What the Health Just Happened?
Human Optimization, Ice, Heat and Movement
Ladies and gentlemen, welcome to this week's episode of What The Health Just Happened. We talk about all things health care, community, business, and life. The goods, the bads, the ups, the downs, the lefts, the rights, and everything in between. Sometimes we get some cool guests on, I think. If you don't think so, that's okay, just don't listen. Except you mom, please keep listening, because I love you. Today, we love you mom, all the moms. Today's guest I've known for 10 plus years. So how long? At least 10. Yeah. Oh, yeah. We'll get there, right? CrossFit days, exercise days. This guy is an expert in a lot of things. Troy Delaney, I got to read these titles real quick. Senior management consultant with Mayo Clinic, want to hit that health longevity and performance coach. Most important stuff, husband, father, and someone I like to call a friend. Can I call you a friend? You can call me a friend. I don't know. Is it, I think some Mayo talk matters, right? Some Lockheed Martin talks matters, but to me, it's XPT, longevity, wellness, this space that has just exploded in the last two to three years. I think since COVID that he's been, I'm telling you, this guy's been talking about this stuff for a decade since I've known you. So Troy, welcome. Can we clap? Am I the one to clap for yourself? Thank you. All right, that's a wrap, guys. Let's call your show. We're done. Great show. It's good to be here. Where do you want to start? Serious or not serious? Let's go not serious. Not serious. Okay, so you're currently working at Mayo. Doing project management, this dude is smart. I need you to understand this. So six sigma, lean six sigma, you're a black belt, not a karate. Like if you and I had a karate fight, black belt. No martial arts. Do you guys know anything about lean six sigma? No idea. Does it mean you can beat us up? With his brain? Oh, brain. Okay. So I want to start there. Like people, what does that mean? What is lean six sigma? Right. Right. So actually, I learned about this when I was working for Lockheed Martin, and this started in 2005, I think, is when I started with Lockheed. And I was with them for 14 years. And through that, I became a green belt, which is kind of entry level to lean six sigma, and then I became a black belt, which is, and then there's a master black belt never made that far. But what it is, is in the operations industry, it's about optimizing a process and getting the best quality product out of that process. So lean is all about maximizing the quality of that product and six sigma, or six sigma is all about maximizing the product, that quality of the product. And then lean is all about making it as efficient as possible. So that's kind of the high level overview of being a black belt is really optimizing processes. So you have, I'm going to call out Cox mini group here, by the way, you have 30 employees doing the job that seven or eight people could do in the same place. How do you create efficiencies? And yeah, exactly. We're looking at how can you, what parts of the process add value and what parts of the process are waste? Does sometimes that involve like a transition to AI in certain cases? Like this could just be an automated. Oh, yeah. Yeah. So that's a big part. Obviously, that's blown up now as is AI, what can AI do and how can we automate certain steps of the process? That's a huge part of it. Yeah, absolutely. So Lockheed Martin, that's um, that's uh, what is it? That's a defense country. That's the brewery that makes beers now. I'm kidding. Everyone knows who Lockheed Martin is. Right. What we, 14 years? Yes, I was with them for 14 years doing, um, uh, lean six to my black belt stuff. Um, and then I found that I was dry. And actually when I was doing in Jacksonville, I was driving up to Kings Bay, which was about an hour commute, uh, so two hours around trip every day from Jacksonville, from Jacksonville. Yeah. I was that efficient. No. Right. Exactly. Exactly. It's you. Oh, sorry. Exactly. I mean, that was it. It took a, it took a toll on me. Yeah. Um, and while I was doing that, I was working out at CrossFit. So I would wake up at four in the morning. We love plugs by the way. Absolutely. Yes. CrossFit Jacks. Yeah. Mayport. Again, I spent a lot of time there, uh, making awesome coaches. Yeah. Incredible. We do it in a long time, but that's right. So you were working out there driving an hour to and from. So yeah, I would get up at four in the morning, go to the class at, I don't know if it was five or six, um, and then drive up to Kings Bay and then drive another hour back. Um, so that's two hours of commuting and it just wore me, you know, after nine years of that, um, I worked at Norlando and, and, uh, Sunnyvale, California as well, but nine years in Jacksonville. Um, and then I found out that Mayo Clinic also had a Lean Six Sigma block belt, um, opening. So that's kind of how I got into Mayo Clinic for 14 years of Lockheed Martin. That's cool. It's commuting for, you did nine years of commuting. Yes. So like I was a firefighter commuting an hour and a half to two hours every third day for a little less than five years. I'm like, it destroyed me, man. Yeah. The travel destroyed me. Also, you did CrossFit for an hour at five in the morning and then drove an hour. So that's what I was thinking. That drive back, you have to be exhausted. Like, well, the thing about exercises, it really does give you energy, but I mean, yeah, the drive back, if you were up so early, right, the drive there wasn't bad. It was, because you kind of think about what you have to do that day. And I felt, you know, I was pretty energized after the workout, but then on the drive back, it was just like, I just want to get home. Yeah. You know, I just want to get home. Were you like smashing coffee? My version that after 24 hours, I'd have like 10 cups of coffee on that drive home just to make it home to fall asleep. So you're drive back. Oh, yeah. Yeah. There's tons of coffee and it was just, it was not not healthy. And it was just it's not not in line with my lifestyle and where I wanted to be. And then so finding out about Mayo, which was literally 15 minutes down the road, it was a complete life changing, you know, move because that now is literally commuting for about 15, 20 minutes and not an hour. How long have you been with Mayo eight years now? Cheese. How old are you? 44. Let's go. I'm 41. This guy, we're going to get to this animal here. My biological age is 40. So I've actually slowed down the process of aging, which we can get into more and all this stuff. I look, every bird test, every day. This and then this guy. Yeah. Correct. I had someone tell me my, my body age. What was it? Like 76. How old are you? I'm 30 days about it. He gave me like a panic attack. I was like, Oh my God. Yeah. But you got young, like you're, you're in it, man. I am in that like, I can never find time to do anything just because he's going to fix that today. We'll talk about that. I do have a question. This is such a random question. We love random questions. Does that CrossFit use you in their promo photo for Facebook? Because I get hit with that promo photo all the time. And I thought you look familiar. And then when you said that, I thought, yes, we got to ask Megan and I don't know. I love to see that. I would love to see that. I live like right next to it. So I get, I get peppered with that, that advert on Facebook. We're going to talk a lot about health and like again, I cannot emphasize. We'll talk about our relationship, how we met, working out stories. I just laugh. You've been into products and exercise, like the health and wellness space for a long time, right? Yeah. And we're going to talk about ice bath, sauna, which you've been talking about for a long time, which is now it's gotten very popular the last two to three years. So you had mentioned, was it Lockheed Martin? Mayo specifically, when did you like just start drinking this Kool-Aid of? You said it like it affected how you worked out, what mattered, how you took care of yourself. When did that start? That started even before Lockheed. I mean, that was college I was pretty into getting into exercising and stuff like that. But I think what changed it is when I had just moved back to Florida from California, this was 2006. That's a long time ago. Yeah, 2006. Yeah, it was a long time ago, just thinking about it. But I had some, a friend of mine was telling me about the Paleo diet and it was called, the book was called Paleo Diet for Athletes. And I was going to do a race. So someone had recommended this book to me and I read it. And it kind of made sense to me. So I was like, you know what, I'll give it a try for 30 days, see what happens. So I did the Paleo diet, which is really cutting out a lot of process foods. That's basically what it is. That's every diet now, just any process. Yeah, you just eat whole foods. That's pretty much what it is. I mean, it's no grains and no dairy, but big thing is just whole foods. So I did that for 30 days and I got a six pack. I had never seen a six pack before myself. I could not believe how ripped I got in 30 days from doing this. And I was like, there's something to this. Like there's something to, you know, what you're eating and how you're exercising. Same exercise regimen, but change your diet. Bam. Yeah, that's all I did. I mean, I was in shape, but I didn't have a six pack at the time. Yeah, you were in shape just a little more round than chiseled. Exactly. Yeah, yeah, pear shape is more of a pear shape. What do you got? Were you a drinker at all or no? No drinking? I mean, I drink, I drink a little bit, but not it was maybe once once a week or something like that. If you're asking for alcoholics that we know, no, Troy is not one of those, which we could talk about too. Now, all the research coming out on alcohol is hysterical. So yeah, the biggest thing was painting a pick. Like this dude is smart, right? Again, I'm not saying you're not smart, Troy. I'm just, I'm kind of an idiot and I enjoy hanging out with Troy because he's smarter than I am. Business wise, the fitness health, wellness space, unbelievable man for a decade now. Could you go back to the Lockheed Martin? Can you give us an example of a project that you worked on and some of the flaws that you were able to kind of expose and then fix? Yeah, so it's mainly looking at like a manufacturing process. So looking at how many times does a product go back and forth between someone and how many times do they have to redo work and how many times do they have to transport? Because there's basically eight forms of waste. So you're looking at all eight forms of waste and seeing how can we remove that from the process. So in Kings Bay, you know, we built missiles there. So we worked on the manufacturing with that. So we constantly looked at the process and looking at how can we make this more efficient? How can we build a better product every time? So that's kind of what we do is like map out step by step what the process looks like and then we identify where's the waste in this process and what can we do to remove this waste and add value within every step of the process? We might have to edit that out because I think why? Lockheed Martin and Missiles man. You can't share this stuff. No, that's every business applies. That's it. Well, I was kind of curious, does that mindset, do you feel like that mindset helps you when you then transition to the fitness side of things? Because it's a very similar thing. It get out of the waste and only have the beneficial in that case food, you know? Right. It's like you set that up for me because I want to use Lockheed Martin transition to this. No, because this is that's exactly kind of my biggest takeaway was really looking at just life in general. What adds value to your life and where's the waste that in your life and how can you remove that and focus on all the value add activities. And that's kind of what really got me into health too is because if you're trying to get the most out of your body and most out of your mind, you have to eliminate anything that's going to take away from that. It was crazy to be able to apply something that I learned on a manufacturing floor to life in general and looking at how can we look at my life and improve it by adding more value to the life and taking away any waste in there. Can you say it's like two or three things immediately like, yep, cutting this out, yep, making this more efficient. Yeah, it was so big thing is just eliminating process food. And then I think how can you make things more efficient? I should talk about my morning walk. So my morning walk involves, I carry a 65 pound bag, a go rock bag. So shout out to go rock. You got Eric Scott his right here. We love. We'll talk about go rock too. I never learn about go rocking in general. This is a local company too. But good. So yeah, so I take a 45 minute walk. I'm walking my dog. I'm getting morning sun. I'm getting exercise and, you know, benefits of rocking your, you're getting a strength training workout and a cardiovascular workout. And you're burning more calories. So carrying that weight, walking your dog, walking my dog. Do you want another dog? Because I hate my dog, by the way, just sorry. No, I'm good with, I have one dog and it's a perfect dog. I wouldn't want another one at this time. So, so you're getting morning sunlight, which is super important for sleep and a bunch of other things. So I mean, you're knocking so much out. And I love doing these stacks where you're stacking a bunch as much as you can to get the most out of that. So just and just building that up into your routine. So I mean, that's a perfect example of how I've kind of optimized my walk. Probably getting your mental space right too, right? Just view the dog 45 minutes. I don't know. Are you got air pods in or are you just taken in nature? That's a, that's the thing. Yeah. Just enjoying nature. Most of the time, sometimes I'll listen to a podcast. Sometimes I'll listen to, you know, with the, with the health and it was the same. What the hell? Do we know? There's been a couple of times I'm trying to get new routine to morning walks are tough for me, but for a variety of reasons. But I see you sometimes walking through the hood and I, there's so many things that this guy brought up years ago in the neighborhood we live in and rucking was one of them. I literally like, I was like, what is rucking? And it's just literally putting weight in a backpack and walking in the, the, the benefits of that. You go ahead. Oh, yeah. Okay. What is the average time frame you would tell someone that it takes to get into a routine, particularly like one that you're doing? Maybe not as intense, but like if someone were like, man, Troy, like I just, I'm never going to be, this isn't going to be my routine. How long would you tell them it takes? I would say, I would say, well, if you're, if you're trying to do something, I would say just do something for five minutes. I mean, the whole point is you, you do what you can that you, that you, that you can't say no to. So if it's five minutes, if you can do five minutes outside and get that morning sunlight, you've already changed the way that you're going to sleep that night. So take the smallest step, the step that, that you can't really say no to this is just like, we'll talk more about it, but getting that like an ice bath. What's the minimum effective dose that you can do to just get it, get exposed to it and get into that and then be consistent. And then you move, you add on to that. Have you read Atomic Habits by James Clear? Yes, we've read all this. Oh, yeah, yeah. Outlived by Peter, like name a book, we've read the same ones, but that's right. So habit stacking, that's a big one. Make it simple and then start with minimal effective dose. Okay. Mayo's awesome. We love Mayo. A lot of good stuff for the company. Yeah, yeah. Working on some cool stuff behind the scenes, can't quite talk about yet. Can't wait. You'll come back eventually. Absolutely. Yeah. We'll talk. We'll just announce like, dude, this guy, we met at CrossFit. I remember I was doing, man, like I drank the CrossFit Kool-Aid long time ago. And you were a stud too. You can push yourself hard. I was like, I could not go as hard as you were going all out. The first time I met you is I had this transition to morning workouts, which I really struggle with. And then we lived in the same neighborhood here in Jacksonville. You were walking, I think I was painting an American flag or something. Probably. We saw each other and I was like, Troy, Eric? Yeah, I was so, you were right. HLA approved. Nothing I did to HLA. Don't get me started. Oh, man, we could go all out on the HLA. We've got a bunch of people running for the board. We're not talking about HLA. It's not healthy. And again, my kids are now nine, eight, six. Yours are younger, but my sons were three and four. And we started trying to like, how do we work out together? I think community is huge. That's one thing to miss about that CrossFit environment. And we started working out together. I don't know if you remember doing squat presses with my kids. Your kids obviously too are in it for a long time. So how important are community and group workouts? The walks are great. The ruckings great solo, but how important is working out with a friend and camaraderie? Yeah, that's probably a top two or three things that anyone should be focused on is the relationships, the community that you develop. I mean, if we'd start talking about longevity, you look at all of the blue zones where people are living over 100. It's always about community. So I mean, if you can find your little tribe and connect with people, I mean, that's one of the biggest things you can do for your health in general is just connect with people. They're finding even like Alzheimer's is increased. Alzheimer's is increased if you are alone most of the time. So I mean, it's huge. It's a big deal. And however you can incorporate that into your life, you should be. Blue zones has exploded again in popularity. They just had a Netflix documentary multiple, the Dan Butner or how to. They started a blue zones project here in Jacksonville, right, which again, this guy's been talking about for a decade. But the community part, I think is incredibly underrated. You need even if it's a one person, if I'm like, Hey, Troy, we're committing to working out three days a week at this time, if I don't show up, I feel guilty, right? But if I show up when we do it together, I feel like I'm like, all right, let's go up, I push a little harder. So that's one of the biggest things with CrossFit is that community. I mean, you have people pushing you. You have people that are waiting for you to come that day and know that you're going to be there. And just really all the people that you work out with, I mean, they all look forward to it. So I mean, it's, it's, it's really that their strong point is really getting people together and that have like, they're all like-minded. You still work out, right, Troy? I do. And I've tried to do CrossFit and it kicks my butt. I love the competitive aspect of it. My biggest problem is like most of the dudes that you roll up in there, I'm like, I can't compete with that guy. Geez. That's the one I've never done, like group fitness ever. I've always just kind of like soloed or had a buddy that I would go with, but never like a CrossFit or any of the other ones that are out there. This is not a plug for CrossFit. There are, there are parts that I think it's all of it. Like the biggest thing is scaling accordingly, right? Right. Squat, squat, squat with no weights. Like if I squat with X amount of weight and you can't, like you squat without that weight. And it's just, again, the competition aspect, I love competition drives and motivates people, whether you realize it or not. If Troy's running, he's a little bit ahead of me like, crap, I got to run a little harder. Oh yeah. Yep. Until I'm like, I can't keep up and let him go ahead. Again, I love the community aspect. The competition's fun. Think of like, I miss sports, competitive sports. Right. It almost reminds me of like fraternity vibes where you're, you're basically a fan of a frat bro man. No, I'm not even saying that, but just like the camaraderie that that CrossFitters bring to the table amongst all of them, having their kids there, all that kind of stuff. It's cool. It's like a family. It really is. This guy, diet is huge for you. Yeah. Right. What's the longest fast you've ever done? I've done six day, a six day water fast. I won't do water fast anymore, but I've done that before. How do I want to know at one point where you're like, this is awful. What did you never feel that way? No, no, usually the first two, two to three days are pretty bad. Like you're constantly hungry, but then you recognize that hunger comes and goes, it comes in waves and then it's gone. And then your body starts become fat, fat adapted. So it's actually using your body fat as fuel. So the hunger, it still comes in waves, but it's not as bad, the third and fourth day. No six back then? No, after that, you have a six pack. Oh, yeah, I've talked about the six pack earlier. I'm like, oh, yeah, three day, three day fast. And all of a sudden, like, man, I've trimmed out here. Right. Six days? Six days. Yeah. You're having electrolytes the whole time, right? Yeah, you include bone broth or just that's, that's just water and salt, usually. What's the new fad with the bone broth? What was it? It was like, Rogen or something, did it, right? Again, everything that's talked about now, Troy probably did eight to 10 years ago to see you now. Right, right. Or has information and research like the, yeah, like the butter in your coffee. Yeah. I did that back when it, before I think people were even doing it, but the bone broth thing. So is that you're talking about, what else can you do with bone broth? So I was drinking it. Well, that was it. It was essentially fast. But the, oh, yeah, a bone broth, right, right. Protein bone broth. There was a specific one that was like cleaner than the others, I guess. Right. Right. Yeah. I think that's probably more marketing. I mean, that's trying to sell their bone broth brand. How much time are you left? Three minutes. Okay. Couple minutes here. Cause I like the, the back half here, to me, it's like XPT, XPT. I love saying my wife thinks I'm crazy, but it works. Yes. Yeah. That's my, yeah. Troydolainy.com. But my wife said I should name my, my blog, my wife thinks I'm crazy, but it works. And it's just because, I mean, I've been, like you said, I've been, I've been dabbling in this stuff for a while. And I always tried something and, and kind of report back and say how, whether it worked or not. That's what I want to know. What are you working on right now that you think will be the fat in 10, 15 years? Yeah. Man, that's a good question. What is a, I think the XPT, and again, the, the ice and sauna stuff, but, but rotating, we'll get to some of the science behind that and why rotating that, which again, you've been doing for a while. We've talked about the XPT what five years ago? Yeah. Yeah. No, it was actually six years ago, because I got certified as a coach five years ago. And I mean, homemade ice bath, this guy bought a deep, a freezer that he built his own ice. This is, this is six years ago, man. Yeah. So you just lay the freezer down, or you just get a, so, so I started with a stock tub. So you get that big black stock tub that, you know, I guess you used to feed animals. And you fill that up with ice and water. And then that got a little expensive. So I was like, well, what can I do to make something more permanent? So I ended up converting a chest freezer into a cold plunge years ago. Yeah. Yeah. I actually have a video posted on YouTube on how I did it. And I was surprised about how many views it's gotten. But, you know, it's, it's just like how I built this chest freezer into an ice bath. My least favorite part. We're almost out of time in the first half. That's all good. Troy Delaney with works at man. We're gonna talk about XPT, um, longevity, wellness expert. Can we say that yet or no? Like, do you have to check it? I don't think I'd ever be an expert, but, uh, none of us are experts. No, um, man, the first half goes too fast. That's what the help just happened. All right. Welcome back to the second half of what the help just happened. If you're, uh, just joining us here on the radio and you missed the first half. Good news is you can catch the, uh, first half on your favorite podcast platform under what the health just happened. Oh my gosh. We're gonna do some breath work. I just got out of breath saying that. We got my friend here, uh, Troy Delaney. He works with Mayo currently, uh, lean six Sigma black belt. I'm karate chopping. If you don't see the video, we talked about some health and wellness stuff. This guy has been doing all the things you see and read and hear about for a long time. He's kind of an animal too, man. He's ripped, dude. We talked about, uh, age. So, so Justin over here, you're how old? 32 and your, your age that someone told you is, uh, 70, 72. It's not, he doesn't look that way. He does not, by the way. What is it? One of the shows we had the, what do they call it? Skinny fat. Skinny fat. That's what I'm dealing with right now. So, so, so Troy, who's also, we're going to talk a lot about XPT jacks, XPT specifically, then XPT jacks. You have these, uh, weekend seminars and workouts. We've been working out for a long time. First legitimate ice bath I ever did was with this guy, the most humbling, three minutes of my entire life. Um, yeah. Anyways, catch the first half on your favorite podcast. If you're on the podcast, sorry for hearing all that, um, the word vomiting of what happened, the first half healthy or not healthy. You ready? Let's do it. Health. You're not healthy. HOAs. Oh, that's definitely not healthy. Not healthy. Um, healthy or not healthy. My face is the first time I got into an ice bath. Oh, we should share that, that picture. That was great. I was smiled intentionally, but if you got the two minutes and 59 seconds before they looked healthy, um, healthy or not healthy, crossfit. Uh, healthy for sure. Healthy or not healthy six day fasts. I would say not healthy, probably. Okay. I thought I'd get all healthies here. Healthy or not healthy working out with your kids. Absolutely healthy. Healthier, not healthy. All the other dads in our neighborhood that see you running with your shirt off. That's healthy, not healthy. Man, every dad's expiration is not kidding. I text him every time. I'm like, put your shirt on, you're embarrassing us. The moms are like, Hey, healthy or not healthy getting a free sauna after running a Spartan race. That's, that's for sure healthy. Yeah. That was a cool story. We'll talk about that in a second. Yep. Um, healthier, not healthy. Mayo hospital's construction. Boy, that's a good one. Probably unhealthy for, for how long it takes. Yeah. Long term, long term, healthy. Yeah, for sure. I mean, the amount of expansion they're doing and the stuff that they're doing is incredible. So XPT, we're going to hit your second before I did the last healthier, not healthy. Um, the tagline is, I love this, breathe, move, recover. They've expanded that breathe, move, recover, connect and fuel. Oh, so that's new. Breathe, move, recover, connect. Yes. And fuel. So, I got to write this down. I'm right now. It's here. So, so breath work, healthy or not healthy breath work. That's absolutely healthy. Breathing. If you do it right is so important to the point. You got a breath routine we're going to do here for a minute. Yeah. Let's let it rip. So what we're going to do is a quick breath routine that you can do at any time. And this is basically a way to calm your nervous system and lower anxiety or anything like that. So what it's called is the physiological size. So you're going to breathe in for about five, four or five seconds. And then you're going to take another inhale to really fill up those lungs and do that through your nose. And then we're going to do an exhale through the mouth for eight seconds. I want to say this back. So five second count breathing in through the nose. Yes. And then one deep breath. Yep. You got to count this down. We're going to do it. Right. Look at the clock I got running. He's got this. Breathe out for how long? Eight seconds. Slowly. And it's going to be like you're breathing through a straw. All right. I know these. I do this all the time, but go ahead. All right. So let's breathe in. One, two, three, four, and then breathe in again real deep, fill up and then exhale. One, two, three, four, five, six, seven, eight. Okay. Inhale again to the nose. Two, three, four, five, deep inhale and then exhale. Slowly release that three, four, five, six, seven, eight. One more time into the nose. Two, three, four, five, deep inhale. There you go. Exhale, slow. Let it release. Four, five, six, seven, eight. Does everyone feel calmer now? Focusing on my breathing. There you go. Just passed out the quarter, man. That's like a breathe in. I didn't exhale enough. I definitely breath work. You talk about things that are underrated. Sleep, I think, is incredibly underrated. Diet underrated breathing, which again, breathing using your diaphragm, is it your nasal breathing, which we'll talk about. Breath work matters. The stuff that he's doing these weekend seminars we're going to talk about for sure. Breath work is a big deal. You breathe 20,000 times a day. You take 20,000 breaths a day. So you're either doing that wrong or right. And if you're doing it wrong, just think what it can do to your health. If you're doing it right, think about what it can do to your health. And how many people would you say are breathing wrong? Most people breathe wrong. What qualifies breathing wrong? So if you're constantly breathing through your mouth, that's breathing wrong. You should be breathing through your nose pretty much a majority of the time. So if you're a mouth, we would just say it too. Oh, crap. We said it twice. Well, it makes you feel better. I do try to do when I run, I try to breathe through my nose, but I don't do a very good job of it. Yeah. You should be breathing through your mouth when you're like peak capacity where you're really maxing out with your breath, with your exercise. Other than that, it should be nose. And there's a lot of reasons why. And one of the biggest reasons is it's really calming your nervous system. So when you're constantly breathing mouth breathing, you're constantly activating your nervous system to say you're in flight or flight mode. I did not know that. You know what fight or flight mode is? See, everybody does, correct. Nobody does. You'll catch yourself too. Sleeping too. It's trending yourself. They have mouth tape now. It's a big deal. All these trendy things that Troy's been doing for 10 years, but nasal breathing, box breathing is a big one. All that stuff matters. What's box breathing? Box breathing is just one method of breathing. So there's four corners to a breath. There's the inhale, there's the hold, there's the exhale, and there's the hold. So when you're doing box breathing, it's four even corners or four even sides. So you're doing four seconds inhale, four second inhale, four second hold, four second exhale, four second hold. That's another good one for kind of calming the nervous system. Do you find people get uncomfortable when they breathe correctly? Because they're so not used to doing it, right? They're like, this doesn't feel normal. Because especially with breath, if it's like that, people can kind of get a little like, oh my gosh, I can't breathe or I'm not getting enough oxygen at that point. Yeah, for sure. I mean, if it's something new and you're not used to it, you can definitely notice a difference. It can be uncomfortable. And that's part of the reason why we do this stuff in XBT is really to get comfortable with being uncomfortable. So getting used to that the comfort of breathing through your nose is a big deal. A lot of the stuff we do when we do our breath work routines and the breath exploration during the workshops, you're doing it laying down just so you can feel safe. If you did pass that, which no one's ever passed out before. Not yet. What the hell just happened, boys? Show up. But you do it in a safe environment and you get used to doing that. So it's just a matter of getting used to feeling uncomfortable at first. To emphasize that question, right, is that do you find it uncomfortable or different? Do you run for fun? I used to, yes. So right now, if you ran three miles, would that feel weird, uncomfortable and awkward? Definitely wouldn't feel great. Yeah. It's the same. I mean, again, breath, it's less physically exhausting, but you notice when I do, I'll check myself doing breath work in the office sometimes. Like, Oh, my gosh, I've been clearly been breathing out of my mouth all day and sitting slouch at a computer. Right. Does it out of curiosity for someone that might have like asthma or breathing impairments? Is it still is it as important, if not more important, to learn these kind of breathing techniques, to like either work through a potential, you know, not asthma, because I know how those can go because I have asthma myself, but like those situations where anxiety or getting worked up can sometimes make it worse. Right. No, that's exactly that. That's that's the kind of the point of learning how to breathe properly is to apply the right breath at the right time. So if you do feel something coming up, whether it's anxiety or or, you know, asthma or something like that, can you take control that before it even happens? And you can by calming your nervous system. Do you ever use this breathing strategy when your kids drive you insane, asking for a friend? All the time. And that's the, yeah, that's the biggest. I mean, anytime that you're feeling stressed or anything like that, yeah, absolutely. And the kids are driving you crazy. That's the time where you just step back, take a couple of deep breaths and then refocus so that you don't overreact. So in series screaming and yelling, I say three or no is not your mouth. If you do fight or flight, then it might be worse. We love dad talk to you because we're all dads as are you. Okay. So let's, let's dive into XPT here, which stands for extreme performance training. Right. Someone named Laird Hamilton and Gabby Reese are co-founders. Laird Hamilton growing up like the two. Do you know who Laird Hamilton is? Okay. I know of these names. Call me crazy. I don't really know. You will once. Yeah. Laird Hamilton is a professional big wave surfer for decades. Every giant wave video you seen like Laird Hamilton started that, right? You're talking about intense life or death situation. Gabby Reese was a professional volleyball player. She hosted America's Funnies Home Videos for a while, I think. Yeah. Both, again, especially in the health and wellness space, I think I don't know if they still live in Hawaii or not. So they have a house in Hawaii and the house in California. Not trying to put your business out there, Laird and Gabby. By the way, if you XPT wants to sponsor the show, feel free to shout out or at least fly to know I'm kidding. I, so you discover this when we were in our kind of workout path, it was originally breathe, move, recover. Now it's connect and fuel, which I think we'll get to in a second. But those things matter. We talk about crossfit for years is like move, move, move, lift, lift, lift, diet matters. You're lifting heavy stuff. This thing is the breath work matters. Move, just move the walk. The, the, maybe it is lifting weights. Maybe it's not playing basketball, soccer, et cetera. And then recovery was the most underrated thing. I think COVID changed all this ice bath and sauna stuff. They've been talking about this for a long time. Professional athletes do it. They host events in Costa Rica, Hawaii, three day seminars. Did you go to one? I haven't been to one. No, I've only gone to their, their, their coaching certification. So, but it's on my, on my list. Yeah. Well, again, if we talk about them enough, maybe they'll see this right. They won't send, you know, we'll film an episode out there. If not, one day we'll go. So you discovered this. We, you were playing with it. You got certified. What's the certification process of getting, being an XPT coach? Right. Well, I do want to note that, uh, so Laird Hamilton is in his 50s and he's still surfing, like 50, 60 foot waves. So he's in an incredible shape and talk about longevity. I mean, they've got this nailed down. Do you have a computer? I would Google. I think he might be close to 60, man. He is an animal. Yeah. For, for, for at least 40 years, like just, oh, yeah, he's pretty jacked. 60. 60. 60. Right. And, and again, what's his biological age? Probably 35. Right. And again, Gabby Reese, who was a professional athlete for decades, but cool story. I'd recommend researching it. So certification. What's that process look like? Yeah. So, so this came about when I was, I was actually at CrossFit and I was talking about doing some type of recovery workshop. And, um, we were thinking about how can, how can I get certified in something that is recovery related? And I came across XPT because they're big focuses of recovery and found out that they had a coaching certification. So I flew out to California, went to through their three day certification. A big thing of behind XPT is research. Everything is research based like their breathing techniques are research based. So the way the, the, the sauna and cold plunge protocols are research based. So very research focused. So I went out there for three days. I went through a three day long seminar on, on, on all the, the pool workouts too, which we can talk about. Yes. And how to use the sauna and cold plunge properly. What are the protocols for, you know, what you're trying to accomplish? And same thing with breath work. What, what are the different breath work routines and what, when would you use different ones? Um, and then also, um, the pool workouts where you're, uh, you're using dumb dumbbells in the pool. How did I forget about this? So again, I, we, we just have years of stories together in, in our neighborhood. I don't want to call them out, even though the board sucks. Yeah. You're the woods, HOA, you're up kidding. That's, I were, can we edit that out? No, no edits. We would, we would go to the pool. He, he'd get these workouts. You talk about movement. It's not lifting heavy weights and squatting heavy weights. You grab dumbbells, you go in a pool when you, you're working on breath, work underwater and you're moving. Right. And it just doesn't beat your body up. We do a 34, 45 minute workout. I was toast, but then afterwards, an hour later, I didn't feel like dead. So the pool workouts, again, how you got some? Well, when you had me look up, Laird, the, one of the first pictures on his Instagram was him in the pool with a dumbbell. And I was like, I wonder what he's doing there. And now you look, professional athletes, I'm telling you, NBA, NBA is a big one right now. I'm trying, I want to, it reminds me, I got to set up an introduction with UNF. I want to see if we can't put their basketball team through one of these seminars to do that recovery stuff. Right. We should, I shouldn't have mentioned that now. We'll get, we'll get offline on that. But, um, okay. So certification took three days and it took you some time to start these seminars, right? You just started this recently. You had your homemade ice bath, the bin, you were buying ice. Right. Sana stuff. I think of Sana wrestling in high school. I'd sit in a sauna with a plastic bag on my body, which is not healthy. Talk about the fire and ice side to me, which is now exploded in popularity. Right. So yeah, so they have the breathe, uh, the different breath works, different breathing exercises and they have the move, which is the pull workouts, which really focus on, um, low impact exercises. So you're in the pool, it's, it's not going to beat you up. Um, and you, you're practicing, you're actually applying the breath work that you, that you've learned in the pool and you learn how to use those different breath holes and stuff like that. And then you go to recover, which is the, the sauna and ice. Um, and you're, you're combining that too, which is contrast therapy. So you're going from, um, basically you're going from the Sahara desert. So 200, 10 degrees or 220 degree temperature into the cold plunge, which is 38 degrees, sometimes colder than that. Sometimes we'll dump, dump a couple bags of ice in there too to get it colder. Not me. Um, but I mean, and you do that three times. Um, so, and there's a lot of benefits to it. Um, but the biggest thing is really that mental barrier that you, you go through when you don't want to get in there and you get in and, and you just feel amazing after. So it, it, and there's recovery, a recovery aspect to it too. So you're, you're wrote, again, it used to be called fire and ice, you know, and from extreme temperatures to extreme cold, all, all in a controlled, healthy environment. What's the span you're sitting in the sauna? So you're in the sauna for 15 to 20 minutes. And this is a thing that's important is there's a, there's different types of saunas. There's infrared saunas and there's traditional saunas. Um, infrared saunas are, they usually get up to about 130, 140. Um, and they have their own benefits. But if you look at like the, the, the, all the, most of the health benefit research from sauna is on traditional saunas and you're looking at at least 175 degrees. Um, so you need it hotter. And then when you're doing the contrast, you're getting out of an ice bath, getting into 130 degrees sauna is not going to be sufficient. So you have to get into hot sauna. So you have to, when you're doing that, you want to think about what kind of sauna you're actually using, whether it's a traditional or infrared. So you're, in theory, you're wanting to go from the most extreme to the most extreme. You actually, you want to go from the coldest to the warmest. You can possibly kind of provide. When we say extreme, it's not like, well, yeah, you're not catching yourself on fire, but yeah. Right. Right. And there is a break in between. So what we typically do is you get out of the sauna and you wait about two, a minute or two, just to kind of get your body adapted and then you get the cold plunge. How long's the cold plunge session? So that, and again, that's, that's around 34 to 38 degrees. And you're doing that for two to three minutes. Guys, look, I know everyone's nervous. Oh my gosh, because you know why? Because it's, it's hard. It's hard. Maybe Ryan's done it. He's, I think Jen's doing it too. But to me, but let's stick on that one, that the fire and I side that the contrast therapy, how do you feel for the next three days afterwards? Well, that's the thing is everyone asks, why do you do it? And I, you know, I almost get in the ice bath every morning. And I don't look forward to ever going to the ice. It's, it's not pleasant. It's, you know, it's, it's uncomfortable. And I, and I get through it, but it's what you experience after. That's the, that's where the magic is really is you get out of that and you feel amazing. I mean, I feel so focused. I feel so much more energized. My mood is better. And it reduces inflammation. So it's better for recovery. It's, it's just all around it's, it's, you just feel much better after and that it lasts. It lasts. It could last a couple days sleep that night too. Right. Yeah. What's the closest that you've gotten to that feeling without doing an ice bath? Like an environment that kind of got you close to that feeling. That boy, that's a tough question. It is a tough one. Only because like, my brother-in-law doesn't all the time and he's like, dude, just the way I feel. And I'm like, I would just love to know an example. I don't mind what, when Florida State won the National Championship. All right. Everyone ice bath. What are the jags of the Super Bowl? No, it's a tough question. It is. It's, it's, it's an experience that you just from any like super joyous event. The only time I've felt it was when I went skydiving that after of skydiving where the adrenaline is just through the roof. That's good. That's the only thing I compare it through. Maybe like a roller coaster that you were terrified to go through at a very minimal like. It's different. We talk about the fight or flight system. Yeah. When you do that, you're, you're adrenaline just spikes. Yeah. This is a similar, again, this is not, I'm not scientific here. This, he's done all the research. It's a different, it's a spike, but it's different. And it's, it's a healthier version of that spike. It's actually dopamine that's, that's being spiked. And that's kind of the motivating, usually associated with motivation and stuff. And that's the never transmitter that's being spiked. And that lasts for hours. So you get that, that high for hours. And they've actually found that it's equivalent to like getting high on cocaine. Like you get that much of a. Sign me up. That's a bad joke. It just lasts longer. Bad joke. Terrible joke, not healthy. If it gets them in the bath, whatever. Look, again, this, this, we, for years, like working out, then on and off and on, I'm thrilled, you're like, let's figure this out. Get you on here. Right. XPT, which started by Larry Hamilton, Gabby Reese, you got certified XPT Jax. He's the only one certified in Jacksonville seminars, how often? Yeah. Y'all check this out. Trust me. I prompt, I'm not saying this. Like we're going to, I'm bringing you guys out there. One of these days, we'll bring cameras out. It will, it will it will, it'll change your life. There's, there's nothing like it in Jacksonville. There's nothing like it. Probably in Northern Florida. And it's, it's such a unique experience. So what we do is we do about an hour of rocking, carrying that weight. And that's kind of when we do a meet and greet and kind of get to know everyone. So I have only, only opened it up to about six people every workshop. So it's very limited. And we do a rock where we get to know each other. And again, this is building in that community aspect to it. So we do that. I talk about the benefits of, of rocking. Why I do it every day. And then then we get into the breath work where we're doing different breathing. I kind of go over different breathing exercises, teach you when to use different ones. And then we do some breathing exploration where you're trying the different ones in a safe environment. We're doing breath holds, which again, that's another uncomfortable thing. But you can get a lot of health benefits from doing different types of breath holes. So we do go through the, the breath exploration, then we go into the pool workout. And we do a different, different types of pool workouts with dumbbells in the pool. And that's applying what you learned about the breath holes in the pool. So how, how do you overcome that mental barrier that's saying, I need to breathe, I need to breathe. And you can actually overcome that. And that, that kind of applies to anything. Like you can overcome things when you, when you mentally prepare for it. So that's, that's the biggest thing is you're learning how to do how to be controlled in a stressful situation in a controlled environment. So that when something, you know, something unexpected happens in your, in a chaotic state, you know exactly what to do because you've been training for this all the time. My wife's gonna want me to do that, because anytime I get a little stressed out, it gets a little, I get a little loud. Right. So, so poor work, right? This is a six hour seminar, right? Yeah. Yeah. So it's five, five to six hours, breath work, poor work out. And then we do the three rounds of the, the fire and ice. And so I go through the benefits of that. And then we, we go through doing the, the sauna for 15, 20 minutes, you get in the cold plunge, and then you do three rounds of that. And then after that, we'll do a little debrief. And you'll take things home that you've never learned before. And it really is life changing. I think, you know, I always have at least one person that comes out of it saying, you know, I've never thought about breath this way. And I've been able to apply this in my life. My neighbor, I'll give a shout out to my neighbor, Ryan, immediately, right? You just met him. He's, it changed his life. Dinging. We're out of time. Got to mention this again. XPT Jax, how often are you doing these? How did you find out about how they sign up? So go to xptjax.com. I have a work, I do workshops once a month at the last Saturday of every month. I do have other shorter workshops where we'll do either a pool and a sauna nice workout or a pool and sauna nice. So it's just depending on those are shorter two hour things. But the, the full workshop, the five hour workshop, five to six hour workshop is every, once a, once a month, so you go to xptjax.com. If you are interested, you can use friend 50 for $50 off. So if anyone's interested, just for your listeners. And reach out to me too. But man, dang it. We're out of time. Troy Delaney works at Mayo full time. Does this pretty cool stuff. XPT Jax on the side. Six Sigma black belts. I'm kidding. Man, I had a blast. That's what the hell just happened. Thanks for having me. [Music]