> ## Content Index > Fetch the complete content index at: https://adamringler.com/llms.txt > Use this file to discover other available public pages before exploring further. # #082 - Legacy, Load, and Lean Gains: Lessons on Coaching, Grit, and Growth - URL: https://adamringler.com/podcast/082/ - Published: 2025-10-26T16:51:26.000Z - Updated: 2026-10-20T10:15:11.000Z - Description: In this Cardio Talk, I reflect on Coach Kurt Hester’s legacy of grit, explore Tim Gabbett’s training load concepts for October basketball, and share my reverse dieting journey using Macrofactor—blending heart, science, and performance into one raw, unedited conversation. - Author: Adam Ringler - Tags: Decoding Excellence, #podcast, Athlete Monitoring, Nutrition, Coaching and Leadership Every now and then, an episode becomes more than just another “Cardio Talk.” It becomes a reflection,a chance to pause, breathe, and take stock of what really matters in this field. In this **Decoding Excellence Show**, I share a few things that have been weighing on my mind: the legacy of one of the toughest coaches our industry has ever known, the science behind training stress and resilience, and the personal pursuit of rebuilding strength through intentional nutrition and training. From honoring **Coach Kurt Hester’s relentless fight and impact**, to unpacking **Tim Gabbett’s workload principles** and their role in building stress tolerance for college basketball, to detailing my own **reverse dieting journey** with Macrofactor,this episode blends heart, science, and personal reflection. It’s raw, unedited, and real. Lace up, tune in, and take this walk with me. ![](https://storage.ghost.io/c/f6/16/f6164f1b-bb1b-4d5c-af28-2fe8b5a96265/content/images/2025/07/dark-blue-polygon-abstract-backdrop-vector-3437138884.jpg) --- ## Key Takeaways - Kurt Hester's legacy is a reminder that coaching is about shaping people and standing tall when life hits hardest, not sets, reps, wins, or weight-room records. - Calculated, intentional overreaching in October builds stress tolerance for the condensed, chaotic demands of non-conference tournaments; the goal is building tolerance, not reckless fatigue. - Tim Gabbett's ACWR and EWMA concepts are practical coaching tools: use daily RPE, readiness scores, and jump outputs to guide load without crossing into dangerous overload. - Reverse dieting works through gradual increases; the target here is roughly a pound of bodyweight gain per week back toward 200 pounds, prioritizing strength, energy availability, and recovery over the scale. ## Listen and Subscribe Find this episode of the Decoding Excellence Show on [Apple Podcasts](https://podcasts.apple.com/us/podcast/decoding-excellence/id1205636566?ref=adamringler.com) and [Spotify](https://open.spotify.com/show/093GVrPwd9l832q3EWhVKc?ref=adamringler.com), or use the player above. --- --- ## Go Further in This Episode Enjoyed this conversation? Here is how to get more from it: - **Read the transcript below** to revisit key ideas at your own pace. - **Share this episode** with a coach or colleague who would benefit. - **Subscribe to the Decoding Excellence Show** on [Apple Podcasts](https://podcasts.apple.com/us/podcast/decoding-excellence/id1205636566?ref=adamringler.com), [Spotify](https://open.spotify.com/show/093GVrPwd9l832q3EWhVKc?ref=adamringler.com), or your favorite app. - **Join the newsletter** at [adamringler.com/newsletter](https://adamringler.com/newsletter/) for weekly insights on human performance. --- ## Episode Transcript *This transcript was automatically generated. While we strive for accuracy, some words or phrases may be misheard.* \[00:00:00\] Sport science, strength and conditioning, high performance coaching, welcome to the Decoding Excellence Show. Morning and welcome back to another Decoding Excellence Show as always I'm your host Adam Ringler and welcome to another edition of the walk and talk the cardio session the sessions where I have a 45 pound rug on my back I'm walking my neighborhood I'm getting my seps in and I am talking to a phone like a lunatic so if you're joining me welcome you're also part of our lunatic crowd but otherwise welcome to the Decoding Excellence Show this is a random show \[00:00:57\] I have no script I have no studio I have no studio mic or headphones I am just talking to a phone talking about whatever comes to my head during the cardio I go into it with no preconceived notion or ideas of what to discuss I'm just wrapping and think of this like two people talking as we are hiking two people on a trail you me we're having this conversation together further ado let's get into today's episode now first thing I want to discuss because I think it is important I don't often do topical podcasts right where it's anchored in time generally I love \[00:01:46\] Evergreen content i.e content that can stand up the test of time one year two year four years ten years whatever but I think this next topic is relevant and certainly important so I want to talk about legacy I want to talk about the legacy that a person or a figure head leaves in their career now why do I say this well I work with a colleague here at University of Colorado and I would say that I don't know if he right obviously thinks that he is part of this coaching tree but I I certainly if I were to simplify things I certainly think he's very much part \[00:02:25\] Of this coaching tree and from Louisiana and from that area he has shared so many stories with me number one the colleague I work with incredible dude not only the one of the best practitioners on the floor from a coach standpoint just around great family man great friend great mentor great boss right all these things and one of the things that he shares and one of the things that he's so good at storytelling right this guy has more stories you know I've worked with him for nine years now and I swear he he comes up and he's like I haven't told you the story about X Y or Z \[00:03:10\] Like you tell me a story every single day and and still nine years later the stories that I hear that are completely crazy and completely new but with that of all of the stories I've heard and I've heard hundreds if not thousands at this rate right you think about 365 days of the year that we work to strengthen conditioning coaches which is true you think about the long hours of the day that we work 12 hour days 16 hour days sometimes across nine years you hear a lot of different stories well of those stories I would say easily easily I've heard a hundred \[00:03:54\] Kurt Hessner stories and with that said you know I woke up today and I think of reading the news about his passing Kurt Hessner and the legacy that Kurt has certainly lived right and we talk about a warrior spirit we talk about a spirit of somebody that's going to go down fighting no matter what no complaining no bitching no nothing right just being a not just a coach but just showing no weakness when it would be so easy to lean in and give up and you know this is guy that I think obviously has done it right has fought to the very bitter end of things without \[00:04:44\] Showing any sign of weakness or feeling sorry for himself for the the cards that he was dealt and the hand that he had so you know an incredible warrior spirit and obviously to the Hessner family you know are my condolences as well I think we all may be in coaching strive to leave that type of legacy legacy that that people around you whether it's near or far you know that's shown that type of resiliency that type of grit that type of fight that type of warrior attitude never give up attitude you know guy that I went back through my \[00:05:26\] Instagram feed and looked and was squatting whether it was stage 4 you know as late as September 30th you know and here we are almost 30 days or three weeks later at his passing and this guy is still in the weight room still working his ass off still squatting still supporting his team and his guys like man like what it's type of resiliency and grit that you you want to leave and show that no matter what you're still there you're in the fight and you're going to you know go to the bitter end so obviously just woke up this morning and reading the news was devastated that we lost \[00:06:08\] A great peer a great person a great strength coach and then obviously having the proximity I do to the colleague I work with that I believe is very much part of that coaching tree and provided you know curve provided opportunities and chances for this Louisiana kid to get a start and strength conditioning that I've heard so many different stories about Kurt and you know it's just just funny to hear these stories and then you know I've never worked with Kurt never been around Kurt and by feel like I've gotten to know him in the stories that my colleague have told so you know \[00:06:49\] Obviously rest in peace and condolences to a Hester family and let's move on from that topic and boy hard transition from that to something different right so let's bring it back to strengthen conditioning a little bit we are like I said you know obviously with the topical timeline being sort of dated and Kurt pass Kurt's passing that means that it's very easily to find a timeline and that means it's it's October 26th which means we are coming down to the end of basketball sort of a preparation season right so basketball teams are doing close scrimmages they're getting ready \[00:07:35\] For exhibition games if they're not already one exhibition game deep that means everybody in America right now in CWA men's and women's basketball are pushing their teams to the throttle so what I mean by this is and I've showed this another Decoding Excellence Shows so I'll continue to share it here is that if you are I don't want to even say the word believer but if you utilize Tim Gabbitt's acute to chronic workload ratio modeling or exponentially weighted moving average model EWMAs or ACWRs then you could consider that if you're looking at your ratios and maybe you've done it \[00:08:24\] Well you've done it right you've built chronic load of the last 28 days which puts you back to you know month from here so beginning of you know the end of September to now about 28 day loading average age but even then you'd think of sorry my air pod fell out I am breathing heavy why am I breathing so heavy right now for you that have joined us in the decoding of such show maybe you jumped in late maybe you fast-forwarded through the first 10 minutes of this we're doing a walk-in talk it's our cardio sessions got the 45 pound rock on my back \[00:09:10\] And part of the trail where it's the steepest incline so if you have to listen to me laboriously breathe heavy I apologize number one but it's the part where it gets tough heart rate gets a little elevated here no it's not crazy it's 120 beats per minute so it's the low zone one for me I shouldn't be breathing heavy but here I am breathing heavy so nonetheless we go back 28 days your chronic loading period four weeks in a traditional acute chronic workload model and you probably built some loads throughout those practices right \[00:09:53\] Go through August you go through a little bit of September but here's the challenge with the NCAA model September generally from that August to September period eight hours of CARA countable athletic related activities that means you're probably spreading those eight hours across maybe four in the weight room maybe some conditioning certainly conditioning and some encore skill development right practices in these something like that then October comes around the glorious October month and we all get hey guess what 20 hour weeks \[00:10:35\] Go from eight to 20 and now coaches are like awesome we got four hours on court and now we get to instantaneously double that if not triple that right so what we see is generally an October whenever that first official start of mask pause season is that first practice we see exponential rise in our injury probability rates via an ACWR or EWMA model and there's just almost nothing that we can do about it outside of maybe mitigation strategies recovery etc now you could in theory you could say hey thank you in CWA for the 20 hour weeks we will not utilize all 20 hours \[00:11:31\] We're going to transition slowly from an eight hour week to a 12 hour week to a 16 hour week to eventually a 20 hour week right we'll leave money on the table we won't use all the hours find me a coach in America that does that because there are none every coach is going to use all 20 hours because they need it they need it we got offenses and defenses and plays and sets and strategies and principles to install there's no way that a coach is going to be provided 20 hours and not use all 20 hours on the court so it's up to us for scientists strength conditioning coaches \[00:12:20\] Athletic trainers etc to sort of manage the injury risk appropriately do what we can from a mitigation strategy standpoint to help reduce the likelihood despite the higher injury probability rates or higher ACWR's but here I am I will say you know somebody that looks at these models both on an acute ACWR and an exponentially weighted moving average standpoint and I can say we we have individuals that often spill over into overreaching that 1.3 to 1.5 range we have occasionally at the end of a loading period let's just say a four day loading period \[00:13:14\] Where we might have a minus three minus two minus one and a game day scrimmage or practice you know walk through sort of session where it's a it's a mock game day if you will prior to our official scrimmages that we've had and we've had athletes spill over into overtraining at the conclusion of that day where they vlog the highest amount of workload or high speed running or exertional load on those days as one would expect on a game day or a match day or something like that of that caliber of intensity did they enter that day it's already reporting overtraining no \[00:13:58\] Right they entered into it maybe slightly on the low threshold of overreaching like a 1.3 or 1.31 or high 1.29 something like that where they're at the top of that optimal loading threshold but maybe not technically or traditionally what one would say is overreaching so I'm just looking at a neighborhood of craziness is occurring in our neighborhood so a father just break up a fight \[00:14:40\] Welcome to fatherhood that's what it is we are both fathers and referees with their children okay let's move on I digress right this is what you're gonna get with the walk-in talk sessions guys it is like I said it is chaotic at best you never know what's gonna happen during these neighborhood walks now listen I get it walking these walking trails here in Boulder caught a Colorado it's not like I'm walking through Detroit here so I will say some things maybe a little bit more calmer in these Colorado trails and back where you know back in the Michigan that I grew up in so \[00:15:30\] Small discretion but what I ultimately am trying to say is that I've had athletes spill over into overtraining I've had athletes most occasionally after our loading period being that overreaching what I continue continue to communicate to our coaches is that during the third week of October if you've been doing this long enough as we go into maybe preparation week for our first real exhibition or a first real game in early November although we'll talk about that week here coming up I am more concerned when I see athletes not overreaching then if we're comfortably being in that 0.08 \[00:16:27\] That 0.08 but 0.8 to 1.3 range the optimal gabbit optimal loading range and here's why this is a phase right now in October that we need to be pushing athletes and if you've listened to these Decoding Excellence Shows long enough you've heard me say this over and over is that we need to be pushing our athletes to handle and tolerate higher and higher loads now as gabbit would say where at least I've heard him say several clinics and seminars and conferences it's not the load that breaks you it's how you arrive to that load right so if you have this \[00:17:18\] Progressive stepwise fashion to higher and higher load of climatization doesn't matter I'm just going to use arbitrary numbers there's a matter if you're a 800 load very 1600 load what matters more is how you arrive to that was it too fast too much too soon right so which is really what the ACWR monitors does monitor the load amount in manners monitors and reflects the velocity of load adjustments or decreases so that's all we're kind of looking at is the velocity in which load progresses or decreases as in measure of that acute to chronic average 7 to 28 day period \[00:18:15\] Or sooner depending on if you use a you know a different model rather than a traditional 7 and 28 right so which might be more reflective of a one fixture type of week but as we know in NCAA basketball we may play two or upwards to three games a week in a multi-team event type of a tournament late November so non-con when you might play a three basketball game type of week so you know if you want to use you know a four-day cycle or a three-day cycle and then just adjust your days in your chronic loading period appropriately right so like a four to 16 you know to \[00:19:05\] Maybe reflect the fixture cycle that one goes through on a sort of game rotation standpoint but nonetheless right I am ultimately just trying to say that rather than the velocity rather than the total player load or workload or accumulated acceleration load whatever your load metric might be we have to be pushing our athletes right now right we have to be straddling that line that is high optimal loading oh shoot functional or non-functional overreaching right maybe occasionally whoa okay we've crept too far into overtraining \[00:19:50\] Because as you know with basketball probably similar in a lot of other sports as well but I mean basketball is a sport that I work in so this is what I'm familiar with is that coming soon it's gonna be one hard maybe one and a half or two hard loading days of prep practice and a game hard day easy day game day off day oh there we go we're back to it hard day another prep practice easy day well here's game day you know like that is the cycle that we get into so right now in October it's it's hard day hard day hard day medium day off day hard day you know \[00:20:36\] Back to a medium day medium high day off day it's unrelentingly in October but that's just how October basketball is right so I try to normalize this for our freshman or true freshman that enter our program not necessarily because it's just you know a cute or to our program I mean this is every program generalized is that October basketball is some of the hardest basketball to go through number one you're playing yourself every single day now we are fortunate enough in the women's game we have an army of male practice players so it's not just \[00:21:21\] Like you know number one going against number two on the depth chart it's although sometimes don't we enter squad's grimages enter squad drills and we're facing up against each other right iron sharpened iron for sure but for the most part you know like you're just competing against yourself day in and day out every single day hard practice up and down conditioning transition shell rush like we're getting up and down moving right and it's because in preparation we understand that the travel limitations the logistical challenges with mandatory off days with travel to \[00:22:14\] Different facilities once travel season comes around I know I will say our non-conference schedule is beautiful in that we're only away twice I think we were on the road to Louisville University of Louis ville so we'll do that and then tough life we're off to Hawaii for almost a week right we have three games out in Hawaii that we play right another multi-team event out in Hawaii like I said three games so that is only two away trips but again you're coordinating and you're at the mercy scheduling hey you can only get the courts for this hour and a half or whatever oh hey your plan gets \[00:22:58\] In oh hey your team bus gets in here right so with the mercy of logistics so I just think long way to put this we know that the limitations of the season will bring our workloads down the off days the prep practices the game day minus ones if you will are going to bring loads down and this is the only time where we get to push our workloads up and build a little robustness a little resilience a little wherewithal to be able to handle those higher spikes that we'll see during those multi-team events or those I say two days but a morning shoot around which might accumulate \[00:23:47\] Anywhere from 250 to 500 load to our game day shoot around or practice warm-ups if you will to a two hour basketball game with high intensity high exertions and high speed running so you know the less keep pushing your athletes the schedule will dictate us or we won't be no longer able to push as hard as we can no one relies the environment for your true freshmen because as hard as basketball that they've ever probably experienced if you've listen to these walk and talks you probably know that they're all about 35 to 40 minutes in nature because this is \[00:24:32\] The walking trail that I do around my house and we're coming towards the end of it we're 25 minutes into this you're probably hearing the cars in the background this is the final stretch for me so in addition to that I think this is the final topic and I'll make this one more of a personal topic just because hey why not we talked about basketball talked about legacy and figured let's talk about something relevant to hypertrophy strength body composition fat loss etc if you follow any of my Instagram Adam Ringer you probably know that over the last year nine months \[00:25:12\] Or so I went through a a fun what was originally going to be a spring into summertime cut and I've loosened about 25 pounds of fat which was awesome out of post issue got down to about 10% body fat for a paradexa it's really sort of disappointed to be honest if that wasn't single digits but whatever live and learn that's just data points for next year when I do it again and now I'm shifting into a more hypertrophy let's add some muscle back to the frame here as we go through the winter months right that's the young and say it's cuffing season so guess I'll throw \[00:25:51\] On some layers and try to try to add some muscle mass to this frame now in addition to I've been kind of reverse dieting or rebounding out of this aggressive cut right my calories and I'm almost ashamed to say how low they were because I don't think it's very healthy but they were really really low and some of that it's just a product of me running out of levers to pull right and what I mean by that is there's only so many levers from body composition stack like that full right you could increase output or decrease input and so I think for me I was already working \[00:26:31\] Out three times a week resisting strain those workouts towards the end of the week were miserable I was there were essentially just pump workouts go into the weight room don't chase strength don't chase progression don't beat the log boat just get a pump on Friday Wednesdays was hit missed depending on how it was feeling energy wise Monday's were my good workouts because I'd come off of a carbohydrate refeed on Saturday Sunday glycogen was just sort of being stored it was back to my normal sort of nutrition plan and Monday I actually had some glycogen in my muscles and in my body \[00:27:07\] And I could actually train pretty hard on Monday's but cardio wise your boy was doing I don't know 100 trying to think of the minutes but our 15 minutes of cardio every single day I think so every single day I mean what is that eight hours of cardio a week which is nothing compared to our long distance endurance runners who probably get two or three on a single morning right we're trying to get there 50 kilometer ultra you know whatever so nonetheless I just kind of ran out of things I could manipulate I just couldn't find it my schedule to do more cardio on top of the hour and 15 I was \[00:27:49\] Doing you know upwards of two hours seemed a little crazy but and maybe that's what it takes next summer when I'm trying to cut down but here's where I think things went wrong for me right I continued to slowly wait all the way with the things I could manipulate now my fats I couldn't bring down much I try to keep my protein pretty high I think it was around 200 grams of protein although even then I started to bring that down to 190 180 175 to match my body weight say descended in body mass but I try to keep that about a constant one gram per one pound body mass but carbohydrates I mean \[00:28:32\] There's days that there are 25 grams 30 grams total across the day across the week I'm training days two days and Thursdays my cardio days were probably like 15 so just trace carbohydrates just pretty much just fats and proteins so very almost keto at that point on those days so just kind of pushing through my biggest air is that I started this cut out of maintenance calories if you will probably somewhere around 2400 calories so what I'm really diligent and I'm trying to work my way this off season it's doing this is building not only my energy \[00:29:18\] Expenditure high but also getting my calories iron so that my maintenance calories are also least my body's adjusted to be because this is my rationale if I can grow and add a little lean body mass while keeping my total daily energy expenditure high my TDE high and I find my maintenance to sit at 2800 2900 3000 3400 then I can start a deficit here in the spring whether it's a 500 calorie deficit across the week whether I'm just trying to slowly shave a half a pound one pound off a week whatever it might be I don't well cross that bridge when I get there but I may only need to \[00:30:06\] Go into a couple hundred calorie deficit and it's a half of a lot easier to enter into a calorie deficit when you're at 3300 calories 3400 calories opposed to beginning a deficit at you know 21 or 2,000 or 1900 calories okay so by the time I went through 16 20 24 weeks of calorie deficit I guess I went you know 22 down to 20 down to 19 down to 18 down to 15 down to 13 down to 12 down to 1100 up 1000 calories so maybe I'm at 975 like that's crazy talk right but those were the the variables that I could manipulate to be able to \[00:31:01\] Drive further changes and body composition so I'm having fun with it right now life is good calories are increasing but one thing I will say is I'm keeping my cardio pretty high right now obviously I'm still doing this I'm doing daily cardio opposed to maybe what I was doing back when I had a little bit more adipose tissue on this frame and body listen I'm also 40 years old so I'm also fighting father's time this point but nonetheless I'm keeping the cardio high which will allow me to push more calories to find a maintenance here it was I I thought I was actually no I'm also doing one thing \[00:31:42\] That's a little bit different and maybe you could say Adam you're neurotic maybe you could say you have some tendencies that might be body dysmorphic who knows whatever but yesterday I go ahead trying to find out I'm pulling it up on my deal I eat about 3200 calories yes me and I was like oh boy I'm way over my calorie limits but sometimes I do that on Friday and Saturday I still have like traditionally oh I guess it's Sunday now Saturday is my higher carb day and the carbs just kind of take up coming which I loved yesterday let me go to my yeah \[00:32:29\] 31 hundred calories yesterday with almost 270 grams of carbs which is not crazy I was aiming for 323 grams of carbs but I also found that I ate a little bit more dietary fat yesterday than what I was supposed to but nonetheless I was aiming for about 1 hundred calories in an excess of a thousand calories more but woke up this morning and I was down almost a pound look at that right here I was eight more calories down a pound from that morning so what I talked about being slightly neurotic is that I'm trying to iron in via macro factor the app that I use and it helps \[00:33:17\] Me calculate my total daily energy expenditure because the two variables it monitors is what I eat anything that goes in my mouth I eat right and I log in macro factor and then every single day away myself and it's a very easy equation at that point yes there's other things right we could talk about you know hydration sodium water storage glycogen \[00:33:49\] Bowels right relief of bowels all that could slightly manipulate your morning weight right but generally I wake up in the morning um I urinate because we all do that when we wake up and then I weigh myself and I do that every single morning now it also normalizes it smooths sort of the peaks and valleys I could look at the scale weight or I could look at the trend weight or I could look at the um what their adjusted weights are like slowly trend weight it then uses those weights on a daily basis to \[00:34:32\] Solve or algebraically what your energy expenditure might be and over time I'm seeing that my energy expenditure is increasing increasing increasing which is what I'm trying to do the soft season now it's also helpful that I'm trying to eat in the calories surplus why because I'm trying to add muscle so eating in the calories surplus my total energy expenditure is continuing to increase my diet now granted I'm also training four times in the weight room Monday Tuesday Thursday Friday that's new I went from a three-day program to a four-day program love that so I'm getting more time \[00:35:07\] In the weight room hitting my muscles one two additional more times I would typically do so I'm trying to drive a little bit more stimuli to the areas I'm trying to bring up this soft season keeping my metabolic engine going by doing these morning fasted cardio walks which are doing right now the walk and talk show walking over fallen Colorado leaves that's crunchy here and uh yeah trying to uh trying to attack this offseason to make some changes body composition wise feel a little bit more lean muscle mass on I'd be you know work my way to the lowest point \[00:35:52\] In the summertime cut if you will fall cut to about 176 pounds which was the lowest I've been in 10 years and now I want to slowly climb up into about April back up to 200 pounds but I want to do so in a way let's now slot the 200 pounds I want to be a tighter junior pounds and enter in to another summertime cut at a much much here 200 pounds and see if I can get back down to 10% body fat by junior July or into those single digits 9% body fat which would be awesome um but I want to instead be a 176 I would love to be quote-unquote stage shape if you will add about \[00:36:40\] 186 to 185 pounds would be awesome to count some muscle and uh it's gonna be an uphill climb so that's what I'm I'm aiming for here we are we're about 40 minutes into this I hope you took something away from this Decoding Excellence Show a random show this walk and talk and if you did do me this favor just leave a comment whether you're listening on youtube right now or you're listening on Spotify or head over to my instagram or twitter both the handles are at Adam Ringler and just be like hey listen to the show love the content on the acute to chronic or on legacy or on the body \[00:37:19\] Composition and let me know what resonated with you today so that way I can continue in this series delivering value to your eardrums as always stay strong stay healthy and let's keep attacking the day the same way that Kurt would want us to attack everything we do in life \[00:37:42\] Hey everybody that's going to be it for this podcast as always if you missed any of the episodes here in the Decoding Excellence Show you can go and explore the back catalog I host all of our episodes not only are in every sort of podcast hosting site whether it's Spotify or whether it's a youtube or anywhere else but you can go to my website it is Adam Ringler dot com forward slash podcasts from there you can listen to all of the interviews whether it's other sport professionals whether it's the monologues whether it's the basketball discussions or the sports science intent \[00:38:18\] Go to the website check it out listen to the podcast I'm telling you you will take something away from the back catalog of the Decoding Excellence Show now one of the ways that you can support this show now there's two really you could go to Adam Ringler dot com forward slash newsletter you can sign up for my newsletter and in this you're going to get access to everything the cool things that I discover from a monthly basis new books I'm reading things I'm discovering articles that I found related to sports science that's really cool and coaching so pop in your email there \[00:38:58\] And that is just an easy way of supporting the show and you'll get free behind the scenes access to all the cool things I'm discovering if you took anything away from this episode I would encourage you no I would beg you to share it with any of your friends your co-workers your family members share it with somebody that could get a little bit of value from hearing what we've discussed today and as always I appreciate you I thank you until next time stay strong stay healthy keep pushing on