Podcasts about xpt

In this episode, I sit down with the legendary Gabby Reece—former pro beach volleyball player, NYT bestselling author, fitness icon, and entrepreneur. From breaking records at Florida State to co-creating XPT and HIGHX with her husband, big-wave surfer Laird Hamilton, Gabby has continually pushed the boundaries of performance and wellness. We talk about identity beyond achievement, how she's navigated motherhood and ambition, and what it really means to live with strength and grace.Leave Us A Voice Message! | https://telbee.io/channel/4_b9zzx58wdkuwirqkcxwa/Topics Discussed: How did Gabby Reece transition from professional sports to becoming a leader in the wellness industry?What inspired Gabby Reece to co-create XPT and HIGHX with Laird Hamilton?What are Gabby Reece's top tips for balancing motherhood, career, and personal health?How does Gabby Reece define strength and resilience in today's world?What are Gabby Reece's daily wellness habits for staying fit, focused, and energized?Sponsored By:Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at bewellbykelly.com.LMNT | Go to DrinkLMNT.com/Kelly to receive a free Sample Pack with any LMNT drink mix purchase!Kosterina | Use code KELLY for 15% OFF your first order at kosterina.com/bewell Not sure where to start? Shop all my Kosterina favorites at kosterina.com/bewellMinnow | Go to shopminnow.com and enter code SHOPMINNOW15 at checkout to receive 15% off your first order. Timestamps:00:00:00 - Introduction 00:01:30 – Life Lessons from Pro Volleyball00:04:33 – How to Build Mental Resilience00:07:15 – Managing Highs and Lows in Life00:09:52 – Emotional Awareness & Self-Honesty00:13:50 – Getting Back Into Your Body00:17:31 – The Power of Self Check-Ins00:21:06 – Can Women Really “Have It All”?00:21:45 – Flywheel vs. Bucket: Energy Management00:26:53 – Entrepreneurship While Raising Kids00:31:37 – How to Set Career Boundaries00:34:53 – Quality Time with Children: What Matters00:38:34 – Gabby's Keys to a Strong Marriage00:43:22 – Love Languages, Habits & Humor00:47:39 – Entrepreneurship as a Personal Growth Tool00:50:23 – Growing a Wellness Brand00:51:50 – Starting a Business from Scratch00:57:05 – Learning to Say No with Confidence00:58:56 – Shifting Your Mindset After Mistakes01:01:35 – Staying Positive Through Challenges01:05:26 – Breaking the Victim Mentality01:09:16 – Mentorship & Controlling What You Can01:11:58 – How to Know When to Let Go01:13:30 – Gentle Parenting Explained01:16:05 – Parenting Wins & Learning Moments01:20:27 – Birth Order, Learning Styles & Kids01:24:26 – Stop Caring What People ThinkFurther Listening How to Reignite Intimacy, Communicate Better & Fix Relationship Burnout | Dr. Morgan CutlipCheck Out...

In this profound episode of What Shapes Us, Selema Masekela sits down with legendary athlete, wellness leader, and unapologetic truth-teller Gabrielle Reece (@gabbyreece). From dominating the volleyball court to shaping the future of wellness with XPT and Laird Superfood, Gabby opens up about the evolution of her identity—athlete, partner, mother, entrepreneur—and how she navigates leadership, reinvention, and vulnerability across every chapter. She shares intimate reflections on her marriage with Laird Hamilton, building community through challenge, and the power of showing up fully as yourself. With wisdom earned through decades of high performance and human connection, Gabby's insights go far beyond fitness—this is about how to live, lead, and love with intention.Follow us:Gabby Reece: @gabbyreeceSelema Masekela: @selemaWhat Shapes Us: @whatshapesuspodcast #WhatShapesUs #GabbyReece #WellnessLeadership #XPT #GabbyAndLaird #WomenInWellness #HighPerformanceLiving #SelemaMasekela #Reinvention #CuriosityAndCourage #ModernRenaissanceWoman

NSW’s ageing XPT trains remain in service due to a lack of available replacements and prolonged delays in the arrival of new Spanish-built fleets. Currently, the Sydney–Canberra route takes over four hours by rail—longer than by car—prompting criticism and renewed calls to manufacture trains locally.See omnystudio.com/listener for privacy information.

Gabby Reece is a former professional volleyball player who has carved out an extraordinary career as a sports announcer, fitness advocate, entrepreneur, public speaker, and author. She became the first woman to design a shoe for Nike and has been a spokesperson for major brands like Nike and Coppertone. In addition to excelling on the volleyball court, Gabby has graced magazine covers, hosted shows on MTV and CBS, and co-founded successful ventures like XPT, a fitness training program, and Laird Superfood, a popular line of coffee supplements. As the host of The Gabby Reece Show, she dives into topics like health, relationships, and business. Gabby's diverse experiences offer a wealth of insights into leadership, resilience, and personal growth.Timestamps:00:00 – Introduction and the Five Keys to Fitness06:45 – Learning from Failure08:18 – Launching XPT and Laird Superfood: From Passion to Business Success16:07 – Skiiing on a 60-Foot Wave: Trust and Overcoming Fear24:13 – The Five Keys to Fitness30:00 – Fill in the Blank to Excellence44:20 – The Best Piece of Advice Gabby HasResources:Gabby's InstagramGabby's WebsiteGabby's PodcastSponsors:Sandee | Bliss: BeachesWant to Connect? Reach out to us online!Website | Instagram | LinkedIn

Gabby Reece is a former professional volleyball player who has carved out an extraordinary career as a sports announcer, fitness advocate, entrepreneur, public speaker, and author. She became the first woman to design a shoe for Nike and has been a spokesperson for major brands like Nike and Coppertone. In addition to excelling on the volleyball court, Gabby has graced magazine covers, hosted shows on MTV and CBS, and co-founded successful ventures like XPT, a fitness training program, and Laird Superfood, a popular line of coffee supplements. As the host of The Gabby Reece Show, she dives into topics like health, relationships, and business. Gabby's diverse experiences offer a wealth of insights into leadership, resilience, and personal growth.Timestamps:00:00 – Introduction to Gabby Reece: Athlete, Entrepreneur, and Icon07:20 – Childhood Challenges: Losing a Parent and Finding Stability15:45 – Lessons from Volleyball: Discipline and Team Dynamics24:10 – Modeling Career: Balancing Sports and the Fashion Industry33:30 – Pioneering at Nike: Designing the First Female Cross-Training Shoe42:15 – Transitioning to Media: MTV, CBS, and Breaking New Ground51:50 – Family Life and Parenting Philosophy: Building Connections1:02:10 – Defining Success: Authenticity, Relationships, and GrowthResources:Gabby's InstagramGabby's WebsiteGabby's PodcastSponsors:Sandee | Bliss: BeachesWant to Connect? Reach out to us online!Website | Instagram | LinkedIn

Andrea Wells reports from the WSIA conference in San Diego. She talks with Tom Ruggieri, CEO of XPT Group, as he highlights how consolidation in the wholesale insurance … Read More » The post Talent and Competition in Wholesale Insurance with CEO of XPT Group, Tom Ruggieri appeared first on Insurance Journal TV.

In this episode, Michael Frampton catches up with renowned surfer and coach Matt Grainger to talk about the highs and lows of surfing, the challenges of big waves, and the innovations in the sport. Matt shares his experiences with heavy waves, gnarly wipeouts, and the current state of surfing on the Sydney Northern Beaches. The discussion dives into the recent swells, the changing conditions, and how they impact surfers of all levels.Matt also discusses his latest project, the "Surfer's Compass" app, a comprehensive guide for surfers to improve their techniques, mindset, and fitness. He shares the inspiration behind the app, the process of its development, and the exciting features that it will offer. Episode Highlights:Matt's Recent Surf Trip to Indonesia: Matt shares the story of his recent trip to Indonesia, where he suffered a significant head injury after a day of surfing at Macaronis. He details the moment the injury occurred, the aftermath, and the crucial steps taken to avoid infection.The Importance of Surf Safety: Despite years of experience, Matt explains how ego and overconfidence led to a dangerous situation. He emphasizes the importance of wearing a helmet in heavy conditions and the risks of surfing over shallow reefs.Injury Management and Recovery: Matt provides valuable insights into managing injuries in remote locations, including the use of bottled water, antibiotics, and proper wound care to prevent infections from coral cuts.Mobility and Strength Training for Surfers: As a coach, Matt discusses the significance of maintaining mobility and strength as surfers age. He highlights the role of a balanced training program in injury prevention and long-term surfing performance.Mindset and Longevity in Surfing: Matt touches on the importance of a positive mindset, quoting Bruce Lee on the power of words and how they influence our physical and mental well-being. He encourages surfers to stay active, eat well, and maintain a youthful outlook to continue enjoying the sport well into their later years..Surf Culture Evolution: The changes in surfing culture, including the influx of new surfers and the impact on traditional breaks."Surfer's Compass" App: Insight into Matt's development of this app, aimed at improving surfing techniques, fitness, and mental strategies.For more insights and tips from Matt Grainger:Follow Matt Grainger:Instagram: mattgraingersurf.Linkedin:: Matt GraingeFollow Michael John Frampton:Instagram: @surfmasteryWebsite: https://surfmastery.com/.Full Show Transcript:[00:00:00] Matt Grainger: I think so. You look at all the surfers now. It's all legs. Hardly any upper body. Only back and legs. You don't want any chest, and you don't want to overload the shoulders as well in your rotator cuff. Exercises are really good. So light weights on the shoulders, nothing heavy. So you can still get that mobility in your padel. And you've got the power for your back for your paddle. So a lot of the strength training is like just Olympic rings, pull ups, maybe some skin. The cat. Um, um, dumbbell pull ups as well off the bench, all that kind of stuff. And then a lot of, a lot of, um, obviously squats with the. [00:00:40] Michael Frampton: Back to the Surf Mastery podcast. I am your host, Michael Frampton, and the ethos of this show is education and inspiration for better surfing and a better surfing life. And Matt Grainger, today's guest, not only was a huge part in the inspiration for the birth of this show, but he epitomizes that ethos as well. He is in his mid 50s now, and he's still out there surfing a ton and stays fit and healthy for surfing, and also teaches others to be better surfers and better people through better surfing mindset, health and fitness, etc. Matt is just a pure inspiration in the surfing world and just an absolute frother and a rips. He rips. He's an incredible surfer and stoked to get him back on the show. And like I said, he first appeared back in episode number one. He's. This will be his fourth appearance. Uh, he also appeared in episode 30 and episode 55 as well. And, uh, without further ado, I shall fade in my conversation. My fourth conversation on this podcast with Matt Grainger from Manly Surf School. How did it happen? Was it just a freak random thing, or was it a lapse in concentration or what? [00:02:07] Matt Grainger: Yeah, it was a bit of the ego took over and ego took over. Um, we'd had. Every day was the best day ever. We had this the first swell in June. And, um, this one day just got bigger and bigger, and it had a lot of south in it. There was two swells. It was like a south swell and a bit of south west as well. So you could get a chip in, you could chip in from behind, behind the tower, and you could backdoor where you'd usually take off. So you'd get like more barrel time. And I was riding this magic six zero Psi Pro, one that I've had for about a year. Felt unreal under my feet. Been riding it for days straight. And then, um, this guy Sean came out from South Africa. He rocked up on a boat. Him and I started paddling up the reef and just trading wave after wave and making him. So just making these unbelievable tubes and no one came up there because, you know, it was pretty gnarly. So if you fell, it was like two foot deep and it was like an eight foot swell. So when Max, probably 8 to 10, you probably saw footage of Nathan Florence. I don't know if you saw some of the footage of him and he's it was like 10 to 12 foot hits that day, whereas Max doesn't get bigger, it just gets thicker. So it's probably 6 to 8 foot, but really thick, like a chokes kind of way. You get this, you can make this really nice drop and then come in with speed. [00:03:28] Matt Grainger: And just if you made it, you're fine. But if you didn't make it, that's what happened. So after five hours, I actually wasn't even tired. I was after like five hours, I was just just getting cocky and I probably should have gone in. It was more like one more, one more. And Shaun and I were trying to outdo each other, and he he actually snapped his board, his board on his last wave, and I snapped my head, but I took off, made. It made. The drop. Drop was on the foam ball. As I was pumping on the foam ball, the wave turned the corner. So kind of that south west angle of the way though, turned a massive corner. So I've just got catapulted on the foam ball and I got thrown out head first, and that's as soon as my head landed, the lip hit the back of my neck and just drove me straight into the reef, like, instantly. It was only like two foot deep. It was low tide and I just it was just like, bang. I was like, no, I got a bit on here. And then I went into worry, went into warrior mode. You know, when you when I'd said us the way, way my eyes. Okay. It's actually got a cut there as well. So I've got to cut. I got cut either side. I got cuts either side of the nose down here on the bottom of the nose as well on this eye. [00:04:43] Matt Grainger: And obviously here I have about 25 stitches here, five stitches here. And I just went I knew the session was over and I just paddled back. Everyone was like, we'll get a boat. Everyone's screaming, get a boat, get a boat! That's it. I'm like, I'm good, I'm good. Getting myself back almost on my own. You know, like one guy got scared. Good on ya. Um, this guy Hans from America. He goes, good on you, tough guy. I'm like, nah, I've got this, I got this. Anyway. So I went back and got on the pontoon and just started pouring bottled water over my head. And then I got the boat back to Max and then looked for Shaz, and she was already stitching up my brother. He had a little cut on his back. So. And then someone said,, Matt's looking for you. Cut his head and neck. And she thought,, if he's asking for something, he's in a bad way. So then she saw my head and she thought I'd cracked. I'd actually, like, fractured my skull, but it was actually bits of coral coming out of my head. .Far out. So she pulled that, pulled the bits of coral out. He got some local, which was good. We'll just put it in the carts and then pulling bits of coral out the tweezers, and then got a toothbrush for an hour and just scrubbing it. That was the gnarly part. I just had to. [00:06:01] Michael Frampton: Scrubbing and all this peroxide or iodine or something. Yeah. [00:06:04] Matt Grainger: With, um. Yeah. Just with, um. Yeah. Like light alcohol. Yeah. Just. And just so you don't kill the flesh too much. Like, not too gnarly. Um, but just getting it all out, and that's. I reckon that saved me for sure. And then obviously took about two hours to stitch up, which was gnarly. And I was just doing I've been doing a lot of breath training like coaching, apnea training. And I saw resonance breathing, which is like a second inhale six second exhale. . So just going into that just and that helped big time. That was like a three hour ordeal which could have been a long time. Felt like a long time. But it wasn't as long as I thought. And then she put like a face mask over it so I couldn't see. And then, um, yeah, The rest is history. And then I surfed the next day., you did not. Yeah I know. He taped it up. I just said, I'll get two. I'll get one. Wait, I'll get one wave. And I did some tests, like I was jumping on one leg to see if I had concussion and then, no, I'm not well in the head anyway, uh, and then I came. I wore a helmet, of course, and then I didn't surf for after that day. I didn't surf for three and a half days. And then after that I was good to go because I was on. [00:07:21] Matt Grainger: I was having, uh, four courses of antibiotics. I four, four tablets of antibiotics every day, washing it with, um, fresh water. And we're getting she was breaking up antibiotics and putting it inside the cup as well. Yeah. And she and she left a little bit of one of the gnarly cuts. Didn't do it too tight. So bits of coral would still come out if it did. There's still little bits popping out, far out. But yeah. So I'm wearing a helmet from now on when it's gnarly like that. So I went to G-land. After that we had another swell at Max and Surf Greenbush, but I had one of those soft shell helmets that Tommy Scott wears. Yeah. By, um, DMC. It's like a rugby helmet. Yeah, yeah, but they're nice and light, but they're, um. Yeah. So that that felt good. And then I wore it in g-land every surf even because I didn't want to get hit and break the cuts open anymore. Yeah, yeah, yeah. I got the stitches out after six days and they healed well. Yeah. So wow. But from now on I'm going to. If it's gnarly and low tide and heavy, I'll be wearing a helmet. Yeah. No. Fair enough. But I was lucky I didn't get concussion and brain damage or lose an eye or nose or whatever. Yeah., yeah. [00:08:32] Michael Frampton: And I mean, and any sort of coral cut infection is such a huge risk, right? [00:08:38] Matt Grainger: I reckon like, even there was a girl, it was actually a girl out in the water. She. Her name's Kat. She does immense heavy new for about six months with a with harm. So her partner and they they had a long boat with um with a solar panel on top and just go around the islands and she, she had a cut on her foot. She went to seek a cut and just had a shower. So that got that sort of told. And she told me this story like a week before. And then she got this, this flesh eating, um, microbe in her foot. And she basically went delirious and had to go to she went to Padang and their hospital was too dirty and gnarly. So the hands got her out of there, carried her onto the fast ferry, then went to Jakarta and she had like three skin grafts and then back to LA. Yeah, just from that. So that straight away I was like, I'm not getting my head touching any, any, um, any shower water. So I was just it sounds very first world, but I was just every time I wash my head, I was just with bottled water. Yeah. Yeah. So that's a good tip for people out there. yeah. Yeah. Look after your carts. Yeah. Always look after my carts. Even feet. You know, I went to Chofu. First time I went to Chofu in 2000. A tiny little cuts on my feet. And it was the last day. And I was like, last day, who cares? And then I got home and I got stacked. I couldn't walk. I went to my. I went to my glands. And straight away I was on antibiotics and prednisone and it went away. But that was nasty. So it taught me a good lesson. Yeah. So get on, get on to your rep cards quickly people when you go to the tropics. [00:10:17] Michael Frampton: Yeah. You got to clean them eh. I remember I touched the reef in Arugam Bay in Sri Lanka once. Like just got this tiny little graze. Thought nothing of it. Just put like a little bit of iodine cream on it. That's all I did. And then two days later, it's just like 50 cent welt that's throbbing. [00:10:33] Matt Grainger: And I had to hit. [00:10:35] Michael Frampton: Yeah. Had to get some antibiotics. So should have just scrubbed it out with a toothbrush and done the right thing at the time. But it was such a small cut, you thought nothing of it. But they must have just been little bits of coral in there or something. [00:10:47] Matt Grainger: Yeah, yeah, that was one of the ones where the feeder chirps. Tiny little, like little nicks. Yeah. So, yeah, to get that tape. Yeah. So the tip from Shaz. Doctor. Shaz, my partner. Get. Take her. I always have, like, a spare toothbrush. That's clean. You can't even get it from that. If you get it from the hotel. But you never brush your teeth with it, so it's totally clean. And just scrub it. Scrub it. Um, use the little wipes. The the iodine alcohol wipes. So you do one offs and not nothing else dirty. And then just keep checking it. Yeah. And there's that. There's that tayo gin. That's pretty good from Indo. You know that Chinese, that red bottle. That's always cool. That Chinese. It's called tayo gin or the ayam. They don't use cream. She said use because it just festers in the tropics. Use the powder. The powder? Yeah. The powders of the guy. Yeah. Okay. So that's a go and then cover them up. Yeah. If you do your feet too. I always wear shoes. People give me heaps of crap in Indo because I'm always wearing. If I've got cuts, I'll put shoes on because you're walking around. You get dirt in the cuts. Yeah. So it's important if we always forget especially. Yeah. You're like, oh nah, I'll be right. Or, you know, you see so many guys just get smashed and don't even do anything. Yeah. [00:12:03] Michael Frampton:yeah. It's not worth the risk. I used to you're still out charging, catching heaps of waves. [00:12:07] Matt Grainger: Yeah, still surfing a lot. Um, pretty much surf every day. Sometimes twice. Um, got the gym. Surfer's gym. Which is good. That keeps me fit and healthy. They working on the mobility that you taught me years ago, and. Yeah, just building on that. I think that's a big key is mobility. As we get older and even the younger athletes that we coach too. I've got some pros that train at our gym and and we've got them on a mobility program. Whereas strength training and I found lately like in the last few years, like having the ability and also the strength training is huge just for reducing, reducing injury, keeping strong. Like I'm 55 this month. I don't even talk about your age too. It's really important what you say out of your mouth. You know there's a, there's a quote by Bruce Lee is like be careful what you say with your words because that's why it's called spells and spelling. Like you're saying, you hear heaps of guys walk around and go, I'm done. I'm old, I'm an old man and all this. And you're like, hey, mate. Like, no, it's all relative. Like it's it's you know what? It's time. Really anyway. You know, like just this thing we've made up, but, you know, there's biological age. And if you keep yourself fit and healthy and moving and eat well, sleep well. You can keep keep rocking till you're in your 80s, I reckon. [00:13:29] Michael Frampton: Yeah, man, I was just reading. Listening to a book, actually, about all of that. And this Harvard professor did an experiment where she got a bunch of 80 year old men, and she put them in a house where everything in the house was as if it was 30 years ago, and they were only allowed. So the TV programs, the books, the furniture, and they were only allowed to talk, talk about things as if it was 30 years ago in the present. And within a few days, their eyesight improved. Health, like blood pressure, improved everything just by just like placebo. Like extreme placebo effect. Wow. [00:14:11] Matt Grainger: That's awesome. Yeah, it's rare to get that book. [00:14:14] Michael Frampton: It's a rare book. I'll. I'll forward it to you and I'll put it in the show notes for listeners, too. I think it's called the mind body Connection or something. I'll put it in the show notes and I'll send it to you. [00:14:23] Matt Grainger: And even when I was at, um, not trying to name drop here, but when I was at Nazaré, I came in, I totally led back to the harbor because he broke down. It's quite funny. Like it was a big day. Like 60 foot. Perfect. Nazaré. And I was with Lucas Pereira, who's from Mavericks, who trains with me. He was towing with me on that. We were just shifting partners all day. And then I said, you lead like I don't even know lead any way from then. And I said, you make leads out to sea doing nothing. We should go check on him. And he's like, yeah, right. So we hammered out the lead and he goes, yeah, I ran out of fuel, guys. And you're like, why? He goes, I was having too much fun. You know, every time the beeper light came on the warning signal that was low on fuel, I just turned it off. And because it was a really good day and it was a really good Nazaré, like, clean 60 foot faces and whatnot. Anyway, so I, we hooked up my ski to his ski and towed him back to the harbor. And we got back to the, um, got back to the wharf, and I was just chatting to him about how we've got a gym and I've been following what he does working XPT programs, and I do a lot of breathwork, but I really like breathwork. [00:15:36] Matt Grainger: And and I said, yeah, yeah, we don't we don't talk about age, you know, in our gym because what you said the word, don't you ever say that word in front of me again. And he got really gnarly. And I was like, okay, man, settle down. And um, so it's there's a lot of truth to it. Hey, I see, like, Chaz is, um, she's my wife. She's over 60, and she's getting better because she only started 20 years. And there's guys at the beaches that used to rip when they were 20, and they've given up at 50, or probably given up at 50 because it's in their mindset., my knees and stuff and my back stuff. And you're like, well, what do you do about it? Do you um, do you do any mobility or you know, what are you eating? What are you how are you sleeping? Or you know, I don't know. They're like, I don't know, you just like, okay. So yeah, it's funny isn't it? And I think I think we were lucky our age like we've, we've been introduced to a lot of stuff. And if you're curious about it, which you are and I am, there's so much stuff you can learn going down that rabbit holes. [00:16:41] Michael Frampton: yeah. It's never ending. Kind of. [00:16:42] Matt Grainger: Ten. The crew ten years before us, probably a lot of them missed out on that eating poor food, poor movement. Um, yeah, I think it's good. I've got the hoop. I've had the hoop for, like, uh, probably five years now. I find that's really good because I'm. I'm really diligent about my sleep. It can be gnarly some days, and it gives you a bad sleep score. You've got to kind of let that go, and not even your day is ruined. Because I know some athletes who will like that, and they're like, I had to get rid of it because it said I had a bad sleep score and I'd have a bad day. I'm like, no, no, you got to get past that. But sleep is huge. Hey, like and probably read that book by Matthew Walker that was, you know, everyone knew how important sleep was. You know, we cure cancer and all sorts of ailments. Balance. Yeah. So yeah, they'll always I try to have a little nap in the Arvo if I get time. Yeah. Try to have a nap every Arvo. And I think it's good to have a nap if I have the luxury, because you're just not talking. You're not thinking. You're just having a little break from the world and then back into it. Have a training session at the gym with the crew and then dinner in bed again. So that's my little routine. Yeah. And not being and not used to have to always wake up super early or to plan that I ought to be up early and out there for stuff. But if now if the waves aren't that good, I'm not going to get up early just to punish myself for the early just for the sake of being the first guy out there. So now, because I've found on the sleep on your sleep scores, when you do actually sleep that extra hour in the morning. Yeah. You get a lot of benefits. It's crazy. And if you do go to bed early. Yeah. Mm. [00:18:18] Michael Frampton: Does does is surfing the main motivator for you to stay fit and healthy? [00:18:23] Matt Grainger: Yeah. For sure. Yeah, definitely. Yeah. Like I couldn't give a stuff like what I look like. I just want to actually be able to catch waves and still be able to surf. My brother and I just went to Macaronis together and we were both chatting that we probably surf better now than we were in our mid 20s, just because the boards are better. We've got more knowledge and we've kept our bodies good. Yeah. Yeah. So we've had no we've had no serious accidents though which is lucky. you know obviously head knocks and all that kind of stuff but nothing like haven't broken any major bones like bony broken hands and a few things like that, but not, you know, haven't broken a femur or anything, you know. So some guys obviously are disadvantaged if they have a major injury but haven't had any major injuries. And then now I've realized I used to always think when I was have had a niggle like a, like a niggling hip or, you know, you had to go to the chiropractor and you had to do this, you had to do and now you can kind of push through it and move through it. [00:19:24] Matt Grainger: I found that like. And if it's really serious, obviously go and see a physician, which is good. and you can get a really good massage or just to break that tissue down. But I found now you can move through pain and throughout the whole day like not, you know, everyone thinks, I've got to train for an hour and that's it. So I don't do it. You know, you can do little snacks like ten minutes here, you know, ten minutes in the morning, another ten minutes at lunchtime, another two minutes here, and then another two minutes and eventually kind of work through it. I remember when we were working together, you were pretty onto that early in the early days. Good diets. I love I like got into my fasting, which is good pretty much two meals a day. Love the bone broth. I'm doing a coffee, obviously. Black coffee, a little bit of coconut oil. So, yeah, that's just all these little hacks that we're learning. Just helping along the way, I reckon. [00:20:21] Michael Frampton: Yeah, but you've got that motivation. You want to keep surfing, you want to keep going to Indo and that's what. Yeah. That's what get you. Okay. No I'm not going to have that donut. I'm going to and I'm going to go to bed early because I want to I want to go and get barreled at Indo like. [00:20:36] Matt Grainger: no, it's such a good motivator. Yeah. And and it's, it keeps you young. Yeah. It keeps you young and young in the head too. And looking at boards that, you know, I'm still riding shore boards and my short boards like a five, five, nine. And I've got A53 Bobby quad that I ride in the wave pool. Yeah. So I can still ride short boards. yeah. And just having that and and the boards have gotten so good. Now, you know, just the rockers and the things all the shapers. And I remember Mike, Michael Ho was talking with his son Mason. I saw in an interview that he said, oh, dad, why do you think you're ripping so much now? And he goes to the boards and Michael's like, doesn't care. You know, he just he doesn't have Instagram or Facebook. He's just surfing and I've I've seen Coco out in the water when she's in Indo or here and she said, yeah pops. Just he just the proper. So he's, he's, he's not thinking about how he's 60 and he's charging you know. Yeah he's right. He's got, he's got new blades and getting tubed out back door and ripping on the backside at Alma-Ata and things like that. But yeah, that's the motivation is surfing. Yeah. And it's, it's such a fun sport. And I just always say to people, it's a puzzle. [00:21:51] Matt Grainger: You know, you every time you go for a surf, you're trying to work out that puzzle. It doesn't matter if it's one foot onshore or it's 20 foot bommies or it's crazy tubes in Indo, you're still trying to figure out how you're going to paddle in. How are you going to get to your feet? How are you going to generate speed? Is it a straight down drop? Is it a knifing drop? Am I going to get in my front foot early? All these little things that just come into play from all those years of experience, and you're trying to work out that puzzle, and then it's one foot. You just want to go out and do one big turn on a one footer and you're happy. So that's what keeps me motivated. Some days, even if it's crap, I'll still go out for like three waves and just I'll get my three waves and go to work and train. And I've got the training to, I've got rid of the cardio. So I'm sort of not really doing the cardio so much now. It's just strength and movement because if you do a good movement flow, you can get good cardio from that anyway. Yeah, I forgot my heart rate monitor and you're actually getting flexi, whereas you don't want to get stiff and then just doing the right strength training. [00:22:53] Matt Grainger: So you look at all the surfers now it's all legs, hardly any upper body, only back and legs. You don't want any chest and you don't want to overload the shoulders as well in your you know, the rotator cuff exercises are really good. So light weights on the shoulders, nothing heavy. So you can still get that mobility in your paddle. And you've got the power through your back for your paddle. So a lot of the strength training is like just Olympic rings, pull ups, maybe some skin. The cat. yeah. dumbbell pull ups as well, off the bench, all that kind of stuff. And then a lot of, a lot of,, obviously squats with the barbell, goblet squats, front squats, split squats, all that kind of stuff. It's super important, I reckon. So getting that mobility and doing the weights and getting that connection and feeling when you're doing the weight, not just doing it for the sake of it, like doing those reps and really thinking about that rep and just getting your body in those positions that you could do in the water on land. So when you go out there like a martial artist, you're you're ready to go. You've drilled it so many times it becomes second nature. Yeah. [00:24:01] Michael Frampton: No, strength training is so good. It's also for like strength training gives you it increases your body awareness actually, and just increases your maintains your bone density. And it's just it's so helpful. And if you're doing it do upper body. Lower body. It's it's about as doesn't get any more hard of a cardio workout than doing like a strength training circuit if you want to, you know, get the heart rate up. [00:24:26] Matt Grainger: What sort of work? What sort of stuff are you doing these days, like in your regime? [00:24:30] Michael Frampton:. Mine's so I had I've got,, I had ACL surgery in my early 20s and it's now almost, you know, bone on bone, basically. So a lot of my, a lot of my training is just keeping on top of that. so like, slow moving, heavy stuff with,, you know, have you seen the knees over toes guy? [00:24:55] Matt Grainger: Yeah, yeah. He's awesome. [00:24:56] Michael Frampton: Hey, backwards walking on the treadmill and just. Yeah, following some of his stuff. Uh, and just to keep the legs strong. Because it's interesting. Because they say it's bone on bone, right? And it can get like that, but your cartilage is gone. Your cartilage doesn't really come back. But there is scar tissue forms where the cartilage was. As long as that scar tissue is there, you're fine. If you do too much stuff and that scar tissue wears away. So if you do too much volume and you don't allow that scar tissue to to heal and reform and the fluids to come back, then it can be bone on bone, you get a real sore joint. But so now, as long as I keep the volume of what I'm doing on the knee, it's fine. You can actually you can actually go. [00:25:39] Matt Grainger: How many reps? [00:25:41] Michael Frampton: Actually, I would just sort of more like six reps. Only a couple of sets. But you know, because I've got a history of strength training. I know the form. I'm strong, I know what to do. But a backwards walking on the treadmill and some and lots of balance work as well, because it's actually those small little twitching movements in the joint that do the most damage. So if your balance is on point and your joint is nice and stable, then it's one of the big things as well. So keeping the balance, like standing on one leg with your eyes closed. Little things like that. Yeah I do. [00:26:16] Matt Grainger: I love the pendulum jumps with the, you know, the pendulum jump. So it's a one legged jump. Yeah. and we'll do that. More eyes closed as well. Yeah. When I coach a lot of the athletes as well, like before, they were competing, like, I'd say, like they'll do five jumps, eyes open, and then the last five closed. And it helps for that body awareness, you know, for late drops and. yeah, no big drops out of the lip and being aware of where their body is. Yeah. Yeah. And I even did it when I crack my head to check if I had concussion, I was like, yes, I'm fine. You know. Yeah. Yeah. I'm not a doctor. I'm not a doctor. But if you can jump one legged with your eyes closed, you pretty much. And you're fine. You don't have concussion. Yeah. Yeah. Yeah. [00:27:03] Michael Frampton: No, I do a bit of sprinting. Sprinting as well. Sprinting is really good for you. So I do a bit of that and I still do like the bodyweight gymnastics style strength training as well. Still doing that. Following a guy called, uh, Nardi. Oh, man, I can't even pronounce his name. Nardi Orejuela or I can't remember how to pronounce it, but it's functional performance training. He's doing a lot of really unique stuff. He's worth a follow. He's pretty out there with some of what he says, but he's also got some really interesting tips. A lot of, you know, not necessarily heavy weights, but functional, functional stuff. Just he's worth a follow. [00:27:39] Matt Grainger: Cool. yeah. [00:27:40] Michael Frampton: And just keeping on top of the diet, diet and sleep, man, that's like you mentioned, man. Just keeping a clean diet, getting enough sleep and giving a good balance of rest and stress. [00:27:49] Matt Grainger: Because, yeah, life can get stressful, but it's only what you make it really like. But yeah, if you if you sleep well, if you have a good sleep, you can conquer anything. Really. Hey, I'll find two. The shoulders are important. Like the rotator cuff muscles. Important to keep that on top of that. Just like maintenance work like prehab, like lightweights, like 10% of your body weight, just getting in all those different angles because you do you can, you know, when you're, you know, those days when you're paddling super hard trying to make that wave where it's hollow, you're going to put a lot of stress on the shoulder joint. And I've had seen so many mates like you look at you got to look at your mates who had surgeries, you know what I mean? Like, it's always so, shoulders, knees and hips if you look after those. And spine pretty much ahead of the game. Yeah. Yeah. [00:28:40] Michael Frampton: Hanging dude. Hanging for your shoulders. Really good. [00:28:45] Matt Grainger: Just hanging. Awesome. [00:28:46] Michael Frampton: Active and passive. Hanging. And, I mean, I'm lucky. When I was living in the US, I did. I did three different DNS courses., yeah. [00:28:55] Matt Grainger: Yeah, yeah, yeah, I remember you doing that. Yeah. [00:28:57] Michael Frampton: And so I do a lot of that sort of rehab style training still. And that's really good for shoulders and and core that helps keep my shoulders in check. [00:29:07] Matt Grainger: I remember, I remember you got injured and I did the Ido portal course. Yes, I remember you did. Yeah, I think you did your hamstring right. Yeah. That's right. Yeah. And I was a day before and he said, Matti, can you do this? And I went, yeah. And did a whole week with it. [00:29:22] Michael Frampton: Yeah. That's right. [00:29:23] Matt Grainger: Yeah. He was massive. It was massive on hanging. Yeah. And you know, the ring and the rings too. Yeah. And I find the rings or rings are better for a surfer too. Like doing chin ups, pull ups on a ring because you get that nice. Like you get that movement in the shoulder joint where it's just a straight bar. You don't really get that movement because we actually reach out and rotate our shoulder as we paddle. Yeah. So yeah. Yeah, yeah. You know, it was it was pretty. It was an interesting guy. Cool guy. Full on. Yeah. He is. Yeah. But yeah, I learned a lot. Yeah. [00:29:59] Michael Frampton: cool. Are you still doing ice baths? [00:30:01] Matt Grainger: Still doing that. [00:30:02] Michael Frampton: Yeah. [00:30:03] Matt Grainger: And our boss. And so on. Got an ice bath in the backyard and a sauna, which is lucky. And we got two at the gym now. We got two saunas and two ice baths. Wow. So. Yeah. Yeah. It's good. Everyone loves them. Yeah. Everyone's created a little community there. Yeah, yeah. It's awesome. [00:30:21] Michael Frampton: What about LA? Have you looked into Light Health? [00:30:24] Matt Grainger: I have seen it. I haven't really done it personally. And it just looks it looks pretty interesting. It's just a matter of time and money. Yeah. In our in our sauna. I do have some infrared, but, like, not, some lighting, but, you know, it's not huge. Have you been looking into it? Well, it's it's just really interesting. [00:30:42] Michael Frampton: There's this guy, Jack cruise, who's been on about it for years, but now that there's sort of like 20 years, but now there's all these scientific studies coming out proving his theories right about how important, sunlight exposure is for health and how it turns on certain genes like the Pomc gene and and how if you're exposing yourself to too much blue light after the sun's gone down, how that affects blood sugar and circadian rhythms. And but if I mean, if you're getting up and going, surfing every day and getting to bed on time, it's funny, that's all. [00:31:14] Matt Grainger: Like Huberman and all that, like, yeah, they say go out and play, you know, go get the sun. Yeah. And, I, we live on the East Coast here, so every early surf, you're like, looking into the sun exactly in the morning. You know, you're blinking, going oh. And, you know, different on the West Coast. Yeah. If you go to bed at the right time. And I try not to look at my phone before I go to bed. So, Yeah, I just try to banish that, put it away because. Yeah, that's a bad habit, isn't it? Just before looking at the screen, try to look at computers as well. So onto that in that way. Yeah. Yeah. You can just go. Yeah. Just basic stuff. Yeah. Keeping those circadian rhythms. Yeah. Haven't done the glasses or anything like that. Like the. [00:31:58] Michael Frampton: The blue blocking glasses. Yeah. [00:32:01] Matt Grainger: Dave Asprey and whatnot. [00:32:02] Michael Frampton: Yeah. Yeah, they get into it a lot. They go hardcore on everything. [00:32:06] Matt Grainger: They go hardcore. I'm like, no. How am I? It's none of them. Don't you think there's a fine line between how much time you got in the day and. [00:32:15] Michael Frampton: exactly. But I mean, David Beckham and his mates, they're spending a lot of money on, like, days. Dave Asprey has a goal to live to 120. I think he might have even said 100, 150. But like and be healthy and functional at that age. So he's making sure that, you know, every day he's doing as much as he can. So those guys are going. I don't know. [00:32:38] Matt Grainger: I don't know if I want to live that long. Yeah. It's damn sad. You know what I mean? Like, you kind of want to just die normally. You know, like. [00:32:45] Michael Frampton: With dignity. Yeah. [00:32:47] Matt Grainger: Dignity? Yeah. Like you don't have to go. Yeah. Yeah. [00:32:50] Michael Frampton: Because if you're the only, you're the only one doing it. And like, you're you're still alive and healthy. Yeah. Friends are dead. You're like. [00:32:58] Matt Grainger: What was that? I mean, let's talk about that all the time. Yeah. They just overboard and and almost bring a lot of anxiety, I think, to like trying to keep on point. Like you're not actually like they want to get to this goal of being this age, but they're not actually having fun in the present. Like it's like I've still got to live your life. Hey, you got to still have fun with your friends, with your friends. And, you know, like, I'm not like, a total. I'm. There's no way I'm a total monk. Like, I'm. I still eat really well, but if I, you know, if I'm with with friends and family, I'm not going to go. I'm not eating that because I'm this, you know, like, yeah, I'll still want to be part of the group, you know what I mean? Yeah, yeah. It's not going to kill me. Yeah. I don't want to have a good time with with my friends. I'm not going to be that guy that's like, oh, no, I don't do that. Because, I want to live to 150. [00:33:46] Michael Frampton: Exactly. Yeah. I'm going to go to bed at 8:00 on Christmas Day because you want to live to 150? [00:33:55] Matt Grainger: You know, it's kind of like. Yeah, it's counterintuitive. Really? [00:33:59] Michael Frampton: Yeah. [00:34:00] Matt Grainger: What about if you get to whatever, you get hit by a car? Exactly. You know. Exactly. I don't mean that in a bad way.. You got it. Still? Yeah. And it's funny, like, all this grounding, you know, we we hardly wear shoes in was, you know, you hardly wear shoes when I, when I hang out with you. Yeah, but hardly shoes. Oh, Maddy, you're wearing shoes today. That's weird. I'm like, oh, well, I had to go to remaining shoes. [00:34:27] Michael Frampton: I hate. [00:34:28] Matt Grainger: It. Yeah, yeah, yeah. [00:34:30] Michael Frampton: No, but that's the thing. All the stuff that's coming out in the latest health stuff, all these guys, it's what we do anyway. Especially as surfers. We get early morning sun. We're getting lots of grounding work because we're surfing in the ocean. That's the best way to get your. Your grounding done is in the ocean or walking on the sand in bare feet. We're getting it done anyway. But it's just interesting, all these studies coming out and and proving that. [00:34:55] Matt Grainger: You can you can buy a grounding mat and walk outside. Put your feet on the on the cold grass, you know, like, the cold sand. Like I'll be surfing the wave pool a lot lately and it's super fun. But you still don't get that, feeling of the energy or the ocean. Like, you know, it doesn't matter if your body surf, surf, body board, whatever. If you dive in the ocean for a swim, you always come out feeling amazing, don't you? Yeah. Just from it's from the negative ions though, isn't it. [00:35:24] Michael Frampton: Yeah. That's part of it. Yeah. [00:35:25] Matt Grainger: Yeah, yeah part of it. Yeah. And just maybe the salt, the energy of the waves just being in nature and. Yeah, it's funny, you can go on the wave pool and you have a good time. You don't get that buzz of that feeling on your whole body from the natural waves. Yeah. And the salt and all that. Yeah. [00:35:46] Michael Frampton: How much time have you spent in the wave pools? [00:35:49] Matt Grainger:there's a new one in Sydney now. Sydney and I. Every Thursday I teach a fitness class to the staff. I've been doing that for the past six weeks. So I go out every Thursday and I make sure I serve from 4 to 5, and then I run the class at 530 to 630. So that's pretty cool. Like, I'll ride my little five three Bobby quad and, get about 20 waves. And then we ran our we ran a pretty cool course the other week. We did a get ready for your master class. It was like an endo masterclass clinic. So we taught people how to ride left tubes. So we had the expert mode, which is just a barrel. It's pretty cool. You take off, you can do a Rio or just a set up turn and get this nice tube. That's a pretty cool tube. Like the barrel is wider than it is high. Yeah, you got to get quite low in the tube. And then it kind of turned the corner a bit like macaronis. So we did um, we did about 30 minutes. I broke down all the best surfers in the world getting tubed on the TV screen have had eight participants, and so we broke that down for placement, for backhand front side, you know, getting and then we did movement patterns like mobility patterns to open up people's hips and, and ankles, because that's pretty much what you need when getting low in tubes and most tube riding. [00:37:08] Matt Grainger: So we did that, we went and surfed for an hour. Everyone got about 12 waves. And then we there's a I it's crazy. They film this. I called Flow State on the left and the right, but we're only on the left. You come in and it's got all the clips of you. So I got a coaches password. So I went through everyone's clips and broke down what they were doing. Right. What they're doing wrong. Yeah, it was rad. And then we had had lunch and then we did apnea training. So then we went into the leisure pool, which is heated because the wave pool is only about 11 degrees at the moment. So yeah, it's quite it's quite cold. Yeah. So they just pulled 28. So we, we taught them the science of breath holding. Then we went and did it in the water. And then she did a chat on our endo. What's it like in your first aid kit? And, you know, rough cuts? Yeah, it was awesome. That was a that was a full day. It was fun. [00:38:00] Michael Frampton: All right. So I did. [00:38:01] Matt Grainger: That., had some fun days with the Surface Gym crew. We'll book out the pool for two hours. And so two different modes, one the tube, the expert modes and tube. And they've got advanced, which is half turns, half tube. Yeah. It's pretty cool. Good fun. And then Isabella Nichols two. She'll fly down and we'll I'll coach her for two days before an event. So before Huntington, we tested out two of the boards. See what you actually got. Two brand new boards of the HD and then obviously had more, but she had these two boards that she thought were going to be the ones. And they were so pretty cool to work that out. Yeah, we did some also some work before Bolido. So it's not a it's a good coaching tool. Yeah., because you got you guaranteed getting one left and right, so I'll book it. We'll book a session on the right and the left, and you're right there that she can come in and break it down each wave and go through some foot placement and hand placement stuff where you place the board on the wave and back out there. Yeah. So it's pretty cool. And you got all the footage on film as well and also got the flow state. [00:39:04] Michael Frampton: All right. It's like the driving range for surfers. [00:39:07] Matt Grainger: Yeah it is. It's the full driving range. So it keeps you fit too. Like it's actually it's a full leg workout because the way you get weaker, you've got to stay right in the pocket and push real hard with your feet and your hips. Yeah a lot of. Yeah. It's pretty interesting. Yeah. It's good. Good fun. You feel like especially in the tube major. Every time I'm just on the tube I feel like a 15 year old kid again. Like you're guaranteed a barrel. You know, you're guaranteed 15 to 20 barrels that up and. Yeah. Pretty amazing. [00:39:34] Michael Frampton: Oh, that's so good. you're still doing good. Did you. Are you still taking people to macarons as well? [00:39:40] Matt Grainger: Yeah, we've got one coming up, yeah. Next February, March 2025. We're doing. Chaz is doing the movement, and I'm doing the surfing right. Yeah, we've got two and I got a goose and Ari, who helped us as well as coaching. They're awesome guys and good coaches. Yeah. Yeah. It's rad. Yeah. So we basically surf from 6 a.m. till 1130 and there's two filmers there. So they the filmers get all the footage and then we, we break down the footage at 1:00 for about an hour, and then we'll go surfing again. And then sometimes if the waves are small, we'll do apnea training in the pool. So that's like a week, seven day classes or seven day clinics. So and then some people do two weeks. Yeah. Wow. But yeah it's super fun. And you know, we go to the Thunders as well because, uh, McKenzie's small. It's always two foot bigger up there. So yeah, it's good fun. Yeah. It's an awesome, awesome clinic because it's such a mechanical wave that goes from 1ft to 6 foot. Such a rippable wave. You know, just in the pocket. You can work on people's techniques and you see people improve real quick because they've got a running wall. It's not like a, you know, sitting right here, but sometimes you can just get close down. If it's the south swell you just got, you know, the people can only do one turn if that. Obviously if it's perfect, no swells here. Great. You know, all the all the, all the beaches are lining up. Machias is unbelievable. You can do four turns so you can really work on people's, you know how they you know how they sort of start the wave speed generation where they do their bottom turn, their top turn and good place for an upper body rotation. Yeah. It's cool. Yeah. It's good fun. Yeah. All right. That's it. [00:41:29] Michael Frampton: They all filled up. Clean up? [00:41:31] Matt Grainger: Uh. Not yet. No, I think there's still some spots left. Yeah. So they're filling macaroni, doing the marketing right now for next year, but yeah, they get. Yeah. We got some good numbers this year. I think next year is going to be even better. Yeah. So it's a good gig? Yeah. It's good fun. Yeah. And, you know, good, good bonding with people. Everyone's there to learn and have a good time. [00:41:51] Michael Frampton: I'll put a link to to details about that. Show notes. [00:41:55] Matt Grainger: Awesome. Yeah. Awesome. [00:41:57] Michael Frampton: You guys had a big swell there a few days. Yeah. We had. [00:42:01] Matt Grainger: Yeah. Last week. Uh, last. Yeah, we had a massive swell. Monday. Tuesday. Wednesday. Thursday. Friday. Only bummer had really strong southerly winds. So we, being the captain, towed the car and naughty bomb in the mornings when it was southwest. And then the wind just came up and blew it out. The dead man's was on. Yeah. We got to surf that on our own. Dead man's pumping. Have a look at that. [00:42:27] Michael Frampton: I saw the footage. Yeah, some of it, but it was. [00:42:30] Matt Grainger: It wasn't many people making them. Hey, it looked pretty gnarly. How cool is it? If you have a look at, uh, this is living by Carl how often he flew. He flew all the way over for it. [00:42:41] Matt Grainger: He does that. does that blog and, Yeah, he did. He didn't even make a way. Like a proper big one. He didn't make one way. He broke in the board, got smashed. He was coming this way. Gnarly. Cuz it's kind of like the heavy cake. Then it's got a step. Yeah. And if it doesn't open up, it just collapses on you. Yeah. And you don't know when you're paddling in. You're going to be a good one or not. there's one guy called Sam Jones. Got a cracker like he made. He actually made a really good one. But the rest of the crew. Yeah. Pretty much got smashed. There was a lot of carnage. Choo choo. Kelleher did a big airdrop. Dislocated his elbow joint., he got that? no. He just airdropped and then went back over the fall. Popping the elbow. Yeah, I'm kind of done with that wave. I know it's pretty gnarly backside. You just be looking for an injury and it's crowded now. Like I have to surf it on my own with, like, you know, 4 or 5 people. And now it's everyone's out there trying to get their photo taken or their clip, which is cool. You know, they're all younger and there'll be 30, 40 people out on a semi-closed reef that's 10 to 12 foot. [00:43:52] Matt Grainger: So we can get the jet skiing off the off the car and step on it. Right? Yeah. Yeah. And then we can check out Makaha, you know, go. Makaha. German banks, North Bay cruise around being the captain. It's fun. Yeah. Yeah. You got to be ready to go for dead man's like I've. I've snapped boards out there. I've had 30 sea urchins at my 40 out there once. I just went over the falls and landed feet first. And that was pretty gnarly. Injury. Went to hospital. Like, I, I couldn't walk, so I had to paddle back to North Steyne, back to the school, and drove up to the hospital. And they couldn't even get they left about four in there. And then three stayed. Three stayed in there for about three months. And and I Right when I popped out about that big, like three months later when I went snowboarding. gnarly. I remember Barton Barton Lynch actually got. He had to go to surgery with sea urchins out there. Scotty Romaine broke his back about four years ago. Out there, captains broke ins, MCL, PCL. Just copy breaking your ribs. Yeah, that's a good way to get injured. But it's if you're young, young buck and you want to charge, go for it. [00:45:03] Michael Frampton: Well you gotta you gotta pay to play sometimes. [00:45:06] Matt Grainger: Yeah. Yeah yeah. The, the the risk out there that have outweigh the rewards. But yeah there's some really there's some good surfing going on. Some of the young guys the young guys in pressure like so grueling. Lex O'Connor, some of the young dudes are like 18 year olds just charging it and making barrels, too. So. But this last world was pretty wonky. But we had a real good swell a week before that. Like a beast or a swell like Narromine was off its face, mouth narrower. We had like nor'west winds and eight foot barrels and that was that was pretty fun. So yeah, that was a more user friendly. And it was pumping north out or the whole East Coast. Yeah. On the Sydney Northern Beaches was going off. So yeah that went that went for three days. So we've had a really good year. Last year was about like a pretty bad winter. Yeah. To be here for Sydney and the sandbanks are good because we had that big swell. But yeah, pretty pretty stoked. What about yourself? Any waves your way? [00:46:05] Michael Frampton: Some. Not. Not too many. We've had a shit winter, actually. We've had heaps of. Usually you get the southerly swells here where I'm staying at the moment, but,, I've just been heaps of northerly nor east swells of low period for some reason. Almost like summer had weird weather patterns here. The south swells that come through have heaps of west in them, so they just go straight past. I don't know. [00:46:27] Matt Grainger: And the baits are good. [00:46:28] Michael Frampton: There's there's points and river bars around here. So we just need a decent high, long period swell and it turns on, but it still goes surfing but. And get waves and had a great summer. Great summer with the kids. Yeah. [00:46:42] Matt Grainger: Awesome. [00:46:43] Michael Frampton: But the winters. Yeah. Average winter here. And it's pretty. [00:46:47] Matt Grainger: Crazy. We've actually got,, the water's cold, like, it's, 14 degrees. Yeah. So sometimes it'll be. It'll be 20 in winter usually. But this year it's cold. Yeah, but the good. Yeah. So every morning pretty much offshore. So that's kind of cool. Yeah. With this with this cold water being lucky. Yeah. Random. [00:47:06] Michael Frampton: The water here, the water here is warmer than usual. I can still go surfing in A23 at the moment. No way. Yeah. The water's so warm here. It's just all these east and northeast flow. It's keeping the water warm. [00:47:19] Matt Grainger: That's pretty cool. Yeah, we. The wave pools. The wave pool. Actually, the concrete holds the cold. yeah, I bet I pulled about about 1111. [00:47:29] Michael Frampton: That's 43 bodies business. [00:47:31] Matt Grainger: Yeah, yeah, I just I don't wear booties, but I the guy's wearing gloves and hoods and just make sure you paddle out real quick and keep yourself warm. But yeah, last year we were last year we went to, Mexico and I. Yeah. So that was cool., but this year I'm just going to hang back. I've been building this app called The Surfer's Compass, so I want to get that out by the 1st of September. Hopefully I'll be doing that for a year. So just breaking down all the best surfers in the world. Women and men take offs, paddling, bottom turn, top turns, cuttings, airs, tubes and then throwing in movement patterns that will help those maneuvers and then breathwork and mindset. Yeah. So that's been a fun little project. [00:48:15] Michael Frampton: All right. [00:48:16] Matt Grainger: So yeah be working on that. I was helping with the graphics and Joe Barker with all the edits. But yeah, that's keeping me busy. It's like a, you know like you've done a lot of projects and you just want to get it done? Yeah. I mean, I'd want to do it right, but we were told we probably could have had it done in May, but I want to do it perfect. So yeah, hopefully we get it out by. Yeah. So I got like Ethan Ewing, Mick Fanning and Kelly Slater, Jeff Gilmore, Aaron Brooks, Isabella Nichols. [00:48:42] Michael Frampton: Parker cool. Look forward to seeing it. [00:48:44] Matt Grainger: Yeah. So that's what's keeping me busy. Yeah, yeah. And all the other stuff. The surf school and and the surf gym. [00:48:51] Michael Frampton: And all the barrels. [00:48:53] Matt Grainger: All the barrels. [00:48:54] Michael Frampton: Oh, sweet. You have to let let us, let us know when it's when it's released. And I'll spread the word. [00:48:58] Matt Grainger: Sure. That'll be awesome. Yeah. But yeah, you can't beat a barrel, can you? I always say to people, once you get it, why don't you get tubed? You're done. You won't be able to hold a relationship or a job and. [00:49:09] Michael Frampton: Yeah, it's addictive. Yeah. Healthy addiction though. It's on my list. I'll probably sit down with the boys this evening and we'll watch the replays and stuff. Yeah, one. [00:49:18] Matt Grainger: Of the local boys did really well, so yeah, it's pretty, pretty good result. You got to check it out. Yeah, it's actually awesome spectacle. How was,. Did you see the the big day? Yeah. [00:49:29] Michael Frampton: Yeah. No, I watched that with. [00:49:31] Matt Grainger: Joe and Ramsey. Booker. Joe, do you reckon they were charging harder than the WSL because there was more on the line, like, you know, medals and, like, they always charge in the WAFL that they go hard as. But some of them are not the nailing. Some of the Wipeouts were heavy weren't they. But yeah. [00:49:47] Michael Frampton: And also. [00:49:48] Matt Grainger: Connor O'Leary. [00:49:49] Michael Frampton: Though also like they had different camera angles too to the. So I don't know if they had even more expensive cameras to it just. Yeah different like just a higher level production as well. I think that helped. but certainly in the Medina it was just always everything Medina does just looks effortless, doesn't it? [00:50:06] Matt Grainger: It's that good, isn't it? Yeah. Yeah. He's amazing. Yeah. He's. He's,. Yeah. There. Ethan Ewing. Yeah. They're solid as those guys. But it was good seeing the other guy from Peru. Yeah, it was Cabrera, wasn't it? Yeah. Like,. Yeah. Just seeing the other countries. That's pretty good, isn't it, about the Olympics, like, cared a lot more diversity. Yeah. I mean, I love the WAFL, but especially when they do the cup after the cup is just too much familiar., everyone's too familiar. You know, you go,, I've seen this heat before, even though it's in a different location. But it's good when you get wild cards and that variety and you just think,, I've seen another angle of surfing, you know, like, wow, this guy's insane. [00:50:48] Michael Frampton: All right. Matt. Hey, it's just gone 3:00. I better go in there. I got to do school pickup now, but thanks for thanks for doing the show again. Really appreciate it. [00:50:57] Matt Grainger: Awesome, mate. Awesome, brother. Take it easy. [00:51:00] Michael Frampton: Good to catch up. [00:51:01] Matt Grainger: Good one. Hopefully. See you when you come to Sydney. [00:51:03] Michael Frampton: That'd be great. Yeah. For sure. We'll be over there at some point., yeah. Keep me in. Keep me in the loop. Yeah, yeah. Keep me in the loop with the app. So. Yeah. Excellent. [00:51:13] Matt Grainger: That'd be cool. Awesome. Awesome, mate. [00:51:15] Michael Frampton: Thank you for tuning in to the Surf Mastery podcast. If you enjoyed this episode, please share it with a friend. Also, the best way that you can help support and grow the show is to subscribe, rate and review on whatever app you're using, be it Spotify, Apple Podcasts, and of course, we are now on YouTube, so you can watch the video version of this podcast on YouTube. Be sure to check that out. Also, go to Surf mastery.com for more surfing tips via the blog. You can also book in a personal online surf coaching session with me, also at Surf mastery.com. There are two free downloadable PDFs, one with the five best tips from this show, and one the five best exercises to improve your surfing. So go to Surf mastery.com on the home page there. You'll see them. Until next time, keep surfing. Matt Grainger on the Surf Mastery Podcast

Gabby Reece is a volleyball legend, host of The Gabby Reece Show podcast which ranks No. 1 in the mental health category, New York Times bestselling author, and serial entrepreneur. Together with her husband, big-wave surf pioneer and entrepreneur Laird Hamilton, they run the plant-based food company Laird Superfood along with many other businesses in the health and wellness category, including Laird Apparel and XPT. In our episode together, we talk to Gabby about one theme in her life that stands out: being an outsider and how it's shaped every single life and career move she's had. She shares her experiences of not fitting into conventional family structures, being a tall athlete in a non-traditional sport, and feeling like an island in her personal and professional life. Gabby emphasizes the importance of embracing who you are and finding the lessons and skills needed to navigate your unique path. We also talk about her journey building Laird Superfood with her husband and a behind the scenes look into what it takes to create a wellness brand with high-quality products. Gabby shares tips for embracing discomfort and seeing challenges as part of the journey, why we should all trust the universe, and so much more. In this episode, we'll talk to Gabby about:* Why being an outsider has been a recurring theme in Gabby's life. [02:04]* Managing the urge to fit in during her teenage years. [05:24]* Gabby's strong survival patterns throughout her life. [07:35]* How Gabby manages motherhood and business. [11:32]* The unfolding of Gabby's wellness journey. [16:58]* Mindset similarities between sports and business. [19:07]* Adaptability and resilience in life. [22:27]* The origin of the idea for Laird's Superfoods. [26:01]* Gabby's other entrepreneurial ventures.[30:33]* The philosophy behind Laird's Superfoods. [33:40]* Gabby's transition from professional athlete to entrepreneur. [34:57]* The importance of having a clear why and purpose. [27:22]* What keeps Gabby motivated and inspired. [41:37]* How Gabby and her husband handle scrutiny. [43:14]* Managing investors and stocks. [45:32]* The most important do's and don'ts when starting a business with your partner. [48:07]* Balancing feminine and masculine perspectives. [51:50]* Advice on trusting oneself. [55:50]* Why women shouldn't overcompensate by doing things like men. [58:51]This episode is brought to you by Beeya:* If you or anyone you know have been struggling with hormonal imbalances and bad periods, go to https://beeyawellness.com/free to download the free guide to tackling hormonal imbalances and to learn more about Beeya's seed cycling bundle.* Plus, get $10 off your order by using promo code BEHINDHEREMPIRE10Follow Yasmin:* Instagram: https://www.instagram.com/yasminknouri/* Website: https://www.behindherempire.com/Follow Gabby:* Website: https://gabriellereece.com/* Website: https://lairdsuperfood.com/* Instagram: https://www.instagram.com/lairdsuperfood/* Instagram: https://www.instagram.com/gabbyreece/ Hosted on Acast. See acast.com/privacy for more information.

Join me for an insightful conversation with PJ Nestler, a performance expert known for training elite athletes and enhancing mental toughness. This episode delves into the nuances of mental resilience, the power of mindset, and practical tools to achieve peak performance in both sports and everyday life. Sponsors: One Skin: Get 15% off OneSkin with the code REECE at  https://www.oneskin.co/ #oneskinpod Bon Charge: My listeners get 15% off when you order from boncharge.com and use my exclusive promo code GABBY at checkout Introduction to PJ Nestler and His Role at FitLab [00:00:00 - 00:06:00] Gabby introduces PJ and discusses his work with elite athletes and his approach to performance training. Breaking Down Mental Resilience [00:06:01 - 00:10:00] PJ explains the differences between mental toughness, resilience, and grit, and their relevance in performance. Behavioral Psychology and Performance [00:10:01 - 00:20:00] Insights into how behavioral psychology impacts performance and the importance of mindset. Tools for Enhancing Mental Toughness [00:20:01 - 00:35:00] Practical tools and techniques for developing mental resilience, including pool training and ice baths. Applying Performance Mindset in Personal Life [00:35:01 - 00:45:00] PJ shares his personal experiences of applying these techniques in his own life, particularly in parenting. The Role of Self-Awareness in Performance [00:45:01 - End] Discussion on the importance of self-awareness and practical tips for recognizing and managing emotional responses. Want to learn more about PJ Nestler? Check out his instagram @coachpjnestler or Want to learn more about XPT? Check out https://www.xptlife.com/ Everything Gabby Reece: Instagram: https://www.instagram.com/gabbyreece/ TikTok: https://www.tiktok.com/@gabbyreeceofficial Facebook: https://www.facebook.com/OfficialGabrielleReece/ Gabby Reece Website - https://gabriellereece.com/ Gabby Reece Show Transcript: https://gabriellereece.com/podcast/ The Gabby Reece Show Podcast on Youtube: https://www.youtube.com/channel/UCeEINLNlGvIceFOP7aAZk5A Gabrielle 'Gabby' Reece is an American actress, podcaster, and former model and professional volleyball player best known for hosting a lifestyle, health & fitness podcast titled The Gabby Reece Show. Additionally, she is the co-founder of XPT | Extreme Performance Training and Laird Superfood alongside her husband and big wave surfer Laird Hamilton. The Gabby Reece Show talks to top experts with the goal of extracting the best information you will need to navigate the universe of health, fitness, relationships, parenting, and business. Gabby keeps it simple but gets to the heart of the conversation with the hopes of providing you with realistic takeaways. Thank you for tuning into "The Gabby Reece Show." If you found this information helpful, consider sharing this episode with someone who needs it. And subscribe to make sure you never miss informative conversations like this. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of Money Tales, our guest is Steven Atneosen. Steven describes himself as a husband, a father, a citizen of Earth and a lifelong optimist who is focused on leveraging technology and data to improve the quality of life. He's a passionate advocate for fairness and equity for all. Steven's commitment to justice and respect stems from his experiences being bullied as a child. This shaped his belief in the importance of treating others with kindness and integrity. These values have profoundly influenced Steven's career path, personal philosophy and relationship with money. As you'll hear in this conversation, Steven has provocative ideas for how society can use its financial resources to make the world a better and more sustainable place for all of us. Steven is CEO and cofounder of tomtA.ai, a data privacy and AI enablement solution that generates safe and precise data from PII data without privacy risk. He has been CxO, general counsel and chief privacy officer for private and public technology companies. His career spans over 20 years growing disruptive enterprise technology companies that leverage data and AI to improve health, mobility and energy. He hosts the Looked Up! Podcast and serves as a mentor at StartX (Stanford) and SkyDeck (Berkeley) accelerators. Before tomtA.ai, Steven was a founding team member and Vice President of Corporate Development for NIO's XPT division where he led business and product strategy including investment and acquisitions, culminating in NIO's IPO (NYSE: NIO). Prior to NIO, Steven was SVP, Corporate Development, General Counsel and Secretary for StayWell Health Management, accountable for StayWell's product and partner strategy until StayWell was merged with Krames and later acquired by Merck. Earlier in his career, Steven served as Vice President and General Counsel for two global technology companies: first at CarParts Technologies, a leading provider of supply chain software solutions for the automotive industry; and then at Aristocrat Technologies, the second largest technology provider to hospitality and gaming. Steven began supporting entrepreneurs and startups as an IP, franchise and technology lawyer at Mackall Crounse & Moore. Prior to Steven's private and corporate work, he was appointed to a United States Supreme Court appeal team for Minnesota vs. Dickerson at the Hennepin County Attorney's Office and served as a prosecutor on the drug team.

In this episode of Coaching In Session, host Michael Rearden sits down with Taylor Somerville, founder of Symmetry and a seasoned Breath and Performance Coach. With over 15 years of experience in the investment business, Taylor shares his journey of overcoming stress, anxiety, and reactivity through the power of breathwork and other holistic practices.Taylor delves into his struggles with stress and how discovering breathwork transformed his life, enabling him to navigate challenges with resilience and grace. Through Symmetry, Taylor is dedicated to empowering individuals to regain control of their lives, offering tools and techniques to manage stress, boost performance, and enhance overall well-being.As an XPT certified coach and one of only six XPT master coaches, Taylor brings expertise in breathwork, heat and ice contrast therapy, and the breath, move, and recover lifestyle advocated by XPT founders Laird Hamilton and Gabby Reece. Join Michael and Taylor as they explore the transformative potential of breathwork and learn practical strategies for mastering stress in your own life.Tune in to this enlightening episode of Coaching In Session to discover how breathwork can unlock your full potential and lead to a more balanced and fulfilling life.Taylor SomervilleWebsite: https://www.symmetry.live/Facebook: https://www.facebook.com/profile.php?id=1291540651Instagram: https://www.instagram.com/taylor__somerville/?igshid=OGQ5ZDc2ODk2ZA%3D%3DLinkedIn: https://www.linkedin.com/in/taylorsomervillecfa/Twitter: https://twitter.com/tsomervYoutube: https://www.youtube.com/channel/UC472UiHEkYNyw3QGi2RiwpA___________________________________Michael ReardenWebsite: www.Revenconcepts.comReview, Follow, & Subscribe to the Podcast on your Favorite App: https://coachinginsession.buzzsprout.com/Support the Show: https://www.buzzsprout.com/1882580/supportInterested in working with me? Learn MoreEmail Me: Coachinginsession@gmail.com----------------------------------#Breathwork, #PerformanceCoach, #StressManagement, #AnxietyRelief, #Wellness, #HolisticHealth, #Mindfulness, #Resilience, #XPT, #Symmetry, #PersonalGrowth, #SelfCare, #MindBodyConnection, #EmotionalWellbeing, #SelfImprovement, #HealthyLiving, #StressRelief, #Productivity, #MentalHealthAwarenessSupport the show

The ability to adapt enhances your capacity to cope with change, regardless of its severity. Being adaptable helps you come up with diverse solutions to problems. It's also about having the willingness to go the extra mile. Going the extra mile is not just about feeling better about yourself. It is true that the more we are engaged in activities that enable us to put in our best effort, the better we feel about ourselves. But more than the positive self-image it brings, making a special effort to do and achieve something acts as a positive influence on other people. Gabby Reece, former pro-volleyball player, supermodel, and co-founder and co-innovator of Laird Superfood and XPT, joins us to talk about her life as a former athlete, fashion model, actress, and as an entrepreneur. In this episode, Darius and Gabby talk about the ways to get better at working under pressure, how to deal with online criticisms, the importance of adaptability, and why it matters to connect with people. Topics include: How to thrive under pressure How Gabby got into volleyball during the early '90s Gabby shares the differences in volleyball then and now What Gabby learned from modeling Best ways as a leader to leverage teams How to improve adaptability skills How Gabby handles compliments and criticisms Movement as a tool to protect mental health Why it is important to connect with other people Gabby talks about her marriage with Laird Hamilton Gabby explains XPT and what the training program offers And other topics… Resources mentioned: The Power of One More by Ed Mylett: https://www.amazon.com/Power-One-More-Ed-Mylett/dp/1119815363  Brain Energy by Christopher M. Palmer: https://www.amazon.com/Brain-Energy-Revolutionary-Understanding-Health/dp/1637741588  The Breathing Cure by Patrick McKeown: https://www.amazon.com/BREATHING-CURE-Develop-Healthier-Happier/dp/1630061972  Connect with Gabby: Website: https://www.gabriellereece.com/ The Gabby Reece Show: https://podcasts.apple.com/us/podcast/the-gabby-reece-show/id1492179907  Instagram: https://www.instagram.com/gabbyreece/?hl=en  Connect with Darius: Website: https://therealdarius.com/ Linkedin: https://www.linkedin.com/in/dariusmirshahzadeh/ Instagram: https://www.instagram.com/imthedarius/ YouTube: https://therealdarius.com/youtube Book: The Core Value Equation https://www.amazon.com/Core-Value-Equation-Framework-Limitless/dp/1544506708 Learn more about your ad choices. Visit megaphone.fm/adchoices

Gabby Reece discusses her journey in sports, modeling, entrepreneurship, and motherhood. She shares the challenges she faced and the lessons she learned along the way. Gabby emphasizes the importance of building confidence and resilience, as well as prioritizing health and fitness. She provides strategies for maintaining a healthy lifestyle, including time management and setting boundaries. Gabby also discusses the significance of nurturing relationships and finding balance in marriage, business, and parenthood. She encourages parents to expose their children to sports and play, while avoiding obsession and perfectionism. Finally, Gabby highlights the importance of maintaining a healthy identity separate from external achievements.  Welcome on Volleyball legend Gabrielle Reece. She is the co-founder of Laird Superfood, Laird Apparel and XPT with her husband, Former professional Big Wave Surfer extraordinaire Laird Hamliton. In addition to being a beach volleyball legend, Gabby Reece is an inspirational health and fitness leader, podcast host, corporate speaker, New York Times bestselling author, wife and mother. The former professional beach volleyball player and Nike's first female spokeswoman is the definition of both athleticism and beauty. As host of her podcast The Gabby Reece Show, Gabby has become a leader in the health and fitness category. In todays episode we discuss: Balancing Marriage, Business, and Parenthood How makes fitness a priority The importance of relationships Maintaining a Healthy Identity Creating an Environment to Thrive The Power of Self-Inquiry and much more Episode sponsor: TruLean: Everyday Wellness - Boosts your immune system, Soothes inflammation, Aids in healthy digestion, Fasting Friendly. Get 50% off first subscription + free shipping: Use Code: ERICA50 BiOptimzers: Nurture your mind and body with this all-natural, full-spectrum magnesium supplement. Simply go to BiOptimzers and use promo code: ERICAL For full show notes and episode resources head to: https://ericalippy.com/gabby-reece/ Find our guest at: Gabby Reece| Website , Instagram , Facebook The Gabby Reece Show Laird Superfood Follow me on Social Media: Your Host: @ericalippy Podcast: @passionlovepursuit YouTube PASSION LOVE PURSUIT PODCASTS: https://ericalippy.com/the-podcast/

Today, I'm joined by Brian Kirkbride, co-founder & co-CEO of FitLab. An experienced founder, Fortune 500 exec, and investor, Brian oversees the company's 11-brand portfolio of studios, equipment, and experiences — including Assault Fitness, XPT, Ragnar, and McGregor FAST. Scaling up FitLab is pushing expansion. In this episode, we discuss the company's integrated lifestyle platform. We also cover: • Acquiring vs. building companies  • Partnering with Nike to launch boutique studios • Uniting memberships and experiences across portfolio brands Subscribe to the podcast → insider.fitt.co/podcast Subscribe to our newsletter → insider.fitt.co/subscribe Follow us on LinkedIn → linkedin.com/company/fittinsider FitLab's Website: https://www.fitlab.com/ -   The Fitt Insider Podcast is brought to you by EGYM. Visit EGYM.com to learn more about its smart workout solutions for fitness and health facilities.  Fitt Talent: https://talent.fitt.co/ Consulting: https://consulting.fitt.co/ Investments: https://capital.fitt.co/ Chapters: (00:00) Introduction (00:40) The FitLab state of the union (02:04) FitLab's vision (11:53) Decision-making processes for acquiring, partnering, or building new brands (16:53) Progress towards achieving a fully integrated system (19:05) Fitness industry future and challenges (24:02) Consolidation, integration, scaling, and execution (27:36) Partnership with Nike (34:15) Nike's training and running studios (37:31) Nike's digital fitness initiatives (40:12) Wearable data and integration (43:52) Holistic health and preventative care (46:11) Future roadmap (48:47) Conclusion

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: Results from an Adversarial Collaboration on AI Risk (FRI), published by Forecasting Research Institute on March 11, 2024 on The Effective Altruism Forum. Authors of linked report: Josh Rosenberg, Ezra Karger, Avital Morris, Molly Hickman, Rose Hadshar, Zachary Jacobs, Philip Tetlock[1] Today, the Forecasting Research Institute (FRI) released "Roots of Disagreement on AI Risk: Exploring the Potential and Pitfalls of Adversarial Collaboration," which discusses the results of an adversarial collaboration focused on forecasting risks from AI. In this post, we provide a brief overview of the methods, findings, and directions for further research. For much more analysis and discussion, see the full report: https://forecastingresearch.org/s/AIcollaboration.pdf Abstract We brought together generalist forecasters and domain experts (n=22) who disagreed about the risk AI poses to humanity in the next century. The "concerned" participants (all of whom were domain experts) predicted a 20% chance of an AI-caused existential catastrophe by 2100, while the "skeptical" group (mainly "superforecasters") predicted a 0.12% chance. Participants worked together to find the strongest near-term cruxes: forecasting questions resolving by 2030 that would lead to the largest change in their beliefs (in expectation) about the risk of existential catastrophe by 2100. Neither the concerned nor the skeptics substantially updated toward the other's views during our study, though one of the top short-term cruxes we identified is expected to close the gap in beliefs about AI existential catastrophe by about 5%: approximately 1 percentage point out of the roughly 20 percentage point gap in existential catastrophe forecasts. We find greater agreement about a broader set of risks from AI over the next thousand years: the two groups gave median forecasts of 30% (skeptics) and 40% (concerned) that AI will have severe negative effects on humanity by causing major declines in population, very low self-reported well-being, or extinction. Extended Executive Summary In July 2023, we released our Existential Risk Persuasion Tournament (XPT) report, which identified large disagreements between domain experts and generalist forecasters about key risks to humanity (Karger et al. 2023). This new project - a structured adversarial collaboration run in April and May 2023 - is a follow-up to the XPT focused on better understanding the drivers of disagreement about AI risk. Methods We recruited participants to join "AI skeptic" (n=11) and "AI concerned" (n=11) groups that disagree strongly about the probability that AI will cause an existential catastrophe by 2100.[2] The skeptic group included nine superforecasters and two domain experts. The concerned group consisted of domain experts referred to us by staff members at Open Philanthropy (the funder of this project) and the broader Effective Altruism community. Participants spent 8 weeks (skeptic median: 80 hours of work on the project; concerned median: 31 hours) reading background materials, developing forecasts, and engaging in online discussion and video calls. We asked participants to work toward a better understanding of their sources of agreement and disagreement, and to propose and investigate "cruxes": short-term indicators, usually resolving by 2030, that would cause the largest updates in expectation to each group's view on the probability of existential catastrophe due to AI by 2100. Results: What drives (and doesn't drive) disagreement over AI risk At the beginning of the project, the median "skeptic" forecasted a 0.10% chance of existential catastrophe due to AI by 2100, and the median "concerned" participant forecasted a 25% chance. By the end, these numbers were 0.12% and 20% respectively, though many participants did not attribute their updates to a...

Guest : Gabby Reece Overview :  Volleyball legend, inspirational health and fitness leader, podcast host, corporate speaker, New York Times bestselling author, wife, and mother. Business ventures include Laird Superfood, Laird Apparel, XPT and HIGHX Instagram : @gabbyreece Website : gabriellereece.com  With Chris Duffin hosting, the Architect of Resilience podcast is dedicated to discussing the intricacies of strength & resiliency with experts from around the world, leading researchers, doctors, coaches, clinicians, and athletes. Topics will include; achieving ‘superhuman' results, fueling an endless evolution, gaining internal strength and self-awareness, mastering and applying human & organizational behavior, utilize unparalleled injury prevention & recovery protocols. Chris Duffin Author, award-winning engineer, Guinness & world record holder, mentor, host and speaker Instagram: @mad_scientist_duffin Website : chrisduffin.com

This sesh with Laird is one of my favorites! Laird Hamilton is best known as an American big-wave surfer and pioneer in the world of action water sports. In addition to his affinity for the water, Laird is labeled as an inventor, author, stunt man, model, producer, TV host, fitness and nutrition expert, husband, father, and adrenaline junkie.At 6'3” and 215 pounds, Laird is unique in the way that he balances flexibility and strength. A renowned innovator and guiding genius of crossover board sports including tow-in-surfing, stand-up paddle boarding, and hydrofoil boarding, Laird is the essential Water Man, continuously pushing the limits and expanding all possibilities.Over the last decade, Laird has transcended from surfing to becoming an international fitness icon and nutrition expert. Many of today's top professional athletes and celebrities look to Laird for training guidance, including instruction in his unique underwater resistance workouts. Partnering with his wife, professional volleyball player, and TV personality, Gabrielle Reece, Laird created Extreme Performance Training (XPT). XPT is a unique and powerful fitness training and lifestyle program featuring their unique water workouts, performance breathing, recovery methods, high-intensity and endurance training for people of all fitness levels and backgrounds.As for his personal life, Laird, his wife Gabrielle Reece and their daughters split time living in residences in Hawaii and Malibu, California, chasing waves, staying in top shape, and continuing everyday adventures.Special thanks to our sponsor Plunge!Introducing the all-new Plunge All-In! It will transform your wellness routine—and your life—as our most revolutionary Plunge yet. Here are some of the features I'm excited about:➡️ Powerful cooling down to 37°F➡️ Smartphone connectivity for ultimate control➡️ Sleek exterior designThe all-in-one design offers a truly plug-and-plunge set-up and makes maintenance super easy thanks to very accessible filter. Check it out! Special Thanks to our Sponsor WeWork!Now, you can unlock productive, flexible workspace at over 500 locations near you with WeWork All Access. - Get 25% off your first 6 months by using code BRYAN25. - To redeem this offer, visit https://we.co/behindthebrandSupport the show

For more inspired edutainment, visit: www.bebettermedia.tvKey Points & Memorable Quotes“There's something to be said for two different people with different perspectives and different ways that they would do it to be there to help rear a child.” 8:25“Eyeball to eyeball.” 14:01“They're watching your every move, and even how we speak to them.” 16:35“My job is to love them and be the best example I can and listen when I'm needed.” 18:58“We're wounded in a very specific way, each of us, and it's our job to heal those wounds and that is part of the deal.” 22:47“Hey, what you think of me is really none of my business.” - Gabby quoting Byron Katie @ 37:49“Nobody works for me.” 42:35Guest BioGABRIELLE REECE is not only a volleyball legend, but an inspirational leader, New York Times bestselling author, wife, and mother. The former professional beach volleyball player and Nike's first female  spokeswoman is the definition of both athleticism and beauty. At 6'3” and a lean 170 pounds, Gabby is a force to be reckoned with in the gym and on a microphone. Over the last decade Gabby has transcended from sport to becoming an international fitness and wellness  expert. With the release of her new podcast The Gabby Reece Show Gabby gets leading health, wellness, sport,  psychology, and business experts to share their most valuable and actionable information to her audience.  As co-founder and co-Innovator of Laird Superfood, she has been able to take her nutrition expertise and  help create delicious, plant-based better for you food products that are accessible to all. Many of today's top professional athletes and celebrities look to Gabby for training guidance. Partnering  with her husband, big wave surfer Laird Hamilton, Gabby helped create Extreme Performance Training (XPT). XPT is a unique and powerful fitness training and lifestyle program featuring their unique water  workouts, trademarked performance breathing, recovery methods, high-intensity and endurance training  for people of all fitness levels and backgrounds. She created her own trademarked high-intensity workout  called HIGHX that can accommodate small groups up to 100's of people in one workout. Show Notes0:00 - Coming Up on ‘What I Meant to Say'0:29 - Welcome to Gabby Reece1:34 - The Concept of Toxic Masculinity 7:19 - Applying Your Family Values to the World10:14 - A Discussion on Labels15:28 - People Pleasing Girls17:07 - Parental Disappointment21:07 - Everything is Connected24:21 - Health & Wellness Considerations29:22 - Mindfulness of Slowing Down31:26 - Lessons on the Hormone Cycle for Female Athletes35:29 - Generational Learning through One Piece of Advice to Your Younger Self39:42 - 2023 Women's Indoor Volleyball NCAA Finals: Texas Longhorns Vs. Nebraska Cornhuskers 41:44 - Where Can People Connect with You?42:51 - Thank You & ClosingLinks & Where to Find GabbyLaird SuperfoodIG - @gabbyreeceThe Gabby Reece ShowEmail: info@gabbyreece.comBook Recommendations:Power Versus ForceCareer Forward

Avi's Bio: Hi I'm Avi, a multidisciplinary Wellness Coach helping people create change through functional breath-work and contrast therapy.   With a diverse background working in Fashion, Tech, and Anti-Aging Medicine, one major turning point in my career was my education in Health and Wellness. At a time where I was at a mental and physical low point - overweight, depressed, and suffering from addiction, I found the Wim Hof Method and adopted it as a daily practice. I formed habits of morning breath-work, cold submersion, and sauna usage, all of which helped me with weight-loss, sleep quality, addiction, and overall restoration of energy.   In this newly formed path, I became a Certified Wim Hof Instructor in 2018. In addition, I've dedicated my time to learning other breath modalities such as The Art of Breath, The Oxygen Advantage, and taking courses with Brian Mackenzie and XPT. I am continually looking to gain more knowledge and provide genuine support and love to all who attend my workshops. I aim to create a safe, harmonious space for everyone I teach. Coaching athletes, entrepreneurs, yogis, and everyone in between, I too learn from everyone I train.   By utilizing stress as a method for growth, I've been able to accomplish more in my personal and professional life. My barometer for success is measured by helping others expand their comfort zone and develop better tools for dealing with stress. I propose that stress not be seen as a negative. By using stress to adapt, we become more resilient; creating a new pathway to healing and a deeper connection with our bodies. Through mindset-training and breath-work, I redefine the relationship with stress, ultimately this leads to a better understanding of oneself and how to thrive in our modern society. Additionally, I'll be donating to and raising awareness for the charity or organization of my guest's choice with each episode now. This episode, the organization is called Breathe for ALS. Any and all donations make a difference! You can connect with Avi on: Website: https://www.avigreenberg.com/ LinkedIn: https://www.linkedin.com/in/avi-greenberg-bb71245/ Instagram: https://www.instagram.com/avilu/?igshid=MzRlODBiNWFlZA%3D%3D To connect with me: Interested in working with me as your coach? Book a complimentary 15 minute call here. https://calendly.com/mike-trugman/15min LinkedIn - https://www.linkedin.com/in/michael-trugman-37863246/ Instagram - https://www.instagram.com/mytrugofchoice/?hl=en   Website - https://miketrugmancoaching.com/ YouTube - https://www.youtube.com/channel/UCUPyP3vEWc-oDlGASe2XIUg Please leave a review for this podcast on Apple Podcasts! - https://podcasts.apple.com/vg/podcast/mike-s-search-for-meaning/id1593087650?utm_source=Mike+Trugman&utm_campaign=dcbd0b11b0-EMAIL_CAMPAIGN_2022_03_08_12_14&utm_medium=email&utm_term=0_33d78ffe68-dcbd0b11b0-510678693   Resources/People Mentioned: Andrew Huberman The Happiest Baby on the Block - Harvey Karp Juan Pablo Alvarez Wim Hof

Just as none of us are born with the skills to build and sustain a campfire, neither do we have the innate knowledge to foster healthy relationships. These things are learned. In this episode, our guest is Ryan Cheney, an experienced psychotherapist and behavioral leadership coach, guiding us through the intricacies of healthy and unhealthy relationship dynamics. Our conversation will explore the importance of interdependence, the negative impacts of codependency, and the nuanced practice of attunement, including how to rectify misattunements. Further, we will delve into the role of healthy boundaries in building resilience and trust, how resistance and perfectionism can hinder growth, acceptance and self-awareness, and the difference between appeasement and compromise   Our 2024 Live Event Join us at Awake and Aware 2024, a transformative 3-day workshop from May 1st to 3rd in Bend, Oregon. Focusing on interactive experiences, this event offers a unique opportunity to reset, reflect, and connect with like-minded individuals. Limited slots.  Website: Awakeandawarebend.com Early bird discount code: FULLYAWAKE24. $100 off registration. Expires Jan 31, 2024 CME: Yes! This is a CME event.   REGISTRATION FOR THE FLAMEPROOF COURSE IS NOW OPEN This course will make you so burnout resistant that they can tell you to 5 patients an hour with only a rusty spoon in your pocket and a unit clerk at your side. And you will just smile (results not guaranteed). The next cohort begins Feb 1, 2024. Learn more here.   LOVE MEDICINE, BUT THE JOB ITSELF LEAVES A LOT TO BE DESIRED? I work with many docs in your shoes. To learn more about 1 on 1 coaching, start here   3 FREE RESOURCES SPECIFICALLY DESIGNED TO ADDRESS PAIN POINTS IN EMERGENCY MEDICINE PRACTICE Scripting your least favorite conversations The quick and dirty guide to calling consults My 4 favorite documentation templates   Guest Bio: Ryan Cheney MS, LPC, is a licensed professional counselor, wellness specialist, certified behavioral leadership coach, breath work specialist, and certified XPT (extreme performance training) coach.  He received his Master of Science in clinical mental health from Oregon State University and has dedicated himself to learning how to help others through continued research, education, and practice for over 15 years. He has worked in many settings, including community mental health crisis work, clinical outpatient work within medical settings, and as a clinical supervisor for Deschutes County Behavioral Health. He works in his private practice as a clinical mental health therapist specializing in trauma work and as a performance coach, helping others gain self-mastery and thrive. Connect with Ryan Here   We Discuss: The Campfire Metaphor for Relationships Interacting with Others' Campfires The Difference Between Healthy Interdependence and Codependency The Dynamics of Healthy Relationships Identifying Healthy vs. Unhealthy Relationships Blaming Never Helps, But It Sure Happens A Lot Understanding Resistance in Personal Growth and Relationships Resistance is a Struggle Against Acceptance Confronting and Recovering from Perfectionism The Impact of Attunement on Personal and Professional Interactions The Importance of Boundaries in Healthy Relationships The Distinction Between Appeasement and Compromise For Complete Shownotes, click here  

Just as none of us are born with the skills to build and sustain a campfire, neither do we have the innate knowledge to foster healthy relationships. These things are learned. In this episode, our guest is Ryan Cheney, an experienced psychotherapist and behavioral leadership coach, guiding us through the intricacies of healthy and unhealthy relationship dynamics. Our conversation will explore the importance of interdependence, the negative impacts of codependency, and the nuanced practice of attunement, including how to rectify misattunements. Further, we will delve into the role of healthy boundaries in building resilience and trust, how resistance and perfectionism can hinder growth, acceptance and self-awareness, and the difference between appeasement and compromise   Our 2024 Live Event Join us at Awake and Aware 2024, a transformative 3-day workshop from May 1st to 3rd in Bend, Oregon. Focusing on interactive experiences, this event offers a unique opportunity to reset, reflect, and connect with like-minded individuals. Limited slots.  Website: Awakeandawarebend.com Early bird discount code: FULLYAWAKE24. $100 off registration. Expires Jan 31, 2024 CME: Yes! This is a CME event.   REGISTRATION FOR THE FLAMEPROOF COURSE IS NOW OPEN This course will make you so burnout resistant that they can tell you to 5 patients an hour with only a rusty spoon in your pocket and a unit clerk at your side. And you will just smile (results not guaranteed). The next cohort begins Feb 1, 2024. Learn more here.   LOVE MEDICINE, BUT THE JOB ITSELF LEAVES A LOT TO BE DESIRED? I work with many docs in your shoes. To learn more about 1 on 1 coaching, start here   3 FREE RESOURCES SPECIFICALLY DESIGNED TO ADDRESS PAIN POINTS IN EMERGENCY MEDICINE PRACTICE Scripting your least favorite conversations The quick and dirty guide to calling consults My 4 favorite documentation templates   Guest Bio: Ryan Cheney MS, LPC, is a licensed professional counselor, wellness specialist, certified behavioral leadership coach, breath work specialist, and certified XPT (extreme performance training) coach.  He received his Master of Science in clinical mental health from Oregon State University and has dedicated himself to learning how to help others through continued research, education, and practice for over 15 years. He has worked in many settings, including community mental health crisis work, clinical outpatient work within medical settings, and as a clinical supervisor for Deschutes County Behavioral Health. He works in his private practice as a clinical mental health therapist specializing in trauma work and as a performance coach, helping others gain self-mastery and thrive. Connect with Ryan Here   We Discuss: The Campfire Metaphor for Relationships Interacting with Others' Campfires The Difference Between Healthy Interdependence and Codependency The Dynamics of Healthy Relationships Identifying Healthy vs. Unhealthy Relationships Blaming Never Helps, But It Sure Happens A Lot Understanding Resistance in Personal Growth and Relationships Resistance is a Struggle Against Acceptance Confronting and Recovering from Perfectionism The Impact of Attunement on Personal and Professional Interactions The Importance of Boundaries in Healthy Relationships The Distinction Between Appeasement and Compromise For Complete Shownotes, click here  

This week Bryce sits down with PJ Nestler! PJ is the director of performance for XPT. They are focus on pool training with breathing and Cold Plunge practices mixed throughout their program and retreats. PJ works closely with high performers such as Laird Hamilton, Gabby Reece, Christian McCaffery, and Jaylen Brown.-Smiths build things.Smiths get the job done.We are all smiths. -Trident Coffee -  Use code "INVICTUS20" to get 20% off online and in TapRooms (https://bit.ly/3fzbBDx)RX Smart Gear - Use code "INVICTUSMINDSET" to get 10% off full ropes and grip (https://bit.ly/34RQt9g)Thank you for Listening! Learn more below.ALLSMITH IG ALLSMITH YouTubeBryce Smith IG

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: Announcing the Winners of the 2023 Open Philanthropy AI Worldviews Contest, published by Jason Schukraft on September 30, 2023 on The Effective Altruism Forum. Introduction In March 2023, we launched the Open Philanthropy AI Worldviews Contest. The goal of the contest was to surface novel considerations that could affect our views on the timeline to transformative AI and the level of catastrophic risk that transformative AI systems could pose. We received 135 submissions. Today we are excited to share the winners of the contest. But first: We continue to be interested in challenges to the worldview that informs our AI-related grantmaking. To that end, we are awarding a separate $75,000 prize to the Forecasting Research Institute (FRI) for their recently published writeup of the 2022 Existential Risk Persuasion Tournament (XPT). This award falls outside the confines of the AI Worldviews Contest, but the recognition is motivated by the same principles that motivated the contest. We believe that the results from the XPT constitute the best recent challenge to our AI worldview. FRI Prize ($75k) Existential Risk Persuasion Tournament by the Forecasting Research Institute AI Worldviews Contest Winners First Prizes ($50k) AGI and the EMH: markets are not expecting aligned or unaligned AI in the next 30 years by Basil Halperin, Zachary Mazlish, and Trevor Chow Evolution provides no evidence for the sharp left turn by Quintin Pope (see the LessWrong version to view comments) Second Prizes ($37.5k) Deceptive Alignment is

What's up Get Uncomfortable Compadre!If you would like to get a free Enlightened Athlete shirt you can do so by leaving a written review on apple podcasts, send it to me through email and I'll get your info and send you a FREE shirt.I had the opportunity to have a conversation with XPT's Director of Performance; PJ Nestler.PJ has been a high level strength & conditioning coach for elite athletes for the majority of his career. To say he understands living a high performance life would be an understatement. PJ now works with Laird Hamilton and his wife Gabby Reece as Director of performance at their company XPT as well as being the head of performance for Fitlab. XPT is where I took my performance breath work certification and couldn't believe the quality of the program. I learned so much about physiology and mechanics as it relates to breath and I kn ow you'll learn a ton from this episode. We got into the importance of a connection factor for a high performance life, the tactical games, breathing and breath work, pool training,  and breathing protocols that you can apply in your life to improve breathing efficiency.I hope you all enjoy the conversation as much as I did, Cheers!PJ's InstagramXPT websiteXPT InstagramSupport the showUntil next time, go get uncomfortable.Schedule a free strategy call with us at EnlightenedAthlete.com to learn how we can help you remotely with exercise & movement programs, stress management, breathwork, and nutrition coaching!Connect with us by shooting us an email at info@enlightenedathlete.comFind Shae on Facebook HEREFind us on Instagram HEREFind us on twitter HERE

On this episode, get to know two absolute sports legends: volleyball superstar Gabby Reece and big wave surfer Laird Hamilton. Independently they are each pioneers in their sports and collectively, they are the husband and wife co-founders of Laird Superfood, Laird Apparel and XPT, an extreme performance training system. They also do tons of philanthropic work, they're parents, they're podcasters (The Gabby Reece Show) and so I was shocked and thankful that they found four seconds to squeeze me into their busy lives. Gabby and Laird are informed, funny and if you want to hear from experts in risk-taking, your ears have come to the right place.

Water is the great equalizer. For most, it's where our true limits are found, tested and overcome. Where failure becomes the stepping stone to greatness. In this episode, PJ Nestler, the Director of Performance at XPT: Extreme Performance Training, joined Fran Racioppi and Jessie Graff on the final day of the 2023 Sandlot Jax and GORUCK Games to share how the highest achievers embrace discomfort to win no matter the challenge. PJ coaches athletes in the NFL, NHL, MLB and UFC and reveals the secrets behind XPT's unique training philosophy including their Performance Model of Breath, Move, Recover, Fuel & Connect. Founded by elite athletes Laird Hamilton and Gabby Reese, XPT puts water at the center of their training model, forcing athletes to face their fears early and often to build a foundation of hard work and resilience aimed at dealing with everyday life.PJ also illustrates how making gains requires a deliberate process, variation in our training and a focus on building connections with ourselves, others and purpose beyond our own goals. We can be great at one thing, but versatility across many things is the key to longevity and overall health. Learn more about XPT and PJ Nestler on the web or follow them on social media. Learn more on The Jedburgh Podcast Website. Subscribe to us and follow @jedburghpodcast on all social media. Watch the full video version of our conversation on YouTube. Highlights:0:00 Welcome to The Jedburgh Podcast and the ice bath2:42 Laird Hamilton & Gabby Reese found XPT Fitness6:15 Why breathwork is the foundation of performance 11:47 How variable fitness improves health 15:00 Doing fitness vs having a plan20:02 The benefits of the ice bath23:09 How connection increases performance28:46 How to translate training discomfort to life Quotes: “How can we be better parents? How can we be better business people?” (3:05)“Your breathing can either be a weakness or a weapon.” (6:54) “Movement should be variable. Let's look at the things you're not developing.” (12:37)“Just doing a bunch of fitness is like driving randomly and hoping you're going to get to a destination.” (15:05)“All these people are probably the weirdos in their neighborhood.” (25:10)“We will find your failure limit very quickly.” (29:47)PJ's Three Pillars of ConnectionConnection to self Connection to othersConnecting to something outside themselfThis episode is brought to you by Jersey Mike's, Compass Workforce Solutions and GORUCK.

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: XPT forecasts on (some) Direct Approach model inputs, published by Forecasting Research Institute on August 21, 2023 on The Effective Altruism Forum. This post was co-authored by the Forecasting Research Institute and Rose Hadshar. Thanks to Josh Rosenberg for managing this work, Zachary Jacobs and Molly Hickman for the underlying data analysis, Kayla Gamin for fact-checking and copy-editing, and the whole FRI XPT team for all their work on this project. Special thanks to staff at Epoch for their feedback and advice. Summary Superforecaster and expert forecasts from the Existential Risk Persuasion Tournament (XPT) differ substantially from Epoch's default Direct Approach model inputs on algorithmic progress and investment: InputEpoch (default)XPT superforecasterXPT expertNotesBaseline growth rate in algorithmic progress (OOM/year)0.21-0.650.09-0.20.15-0.23Current spending ($, millions)$60$35$60Yearly growth in spending (%)34%-91.4%6.40%-11%5.7%-19.5% Epoch: 80% confidence interval (CI) XPT: 90% CI, based on 2024-2030 forecasts Epoch: 2023 estimate XPT: 2024 median forecast Epoch: 80% CI XPT: 90% CI, based on 2024-2050 forecasts Note that there are no XPT forecasts relating to other inputs to the Direct Approach model, most notably the compute requirements parameters. Taking the Direct Approach model as given and using relevant XPT forecasts as inputs where possible leads to substantial differences in model output: OutputEpoch default inputsXPT superforecaster inputsXPT expert inputsMedian TAI arrival yearProbability of TAI by 2050Probability of TAI by 2070Probability of TAI by 2100 2036 2065 2052 70% 38% 49% 76% 53% 65% 80% 66% 74% Note that regeneration affects model outputs, so these results can't be replicated directly, and the TAI probabilities presented here differ slightly from those in Epoch's blog post. Figures given here are the average of 5 regenerations. Epoch is drawing on recent research which was not available at the time the XPT forecasters made their forecasts (the XPT closed in October 2022). Most of the difference in outputs comes down to differences in forecasts on baseline growth rate in algorithmic progress and yearly growth in spending, where XPT forecasts differ radically from the Epoch default inputs (which extrapolate historical trends). XPT forecasters' all-things-considered transformative artificial intelligence (TAI) timelines are much longer than those which the Direct Approach model outputs using XPT inputs: Source of 2070 forecastXPT superforecasterXPT expertDirect Approach model53%65%XPT postmortem survey question on probability of TAI by 20703.75%16% If you buy the assumptions of the Direct Approach model, and XPT forecasts on relevant inputs, this pushes timelines out by two to three decades compared with the default Epoch inputs. However, it still implies TAI by 2070. It seems very likely that XPT forecasters would not buy the assumptions of the Direct Approach model: their explicitly stated probabilities on TAI by 2070 are

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: AI Forecasting: Two Years In, published by jsteinhardt on August 20, 2023 on LessWrong. Two years ago, I commissioned forecasts for state-of-the-art performance on several popular ML benchmarks. Forecasters were asked to predict state-of-the-art performance on June 30th of 2022, 2023, 2024, and 2025. While there were four benchmarks total, the two most notable were MATH (a dataset of free-response math contest problems) and MMLU (a dataset of multiple-choice exams from the high school to post-graduate level). One year ago, I evaluated the first set of forecasts. Forecasters did poorly and underestimated progress, with the true performance lying in the far right tail of their predicted distributions. Anecdotally, experts I talked to (including myself) also underestimated progress. As a result of this, I decided to join the fray and registered my own forecasts for MATH and MMLU last July. June 30, 2023 has now passed, so we can resolve the forecasts and evaluate my own performance as well as that of other forecasters, including both AI experts and generalist "superforecasters". I'll evaluate the original forecasters that I commissioned through Hypermind, the crowd forecasting platform Metaculus, and participants in the XPT forecasting competition organized by Karger et al. (2023), which was stratified into AI experts and superforecasters. Overall, here is how I would summarize the results: Metaculus and I did the best and were both well-calibrated, with the Metaculus crowd forecast doing slightly better than me. The AI experts from Karger et al. did the next best. They had similar medians to me but were (probably) overconfident in the tails. The superforecasters from Karger et al. did the next best. They (probably) systematically underpredicted progress. The forecasters from Hypermind did the worst. They underpredicted progress significantly on MMLU. Interestingly, this is a reverse of my impressions from last year, where even though forecasters underpredicted progress, I thought of experts as underpredicting progress even more. In this case, it seems the experts did pretty well and better than generalist forecasters. What accounts for the difference? Some may be selection effects (experts who try to register forecasts are more likely to be correct). But I'd guess some is also effort: the expert "forecasts" I had in mind last year were from informal hallway conversations, while this year they were formal quantitative predictions with some (small) monetary incentive to be correct. In general, I think we should trust expert predictions more in this setting (relative to their informal statements), and I'm now somewhat more optimistic that experts can give accurate forecasts given a bit of training and the correct incentives. In the rest of the post, I'll first dive into everyone's forecasts and evaluate each in turn. Then, I'll consider my own forecast in detail, evaluating not just the final answer but the reasoning I used (which was preregistered and can be found here). My forecasts, and others As a reminder, forecasts are specified as probability distributions over some (hopefully unambiguously) resolvable future outcome. In this case the outcome was the highest credibly claimed benchmark accuracy by any ML system on the MATH and MMLU benchmarks as of June 30, 2023. My forecasts from July 17, 2022 are displayed below as probability density functions, as well as cumulative distribution functions and the actual result: MATHMMLUResult: 69.6% (Lightman et al., 2023)Result: 86.4% (GPT-4) Orange is my own forecast, while green is the crowd forecast of Metaculus on the same date. For MATH, the true result was at my 41st percentile, while for MMLU it was at my 66th percentile. I slightly overestimated progress on MATH and underestimated MMLU, but both were within my range of e...

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: An appeal to people who are smarter than me: please help me clarify my thinking about AI, published by bethhw on August 6, 2023 on The Effective Altruism Forum. Hi, As a disclaimer, this will not be as eloquent or well-informed as most of the other posts on this forum. I'm something of an EA lurker who has a casual interest in philosophy but is wildly out of her intellectual depth on this forum 90% of the time. I'm also somewhat prone to existential anxiety and have a tendency to become hyper-fixated on certain topics - and recently had the misfortune of falling down the AI safety internet rabbit hole. It all started when I used ChatGPT for the first time and started to become concerned that I might lose my (content writing) job to a chatbot. My company then convened a meeting where they reassured as all that despite recent advances in AI, they would continue taking a human-led approach to content creation 'for now' (which wasn't as comforting as they probably intended). In a move I now somewhat regret, I decided my best bet would be to find out as much about the topic as I could. This was around the time that Geoffrey Hinton stepped down from Google, so the first thing I encountered was one of his media appearances. This quickly updated me from 'what if AI takes my job' to 'what if AI kills me'. I was vaguely familiar with the existential risk from AI scenarios already, but had considered them far off enough the the future to not really worry about. In looking for less bleak perspectives than Hinton's, I managed to find the exact opposite (ie that Bankless episode with Eliezer Yudkowsky). From there I was introduced to whole cast of similarly pessimistic AI researchers predicting the imminent extinction of humanity with all the confidence of fundamentalist Christians awaiting the rapture (I'm sure I don't have to name them here - also I apologise if any of you reading this are the aforementioned researchers, I don't mean this to be disparaging in any way - this was just my first impression as one of the uninitiated). I'll be honest and say that I initially thought I'd stumbled across some kind of doomsday cult. I assumed there must be some more moderate expert consensus that the more extreme doomers were diverging from. I spent a good month hunting for the well-established body of evidence projecting a more mundane, steady improvement of technology, where everything in 10 years would be kinda like now but with more sophisticated LLMs and an untold amount of AI-generated spam clogging up the internet. Hours spent scanning think-pieces and news reports for the magic words 'while a minority of researchers expect worst-case scenarios, most experts believe.'. But 'most experts' were nowhere to be found. The closest I could find to a reasonably large sample size was that 2022 (?) survey that gave rise to the much-repeated statistic about half of ML researchers placing a >10% chance on extinction from AI. If anything, that survey seemed reassuring, because the median probability was something around 5% as opposed to the >50% estimated by the most prominent safety experts. There was also the recent XPT forecasting contest, which, again produced generally low p(doom) estimates and seemed to leave most people quibbling over the fact that domain experts were assigning single digit probabilities to AI extinction, while superforecasters thought the odds were below 1%. I couldn't help but think that these seemed like strange differences of opinion to be focused on, when you don't need to look far to find seasoned experts who are convinced that AI doom is all but inevitable within the next few years. I now find myself in a place where I spend every free second scouring the internet for the AGI timelines and p(doom) estimates of anyone who sounds vaguely credible. I'm not ashamed t...

This month's big news in forecasting: the Forecasting Research Institute has released the results of the Existential Risk Persuasion Tournament (XPT). XPT was supposed to use cutting-edge forecasting techniques to develop consensus estimates of the danger from various global risks like climate change, nuclear war, etc. The plan was: get domain experts (eg climatologists, nuclear policy experts) and superforecasters (people with a proven track record of making very good predictions) in the same room. Have them talk to each other. Use team-based competition with monetary prizes to incentivize accurate answers. Between the domain experts' knowledge and the superforecasters' prediction-making ability, they should be able to converge on good predictions. They didn't. In most risk categories, the domain experts predicted higher chances of doom than the superforecasters. No amount of discussion could change minds on either side. https://astralcodexten.substack.com/p/the-extinction-tournament

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: How much is reducing catastrophic and extinction risk worth, assuming XPT forecasts?, published by rosehadshar on July 25, 2023 on The Effective Altruism Forum. This is a post I drafted some months ago, in the course of analysing some XPT data and reading Shulman and Thornley. It's not very sophisticated, I haven't checked the workings, and I haven't polished the language; but I'm posting anyway because that seems better than not posting. Note that it's a personal take and doesn't represent FRI's views. Thanks to Josh Rosenberg at FRI and Elliot Thornley for help and comments. BLUF: if you make a bunch of assumptions, then even quite low absolute risk forecasts like the XPT ones imply quite high spending on reducing GCRs, conditional on there being sufficiently cost-effective ways to do so. In 2022, what has become the Forecasting Research Institute ran the Existential Risk Persuasion Tournament (XPT). Over 200 forecasters, including superforecasters and domain experts, spent 4 months making forecasts on various questions related to existential and catastrophic risk. You can see the results from the tournament overall here, and a discussion of the XPT AI risk forecasts in particular here. These are the main XPT forecasts on catastrophic and extinction risk: Biological--Engineered pathogens--Natural pathogens--AI (superforecasters)AI (domain experts)NuclearNon-anthropogenicTotal catastrophic riskBiological--Engineered pathogens--Natural pathogens--AI (superforecasters)AI (domain experts)NuclearNon-anthropogenicTotal extinction risk 2030 2050 2100 Catastrophic risk (>10% of humans die in 5 years) 1.8% 0.8% 1% 0.01% 0.73% 2.13% 0.35% 5% 12% 0.50% 1.83% 4% 0.0026% 0.015% 0.05% 0.85% 3.85% 9.05% Extinction risk (human population

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: Who's right about inputs to the biological anchors model?, published by rosehadshar on July 24, 2023 on The Effective Altruism Forum. In this post, I compared forecasts from Ajeya Cotra and from forecasters in the Existential Risk Persuasion Tournament (XPT) relating to some of the inputs to Cotra's biological anchors model. Here, I give my personal take on which of those forecasts seem more plausible. Note that: I'm only considering the inputs to the bio anchors model which we have XPT forecasts for. This notably excludes the 2020 training requirements distribution, which is a very important driver of model outputs. My take is based on considering the explicit arguments that Cotra and the XPT forecasters gave, rather than on independent research. My take is subjective. I've been working with the Forecasting Research Institute (who ran the XPT) since November 2022, and this is a potential source of bias. I'm publishing this post in a personal capacity and it hasn't gone through FRI's review process. I originally wrote this early in 2023. I've tried to update it as new information came out, but I likely haven't done a comprehensive job of this. To recap, here are the relevant forecasts: See workings here and here. The 'most aggressive' and 'most conservative' forecasts can be considered equivalent to 90% confidence intervals for the median estimate. Hardware For FLOP/$ in 2025, I think both Cotra and the XPGT forecasters are wrong, but Cotra will prove more right. Epoch's current estimate of highest GPU price-performance is 4.2e18 FLOP per $. They also find a trend in GPU price-performance of 0.1 OOM/year for state of the art GPUs. So I'll extrapolate 4.2e18 to 5.97E+18. For compute price halving time to 2100, I think it depends how likely you think it is that novel technologies like optical computing will reduce compute prices in future. This is the main argument Cotra puts forward for expecting such low prices. It's an argument made in XPT too, but less weight is put on it. Counterarguments given in XPT: fundamental physical limits, progress getting harder, rare materials capping how much prices can drop, catastrophe/extinction, optimisation shifting to memory architectures. Cotra mentions some but not all of these (she doesn't mention rare materials or memory architectures). Cotra flags that she thinks after 2040 her forecasts on this are pretty unreliable. But, because of how wrong their 2024 and 2030 forecasts seem to be, I'm not inclined to put much weight on XPT forecasts here either. I'll go with the most aggressive XPT figure, which is close to Cotra's. I don't have an inside view on the likelihood of novel technologies causing further price drops. Note that the disagreement about compute price halving times drives a lot of the difference in model output. Willingness to spend On the most expensive training run by 2025, I think Cotra is a bit too aggressive and XPT forecasters are much too conservative. In 2022, Cotra updated downwards a bit on the likelihood of a $1bn training run by 2025. There isn't much time left for Cotra to be right. Cotra was predicting $20m by the end of 2020, and $80m by the end of 2021. GPT-3 was $4.6m in 2020. If you buy that unreleased proprietary models are likely to be 2-8x more expensive than public ones (which Cotra argues), that XPT forecasters missed this consideration, and that GPT-3 isn't proprietary and/or unreleased (flagging because I'm unsure what Cotra actually means by proprietary/unreleased), then this could be consistent with Cotra's forecasts. Epoch estimates that GPT-4 cost $50m to train at some point in 2022. Again, this could be in line with Cotra's predictions. More importantly, GPT-4 costs make XPT forecasters look quite wrong already - their 2024 prediction was surpassed in 2022. This is especially striking i...

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: What do XPT forecasts tell us about AI risk?, published by Forecasting Research Institute on July 19, 2023 on The Effective Altruism Forum. This post was co-authored by the Forecasting Research Institute and Rose Hadshar. Thanks to Josh Rosenberg for managing this work, Zachary Jacobs and Molly Hickman for the underlying data analysis, Coralie Consigny and Bridget Williams for fact-checking and copy-editing, the whole FRI XPT team for all their work on this project, and our external reviewers. In 2022, the Forecasting Research Institute (FRI) ran the Existential Risk Persuasion Tournament (XPT). From June through October 2022, 169 forecasters, including 80 superforecasters and 89 experts, developed forecasts on various questions related to existential and catastrophic risk. Forecasters moved through a four-stage deliberative process that was designed to incentivize them not only to make accurate predictions but also to provide persuasive rationales that boosted the predictive accuracy of others' forecasts. Forecasters stopped updating their forecasts on 31st October 2022, and are not currently updating on an ongoing basis. FRI plans to run future iterations of the tournament, and open up the questions more broadly for other forecasters. You can see the overall results of the XPT here. Some of the questions were related to AI risk. This post: Sets out the XPT forecasts on AI risk, and puts them in context. Lays out the arguments given in the XPT for and against these forecasts. Offers some thoughts on what these forecasts and arguments show us about AI risk. TL;DR XPT superforecasters predicted that catastrophic and extinction risk from AI by 2030 is very low (0.01% catastrophic risk and 0.0001% extinction risk). XPT superforecasters predicted that catastrophic risk from nuclear weapons by 2100 is almost twice as likely as catastrophic risk from AI by 2100 (4% vs 2.13%). XPT superforecasters predicted that extinction risk from AI by 2050 and 2100 is roughly an order of magnitude larger than extinction risk from nuclear, which in turn is an order of magnitude larger than non-anthropogenic extinction risk (see here for details). XPT superforecasters more than quadruple their forecasts for AI extinction risk by 2100 if conditioned on AGI or TAI by 2070 (see here for details). XPT domain experts predicted that AI extinction risk by 2100 is far greater than XPT superforecasters do (3% for domain experts, and 0.38% for superforecasters by 2100). Although XPT superforecasters and experts disagreed substantially about AI risk, both superforecasters and experts still prioritized AI as an area for marginal resource allocation (see here for details). It's unclear how accurate these forecasts will prove, particularly as superforecasters have not been evaluated on this timeframe before. The forecasts In the table below, we present forecasts from the following groups: Superforecasters: median forecast across superforecasters in the XPT. Domain experts: median forecasts across all AI experts in the XPT. (See our discussion of aggregation choices (pp. 20-22) for why we focus on medians.) QuestionForecastersN203020502100AI Catastrophic risk (>10% of humans die within 5 years)Superforecasters880.01%0.73%2.13%Domain experts300.35%5%12%AI Extinction risk (human population

This is a linkpost for "Forecasting Existential Risks: Evidence from a Long-Run Forecasting Tournament," accessible here: https://forecastingresearch.org/s/XPT.pdfToday, the Forecasting Research Institute (FRI) released "Forecasting Existential Risks: Evidence from a Long-Run Forecasting Tournament", which describes the results of the Existential-Risk Persuasion Tournament (XPT).The XPT, which ran from June through October of 2022, brought together forecasters from two groups with distinctive claims to knowledge about humanity's future — experts in various domains relevant to existential risk, and "superforecasters" with a track record of predictive accuracy over short time horizons. We asked tournament participants to predict the likelihood of global risks related to nuclear weapon use, biorisks, and AI, along with dozens of other related, shorter-run forecasts.Some major takeaways from the XPT include:The median domain expert predicted a 20% chance of catastrophe and a 6% chance of human extinction by 2100. The median superforecaster predicted a 9% chance of catastrophe and a 1% chance of extinction. Superforecasters predicted considerably lower chances of both catastrophe and extinction than did experts, but the disagreement between experts and superforecasters was not uniform across topics. Experts and superforecasters were furthest apart (in percentage point terms) on AI risk, and most similar on the risk of nuclear war.Predictions about risk were highly correlated across topics. For example, participants who gave higher risk estimates for AI also gave (on average) higher risk estimates for biorisks and nuclear weapon use.Forecasters with higher “intersubjective accuracy”—i.e., those best at predicting the views of other participants—estimated lower probabilities of catastrophic and extinction risks from all sources.Few minds were changed during the XPT, even among the most active participants, and despite monetary incentives for persuading others.See the full working paper here.FRI hopes that the XPT will not only inform our understanding of existential risks, but will also advance the science of forecasting by:Collecting a large set of forecasts resolving on a long timescale, in a rigorous setting. This will allow us to measure correlations between short-run (2024), medium-run (2030) and longer-run (2050) accuracy in the coming decades.Exploring the use of bonus payments for  participants who both 1) produced persuasive rationales and 2) made accurate “intersubjective” forecasts (i.e., predictions of the predictions of other participants), which we are testing as early indicators of the reliability of long-range forecasts.Encouraging experts and superforecasters to interact: to share knowledge, debate, and attempt to persuade each other. We plan to explore the value of these interactions in future work.As a follow-up to our report release, we are producing a series of posts on the EA Forum that will cover the XPT's findings on:AI risk (in 6 posts):OverviewDetails on AI riskDetails on AI timelinesXPT forecasts on some key AI inputs from Ajeya Cotra's biological anchors reportXPT forecasts on some key AI inputs from Epoch's direct approach modelConsensus on the expected shape of development of AI progressOverview of findings on biorisk (1 post)Overview of findings on nuclear risk (1 post)Overview of findings from miscellaneous forecasting questions (1 post)FRI's planned next steps for this research agenda, along with a request for input on what FRI should do next (1 post)--- First published: July 10th, 2023 Source: https://forum.effectivealtruism.org/posts/un42vaZgyX7ch2kaj/announcing-forecasting-existential-risks-evidence-from-a --- Narrated by TYPE III AUDIO. Share feedback on this narration.

Coach PJ Nestler, the Director of Performance at XPT and Fitlab. Is a human performance specialist with over a decade of experience preparing top athletes for competition. His life mission is to help athletes and coaches realize their true potential.  With a passion for sports and a commitment to excellence, PJ has become a leader in sports performance training. He has trained dozens of athletes from the NFL, NHL and MLB and has worked extensively with over 100 fighters, including multiple Brazilian Jiu-Jitsu World Champions and Top 10 ranked UFC fighters.  Through the application of his progressive training philosophy and unique approach to every situation, Coach PJ continues to raise the bar for fitness professionals. He has emerged as a sought-after expert in human performance and trainer education. We couldn't be more thrilled to have him on the XPT team, as the new Director of Performance! Coach PJ Nestler on Instagram  Anders Varner on Instagram Doug Larson on Instagram

PJ Nestler is the director of performance at XPT.  He is a performance coach and breathwork specialist. Connect with him @ Instagram =========== 50% of Americans have musculoskeletal pain. Over 1/3 of Americans suffer from obesity. 67% of Americans are overweight. With thousands of gyms, hundreds of thousands of fitness coaches, doctors, physical therapists, chiropractors, and gyms in the US, access is not the problem. This podcast provides the actionable information needed to help you create a fulfilling and financially rewarding career helping the millions of people whose needs fall somewhere between the fitness and healthcare industries of today. Join the thousands of fitness professionals who have experienced life changing results by working with Active Life.  www.activelifeprofessional.com Get on a call with us:  https://secure.scheduleonce.com/60minutemeetingwithnick

In this mini episode we discuss my experiences w/ cold water. It started when I went to train w/ Laird Hamilton and Gabby Reece at their home in Malibu. From here I was hooked. I bought a chest freezer for my home in DC and now where I live in Colorado I take advantage of the frigid mountain streams. In February 2020 I went to Poland to train w/ the Iceman himself; Wim Hof. This five day experience changed my life. We also discuss some tips for how to handle the cold, hiking w/ no shirt on in 17degree weather, a 10 minute dip, the benefits of the cold and more. This is a fun episode. Please let me know if you have any questions. Here are some links that were mentioned in the podcast: Andrew Huberman https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/ Wim Hof Vice Episode https://www.wimhofmethod.com/iceman-vice-documentary XPT https://www.xptlife.com/aboutConnect with Cory: Website | https://www.prepathletics.com Twitter | https://twitter.com/PREP_Athletics Instagram | https://www.instagram.com/prep_athletics/ Facebook | https://www.facebook.com/PrepAthletics Email | coryheitz@gmail.com Phone | 859-317-1166 Subscribe to the PREP Athletics Podcast: iTunes | https://podcasts.apple.com/us/podcast/prep-athletics-podcast/id1546265809?uo=4 Spotify | https://open.spotify.com/show/6CAKbXFiIOhoHinzsReYbJ Amazon | https://music.amazon.com/podcasts/3c37179d-3371-47f9-9d97-fd569e8802a7/prep-athletics-basketball-podcast #AmazonMusic Google Podcasts | https://podcasts.google.com/feed/aHR0cHM6Ly9hbmNob3IuZm0vcy80M2YwZTZkMC9wb2RjYXN0L3Jzcw About Me Cory Heitz is the Founder and President of PREP Athletics. He has been helping place players into the right fitting prep schools since 2008. Cory completed a post grad year himself before...

For more inspired edutainment, visit: www.bebettermedia.tv Key Points, Top Takeaways and Memorable Quotes - “Finding that breathwork, it changed my, I would say my reaction function.” 6:24“You're fine, you know.  You're frustrated, insecure, neurotic, and exhausted.” 9:27“It's gonna hit you in your body before it hits you in your mind.” 13:29“Once you learn a little bit more about yourself, you earn the right to be kind and alright you don't always, it's not always about pushing, pushing, pushing until you break.” 25:53“Can I be humble enough to learn from it and strong enough to keep going forward in the face of the challenges?” 28:09“We don't breathe, we die.” 34:34“Differences are what make the world go around.” 47:37“Strong opinions, weekly held.” 51:06 Guest Bio - Taylor Somerville founded Symmetry in 2018 after working in the investment business for 15 years. Taylor was over-stressed, anxious, short-tempered, and felt like he was out of control. Taylor discovered breathwork and other key practices as a way to deal with the stress and anxiety in his personal and professional life. Through breathwork, Taylor was able to learn how to respond to stressful situations in a productive manner rather than reacting.After seeing the positive changes in himself, Taylor felt a calling to help others improve their own stress management, anxiety, performance, and overall health and wellness. We all struggle with these issues at some point in our lives but there are tools we can use to better prepare ourselves to handle stress. Now, Taylor focuses on teaching you these tools. Through Symmetry, he helps busy people take back control of their lives so they have more time, more energy, and less stress!Taylor is affiliated with XPT, founded by Laird Hamilton and Gabby Reece. Through XPT, Taylor gained extensive knowledge of breathwork, heat and ice contrast therapy, and XPT's breath, move and recover lifestyle. In 2018, Taylor became one of the first XPT certified coaches and is one of only six XPT master coaches. Show Notes - 0:00 - Coming Up on ‘What I Meant to Say'0:36 - WIMTS Podcast Intro0:59 - Welcome to Taylor2:02 - What Brought You into the Breathework Space?7:30 - Pattern of Burnout9:50 - Breathwork for Beginners14:58 - Grounding with My Type ‘A' Clients17:59 - Tools for Starting to Make Change20:14 - Cold Exposure26:35 - Concept of Surrender 28:39 - Connection is the Opposite of Addiction 29:25 - Be Better Commercial29:58 - Habits31:35 - Helping People Become Curious to Learn About Themselves35:26 - Stressful Thoughts & Flipping Your Lid39:15 - The Power of Reframing44:14 - Collaboration in Entrepreneurship49:13 - Have Your Relationships with People Changed?52:28 - One Piece of Advice to Your Younger Self54:38 - How Can We Connect with You?55:37 - Thank You55:59 - WIMTS Podcast Closing Links & Where to Find Taylor - www.symmetry.liveOffers: 1 on 1 coaching, Corporate Wellness programs, virtual breath classes, Symmetry Breath App, Online courses and journalIG - @symmetry.live ; @taylor__somerville FB - Symmetry

 PJ is the Director of Performance at XPT and the VP of Performance at Fitlab. PJ is a human performance specialist with over a decade of experience preparing top athletes for competition. His life mission is to help athletes and coaches realize their true potential. With a passion for sports and a commitment to excellence, PJ has become a leader in sports performance training. He has trained dozens of athletes from the NFL, NHL and MLB and has worked extensively with over 100 fighters, including multiple Brazilian Jiu-Jitsu World Champions and Top 10 ranked UFC fighters. Through the application of his progressive training philosophy and unique approach to every situation,  PJ continues to raise the bar for fitness professionals. He has emerged as a sought-after expert in human performance and trainer education.IG: @COACHPJNESTLERAFFILIATES: @XPTLIFE  https://www.xptlife.com XPT CERTIFICATION: https://shop.xptlife.com/collections/xpt-certifications/products/performance-breathingFITLAB.COMTHIS EPISODE IS BROUGHT TO YOU BY ROOTINE : AT HOME BLOOD TESTING AND PRECISION SUPPLEMENTS. Rootine.co  USE THE CODE: EDGES10 FOR 10% OFF YOUR ORDER AND FREE SHIPPING.

In this episode, Jenny and John talk to Director of Performance for XPT, PJ Nestler. They discuss how he creates performance programming for world class athletes and your everyday consumer. They also cover how performance breathing, cold exposure and heat exposure can benefit health and performance.

The ability to adapt enhances your capacity to cope with change, regardless of its severity. Being adaptable helps you come up with diverse solutions to problems. It's also about having the willingness to go the extra mile. Going the extra mile is not just about feeling better about yourself. It is true that the more we are engaged in activities that enable us to put in our best effort, the better we feel about ourselves. But more than the positive self-image it brings, making a special effort to do and achieve something acts as a positive influence on other people. Gabby Reece, former pro-volleyball player, supermodel, and co-founder and co-innovator of Laird Superfood and XPT, joins us to talk about her life as a former athlete, fashion model, actress, and as an entrepreneur. In this episode, Darius and Gabby talk about the ways to get better at working under pressure, how to deal with online criticisms, the importance of adaptability, and why it matters to connect with people. Topics include: How to thrive under pressure How Gabby got into volleyball during the early '90s Gabby shares the differences in volleyball then and now What Gabby learned from modeling Best ways as a leader to leverage teams How to improve adaptability skills How Gabby handles compliments and criticisms Movement as a tool to protect mental health Why it is important to connect with other people Gabby talks about her marriage with Laird Hamilton Gabby explains XPT and what the training program offers And other topics… Resources mentioned: The Power of One More by Ed Mylett: https://www.amazon.com/Power-One-More-Ed-Mylett/dp/1119815363  Brain Energy by Christopher M. Palmer: https://www.amazon.com/Brain-Energy-Revolutionary-Understanding-Health/dp/1637741588  The Breathing Cure by Patrick McKeown: https://www.amazon.com/BREATHING-CURE-Develop-Healthier-Happier/dp/1630061972  Connect with Gabby: Website: https://www.gabriellereece.com/ The Gabby Reece Show: https://podcasts.apple.com/us/podcast/the-gabby-reece-show/id1492179907  Instagram: https://www.instagram.com/gabbyreece/?hl=en  Connect with Darius: Website: https://therealdarius.com/ Linkedin: https://www.linkedin.com/in/dariusmirshahzadeh/ Instagram: https://www.instagram.com/whoompdarius/ YouTube: https://therealdarius.com/youtube Book: The Core Value Equation https://www.amazon.com/Core-Value-Equation-Framework-Limitless/dp/1544506708 Learn more about your ad choices. Visit podcastchoices.com/adchoices

Adam Von Rothfelder is a movement guru, self-proclaimed “motivational mind bomb,” a former professional MMA fighter, and the Founder of The Strong Coffee Company, a coffee brand that was created to help people reach their full potential.   Adam also recently starred on NBC's “Strong” where he modeled for Versace alongside well-known model GiGi Hadid and he's a movement advisor for Legendary Laird Hamilton and Gabrielle Reece for XPT.   As a former professional fighter, Adam knows that it takes hard work, dedication, and resilience, among other things, to get what you want in life. He comes on the show to discuss how he's able to do so much despite being a business owner, father, and someone who maintains his health along with what makes his brand of coffee so different and unique.   Adam also shares the journey behind his coffee company and what that looked like from inception to where it is today.   Here's a peek inside this episode: 00:00 Introduction to the Keto Answers podcast 00:30 Introduction to this episode's guest, Adam Von Rothfelder 02:30 How giving away free samples can hurt your product's perceived value  03:28 How Adam got started with his Strong Coffee Company 11:43 Adam's personal story and background 21:02 How Adam overcame painfully difficult situations in life and bounced back even stronger 24:26 How Adam does it all while running a company, staying lean and low in body fat, and as a father of two 29:56 Adam's best kept secret for better health and why he uses a Meditation at Play approach 39:11 Adam's impressive physical stats  40:59 How Adam trains these days   Resources mentioned in this episode: Adam Von Rothfelder's Strong Coffee Company's website and their blog Adam's Instagram and Twitter Adam's Strong Coffee Company's Instagram

We decided to shake things up a little bit and do an extensive conversation about pain. Points of view on what type of relationship we should have with pain, how we can use pain to help us learn and grow and be better, and whether there are things out there and available modalities to help us get relief without having to take medication. Contributing to the show is: Dr. Kelly Starrett. Creator of the Ready State, and author of The Supple Leopard. Jill Miller, creator of Tuneup Fitness and Yoga Tune Up. Her knowledge is so vast she has often been called the teacher's teacher. PJ Nestler Director of programming at Fitlab and XPT. He has trained professional athletes from multiple sports and is a movement specialist. PJ has passionate opinions about pain and how we connect with it. Stay Tuned for Part 2 Later this week with: Doug Greenstein is a board-certified and fellowship-trained orthopedic physical therapist. Doug helped me with a torn hip labrum with homework and exercises so I did not need to get surgery. Engineer Jim Ohneck creator of the epoch 980 laser that is proving to provide pain relief for people all around the world. Connect with Gabby @gabbyreece | Linktree For show notes and past guests, please visit gabriellereece.com/podcast The Gabby Reece Show talks to top experts with the goal of extracting the best information you will need to navigate the universe of health, fitness, relationships, parenting, and business. Gabby keeps it simple but gets to the heart of the conversation with the hopes of providing you with realistic takeaways. Kelly Starrett www.thereadystate.com Jill Miller www.tuneupfitness.com Creator of Yoga Tune Up PJ Nestler www.Xptlife.com Instagram @coachpjnestler Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Bryce talks to Gabby Reece! Gabby is a fitness icon, model, and athlete with a passion for helping people reach their maximum potential. She is the co-founder of XPT and host of the wildly popular Gabby Reece Show. We dive into some of her practices for success, with the number one overall rule of staying CONSISTENT with the steps to achieve your goals. (01:39): Moving is challenging(20:53): Keeping your mind open(23:41): Nurturing your humanity in sports(31:44): How to stop creating more problems for yourself (33:37): Parenting tips (3:02): Acquired knowledge from podcasting (47:09): Should you believe everything that is conducted by studies? (51:20): How to create your plan in different seasons (57:46): Why do you need relationships in your life?(1:01:29): Importance of having a healthy relationship with your partner (1:07:01): Effective parenting skills(1:19:30): Training during pregnancy and postpartum training (1:26:33): The secret formula for doing a successful business (1:33:20):  How do you want to live your life? Vuori Clothing - Use code "INIVICTUSMINDSET" to get 20% off your first purchaseMyHMB - Use the link for all website purchasesTrident Coffee -  Use code "INVICTUS20" to get 20% off online and in TapRoomsRX Smart Gear - Use code "INVICTUSMINDSET" to get 10% off full ropes and gripMUSH - Found at Costco, Whole Foods, Sprouts, and many more retailers. Store Locator!

Founder & CEO of STRONG Coffee Company, movement & fitness specialist, former professional MMA fighter & Versace model & actor. Adam Von Rothfelder is a movement guru and a self-proclaimed ‘motivational mind bomb'. His passion for movement started at a young age with gymnastics and martial arts. As he grew up, like many of us, Adam dreamed of being a professional athlete. In 2008 he fought his first pro MMA fight. Although his career in fighting was short-lived, what Adam learned getting there left a major impression and set the course for an incredible life in fitness.Adam believes that as a former professional fighter he truly understands what it is like to fight for what you want; he wants to motivate you and he is willing to fight for it. In 2010, Adam opened his first unconventional training facility in Milwaukee, WI in hopes to help the city in which he was born and raised obtain their fitness goals. The mission is still on and his vision has only gotten bigger. Adam most recently was seeing starring on NBC's “Strong”, Modeling for Versace alongside Gigi Hadid and working as a movement advisor to Legendary Laird Hamilton and Gabrielle Reece for XPT. Adam wants to motivate the world to move together and “it starts with you”. (via fitexpo.com)Instagram: @vonrothfelderstrongcoffeecompany.com

Today I talk with volleyball legend, inspirational leader, New York Times bestselling author, wife, and mother, Gabrielle Reece. The former professional beach volleyball player and Nike's first female spokeswoman is the definition of both athleticism and beauty.At 6'3” and a lean 170 pounds, Gabby is a force to be reckoned with in the gym and on a microphone. Over the last decade Gabby has transcended from sport to becoming an international fitness and wellness expert.With the release of her new podcast The Gabby Reece Show Gabby gets leading health, wellness, sport, psychology, and business experts to share their most valuable and actionable information to her audience.As co-founder and co-Innovator of Laird Superfood, she has been able to take her nutrition expertise and help create delicious, plant-based better for you food products that are accessible to all.Many of today's top professional athletes and celebrities look to Gabby for training guidance. Partnering with her husband, big wave surfer Laird Hamilton, Gabby helped create Extreme Performance Training (XPT). XPT is a unique and powerful fitness training and lifestyle program featuring their unique water workouts, trademarked performance breathing, recovery methods, high-intensity and endurance training for people of all fitness levels and backgrounds. She created her own trademarked high-intensity workout called HIGHX that can accommodate small groups up to 100's of people in one workout.Pick up a copy of my book Finally Thriving here:https://geni.us/FinallyThrivingDownload the Finally Thriving audiobook here:https://www.amazon.com/Finally-Thriving-Guide-Empowered-Wellness/dp/B0B91ZXT52/ref=tmm_aud_swatch_0?_encoding=UTF8&qid=1660252550&sr=8-1You can connect with Gabby here:The Gabby Reece Show:  https://podcasts.apple.com/us/podcast/the-gabby-reece-show/id1492179907Laird Superfood:https://lairdsuperfood.comXPT:https://xptlife.comSupport the show

Today's Bonus: the highs and lows of building a business with your "better half" ;) Harvard Professor Arthur Brooks recently visited the show and shared his past experience with "success addiction" and just how instrumental his partner was in shaping a healthy career and life around, together. Off that conversation, Gabby jumps into personal experiences about building, shaping and maintaining multiple businesses (XPT, Laird Superfood, and others) with Laird. Questions covered: How did the idea start? How did you develop it? Was someone "in charge" and someone serving? Who took on "big picture" and who did "day to day?" Was one of you a dreamer and one of you a realist?  What hurdles did you face? How did you overcome them? Together, heads down? Someone leading the charge?  How did you then juggle "real life?" So raising kids, maintaining other aspects of your life, etc.?  How does starting and running a business with your partner test, challenge, serve, or hinder your relationship?  Find the full Arthur Brooks Episode @ PJ Nestler Podcast Episode If YOU have a question, or with to connect with Gabby, tap this link @gabbyreece | Linktree For show notes and past guests, please visit gabriellereece.com/podcast The Gabby Reece Show talks to top experts with the goal of extracting the best information you will need to navigate the universe of health, fitness, relationships, parenting, and business. Gabby keeps it simple but gets to the heart of the conversation with the hopes of providing you with realistic takeaways. Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Bryce talks to PJ Nestler! PJ helps athletes reach their full potential through his work as the Director of Performance with XPT.  Coach PJ and XPT develop a performance lifestyle system focused on breath, movement, & recovery methods (03:34): Creating structures(10:30): Change your plan, not your goals (17:20): How to enhance behavior(25:02): Taking your power back (28:25): Differences between teaching and coaching (37:11): Keep learning(43:18): Connecting with people(46:51): Developing your awareness to challenge your self-doubts (52:19): Navigating complexities (56:49): Five (5) pillars at XPT (Extreme Performance Training)(1:08:15): “How you do one thing is how you do everything”(1:11:31): Learning from your failures (1:17:59): PJ Nestler's role at FitLab and XPT  (Extreme Performance Training)Vuori Clothing - Use code "INIVICTUSMINDSET" to get 20% off your first purchaseMyHMB - Use the link for all website purchasesTrident Coffee -  Use code "INVICTUS20" to get 20% off online and in TapRoomsRX Smart Gear - Use code "INVICTUSMINDSET" to get 10% off full ropes and gripElement 26 - Use code "INVICTUS10" to get 10% off all website purchases

My guest today is PJ Nestler, a human performance specialist with over a decade of experience training top athletes and fighters for competition. What I love about PJ's approach is his ability to deconstruct a system, figure out what is not working or working, and then put together a cohesive plan. He gives a wonderful overview on how to approach reaching your fitness goals and how you systematically improve one area of training over another and then put it together. PJ is the Director of Performance at XPT, and I have had the great privilege of not only knowing him as a person but working with him. His knowledge is extensive, he has a deep passion for helping people improve, and he provides a lot of takeaways in this show. Enjoy Connect with Gabby @gabbyreece | Linktree For show notes and past guests, please visit gabriellereece.com/podcast The Gabby Reece Show talks to top experts with the goal of extracting the best information you will need to navigate the universe of health, fitness, relationships, parenting, and business. Gabby keeps it simple but gets to the heart of the conversation with the hopes of providing you with realistic takeaways. Instagram: @coachpjnestler XPT Website: www.XPTlife.com XPT IG: @xptlife XPT Life app: https://xptlife.page.link/SrYS Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Bryce talks to Laird Hamilton! Laird is a legendary waterman and fitness innovator. He is well known for creating tow-in big wave surfing, developing the foil board, and starting XPT. Bryce and Laird discuss his youthful enthusiasm and how he continues to push the limits of extreme sports and fitness. (02:43): Childlike thinking(04:58): Why adults lose enthusiasm(11:01): Observing(16:45): Pain(27:24): Generational differences(32:34): Importance of brainstorming(43:41): Developing healthy relationships(52:37): Keeping your ego in check(58:05): Doing the right thingVuori Clothing - Use code "INIVICTUSMINDSET" to get 20% off your first purchaseMyHMB - Use the link for all website purchases Trident Coffee -  Use code "INVICTUS20" to get 20% off online and in TapRoomsRX Smart Gear - Use code "INVICTUSMINDSET" to get 10% off full ropes and gripElement 26 - Use code "INVICTUS10" to get 10% off all website purchases