Implementing 'Least Mode' Protocols

talk a little bit more about your least mode philosophy and what's kind of like a realistic progression in terms of, okay, let's say they start with establishing aerobic base, how many days a week, how many days a week should they be doing resistance training? And what sort of volume are we looking at for the, you know, the, yeah, the average stressed out, out of shape person. You know, first it depends on how much time they have to a lot, but I would say that the majority of people that we get that are in that type of situation, we'll have them. It's not really how many days of lifting it's total time over the week. So, you know, most people want to train three or four days with weights. So that's okay. But let's just, let's just spread it out 30 minute sessions, four days a week. And then as far as the, um, as far as the aerobic training, because the intensity is so low, the only problem with aerobic training is you have to do a lot of volume to really get a really good effect. So what I'll typically do is I'll load up a lot of aerobic work and I use the parameters that Joel Jamison uses, um, in what he teaches, which is, um, anywhere from 30 to 90 minutes a day, and we'll put them at 130 to 150 beats per minute. They can't be making any lactate. If they're at 140, 150 and their legs are burning or on fire, we'll back them off a little bit. What we're doing is we want a long time in those zones. You could do two 30-minute sessions a day if you wanted to. It doesn't have to be all at once. They recommend a minimum of 30 minutes though, because what we're doing is we're trying to build a cardiovascular cardiovascular system. If you build a cardiovascular system and make it more efficient, that effectively turns off some of those stress hormones because your heart doesn't have to work as much to get as much blood pushed through you. So we'll do a lot of aerobics at first. We'll do, uh, most of the weight training we do will be stretching type of movements, like weighted mobility, because most of the people that come to us, what do they do all day? They sit in the chair, they sit and they drive everything's everything's in front of them, their keyboard, their steering wheel. They don't do anything for the back. So we use a lot of stretching movements to get them back in order and a lot of structural balance type stuff. In our experience, if I have someone that comes in and they have a really high waking heart rate and they're really stressed out, it takes about five to six weeks to go from an 85 beats per minute to a low 60s. So it's very fast. And the nice thing about it is you do one really good concentrated block, your aerobic training doesn't drop off that much. There's only about a 2% detraining effect every week. So you could do that block every, you know, eight months, you know, and that's all you would have to do. Then you could go back to all your, your beasting workouts and all that stuff. I think that's cool because there seems like such a big barrier to entry for so many people is the perception that I know I need to get in shape. I know I'm, I'm too stressed out. I'm not making time to exercise, but I just am so fearful of actually having to go into the gym, having to go get uncomfortable lifting weights, having to train at this extremely high intensity that I think I need to be training at and to help people understand that, no, man, you know, look, could you commit at least 30 minutes a day? And just what if it's just walking on the treadmill at a slight incline? It really lowers the bar, you know, so much there. So with that said, what sort of benefits do people experience, you know, over that, say, course of four to six to eight weeks of initial training? How do they feel? What sort of changes can people expect?