Unlock the secret to top athletic performance and holistic health now at https://nathancrane.com/podcast/

Discover the power of deep health and plant-based nutrition for peak athletic performance.Join us as Cayetano, a parkour athlete and advocate for a plant-based lifestyle, shares insights on holistic health practices that enhance performance.

Learn about the importance of sleep, meditation, red light therapy, and a plant-based diet. Say goodbye to a narrow focus on diet alone and embrace a holistic strategy for optimal performance and recovery.

Elevate your athletic game with our guide to holistic health!

Your host, Nathan Crane, is a Certified Holistic Cancer Coach, Best-Selling Author, Inspirational Speaker, Cancer-Health Researcher and Educator, and 20X Award Winning Documentary Filmmaker with Over 15 Years in the Health Field.

Visit The Nathan Crane Podcast on YouTube to watch the full podcast!

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#DeepHealth #PlantBasedAthlete #HolisticPerformance

Audio Transcript

 

(This transcript was auto-generated so there may be some errors)

00:00:00:00 – 00:00:18:03
Nathan Crane
Welcome back to the podcast. I am excited to have Cayetano here with us, also known as The Street Beast, a parkour athlete who also happens to be plant based. Okay, brother, thanks for coming on the podcast, man. Awesome to have you here.

00:00:18:09 – 00:00:19:16
Cayetano Calle
Thank you very much for having me.

00:00:20:18 – 00:00:44:01
Nathan Crane
So I found you on Instagram. Just loved what you’re doing and sharing your your journey as an athlete. But, you know, more than just being athletic, which you are incredibly athletic. I mean, doing, you know, ninja warrior stuff and Parkour stuff. And I know you do strength training and weightlifting, all kinds of other stuff as well and being, you know, plant based athlete.

00:00:44:10 – 00:01:18:14
Nathan Crane
Two things that I think are awesome. You’re also into more of what I would call like a deep health approach or holistic health approach. I see, you know, morning routines. You do a meditation and doing your red light therapy and and, you know, more recovery type stuff, more holistic health, which I think is awesome. I think too often we get focused on one aspect of health, like it’s just all about diet, all about nutrition, which is good as good to focus on diet and nutrition to improve our health, improve our performance as athletes.

00:01:18:21 – 00:01:44:12
Nathan Crane
But if you if you forget about all the other stuff that actually regenerates our tissues and rebuilds our mitochondria and detoxes our bodies from heavy metals and toxins and improves our, you know, muscle protein synthesis and improves our recovery and helps us be better athletes and better human beings. If you forget about all that other stuff, nutrition only ends up playing a small role.

00:01:44:19 – 00:02:09:08
Nathan Crane
Right. Comparatively, I think nutrition is big. I used to think it was 80 or 90%. But now, you know, after 17 years in the health space, I’m like, it’s probably more like 20 to 30%. Somewhere in there you could do all the right foods and nutrients and the best diet in the world. But if you’re not sleeping well, you’re not recovering well, you’re under chronic stress all the time.

00:02:09:08 – 00:02:30:06
Nathan Crane
You’re exposed to tons of toxins every day. You know, you’re breathing really terrible air and drinking really polluted water. You know, all these other things are stressful relationship. You’re not taking care of your mental, emotional, spiritual environments or relational health. Guess what? That diet’s only going to play a small part. So anyway, that’s kind of my perspective on it.

00:02:30:06 – 00:02:37:17
Nathan Crane
It seems like you you seem to approach things a little bit more holistically, which would you agree with that? How do you look at health in general?

00:02:39:08 – 00:03:01:03
Cayetano Calle
Yeah, there’s there’s a lot to unpack there. And I agree with you, 100%. And I have a similar story where when I first got into this, I was like, oh, man, I’m all in nutrition. And I thought it was around like 80 or 90% to the point where I was obsessed with Whole Foods and, you know, recipes and everything.

00:03:01:15 – 00:03:25:01
Cayetano Calle
But then as my journey continued, I realized that, wow, there’s actually a lot more aspects to health that contribute more than the nutrition. Like you said, the sleep, the recovery, the spiritual aspect of it I think is so undermined and not really talked about enough. So yeah, 100%.

00:03:25:15 – 00:03:44:01
Nathan Crane
So where do you spend majority of your time when it comes to being an athlete? Like, let’s look at the different buckets of health, right? And maybe you could break it down by percentages of each roughly. Like how much time do you spend training each day versus how much time do you spend really focusing on dialing in your sleep?

00:03:44:01 – 00:04:03:03
Nathan Crane
And when you talk about some of your sleep strategies versus things like meditation and red light therapy, you know, diet, nutrition, etc., maybe you could break break that down into those buckets, the percentages, and then maybe we can get into like what you actually do to optimize your performance as an athlete.

00:04:03:06 – 00:04:32:22
Cayetano Calle
Yeah, I think we all go through seasons. So I think depending on the season, depending on how much I’m pouring into each bucket, but as of right now, I’m really focused on recovery and mobility and some foundational strength exercises because I did get injured in January, so I haven’t been able to jump on my knee injured, so I’ve been able to fully jump like I used to.

00:04:33:06 – 00:05:09:00
Cayetano Calle
So I’m really trying right now to focus on, you know, full nutrition, red light therapy, meditation, mindset, sleep. You know, I do I do a little bit of everything. It’s hard to kind of put percentages because I, I am a really, like, type-A personality where I’m a go getter. I like to do everything all end. So to the point where I sometimes I feel like I might be too obsessed, but with these gadgets and everything to the point where I need to like away and like I’ll spend some time with families, go out, have some pizza.

00:05:09:01 – 00:05:34:13
Cayetano Calle
It’s like, you know, take care of the other stuff that, you know, you, you know, there’s a there’s an aspect to health where there’s also relationships and being around family and community that I think is my biggest weakness. I’m also trying to focus on that. But honestly, brother, I’m I’m all in. I’m everywhere. What’s my realistic approach to health?

00:05:34:13 – 00:05:38:19
Nathan Crane
That’s awesome. And what did you do to your knee?

00:05:38:19 – 00:05:48:05
Cayetano Calle
It got in. I had an open wound infection in January. It got infected and I had to go to the hospital. They drained it out. And so I’m still recovering from that.

00:05:48:14 – 00:06:10:22
Nathan Crane
Oh, man. Yeah, it sucks. It sucks when you’re is really hard when you’re that kind of person that, like, wants to train all the time, you know, you’ve got goals, you’ve got passions, ambitions. Your training has become like a part of your life. And then you, you know, you have these injuries that pop up and it like, prevents you from doing what you want to do.

00:06:10:22 – 00:06:29:16
Nathan Crane
And yet, like, what I do, unfortunately, is like keep pushing through the injury when I should back off, like, the hardest thing for me to do is back off like, hey, just take some time off and like, take some time off, you know? It’s like, yeah, I have to, like, convince myself, persuade myself because it is an addiction.

00:06:29:16 – 00:06:47:17
Nathan Crane
It becomes an addiction. And, you know, and I’m just like, well, it’s pain. It’ll go away. You know, it’s David Goggins mentality where it’s just like, I’ve had that my whole life where it’s like, Oh, it’s just a little bit of pain. I’ll just keep going. It’ll go away. And the problem is sometimes it does go away, but other times it gets worse, you know?

00:06:48:18 – 00:07:10:08
Nathan Crane
So I’m doing the same thing right now, a knee injury and a shoulder injury that just were really just overtraining, you know, four or 5 hours a day for months on end. And then it just, you know, turned from a small little thing into a chronic thing. And so I have backed off. I do physical therapy. I do all these recovery things as well.

00:07:10:17 – 00:07:27:20
Nathan Crane
I’ve backed off a lot of stuff significantly trying to to heal it. But the problem is like stopping something completely, you know, because you just want to keep doing it. I know for a lot of people it’s the opposite. Like they need a kick in the ass to get them going. You know, get to the gym, get to train that.

00:07:27:20 – 00:07:46:11
Nathan Crane
But I think once you find something you really enjoy and I watched one of your Instagram posts, by the way, where you talked about this. I loved hearing you talk about it because I teach this all the time to people who have a hard time getting the gym and exercising and staying motivated. It’s like you were saying, find something that you enjoy doing.

00:07:46:13 – 00:07:57:03
Nathan Crane
Find an exercise that you enjoy doing. Whatever that is doesn’t really matter because that’s what keeps you coming back for more.

00:07:57:03 – 00:08:22:23
Cayetano Calle
Yeah, 100%. Brother, you’re speaking my language. I am the exact way and I am fortunately. Finally, my heart had a mass because it has learned to to to slow down, to not always exercise. I always have to train. And even right now I have had to slow down. I had to change my my mindset around training for my knee.

00:08:23:13 – 00:08:49:05
Cayetano Calle
Now I’m really focusing on mobility and that’s really distracting me from, you know, not being able to fully jump like I was before. So really focusing on, on the split, on touching my toes and doing all these mobility moves that I absolutely love as well. So it’s just shifting that mindset. And because I had the discipline, obviously from from training, cause I love training so much and you have that in common now.

00:08:49:05 – 00:09:29:19
Cayetano Calle
It’s just changing that discipline and putting it toward. All right. Today as a recovery day, let’s focus on active recovery. Let’s do yoga and meditation. This stuff is good for you, like your discipline. So discipline yourself to do that because yeah, you’re right, most people need more. That’s why people are overweight and healthy and unhealthy. But there are some so few people like ourselves that actually do too much and we need to learn how to have balance and also fit in these modalities that, you know, our body needs, like the body as a system where we stress it, and then we have to give it time to rebuild self and we don’t give that time

00:09:29:19 – 00:09:41:18
Cayetano Calle
to rebuild itself. Then we’re, we’re cheating the system. We’re not letting it optimize how strong it could actually go if we don’t let it recover before we jump back into another training session.

00:09:42:21 – 00:10:05:24
Nathan Crane
It’s so true. There’s that mindset I’ve certainly been guilty of for the last six years that it’s like more training, more training. I need more training to make more gains right? And I get adapted to large amounts of volume and you do make a lot of gains, but there is a diminishing point of return where, you know too much volume and not enough recovery.

00:10:06:09 – 00:10:30:00
Nathan Crane
Then your gains either stay stagnant or you actually go backwards, you get injured, you overtrained, or your gains are very, very, very tiny, you know, versus like, okay, if I put more time and energy on recovery, on sleep, on nutrition, a meditation on, you know, sauna, red light therapy, etc., reduce volume a little bit and then maybe you can see your gains actually improve.

00:10:30:21 – 00:10:58:23
Nathan Crane
A good example of that, I think, is bodybuilders, bodybuilders who are really focused on hypertrophy and muscle size and strength, like they’ll spend maximum 2 hours at the gym, you know, an hour to 2 hours. They go in one or two body parts, boom, hammer, 8 to 12 sets, in most cases, chest and triceps, you know, and then they and then they go home.

00:10:59:04 – 00:11:22:12
Nathan Crane
It’s like that’s about it, you know? And and the next day they hit other body parts and they hit other body parts, and they’re resting those body parts for a couple of days in between. And over time, in years of doing that, they get massive, massive gains. Now there’s a natural bodybuilders who, you know, get great gains over time, who can optimize with diet, nutrition and sleep and things like that.

00:11:22:12 – 00:11:45:17
Nathan Crane
And then there’s the the unnatural, let’s say the in you know, I don’t even like using the term enhance it’s the drugs, you know it’s they’re the drug users that’s steroid users let’s put it that way. I think enhanced is to too gentle of a term it’s like now you’re using drugs use this. Yeah you’re yeah right. It’s like that’s what it is it’s not enhanced it’s steroids as drugs.

00:11:46:01 – 00:12:13:24
Nathan Crane
You know, I think people are enhanced when they’re, you know, actually enhancing their their body through natural methods. Obviously, I’m biased towards natural, clearly. But, you know, that’s a good example, right, where you get enough rest and recovery in between and the body parts actually recover. So that then that’s where your body rebuilds and grows, obviously. But I’ve definitely been guilty of like just pushing, pushing, pushing, pushing to the point where it does become injury.

00:12:13:24 – 00:12:18:03
Nathan Crane
And how old are you?

00:12:18:03 – 00:12:18:23
Cayetano Calle
I just turned 30.

00:12:19:08 – 00:12:44:06
Nathan Crane
Okay. So, yeah, you’re figuring it out, you know, younger than I have in terms of, you know, listening to the body and learned to back off when you need to back off. It’s a valuable, valuable skill set to have for sure. But so what is your what does your mobility routine look like right now? And like what have you seen in terms of benefits and gains and things like that?

00:12:44:06 – 00:13:09:12
Cayetano Calle
So I followed this gym in Australia called Community Gym Unit and there are these two yeah, Unity Gym now there are of new content and all of their old content and they’re all podcast were really nice to go back to. There’s these two Australian brothers that have trained under a portal and a bunch of other mobility experts and they’ve created programs.

00:13:09:12 – 00:13:40:03
Cayetano Calle
I was I was once a member a few years ago, so I went back to their programs and they have a flexibility program that I just follow to a tee. And I also supplement that with their they have a press a handstand program as well. And but basically it’s a bunch of loaded stretching. So for example, like when you go to touch your toes, instead of just doing that with your own bodyweight, you would actually hold on to a kettlebell like me.

00:13:40:05 – 00:14:01:03
Cayetano Calle
Let’s say you start off with like £25 kettlebell and you slowly go down and that kettlebell helps you get closer to touching your toes, for example, and you do reps like that. So it’s called loaded stretching. I do a lot of loaded stretching and mobility. And one thing I’ve learned, and two is the difference between passive and active.

00:14:01:03 – 00:14:28:08
Cayetano Calle
And a lot of us just hold the stretch with our but we should actually have active mobility as well. That’s what’s more functional, as active as flexing the muscle as we go through the flexibility movements to get strength in different ranges of motion. So really doing that, doing lateral lunges, kostek squats been really nice, some yoga flows as well.

00:14:29:18 – 00:14:35:13
Cayetano Calle
I do. I just I was going to check in my back for you.

00:14:35:20 – 00:14:38:14
Nathan Crane
How good? You’re good. Yeah, you can say whatever you want. So again.

00:14:39:01 – 00:15:00:09
Cayetano Calle
I was going to do the ask to graph spot with a weighted vest is nice and then just sitting there for a long periods of time kind of putting that extra weight on you, helps you stay there longer. So just different types like that. I have I tend to have tight hips, so I’ve been really focusing on just low mobility around that.

00:15:00:18 – 00:15:18:15
Cayetano Calle
And then also have a person, Hansan apparently has a lot of mobility training as well around the hips and and core with a lot of core a lot of core mobility training around that. So that’s what I’ve been focusing on.

00:15:20:11 – 00:15:48:21
Nathan Crane
Yeah. The difference between active and passive stretching is pretty substantial. You know, my, my research on stretching is, has been more on people 50 and older as demographic that I’ve served, you know, the past decade plus in terms of helping with health outcomes. Now I’m working a lot more with athletes, but in, in the older demographics, you’re, you know, just stretching at all passive active.

00:15:49:23 – 00:16:17:20
Nathan Crane
You’re doing loaded, you’re doing where you’re tensing the muscle as you go through it. Hold it for 5 seconds, relax deep and forget the name of what you call that are, you know, whereas our PPF point of PNL engaging all of those things have shown improvement as you age and flexibility is one of the super important things you need to focus on as you age.

00:16:18:15 – 00:16:43:20
Nathan Crane
People pull muscles easier, fall down and have trouble getting up, you know, lose balance, you break a hip, these kinds of things. So just having some additional range of motion, some additional flexibility as you get older can actually save your life. You know, I give a presentation on that and it’s super important you be so surprised at how many people can stand on one foot for more than 10 seconds who are over 50?

00:16:43:20 – 00:17:04:22
Nathan Crane
Oh, my gosh. The numbers are really small. I just did a presentation on this at about 400 people in the room. Most of them are 50 and older and, you know, majority of people couldn’t stand on one foot for more than like 20 seconds. And then we had our you know, you could tell the people who are doing yoga, they were on one foot for 2 minutes and, you know, one leg up and, you know, arms up and stuff like this.

00:17:05:20 – 00:17:36:12
Nathan Crane
We made it fun and gave away t shirts and prizes and stuff. But most people, so they lose balance. You lose balance and flexibility as you don’t use it as you age. But also for athletes having that more active range of motion, that more active stretch definitely helps prevent injury. It helps prevent injury and makes you more functional in the sense that whether it’s squats or snatches or cleaning jerks or gymnasts sticks or what, you know, parkour ninja, you know, ninja warrior stuff or any other sport, really.

00:17:36:12 – 00:18:06:11
Nathan Crane
I mean, look at basketball. Look at the way you move soccer. You know, you’re cutting in, you know, tennis, you’re turning, twisting things like this, having that extra range of motion that is active, meaning your muscles are used to, you know, tensing and tightening up as you’re moving through that extended range of motion. Absolutely helps prevent injury, but also gives you a better performance, gives you a better outcome, gives you more power and strength to be able to pull from, right?

00:18:08:05 – 00:18:33:14
Cayetano Calle
Yeah. If you have more access to more ranges of motion as an athlete, you can be first off, your ears are more less prone to injury. So if you’re putting yourself in awkward positions all the time, you know, if you if you train in a range of motion regularly, your tendons and ligaments are stronger, so you have less prone to strange stares, all that good stuff.

00:18:33:22 – 00:19:05:18
Cayetano Calle
So I, I put a high emphasis on mobility and definitely animal type movements, kind of like animal flow or animal type movements. I’ll do squat, I’ll do crawls, and I’ll try to mimic some of these animals like spiders, bear crawls, monkey crawls, ape crawl, stuff like that. Put yourself on the floor again. Because where we’re sitting constantly now in modern, modern day and we forget how to be on the floor.

00:19:05:18 – 00:19:24:20
Cayetano Calle
So people are so uncomfortable just sitting on the floor, they can’t, you know, as a child, it’s so easy. But then as we grow up, we lose that ability. So I put in my job, I’m on the computer most of the time, so I try to sit in a lotus position all day if I can, or I get microdosing some squats here and there.

00:19:25:04 – 00:19:26:06
Cayetano Calle
But my mother of.

00:19:26:13 – 00:19:29:10
Nathan Crane
Microdosing, I have that.

00:19:29:10 – 00:19:45:12
Cayetano Calle
Yeah. If I, if I feel like I’ve been sitting for too long, I’ll get up and I’m like, I’ll, what can I do? Let me just squats. I’m going to pull up something quick just to get the blood flowing, just to get my joints into that range of motion and make sure that they don’t forget to be active in those range of emotions.

00:19:45:12 – 00:19:49:05
Cayetano Calle
I think that ability is super important as awesome.

00:19:49:20 – 00:20:20:20
Nathan Crane
Yeah. You mentioned Ido Patel earlier. I found him, I don’t know, a handful of years ago and just geeked out on his channels watching his stuff. Awesome. You know, just what you’re talking about is like these animal movements, these these kind of, you know, non generic type of end range movements and motions that, you know, increase your range of motion, but also your strength.

00:20:21:07 – 00:20:39:03
Nathan Crane
And just watching his stuff is really cool, is really inspiring, right? Like all the stuff that he can do and how he moves his body. And I think he worked with Denny, work with Conor McGregor at one point and kind of helped him a few years about.

00:20:39:03 – 00:20:43:23
Cayetano Calle
Their relationship was. But yeah, I think they work together for one of his fights.

00:20:44:08 – 00:21:07:05
Nathan Crane
Yeah. I think he was kind of just guide him through some stuff and helping him, you know, get better, basically. Yeah, that’s really cool. That’s, that’s a big part of your routine. I definitely need to add in more of that. I’ve always like added mobility, like before I train and after I train. I think over the last couple of years, you know, mobility has always been important to me.

00:21:07:14 – 00:21:26:15
Nathan Crane
I think as I got more mobile, I kind of put less focus on it. But I’m is point now where it’s like I need to really ramp up my mobility routine again, you know, especially dealing with a couple of injuries. It’s like, okay, there’s something I need to put a lot more focus on now. And you’re kind of, you know, reminding me that that I need it.

00:21:26:15 – 00:21:40:13
Nathan Crane
And I think everybody tuning in, you know, could benefit from adding more mobility into their day. What is yours look like? Like how much time do you spend a day on improving mobility?

00:21:40:13 – 00:22:06:16
Cayetano Calle
I’m actually trying to get better at it because I think it’s super important, and especially for me that I’m sitting most of the time, even though I’m active, I’m working like I’m always sitting. So in the morning 100%, I’m either working out and I’m working out. Then the first 10 to 15 minutes as mobility and animal movements, I call it monkey flow.

00:22:06:16 – 00:22:30:21
Cayetano Calle
So I’m my program that I’m developing as monkey fuel, monkey flow, monkey mind. So I have just core exercises that I always do, but I really think are important for to always keep active and always, always have that in your toolset, to be able to drop into a squat, to be able to do certain crawls, to be able to hang from a bar.

00:22:30:21 – 00:22:53:17
Cayetano Calle
So certain things that I like to do 10 to 15 minutes before a workout and then if it’s a rest an the rest day, then I’ll do probably an hour mobility in the morning. So in the morning I always love to start my day or certain things I do right before, but part of my morning routine is movement, whether it’s a workout or strictly like mobility.

00:22:54:16 – 00:23:24:23
Cayetano Calle
And then at night, if I’m not dead, I usually do like I I’d like to do 20 to 30 minutes of mobility before, not last hour, where I just relax before I go to bed. So ideally, twice a day. Nice, nice. And then and then the microdosing throughout the day. If I feel like I’ve been sitting around for too long, then I might take like I might go for like a ten, 15 minute walk and then in between there I might do something like this and pull up.

00:23:25:06 – 00:23:29:01
Cayetano Calle
I might do some handstand, something just for practice, something.

00:23:29:09 – 00:23:50:13
Nathan Crane
So the program you’re developing, you said, is, is monkey fuel, monkey flow and monkey mind. I think I think I understand the monkey fuel and monkey flow part. I’m excited to hear more about it as you develop that program. But the monkey mind part I’m curious about, because in my kind of, you know, training experience with Buddhism, for example, you know, the monkey mind is like a bad thing, right?

00:23:50:13 – 00:24:22:01
Nathan Crane
The monkey mind is like the mind that’s always all over the place, you know, always living in the living in the future, living in the past, suffering too many thoughts, kind of ADHD thing all over the place. And you know, in Buddhism it’s they teach to control the mind, you know, use a stick and a and a leash, you know, the leashes to kind of keep the monkey or keep the mind from getting to far away to straight into the future and into the past, which is really where most suffering happens.

00:24:22:09 – 00:24:43:08
Nathan Crane
We’re all suffering happens, really mental, emotional suffering. And the stick is to kind of guide it, right? And it’s like I would go, here we go, here we go here. So in my training of the monkey mind, I’m like, okay, that sounds like a bad thing, but obviously you’re talking about monkey mind maybe in a different way. What do you mean by that?

00:24:43:08 – 00:25:09:14
Cayetano Calle
The second least analogy is going over here to the island. So actually it’s the same not even notice. But when I train I actually always wear a monkey on my pocket. It’s a stuffed animal monkey. And I put magnets on his hands, attach it to my pocket. So he always hands on my pocket when I train. And they’re really strong magnets.

00:25:09:14 – 00:25:38:08
Cayetano Calle
So he rarely ever falls off no matter if I’m doing flips or whatever. And I started it because of the monkey mind. I had a sports psychologist talk about the monkey mind and how he thought it was affecting me a lot. And I have severe ADHD and I also have OCD and I would always get into my head like one of the biggest things whenever I were to perform in competitions, I would get in my own head.

00:25:38:08 – 00:25:58:11
Cayetano Calle
I would got myself like 5 minutes of marketeering or something. Really? Oh, what are you doing? You didn’t train hard enough. You’re not ready for this competition like you can’t. You’re not supposed to be here like you’re an imposter and all this stuff. And I would get nervous and I would. I would, I would flop. And performance is on my mind.

00:25:59:01 – 00:26:27:24
Cayetano Calle
But my training was so good. I was like, Why can’t I perform? Like I trained why? And it was the monkey mind. I had a monkey on my shoulder, as you probably know, the the saying of the lion and the monkey mind. The monkey was whispering in my ear, all these things of doubt of my dollars. So to be here, all this negative talk before I was on the starting platform and when I realized like, Oh, wow, yeah, that’s what’s happening.

00:26:27:24 – 00:26:59:00
Cayetano Calle
And fine, just tell this monkey to shut up and like, go away. I listen to you. I would regain my confidence again before performing or for doing anything that made me nervous. And I’m also very forgetful. I came up with the idea of Why don’t I wear a monkey while I compete? To remind myself that whenever I have any doubtful thought, that’s just my monkey and I can kind of just brush it off and and perform at my best.

00:26:59:14 – 00:27:25:02
Cayetano Calle
And so I started doing nine really help. So whenever I would perform a worm on Monkey and I would squeeze and sometimes it helped me calm down and I would, I would just feel more relaxed and I would have better performances because of that. So yes, that’s the monkey mind. But also I love the way monkey when I train, I love to try to mimic movements of monkey.

00:27:25:02 – 00:27:47:10
Cayetano Calle
I think we come from the ape family and we’ve lost a lot of these basic movements that we were meant to do, like crawl, jump, swing, bang, all of these things that we don’t do anymore because we’re on our phones or on our desktop computer and texting and all this stuff. And I think if we can go back to movements, you know, we’ll be healthier for it.

00:27:47:10 – 00:28:15:14
Cayetano Calle
And that’s why the monkey flow part, the monkey mind, is because the whole premise around monkey and I like, but also to help find our monkey mind. And we are so far from distractions. We’re also trying to find what helps us get into flow, what helps us get into a meditative mindset, what can we do? I feel that movement fuel and mindset are three pillars that I really like to focus on.

00:28:16:02 – 00:28:56:13
Cayetano Calle
So the mind, the mindset pillar for me is how can you find a mindfulness practice to to become the best version of yourself, whether that breathwork or that’s just basic meditation sitting, whether that’s guided meditation from an app like headspace or calm, whether not the meditative walk, whatever it is that can get you to that meditative speed, that is everybody I feel like is a little bit different, but or even prayer for finding some kind of stillness practice that gets you into your own mind.

00:28:56:14 – 00:29:12:11
Cayetano Calle
And that’s why I think is really important. So finding that for everybody that’s part of that program is finding what is your meditation space? How can you get into that mindset, into that daily stillness, practice is nice.

00:29:12:11 – 00:29:39:08
Nathan Crane
I think that’s important. Part of all of our lives as athletes, as just human beings, is having a meditation in practice. I know it has helped me in my life tremendously over the last 17 plus years. I mean, dealing with addictions and traumas and abuse and healing from all of those things and childhood adverse events. Like without meditation, I definitely wouldn’t be where I am today for sure.

00:29:39:08 – 00:30:18:23
Nathan Crane
And all different kinds of meditation. I mean, you know, chanting with Hari Krishnas and sweat lodge singing and deep meditative prayer with Native Americans and you know, meditating with Buddhist monks and meditating in nature by myself for hours on end, you know, trying all different kinds of things, qigong and sound, healing all these different spiritual practices. I have found tremendous benefit and value in every single one of them, you know, even sitting and having theological and spiritual discussions about Christianity with Christians and and prayer and all of these things I find incredibly valuable.

00:30:18:23 – 00:30:43:00
Nathan Crane
And I agree each person should find a personal, meditative or mindfulness practice that works for you if you want to get to a higher level of health and peak performance and just a higher level of self-fulfillment and spiritual connection as a human being for sure. Now about the future. Oh, yeah, go ahead.

00:30:44:14 – 00:31:10:20
Cayetano Calle
I just wanted to touch lastly on the nervous system, too. I think it’s so important. I think mindset is the quickest way to to affect the nervous system where if you were I’m sure you have the audience, the parasympathetic nervous system and the sympathetic nervous system in a modern world, we’re constantly and sympathetic. We’re constantly we’re constantly firing our cortisol.

00:31:11:04 – 00:32:00:04
Cayetano Calle
And it’s it’s the issue for a lot of our lives. It’s kind of we elevating our quarters all day is not good or not good for our bodies and having a having having a mind, a meditative practice and help control them give us more into our sympathetic state and learning how to go between sympathetic to parasympathetic is a huge skill set for for for for mental health in general, just to be able to shift from one to another, knowing what, what breath words or what kind of practices can get us to calm down or back, which can get us a ramp up before our work out is I think it’s so value 100%.

00:32:01:05 – 00:32:16:00
Nathan Crane
Now shifting to the fuel part, what does your nutrition look like and how have you kind of optimized it over the years to support you as an athlete?

00:32:16:00 – 00:32:49:07
Cayetano Calle
So I grew up on the standard American diet, so which is a blessing and a curse because I was very unhealthy as a child. But I think it also shows that no matter where you come from, you can make changes. Because the way I eat now is definitely nowhere near the way I ate, how I grew up. So I grew up on McDonald’s, you know, Kellogg’s Oreos, I mean, you name it and all that kind of stuff.

00:32:49:20 – 00:33:14:14
Cayetano Calle
And when I was around eight, I wanted to quit four and I wanted to get into bodybuilding and get muscles and abs. So I’m like, you know, protein shakes and broccoli, chicken, rice, all this bodybuilding stuff kind of diet. I didn’t like the vegetables, but I ate them because they were in the diet plan and I found the moment.

00:33:15:14 – 00:33:43:15
Cayetano Calle
And so I went with that one diet started becoming somewhat important in my life of making protein changes, learning recipes that hit my protein and calories and everything. And then long story short, with how I going to plant based, I met a girl she wanted to go vegan as we were dating. She was vegetarian. She couldn’t give up cheese and I’m really good with diet.

00:33:43:15 – 00:33:52:13
Cayetano Calle
So I told her, Look, for a month I’ll go vegan with you just to get the ball rolling. But after the month you’re on your own. I’m going back.

00:33:53:06 – 00:33:53:19
Nathan Crane
It’s like.

00:33:53:19 – 00:33:54:22
Cayetano Calle
All right, cool. Do it.

00:33:55:04 – 00:33:55:19
Nathan Crane
How old.

00:33:55:19 – 00:34:22:18
Cayetano Calle
Were you? I, I was 20, 21, 22 ish around that time. So for that month, my fiber intake went up significantly. I was getting so much more beans. And now we did it wrong, but we didn’t know what Whole Foods plant based was. So we ate like beyond chicken all the time. I think I had the same biontech and wrap for lunch every day.

00:34:22:19 – 00:34:34:18
Cayetano Calle
I didn’t know what else to cook. We had to say cheese as protein shakes. I mean, we may been broke and I think sometimes, but it really wasn’t the healthiest vegan diet. But my favorite.

00:34:35:14 – 00:34:56:22
Nathan Crane
And then people blame the vegan diet for their health problems and their gut issues and their eczema and, you know, all the issues that come and they go, oh, it’s the vegan diet. And most of the time when you break it down and go, Well, what were you eating? It’s mostly processed crap and ultra processed foods. And you go, Okay, I had nothing to do with a vegan.

00:34:56:22 – 00:35:02:05
Nathan Crane
I’m sorry, it had to do with the process and ultra processed stuff that you were constantly putting in.

00:35:02:13 – 00:35:33:05
Cayetano Calle
You have you have to be specific about Whole Foods plant or you know, it’s it’s different diet. You can be just as unhealthy as someone on the standard American diet on a vegan diet nowadays which is crazy for now. I have to be specific. I’m like, What kind of vegan diet are you on? So we did it wrong in the beginning and then eventually down the line I saw my first documentary, I think it was bought over knives and recommended it to me.

00:35:33:22 – 00:35:59:16
Cayetano Calle
And I was on the way and I got hooked. I’m like, Oh my God, this is it. I got to figure this out. So I started, I do everything. I start cooking from scratch. All the fake meats and cheeses were super in on that. And I read Brendan Rodgers book Forget the name of his book, No, he’s he’s not the owner of Vega.

00:36:00:07 – 00:36:09:13
Cayetano Calle
Yeah. I triathlete. I forgot the name of his book. Brian, I think, I think it’s drive him right.

00:36:09:13 – 00:36:12:17
Nathan Crane
Yeah, yeah, yeah.

00:36:12:17 – 00:36:37:23
Cayetano Calle
Brendan raises drive and it’s like athlete nutrition for plant based athletes. So, man, I got into making his recipes and I just got I found a passion for being in the kitchen and coming up with delicious recipes that are, you know, high performance based for profit. The doctor came of my passions. I started making YouTube videos about my recipes and talking about plant based and everything.

00:36:38:19 – 00:37:05:21
Cayetano Calle
That’s how I came to this came out eventually. And I sort of, you know, my my athleticism didn’t deteriorate. I got stronger. So I was in protein to fix my blood result or find something like this. Then, you know, I feel good. I’m also better for the environment, a lot more animals. So I was in it for, for about a year.

00:37:05:21 – 00:37:40:03
Cayetano Calle
Yeah. There was a few months ago I was 100% vegan recently. I just, I include some animal products on my diet here and there, but it’s not anything I cook. I just gave myself the freedom for whenever my family members cooking something on Thanksgiving or Christmas dinner or it’s my birthday or like that, I will allow myself to indulge and and and animal products, but I don’t have it in my fridge.

00:37:40:03 – 00:38:02:16
Cayetano Calle
I don’t know how to cook it or anything like that. So I guess I’m like 99% plant based or for lack of a better term. But yeah, that’s been my, my journey. I would say for the most part now. I’ve been through the Whole Foods plant based 100%. I’ve been through the junk food vegan a little bit. I’ve been through a balance of both.

00:38:03:06 – 00:38:29:22
Cayetano Calle
And I think a good balance for me personally in my life is, you know, around 85 Whole Foods plant based and then the other 15%. I do indulge in the process vegan food and. You know, whenever I go out to eat, you know, sometimes I’ll indulge in fast food and stuff like that. So that’s kind of my approach at the moment and I feel relatively good on it.

00:38:30:18 – 00:38:58:03
Nathan Crane
That’s awesome. I literally just gave a keynote presentation on a cruise to a vegan event and plant plant based. And basically that’s what I told people. Like it’s a good goal to get to at least 80% Whole Foods plant based, whether you’re vegan or not, you know, just getting a lot more real foods, whole foods and plant based real food, whole foods into your diet.

00:38:58:24 – 00:39:27:15
Nathan Crane
You’re going to see improvements in just about everything. I mean, you increase your fiber intake, you’re going to see improvements in gut health, especially when you’re eating more diverse foods. Right. It’s not just like you’re not just eating beans and rice every day either. That’s an important distinction. It’s like you might be eating rice beans, but you’re also eating five or six servings of different vegetables every day, five or six servings of different fruits every day, a handful or so of nuts and seeds.

00:39:27:15 – 00:39:44:13
Nathan Crane
You know, you’re getting a good diversity of different foods, herbs and mushrooms and onions and berries and things like that. And you’re getting, you know, multiple different kinds of foods throughout the week, not just the same thing over and over and over. Like you had that kind of fake chicken wrap every day because you didn’t know how to cook.

00:39:44:17 – 00:40:12:15
Nathan Crane
That’s what happens to a lot of people. You know, they don’t get cookbooks and learn how to cook. They just find a couple recipes that they just kind of think of and then they just stick to it. And the problem with that is you don’t end up getting enough diversity in the nutrients. I mean, if you look at and I’ve actually done the math, I pulled together like what would it take to get 100% of the RDA of every nutrient from Whole Foods without a supplement on a vegan diet?

00:40:12:17 – 00:40:32:13
Nathan Crane
Right. And I put it all together and it’s like you need good diversity of different foods because some foods have higher vitamin A, some have higher vitamin C, some have no vitamin C, some foods have higher, you know, different minerals and, you know, iodine and no iodine and and vitamin K1 and so forth. And some have none of it.

00:40:32:20 – 00:40:51:21
Nathan Crane
And so if you get a good diversity, then generally you don’t have to worry about it. If you’re on a strict vegan diet, there are a few nutrients you you should test and measure and check like B-12, vitamin D. But if you’re on an omnivore carnivore diet, you should be, you know, testing anyway. There are a lot of omnivores who test really low for vitamin D and B12.

00:40:52:05 – 00:41:19:11
Nathan Crane
Vegans definitely test lower than most, but you should test, you know, and should also test K to not not everyone converts k one to k two and you should test your omegas. You know, and EPA and make sure you’re getting enough, you know, as well as iodine, you know, all most of those things you can get on a vegan diet except B12 generally most people can’t convert it from the bacteria in their guts, even though some can.

00:41:19:20 – 00:41:40:16
Nathan Crane
So the problem is there’s guys out there that go, Oh, you can’t get any of these nutrients from from plants it’s BS. A lot of these nutrients you can and vitamin D you get from the sun anyway so you know either vegetarian or vegan diet with some testing of a few nutrients you get every nutrient amino acid, mineral, vitamin, etc. and maybe you need a couple of supplements.

00:41:40:20 – 00:42:08:15
Nathan Crane
It just depends how your body converts things, but if you’re getting a wide range, whole diverse, you know, nutrient dense diet majority of your nutrients from majority of your foods, from whole plant foods, ideally organic, then you’re not taking in all of the pesticides, herbicides, fungicides and, you know, toxic, finding your body more so ideally organic whole plant foods like you’re just going to feel better and have more energy and, you know, perform better as an athlete.

00:42:08:15 – 00:42:17:04
Nathan Crane
I see it again and again and again working with people and seen it in my own life as well.

00:42:17:04 – 00:42:45:18
Cayetano Calle
No wonder personally I’m 100% behind you on that. I think it’s it’s not about being perfect and doing your best. And then everybody is an individual. So if you can get a blood test and find out what your individual blind spots are, what are you missing? Even though you have the 80% plant based diet that everybody is going to not convert certain nutrients the same way as others.

00:42:46:09 – 00:43:10:06
Cayetano Calle
So, yeah, 5% by backing that up and also learning how to, you know, definitely learning some staple meals was really important for me. And so what I do personally is I have like I’ve learned to rotate some breakfast ideas and then I have lunch and dinner kind of like in the same category. And I like to rotate those recipes throughout the week.

00:43:10:17 – 00:43:30:23
Cayetano Calle
But if I find a restaurant where I’m like, Oh, wow, this is good, easy to make hi nutrients. I’m going to I write down the recipe and my own notes. I keep a file in my in my phone and I’ll rotate recipes every week. And that’s how I keep the diversity too. So like one week I have spinach, next week it’s kale, and other week it’s arugula.

00:43:31:04 – 00:43:59:22
Cayetano Calle
And then I figured cruciferous vegetables this week is broccoli, next week is asparagus, next week is Brussels sprouts. And I’m constantly changing the diversity of the food by going to different recipes every week. But having the staples, I think is really important. So just to how busy you can make within 5 minutes of easy so that you don’t have any excuse and having the ingredients already there but and then also exploring different recipes as well.

00:43:59:22 – 00:44:26:19
Cayetano Calle
Going on YouTube is a great reason recipe books are also great resource and you know finding out for me personally, I think the biggest revelation for me was I don’t think I’ve actually personally I know there’s people that actually do like the piece of meat. For me personally, I don’t think I actually do like piece of meat. I never really just like boiled chicken or like just a plain steak.

00:44:27:00 – 00:44:53:02
Cayetano Calle
It wasn’t really my thing. Like, for me, meat was really good when it was fried or it was breaded. It had barbecue sauce or ketchup and mayo had a cheese over it. Like that’s when I really liked me. And then I realized if I can just cook tofu or use the same, you know, and all this meat stuff that makes it taste good, it’s all points like the oil, the seasonings, the sauces.

00:44:53:13 – 00:45:18:02
Cayetano Calle
Most of these things that make meat taste really good is once you just got used to the texture of meat and and then absorb the flavor of the plants and you put it in a sandwich or you put it with rice and whatever. So if you just learn to use those seasonings and those flavorings in tofu and tempeh or in a stew or whatever you want, you realize the taste is relatively the same.

00:45:18:09 – 00:45:41:13
Cayetano Calle
You just have to kind of get used to the texture or trying to make it much better for you. But yeah, that was my revelation for me is rotating, making sure I’m getting a diverse, different plant, sources of nutrients, different beans every week, having staple recipes. So I know it’s easy to hit. And then knowing what seasonings I want sauces.

00:45:41:13 – 00:45:46:14
Cayetano Calle
I really like that. Make these foods taste just as good as it did when I wasn’t being.

00:45:47:19 – 00:45:48:15
Nathan Crane
So good point.

00:45:48:15 – 00:45:51:01
Cayetano Calle
Or plant based. I’m not vegan anymore.

00:45:51:01 – 00:46:27:20
Nathan Crane
Yeah. I like people to show me any group of human beings that salivate at a salivate over, you know, a dead rotting carcass and can tear a rabbit in half with their teeth and and eat the entire rabbit head to tell intestines, guts, feces, bones, skin, fur, skull, everything. Right, like people call themselves carnivores today. I just I have to laugh at it like I’m however you want to eat and choose your diet doesn’t bother me at all.

00:46:27:20 – 00:46:50:10
Nathan Crane
I have no problem with it. And. And I try not to judge. Right. But the reality is, though, you’re not a carnivore just by eating steak all day long, you know, you’re you’re you’re eating, you know, dead animal, flesh eating. You’re eating beef and that’s it muscle pretty much. Right? Like in some fat. You’re not a carnivore if you don’t eat like carnivores are omnivores.

00:46:50:10 – 00:47:12:21
Nathan Crane
My dogs that hunt out in nature on their own. I never taught them this right. They go out when we were hiking through the woods. They literally will catch a rabbit, kill it, and they will fight over it and eat it head to toe. So people who say, oh, yeah, we eat nose to tail, carnivore, you know, they’re eating some liver, they’re eating some heart, they’re eating some muscle.

00:47:13:05 – 00:47:38:11
Nathan Crane
They’re not eating the fur. This is where omnivore, true omnivores and carnivores actually get their fiber from is the fur that they eat. That’s actually a fiber in their intestines. They also eat plants. Carnivores eat plants. This is something that people who promote a carnivore diet today don’t understand or don’t want to accept or don’t know. Omnivores and true carnivores, true carnivores actually eat plants.

00:47:38:11 – 00:48:01:00
Nathan Crane
And where do they get their plants? They get it from the stomach of the animals that eat the plants. They eat the herbivores and the herbivores eat what plants and the stomach is full stomach and intestines are full of fermenting plant matter. Guess where the carnivore goes first? The carnivore goes straight for the stomach. Right. That’s that’s their that’s their sweet spot.

00:48:01:00 – 00:48:26:03
Nathan Crane
When they get a kill, a lion kills a gazelle, the first place they usually start eating is right at the stomach. They get the intestines, the stomach, colon, you know, they’re eating all of that flesh and they’re eating all the fermented plant matter, right? Like we eat kimchi and we eat fermented plants for the bacteria and sauerkraut and truly fermented pickles and vegetables and things like that.

00:48:26:11 – 00:48:50:04
Nathan Crane
They’re fantastic for our bodies. They feed our bacteria. They help improve our immune system. Well, carnivores do the same thing, but they eat it from the animals that they killed. So the people on a cardboard diet today, unless they’re eating like true carnivores, they’re not carnivores at all. They’re they’re technically scavengers, you know, but even the scavengers eat the full animal from, you know, the bone.

00:48:50:07 – 00:49:10:11
Nathan Crane
You know, they’ll pick everything off the bone. Obviously, the fur, the organs, the flesh, everything. But they the my my point being is they love it. They salivate over it. They look for it. My dogs will find a rotten carcass that’s 20 days old and they will eat it. And I’m just like, I’m disgusted, but I’m like, well, that’s their nature, human beings.

00:49:10:11 – 00:49:38:23
Nathan Crane
That’s clearly not our nature. You know, we got to salt it up. We got to cook it. We got to you don’t have to salt up and cook an orange or a tomato or a cucumber or celery or even broccoli. I mean, just raw broccoli is actually pretty good once you’re used to eating a more plant based diet, like even vegetables that, you know, I used to turn my nose up to as a kid because I grew up also on these high sugar, highly palatable, highly ultra processed foods.

00:49:38:23 – 00:49:56:19
Nathan Crane
And then you eat something like broccoli or carrot, which actually tastes fantastic now by themselves, you know, as a kid or somebody who’s not used to it, you’re like, Oh, these are disgusting. Guess what? When you stop eating the ultra processed, highly palatable, highly sugary processed foods and eat more real foods, those foods actually start to taste really good.

00:49:57:01 – 00:50:13:24
Nathan Crane
I don’t see any humans out there eating these dead rotten carcasses, calling themselves carnivores and salivating over it. In fact, they probably get really sick and maybe even die. So you’re not carnivores out there. I’m sorry, guys. You’re just not I don’t care if you eat like that. I don’t care if you do plant based diet. It doesn’t matter to me.

00:50:13:24 – 00:50:21:05
Nathan Crane
But, you know, calling yourself a carnivore is just not accurate at all.

00:50:21:05 – 00:50:46:05
Cayetano Calle
I think, too, like, you know, they like to point to when we were were natural hunter gatherers, you know, I think they only live like 30 or 40 years as their expected lifespan. So yeah, they survived on me, but they didn’t thrive. You look at people who are thriving, who’s living the longest lives, their blue zones are all plant based diets, you know.

00:50:46:05 – 00:51:04:23
Cayetano Calle
So I think that speaks to what we’re actually meant to eat. And, you know, where we come from. The family apes are herbivores. They are plant based. We are designed to eat plant based. That’s what we thrive on. We can survive on a meat, of course, and survive on a lot of things. It doesn’t mean. But we don’t live.

00:51:05:13 – 00:51:20:06
Cayetano Calle
We’re not going to live very long. We’re not going to thrive for a long time. Our bodies are eventually going to break down. We’re very resilient to what we put in our bodies for a long time, but over time, then we develop. That’s why we develop a lot of these diseases for sure.

00:51:21:07 – 00:51:43:01
Nathan Crane
Yeah, I agree. I think I think a lot of the indigenous communities that die really young, a lot of that has been of cleaned up from basically basic sanitation. But to your point, because a lot of those diseases, a lot of you know, a lot of them die really young from, you know, basic infections that now we have simple solutions for or things like that.

00:51:43:01 – 00:52:15:02
Nathan Crane
But even so, if you look at anthropology and you look at majority of historians agree that most indigenous communities that have lived on planet Earth for many, many thousands of years who were go back hundreds or thousands years to hunter gatherers, most of them agree that only about 30% of their diet came from animals and 70% came from plants, came from fruit and honey and tubers came mostly from the gathering because it was very, very difficult to go out and find and kill an animal.

00:52:15:02 – 00:52:38:00
Nathan Crane
I mean, anybody who’s ever gone hunting before knows how, even with a gun, you know, back then, even way back then, they didn’t have bows and arrows. You know, it was spears, you know, hard is it kill an animal with as sophisticated bow today, let alone a gun. When you’re out hiking for hours and hours in the woods like you have, you can shoot from like 100 yards away.

00:52:38:06 – 00:53:05:13
Nathan Crane
Right back then, you had to be like, you know, ten feet away from an animal and get them with a spear. You know how hard it would be to actually kill an animal so insanely difficult. So, you know, they would go sometimes weeks without any animal, any animal food whatsoever. It’s just so difficult to kill an animal. So people like, oh, yeah, all these tribes that, you know, paleo diet is like the paleo diet was more than 70% plants or more, and there’d be weeks where it was.

00:53:05:19 – 00:53:34:17
Nathan Crane
There were hundreds of plant based because they didn’t have any animal foods whatsoever. So even that’s most people are confused about and don’t really understand. And even today, like the the Hadza, Hausa, Hadza tribe and others, you know, even 70% of their diet is plant based. 30% only comes from meat. If people go, Oh, I want to live like them, well, then eat less meat, eat more plants, you know, because they yeah, it’s just it’s kind of ridiculous.

00:53:34:17 – 00:53:52:17
Nathan Crane
People take these ideas and then convert them to their own bias and their own beliefs. But I mean, look at the anthropology, look at the history, what the historians write about, and look at what people are even living like today. People go, Oh, I went and stayed with the heartland. They ate, you know, animals the whole time. It’s like, Yeah, but did you stay with them year round?

00:53:52:18 – 00:54:10:05
Nathan Crane
They doing that year round and most of the time no, they’re not all the time. They’re eating a lot of fruit, a lot of honey, a lot of tubers, you know, a lot of things that they gather a lot of fruits and and vegetables that they actually gather. But even how people used to eat doesn’t mean that’s how we have to eat today.

00:54:10:13 – 00:54:25:20
Nathan Crane
Certainly getting rid of the ultra processed foods and highly processed foods and more real foods is going to help our health and and performance as athletes. That’s clear. I mean, that’s that’s got to be number one for most people, right? Most people just are still eating way too much processed crap.

00:54:25:20 – 00:54:26:17
Cayetano Calle
Yeah, definitely.

00:54:27:14 – 00:55:00:08
Nathan Crane
So you I mean, you’re on Instagram. I know. I follow you at the street beast, right? I see you posts in like a bunch of delicious looking like homemade ice cream. I think ice cream recipes and stuff that look really good. Bears are cool. People can follow you there. I know you do nutrition coaching as well. Where else can people get in touch with you?

00:55:00:08 – 00:55:20:11
Cayetano Calle
I also have a YouTube channel on Street Beast TV, but yeah, Instagram is usually the main platform where I’m posting and contact me. Message me. If you’re interested in talking or have any questions or want to talk about personal coaching with me, that’s usually the best way to contact.

00:55:21:14 – 00:55:36:18
Nathan Crane
Awesome, cool man. Well, I appreciate you coming on the podcast. Great to meet you. And keep keep up the awesome work I’m going to get. I’m going to get going on more mobility. Now, you’ve inspired me to add it back in more to my routine now.

00:55:36:18 – 00:55:39:15
Cayetano Calle
So Rachel.

00:55:39:24 – 00:55:41:21
Nathan Crane
I will get on it. So appreciate it, man.

00:55:43:05 – 00:55:44:05
Cayetano Calle
I think, for having me.

00:55:44:13 – 00:55:45:09
Nathan Crane
All right. Take care.