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In this episode, we discuss climate change (lol you’re in for a surprise), how to focus when you don’t want to, back pain & mobility, how to make cardio go by faster, and more.


We hope you enjoy this episode and if you’d like to join us in The Online Fitness Business Mentorship you can grab your seat at


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-J & M


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You can download a PDF version of the transcript here


Or you can expand to find the full episode transcription below:


0:00:12.7 Mike Vacanti: Hello Jordan.


0:00:12.8 Jordan Syatt: What’s up Michael?


0:00:13.4 Mike Vacanti: I don’t scroll.


0:00:16.0 Jordan Syatt: You’re a non-scroller.


0:00:17.1 Mike Vacanti: I literally do not scroll.


0:00:19.0 Jordan Syatt: Man, it’s been like five days, no scrolling. It’s impressive.


0:00:24.3 Mike Vacanti: Four and a half at least. I don’t know if it’s impressive, but it’s necessary.


0:00:26.9 Jordan Syatt: What are the biggest changes you’ve noticed?


0:00:28.1 Mike Vacanti: I feel amazing. I feel like a new person in 2024. A different person than I was in 2020. I know. I’m glad. You know what? I commend you. You’re very open-minded. You can hear an argument and be like, you know what? Yeah. People can be inherently different from year to year.


0:00:52.6 Jordan Syatt: Biologically different. Inherently different. Everything is different year to year. Whatever you want.


0:00:57.9 Mike Vacanti: We’re always biologically different. If my cholesterol goes up 0.01%, I’m a different person biologically.


0:01:05.2 Jordan Syatt: You’re right.


0:01:05.7 Mike Vacanti: You changed clothes. We just did the mentorship Q&A. I was going to J it because I had a comment about what you were previously wearing, but you changed clothes.


0:01:16.8 Jordan Syatt: I just put a sweatshirt on. What was I wearing? What’s underneath?


0:01:20.8 Mike Vacanti: I thought it was a black crew neck sweatshirt.


0:01:21.3 Jordan Syatt: It’s just a black sweater. It’s a sweater.


0:01:23.1 Mike Vacanti: Oh, now you’re doubled up.


0:01:24.8 Jordan Syatt: Yeah. My office is a little bit cold.


0:01:26.6 Mike Vacanti: Jordan was wearing one of the coolest black shirts I’ve ever seen in our mentorship life Q&A.


0:01:32.4 Jordan Syatt: What are you talking about? I’ve had this sweater since I was in like fifth grade.


0:01:36.7 Mike Vacanti: I thought it looked so cool in that Q&A and you bring such variety to your wardrobe. You’re a man of many mysteries.


0:01:46.1 Jordan Syatt: This is a hand-me-down sweater that I got while I was in grade school that I found in the bottom of my drawer and it’s a great one. It’s super comfortable.


0:01:52.0 Mike Vacanti: What do they call that retro throwback? There’s a word for it, but you are the embodiment of it. It just looked cool and you look pretty jacked in it.


0:02:02.4 Jordan Syatt: Your haircut looks really good. You got a slick haircut going on right now. You are the embodiment of a fucking slick haircut.


0:02:10.9 Mike Vacanti: Thanks. That is how you take a compliment. You say, thanks.


0:02:15.9 Jordan Syatt: I’ll never forget. When I’m at the gym, I was in Atlanta, this must have been like a year ago or maybe six months ago. And you’re sending me these memes of [laughter] these kids with broccoli heads and I was what is this? This is the new haircut that all these young kids have and I look around at the gym and it’s all these young kids with this shaved side, but then weird messy broccoli hair on top.


0:02:43.3 Mike Vacanti: Well, I learned about it. The barber I saw yesterday told me all about it. A lot of these kids get perms. If they have naturally straight hair, they get a perm to make it curly on top.


0:02:53.3 Jordan Syatt: Stop it.


0:02:53.4 Mike Vacanti: Yeah.


0:02:53.4 Jordan Syatt: Are you serious?


0:02:57.1 Mike Vacanti: Yeah. He said he’s doing a lot of perms.


0:03:00.1 Jordan Syatt: That’s crazy.


0:03:01.2 Mike Vacanti: Yeah. But the meme is hilarious. We’ve definitely talked about it here before. And I don’t even know if it… It definitely applied in early 2022. I don’t know if it’s still apply. I can’t keep up with the trends, but there were all, I think there were dogs in the meme. It was a cartoon, but they had the broccoli hair. They had the one earring. They were all sumo deadlifting with a rounded lumbar, but like the dogs, because it looked like a dog taking a poop, but they were actually deadlifting. It’s a classic meme, but good job diverting attention from your unbelievable, impeccable style.


0:03:34.5 Jordan Syatt: Dude, of course. I’m just glad that you’re not scrolling.


0:03:35.7 Mike Vacanti: Me too.


0:03:36.9 Jordan Syatt: I see a big change in your mood, in your energy. It’s great.


0:03:44.1 Mike Vacanti: I’m a different person. Scrolling versus not scrolling. And then you got to find ways to fill it. Read books, lift, do cardio, email clients, design programs, do mentorship live streams. Did I mention cardio? Maybe a little flexibility training.


0:04:00.2 Jordan Syatt: Are you reading any good books?


0:04:01.3 Mike Vacanti: I’m reading multiple books. I actually started a book that… Remember Zuby?


0:04:04.2 Jordan Syatt: Yeah. @zubymusic. Yeah.


0:04:06.4 Mike Vacanti: Zuby recommended a book called Dominion. He basically was making an argument that… And I’m 20 minutes into the book, so we don’t have to discuss the contents of the argument, but he was making an argument that the West sits on Judeo-Christian values without knowing it. And a similar argument that JP has made before, that Nietzsche made, whatever, 70, 80, I don’t even remember, many, many years ago, 100 plus years ago. If we do away with God, that we do away with what we have in Western society, and even people who claim to be atheists benefit from Judeo-Christian values, which are ever present in our society. And Elon replied to it and was like, “I think this is accurate,” or something along those lines. And within there… This is maybe a week ago. Within there I saw this book recommendation, Dominion: How the Christian Revolution Remade the World. And a lot of people were into it.


0:05:17.9 Jordan Syatt: Cool.


0:05:19.4 Mike Vacanti: I was audio booking that. Yeah.


0:05:21.4 Jordan Syatt: Is it good so far?


0:05:24.6 Mike Vacanti: Yeah. I literally have just read the introduction.


0:05:28.9 Jordan Syatt: Got it. Got it. Okay. Nice.


0:05:31.7 Mike Vacanti: And you asked me about Christmas presents on a previous podcast. I got the five-part Game of Thrones book series, which…


0:05:38.1 Jordan Syatt: Oh, nice.


0:05:39.1 Mike Vacanti: Seen the show, but I’ve never read the book. So a little fiction before bed instead of mindless scrolling. That’s where I’m at.


0:05:45.9 Jordan Syatt: That’ll be interesting because when I’ve watched that on Amazon, I’ll sometimes tap the screen and it will say, “This is different from the book. In the book, actually, this happened.” So you’ll probably get a lot of conflicting info. And I’ll be interested to hear your thoughts because usually, I think basically always, the books are better than the movies or TV series. So I’ll be interested to hear your thoughts on that.


0:06:08.9 Mike Vacanti: Yeah. And that’s why I’m curious because I haven’t done a show to book in that order. And yeah, I’m into it. That’s what’s been going on. What’s up with you?


0:06:20.8 Jordan Syatt: I’ve been… So I switched back to an iPhone, which you’ve been really excited about.


0:06:25.3 Mike Vacanti: The blue text is back. We can FaceTime. I can FaceTime and see your cute daughter, like all the benefits of…


0:06:33.8 Jordan Syatt: I was excited to text you Happy New Year. So as soon as you got that blue text. But there’s so much that you do when you switch over to a new phone in general, but especially going from Android to iOS. There’s so much stuff that you have to do, and you’re transferring everything over. And I was going through my Audible and there are so many books that I had downloaded that I hadn’t read that I was really excited about. And I am woefully uneducated on climate change. I’m just so so uneducated on it. And I’ve downloaded a bunch of books and I get some books from like one side and I get some books from the other side. Because I’m just trying to educate myself, and I can’t make it seven minutes into any of these books. It is just so outrageously boring to me, which I understand sounds ridiculous because the potential impacts are huge. And I just don’t… I’m not interested in these books, dude. I’m so bored reading these books. I’m like, It’s awful. I’m like nauseous even… And it sucks because I really do want to be more educated on it, but not enough to actually learn. I’m just so not interested.


0:07:54.4 Mike Vacanti: There’s an expectation that everyone is educated on every topic. And I don’t know anything about climate change. You could, I assume spend a decade studying only climate change and not fully understand it. The expectation that we have strong opinions and educated opinions on every single subject with finite time is insane. And so I don’t think there’s anything wrong with the fact that you don’t want to read boring books about climate change.


0:08:30.6 Jordan Syatt: Yeah. And you bring up a good point too, because I was listening to Douglas Murray. I don’t know if you know him. I’ve listened to a bunch of his stuff recently.


0:08:40.9 Mike Vacanti: Douglas Murray is the man.


0:08:43.4 Jordan Syatt: Dude, I love that guy. I absolutely…


0:08:44.6 Mike Vacanti: British?


0:08:45.3 Jordan Syatt: Yeah, British guy. He’s got that like deep voice, but it’s the British accent. And it’s just, man, I love this guy. It’s just, he’s super well-spoken, really intriguing, very knowledgeable. And he was talking…


0:08:58.3 Mike Vacanti: Very truthful, very high integrity.


0:09:02.8 Jordan Syatt: Yes. Yeah. Yeah. Like love. I was watching him on ChrisWillx, Chris Williamson. I was watching him there and I started following him on Instagram, and just I’m overwhelmingly impressed with what this guy has to say and how he says it. And he brought up a great point, just being like nowadays, anytime there’s a catastrophe, anytime there’s an issue, everyone feels pressured like they should be speaking up about it. But the issue is a lot of these people who feel like they’re pressured to speak up, they don’t know what the fuck they’re speaking up about. So now they’re just saying whatever it is they’re being told to say without actually any real knowledge. It should be okay to not speak up about something, especially when you don’t know anything about it. It’s okay to not have an opinion on something, especially when you don’t know anything about that. So I’m thinking, I might just give up on learning about climate change. I might just call it. [laughter] I’m done, dude. It’s so not interesting to me. And I know that sounds ridiculous, but I’m just not interested at all.


0:10:08.0 Mike Vacanti: Well, what’s also difficult is you have brilliant scientists who have spent thousands, if not tens of thousands of hours on the subject who reached different conclusions. So what are you going to do in 80 hours? And which would be a lot, right? Are you going to figure it out?


0:10:33.5 Jordan Syatt: That’s so many hours. Yeah. And then it’s just going to be a lot of fear mongering. It’s going to be a lot of, I’ll be worried.


0:10:40.4 Mike Vacanti: Depending on who you read, but yes.


0:10:42.9 Jordan Syatt: Well, it’s just what can I do though? You know…


0:10:46.5 Mike Vacanti: Oh, I see.


0:10:48.8 Jordan Syatt: It’s like, Great. So this is another thing for me to worry about. This is just one other thing that I now have to be fucking petrified about. Like everything is going to collapse. And I don’t know, Al Gore said in like 20, whatever, that the ice caps were going to be gone, but they’re still here. I don’t know, man. I have no idea.




0:11:10.8 Mike Vacanti: Was that an intro to one of your books?


0:11:12.0 Jordan Syatt: Yeah. Yeah. But I remember the inconvenient truth. And then I was like, Oh yeah, he did say that. And still here. I don’t know. I don’t know.


0:11:20.5 Mike Vacanti: Yeah, I’m not… Now I want to say something, but I also don’t know anything. So in line with this conversation about how to become a personal trainer podcast, where two idiots talk about climate change. [laughter] It has been used politically for many, many decades. But I don’t know.


0:11:48.2 Jordan Syatt: I don’t know. Anyway, that’s what’s going on with me. I got an iPhone and I’m struggling to learn about climate change.




0:11:55.1 Mike Vacanti: It sounds like you just gave up on climate change.


0:11:57.2 Jordan Syatt: Yeah. I retire from my climate change career.


0:12:01.4 Mike Vacanti: There is something to be said to broaden the conversation about, not like a… Well, maybe this is Stoic philosophy, but about keeping our attention and our efforts on things that are within our control. Yeah, learning about something that you’re not going to necessarily move the needle on, that is going to add potentially fear to your life versus learning about something where it’s going to help you help more people. It’s going to do something more beneficial. There’s also something about pursuing interests where like curiosity can be a compass for where we should be allocating our attention. And if you said you’re not interested, you tried a couple of books, you’re not interested. Cool. But move on to something else. You were very interested in maybe its geopolitics.


0:12:58.1 Jordan Syatt: Splits.


0:13:02.0 Mike Vacanti: Yeah, and the splits. And there are things that draw us to them, maybe even metaphysically one could argue. And following that curiosity versus reading something boring could be something to that.


0:13:16.8 Jordan Syatt: Is there anything you struggle to learn about or read about? Is there any like topic that you want to study, but it’s just every time you try and study, you’re, Oh, this is really difficult.


0:13:28.0 Mike Vacanti: Is there any topic I want to study, but when I try to, it’s really difficult. Probably, not coming to mind right now. But I think it’s more topics that I might have an interest in that are a waste of time.


0:13:51.3 Jordan Syatt: Like what?


0:13:52.9 Mike Vacanti: Like back when I used to watch chess YouTube shorts, six days ago.




0:14:01.0 Jordan Syatt: Just super interested in chess shorts.


0:14:05.4 Mike Vacanti: Fascinated in this like knight trapping checkmate that… Yeah, they’re a smother. It’s called a smother. If we have any chess listeners, email us at Any chess playing listeners. Yeah, there are probably topics that I want to learn about that I have struggled to. Nothing’s coming to mind for me right now.


0:14:31.5 Jordan Syatt: So you probably haven’t struggled with it. If you are interested in, you just do it.


0:14:34.7 Mike Vacanti: Or I just immediately discarded it. Here’s the thing. If I was interested in something, then I would want to study it. Were you actually interested in climate change or did you like have a debate with someone and then you wanted to win the debate, so you wanted to study up on it?


0:14:52.4 Jordan Syatt: I’ve literally never debated anyone on climate change. I would never enter that debate because I know nothing about it. I don’t even know the terms to use to sound like I know about it. So I know nothing, so I I was not debating. All I know is one side says this, the other side says this, and I just want to know the truth. But then I start trying to listen to it and it’s just the most dry, boring information that is so draining to my soul that I’m… ‘Cause I like listening to this stuff while I’m working out. And so the books that I’ve been listening to have been great while I work out. It’s been interesting. It’s fun. Like they’re a good addition to my workouts. You know, if you’re like on the treadmill and you’re not listening to anything, you’re not watching TV, you’re not watching a show, you’re not listening to anything. You’re not talking. And you’re just on this treadmill. And all you can focus on is how much longer you have on the treadmill and you just keep watching the clock. And you’re, Oh, man all right, now I’m like 30 seconds down, and you look down at the clock and you’re like, “Oh geez, it’s only been 10 seconds. What the hell? I thought that was like a whole minute.”


0:16:04.4 Jordan Syatt: When I listen to stuff on climate change, every second feels like an hour. I’m like, this is making my cardio feel longer. Like this is terror. And it makes my sets more painful. When I’m doing a Bulgarian split squat, I’m like, Oh, this hurts even more than usual. It’s just the worst. I’m just so not interested in it. It’s actually a painful experience.


0:16:28.6 Mike Vacanti: I’ll tell you one thing that I know, and I know it in my gut. I don’t know it in my brain, I know it in my gut, is that when somebody who is taking 400 to 700 flights per year on private jets, emitting carbon and CO2 and all of that says that I need to eat bugs instead of meat because cow farts are ruining the planet. No, no, no, I’m not doing that. I’m not eating bugs when you fly around on your private jet. That’s not how this is going to go.


0:17:01.9 Jordan Syatt: I’m glad you brought that up. That’s a gut and brain thing. I completely agree with that. All these people who are like super, super, super like guilting everyone else for all the decisions they’re making. And really like they’re like this, We need to protect the planet. But then meanwhile, their private jet is taking them on 700 round trips every year. I’m like, what the fuck is happening? How are you the spokesperson? And yeah, it doesn’t make any sense. I respect the people that truly believe in it, and then they actually, they take public transportation or they ride their bike and they don’t take any flight. The people who legitimately stand by their cause. I respect that. I don’t respect the person who’s just preaching about it, but then doing the worst shit allegedly. You know what I mean?


0:17:47.6 Mike Vacanti: Yeah. Yep. I’m with you. Should we rip open some questions, 2024?


0:17:54.6 Jordan Syatt: Let’s rip it.


0:17:55.7 Mike Vacanti: You got a Q&A going? You got anything brewing?


0:17:58.8 Jordan Syatt: I do have a Q&A going. You want me to pull it up?


0:18:00.7 Mike Vacanti: Yeah. Could be fun.


0:18:05.1 Jordan Syatt: Oh, one of the questions someone asked, @beboujee said, that’s a funny name, @beboujee. Someone said, “What are ways to keep your mind entertained while on the treadmill?” Not listening to climate change audiobooks. That’s for sure. What do you do when you’re getting cardio done? How do you keep yourself entertained? Whether it’s treadmill, elliptical, outside? What do you what do you do?


0:18:30.0 Mike Vacanti: I will listen to podcasts, is one. Zone one, I can do anything. I can talk on the phone, I can audiobook, I can podcast, maybe like a long-form YouTube video that’s podcast-ish that I won’t be watching but I’ll just listen to. That’s my zone one, even zone 1 1/2. For zone two, I can do that sometimes, but what I prefer for zone two is motivational YouTube videos with unbelievable thematic music tracks over them. And whether that’s like a there’s a good Braveheart. And these are I don’t know, five to 15 minute videos. Some of them are longer, but most of them. There’s like Jon Snow this and William Wallace one. Even like speeches from athletes like a Ray Lewis or like the original one that I remember that I used to really like in 2012-2013 was by ET, the hip-hop preacher, Eric Thomas, where he’s talking about, you need to stay up three days in a row, like you need to want it so bad.


0:19:43.5 Mike Vacanti: He tells a story about some guy who gets dunked in the water and you need to want it so bad more than you breathe. I don’t remember. It’s been a while since I listened to it. But that type of stuff, if I want to bring some level of intensity, or just great music as well. And even like an Inception playlist, like some Hans Zimmer, an Interstellar playlist, that kind of music that is, I don’t know, helps you level up. Not like in a DMX, Eminem, kind of angry kind of way, but a different kind of pump up.


0:20:17.9 Jordan Syatt: Got it. Nice.


0:20:19.0 Mike Vacanti: How about you? I know you don’t listen to climate change audiobooks. You like movies and shows are effective for you?


0:20:28.6 Jordan Syatt: Yeah. Movies, shows or a really good audiobook. So I’ve been really into Spy, like real life spy stories, whether it was the Mossad or the CIA or different spy agencies around the world, like not fake stuff, but like real actual accounts of these agencies and what they’ve done. That’s been great. I just started a new thing today on Netflix, I just found. It’s a documentary series about the Roman Empire, which is really cool. I’m only one episode in, but it’s been super well done. And yeah, I just, I like action based, but more action based, thrilling tales that have historical value and truth to it. That’s been huge for me recently. And then Game of Thrones type of thing is great because it is also very action based. Obviously there’s no accurate historical theme there, but it’s a, I do like that. I do like that genre as well.


0:21:35.2 Mike Vacanti: Well, it’s not historical truth. It’s a different kind of truth. It’s like truth about human nature. The best fiction tells us who we are and who we can be. And there’s stories that have been, the themes of the stories have been repeated over and over for thousands of years.


0:21:51.8 Jordan Syatt: Yeah. Yeah. @Nissy834 said, “Do you have any tips for focus, major issues, which leads to procrastination and stress?”


0:22:05.2 Mike Vacanti: Not really, not really. Historically, if I really need to get a significant chunk of work done that I don’t want to do, the Pomodoro Technique has been effective, not 100% of the time, but setting a stopwatch for 25 minutes, setting it and then just start working.


0:22:27.3 Jordan Syatt: You used to force me to do that.


0:22:30.7 Mike Vacanti: After the 25 minutes, then you get a five minute break and you can do 25 and five, you can do 45 and 10. And this is actually like a clinically backed, like they’ve run research on this and it is effective for boosting focus and productivity. During the rest time, don’t just be on your phone stimulating yourself. I’ve actually found that doing a five minute meditation or just laying on the floor and like, not a nap, but closing my eyes and resting for the five minutes before going back into the work is most effective if I want to do four or five cycles of those blocks of work.


0:23:08.9 Jordan Syatt: You’re a big lay on the floor guy.


0:23:11.2 Mike Vacanti: I love to lay on the floor. Yeah.


0:23:13.3 Jordan Syatt: And then put a weighted sandbag on your chest.


0:23:17.9 Mike Vacanti: And any variation of laying on the floor, my body likes to be in extension. My hips don’t like my knees coming up close to me. My body likes to extend. And so laying on the floor and sprawling out and stretching is very underrated. High quality sleep, getting enough sleep, both boost productivity and focus. Hydration, I find that I can focus better when I’m hydrated. Having a knowing what time of day is like your golden hour, your most productive time evenings for some, most people it’s not afternoons, mornings for a lot of people and then protecting that time. For me, it’s generally mornings.


0:24:06.4 Mike Vacanti: And so wake up, have caffeine and have that block of time where I know I’m going to get my most difficult work done. Because if I don’t do it in that window, it’s very unlikely to get done for the rest of the day. And then I’m going to have to wait to the next day. So knowing about yourself, what time of day that is, and then protecting that time might be beneficial. What do you got, Jordan?


0:24:30.7 Jordan Syatt: I think you’re going to like what I’m about to say.


0:24:34.2 Mike Vacanti: Cool.


0:24:34.3 Jordan Syatt: I think the greatest enemy of productivity is comfort.


0:24:41.8 Mike Vacanti: Say more.


0:24:42.5 Jordan Syatt: I knew you’d like that. And I say this, by the way, from a currently very comfortable position. The most productive I’ve ever been in my life is when I was the least comfortable with the situation that I was in with my present life situation, whether it was financial or whatever it was. When you’re comfortable, that’s a luxury. It’s a luxury to feel comfortable, especially relative to the entire world. And when you’re comfortable it’s very difficult to say, All right, I am now going to do something that I really don’t want to do, because I’m comfortable here. Whereas when you’re chronically uncomfortable it’s easier to motivate yourself to be productive, because that productivity can lead to a place of comfort. So it’s like you’re almost doing it to get out of that uncomfortable situation. But when you’re comfortable, why bother getting out of it? Because you’re already comfortable. And so this is one of the reasons why I think, and we’ve spoken about this before, and there’s even recent research on it, one of the reasons why like anger can lead to productivity.


0:25:57.8 Jordan Syatt: And I also think that fear can lead to productivity. Anger and fear are not things that you’re feeling when you’re comfortable. Anger and fear are often things that you want to elicit a change. Right? If you’re angry at something or someone, or if you’re fearful of something or someone, then you’re clearly uncomfortable and you’ll take action in order to avoid that situation. Whereas when you’re comfortable, why bother? And so I think some of the most successful people in the world have found ways either synthetically or like psychologically, they figure out a way, either they figure out a way or they just are that way in which they’re hardwired to never be comfortable, or to be able to switch on and switch off the comfort as needed.


0:26:53.6 Jordan Syatt: And so I don’t know if this is giving any practical advice, but I know for me I’m one of those people who I almost have to put myself in an uncomfortable situation in order to be really productive in order to achieve the productivity that I really want. And I think it’s harder for me now than it was 10 years ago, because I’m significantly more comfortable now than I was 10 years ago. But you better believe there was a big shift, or a major event happened that really screwed me up. And I was uncomfortable. And then you better fucking believe I’d be way more productive than I am right now.


0:27:35.1 Mike Vacanti: But it wouldn’t be a strategy or a tactic.


0:27:37.7 Jordan Syatt: It would just be real.


0:27:38.7 Mike Vacanti: You would inherently and naturally be more productive, and…


0:27:43.3 Jordan Syatt: Correct.


0:27:43.5 Mike Vacanti: Be more able to focus.


0:27:44.9 Jordan Syatt: Correct. So I think if you’re really comfortable… I think Michael Jordan was one of the prime examples of this, right, where he would manufacture anger, he would manufacture things in order to create anger for him to perform at a higher level, or for him to perform when he was really sick, for him to do things that regular people just wouldn’t do. And I think there’s something to be said for it, that maybe figure out a way to make yourself uncomfortable, whether it’s creating a competition with yourself or with other people, whether it’s making up something in your head that didn’t actually happen. Gary talks about this all the time. He thinks about what would happen if like his entire family died? Literally, he’s like, If my daughter died, and I lost my whole business, that’s just what he thinks about, which is like very morbid to think about.


0:28:39.2 Jordan Syatt: But that’s one of the things that he does. And I think that maybe experiment with this like weird role play in your head of this fucking situation that could be awful to see if it puts you in a mindset of, Okay, well, now I’m going to be productive. It’s like when you think about that stuff, all of a sudden, the scrolling on Instagram becomes far less important. It’s like, All right, I just thought about my spouse dying, I need to get to work, whatever it is. It might be enough to change your perspective and give you a new mindset to be a little bit more productive.


0:29:11.8 Mike Vacanti: I like it. Discomfort, baby. Great examples too. There’s something more meta here that might not be applicable. But ask yourself if you actually want or need what it is that you’re attempting to pursue. Because if you truly want or need that thing, it should be easier to focus on it, it should be more inherent. If something like Jordan’s example, something dire happened, like you would just naturally snap into the ability to be productive and focus. Are you chasing something that you think you want, or that you think you should value by society standards, or that maybe you don’t necessarily want or need.


0:30:02.3 Jordan Syatt: My lack of productivity with learning about climate change is the prime example. I’ve been led to believe that I need to know about this, but I really don’t. I really don’t want to. It’s just not interesting enough for me. So I’m not productive with it. Right? But I really want these splits. So I’m reading about flexibility and mobility nonstop and trying different methods out and spending a lot of time, and I really legit want that. So that’s something to think about. I think that goes hand in hand with what you’re saying.


0:30:38.7 Mike Vacanti: Yeah, absolutely.


0:30:40.4 Jordan Syatt: Yeah. Yeah.


0:30:41.2 Mike Vacanti: Oh, I’d be remiss if I didn’t say that doom scrolling is definitely frying your dopamine receptors and making it harder to focus. So reduce the constant stimulation coming in and you’ll find output easier.


0:30:56.5 Jordan Syatt: Agreed.


0:31:00.1 Mike Vacanti: I’ll let you know if that’s true. We’re only on day 4 1/2, but I’ll let you know if that continues to be true in the coming days, weeks, and months, and years, and decades, centuries, millennium.


0:31:09.2 Jordan Syatt: Wow. Someone said, her name is @stronggirlsinc. “Please open up a mentorship program.” Lucky for her, we’ve got a mentorship program. You want to join the Online Fitness Business Mentorship. Link is in the description. We’re doing weekly live Q&As in there. We’ve got a lot going on. We just got off one right before this podcast.


0:31:30.3 Mike Vacanti: Yeah.


0:31:30.7 Jordan Syatt: Got a big year of 2024 planned ahead. We’re excited about it.


0:31:32.5 Mike Vacanti: That was a great first… Today’s January 4th. That was a great first Q&A of the year.


0:31:37.0 Jordan Syatt: Yeah.


0:31:38.6 Mike Vacanti: Strong Girl really just gave us a softball right there down the middle. Strong Girl Inc. Really just, she’s here, you want to market a little? She just gave us a meatball. Thank you, Strong Girl Inc.


0:31:49.8 Jordan Syatt: Has there been anything you’ve been doing that’s helped with your posture, mobility, pain, back stuff, anything that you’ve been doing to help with that?


0:32:03.6 Mike Vacanti: Let’s save this question to answer technically and properly.


0:32:08.0 Jordan Syatt: Cool.


0:32:11.8 Mike Vacanti: Either, maybe in a few minutes, but maybe next week or the week after. But I’ll give you a wild answer. You’re just not listening at all. Jordan just isn’t listening. Let’s run all this.


0:32:28.9 Jordan Syatt: It just went into my cerebellum and it was like super…


0:32:31.5 Mike Vacanti: I don’t know where it went, but it went somewhere.


0:32:34.3 Jordan Syatt: It went delayed. As soon as you said, let’s wait to answer this one, my brain immediately goes, All right, keep searching for a new question. Then I stopped listening and then it delayed, went into my ear hole and then I heard you say, or I could give a wild answer now though. Let’s do that now. Let’s go down that route.


0:32:50.8 Mike Vacanti: All right. I’m going to give you something out of complete left field, completely unsubstantiated, 88% science, 12% let it rip. I’m going to 12% let it rip. I, for no reason whatsoever, believe that the decisions that we make on like the moral plane, character, integrity, right versus wrong, listening to your conscience versus avoiding it or going against it, lead to changes in our body that help us feel better or worse or specifically produce different postures.


0:33:44.4 Jordan Syatt: Wow. I was not expecting that answer at all.


0:33:46.6 Mike Vacanti: Yep. I’m going full pseudoscience, bro science, complete make believe on this one. I can’t prove this, but.


0:33:54.2 Jordan Syatt: And has that improved posture back pain for you?


0:33:58.8 Mike Vacanti: No, I don’t think so. I don’t think it has.




0:34:03.2 Jordan Syatt: Just a little factoid for you. [laughter]


0:34:07.0 Mike Vacanti: Well, there’s… The opposite in a weird opinion. It’s not even my opinion. It’s almost just a thought that I’m entertaining in this brief moment in time. Look, there’s something to… When you see someone walking with upright posture there’s something objectively better about it. Like they have their life together. They know what they’re doing. There are many non-physical things about good posture. I’m trying to tie some things together that I haven’t thought through before. Here’s one. I think that I could identify… Here’s one, here’s one. You give me someone who’s been like really trying to live right for a week versus… A dude who’s been trying to live right for a week versus a dude who has been exclusively like in the dark, looking at a screen, jerking off, eating donuts for a full week. And you make them both walk down the sidewalk side by side. I think I could identify the difference between the two. [laughter] I understand that this is partly funny for you, but I really think that moral strength and weaknesses shows up in the body, not strength and weaknesses, good and bad decisions.


0:35:43.9 Jordan Syatt: Dude, I completely agree. I had no idea that asking.


0:35:47.4 Mike Vacanti: Do you agree?


0:35:50.0 Jordan Syatt: I was thinking of questions that I think are funny. I think other people would get mad about it, but I was thinking of questions like something that would just make you really uncomfortable. I’m just going to say it, whatever. I was gonna be like, I think Hitler had really good posture. [laughter]


0:36:09.4 Mike Vacanti: I don’t, I don’t, not at all. Hitler was unbelievably rigid. He had very rigid posture. Hitler, many videos of Hitler show his posture tweaking out because he was taking illicit drugs, so much meth and so many drugs. He was like spazzing out and having tremors. I think Hitler’s the perfect example, if you wanted to lead us down there of this fact. I’m not of this opinion.


0:36:40.9 Jordan Syatt: This is a fact. This is a fact. Then I was like literally having images in my head of you running this experiment. All right. All right. Get one person who’s been great all week. Someone else, dude, been watching porn in his basement. I can point them out. I know. [laughter]


0:36:58.8 Mike Vacanti: I do, I do.


0:37:04.1 Jordan Syatt: Yeah. I think you’re right, that the way… Yeah, I agree, for sure. For sure. That’s not where I was going with it but.


0:37:13.2 Mike Vacanti: Well, no, of course not, and it’s not the answer that the people want, but the reason that I agreed to this podcast five years ago is so that we can just dick around and have fun and talk like we would even if we were off air. And I don’t always bring that level here, but today I am, and I think that that would…


0:37:27.4 Jordan Syatt: I love it.


0:37:30.1 Mike Vacanti: Look, I told you before, I like to lay on the floor, that’s physical. I stopped… When I’m reading books I’m not sitting in bed reading with shortened hips, I’ll roll and lay on my stomach so that I can flex my glutes every so often, and press my hips forward, it feels better on my low back, soft tissue work, doing mobility before my workouts, doing mobility on rest days, doing mobility within my workout, super setting strength with mobility, dead hangs or something where I’ve been getting lumbar decompression that’s been really beneficial, lacrosse ball against the wall on my spinal erectors has been great on my upper traps has felt good in a doorway, leaning through the doorway lacrosse ball upper trap. It’s mostly physical. We’ve talked about these things so many times that sometimes you just gotta let it rip and have fun, and…


0:38:26.7 Jordan Syatt: Dude I love it.


0:38:28.0 Mike Vacanti: Yeah, and I truly think that there is something about… Well, no, I know people who are really good people who then have, I don’t know if disease is the right word, but who really struggle with pain for a variety of reasons. So this isn’t a blanket statement, obviously, but there’s something to this, there’s something to… This word just popped into my head, physiognomy, which is essentially that your character shows through in how you look, and that you look different when you act different. Your face can almost look different when you act differently.


0:39:25.7 Jordan Syatt: Physiognomy.


0:39:25.7 Mike Vacanti: It’s got a G in there, right?


0:39:27.3 Jordan Syatt: Yeah, but the G is silent, apparently.


0:39:30.2 Mike Vacanti: Cool.


0:39:33.2 Jordan Syatt: “Physiognomy, a person’s facial features or expression, especially when regarded as indicative of character or ethnic origin.”


0:39:37.7 Mike Vacanti: Ethnic origin. All right, I didn’t try to take us down that one.




0:39:48.1 Mike Vacanti: No pun intended, character was the one I was…


0:39:58.8 Jordan Syatt: As I was reading… I was like, Yeah, it makes sense, makes sense. Makes sense? Oh, maybe no, maybe not. Dude, I love that. I think that makes total sense. And you could see it, you could absolutely see it when people are doing the right things versus when they’re not.


0:40:16.6 Mike Vacanti: There’s something to this…


0:40:18.0 Jordan Syatt: Dude, I agree, I agree.


0:40:22.1 Mike Vacanti: Next question. Last question. Let’s do another one.


0:40:22.2 Jordan Syatt: Well, no, I was gonna say my thoughts on this, outside of your thoughts.


0:40:26.1 Mike Vacanti: No, no, no, no, no. We’ll address it properly one day.


0:40:29.7 Jordan Syatt: I just wanna say, I’ve been doing a lot of side-bending and it’s just been amazing, a lot of loaded side-bending and also just a lot of spinal movement. And I think the traditional strength training concept of neutral spine, neutral spine, neutral spine, neutral spine, has been so hammered into the strength and conditioning world throughout the years that we’ve actually created spines that are too rigid and don’t move the way that they’re supposed to move. And the more that I move my spine and bend my spine and twist and rotate, and we do a lot of flexion, but I’ve been doing more backbends and I’ve been doing more loaded side-bends and I’ve been doing more rotations, and even like I’ve been doing, like you said, the dead hang, but I’ve been doing it with my feet on the ground at an arc. So I am trying to explain it for the people who are…


0:41:38.8 Mike Vacanti: Lumbar extension.


0:41:43.3 Jordan Syatt: And serious lumbar extension, and so I’m in an L where I’m hanging and then my feet are behind me and I’m like, my hips are thrust forward and my head is popping through my shoulders, and I’m just in a serious lumbar extension, thoracic extension, hip extension.


0:42:00.0 Mike Vacanti: How do you set that up?


0:42:01.2 Jordan Syatt: So I do it on the dual cable machine. I set it up so that I have the straight bar connecting the dual cables, and I just adjust the height so that I can be in there.


0:42:12.8 Mike Vacanti: Another way that I have done that is a Smith machine is a good way, ’cause you can set the height of the bar a bit lower if anyone wants to give that a try. That’s a great one.


0:42:21.4 Jordan Syatt: Yeah, and then I use wrist straps. I use wrist straps, so I don’t have to rely on my grip strength, ’cause I wanna hang there for two, three, four, five minutes since that way I can hold on without having to worry about my grip strength.


0:42:33.6 Mike Vacanti: Did you start at that amount of time, or did you work your way up to it?


0:42:36.4 Jordan Syatt: I started with one minute. I started with one minute and then I went 1:30, two, so on and so forth.


0:42:42.7 Mike Vacanti: If you’re unbelievably rigid don’t do that for five minutes out of the gate in deep extension.


0:42:49.1 Jordan Syatt: Yeah, yeah, yeah, that would be a bad idea. But especially these loaded side-bends, either loaded down by my side with one dumbbell next to my side, or I’ve been taking the Indian club and I just hold them over my head, like full shoulder flexion up to my head, and I let that weight bring me down to the side from up top, and so the lever arm is really, really long. And I’ll go all the way down to the side and then hold it for three seconds at the deepest end range, do a little contract-relax for the stretch then come back up to the top. Come back down a little bit deeper. Again, hold it. Oh my God dude, the improvements in how my back feels is just incredible.


0:43:36.9 Mike Vacanti: I’ve been doing something similar where I go half-kneeling by a cable with a single handle on a high pulley. So let’s say I’m facing the wall and the pulley is directly on my left, I’ll grab it with my right hand, and then I’ll drop my right knee to the ground, and I’ll be out probably a solid five feet at least away from the base of the machine and get a nice side-bend, nice QL Stretch. You can stretch through the lat too, and then you can… Setting it at 7 to 12 or even 17.5 pounds will feel reasonable to start, but then you can start loading it up and having that pull you even more. Feels really good.


0:44:23.5 Jordan Syatt: Dude that’s a great one. I love that you get… Like you said, QL, lat, tricep, I love that. That’s a great one. Yeah, man. Feeling good. Just training to feel good, move well, just it’s the play.


0:44:38.9 Mike Vacanti: So what do you really think about that thesis?


0:44:40.8 Jordan Syatt: About your thesis? Dude, I agree with your thesis. I think a lot of it has to do with… I think what I would be interested to see is people’s posture when they think no one is watching. So I think a lot of people can project a certain posture when people are watching that can make someone who isn’t doing the right things make it appear as though they are doing the right thing, their confidence or their bravado might make it appear as though like, Oh look, I’m strong, I’m confident, whatever. But when no one’s watching, that to me is the more interesting, like, Okay, you’re alone, you don’t think anyone’s looking at you, How do you carry yourself then? That to me says a lot about who the person really is and how they really think and how they really act.


0:45:29.6 Mike Vacanti: That’s interesting, ISTJ wasn’t even on my radar. ESTP, who’s aware of surroundings. That’s a good angle.


0:45:39.9 Jordan Syatt: ‘Cause you just are who you are always. You’re not putting on a show, but other people…


0:45:44.1 Mike Vacanti: I don’t wanna claim that kind of…


0:45:49.0 Jordan Syatt: I’ll claim it for you.


0:45:51.6 Mike Vacanti: High ground, but I’m definitely less aware of thinking of what others will think of my insert facial expression, posture, things like that, that’s not… That’s just…


0:46:07.9 Jordan Syatt: That’s not you.


0:46:09.1 Mike Vacanti: Yeah. Well, it’s not on my radar. I think it’s not on a lot of people’s radars too.


0:46:13.0 Jordan Syatt: All the ISTJs.


0:46:17.5 Mike Vacanti: Well, a lot the 16, whatever.


0:46:18.9 Jordan Syatt: What other groups are not worried about it?


0:46:23.5 Mike Vacanti: It’s funny, I couldn’t tell you who else is not… Definitely INTPs.


0:46:27.4 Jordan Syatt: They’re not worried about it?


0:46:29.2 Mike Vacanti: They’re not thinking about it. They’re just trying to figure out how to build a bridge that will hold for 1000 years. I don’t think ISTPs are thinking about it very much. The INs the ENs, I think are probably thinking about it, like INTJ, I don’t know. That’s real pseudo. Yeah, I don’t know. You bring a good additional variable to the conversation, which is rather than have them know that they’re being seen, just how do they act by themselves in their own space when they think no one’s watching.


0:47:11.5 Jordan Syatt: I was worried. I didn’t know if you were gonna like that addition to the let it rip section, so I’m glad that that was good.


0:47:16.4 Mike Vacanti: I love it. No, even if I didn’t like it, I like it because it was Let it rip. We need a lot of that, Jordan. We need a lot of testosterone on this podcast, natural testosterone produced from living right, on this podcast.


0:47:33.9 Jordan Syatt: Dude, agreed. Agreed.


0:47:37.1 Mike Vacanti: Great episode.


0:47:38.1 Jordan Syatt: I thought that was a good one.


0:47:38.3 Mike Vacanti: I loved it.


0:47:38.9 Jordan Syatt: You know, it’s gonna be crazy. One day I could picture us re-listening to these episodes in 2072, and we’re gonna hear like, Oh man, 2024, we thought we knew it all back then, and then we’re gonna listen to this podcast in 2072 and be like, We were just young chick-lings, we were young ducks over there. Had no idea what we’re doing.


0:48:02.0 Mike Vacanti: Ducks and chick-lings. Ducks and chick-lings, just trying to get by.


0:48:11.5 Jordan Syatt: Well, thanks for listening. I’m gonna eat this little jar of nuts that I was not allowed to eat during the episode. [laughter]


0:48:21.1 Mike Vacanti: Enjoy. Enjoy.


0:48:23.4 Jordan Syatt: Thanks for listening. We hope you have an amazing week, and an amazing start to 2024, and we’ll be making episodes all the way until 2072, so have a good week.


0:48:31.9 Mike Vacanti: See you next week. Goodbye.

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