Jim A

Think about this 👇

@Pixie1z Eggs and tortillas. Chicken and rice. Mac and cheese. Ramen. Canned black beans.

What is your choice?

Houston has inked a deal to put trails on power line easements. The existing and expanding trail networks along the bayous is already amazing even through the barrio.

Small town in eastern Tennessee. Population 3,100. One stoplight. One pharmacy. One diner that closes at 2pm because that's when Marjorie gets tired. And one bank. Not a branch. A bank. Founded 1961. Same building. Same oak desk at the front that belonged to the man who started it. His grandson runs it now. $180 million in assets. 63 years of uninterrupted profitability. Through 2008. Through COVID. Through every rate cycle the Fed has ever thrown. Never took TARP money. Didn't need it. Their loan book didn't blow up in 2008 because they never made loans that required a spreadsheet to justify. If the loan needed a model to make sense, it didn't make sense. That was the policy. Unwritten. Just understood. The grandson learned to underwrite sitting next to his grandfather at that oak desk. Watching him look borrowers in the eye and ask one question. If this goes wrong, what do you do next? Not what's your collateral. Not what's your debt-to-income. What do you do next. Sixty-three years later that's still the question. A consulting firm came in 2021. Told them they were leaving money on the table. Needed a mobile app. Needed a rewards program. Needed to optimize their deposit acquisition cost. The grandson listened for an hour. Then asked: how many of your clients bank where their father banked? The consultant didn't know. Here, the answer is most of them. The consultant left. The oak desk stayed. Three regional banks have opened and closed in that county since 1990. Chase put in an ATM in 2015. Pulled it in 2019. Not enough traffic. This bank never noticed. Their average deposit relationship is 22 years. Their average employee tenure is 14 years. Their loan default rate over the last decade rounds to zero. Rounds to zero. A number of people in that town have banked there through a divorce, a bankruptcy, a death in the family, a farm that almost didn't make it. The bank didn't close the relationship. Worked through it. Sometimes restructured. Sometimes just waited. Because they weren't managing a portfolio. They were managing a town. There's a difference. Most banks forgot it. This one never did. The grandson coaches Little League on Saturdays. Has for eleven years. Half his borrowers have kids on the team. You don't default on your kid's coach. You also don't leave your kid's coach for a bank that mailed you a $300 checking account bonus. No algorithm prices that loyalty. No acquisition campaign replaces it. The best bank in your region probably isn't the one with the best app. It's the one where someone already knows why you're walking in before you reach the desk. They built that. Slowly. On purpose. 63 years later the machine just runs.

@Alan_Couzens A vigorous walk is intense for most people. I walked 2 miles up a dirt road today with 650 ft of elevation gain then two miles back down. Two trucks stopped and asked if I was OK. No one I work with would make the attempt. I have 20 years on most.

Correction *6* METs... Standard breakpoints are... LPA - 1.5-3 METs (washing dishes) MPA - 3-6 METs (yard work) VPA - 6+ METs (brisk walk) Nowadays, these papers tend to use accelerometer data to approximate METs which leads to greater time in the "vigorous" band. Either way, "vigorous" is not really vigorous to anyone but a couch 🥔

High intensity ⁦@Alan_Couzens⁩ walk up a big hill.

Why isn’t @Alan_Couzens the most sought after exercise physiologist if only for his 🐂💩meter accuracy?

@stevemagness I have successfully automated two work processes through trial and error with prompts. I have two other processes in the works. I am an old guy who couldn’t program a thing, but I am miles ahead of my younger colleagues. I view AI as a tool, nothing more.

Middle school skate party and 75% of the kids cannot skate and only one other dad is even trying to skate. I am the best skater attending at age 55+.

@EdLatimore Goal activated.

When you're in shape, Walmart gear looks good on you. When you're not, nothing will.

@JasonFitz1 In other words, they did low HR training for a week or month and got slower.

"I started HR training and actually became slower... Running slow has also brought on new injuries and issues." Don't get fooled into thinking all you should do is low heart rate training. Zone 1/2 is great, but it's not everything.

@nxthompson @Brady_H The pain does not get me. It is the fatigue. My legs just don’t go in the final stretch.

And another key point: pain in running is partly a mental phenomenon. We think we have given all we have to give. Then we realize that we can beat an arbitrary time standard and we suddenly can sprint under it.

@Alan_Couzens Funny how Coros assigned a training load to the two walks totalling 7.5 miles, but a 10 TL to a 30 minute indoor treadmill walk that was actually slower than the two outdoor ones that were faster. @COROSGlobal

When it comes to your base work, there's no such thing as "junk miles" There's just miles that you did and miles that you made excuses about.

@Alan_Couzens I am trying to move more. An hour before work. An hour at lunch. Thirty minutes between meetings. Thirty minutes after dinner. So much time!

A few important points on #FatOxidation in this discussion: 1/ You don't need to be in ketosis to burn a lot of fat. I have tested athletes eating 500g/d of carbs at 10 kcal/min+ and 800-1000g/d at 7+ kcal/min. 2/ Having high fat burning &, more importantly, metabolic flexibility, largely comes down to eating the carbohydrate that you burn - no more, no less. 3/ Ketosis suppresses appetite. If there is a non-medical reason for folks to be in ketosis, this is it. However, appetite suppression is generally needed when targets for daily caloric intake are very low. My central thesis - and the reason that most keto folks and I will never see eye-to-eye: The long-term solution for all of us is to move more. A lot more.

@stevemagness This has been going on forever. Two kids I went to junior high with stayed back. Neither went pro.

And I look forward to the angry social media parents telling me that I just don't understand what it takes in sports or to be great... Those are my favorite replies...and they will come...

This is nuts. If you're holding your kid back for sports, you've lost all perspective in life.

Train for life @Alan_Couzens youtu.be/i8w_V8FVHPQ?si…

@EdLatimore Not going to answer because it could be used against me later.

A pedo does something unthinkable to your child. You catch him. Do you: A) Kill him. In this scenario, there is no "hiring someone else" or "getting away with it." If he's murdered, you're doing 8-12 years, and because you crossed state lines, it's Fed time away from home. You miss your kid growing up. B) Beat the living dog shit out of him and eat that charge too. But he beats the case, and you end up doing a 10-piece because it looks like you beat an innocent man into a coma. Again, this is Fed time, so miles away from home. C) Beat the hell out of him, but he'll live. You don't do time, but there's a 50% chance he walks. D) You don't hurt him at all. You call the police, and he ends up doing 10 years in a prison where you know 100% for sure that he's gonna be beaten up and pimped out to the booty bandits.

@Alan_Couzens My attention span is significantly limited. I don't watch TV any more. A movie is out of consideration. Listening to an hour podcast or YT video... well. These three kept me enthralled for an hour. youtu.be/lXhvpuNZQEo?si…

@JimAshmoreUS Thank you, Jim. Truly appreciated & very kind 🙏 Really excited for the guests we have lined up for the coming weeks. World Class in their respective fields & I can't wait to pick their brains! 🤓

Btw, "big" goes for height as well. Tall people tend to die younger & get cancer at higher rates than short people. In the words of my dear old Dad... "The more stuff you have, the more stuff you have to maintain" Goes for the body too!

Almost every time I read or listen to @Alan_Couzens, I pull out nuggets of eureka moments. Building the ability to expend energy. How much? 2.5 times BMR. Up to 4X. Tell me you ever heard this before. Liar. 613 views. 23 likes. Criminal. youtu.be/lXhvpuNZQEo?si…

@Brady_H Just buy a diet coke or sparkling water with lemon. Tell anyone who ask why you are not drinking to fuck off.

They’re usually more expensive.

@Alan_Couzens I live a life of mostly chaos. My training and progress is shaped by the chaos. And yet, I have to train my body to have the mental and emotional strength to push back the chaos and impose order.

A stable training response comes from a stable life.