Two Peas in a Podcast
Episode 92 - Dr. Saransh Kapoor
Dr. Saransh Kapoor is a licensed physical therapist, professional natural bodybuilder, and the founder of a successful online rehab coaching business. After overcoming years of back pain through evidence-based rehab methods, he now shares the same personalized approach with his clients. Dr. Saransh has a passion for empowering people to take control of their health and enjoy pain-free lives.
https://resilientmotionrehab.com https://www.instagram.com/dr.saransh_kapoor
- Duration:
- 42m
- Broadcast on:
- 01 Sep 2024
- Audio Format:
- mp3
Dr. Saranch Kapoor, one of the most frustrating things outside of calling you doctor and knowing that you are a hell of a lot smarter than me is being in a room with a person who's better looking than me and way fitter than me brother. Thank you so much for sharing your precious time with me and our audience. Of course, of course, happy to be on. Thank you for having me. I love it. I will let you introduce yourself, tell our audience who you are and what you do. Yeah, so like a horse said, my name is Dr. Saranch Kapoor. I'm a doctor of physical therapy. I'm also a bodybuilder. I've competed about three times, got my pro card, natural pro card. No plans of competing right now and right now, the main thing that I do is just again. Offer my skills as a physical therapist, both in person and online and just growing my business. So that's, that's the everything kind of in a nutshell. Love that. Let's start with a little bit of background and athletic career. Talk to me about this path to becoming a bodybuilder and athlete, a professional in that space. Yeah, I mean, I was working out was always the one constant. It's been 14 years of that. I started when I was about 16. Almost 30 now. So about 14 years of just one thing that has been constant. And since the start, it was just something that I just loved. I never really played sports. I have a recreation every now and then, but nothing, you know, consistent, nothing, nothing too really into it, like high school or college, nothing like that. So working out was always my thing. And then I transitioned more into the bodybuilding world just because it always feels better to work towards a goal, right? A big goal, something like competing on stage, big, big goal. So working towards that was amazing, especially when, you know, I had the time for it. I had the commitment for it. That's kind of the overarching picture on that. And I fell in love with it. I fell in love with the sport itself. Just transforming your body and mind amount of discipline that you build through a competition prep. It's born on. It's just amazing. And that honestly has translated into so many other areas of my life now with my business. I take that same discipline and I apply it to that, right? When I don't feel like doing crap, I still do it. It's the same thing with bodybuilding, right? By the way, we love to curse. Of course. Okay, good. If we don't feel like doing shit, we do shit. So I apply that same discipline that I learned all the years from bodybuilding, from working out, from building my body in some way to also put that into the business side. And I think it's definitely paying off. I love that. I love that you already talked about this process of doing something that you don't like doing because at the end of the day, what we know is it makes you a better person and it makes you way more committed to every craft you pursue. Talk to me about the specific process of going through, you know, prep for the show because a lot of people don't understand how intense and how difficult it is both on your body and your mind. Oh, yeah, it's brutal. It's not a walk in the park. It is definitely one of the hardest things anyone can put themselves through physically, mentally, emotionally, probably even financially. It's not cheap. It's hard, right? But it's hard. But again, there's a lot of pride, glory, whatever you want to call it on the other side of it. You just have to be willing to see it through. So the process itself, again, it can be anywhere from eight to 20 weeks depends on how long of a prep you want to do depends on the person as well. But again, a lot of dieting, a lot of cardio, a lot of exercise, a lot of commitment to being fixed on what you're doing, whether that's eating a certain way, training a certain way. And you likely have to say no to a lot of other things, right? Going out is probably not going to happen as much because you need to be sleeping at a certain time, getting enough sleep because that is also a big part of that. If you're not recovering from all the work you're doing, all the work you're doing is not going to show itself. So that's the process overall. Of course, there's so much more into it about the overarching picture. Yeah. Talk to me about getting your pro card and how good it feels being a real professional in this thing that a lot of people pursue. But after hitting one show, after not getting great performance, a lot of people just tend to drop off. Yeah. Yeah. I mean, that was getting the pro card was definitely a big accomplishment because that's what most people are working towards, right? In the competitive world, you're working towards the pro card because once you get that pro card, then you're officially a professional, you're pro in that category in that field. So working towards that was, again, very challenging. Had to compete multiple times and it wasn't just like a one and done kind of thing. But the biggest thing with that was it wasn't really so much the pro card itself. But again, it's like the process and the person that you become through that, right? Because all the work that you do, all the habits that you build, all the discipline that you build, that you carry for the rest of your life, right? So that pro card, again, if you don't renew it, like if I don't end up competing again, or if I just don't renew it, the pro card goes away. Like everyone forgets, right? I can't classify myself as a pro anymore if I just don't renew it or don't compete. But all the work, all the discipline, all the effort, everything that I put in, like that, like I said, can carry into so many other areas of my life. So I think it's more so the process leading up to it, unless, of course, the prize, because again, that's just fleeting, right? You get that pro card, you feel good. It lasts for maybe a day, maybe a week. And then everything starts settling and you're like, all right, does not as good as, you know, what's next? Yeah. So yeah. When I think about the most successful people, one of the biggest common traits between all of them is this conversation about the process rather than the goal. It's a steps in between that teach you the most valuable lessons about first and foremost, who you are as a person, as well as the direction that you want to go in life. When you think about some of those lessons that you learned from going through the process, what are the biggest takeaways that you're taking into your career and everything else that you do? That even if it's hard doing it anyways, there's always, always pays off. Like, it really doesn't matter, you know, how hard it might feel or what you feel like doing or, you know, if you're not feeling the best one day, it's just you do it regardless. And you build that habit of continuing to show up. I think that's everything. Like, showing up is literally half the battle. Of course, you got to do so much more. But if you just are able to show up for yourself, day in and day out, and that's what my bodybuilding prep requires, right? Showing up on the days where you're pretty low energy or fatigued. Like, I remember the fatigue was just insane. Like, there was times where I was watching TV and I wanted to change the channel. I saw the remote was on the other side of the couch, and I didn't want to get up strictly for the because of the fatigue in my legs. So I settled with whatever what it was was on TV because I just didn't want to make the effort of getting up and changing the channel. So things like that, it's so hard, right? So I think it's just about doing it regardless. And when you're in it, of course, it's a lot harder to to see it through. But I think building those those patterns of showing up regardless, I think in the end run in the long run is going to pay off. Yeah. And I think this is one of the things that I applaud you for the most. It's this ability that, you know, even in the times that I can imagine you waking up and being like, I'm so sore, I'm solo energy. I really don't want to be here. I don't want to do this anymore. The best of the best and the pros get, I mean, get up, get through it. And at the end of the day, just go, hey, here is just another win. And I did it. I got it. Here is one final question on the bodybuilding side of the world. How does your approach change for the next show now that you're a pro and now that you're, you know, competing on the biggest stage against some of the best competition you've ever seen? Well, I did my first show as a pro in 2022. And I got it was a wake up call, right? It made me realize that I have to bring a whole nother level of dedication, commitment, and a little bit more time to, because these people that I'm competing against now, they're also pros. Right? These people have also put in years and effort and all this discipline, all this work. So I can't just show up with, you know, half asking it, not that I half asked it with getting the pro card, but there's just another level. Right? It's just like, like, you think you hit one level that you gave it your all, but then there's whole this whole other level on top of that, that that's like untapped right now. So I think how it would change, I would just have to bring a whole new level. And I don't know, I don't know what that looks like right now because I haven't really tapped into it, because again, I've taken a break for the last few years from competing to focus more on the business and just work on this, but I think it would require a whole new level of commitment. Love that. Love that answer. And this gives us a perfect segue into the big thing that you're doing now, which is being a physical therapist. Now, the crazy thing about being a professional at anything is it feels like this is where all of your energy is going, but at the same time you're able to become a doctor and figure out that, hey, in the bodybuilding world in the fitness world, pain is just part of the process. And you are teaching people the difference between normal pain and not normal pain. Talk to me about the process of becoming a doctor and what that was like for you. Yeah, I mean, PT school was again, no walk in the park, right? But I took that same discipline that I learned through all the years of working out and bodybuilding, competing, and I applied it into school, right? I showed up when I didn't want to show up. I studied when I didn't want to study. I kept reviewing the material. I just continue to build that because I know that it's going to pay off in the long run. So again, PT school was no walk in the park. It was definitely not easy, but it's a different level of commitment because when you're learning stuff that you fairly enjoy, at least for the most part, not every single part, but you have another level of commitment for it because then it doesn't become easy, but it becomes a little bit more manageable because you're like, oh, yeah, this is interesting, especially when you can apply it, like how I do to a lot of the gym stuff and a lot of the bodybuilding world. So yeah, that's how I kind of transition into that. I love that. I love that. And I think it's so, so important for any athlete to actually have someone like yourself on staff who's able to tell you, hey, this pain that you're feeling is not natural. In that discussion of what's normal and what's not normal, specifically when it comes to back pain, because people are so bad at dealing with it, understanding the causes and what to do about it. How do you approach the conversations with your clients around the issue? Yeah, it all stems from, again, there's bad pain. There's good pain. That good pain is more of like the pain that we feel when we're, you know, working out, we're getting the endorphin rush, we're feeling muscles kind of fatiguing, even a little achiness or dullness. That's fine, but that bad pain is like that sharp shooting, burning, throbbing, numbness, tingling. That's the kind of bad pain. So you always want to classify the two. And just because you may have pain, even if it's bad or good, doesn't always mean that that's a bad thing, right? I often remind my clients that we have to use pain as feedback from your body, not a sign that, hey, something's damaged and we just completely stop activity. Because that's what most doctors are telling you to do. Well, if this hurts, let's stop doing that. If squats hurt, I'll stop squatting. If deadlifts hurt, oh, let's just stop deadlifting. That's usually not the answer, right? Because if you think of it, we're still doing some form of squat, some form of deadlift, some form of bending over throughout our day, just because they tell you to stop doing it at the gym, doesn't really solve anything. So using pain as feedback, instead of as a sign that, hey, something's damaged, we'll go a super long way because then you can work with the pain instead of letting it work against us. And most people let it work against us because, again, it's a signal from your body and you almost automatically are trained to be like, oh, wait, if this hurts, I should stop. And again, there are times when you should stop, of course, but often in many cases, that's not always the case. Yeah, I think this is the perfect piece to talk about modern medicine, because what I've found across in a decade plus of being in the fitness industry is that the general advice is either to stop or some type of pain medication. It's never like, work through the movement, fix the range of motion, see where the mistakes in your regular movement are, and let's build on that to make sure that you don't feel pain going forward. Why is today's medicine approach a band aid rather than trying to get to the root cause of the issue? Well, it's just treating the symptoms, right? If you have pain and you take a medication that's just going to block those pain signals temporarily, it's just treating the symptoms. And again, it's just a band aid. It's not addressing why that pain is happening or, you know, how to actually tackle it from the root cause. But again, it's making big pharma even bigger, right? So it's never going to really stop. But my mission is to try to change the way we do rehab, change the way we do physical therapy, because I know that the traditional way is broken, at least for most cases. Now, if you're 60, 70, 80, 90 years old and you've never touched the weight and you have back pain and you do some bridges or some clamshells, it's probably going to change your life, right? Because again, you've never used those muscles. You start using those muscles, movement starts happening, and your back pain almost disappears. And then you're everyone thinks, you know, clamshells and bridges should be applied for every single person, but again, different than someone who's younger, fit, more active. There's a lot more variables to play in there that need to be taken into account that just taking a pill or just taking medication or just getting a shot. Again, may last for a couple days, for a week even, but it's not going to give you any long term. It's not the long term solution. Yeah. And I think the conversations around this paradigm are so, so important, and it's so important to provide a bigger platform for people just like you who are at least trying to shine a light and saying, "Hey, there may be a different way to do this rather than just the traditional farmer up." Dr. Kapoor answered this really important question for me. Why is back pain so, so common today? Back pain is so common because I think a lot of people are, of course, the population that's sedentary, you're almost destined to have some sort of back pain because the amount of pressure that's building up in your spine from just sitting all day long, right? Now, on the other side, there's plenty of active people and weightlifters because I work with a lot of them who still have a ton of back pain, right? In that case, it often comes from, whether it's months and years of doing certain things improperly, doing certain exercises improperly, bad form, and/or putting too much load on your body than what your body's capacity can handle, right? And that's just more so from ego lifting, right? You know that you can squat the next amount, but you keep going a little bit more than that, and that's not necessarily a bad thing, but if you're continuing to give more and more load, then your body can handle. That's where pain happens, that's where injury happens, and I think why it happens more so in the back very commonly because, again, the spine is just the center of everything. So it translates into other areas to where you're sitting a lot, where you're standing a lot, where you're twisting, bending, so that's that stuff in the main reason. Yeah, I like that explanation, and let me ask you this. For your clients who are sedentary, let's start on that side of the fence first. What are some of the biggest advice that you give to make sure that they get into good health habits? I love that shirt. They get into a really, really good advice and truthfully, I'll be honest, most of my clients, actually, I don't think anyone is sedentary because if you, if you look at my content, if you come see me, you know what's happening, right? Like, I'm not here to sugarcoat stuff. I'm not here to say, we're going to take three weeks off of no exercise. Like, no, it's not going to solve anything, right? So most people aren't sedentary. Now, if you were, if someone came to me and they weren't working out because of their, you know, they had fear and they were just, they were very cautious of getting re-injured, which happens a lot, then that's where we, again, use movement as medicine to slowly break through those fears and get their body out of that garden. And that happens very often. Yeah. And I think this is a message that I appreciate the most about you, that, hey, there's healing in doing the thing. Just learn to do the thing better. How do you find the balance between loading too much and getting enough resistance to make sure that you're continuously getting stronger and fitter for your athlete clients? Yeah, it's, it all comes down to listening to your body, right? We know, especially when you've been working out for a long, a long period of time where you have a good inkling to understand your body and know what works, know what doesn't. It comes down to listening to your body and adjusting accordingly. If you know, you're going on multiple days of feeling very beat up and you're poor sleep, poor nutrition, let's say another area of your life is really kind of busy, like work or something. Then continuing to really, really push it in the gym, like, you know, more than what you probably can handle. Again, that's where the pain, that's where the injuries happen. I'm not saying to, you know, completely stop working out when you're just not feeling good. Again, like we talked about before, it's still about building the discipline doing shit, even if you don't feel good. But with that being said, there's also that other side to it where you don't want to overextend on the times when you're like, again, feeling a little run down, poor sleep, poor nutrition, and that's where I always have the concept of auto regulation with my clients. We could do everything right, right? But if your body is responding a certain way, we have to make sure we're auto regulating and we're adjusting accordingly, right? Because that's where a lot of the magic happens. Yeah. Now, what seems so awesome about this holistic medicine and holistic movement approach is that getting into good habits, like, sets you on a path to not only being really, really healthy, but also being, you know, the fittest, the healthiest, all around that you could be. What are some of the biggest things that you see getting in the way of your clients that are stopping them from achieving those goals habits, habits, it's always that. And again, that's a broad picture, but I think that stems from the lack of discipline, right? Because habits at the end of the day just come from an extended period of discipline. I don't have to have a crazy amount of discipline now to go work out. I just get up and I go, right? Like, it just becomes second nature. And I get so many people, a lot of times they ask, how do you just like, how do you just go consistently, you know, five, six days a week? Like, to me, it's just like brushing my teeth. I'm going to just go and do it, right? There's no, like, discipline needed now. Now, of course, there's certain days where I'm like, I should probably just do this, like, you know, certain days I don't want to do cardio. I'll make myself do it. But I think it's really the, the, what I just said, the habits, which, of course, stem from stems from the lack of discipline to build those habits, because once you have that discipline in the start, it takes a lot of energy to build that. But then you do that over a consistent period of time. And it's usually long. And then most people think, right? This whole 21 days to build a habit is bullshit. It takes, I agree. Probably around three months. I think there was a study that said like 88 days. I could be wrong on that, but it's around that and that makes sense because that's like, that's like a long enough period of time where you're like, okay, this stuff is like coming easy. 21 days, three weeks goes in a blink of an eye. Yeah. So I think that's the biggest thing holding people back. I love the way that you talk about habit because you talk about it as hey, the point where I no longer have to really actively think about it. I think a lot of people fall into this trap of, oh, man, I've been doing this for three weeks. I'm in a habit. Now I don't have to think about it. And they just tend to fall off. Now, I want to preface this with saying, I'm not a dietitian. My understanding is you're not a dietitian either. Right? No, as an athlete. As a common sense human being. What is the value of sleep and a good diet in building an ideal human. It's everything. It's everything. I mean, I have this conversation a lot with clients, even if I'm working more so on the pain and injury side, you know, people will still always ask, hey, you know, can I, should I take this supplement? Should I get this amount of, or get this amount of, yeah, this supplement or this type of protein or should I take creatine? All these little things that, again, that may make a difference, but I always say focus on the big three needle movers and that's going to be your diet, your sleep, and your movement. Right? That's it. Everything else is icing on the cake. If you're not moving right and you're worried about taking creatine or taking a certain type of protein, who the fuck cares? Like, what is that going to do? Right? If you're not sleeping quality sleep, you know, five, six, seven times out of the week. What supplement is going to fix you? Right? And if you're not, what was the last thing that I said, diet, sleep, and movement? Yeah, if you're not eating decent whole foods diet, right, for at least the good part of the week, four, five, six times out of the week, then everything else, again, you're just, it's just going to build more information in your body and it's going to trickle into that. So those are the big three needle movers and that's everything. And that's literally, that's like, it's common sense, truthfully, right? But it doesn't come that easy. Yeah. To me, what's crazy is the fittest I've ever been, the best shape I've ever been, and the happiest I've ever been, all came with converting some of the simple patterns that I had. One was getting a lot more sleep, eight hours of sleep, for whatever reason, just makes you feel like a totally different human being. How come that aspect is not discussed by every single doctor is not the first thing that any type of physician tells you when you walk in the door and you go, "Hey, I'm stressed out. I'm not feeling happy. I'm getting hurt." And this conversation doesn't happen often enough. Well, I think a lot of it could stem from because that person who's not giving you the advice is probably not walking the walk either, right? They're probably not practicing what they're what they're preaching. And if you're not practicing what you're preaching and you're telling and you're preaching someone to someone or something to someone, that makes you a liar. Because if you're saying, "Hey, eight hours of sleep really will make a difference and really will help you over this pain medication, but here's this pain medication, let me not ask about your sleep." That's a con artist. I feel the exact same way. And to me, it's sad that more people aren't out there preaching the good word because this is such a simple fix of, "Hey, put down your phone, turn off the TV, get your ass to sleep so you can feel way better tomorrow." How come the same thing is also happening in the nutrition side of the world where it feels like every time that you log into social media, there is someone trying to sell you something as a supplement rather than just saying, "Hey, if you take out sugar, you will feel better tomorrow." Yeah, again, it's more so people want the quick fix. They see the, "Hey, take this to lose 10 pounds, #Ozenpig." Or do that to take the supplement and really will help. But again, it's just icing on the cake. You need to have those big three in place for anything else to work. I take supplements, I have protein, I take my magnesium, I take my supplements. But again, I know they only do as good as the big three. If the big three aren't working, then the supplements are just BS. Yeah, and I talk about that as a foundation of the house. If the foundation of good sleep nutrition and quality movement is in place, everything else is just a cherry on top helping you get your shit together at the end of the day. Absolutely. And here is a really, really interesting thing that's going on today. It feels like we are bombarded with more information than ever. As a doctor, I'm sure you're coming across a lot of research in a lot of areas that is, I mean, all over the place. How do you find sources for good information with studies that are applicable to the things that you're trying to accomplish with your clients? How do I find the studies? How do you get good sources of information? Yeah, more so just researching online. I think PT school was, that was one of the many great things that they did teach us. We had a research class and during that class, I wasn't really into it, but now that I will look at articles and review some articles, I realize how much of an impact it did have in a positive way. Because reading some of these articles or research stuff, it could be a little complex, but understanding the little bits and pieces of it can go a super long way because then you realize, wait, a lot of this stuff online is bullshit. Even a lot of the stuff they've taught us in PT school, I'm like, huh, electric stim. I don't know about this. Yeah, ultrasound. I've seen 10 plus studies where they've said ultrasound does absolutely nothing. I'm like, yeah, something doesn't add up. So I think it makes a big difference. I personally will just use PubMed as a website where I'll literally just type in certain things and just kind of pick and choose certain things that I know will likely are more on the BS side versus like, all right, this is legit. And here's a super, super interesting question to talk to you as a doctor about statistics are sometimes a bitch because you can make statistics into exactly what it is. The story that you want to tell behind it. When you look at statistics and ideas, how do you differentiate between hey, this actually has some efficacy and application to what I'm trying to do, or, hey, this spin on that statistic is so irrelevant. Yeah, I think it's more so. If you have a statistic that's ruling that's like super one sided, then, again, it's like, you have to, you have to understand how many people were part of that study or whatever they're using. You know, you have to really get into the details of what the type of people they were studying. I think the statistics can only go a certain way, or they can only take you so far. The biggest thing I think is going to be that especially with working with so many people at this point, like, people are different, right? Every single person has something different about them that could impact certain things, whether that's their pain, whether how they're moving, whether they're they can tolerate so certain exercises or not. You know, you have research and statistics, all that play a role, but you sometimes have to look past that and understand that again, humans are, like, we bury human human. Yeah, I appreciate that answer so much because at the end of the day, what's interesting is as a patient who someone coming to see you, it doesn't matter to me what the rest of the people or what the common thing is, all I'm looking for is just an answer for myself. I think a good doctor will always understand that. Talk to me about some of the differences between a good PT and a not so good middle of the road PT. Yeah, well, I think a good PT will always try to get as much feedback from the patient from the client as possible, right? It's not just, hey, okay, if your back hurts when you're squatting, let's look at how you're squatting. Okay, what else? Let's look at how your upper body's moving. Let's look at how your hips are moving. Let's look at your ankles moving. Let's address your body as a whole, because again, we are connected as a whole. One part doesn't move without affecting another part in the body, right? So we have to be sure to, again, address the body as a whole. And outside of just the physical, we also have to look at all their areas, right? Like I said, the big three. How are you sleeping? What kind are you getting quality sleep? Are you getting some form of sunlight throughout your day? Are you eating a decent diet? Like all these other variables need to be addressed as well, because we can do everything right from a movement side. If you're getting four hours of sleep and you're super stressed out at work, we need to address the big picture there. We need to address that, right? And a good PT will do that because, again, physical therapist, right? Yes, the physical side is there, but the therapist side also plays a role outside of just the physical side. Yeah. So that's going to be a big piece. I have so much appreciation for the fact that you also mentioned getting your ass outside and disconnecting as part of it. I feel like we live in a society where today it's harder than ever to put down your phone to just go on a walk, spend some time outside. I mean, just disconnecting for you specifically as a doctor, as a business owner, as a professional athlete. How hard is it to find time knowing in your day that one of the biggest things for stress management and stress reduction is being outside? It's so funny in the US because just a couple hours ago I took my dog for a walk and as soon as I left, I realized I left my phone inside and the first thought was, I gotta go. I gotta go back. I was right there. It wasn't like too far. I was just a couple doors away. I was right there. I was like, I gotta go back. That was literally the first thought. And then I'm like, you know what? Let me just keep walking. Let me just keep walking because it doesn't happen often, right? We always have our phones on us, especially me with with like having my business lot online. Like, I have to be sure that there's, you know, things things are taken care of multiple times throughout the day. So it's very personally very hard to disconnect. But when I do do it, it feels amazing, right? Like that 15 minute walk that I had with him was amazing because I literally had nothing on my phone. I wasn't worried about checking stuff. It just felt good to disconnect. And I do want to do that more often. So I think it's definitely, it's definitely very important. And it doesn't have to look like, it doesn't have to look like something that you, you know, have to do, let's say every single day throughout the day. What I personally do to disconnect at night is I put my phone on the other side of the bed, right? That way, one, I'm not waking up to it. I have an alarm clock that goes off regardless. And two is that that that last 10, 15, 20 minutes before bed, I think are very crucial. And I just make sure to have some warm meditation there. I literally have an mp3 player in 2024. I own an mp3. Why that is because what was happening before is I was using YouTube on my phone to listen to the meditation. And then what happens, you open your phone, you see five other things. And then YouTube, then you're like, YouTube shorts, then you're sucked into the, you know, dopamine hits. So I got an mp3 player. I downloaded the YouTube video, put that on the mp3 player. That way, I can use that as just my nighttime disconnecting meditation. And then I usually drift away to sleep. And I just fall asleep. And honestly, that's been one of the biggest habits in the last four, three, four years that I still talk to clients about all the time, like have some form of disconnect, at least at night. Right. Before you go to sleep, because if you go to sleep in that super stressed out, high alert, you know, kind of environment or that kind of setting or that kind of mind space. You're not going to get the greatest quality sleep. Yeah. And a lot of these patterns that you're doing are the exact same things that I do in my everyday life. Every morning, my wife and I, just like you, will take our dogs for walk without cell phones, just going and enjoying the time together. Just like you last 30 minutes before bed, I talk about as like the sacred time for you to light your mind relax, get off your phone, stop listening to the podcast, you can read, you can just hang out and enjoy the time before you go to bed. Because in today's world, I just find that people are so stressed out. They just put away the screen and they go, I don't understand why I have such a hard time falling asleep. And the answer is as simple as, hey, silly, 30 seconds ago, you were staring at a screen like getting this emotional response from your phone. Of course, you can't go to sleep right now. You're like running on high without tuning down. Yeah. Yeah. As an athlete. And this is a really, really important question because this one doesn't get hit as often either that ability to tune out to recover to relax. How important is that to making sure that you don't get injured because when you're training, you have to be so dialed in and so on top of every single thing that you do. Absolutely. It's for everything and having that intention or being intentional when you're doing your workouts, whether it's some mobility, whether it's just doing some strength stuff, whether it's just doing cardio. Being intentional with it is everything because if you start, you know, you're looking elsewhere or thinking of other things or checking your phone. Again, it takes the intention away from the actual what you're doing there and the chances of injury, chances of pain definitely increases. I personally have started doing do not disturb on my phone. As soon as I start my workout, that's been has been a game changer just feels. Once you click that do not disturb, which I have it on right now too. There's something else that happens in your mind where you're like, you know your phone's not going to pop up. Because it can't because it's do not disturb versus you just putting your phone flat down. Right. And thinking I'm not going to touch it. We're not, we're not that we're not that strong like mentally. These phones are stronger than us truthfully. Yeah. Right. That's just the sad truth. But there's ways around it that we can still work with it. So from a training perspective, I think it's everything. I love that. I love that so much because I do the exact same thing when I'm training. Talk to me about some other tools that you assist clients with to make sure that they're staying injury free and getting them in the gym as much as possible. Yeah. Yeah. I think the other part of a lot of my work is the mental side is the mindset side. Now, this isn't like me telling them to say affirmations or positive thing like, no, this is more so an education side more so to empower them to help them understand this pain in a different view. That way, again, they can work on those mindset shifts along the way and create that long lasting relief for me for them because I wasn't a similar boat as a lot of my clients right with my back pain of my sciatica. That's where I were a lot of the clients that I primarily work with. I know what's going on in a lot of their heads. Right. Well, I have to live with this forever. What happens if I need surgery? Will I be able to pick my kid up when you know when he's five or six years old. If I'm like this at 30 years old, how am I going to be at 40 or 50 years? I know the conversations that are going on in their head. So I know that it's just, it's more than just the physical. We have to work on that mental side too and slowly break through those fears and help them understand that, hey, just because you have this right now doesn't mean that you're doomed for life. And getting them out of that fight or fight on that mental side, that is also a big part of my work. And that message in itself is so, so powerful. Hey, wherever you are today, whatever pain that you're in is only temporary. All you have to do is just fix the root cause and your life is going to get better from here. Let's hit one more topic where there is a lot of misinformation where statistics play a big part in it and that is stretching. What is the value of stretching in injury prevention in a lot of the things that you have dealt with and that you see in your work. You know, when people think when people say stretching or when they think stretching, you know, most people are thinking, you know, stretching hamstrings for 30 seconds just holding that or doing some, you know, BS stretch or holding that for 30 40 seconds. Again, if that if you do that and you feel good by all means continue to do it. I'm not here to sell you to stop doing things that you feel good. Will you get any really changes in the muscle. Likely no, but again, that sensory input that that that that feeling of this is helping that in itself is acting like a placebo which will still help. So I still do some sort of static stretching throughout throughout my week, especially like after leg day, because I have found it just feels really good and I feel less sort afterwards. So again, static stretching does play a role, but what I focus on more so with my clients is more of dynamic mobility more functional based stuff to get blood flow in the right areas to really take their joints through their full range of motion. Right, because if we don't use it, we lose it. That applies for our strength. We know that all we know that for our muscles. Right. If we don't use it, we lose. We wither away. That also applies for our mobility too. If I don't use my shoulder throughout the entire range of motion. Right. I'm going to lose that range of motion over time. Then what happens. You're 40 or 50 year olds, 50 year old and you develop arthritis and you think this is a normal part of aging and you're in ton of pain. Arthritis may be a normal part of aging, but does that mean that you're going to be in a ton of pain every single time with that? Absolutely not. If you take a more proactive approach and use your joints and use your muscles, use your body as it's intended to, you will have far less negative effects of aging that's going to happen regardless. Yeah. And I think aging in general is such an interesting topic because a lot of people just go, "Hey, my body breaking down is just a normal part of aging." And the value that I found in weightlifting and exercising is that you go, "Hey, you can probably not stop this indefinitely, but you can definitely slow down the process." Given that you've spent such a big majority of your life in the gym and weightlifting and being in shape, what are some of the biggest patterns that you've seen with the healthiest older population that you come across? That they maintain some form of consistent resistance training. 100%. Because again, that's the only way to really counteract the aging effects. Now, you can still do cardio, you can still do some endurance training, you can still do some yoga, whatever else you want to do, but there's no replacement for resistance training, for weight training, because there's nothing else that you can do that will get the same effect. We need some form of additional load, additional weight on our bodies, on our muscles for those muscles to change and adapt. If you're not doing that, we're all deteriorating in one way or another, but you're just going to speed it up and you're going to, again, be 40, 50, even younger, maybe even earlier, develop a whole bunch of injuries, a whole bunch of pain, and it's just going to be worse off. So that's definitely one of the most common things I see that they have some form of resistance training consistently. I love your message so, so much, and I appreciate the work that you do, and I'm going to hit you with one final question today. Look, so far in your life, you already impacted so, so many lives. You have a big social media reach, it feels like you're touching a lot of lives. If I were to ask you, Dr. Saranj, before you are ready to stop helping other people, what are the things that you would like to accomplish with your practice, and what is the impact that you want to have a long term? Yeah, I wanted to be a hub for those who, again, have been failed by traditional healthcare, failed by traditional medicine, failed by traditional rehab, and be able to have an outlook like that, that kind of changes the scope of it, right? So that's where they know that this is the spot to go. Again, if they're not just looking for that quick fix. So that's the biggest goal there. Yeah, brother, I love the message that you're putting out into the world. I think you have such a positive, positive impact on every single, I mean, person, athlete, older, client, who you ever, ever work with. And it's just so good to know that there's somebody in the world who's talking about holistic health and not just putting a band-aid on a problem, because that is the simple fix. Thank you so much for sharing your time with me and our audience. We really appreciate and love you. Of course, Igor, thank you for having me. I hope you guys got value out of this. And again, really, thank you for having me on this. Yeah, thank you guys, and we will see you next time.