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strangers thank you for listening I
reached my hand out to touch him on the
shoulder and my hand went right through
him and I thought that was a
hallucination not only that it was a
hallucination that talked to me so I
literally walked out of the bar and
Binkley I had these you know these silk
boxer shorts on they were kind of
comfortable exciting the own running
gear and I took off my pants and just
started running most people you know I
think in modern society don’t even know
what it’s like to be in the wilderness
but I’m more comfortable off running in
the wilderness by myself than I am in
groups of people he had said to me you
know before I started doing this hey you
know one day you’re gonna run a hundred
miles non-stop I would have laughed I
mean never said I have anything like
driving 100 miles non-stop no oh my god
that’s funny I’m great joke he’s like no
no you’re you’re number 29 you’re ahead
of Oprah and you’re one behind George
Clooney kidding
[Music]what’s up guys Xavier katana here and
wow what an interesting episode with
Dean Karnazes who was listed by Time
magazine as one of the most influential
people in the world I mean he’s been
featured on all of these different media
outlets covering what he does he’s an
ultra marathon runner you get into every
aspect of running in this episode it’s a
really interesting episode on how
running compares to existence in light
mint now the challenges that we face in
our everyday lives and how we can carry
Bena weight into our everyday existence
so I hope you guys enjoy this
conversation thank you so much for us
[Music]the human experience is in session my
guest for today is mr. Dean Karnazes
Dean my good sir welcome to hxp
thanks for having me on very interesting
background that you have why don’t you
spell that out for our listeners thanks
so I run long distances I guess how it
is best framed an ultramarathon is
anything beyond a marathons so typically
the runs I do are you know 50 miles 100
miles sometimes 200 miles and these are
all non-stop so you know people
sometimes wonder when they hear about a
guy running a hundred miles how does
this work well you know that the
starting gun goes off and you start
running and when you reach the finish
line you finish and hopefully within 24
hours though that’s what an
ultra-marathoner does it’s such a
fascinating thing to sort of create a
livelihood around
how did running become your passion I
had easy well you know it is it’s been a
lifelong passion in fact I I used to run
home from kindergarten when I was six
years old love to run ran competitively
as a freshman in high school on the
cross-country team and then literally
stopped running I hung up my running
shoes that you know put the cliche I
didn’t run for 15 years and then I was
in a bar on my 30th birthday in San
Francisco you know doing what everyone
does on their 30th birthday I was in
there drinking with my friends and you
know rad midnight I said I was leaving
and they said well you know why you
leaving the night’s young let’s let’s
have another round of tequila and I said
no I’m gonna run 30 miles right now to
celebrate my 30th birthday and they
laughed at me yeah like you are you’re
not what are you drunk and I said yeah I
am drunk but I’m still gonna do it so I
literally walked out of the bar and
thankfully I had these you know these
silk boxer shorts on they were kind of
comfortable exciting own running gear
and I took off my pants and just started
running and ran straight through the
night 30 miles later became a runner
again
you know there’s nothing interesting
about running I used to run not
competitively or anything just in
college I used to run a lot and
something that I noticed personally was
there’s almost like this sort of wall
pain threshold if you’re running for
long enough and you just you know
everything in your body just aches and
hurts and you just you don’t want to run
anymore but if you just push through
that wall it’s like you just start to
glide have you notice something similar
very much so and you know you’re talking
to a guy that’s run probably 100,000
miles collectively over the course of my
lifetime and that same phenomena still
happens to me running is profound in
that regard I mean it’s such a simple
act right I mean you’re just kind of
locomoting a little bit faster than a
walk but there’s found power in it
because it’s not only the physical
activity of running but it’s mastering
your mind as well like you said so much
of running is overcoming the resistance
to stop okay which is constantly in your
mind right I mean it hurts and you’re
you know you’re – thing stop stop stop
and you know you’re having to kind of
override that with discipline and
fortitude and then there’s great reward
if you can do so yeah yeah I mean you
have quite the resume just I mean Time
magazine named you one of the top 100
most influential people in the world
your work has been featured on 60
minutes The Late Show the list goes on
on CNN Howard Stern and PR when did this
ultramarathon aspect of yourself when
did that start becoming this sort of
sensation or this would you frame it as
success when you’re featured on Time
magazine
yeah well you know battery on that mean
it literally I got a call from my buddy
and he’s like oh you’re not gonna
believe this you’re one of Time
Magazine’s 100 most influential people
in the world oh my god that’s funny I’m
great though he’s like no no you’re your
number 29 you’re ahead of Oprah and
you’re one behind George Clooney kidding
and he’s like no go look look look at
the list and I got the magazine and
looked at the list I thought you know
they don’t even inform me do you for
being evaluated you know they don’t want
anyone to influence the voting so
literally that’s how I ended up on the
list and even when I hear you say that I
think you’re talking about some other
guy I mean people say you know you were
invited to run through the White House
you met with the first lady you’re the
first person in history to run through
the White House literally and I’m like
oh yeah that’s right that was me people
say you you know you you’ve won all
these awards these accolades you know
you’ve been featured on 60 minutes know
you’ve got an ESPN espy award you know
what else is there and I’m thinking hold
that I haven’t done anything in my life
I’ve you know it’s just it doesn’t sound
like you’re talking about me cuz I’m
just a runner you know that’s it I can
respect that connection to just being an
athlete really you dedicating yourself
to that you’re also an author
how did writing come into play with this
for you
so I had always wanted to write a book I
had aspired to writing a book sometime
in my life as many people do right I
mean many people stay you know at some
point I want to try writing a book so I
finally said now is the time to do it
but I wrote a book and I thought ok if I
can convince five of my buddies to buy
this book I’m gonna be really lucky and
the next thing I know it’s on the New
York Times bestseller list it was called
ultra marathon man confessions of an
all-night runner and that book has sold
over quarter million copies it’s been
printed in 18 languages
and I thought who wants to read some
obscure you know manuscript about a guy
running you know hundreds of miles in
the wilderness by himself but I thought
you know there’s something in the
message here that that transcends
running and and people read and that
resonates with people so I got another
book deal I wrote another book and it
sold well you know same sort of thing
and now you know I’ve written my fourth
book and all of them have done really
really well but I think you can’t just
write about running as you know if
you’ve ever watched a marathon for
instance on television I think you know
it’s a guy running you know there’s
maybe ten seconds of excitement toward
the finish but it’s hard just to write
about running because running is is
boring let’s face it but the the
messages around persistence and you know
overcoming adversity and and dealing
with obstacles those are universal
themes that transcendence
running it’s amazing how much you know
we had Laird Hamilton on the big wave
surfer and it’s it’s amazing how much
there is this sort of cross-section of
you know life advice and how just
maintaining you know the healthy living
you know in your mind let’s say but it’s
so funny you consider you know what
layer does is healthy I’m thinking my
god that guy ride your mountains of
water or and you know me doing what I’m
doing is I don’t know if that’s
necessarily you know healthy running
hundreds of miles but it’s a bit extreme
but you’re right it’s almost like this
life lesson or this so much of it
translates into what we can use to live
a healthy life and gain perspective on
life in some way you mentioned you know
these messages transcend running what
have you found for yourself has been a
major obstacle for you
the biggest obstacle for me is the guy I
see every morning in the mirror and I
think that’s the same with anyone I
think my preconceived you know ideas of
what is and what is impossible or what
holds me back and the only way I can
break through those limitations is by
crossing the line and pushing myself to
do things that I once would have thought
was entirely impossible to do I mean you
had said to me you know before I started
doing this hey you know one day you’re
gonna run a hundred miles non-stop I
would have laughed I’m I never said I
don’t even like driving 100 miles
non-stop myself and I would have said
that’s impossible a human being you know
I know what it feels like to run one
mile non-stop it hurts it burns it’s
painful there’s no way I could you know
run a hundred miles and then go do it
you just you prove to yourself that
you’re more capable than you think you
are and you can go further than you
think you ever could there’s such a
large basis on what we think we can do
and what we we think we can’t do it what
we regard as impossible in it and I
really liked what you said about the the
opponent being you know just you the
person you’ve seen the mirror every day
how do you connect what you deemed to be
impossible and what’s your reference to
running a race running a hundred miles
or setting yourself up to run this
hundred miles how much of your mentality
predicts or you know puts you in this
sort of position to you know succeed in
running this long-distance or bail well
well you know you hit on a good point
and you know running is is very symbolic
I mean most people can relate to running
it’s identifiable you know riding a big
wave like layer does it’s admirable but
it’s hard for the layperson to really
identify with that unless you’re a
surfer I mean I’m a surfer so I have
great respect for what he does but
unless you serve you can’t really
identify what it means to ride a 30-foot
wave we’re running people know because
they’ve done it almost every human has
run and you know it’s very symbolic in
that regard because if you’ve run a mile
you can say okay well I’ve run a mile
non-stop let me see if I can run two
miles non-stop
well maybe three miles and to me
oh yeah I just ran 50 miles non-stop let
me see if I can run a hundred and then I
ran a hundred miles non-stop and then I
said I heard learned of this 135 mile
footrace and I said let me see if I can
run 135 miles non-stop did that and then
I heard of this 200 mile 12-person relay
race and I thought I wonder if I could
do that by myself as a team of one and I
ran 200 miles non-stop and I kept
pushing the envelope further and further
until I failed and you brought up a very
good point until you fail you really
don’t know how far you can go so I push
myself over the edge and that failed and
I’ll tell you what I learned a lot more
and I always do from my failures that I
do for my success I mean when you
succeed you know you high-five at the
finish line you got the medal around
your neck I did it I pulled it off when
you fail you can look inward you get
very introspective and you dissect where
did things go wrong what could I do
better in the future
and those are the best learnings to me
are failures not successes absolutely is
there one specific moment that you can
think of as a failure where you learned
the most from well there’s a race I just
alluded to it of the Badwater
ultramarathon so it’s better no yeah
it’s 135 mile continuous foot race
across Death Valley we’re in the middle
of summer and you know Death Valley is
the most inhospitable the hottest place
on earth and you know temperatures can
get up over 130 degrees during this race
which you know running a hundred and
thirty-five miles in 130 plus degree
temperatures is it’s inhumane I mean you
you it’s it’s torture and you just think
it’s impossible well I set out to do it
and the first year I emptied it at Mile
about mile 78 it was the middle of the
night and I was on this you know
two-lane highway on the middle of the
desert
I hadn’t seen anyone for hours no cars
it passed me pitchblack RIA a.m. and I
see an old miner forty-niner
walking across the road toward me yeah
he had a big grey beard
overalls and he comes walking across the
road he holds out a gold pan and he says
water water I need water
Hey oh my god so I was carrying this tan
held water bottle and I started I turned
it upside down and started to aspirate
it in his old pan
and I heard the water sizzling on the
asphalt and actually I reached my hand
out to touch him on the shoulder and my
hand went right through him and I
thought that was a hallucination not
only that it was a hallucination that
talked to me yeah and then I saw big
dinosaurs off in the distance in the
desert of the night and next thing I
know I wake up in an air-conditioned
hotel room looking up at my crew saying
you know where am i I’m supposed to be
running across Death Valley and they
said you know we were driving around in
the middle of night looking all over for
you
we found we saw your shoes on the side
of the road we found you passed out on
the roadside you literally ran yourself
into exhaustion just collapsed on the
roadside we picked you up we drove you
into this hotel the closest hotel and
you’ve been asleep for six hours with
air conditioning on so that was a pretty
spectacular failure
or something that you learned from that
from being in those conditions and it’s
not completing the race
you know one thing I learned is that you
really have to heat acclimate so my body
just wasn’t accustomed you know I would
run when it was warm but never when it
was that close to you know 130 degrees
so what I what I started to do is I
start to run in the middle of summer
with all my North Face
you know ski wear on put on my big puffy
you know parka and I’d run in you know
ninety degree heat wearing big D
clothing which you know increased the
heat incredibly inside internally and
I’d also go into the vasana at the gym
and do set the push-ups and sit up
to get more custom to the heat those are
you know some of the things that I did
so let’s take our audience into the
mentality of what’s happening in your
mind as you’re running so you start this
race and as you mentioned it’s gonna
bring the Badwater ultramarathon up it’s
a 135 miles it’s 130 degrees out and you
know so it’s sweltering heat as you
start you know mile one what’s going on
in your brain
well you know the one thing that really
attracts me to ultramarathon is that
there’s a solidarity of focus I mean
there’s one thing in your mind and that
is reaching the finish line there’s a
single goal and it might be a daunting
goal but at least you know what’s
expected there’s a rules of engagement
are very simple the gun goes off and
start running to succeed you reach the
finish line if you don’t you fail and
let’s face it life is ambiguous you know
the the finish line moves around a lot
right you’re never really sure if you’re
going in the right direction as well as
you’re typically bombarded with noise
right in the course of any given day I
mean you’ve got wheats coming in tact
you know there’s ads you know there’s
just lots of stuff coming your way when
you’re running an ultra marathon all of
that disappears and there’s just one
single goal in your mind for a very long
amount of time and that is reaching the
finish line and to me it’s almost like a
zen-like state that you put yourself in
and it’s very rejuvenating it’s very
cleansing just to have one thing on your
mind for so long because it’s not
something that typically we do in this
modern era ever and but but it’s a very
human thing to do but just something we
don’t do in this modern world hearing
you describe it so simple the lack of
this sort of complexity in the way that
we are just inundated with information
all the time all the time and so the way
you put it is just so beautifully put
can you describe that sort of flow state
aspect of you’re just cruising and you
know that there’s no hesitation or doubt
in your mind that you’re going to cross
that finish line you know when you’re in
that zen-like state you’re not thinking
about the finish line I’ve tried his
best to focus on exactly where my mind
goes when I entered this place and what
you’re focused on is the present moment
of time is the now I mean we’re always
we’re thinking about the finish line
we’re thinking about something in the
future or reflecting on the past or were
preoccupied with something we’re doing
but when you get into the zen-like state
you don’t think about anything except
you know putting one foot in front of
the other
to the best of your ability so you’re
really that granular with your thoughts
I’m just thinking take your next step as
best you can if your next step as best
you can
I’m not thinking about wow the finish
line is you know 60 miles ahead I’ve got
a long way to go well I’m not thinking
about you know the finish line’s right
around the corner I’m almost done I’m
just being in the present moment of time
to here and now and not reflecting on
the past not cluttering our line and
with any other thought other than what’s
right there in front of me at that
moment so I mean just to put our
audience kind of more in this sort of
perspective of doing this ultramarathon
there’s no emergency team sort of
following you there’s nothing like that
right it’s just you in the road correct
it really depends on the various races I
mean some sometimes it’s exactly as you
described it and even you know more
removed there is no road a lot of times
you know you’re running through the
wilderness on single track trail where
there’s basically nothing out there
there’s no people there’s there’s
nothing except you and that and the
trail and nature that’s probably one of
the most beautiful things I’ve heard
like just just being in that situation
of just you know being left to your own
devices and just running and and knowing
that you know there’s no one behind you
to sort of back you up and and you’re
left to your own sort of wits what do
you think has been your biggest insight
from that
our biggest fear is the unknown
and if you can just
blank out your fears somehow and just go
with the flow if you’ve well it’s very
liberating to be running out in the
middle of nowhere by yourself and not be
fearful not being a fearful state but it
being a comfortable and relaxed state so
that’s something I’ve learned the other
thing that I’ve learned is is something
that not many people today can really
relate to and that is I have a
relationship with nature I mean I have a
love affair with the wilderness most
people you know I think in modern
society don’t even know what it’s like
to be in the wilderness but I’m more
comfortable off running in the
wilderness by myself than I am in groups
of people so that that’s a reality that
I think is very human it’s very
primordial if you will but something
that’s been entirely lost in our modern
society I think a lot of people fear the
wilderness or just don’t spend time or
might even think it’s boring being out
there by themselves to me it’s it’s it’s
it’s a love affair I enjoy that it makes
me feel whole it makes me feel complete
it makes me really feel alive when I’m
just out by myself in the middle of
nowhere running on a trail
in your book road to Sparta there is
something that you mentioned called uni
hemisphere slow-wave sleep which is the
ability to put one half of the brain to
sleep while the other half stays awake
and you can actually run in the state as
that is that right
well you can but it’s not like I studied
this state and thought okay put yourself
in here while you’re running I mean I
basically was so exhausted while I was
running I mean you know are you
listeners I mean these some of these
runs are you know 36 48 hours non-stop
so you’re going through a night or two
nights without sleep and you’re running
continuously I found myself you know
running down the middle of the road in
the middle of the night I’m you know and
wondering why am i running in the middle
of the road and kind of meandering over
back to the shoulder and then you know
it happened again I woke up running down
the middle of the road I realized I was
sleep running I was literally just
falling asleep but willing my body to
keep going and so after that episode of
that kind of catatonic run thing if you
will I researched it and and that’s how
I came up with a scientific term for
what was happening now I really want to
get into the nutrition aspect of this
and you know what has changed in last
you know 20 years or so of this
technology kind of explosion information
how is that affected running the
technology is affected running in a lot
of ways I mean you alluded to nutrition
and we can we can rift on that you know
in a bit but I mean just in brief it’s
gone from this idea of you know
carbo-loading which you know many non
runners and some even recreational
runners still believe it’s involved to
carbo-load you know we eat a lot of
pasta and rice and so forth but it’s
gone full circle you know we realize now
especially the elite athletes the
carbo-loading is the worst thing to do
because it just leaves you kind of
bloated and overly stuffed at the
starting lines though we’ve gone from
cart you know the idea of taking a lot
of carbs you’re taking it almost no
carbs this ketogenic day where you’re
using fat as fuel right and that’s one
thing that changed with nutrition and
that’s
this is pretty progressive not every run
or even its familiar with the idea of
running in the state of ketosis but a
lot of elite athletes are of course the
rise of smartwatches and devices has
completely changed the landscape for me
when I first started running you know
you would you would estimate how far you
thought you ran or you try to
triangulate on a map but it cooked a lot
of trails you know it’s hard to even
tell on a trail map how far it was you
ran you know now with a GPS watch you
know you can pretty much monitor
everything you’re doing you can look at
your elevation your game you know your
descent your ACT
ascend your heart rate I mean you can
monitor everything with your vitals in a
way that was impossible when I first
started running
so going back to nutrition how do you
think that has changed and are there
secrets or tricks that you use to endure
this pace that you’re keeping well you
know when we talk about nutrition I
always preface it by saying listen to
everyone follow no one so I know it
works for me and I encourage other
athletes to experiment to find what
works best for them because a lot of the
guys I trained with and race with we
have different regimes when it comes to
nutrition but I’ve kind of gone back to
nature so I’ve gone full circle from
Haile you know processed refined foods
to more natural sources of calories
these days things like nut butters for
instance so you know ground cashew nut
butter was one of my favorite some very
simple foods coconut water for hydration
versus like a sports beverage and those
kind of things to me just sit better in
my stomach and they just leave me
feeling better than if I was eating you
know highly processed and refined foods
like I used to
have you noticed a sort of attrition
that happens with the body I mean I know
that for me personally that contact with
the pavement just it affects my joints
kind of adversely have you noticed that
at all with your body well I you know
I’ve I would say a typical in that
regard in that I’ve never had a running
related injury so I’ve never had an
overuse injury I’m a hundred percent
Greek and you know I have very good
biomechanic so my alignment is really as
a runner should be and that’s nothing
you know that I’ve trained for I mean
you you inherit your biomechanics that’s
comes from mom and dad I mean they say
the best thing you can do as a
long-distance runners to choose your
parents well and so I guess I I started
by using my parents well but the other
thing that I do a lot of is cross
training
I don’t just run and I think a lot of
runners that just run especially the
elite runners suffer all the time and
that’s because they’re not doing
anything besides running so I do a lot
of cross training and I’m perhaps more
bulky than than most runners I mean if
you look at me compared to say an elite
you know marathon or like a you know one
of the Kenyans for instance gentlemen
the same height as me I probably
outweigh them by thirty or forty pounds
then all of it is muscle so you know we
might have the same percentage of body
fat which is you know around four and a
half percent body fat but I just carry a
lot more Bowl and that’s from
cross-training and I really think that
helps with injury prevention and it
helps with soreness you know joint
soreness because your muscles are
supporting a lot of the impact that your
joints take when you run I’m curious to
know what motivates you to do this is it
just your passion for it or is it to do
something that you know other people
aren’t necessarily doing or is it that
Zen that you get from that moment of
just being by yourself in nature and
what is it that pushes you to keep doing
this you know I think it’s just the pure
joy of the freedom running brings
certainly I like to compete do I like to
race and there’s a thrill in racing
that’s not my main motivation my
motivation is just the the joy and
simplicity of running and the internal
reward it brings to me a lot of runners
that understand what I’m saying um some
people might be listening this morning I
don’t I don’t get this guy at all
but it
just Who I am so you know I’m Greek
again I’ll get back to you know know
thyself and be thyself
I’m really trying to kind of dig out as
much as I can of life teachings that you
can get from running we talked about it
a little bit before you know there’s
this aspect of perseverance and that no
mind state of just putting one foot in
front of the other and that’s that’s all
you have in your mind how do you
translate this to your regular life when
you’re in a stressful situation I mean
has there been an aspect of this that
carries over for you in your real life
I think absolutely I mean I think that
there’s so many topics that running
reinforces I mean you know one that’s
very clearly we haven’t discussed is
discipline I mean people say you know
how do you motivate to go running every
day well I got to be honest as much as I
love running there’s a lot of days when
running just sucks I don’t want to run
if I’m training for a race I especially
don’t want to go do a hard training
session on certain days when I don’t
feel like running and that comes down to
discipline so this kind of relationship
between you know paying your dues and
getting the reward is very clear and
running and there’s just no shortcuts I
mean you know if you’re gonna run a
marathon and I I really encourage
everyone at least once in their life to
run a marathon because it teaches you
very quickly that there’s no path of
least resistance to high achievement
that you have to pay your dues you just
can’t fake your way through a marathon
and it teaches you very clearly that if
you try to fake your way through a
marathon you’ll fail so that you know
that’s one element running is about me
you know the other thing that it’s
really taught me is to know myself
better and how do you get to learn about
yourself well you’ve put yourself in
uncomfortable situations correct and you
know a lot of times when you’re in an
uncomfortable situation like you’re in
front of an audience and you don’t like
public speaking you’re so nervous you’re
not really digesting much of the message
right but when you’re running for 26.2
miles and you’re spending you know three
and a half four and a half hours on your
feed you’ve got a lot of time to process
you know how you’re responding to this
pain and to this challenge that internal
dialogue going on in your head is very
clear and you can hear it and you can
respond to it you’re either gonna tell
yourself I can’t do it I’m gonna drop
out but you can’t pull yourself you know
if you tell yourself that that you you
failed and you’ve allowed yourself to
fail and you may be not as tough as you
think you are but more likely what
you’re gonna do is you’re gonna say this
really hurts it’s really stuck I want to
stop but I’m going to keep going
when you do that you you get the message
to yourself that hey I’m more resilient
than I believe I really was I can get
through situations that I never thought
I could get through and you know running
especially trying to run something like
a marathon teaches you these things very
concretely yeah that’s that’s a great
analogy I love that I feel like in a
very similar regard when there’s a
negative thought you know that happens
to you during your date it sort of
starts us like a small seed the more
that you focus on it the more that it
grows and then it just it completely
takes over your mind do you find that
when you’re in this state how much are
you fighting off these thoughts oh
absolutely
in fact um you know when the going gets
tough any marathon or any runner even
who’s stuck to it and got to the finish
line of a difficult race they’ll tell
you and I’ll tell you the same thing
that at some point the pain owns you and
that’s all you can think about is
overcoming the pain it just takes
complete control of you and when that
happens it’s really powerful but push
through it because you teach yourself
that you can have these negative
thoughts you can process them and you
can move beyond them and that’s not
something a lot of people can do I mean
a lot of times we get stuck in this
negativity and it sticks with us the
whole day or maybe stick with us a whole
lifetime and that and again that’s why I
just advocate so much running a marathon
you just learned so much
I think it’s a really healthy idea to to
challenge yourself to push the envelope
to an extent and you know really find
out what you’re made of and really kind
of test your own limitations and your
perceived limitations you know I just
got this
Fitbit thing at work a lot I’m in my
office a lot so I got it just to hold
myself a little bit more accountable
when I find myself sitting in my chair
too much and it buzzes it gives me that
notification that you’ve been sitting
for too long I will get up and I’ll move
around and I’ll go outside and take a
walk in just getting out of this sort of
realm of of constantly being you know
immersed in information and immersed in
you know what’s going on on Twitter or
my email or when you speak about this
sort of Zen state and pushing your mind
to this pain threshold I really identify
with that I really connect with that
you know it takes discipline to do what
you just said and even though you know
your Fitbit is saying hey you haven’t
taken your you know 250 steps this hour
you need to have the the self-discipline
to get up and walk outside you know I
work out constantly throughout the day
so I have this program what they call
hit training or high-intensity interval
training and it’s like a 12 to 14 minute
routine of you know push-ups pull-ups
sit-ups burpees dip and it’s very
exhausting your heart rate is really
elevated for those 12 to 14 minutes but
I’ll tell you what if you can just get
away from a screen and force yourself to
do it and when you emerge over 14
minutes later you just feel like you’re
reborn I mean you feel refreshed you
feel rejuvenated that noise has just
dissipated so you know good for you for
having the discipline to listen to that
tracker on your wrist you have been
listening to the human experience
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episode with Dean where he gets into
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mixed being an entrepreneur with
ultramarathon owning and using that as a
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[Music]you