's because it's never just that. And he wasn't elite. And so sometimes we can tell our stories that I could have been great if this thing didn't happen to me. And that was because someone else had something. And the point of this is drugs and performance-stinction drugs have always let the best athletes in the world work harder and recover fresher so they can work harder. They were never shortcuts, never have been shortcuts. And now we're recognizing that there are places in methodologies and systems that doesn't even require us to do that.

49:17I think there's an opening when someone has a really bad injury. Should we be able to avail ourselves of modern pharmaceuticals to repair this person that's a different conversation you know like uh you know there was a famous football player who got popped for taking hgh a quarterback right and because his neck was destroyed and i'm like wow if he's the marquee of my team and he's on human growth hormone so that he can repair this thing on his neck i'm like so that he can stop that and then go back and do his job is there a morality and already the nfl is is entertainment anyway, right? Yeah, I mean, that is a serious gray area.

49:58I think it speaks to many things. I mean, first of all, let me just say that I agree with you that the Enhanced Games provided well-deserving athletes with the opportunity to actually be fairly compensated for their gifts. And I appreciate that. And I think that athletes who signed up to participate in it and were able to be remunerated in that way, like good for them. You know what I mean? Like they've been taken advantage of for way too long. There's been gigantic organizations that have leveraged athletes for their own gain. Yes. And athletes are always at the bottom of the food chain. And this was an opportunity for them to actually make decent money.

50:39So that's fantastic. They did the wrong thing for the right reason. That's what I would say. So I guess I can also understand an athlete in the twilight of their career who's being thrown a lifeline to get up on a stage and do their thing in front of a lot of people and make that bargain for themselves. I think that's a personal decision and I have no judgment on that. But I think the broader point that I wanna make or explore with you has nothing to do with like good or bad or judgment. It's more a reflection of where our culture is at right now. It's a very different relationship with what we would traditionally call PEDs because of things like peptides.

51:24And even to your point, human growth hormone, like somebody who just wants to repair their neck, like, is that a performance? Like, should they be barred for life because in the off season when they were injured, they needed something to like help them improve their recovery? That's a conversation that, you know, has valid points on both sides of it. But I think we're entering an era in which we're developing a different cultural relationship with these things. Because it's normal. Yeah, like the enhanced games normalizes this use, which was the entire reason for doing it because this corporation that put it, it's a private entity, it's unregulated.

52:04Like they wanna sell their enhancements. Like that's the entire value. That was why they're doing this. But when you reflect upon the self-optimization culture and kind of obsession and fascination that we have right now, and then you look at these biochemical developments with peptides and normal people are using these things. Unregulated, unmanaged, unsupported, like garage, gym, let me just work this out. Like, holy shit. But now it's sort of out in the open. You know, it's not the guy in the locker room at Gold's Gym who's secretly handing the bodybuilder a bag when no one's looking. Like, it's out in the open.

52:47It's commerce on the internet, and it's being broadcast and live streamed through the enhanced games. And that is, you know, to, again, use the word trickle down. Like, how does that trickle down into the 40-year-old guy who is still remembering how he could throw a touchdown pass and wishes he could do it again? You know what I mean? And is that a bad thing? Is it a good thing? How should we be thinking about these things? Let me go a step further. How should the 14-year-old aspirant athlete be thinking about his relationship to sport and his future as an athlete in the context of what that person is seeing online right now?

53:28Let me make two points. One is when I met my wife, Juliette, we were at the World Championships for Whitewater Paddling, sponsored by camel cigarettes south africa yeah because camel used to sponsor like all these like raid and like i think yes even like some of these adventure races and stuff like that which is so hilarious i obviously was so evolved that i was like i'm not gonna take a free trip to chile as a broke slalom athlete in a sport no one cares about and promote the cigarette brand like that didn't even occur to me and i will say that we're on the same slope here right and there were stacks of cigarettes on the table every dinner and we would take them and then bribe our way through south america with cigarettes so on one level i want to say that you know that athlete position is really untenable i'm broke how do i have health insurance how do i you know the system hasn't set me up to retire.

54:29So that's a thing. The real question here, and I think what's interesting is, well, let's apply that logic. So the enhanced games, everyone's over 18, everyone's consenting, duh. But if we take that to nicotine, we are seeing an epidemic of young people, young athletes, buying Zins, using Zins, using these pouch nicotines, massive amounts of these huge energy drinks with huge amounts of and what we're seeing is sort of the green washing of it but it's called sport washing and i think that's what the the enhanced games did it sport washed a lot of these sort of gray areas untested unregulated things and i'm not saying that everything they did was i know they were under the care of physician and testosterone is a great safe supplement for the right person.

55:21However, you're right. When you have a generation of kids, what's our morality and what are our ethics towards this generation? What are we normalizing in terms of, again, you think that you're elite, but you're not elite because you just didn't do the thing. And in the case of when we see influencers talking about the nootropics, the effects of brain focus, and then kids at college. And again, this is firsthand witnessing, saying this isn't second we're seeing the use of these zins among college athletes is astounding and where kids are packing multiple 15 milligrams which is like pack of cigarettes in your mouth and they do that multiple times a day and highly addictive but so-and-so influencer told me it was safe and good for my brain and i'm optimized and so they're really we don't have this filter Meanwhile, the gum disease, the heart problems of this huge amounts of nicotine, this is the same conversation.

56:21And one, it's worth having. Do I think we will learn anything from the – what did we learn from the – we were entertained. We saw old gladiators. It was the Coliseum. It was the Coliseum. It's the new Coliseum. It seems to be of two minds. Either the lackluster performances are a commentary on the fact that everybody at an elite level is on these things. And that's why the performances at the enhanced games were not so impressive. Or it's that they don't really work in the way that we thought they did. And maybe those athletes needed them when they were at the peak of their game. I believe these athletes were only on like a two and a half month protocol or something like that.

57:02So, you know, listen, you need to train on these things for a longer period of time, I think, to reap the benefits. I don't know. In Canada, I have heard firsthand from people's families that elderly people going to do a big adventure, the doctor would be like, let's put you on HGH for six weeks. And they'd prescribe it. And this person was able to go be an adventurer, have less pain, come out because the doctor prescribed a course of HGH for six weeks. I'm like, that is the best use of a pet I've ever had. Grandma went hiking in the mountains. Like that's awesome. That is not the same thing of what we're talking about here.

57:43and when particularly first principles are displaced and the message is i don't have to do this work and i don't have to put in this time and i don't have to do all these things and i'm don't have to be genetically gifted then it cheapens this experience it cheap definitely cheapens and i'll tell you it's real hard to use performance drugs these days it's hard the biological passport is real good and you're seeing there are countries we won't name but you You can imagine that these countries go dark, they train up, then their athletes become mutants and then they come back to the Olympics. And we see that happen for sure.

58:20So drugs in sport, if there's an incentive, um, Castra Semenya is a great example. She is the biological woman who had a high, she's, you know, high natural testosterone. The track and field was like, no, you can't run the 800, right? You can run a long distance, but you can't run the 800. So, and I was like, this is crazy. you know and i went and watched her run at the prefontaine and she was tiny she was a tiny woman i was like disappointed i was like oh i thought i was gonna see some hooked up person she doesn't even have any of the top 800 meter times in the world those are all done by east german women in the peak you know phase so it is not a level playing field if you chose the wrong parents and have the wrong genetics and the wrong motivation and the wrong coaching and you get injured like it's not that we're never it's never been a level if you're a swimmer and you have size 15 feet that's probably going to inure to your benefit right that there are some people and bodies that just are freakish and simultaneously i guess we have to ask the question what is it we value as culture you know how do we protect those innocents so they can come through and make good decisions for themselves and there's um alan lim again we're coming back to him he has a great saying you cannot cheat your biology full stop you cannot cheat your biology your physiology cannot be cheated you don't get something for nothing as somebody who's parented uh young athletes through this confusing world, what is the message that you have for the parents out there who are trying to make good decisions for their kids, who they know are seeing all kinds of strange stuff on social media?

1:00:08There's so many fitness influencers out there and such a push around aesthetics. And that doesn't even consider like this whole new world of enhancements and all this sort of stuff that is like filtering into the awareness of the mind that is not even fully formed. So how do you help your kids make good decisions when they're being impulsed and influenced in those ways on these addictive supercomputers that we all have? Someone can probably control some things in their household, not every household. And that's not all evil. Do your kids eat breakfast? Do you eat dinners together? Are you feeling with whole foods?

1:00:52Did your kids even eat a vegetable or a fruit today? Chances are not. You know, where's their caffeine consumption? Can you help say, hey, we go to bed at 11 because we wake up at 7. That means lights are off at 7. 11, we all agree. You start to set standards for this, and you just can't ghostwrite it and hope that it works out anymore. You have to be much more aware and intentional because if you're not the voice and your family isn't the model, the kids will solve that problem somewhere else. Why are kids needing three energy drinks? I just heard of an 11-year-old or 12-year-old drinking two or three monsters a day.

1:01:28He's a skater. You know, like, where do you go from there? That's kind of like skate culture too. Where do you go from there? You know, so how are we going to keep in mind that probably the most important thing you can do is say, I love you. I'm so proud of you. That was so fun. And I'm going to swear on this podcast. You can bleep me out. shut the fuck up in the stands and do not talk in the car on the way home. Create a safe environment where you're like, it is so enjoyable. I want to ride home with my dad because we put on the music and we vibe and he doesn't ask me about it. And we have such a good time and we make it this enjoyable process that's sort of agnostic to performance.

1:02:08And we stop carrying our expectations of high level performance and eliteness on our children. we fuel them we hang out with them we talk we're not their coaches we are their cheerleaders and this is most important this came from carmen bot who is a specialist in canada on return to play after acls and she said your job is chief reminder your kid is not an elite pro athlete so i think that so for example with caroline i would make her breakfast every day why because gives me enjoyment, but I know that she's going to leave the house with a fruit, a vegetable, maybe there's a probiotic food and a protein and I'm covered, right?

1:02:52One meal as I've controlled. And I discovered that sleep is so important. And she went to a hard school and she's a badass that I would let her sleep to the very end. And guess what she didn't want to do first thing in the morning, sit down and eat a big breakfast. Do you want to sit down and eat a big breakfast first in the morning? But she wanted to eat first period. So I would make her breakfast to go. And we discovered that that I had better adherence. She ate breakfast. She got the micronutrients she got in, right? And I got to help control that and shape that. And then we took it with her so she could do that.

1:03:24So that's the kind of thinking where I got to protect her sleep instead of waking up her half hour earlier and forcing her to eat some breakfast she didn't want to eat at that moment where we could sleep a little bit longer. She could take this meal with her. You know, I think one of them, you want to talk about a performance-hancing drug? This is, everyone get ready. There's this thing called Grooms. Have you seen this? the grooms the gummy bears the green gummy bears no okay i'm not sponsored by grooms but i want to be sponsored by grooms so grooms is just a green powder gummy bear that is highly palatable and just like all athletic greens all greens it's just a vitamin let's just treat it like a vitamin but your kids don't get any fiber your kids don't get any vitamin c your kids don't get any micronutrients and minerals.

1:04:08And this highly palatable gummy bear, green powder candy snack, gummy, is the adherence goes through the roof. You send your kids with one of those, at least, it's not a food, but at least we're putting something into the system to water the plants. It's like putting Miracle-Gro on the thing. You still need sunlight. But that, they just sold to Unilever for$1.2 billion. But of all the stuff I've seen in the last decade, that is the most cutting edge behavior changing thing that's come out because i can make sure that my kid eats something that is good for them in a packaged way that they can be highly reproducible for years and years and years it's the 2026 version of the flintstones multivitamin well those kids are never going to be elite because they didn't eat the flintstone vitamin maybe that's why we're elite well why you are elite um so in the workout this morning uh you walked me through all of these warm-up exercises that were very joyful and about play.

1:05:07So I think a good way to kind of bring this conversation to a close is to leave the audience with some version of that that they can begin to practice and incorporate into their lives. We have ruined the jib experience. There's some person in the middle with their camera filming themselves. It's lonely. There's so many good examples of physical culture on the internet of people dancing of people playing with tennis balls of rhythmic drills if you took the first 15 minutes of your gym time and you need to get hot and sweaty and prepped and awake anyway and we could do breath work and we could do we could do eye training and tracking if you played spike ball right if you just engaged with having to move in a funny way, played Frisbee like we talked about, you would see that you would have a better workout.

1:06:05It would be fun. And you'd get to create a community around that. There's so much cool stuff on the internet. I am so inspired. I get so many good ideas. I will point at a friend named Rhett Larson, who is a incredible coach. He used to be at XO's. He's the German national volleyball team women's coach. And he has a thing called No Zombies. And what he saw was that for years, kids would just zombie through the warmups and adult zombie i have to touch my toes and you know and he was like this isn't getting what we want so he created an entire ecosystem of play of games where he got invested as a coach again he wasn't phoning it in and his athletes perform better and i think you could go on the internet be inspired by something you see and be like i'm gonna learn that i'm gonna play that i'm gonna throw a tennis ball against the wall and play butts up do you remember that game right that was just like what's what's what's like you would throw a ball and if you didn't catch it you had to like go up against this is not a politically correct game and this is again the 70s you would bend over and then whoever threw the ball got to peg you in the butt with the ball but what it did was shorten the distance between you and making errors because you didn't want to get pegged and it incentivized you to catch the ball that idea of play of engagement of like we have lost that section as adults and we know that everyone learns better through play like play is the miracle drug and let's put a little bit of play what i'd say is if you're on a bike i mean do you remember these little rides where you'd sprint to the town sign you sprint to the town line sign those are games within games we play a game on the rowing machine this is the worst game ever rowing is terrible it's suffering it's awful it's and we see who can get closest to the 500 meter who can get closest to the thousand and we play it like golf whoever's closest gets a point.

1:07:53So there's so many ways where you can start to gamify. Don't lose the narrative. But in that first 15 minutes, I think there's a lot of ways to explore, move. There's a gentleman named the Fitness Marshall, and he has a YouTube channel full of dances. He's a local kid here. I have used the Fitness Marshall to warm up my athletes more times than you can shake a stick at because dancing's fun and moves you in funny ways. And you got to load and rhythm and four minutes or five minutes later you're sweating and grinning so let's do more of that all right awesome more damn more dancing dance marshal fitness marshal the fitness marshal on youtube yep all right have your mind blown he has 14 million followers wow yeah you're gonna have your mind blown caleb is a genius it's wild how there are people that can have that many uh people following them and then you've never heard of them and you're like you know but i am space but i am kelly sorry well how do you know yeah um tens of followers i love you man you're such a force for good and i just appreciate you being such a grounded uh source of trust in a very confusing world um you haven't lost your mind in this crazy insanity that we're all trying to survive right now um and you're my go-to guy on all things fitness movement mobility stability strength and i do want to say publicly that you have been behind the scenes in unbelievable support system for me.

1:09:21Like when I came out of surgery, you were just on it. Like you need to do this. And you sent me that electro stim thing and here's how you use it. Like you've, you've just really taken care of me in a, in a way that like, you didn't have to do that, man. And, um, it just speaks to your character and who you are as a person. And I just adore you and your wife and, um, really appreciate you basically spending almost an entire day with me today. So thank you. Thank you. This is all I think about. It's so fun. You're really important to us and to the world. And so we need you back. So very selfishly, I was like the faster I can get rich back to being rich than I do better.

1:10:01Right. And I just want to say, rich is dead. Long live rich. Thank you, man.