Andy (00:01.738)
All right, today we're going to talk about finding the single most efficient and valuable thing that you can train, that you can work on at any given point in time. Because we're always constantly every day seeing a stream of things we should do. We know that we should be building strength.

Then you go to a physical and doctor says you need to be working on bone density. And also you need to be doing X hours of cardio for your heart health. Everyone tells you you need to do, you gotta work on your hip internal rotation. So important, so important. Hell, you could even watch the GMB YouTube channel and you'd be like, oh, I've gotta do this, I've gotta do this, I've gotta do this, I've gotta do this. We put a ton of options out there.

And here's the thing, if that's the one thing you need, it can change your life. But you can't make your routine around doing every potentially good thing.

Andy (01:13.902)
So there's an idea from engineering and from different domains called the theory of constraints. And it basically says this, at any given point, you have one bottleneck. You have one thing that is the limiting factor in everything else. So if you think of a hose and somebody's standing on the hose somewhere, that is the narrowest point in the hose. And you will not get more water out at the end than the amount that can flow through that part where someone is standing on

You remove the person standing on the hose, the water flows out smoothly. This is what your general effort to results flow looks like in any situation. So in your training, if you have one thing that's holding you back, and we'll give examples in a minute, but that is the most important thing for you to fix. So, yeah. Ryan, real quick, what is one bottleneck that you fix that made a difference for you?

Pop quiz.

Ryan (02:14.31)
Pop quiz, yes. In my case, that would be making sure that my hip flexors are feeling good. And I say feeling good because it's a relative term there. And but what this means for me is because of the movements that I'm doing, I need to make sure that they're not super tight because that's going to affect everything else is going to.

effect. It's going to affect everything else. It's going to affect it. But and the reason I bring this up is because it's just a single thing. And I know that that focus of the hips is going to allow me to do everything else. And we're going to be talking more about this. But I want to come back to what Andy said again. You might think that you've got 10 different things that you need to fix, but really, there's probably one major bottleneck that's going to help to.

I won't say fix everything. Fix is a bad word, to be honest, to improve or basically help with making everything else work better. So in my case, it's the hips. And I just know that every single day, if I do my little morning routine, that things are going to be good for me.

Andy (03:31.406)
So let me ask you also this.

Is your hip flexor the only thing that you work on?

Ryan (03:38.988)
Absolutely not. Absolutely not. There's a lot of different stuff that I'm working on. But the thing of it is, is I know that the hips are the main thing that are going to allow me to be able to work on the other things. so making that the priority, at least, well, priority to begin with, I know that everything else will be smooth. But like anything, and we've used this analogy before, it's sort of like cooking where you want to make sure that you're focusing on the main thing that's in front of you. You have other things on the back burner.

but just making sure you understand what that bottleneck is first, which we're going to talk about and how to figure that out, is going to actually make things easier for you because you know if you focus on that, it will help with the other stuff.

Andy (04:24.652)
Right, and so this is important because when we talk about finding and addressing a bottleneck in your training, a lot of people instantly want to reject that idea because it sounds like we're saying, so wait, you only train hip flexors?

Ryan (04:41.094)
Haha.

Andy (04:42.56)
No, that's not the way it works. So there's two parts of this equation. One is that the idea of addressing a bottleneck is contingent on the idea that first you have most of your needs covered by a general all-around training program. And so in the sport and conditioning world, this would be called GPP, general physical preparedness.

This is when you see pro football players in the gym lifting weights. This is GPP. Doing squats with heavy barbells does not help you pass the ball better. It builds strength and power for everything else, right? So GPP is what gives you the base for any specific thing that you wanna build on. So when you look at training at...

Generally in sports science, they'll show this as a pyramid with GPP as the bottom layer, then some specific physical preparedness for things that you need to work on. This is actually where the bottleneck lives. And then sports specific movements and then mental toughness on top of that is sort of a simplified version. But what it comes down to is that every man, woman and child on this planet, every living being is in some way training GPP regularly.

And we can get into how that works when you don't think you're training a different time. But what happens is the things you do a lot become your training. But if you're training at all, if you're exercising, if you're involved in fitness, this is something that you should have as a base. You should have a base program that covers most of your strength, your skill, your cardio, et cetera, needs built into your base main program.

Ryan, maybe some examples of what GPP looks like for most people.

Ryan (06:35.884)
Absolutely. Yeah, from a GMB point of view, this is going to be elements. That's a great example of that, as well as integral strength. It's building.

building that GPP to help you to build the capability to be able to do the other stuff that you want to work on. It could be going to the gym, lifting weights three days a week. It could be kettlebell program. Really whatever is going to help you, as we just said, to build that base. And again, that is a broad base program and that's why we call it that.

Andy (07:09.176)
Yeah. And I think what you mentioned, our capability is a great way to look at it. It's like having, you know, the engine and the tires and the fuel in the car. If those things are not there, like spoilers and like, know, performance tuning suspension are not really going to make a big difference to you. Right. So you have to have that base there for the thing to even operate at all. And you're training your body needs this. You're

Basic general condition is determined primarily by your GPP training or lack thereof. So assuming this base is there, this is where the bottleneck comes in because we have things we want to do. We have things we would like to feel better doing. We might have pain that's getting in the way. We might have a skill we're trying to learn. We might have

Ryan (07:44.726)
Mm hmm. Yeah. Yes, exactly.

Andy (08:03.178)
a spartan race that we're training for or an iron man or a grappling tournament or something and we know that there's things that we want to get better at and we know that there's things that are holding our progress back and so this is where on top of our gpp we might have the situation where we have so many things that we're trying to do that it's hard to feel like we're making progress and this is where the power of the bottleneck idea comes in because we can find the thing that either it's

the biggest limiter or, and here's the great thing that happens, just like Ryan's hip flexor, if it's something that limits other factors, and if you know that by working on addressing that issue, you're going to make other things easier or other problems go away, well then focusing on that is better than addressing all those problems separately.

Ryan (08:57.112)
Absolutely. This is the real important thing here is we actually spoke about this in earlier podcast, but when you stack tons of stuff on top of each other, it can be very difficult to see what's actually the thing that's helping you the most. And so this is why really addressing and assessing before addressing part of me, making sure that you assess what's going on within your body to find that bottleneck is very important.

Andy (09:13.592)
Yes.

Ryan (09:27.034)
This way you're not wasting time. You're not just throwing spaghetti on the wall to see if it sticks. It's really specific then, then you figure that out. Then this allows you to hone in on that. And this is, this is what we're talking about from here on out. Yeah.

Andy (09:43.458)
Yeah, absolutely. And so this is key assessment. So how do we find it? Let's get into that now. How do you find what your bottleneck is? So you've got GPP kind of covered and you're trying to find what's the bottleneck that if you can address this, it's going to make your progress everywhere go faster, right? And the thing is everyone has a bottleneck whether they realize it or not. So learning how to assess.

And then so in GMB we call this assess, address, and apply. So how to assess this and find it is really a key skill. And it's not easy, it takes time, and it takes a lot of trial and error sometimes, but it's absolutely worth it. So there's really just like a couple of steps at the broad level. One is to look at your goal, and two is to ask yourself what's holding you back, right? But then...

Okay, that sounds really kind of vague. So let's be a little more specific. Why don't you walk us through how you sort of assess and diagnose looking for, we'll get into examples later, but just at the high level.

Ryan (10:48.814)
Yeah, at the very, very high level, there's three things really that we're paying attention to. We're looking at our strength. We're looking at our flexibility and working on our control. And basically, this is going to be related to, again, your main goal and saying, OK, I'm having problems with this particular thing. Is it a strength issue? Is it a flexibility mobility issue or is it a control issue now?

that can still be difficult to figure out if you're having to jump back and forth, you know, throughout the body and work on that. But sometimes it can be very, very easy. And what I mean by this is by separating those looking at strength, flexibility or control. And so starting there is going to be your best place to do that. Do you literally have enough strength to be able to perform that movement?

If that's not the case, great. Well, there you go. You need to improve your strength. It can be as easy as that. It can be that flexibility or mobility flexibility, whether let's say maybe a wrist issue that's holding you back. OK, great. Then you need to improve your flexibility in the wrist. A control component could be the particular movement in a particular position in movement, which is mobility. But in this case, control, are you able to move efficiently without stumbling, bobbling?

or basically being able to do the thing you want to do. The thing about this though is very interesting is it's not going to be one or the other. It's probably going to be a mixture of those. But in order to first start addressing it after you've assessed it, it's good to focus on a single theme, whether that be the strength of flexibility or the control when you're working on that.

Andy (12:39.478)
Right. And so we're specifically looking at something that's trainable. So for something to be, I mean, we can have a lot of things that limit us in life. And these are just generally constraints. Right. Like I am five, seven. I am not going to dunk. Right. And don't tell me it's possible. Yes, it's theoretically possible. But like

Ryan (13:00.838)
Yeah, I was laughing because I could totally see but no no dude you could totally do it if you if you wanted it hard enough

Andy (13:06.486)
I mean, if I went back 30 years in time and dedicated my life to it, yeah, sure. But here's the thing, man, like I'm damn near 50 years old. I'm five, seven. I'm not, this is not a thing that's gonna happen. like, that's not something where, well, my bottleneck is no, no, my friend, that's just, I, this is how I am. And I have to accept that. so.

For something to be useful as a bottleneck, has to be something that we can address with training. And all the things you just mentioned are things that we can address with training. So this is something to keep in mind too. Now there are some things that might seem challenging that we can address a little bit sort of not because of the training, but sort of tangentially. So for example, like sometimes there's psychological things like,

One thing that comes up is people that have fear when they're trying to do handstands or like tricking or parkour or something like this, right? And psychology, your fear of these things can be one of the things that holds you back. And this is why, for example, in Judo, one of the first things that you spend a ton of time on is practicing ukemi and break falls so that you can do this safely. It's to remove the actual

Ryan (14:03.65)
Absolutely. Yes. Right.

Ryan (14:22.661)
Take care.

Andy (14:27.586)
danger or not removed, but lessen it and also to remove a big part of the fear. Same thing in parkour, you practice rolls. In handstands, you practice bails. So you can actually train your way out of some of the psychological bottlenecks here. Not all of them, but in some cases you can. So I sort of want to point that out as a situation where actually your training can address it. Another thing is logistical. We look at our calendars and we're like, there's no way I can fit more training in.

And this is also an interesting one because most of the time I would say, well, we have the same 24 hours in seven days. And if you have other priorities, then that's a trade off. And true, you just, you can't add more time. But here's the other thing I will say though, when you focus on your bottlenecks heavily, you can actually accomplish more in less time than by adding more stuff. So in that sense, actually the training, if it's efficient,

can address some of the logistical concerns as well. But I don't want to go too far into that, but just the main point is that the bottleneck concept is useful if it's something that you can address with your training. So a couple of things that it's not going to be. And so when people start looking for a bottleneck in training, the first thing they're going to say is, it's my knees. So it's probably not a body part.

And so here's the thing, if you think it's your knees because say you have a knee replacement or you have any pain or you've had any injury, okay, that is a symptom, but it's not the root cause. And you've heard of root cause analysis many times, but so if your knees are bothering you, the actual bottleneck isn't the knee itself. The bottleneck is the thing causing that knee issue. It might be tight.

ankles or tight hips that are causing that knee pain. It might be weakness in the stabilizer muscles around that's causing you to not be able to control it well, right? But it's not going to be the body part itself. Another thing is that a lot of people will try to pick something really nebulous and say, well, my bottle neck is mobility. No, it's not because mobility is something that should be covered under your GPP base practice.

Andy (16:50.424)
So if you have something like mobility or stamina or strength as your main limiter, this is not a bottleneck. This is just something that you should be covering in your GPP training. And it should just be, maybe it's not where you want it to be yet, but if you just continue doing that training, it's gonna get better. So it's not the same thing as a bottleneck. That's just maybe something that you're weak at, but it should be something that you're addressing with your main training, all right?

So let's go to specific examples of bottlenecks. Let's look at like some examples, of like goals that people have, and maybe some of the bottlenecks that might be getting there.

Ryan (17:34.086)
Yeah, so first one was handstands. I know we talk a lot about handstands here in GMB. They are a big part of what we do, but they're also good because pretty much everybody knows what a handstand is and you can kind of relate to it. Even if you've never really done it, you know that it can be something difficult to do. The interesting thing I see people when they have a bottleneck is probably not the thing you're thinking in that, oh, it's the wrists or something like that.

What I found that a Balance, yeah, the interesting thing that I find as a bottleneck is actually that people rush it. And it's therefore in this sense now, it becomes a mental thing. And we talked about this before in terms of fear of falling and things like that. But where people literally rush into kicking up into the handstand rather than actually taking the time.

Andy (18:04.334)
It's almost always, everyone says it's balance. it's my balance.

Ryan (18:34.682)
to say, where am I right now in my setup? And so the bottleneck, therefore, yes, it's the rushing into it, but the bottleneck actually starts with them not properly performing the setup. And this is interesting is the control. And that's what that is exactly. And that's what is coming back down to. And so it's not necessarily a strength or flexibility issue. It's the control component.

Andy (18:50.286)
which falls under control as a skill that can be developed.

Ryan (19:03.214)
And again, like you said, Andy, people, it's balance. No, hold on. No, no, it is actually the bottleneck is that control component of not properly setting up because you're rushing it. And so when we teach the handstand, this is why I'm constantly saying focus on the setup, make sure the setups right. Set up, set up, set up, set up, push, push, push. And that's it. And so in this case now, if you take the time to assess what's going on, I'm rushing.

into the handstand and falling out of it because I'm not focusing on the control component of the setup. Cool. You just saved yourself so much time. It's crazy. And you can move on and you're good. Extra supplemental band. Exactly. Exactly.

Andy (19:43.308)
Right, you don't need to be doing like, you know, band assisted endurance drills. don't, you know, you don't need to be doing any, you need to be working on controlling that kick up. And so you know where to spend your time on it, which is great. I do also just want to say like, not picking on balance, like, okay, balance is a trainable thing that could potentially be a bottleneck for some people in some things, but for handstands, it's almost never the actual issue. It's really interesting, right? So, all right.

Ryan (20:10.064)
There's a lot of other stuff going on in there. Yeah, very good. Let's go on to the next one. So pull ups. This is kind of obvious. mean, for the majority of people out there, this is going to be a strength issue. And the thing of it is, going to be a lot of people like, I can't pull myself up for a pull up. OK, great. You don't have the strength. But the bottleneck is that strength component. But people still working from the bottom up. Well, we can be smart about this and instead work from the top down.

Andy (20:12.651)
Exactly.

Ryan (20:38.566)
So rather than wasting, I don't wanna say waste, that's horrible way to say it, but we can make better use of our time by actually focusing on the negative portion of this. And the reason why is because when you're focusing on going from the top down, you're going to be stronger in the isometric portion of this and holding yourself up there, which is also gonna allow you to better focus on the control, which is gonna help you for the posture.

in keeping your shoulders pulled back and down. And that's going to carry over later and get you stronger so that when you start going back, pulling from the bottom up, you will have the necessary strength. So right away, yes, strength component. But then when you look at it from a different way and look at the bottleneck, then you're actually going to see that it's a control component of there to make sure that you actually have the proper position of your shoulders to get you strong enough.

Um, a couple more things that we have here. Um, swimming, we can talk about swimming the bottleneck for a lot. Yeah. And this is great.

Andy (21:42.476)
Yeah, so I'm total swimming just because your daughter is an excellent swimmer. And I know that that's something it doesn't it's not anything that we teach in any of our programs. It's, you know, yeah.

Ryan (21:51.662)
Right. But it would be a good example here. Yeah, this is good. And I'm kind of laughing here too, because on Saturday she competed and one of the girls on the team was asking advice to my daughter and my daughter was actually like, hey, let me have my dad explain. And so it's not that I'm a great swimmer, but the thing is, it's kind of like my job to understand what's going on. And the one thing I saw with this girl was that

She has the flexibility and she has the strength for her pull. And we're talking about a freestyle stroke where the arm goes over the top and her arm pulls the water through. What she was actually having trouble with was controlling her body to keep the position to allow her to properly propel herself through the water. And it can be very difficult to see what's going on when you're swimming, obviously.

It's not that you have cameras under what, well, maybe you do, but we don't have cameras underwater that can see what's going on. And so all I asked her to do was to perform a few body awareness exercises out of the water to see if she could actually hold a particular position. And in this case, she couldn't. And so in this case, it was a mixture of strength and control. And in her bottleneck, we found out was her core.

And so what she's going to start working on her hollow body holds, which is something in GMB that we love. So there you go. And that alone is going to help her. That was her bottleneck and she didn't know. She was like, what should I do with my arms? What should I do with my hands? And what about my breathing? And I was like, hold on, hold on. Let's think about how you're moving in the water. And I tested her by using some assessments and just figured out her bottleneck is her core.

and it was actually a control component and by actually focusing on strengthening the core, it's going to help her with the control in the water. So I think that's a pretty good example that we can all right away understand. Should we tackle size? Yes.

Andy (23:54.904)
Sure, and just before we do, so it's an interesting thing because for swimming you wouldn't necessarily think that core strength is the limiting factor or core control. And what's really important though is that you didn't then go and say, well, it's the left side transversus abdominis. Like you're not trying to identify an anatomical structure. This again, because what do do with that? It's...

what is a trainable thing? What is the right level of granularity where you can say, okay, I can add one exercise that is going to help with this. That's really ideal. you can have, if you can find, get your bottleneck idea to something where max two, but ideally one thing that you can add, one thing that you can focus on a little bit every day or three, four times a week, you know,

Ryan (24:29.55)
And that's it. Right.

Ryan (24:46.64)
Yep, yep, yep.

Andy (24:49.132)
Well, that's golden because it can become something that becomes habitual, something that you do very quickly, very easily, tack it to the beginning or end of your training or do it first thing when you wake up and you know that you're making progress. we'll talk more about how to apply this later, but like I just wanted to get down to the point is like you're trying to find where you have one thing that you can address with like one main thing that is going to make a big difference.

Ryan (25:05.91)
Yeah, we'll talk about that. That's good.

Andy (25:18.616)
So then, okay, yeah, size. So this is something that comes up in a couple of different dimensions. There's a lot of variety in the way humans are built. We mostly have two arms and two legs. Our shoulders, hips, necks, spines, all of this stuff, the structures are pretty similar for most of us within like a certain sort of variance. But at different proportions, things can be difficult.

And so there's two that we hear a lot. And one is, I'm too tall.

Okay, again, like I'm too short to dunk. Now, we're not gonna say your bottleneck is, my friend, you've gotta take six inches off. Okay, that's not a thing you can address. So let's say your bottleneck is I'm seven foot two. And I'm trying to, if you're trying, so if you're doing handstands, if you're trying to do like front levers, if you're trying to do tricking or tumbling,

where you have a large frame that the moves you're trying to achieve, either use a lot of leverage or call for you being compressed very tightly, yes, being very tall is going to make things more challenging. And so one, you have to accept that this is something that you cannot change.

Ryan (26:42.534)
Yeah, that's very true. It doesn't mean you necessarily can't do the thing. You just have to understand that it's going to be a lot more difficult than someone else. Another example here. Yeah. Yeah, go ahead.

Andy (26:52.332)
Right, exactly. And so the thing that you have to do then, sorry, just the thing there is that then you have to learn how to navigate it. You have to accept that you are seven foot two and the strategies you need to approach these things are not going to be the same strategies that somebody five, six is going to use. And you're going to have to spend time learning these skills in a different way and building the physical capability in a different way from a lot of other people. It doesn't mean you give your goal up.

Ryan (27:01.795)
Yeah, that's what was going to say.

Andy (27:21.944)
but it means that you have to be realistic with that thing. And this might not be a bottleneck issue at that point because it might be something that requires a completely different approach.

Ryan (27:31.45)
Yeah. Yeah. And another example related to size is actually going to talk about one of our GMB trainers. He's absolutely amazing. His name is Chris. He used to play rugby. He's a big dude. His thigh, I think, is maybe bigger than my like torso. I mean, just huge muscle that his nickname is what they call the baby rhino. I think

Andy (27:57.676)
Yeah, some of these guys, their legs are the size of like my shoulder width.

Ryan (28:01.04)
This crazy, I think they call him the baby rhino, but anyway, Chris is just phenomenal dude and.

Andy (28:05.902)
You

Ryan (28:10.444)
Andy and I were both there and when we were in California, we were in teaching and we're working with him on his handstands. And I remember him doing a cartwheel and it's like, get out of his way because if like he hits you, you're going to die. Yeah. But I remember he wanted me to spot him in his handstand. And I was like, yeah, I'm like, dude, that ain't going to happen. But the cool thing is, is that, you know, he worked on being able to do this. But what I'll say about this is that

Andy (28:20.912)
You're right.

Andy (28:26.318)
Because he's like 260 pounds of...

Ryan (28:39.46)
The way working with Chris in that way is we needed to be careful of his wrists because loading your wrists at that weight, no matter how strong you are, that puts a lot of pressure on your wrists. so this is another way of looking at this. Another thing is, for example, let's say that you've got a big beer gut. Let's just put it out there. OK, you got a big stomach.

that gets in the way. That's only the bottleneck in the sense that, you know, it's something you can deal with. You either lose the weight to be able to do it or you just go, you know what, the thing that I want to do just isn't as important as, you know, drinking beer. you know.

Andy (29:24.994)
Yeah, and I just want to be clear. Some people, a lot of people say, well, it's not easy to lose weight. Well, no shit. It's also not easy to be able to like bench double your body weight either. Training is not supposed to be easy. if you're, well, weight losing weight is hard. I get it. I completely do. But also all of the things we're talking about are things that involve work. And so you just have to decide where you're applying it is all it comes down to. You know, it's not saying one problem is better or worse than another, but just looking objectively, is this a thing that you can address?

Ryan (29:35.31)
Yeah. Right.

Ryan (29:47.258)
Yeah.

Andy (29:54.626)
And if it is, you have to decide if that's where you're going to put your effort or not.

Ryan (29:59.142)
Exactly. And then, you know, then we have difficult cases. And I'll give you an example of me right now. I've had way too many surgeries than a person should have my ankle. My ankle is never going to be 100 percent. You know what? No, exactly. It's it's it is what it is because I broke it and it's done. But the thing is, is I can say, well, you know, make excuses, make excuses. No, yes, it's a difficult case.

Andy (30:14.188)
It will never bend more than a certain amount. Yeah.

Ryan (30:29.328)
but I don't let it become a bottleneck because I've found how to work around it. And I'm not saying that we can all do this. There are certain things that you have, permanent injuries, but it is a matter of navigation and understanding what you can do and focusing on getting better at that. Andy, you wanna talk about the impossible. It's just impossible to do.

Andy (30:54.722)
Right. I mean, dude, if you think it's impossible, very simple solution. Pick the next one. Just pick the next thing on a list. If you think you've identified a bottleneck, if you think you've identified a limit and it's not something that you either can or are willing to address with training, well then just mark it as a constraint, mark it off the list, and move on to the next one.

Sometimes those are imagined sometimes they are real but either way either way if you cannot or will not address it Fine, you know, you just just pick the next thing on the list and you know what it'll still it'll still make more progress than Saying I can't I can't I can't You know Like I said, this is based on the idea that you have a general preparedness sort of base program and then

Ryan (31:41.134)
Mm-hmm, that's good, yeah.

Andy (31:49.526)
It is based on the idea that we're looking for things that we can train our way out of, right? So let's look at how we can sort of train our way out of things. So step one, GPP. You have to have something. You have to have something that's gonna cover 80 % of your needs because you just do it, you don't have to think about strength, you don't have to think about this and that and the other thing and all 20 things. They are covered mostly.

Ryan (32:00.342)
GPP, exactly. That's what I was going to say. Yes. And that's it.

Ryan (32:11.27)
Hmm. Hmm.

Andy (32:16.076)
buy your base program. That is one of the most freeing things in the world, my friend. Find a good GPP program and follow it. having got that solved and now you've assessed what a bottleneck would be, right? How are we integrating these things and how are we doing this? Do you wanna do like specific examples or sort of general?

Ryan (32:17.776)
Yes.

Ryan (32:37.252)
I know I'm going to I'm actually I want to keep this so simple. It's just going to be almost like stupid. And that is figure out what that is. And just remember to do it. There's a lot of people who I even say this to like depending on what you're doing there might be times where you need to do it separately from your GP. But generally your bottleneck you know what it is.

So just the fact that you know what it is, you've just got to get it done. So for example, I'm giving an example now. You already mentioned it. You already mentioned it earlier. Like do it in the morning. It could just be that. Okay. It could be do it before your GPP program. It could be do it after your GPP program. And I am trying to keep it simple. I know that some examples would be good.

Like I said, I actually every single morning, I just have this baked into my day. I know if I get up and I don't do this particular little short, very, very short mobility routine I have, I'm not gonna be functioning throughout the rest of the day. And I just know that's my bottleneck. So it becomes a habit. Now, wouldn't it be cool if I never had to do that again? Sure, but I know that right now in my life, that's not gonna happen. So I just make sure I do it.

So the main thing is, that you have to make sure that it fits in your life and that it's something that you can actually do. So once you figure that out, make it very simple for you to do. And remember simple does not mean easy. It does not mean it easy. You're training. You've got to do the thing. But just make it simple to show up and do the thing so it no longer becomes a bottleneck.

Andy (34:31.618)
right on. So this is something that's really key to what we teach. It's something that comes up a lot because people come to us with a lot of things they want to improve because we all we all have multiple goals, right? And they come to us with, you know, we live in an information rich world, like, well, should I do this? Should I do this? Should I do this other thing? Where do I focus? And this is the curse of the 21st century is that

There's so much information in the information age. mean, who would have guessed it, right? And how do you pick what to focus on? Well, this is the thing, and this is why we built this in. When somebody joins our coaching community, AP, the very first thing we ask them to do is to take this course that we built in there called True North. And the idea is to find your sort of navigation point that you can focus on.

And the first lesson basically is this, how to find your bottleneck. Because we know that if you're using our programs, if you're in this membership, you're using our programs. So you should have GPP covered. And so then we know that the most effective thing for anyone to focus on from there is to find the bottleneck and address that thing. So this is a really powerful idea if you use it. so I think we've covered a lot with it.

sometimes challenging to think through sometimes if you're not used to it, but it's an idea that you can practice and get good at. And the thing is, is the real acid test is it should come down to something that you can add one exercise, ideally daily, that moves it forward, that works towards clearing that bottleneck. And if you do that, you should be able to notice that you're making better progress in all of your other stuff within

you know, like, you two to four weeks or so, should, you should notice something, right? So this is why we talk about this, because it's, it's something that is a concept that doesn't come naturally to most people, but it can make a huge difference and it can help you focus in this time in human history where focus is maybe one of the rarest resources.

Ryan (36:50.362)
Great, bye.

Andy (36:53.176)
Alright, so that is all we got for today.

Ryan (36:56.592)
Pretty good. Yes. bottlenecks. Screw them. We don't need them.

Andy (37:03.5)
Alright, thanks for listening.

Ryan (37:06.192)
Thanks, everybody.