If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. In this episode of Mind Pump, Amelia Boone, the Queen of Pain, she's got to be one of the most decorated obstacle course racers in the world, right? She's amassed more than 50 podiums and 30 victories. That's so crazy. But a lot of people don't know, she went through some crazy struggles. I think in 2016, stress fractured to her femur and to her sacrum. Those are two areas that are very, very difficult to break. Yeah. And so it kind of pointed to maybe overtraining, you know, maybe just pushing too hard. Like, we talked a lot about this with her in the episode. Rumor has it this was her favorite podcast she's ever done.  That's what she said, I think.  Okay. So the amount of discipline and running takes one year. She talks about this in the episode. She did a race every other weekend for an entire year. Imagine the work ethic it has put in, it has to go to do that. In addition to that, this woman runs a full-time job as a lawyer for Apple. She's kind of like the Terminator.  Yeah. Well, and that's the thing, like, is she the Terminator? Is she, you know, and we talk about that in this episode. We get really deep with her. It's a great conversation. You're not going to want to miss it. Now, if you are listening, you are interested in obstacle course racing or you want to be able to move like some of their top athletes, we have a program that we designed for you. It's called Maps Performance. It is our answer to, you know, functional training, crossfit training, obstacle course type training. It is a program designed to get you to move better, period, bar none, mobility, strength, agility, power, you know, having a big endurance, all of that. It's in the program. There's four phases. It's the longest program that we offer. I think it's like 16 weeks long. If I'm not mistaken or something like that, 14 to 16 weeks long, four different phases all broken down, video demos of the exercises. This program probably contains more movements that you've never seen or know of in comparison to our other programs. If you're always into hypertrophy training, give this one a try. I promise you're going to see some huge benefit, especially to your prime exercises like squats, deadlifts and hand cleans. It's a great program. You can get more information on it at mindpumpmedia.com. Don't forget to, if you want to find Amelia Boone, you can find her at AmeliaBooneRacing.com. It's Amelia's A-M-E-L-I-A. And then Boone is B-O-O-N-E-Racing.com. And her Instagram is at Arboone11. That's A-R-B-O-O-N-E-1-1. And that's for Instagram. My girlfriend works for JJ Albany's, which is a, the largest concrete company in the area. So they do a lot of stuff for Apple and Google. And so they're so undercover about stuff. Like if they're laying, they'll be laying like concrete for like a new building. And they have to, they're the only, these are the only companies they have to do this with. Everybody else, they pour concrete for it. No one has to do, it's not a big deal. But with Apple, it can't even be titled Apple. It's gonna have like a code name. People, if you have, you pull your phone out. Guys have been- No, she'll tell me, she'll tell me that people are getting launched off a job and actually fired if they pull their phone out on the job site. They can't even pull their phone out on the job site. It's so strict. I mean, it's like, how do you think all of our phone stuff leaks? It's because our suppliers. So if we say we need glass, you know, we need glass screens for, and so everyone's like, oh, new iPhone has glass. It's just gonna be a lot. So that's how it leaks out. It's not with an Apple. It's who we're getting our parts from. Ah, see. That's crazy.   It feels like as an outsider looking in, it feels like you guys- It's like one-upping each other. Yeah, that's what it seems like. It's like, oh, Google just got this. Oh, here comes Apple. And it's like, you guys keep- Future countries. Right. I know. I feel like- I live in Appoland. Exactly. Now with Amazon and their like second campus, wherever that's going to be, and everyone's like, oh, what city? And I'm like, please God, don't bring it down to the Bay area. Oh, it's crazy around here. We don't need anymore. Oh, we don't need anymore. How long have you been there for now? I've been at Apple for two years. Oh, just two years? Yeah, just two years. What did you do before that? I was at a law firm in Chicago. So I was there for six years at like one of the largest law firms in the world. I wanted to be a lawyer when I was a kid. And what- Did you like to argue? No, it was true. That's true. Like my mom always told me I was a kid. She's like, you're going to be a good lawyer one day. She's scolding me. But what turned me off, I'll never forget, I was 16 years old and I was dating this girl and her father was a lawyer. Yeah. And I went to his work and I'm standing in his office and his whole office is from floor to ceiling just all these books all the way around him. And I was like, whoa, I was like, do you have to read all these? And he's like, oh, I've read all of those. And I'm like, he's like, you have to read at least that just to become a lawyer. And at that moment I was turned off. Because it wasn't like a few books. It was like silver. I looked around and thought this would take me a lifetime to read all of them. And they're not like fun books. No. Yeah, they're like this of law. It's another language really. And the funny thing is I still kept some of my textbooks from law school and they're all highlighted and color coded. And I go, what am I going to do? Why do I keep these?  And I'm like, no, you don't. I don't know. Maybe it's just like this. Like I spent so much money on law school. I'm going to take this textbook. You have to know this. You'll have to see it. Like look what I did. I read all this. Well, being a kid who wanted to do that and then absolutely changed my mind, I would love to ask you what that process was like. Was it some of the hardest times? Studying, going through the school. What was it like for you? Yeah, I was one of those kids that I love school. If I could be a lifelong student, I would be a lifelong student. I'd be like, what can I go back and get my degree? And I almost, I thought about, I want to get a medical degree. I was like, can I be like a doctor of physical therapy and a lawyer or something like that? Damn, that's a great combo. So I love school. And that's why to me at this point. Why do you think that is? Is it the structure of school or is it learning or both? Something early on maybe happened to you? What was so wrong in your life that you liked it? No, for me, I just, I love to learn. And so when I don't know something and then I'll delve into that area and too and things like that. And I think it started when I started getting involved in athletics, which wasn't until I was out of law school. I mean, it was really when I was like 27 years old when I started racing. And so I wanted to learn everything about the body and everything about, you know, training methods and things like that. I just, I don't know, I just love to learn. Have you always been an overachiever? Always, always, unfortunately. I remember when it was like the summer reading program, you know, did you ever do that as your parents put there in like the summer reading program and you like had to read a number of books when you were a little? So I was seven years old and, you know, you're supposed to read 20 books a summer and you would get a certain sticker. I think I read 112 that summer because I just, yes. Wow. I just had to win. I just had to win. I had to beat all the other kids in the town. You just win, crush everybody. Crush everyone else. You want to be first, second and third. So unpacking that, where does that stem from? Did you get it from your parents? I mean, were you pushed at an early age? What excited you about learning like that? No, the funny thing is, is my parents, and you talk to them, are very kind of like average students. Like they were B and C students. Like they were smart, but they always told me they saw from very early age that I was just like kind of innately driven. And so they acted as a balance to that and to be like, it's okay, Amelia, to get a B. Like it's okay. It's okay. Like you don't always have to be, very good parenting. And I owe a lot to them is that had I had parents that were like, if you don't get an A, if you don't get in the top school in the country, if you don't do this, I mean, I think I would have combusted at an early age. So I think there is definitely something that is innate there. And it's hard to really pinpoint where it comes from because my sister is very smart, but it's the complete opposite. She's very laid back. She's very, I mean, we're like, pretty much you would never guess we were really. Who's older? Yeah. She's older. And how many siblings? Just the two of us. Okay. Do you find it tough to be still? Yes. Absolutely. Which being a lawyer then is very tough sometimes because you're at a desk for so long. And so that's why I think it's one of those things where if you're at a desk for 10 hours a day, then I'm like, I want to go out and run for 40 miles a day to get rid of all that energy and things like that. And you said that started after law school? Yeah.  I played soccer. I played softball. Team sports, just kind of a jack of all trades kid. I was pretty good at everything I picked up. I was actually an excellent golfer. It was just way too slow for me. I couldn't deal with it. But I never really thought about playing beyond high school and I was never really good enough to play beyond high school. I always just was going to focus on academics. And so I didn't really do anything during college, during law school. I think I was one of those people. I went to the gym and did the elliptical for 30 minutes because that's what you did to stay in shape, right? But it wasn't until I was a first year associate at a law firm in Chicago. And I saw a lot of my friends around me to deal with the stress. It's a very high stressful environment. There was a lot of happy hours and a lot of boozing. And don't get me wrong, like I'm all for that. But that's how they decompress. And I kind of found racing and athletics as like my stress release. And that's kind of where it started. What was the first thing that you did that really kicked that off? Was it a race or was it? Yeah, I signed up with through friends of four co-workers at work, showed me this thing. They're like, look at this. It's called the Tough Mudder. And they showed me these people crawling through electrical wires and jumping over fire. And I was like, sign me up. Yeah, you're like, that's me. Sign me up. Let's do this. So it was up in Wisconsin at the ski hill in Wisconsin. And we ran it and we finished. And everyone was like, that's cool. Check that off the list. Like go back to our lives. And I was like, when was the next one? And I got an email a week after that said, congratulations, you're invited to sign up for the first World's Toughest Mudder. Which so the World's Toughest Mudder was a Tough Mudder course where you did it as many laps as possible in 24 hours. I'd only run one race in my life at this point, the Tough Mudder. And for some unknown reason, I decided I wanted to do that. It was in December in New Jersey. And no experience. The first time I'd ever run was 13 miles. And for some unknown reason, I decided to pull the trigger and do that. What year was this? 2011. Okay. Yeah.  But I think it was the most alive that I ever felt too. And that's just kind of what kept me coming back. Now, do you have this personality and everything that you do with work and everything else? Do you feel like that? Anything is how you do everything? Yeah, I think that it's funny. I actually think that people are very, like I actually think I'm pretty risk adverse and pretty, you know, like the lawyer part of me is very logical and very driven by, you know, thought and the head and things like that. And then I feel like it's almost that the racing is kind of the outlet, the primal outlet to be driven by, you know, things like by the heart. And just by pure physical drive. And so I almost feel like it's kind of that outlet that the rest of me doesn't really get. Because if you ask my parents, when I signed up for that first race and they're like, what? I mean, that's just not, you know, I was the kid that was like afraid to, I was the kid that like didn't want to sleep over at a friend's house because she, because I was afraid I wouldn't get enough sleep at night, you know, like I just, I was always very by the book would not take any risks. And so then it's like, oh yeah, sure I'm going to go run around in the freezing cold for 24 hours in December. It seemed completely out of personality for me. So it feels like breaking free. Yeah, completely. And I think that I think, and I think that the more I've seen kind of the sport of obstacle racing evolve and you see more and more people drawn to it. And I think it's because so many people are trying to search for something there is that, like we have set up our lives in such a way that like everything can be easy, like everything can be automated, everything can be given to you. And it's almost like people are searching out for suffering because we don't have, we live in a world. And I'll say this like in our, obviously in America and this is a gross generalization because there are, there is still a lot of unnecessary suffering in America. But we have set ourselves up to where, you know, everything can be so easy. And I don't, I think that human nature is to at some point want to struggle and people have found these races as kind of that outlet. 100%. So we talked to Joe Decina about was exactly that. Yeah. Oh yeah. I'm sure. Cause we've, we talked about the, the rise of just OCR in general. Like in a lot, 15 years ago, no one was really doing anything like that. All of a sudden you see this and we are becoming so plugged in that it gives you that sense of feeling that pain, that struggle, like you just don't get that. Like we used to get that 20, 30 years ago or even further back. Well, I think growth, growth happens from challenge. And when you're not being challenged regularly, like we evolved to be, and the thing is a lot of people don't realize why they feel terrible. You know, why do I feel terrible? I have everything. I've got a house. I've got, you know, my family. I've got a job. Like why am I anxious? Why am I depressed? Like even people who eat healthy and who exercise, like why do I still feel this way? And it's, we evolved growing and learning through challenge. And when you take all that away, it can feel, for many people can feel empty. Yeah. And it's never enough. That's the thing.   So it's one of those things that's finding different means, I think. Now as you continue to do this, because you've been racing now for, since 2011 you said? Yeah. Okay. And obviously highly decorated, very successful in racing. Where do you find that challenge now? It's tough. I mean, I think for, for a while, I kind of went through this a little bit disillusionment that I was like, okay, I've done everything.  I've won world championships. And so for me, it's always seeking out that next challenge. And there, I have a lot of races on my bucket list that they're not necessarily, the great thing about obstacle racing is it's evolving. There are more and more races coming out and more different challenges. Like I'm going to Iceland in December to run a 24-hour obstacle race in Iceland in December, which should be fun. It's 23 hours of darkness. Nice and warm. Yeah, yeah. Nice and warm. And a great way to see the country in the dead of winter. But I think for me too, it's also, I've started a branch often to just pure ultra running as well. And there's a lot of really, I just kind of find the gnarliest thing out there. And I say, I want to do that. How's your body holding up to this constant challenge because it is extreme in the sense that you're pushing your body on a consistent level or constant, always finding those new challenges. Have you noticed any detriments to whether it be your physical body or hormones or anything like that or the things that people expect to be challenged in that case? Yeah, I flew very high for about my first five years is that I was just, we raced year round and I raced probably every other week year round for five years. Wow. And a lot of these, I mean, there's some are shorter but a lot of them are, and there was no concept of off season and because I didn't come from a very structured, I didn't run in college, I didn't play in college, I didn't have a concept of cycling your training or even taking an off season. And it caught up to me. I mean, to spring of 2016, I got a stress fracture in my femur that ended up spiraling into a full fracture and then I was out for six months with that and I tried to come back. Okay, I tried to come back too quickly because I had no idea what I was doing and ended up with a stress fracture in my sacrum. I was out for 18 months and that's actually forced me to completely kind of readjust my thinking and my process with this because I trusted my body for so long to just do what it needed to do and that I put it through a lot of abuse. I spent three or four days out in the woods with Joda Sena during his death races, carrying things up a mountain and just going on no sleep and my body was great and it did what I asked it to do and then all of a sudden everything just broke and I think that it was fine. Like, okay, take a step back and realize like you've had no strategy to your training at all and like maybe you actually like you're an athlete, Amelia, and now you need to train like an athlete.  How can I train to kind of promote more strength? Yeah, because when you talk about stress fractures of those such strong bones, you're talking about the femur, the sacrum, those are two areas are pretty rarely broken in that particular way. Did you have to go through testing to see what's going on? Are my mineral levels off? Hormones? Like, what's happening?  Vitamin D was normal, you know, I'm a sun worshiper, so everything was normal in that regard, but to be completely honest, like I, you know, I hadn't had periods for a really long time either is just with the level of training. And so my estrogen levels were non-existent. And I also realized I was, with the femur, I was starting to, I'm pretty lean as it is, but I was starting to lean out more and I never get on scales. And so I think I was starting to drop a lot of weight with how much that I was running. And I didn't really realize it and just the body can't take that. And then it was interesting after the femur I ended up, I was no impact and carry a lot of muscle and I ended up losing 20 pounds when I was no impact, like after the femur stress fracture. At this point, are you questioning your own drive in the sport at all? I'm questioning, I'm questioning like my body. I'm like, what did I do, you know?  So a part of me that was getting burnt out on all of it, I suddenly rekindled that drive. But I was also just sitting there and being like, what is going on, you know? And trying to figure out, and through this entire process, through the year plus on the sidelines, I really realized the things that I did wrong.   You should actually probably gain weight while you're injured because like your body needs that, and I'm not talking like 30, 40 pounds, but like, you know, your body needs those extra nutrients to help heal. And I didn't do that. And so, and then that actually like prolonged everything. And so, like now it's like, I regained all that weight, but I just like, it took so much longer because I just, you know, like I didn't do all the things that I was supposed to do while I was injured. Yeah, it's, in my experience, when you ignore signals of the body long enough, they get louder and louder until you tend to get forced like, okay, now you can't do anything because you have this, whether it be autoimmune issue or injury or whatever, looking back, and the good thing about hindsight is it tends to be 2020, looking back where there's signals leading up to those two things that you can look back and say, okay, those might have been some signals telling me that I needed to change things or adjust my nutrition or whatever. Yeah, with, honestly, with the femur was really tough because I have a fully torn labrum in that hip, which refers a lot of pain down through the, down through kind of the area where the stress fracture happened. So I just thought I was running through with a torn labrum. I was running through it thinking like, this is pain that I'm familiar with because it's a torn labrum. It's gonna like ache until I get it fixed. So that one, I mean, my big issue there is I was ramping up to run Western states, which is like, you know, the super bowl of ultramarathons. And I ramped up my mileage too quickly. I absolutely did. I went from running like 50 miles a week to over a span of two months, I bumped from 50 miles a week to 100 miles a week.   And so, but I mean, I definitely with trying to come back after the femur and then trying to come back with the sacrum, like I tried to start running when I was severely underweight and like I had no muscle mass and within three weeks when I started running again, like I ended up with a stress fracture in the sacrum. So had I had to do it over again, which I hope I never have to do over again. My biggest thing is like, once, you know, for anyone who's gone through a stress fracture or major injury or something like that, like rebuild your strength first and then introduce impact again. I wish I'd started off with like, you know, just pure strength or gotten back to squats, deadlifts, everything that I used to do. I used to do a lot of CrossFit, which I got away from. And, you know, CrossFit, we can talk about positive and negative as well, but I was a much stronger athlete, I think, when I was actually moving heavier weights. And so for me, it was like, okay, like work on plyometrics, work on balance, work on, you know, just those strength aspects, build up that muscle first and then go back to trying to run and trying to do and reintroduce the pounding and the impact. Did it ever cross your mind and maybe stop all together? I did. It did. And it wasn't, it was after, it was after the sacrum. I just, I threw my hands up in the air and I was like, I can't, I tried to cross train my way throughout the stress fracture and the femur and what I ended up doing was just making things worse because I was creating more imbalances. I was riding an air, like a salt bike with one leg. I mean, so you think about it, I was just pedaling with my left leg thinking that I was like getting in a workout where my right leg was atrophy because it was broken. I mean, and so yeah, with, I actually, with the sacrum, I just, for four weeks I did nothing and it was the worst. It was so bad, but it was necessary. Well, knowing your analytical and logical side during this time when your sideline forced to not move, are you reading and learning a lot about how to progress afterwards? So you're doing lots of study at this point? Lots of study, yeah. Now what about rest and meditation and these types of things? Have you, were you visiting any of this at this, at this moment or was this always part of your training? Yeah, no, I famously said like, I don't meditate running as my meditation and that was about three months before the stress fracture happened or as I call it, I came down with a case of the femurs. But, so I was kind of forced at that point and I, I downloaded all, you know, I did headspace and calm and played around with those apps and I got into a daily meditation practice and it was really hard and I do it every day still and I'm really bad at it. Like I'd like to say like I'm really good but most of the time I'm sitting there thinking about my to-dos the next day and like I'm still really bad at it but I do it every day and at some point I feel like it will magically become easier. It's a practice but for overachievers that's the hardest part. Yeah, it's for someone and we can all relate, right? We've talked about this on the show before when you're a very type A type of personality to settle us down but like I always talk about on the show too it's those, those are the people that need it the most. Yeah. Like if there's anybody that needs meditation in their life it's like us and you like because we are so go, go, go driven run these crazy races train all day long like we are so competitive with ourselves I feel like that it's, we will benefit from that more than anybody else. Yeah. So it's, you know did you get scared when you lost your period I would think that would freak you out going through that. Yeah, so one of the tough things about for female athletes and I can say this for and you know anyone out there is that so for instance if you are on some type of birth control like so I've been on IUD had an IUD for 10 years so you don't get periods with that so you don't actually know if you are getting periods and so the key is then I had to go and I did tests and saw an endocrinologist and they do your estrogen levels and you're you know your luteinizing hormones and everything like that and tell you like whether or not you would get in it because estrogen is so key for bone health and so I think that that was one of those things that you know they talk about the female athlete triad and blah blah blah blah but it's it was bringing back up those estrogen levels so I highly recommend for any female out there who's struggling with injury and if you aren't getting you know periods for you know because you have are on some type of birth control like get tested and check it out. Yeah well if you would have been tested you could have gone I would have no I like I you could have taken preventative measures and things like that and so these are all things that now in hindsight that I wish I had done I thought I was like things are going fine and blah blah blah and so it's knowing that that was you know really important for me. How has your training changed since then? Yeah. Because that's a bit it's been a year over a year ago. Yeah. That'll happen. I mean coming so basically when you start I had been off running for pretty much a year and so you it's frustrating because you're pretty much starting over from ground zero at that point and one of the big things that I need to learn how to move again so when you've been especially when you have anything with a back if you've ever thrown on your back if you've ever done anything you know how everything is connected to you know all your vertebrae and your sacrum and everything locks down so I worked a lot initially when I worked with Dr. Brink you guys know very well on a lot of just movement patterns like animal movement patterns a lot of crawling a lot of things to like be like okay your body can move again because for so long I had just locked everything down so I you know I started off very very slowly with running again it was like a mile at a time at a ten minute pace and having to build back up and then also incorporating a lot more single leg balance and figuring out what's fascinating for me is that pretty much all of my injuries have been on my right side like all of the nagging things that I've had have always been on my right side and so for so long we've chased up and down my right chain being like what is wrong what is wrong what we figured out is actually it's my left side that's all messed up it's compensatory yeah so my left side I have these like windswept mechanics where when I run my left leg crosses over shifts all my weight over on my right leg my right leg is taking the brunt of the impact and was that you and Brink that put that together and working I don't know if you know her with Dr. Courtney Conley who also works with rock tape and she's a podiatrist and she took a video of me and was like look at your legs and you know figuring that out and just my left chain is so tight my right chain is super loose and we've just so working now on evening those out I think is really key and it's been really enlightening for me is that the place I've been most of the time that's very very true usually it's because it's doing something for another part of your body that's not working properly right now during this period of relearning patterns and moving differently you can't train super hard right otherwise you're going to you know reinforce some of those old patterns so that must have sucked you know being on the sidelines and doing nothing sucks don't get me wrong but what's even nine months and I'm just like why am I still not back to like why do I still feel so out of shape and I think it's because you have to go so slow to start out with is that your body you're ready I'm mentally ready to go out there and run 20 miles but it's like nope you can't do that right away you know like you're going to start off very very slowly there's two parts there's well there's more than two but the two main issues that happen are your injury especially if that injury challenges a psychological identity that you will create new patterning because of the physical injury but then there's a psychological component where it's protective it's very very protective of the body what's going on we tend to hold on to pain as a result of it I worked with an athlete who had a shoulder injury that ended her you know competitive career through working with her shoulder looked fine after you know a lengthy period of time of training you know biomechanics were fine there was no more dysfunction MRIs looked good still felt that shoulder pain still was moving in a way that was almost trying to protect it which then reinforces more bad patterning and it was really through identifying that psychological component to where she was able to and really it literally happened one day like literally one day it was a light bulb that went off for her and she was like well my shoulder doesn't hurt anymore and over the course of weeks it was started moving the way it should so that's the tough part when you're you're such a decorated you know athlete in a particular sport or event and you have an injury that literally challenges that like well the mental discipline of it's been able to get you through all these things right so now how do you sort of like reframe that thought process like going into training and going into competing now and you know this has been something that's been running through my mind for this past entire year is that the biggest issue for me is that I have now be from a year on the sidelines gotten mentally into a space where I'm like I am broken like I am broken and getting out of that is really hard and it's almost like I made my career my athletic career known people knew me as the queen and like being able to fight through anything and being able to ignore that pain and keep going and do these incredible things and now all of a sudden I would get after you know rebuilding and coming back any any ounce of pain and I would suddenly go in this like flight response of I am broken again I am broken again I have another stress fracture I have blah blah blah blah and thinking that I'm weak and getting through that I mean this is embarrassing to admit but so I've been back running for nine months I've probably had eight MRIs and that span of time for fear of additional stress fractures just because of getting to in a row and they've all come back clean and it's funny because it was just actually a few weeks ago where I finally like sat down and like was talking to my coach and I have a coach that helps me does my running programming and he's like you are not broken anymore like you have had eight MRIs that you have feared have been bad like you're strong you're back like you know like we had to you know you've gained the weight back you're still gaining all the muscle back and like like you are a strong person and I literally sat down in my journal I journal almost every day and I just wrote I am not broken over and over and over again and for some reason that light bulb just went off my head I'm like I can do this you know I can do this and I think for me I feel of that of that fear and realizing like that I don't have to be afraid anymore and but that having that relationship with pain is so difficult because you for so long I was so easy it was so easy for me to ignore it and then all of a sudden I was super hyper aware and so it's finding that good place in the middle it's you know I found success with so what you're talking about is actually extremely common with people who are also deconditioned believe it or not where I'll have someone who's been overweight their whole life and they'll say I am fat and like you said I am broken and really if we break down what you're saying whether you say I am fat I am broken I am tall I am short you are none of those things you're identifying with a state or with a body that is constantly changing and realizing that helps a lot of people realizing that they're not fat their body has body fat or I am not broken I've had broken parts it is not who you are because once we start to identify with those things in our bodies if we are encountered if we encounter a challenge it challenges our very core of who we are and that's a very difficult thing to deal with much more difficult than a broken femur or bad recruitment patterns it's that mental side that becomes so difficult are you because you're working with Dr. Brink on patterning you're working with some other are you working with anybody on that part of it that sports psychology part or the you know that side of you that fears that yeah unfortunately that's the one piece that I never I did not you know reach out to sports psychology I thought about it and hindsight probably should have probably would have made the process a bit easier I luckily have you know some great friends that we you know sounding boards for each other that have been through similar processes so no though I can't tell you know I'm still not opposed to it now that I think about I'm like probably a good thing well you know something that I've probably somewhere between I'd say 50 and 100 OCR marathon runners people that do endurance sports I've trained in my career and they all have some things in common and when we first started talking today we were talking about happening with tech and how we're becoming so plugged in and people are searching for these this physical demand to be challenged or whatever but what I ran across with all these these athletes that I was training was they had they had a lot of stress at work and they were attracted to this other physical stress and it was and that physical stress was the outlet from the mental stress but the same the same stress they were getting at this high and I think of someone like you I can't help but think that with the job you have I mean you're an attorney for one of the largest companies in the world I know you can't have like a low stress job you ain't going to tell me we don't have to talk about your job and I would I already know you know just with my experience and so you know someone like you I and it would take a long time for me to get this message across to the people I was coaching that we're getting this is your body telling you that you already got plenty of stress in your life you already got a lot of challenge you've already got a lot of drive and I was going to ask you because you seem very self aware that you know you're I always say on the show your greatest strength is your greatest weakness and for sure your drive has made you very successful in many avenues you know where do you see that hindering you or holding you back whole stress is stress concept that physical physical stress mental stress emotional stress like they all break your body down and I had in my mind that look I can run really hard in the mornings but it's okay because like I'm sitting on my butt for 10 hours a day so I've got all the time in the world to recover what I didn't realize is that you know most professional athletes who are training at the type of level that like I train on they train in the way that you should be doing and sleeping I mean my biggest thing is like for years I got probably five to six hours of sleep and I like consistently and trying to compete at the level that I was competing against a lot and I mean you see a lot of people doing obstacle racing as full time professional career and I'm sitting here juggling both and I'm not saying like whoa is me but I'm just saying that I did not realize and appreciate how the going 100 miles an hour in the morning physically and then 100 miles an hour during the day mentally and emotionally like would then end up compounding everything and so it's that has been a very hard learning process for me I can only imagine we actually posted on our Instagram page that we would be interviewing you and people were asking us questions to ask you questions was how does she do it all how does she do you know the attorney how does she do the training and so hearing that also being somewhat of a role model especially for women and girls who want to do these types of things and it is I'm going to be honest with you very empowering it's I have a daughter and if you were her hero I would not be upset about that because it's a very empowering you're a very empowering figure but at the same time knowing that hearing that it's like I can keep going in my mind you mean in terms of like I got to keep racing or I got to keep like like doing it all I mean keep doing it all no I mean what I've always what I have come to realize is that you can't have it all no one has it all what you have to do is define what your all is and then be like happy with that and for me I enjoy both I enjoy the juggling of the two I have to realize that I have to make sacrifices in other areas and then I also have to probably make sacrifices sometimes in performance and in terms of athletics or performance in terms of work and it's not always going to be a perfect fit and I think that you know it more and more I realize that if you really do want to compete at the highest echelons of a sport you're probably going to have to be a professional athlete like the whole weekend warrior stick doesn't you know you might it's pretty tough it's tough but I enjoy it that way and so I think that it's really important just to keep I mean my training volume is a lot lower now than it used to be and maybe that's why I still feel really out of shape but I also realize that I feel much healthier because of it and so Has nutrition changed throughout this process? Yeah I mean I think the biggest thing for me was putting back on the weight and to look I've never been dogmatic and nutrition I've experimented with a lot of things but it has been focused more on getting more fats in my diet Did you start did you start the Pop-Tart thing? I started the Pop-Tart thing You gotta tell the story because somebody inboxed me like two weeks ago finally we're getting to it because we talked about I talked about how it made its way into bodybuilding so I did it so I was in men's physique the last four years so here I'm in my 30s competing and you know Pop-Tarts have been around forever all of a sudden everybody's using them in the gym before they go go work out and it's like everyone's using it and I'm going what the fuck I don't get it I never liked Pop-Tarts as a kid whatever right but I even found myself trying them It was like a popular 80s food and then all of a sudden This is my people are like how are you not sponsored by Kellogg's because I'm not I'm not a four-year-old and I'm not a mother of a four-year-old but yeah so in 2013 I was running the Spartan Race World Championship and I was destroying the field I think was winning about like 45 minutes and the race director at one point yells out to me as I'm going over this obstacle he's like damn Amelia what you have for breakfast this morning I was a Pop-Tarts which is actually true I did and and then ever since then it is a pre-race ritual for me I have Pop-Tart every time before every race I'm not eating Pop-Tarts on a daily basis I will I will like you know get rid of that myth out there I don't some people get angry at me because I'm you know they feel like I'm promoting junk food I'm like it's a thing it's more ritualistic of anything but I do actually believe that you know everyone has their you need to have every workout or you know type of food that you know is going to sit well on your stomach and Pop-Tarts are very easily digestible source of carbs and they've always sat well on my stomach and so I've rolled with that but it's it's made its way to the body building I know and it's oh cinnamon roll cinnamon roll is hands down the best if I recommend people to try I have not tried I have a box of like the Jolly Rancher that one was on let's see the issue with toast with strudels is that when you're traveling and I race in the middle of nowhere like I mean our races are in the middle of no squaw I was a you know an outlier but they're generally like there's nothing around so you're not going to have a microwave or a toaster for a toaster strudel unfortunately how do you deal with you just you touched on something I saw you kind of roll your eyes a little bit with the people that give you a hard time and I'm sure this I'm sure in the last five years this is probably an experience for you I know it's been for even for us and we talk about on the show of you know once you gain this traction of people following you how do you deal with that stress do you get probably a lot of people that are always trying to tell you what to do and what to say and how do you handle that yeah it's it's hard I'm not going to lie I wish I could be one of those people that's like I can tune out the people on the internet and blah blah blah and I don't know what it is but I think it's like the more you the more it happens the more people that say mean things the easier it becomes almost because you start to realize you just start to learn how to deal with it I totally and I still remember the first one that really see all the rest after that no big deal but the first one Do you remember the first one that really bothered you It was a weird angle, it was like shot up from the ground.  And I just, I was sitting there like, what? Like, what do you, what right do you have to comment? And all I want to do is respond. But what I've always been told is like, don't feed the trolls. Don't pick up the break. Like it was, it's going to make it worse. It's going to make it worse. But I'm just sitting there and I'm like, and it's also the lawyer on me that I also just want to argue about everything too.  But I think it's also hard for me because people have told me like, just don't read your Instagram comments or don't blah, blah, blah. But I like to engage with people. And so if somebody's taking time to like comment on my Instagram, like I'm going to respond to them. So I do read the comments.  Yeah, we experienced that.  You know, not in- Adam gets it all the time. What the heck, what the heck? It's wrong with him. But you're right though, after you get the reps, it's not so bad, but it was the very first one. Because for quite some time, we actually got a lot of love. In fact, we kept saying it to each other. We kept waiting for it. And we're like, any day now, I'm gonna have it. Any day now, we should be getting a sock. Like what a few people paying attention, right? And then finally, it happened for me.  Like why would I let some person, I've never met in my life, make a statement about me, and then I get bothered by it.  That obviously struck a chord with me. And so it's what I've actually now flipped it on its head. It's been huge growth for me that every time I get attacked or that actually gets me in that feeling where I wanna respond, now I've trained myself one, not to respond. And then two, I kind of reflect on that go like, okay, what does that say about myself? Why do I let some strain? Cause who's this person to me? I don't know who the final person is. Finally giving them control. Yeah. Why would I even get my power away like that and allow that to even bother me? And so it's allowed me, it's been huge.  And the ones that actually get me fired up are the ones that make me kind of dive back in and go like, hmm, why do I actually... And actually to be honest, some of them have actually given me things to work on. So I'll never forget when I was on Tim Ferriss's podcast and somebody commented, I can't listen to this girl, her vocal fry is awful. I had no idea what vocal fry was. Yeah, neither do I. What is that? And I was like, it's, you know how it tends to be, men do it too, but women get crucified for it. So it's kind of trailing off and it's like that kind of thing. And apparently I've read studies that it just, it doesn't mean, it's correlated, people seem, it seems Valley Girl, I guess. But I was doing it unconsciously. And so it was one of those things when I saw that comment, what is this? And now I need to work on this. And I feel I'm not a Valley Girl, I swear to God. And so some of them, you know... I say like all the time. There we go.  And I get it. Like I'm always, see, I just did it right there. But yeah, I'm always checking myself. But yeah, like you, sometimes it's constructive. Right. So sometimes thank you constructive trolls. I will take it. I've developed this defense mechanism where I make fun of myself before they can. Yes. Well, let's keep it in here. Yeah, right. Now you can't do it. Take a bad picture, I'll just like highlight how bad it is. Yeah, now you can't do anything about it. Exactly. So moving ahead, now you just broke your pinky finger. We were at the race with you. Yes. We saw you afterwards.  I think I might have broken it.  Didn't you have to get like screws? Yeah. So I had plates. I have a plate and several screws in the pinky, which I didn't realize you could put that much metal in a pinky finger. But I remember, I thought I had just jammed it or dislocated it because I had Dr. Brink take a look at it. And he's like, well, it's not moving very much. It's moving too much. And so after the race, after Spartan Race World Championships, when I just wanted to go out and have a beer with my friends, I sat in urgent care in Truckee for five hours while they tried to, because it was also like clawed and curled up. And so they had to like pull it out. And then he goes, you need to see a hand surgeon ASAP. And I was like, really? And he goes, these breaks, just like an oblique fracture don't heal well unless you get them fixed. So I had surgery two days later. I was lucky I was able to get in. And it's, I'm just like, really? I mean. I feel like you should pick up fishing or something. I know. It's just so. Maybe another sport. If anything, it's just annoying because you need your fingers for obstacle racing. I mean, at least I can still run right now, but it's kind of hilarious if I think about it. Well, let me ask you this. When you had your big injuries, your femur, your sacrum, looking back, do you consider them gifts now? I, when I got injured.  Well, no. So this is funny. When I got injured, everyone told me, like you'll come back stronger. And I just wanted to slap them. Like people, I was like, there'll be a silver lining in this.   But now reflecting back on it, I, there, yes, I do see the silver lining. And I think that learning from, you know, I flew high for so many years. And what I've learned is you don't learn anything when you're winning. And I feel like life lessons can be overrated sometimes, but I also feel like they make you a smarter person and a smarter athlete. And so to sit out for that entire year to kind of reformulate my relationship with the sport, to kind of, you know, look at where I want to go and moving forwards. And what I want to do as an athlete and as a person, I think was very valuable time for me. Tell me more about what you just said about life lessons. About how they're overrated. Where does that come from? You got to share it now. No, I mean, I think life lessons are very important, but I also think that now we can be in this situation in the culture where it's always about lessons and it's always about being deep. And people can almost like overthink and over-process and over-analyze. And sometimes you just got to be.  More often than not. Yeah, that's what I think. Right, and so I'm all for lessons and I'm all for the learning and life is a constant process and I love that process and I kind of love the ups and downs that I've learned to embrace that. But I also think that sometimes, you know, you can just circle the drain for so long. Yeah, exactly. Yeah, you don't come across as somebody that. What do you currently feel like you're working on within yourself? What are you currently working on? Good question. I feel like right now I'm kind of in this transition mode in terms of, as an athlete, I mean, you go through this process where it's like, when do I hang it up, you know? And I'm not hanging it up, but if you're no longer, for so many years, I was on the top of every single podium and I was winning everything and then your offer, your from injury, you come back and you're not performing at the same level that you were. And it's kind of that process of like, I mean, for me, it was a huge ego check this year to go out there and tow that start line to know that I wasn't feeling in a position where I actually could compete for a podium spot.  Awesome.  Like as long as I still love it, I'm gonna go out there and compete. And that's been, it's been a very hard process for me to like set aside that ego and be like, I'm gonna compete to the best of my ability and be fine with that. And realize like, you are not your race results, et cetera, that type of thing. And so that's been something that I've been working on. And then just really kind of owning like where I am and what is the new challenge that I wanna take on? And like I'm always gonna be involved in obstacle racing.  I'm going to run Tough Mudders, but like there are other things out there that I'm really, really drawn to and just kind of curing up and figuring out how to take those on. What you're saying about, you know, doing them because you can do them, not necessarily because you're gonna win, that kind of embodies the spirit, I think of what obstacle course racing wants to stand for. So that's pretty awesome. When's the next race for you? Or do you have any in your scope? Are you just waiting right now? Yeah, I mean, so I do, I have two big ones coming up.  I mean, that's tough. People are like, just go out. There's a guy that ran with a broken arm last year. And I'm like, yeah, but I still wanna be able to compete, you know? And that's like, yes, I can go out and run it for fun, but I mean, it's really hard to do obstacles with only one hand. So I'm hoping to, you know. Nothing wrong with saying you wanna win.  Like, so it's just like, am I okay going out there with a massive handicap? And is it smart of me? And I'm gonna have to, I see my surgeon the week before. And then there's the one in Iceland that I spoke of earlier, 20 Spartan has a 24 hour race in Iceland in December. That I should be good to go for, hopefully. And then it's next year, I think I'm gonna focus a lot more on ultras and ultramarathons. And really, I'd love to get back to Western States, which is where I was training for that when the femur happened and, you know, just some other big races on the horizon. So you strike me as somebody who probably has a lot of women that look up to her and you probably even mentor quite a few people. Do you have like a circle of people that mentor you or that you look up to or that you seek advice from or are you just so overwhelmed with everything you've got going on? I'm a lone wolf, no, I'm kidding. No, I definitely have a group of, what's funny for me is that I have, some of the people that keeps me the most grounded in my life are the people that I've known since I've been very young. And so my closest girlfriends in life were like a group of like seven of us from middle school and high school. Oh, wow. They know nothing about the racing world, but it's so refreshing and we rarely see each other because we all live in different parts of the country. But like to keep those people and keep them grounded in your life.  Like they don't care. Yeah, it's like refreshing. They're like, do what you want, you know. But then I have some good, one of my great girlfriends, Caroline Burkle, she was an Olympic swimmer. And she has been my rock throughout all of this. And, you know, and I have just different people, different coaches and things like that that really kind of keep me together. And that's really important. And honestly, my family is the most important to me. I talk to my parents at least once a week and they hear everything. So. What does your daily schedule look like? Yeah. Yeah, I'm a morning person. Some people would say it's the middle of the night person but I'm up about 4 a.m. And then that's when I train. It's difficult now because the light in the winter, you know, sun doesn't rise until later and the trails don't open until later. But I'm out there with the headlamp normally, dodging the rangers, don't tell them that. I have none of them, listen. And, so I- You have a big ranger following? Yeah, I do, yeah. Do you have a big San Jose park ranger following? Yeah, it's huge. Yeah. Yeah, so I run and I train in the morning. I mean, I run generally five to six days a week. I have a one full rest day. And then, you know, do some strength a few times a week. And then I'm at work by about 8 a.m. and then work through the day. And then sometimes I'll do like the strength session in the evenings and whatnot. And then I go to bed, turn into a pumpkin about 9 or 10 p.m. and do it all over again. So I have, I've had to put stuff in place to kind of de-stress or relax because I have a very similar go-go life. One of the things that's been huge for me is I've started to like turn my electronics off by like 7 p.m. Because if I go beyond that, I have a real hard time sleeping for years. I slept four hours a night. And I just thought I was one of those people that will always toss and turn and never be able to sleep until I started diving more into it and trying to figure out. And that's been a huge hack for me to do that. And I always know when I don't, it makes a difference on my sleep. And when I do, it improves it. Have you found things that you've added into your life that kind of help you get out of that go-go mentality all the time? Yeah, so I have a nightly routine, kind of wind-down routine that's been really helpful for me. And I don't know how much of it is actually science or just the entire ritual of it. But I generally, I take epsom salt baths almost every single night. Oh, there's science to that. The amount of epsom salt that I go through is gnarly. Like I need dropship vents every few weeks. And I also, I recently got a red, like a red light or a near infrared light by the Juve guys. Yeah, we have one here. Yeah, that thing has been fantastic. So I like... Have you noticed benefit from using it? Yeah, I mean, it's difficult to quantify sometimes, you know? Because there's so many things. There's so many different things, you know? I like to be super scientific about it. But yeah, I mean, I've noticed definitely, especially if I have nagging tendon, muscle type of stuff, I actually will lay on the ground and put my feet up against it, like legs up against it. You know when you put like your legs up against the wall and then use it that way. And I don't know, I'm so far so good. I've only had it for about a month or so. But do that at night. And then so I just kind of like putting those things in place before bed. And then I lay on an acupressure mat every night. Have you ever seen those? Like they have little like, they're called like bed of nails. Like the little like spiky things. You sleep on that or you just lay on it? I've fallen asleep on it, which is not a good idea. I mean, apparently it's OK to sleep on them. But I woke up, my back was on fire. But no, I so I actually meditate at night, which most people don't recommend. Everyone says you just do it in the morning, but that's what I do right before I go to bed. Hey, if it works for you. I lay on my acupressure mat and I listen to calm. Is my is my app of choice. And then I go to bed and that's, you know, worked out really well for me.  How is that? What kind of fat and how is that? Has it has it helped you in any way? Yeah, it's primarily been through oils, you know, coconut oils and avocado oil, things like that. And then trying to actually increase the amount of fatty meat. I think I've always had an aversion to fatty meat. But I think that there's a place in, you know, for I try, I've definitely tried to increase red meat intake as well, you know, like fattier cuts of that to get in some of that. I mean, like I said, it's hard to notice it. Like it's hard to because I'm not very scientific about it. And I'm like throwing in everything all at once. But I definitely feel in just in terms of recovery and whatnot and and just healing process is helped out by the extra fat intake. That's awesome. Have you ever tried to follow like a super regimen meal plan before or if you just kind of exercised your way through most of my super regimen pop tart? Well, I do like that you're honest about that because it is. I mean, the amount of exercise and movement you're doing, you probably could almost eat it out. Yeah, I think I can get into a slippery slope if I try and get too controlled with my diet. I tried to go super low carb and did a stint. I did a three-day fast actually during one of my femur was broken because I had heard about how fasting can actually, you know, send your growth hormone levels through the roof. Stimulate stem cell growth, all that stuff. Which then stimulates healing. And so I- But maybe not during injury. No, yeah. Though it was an interesting experiment because by the third day of like fasting and I was taking a bit of exogenous ketones, like I was flying high. I felt, I have fantastic. I was like, I could do this for 10 days. And then like, no, I mean, but I don't recommend that. But, so I've never really gotten, that was the only time that I'd ever like really gotten ketosis, but I see how people like can kind of thrive on that. But I just, it's too restrictive. I mean, it's just too hard. Well, you're an endurance athlete.  True though.  We've had Zach on this show. But he's not, I don't think he's true. I don't, I don't- No, he still uses the carbs. So he uses carbs, yeah. He runs keto. He just times it. And then, then he, yeah, exactly. Then it just takes way less now, right? So that's what's so great about it. Because it increases insulin sensitivity so much. So then when he is racing or running, he can take, you know, carbs and his body just utilizes them very effectively. And I don't remember what he said, it was, it was quite, it was more of- It was a huge difference. Yeah, it was the difference between, I think in races in the past, you'd eat up to 600, 900 grams of carbs where he only needed like 300 now or whatever.  And it's, I've heard it's really hard for women. It's much, much harder for women. So when you're very true, so going so restrictive, either cutting too much fat or too many carbs for women while training at a very, very high intensity, when you put that all together, it can spell disaster for hormones. It can cause, so whereas, you know, you can have estrogen issues when you go too low fat, you can have thyroid issues. If you go too low carb for too long, cycling it is what some people will find. Yeah, so if it's something about like the T3 or T4, I can't remember which one of those is that can be thrown off by the low carb for women. Yeah, because your body starts to adapt. So I'm starving and I'm exercising a lot, let's adapt by reducing our activity with our thyroid. So it's not necessarily a good idea. And as far as endurance is concerned, you can, these ultra high, you know, marathon runners, some of them do do ketogenic diets and do very well, but when you're doing obstacles, which require some strength, probably not a good idea for performance, you're probably better off doing a little bit of both.  And then like three hours later, I'm like, ooh, a bowl of chocolates. Yeah. So it's just not gonna work. I've been meaning to ask you since you came in, your necklace. Yes. What is that? It looks like a bone. It is a buffalo tooth actually. Oh, wow. Yes. Is there any meaning behind it? It was given to me and I really like it. And I can kind of like rub it almost like a worry stone when I'm stressed out. And I don't think it was supposed to be a necklace, but I made it into one. So I like it. Very cool. Very, very cool. Well, thanks for coming on. Yeah, thanks for having me. It's been awesome talking to you. You're very inspiring and I'm looking forward to seeing what you do in the future, whether that means winning more races or moving in different directions or whatever. It's very compelling hearing some of your story. So excellent. Thanks for coming on. Yes, always welcome down here. Check it out, go to YouTube, Mind Pump TV. We post a new video every single day. You can also find us on Instagram at Mind Pump Radio. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Superbundle at mindpumpmedia.com. The RGB Superbundle includes maths anabolic, maths performance, and maths aesthetic. Nine months of phased expert exercise programming designed by Sal Adam and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundle is like having Sal Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money-back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes, and by introducing Mind Pump to your friends and family. We thank you for your support, and until next time, this is Mind Pump.


mechanism of development, the nuclear equivalents, first the contents, rock swissman hypothesis, hands dries discovery, and hands payment discovery. So first the rock swissman hypothesis. Before the start of modern research or the modern technology, the scientist was of the view that the developmental process it take place as the embryo divides on RRG, zygote is being divided into different types of cells. But the question was that one zygote divided into multiple cells. This was a question in 19th century, 19th century the scientists have this major question, how the cells which are derived from single zygote, the cells which are derived from single zygote, how they are capable to form different body organs. How they make different body organs. Now for this, different scientists and different theories of the page have one important hypothesis, that was of the rock swissman. Rocks and swissman they were through German scientists basically, embryologists, they give the idea that as the embryo keep on dividing, different cells receive different part of genome. Means, as the cell divides, the genome of the cell is converted into fragments. One cell of the genome will receive the other cell. So the cell which will receive the genome will develop the same organ in the future. This was initially hypothesis that the genome will be split and divided. So in this way, the scientists had this concept that since the cells are all the same, but among them, the genome is split, the genome is in the form of fragments that some cells are getting one fragment, some are getting the second fragment, some are getting the third fragment. In this way, from the breakage of the genome, the part which will receive the genome will develop in the future. Then in 1892, near the end of the 19th century, a new discovery of Hans Dries. He noticed that if sea urchin zygote, when it is at two cell stage embryo, if the both cells, both blastomere, they are separated from each other, they are capable to grow into two normal individuals. So what was it? That Hans Dries had an experiment in 1892. Because when the sea urchin zygote, when it is divided into two parts, it will make two cells. If we separate these two cells, then they convert into two new sea urchins. Now this concept that as soon as the cell is divided, half of the genome will get one, half of the genome will get the other, then it will come here and it will be abolished. Why? Because if that concept was right, then both cells should have made half of the larvae. Half of the larvae should have been made, half of the larvae should have been made in the other larvae. But both larvae are in normal individuals, then the embryo will go ahead and convert into normal larvae. They will become two sea urchins. So in this way, this concept was that during development, different fragments of the genome, different cells are found here and it is finished. Which means that all the cells will get the same genome. This genome will not be divided. This was the conclusion of the Hans Dries experiment. Later on, we have a lot of experiments of the Hans Spearman, which have been done to understand the developmental mechanism. Hans Spearman's most striking experiment was that he took the salamander fertilizer, but he took the fertilizer of the salamander, that is, the zygote. After that, he pinched one of his ligatures in two parts. He tied the zygote with a string like this. Half of the zygote is on one side, half of the zygote is on the other. Now he put this drop on it and then put it back in the medium. Then he saw that the side on which there was a nucleus, that half used to start the cell devion. When there was no nucleus on that side, there is no cell devion. Ultimately, when that half, where the cell devion is, where the nucleus was, when it reached the 16th cell stage, when it reached the 16th cell stage, then one nucleus escaped from here and went that side where there was no nucleus. That was the nucleated side. As soon as the nucleus reaches the second side, the cell devion will start. This way, Hans Spearman proved that there is a nucleus which is involved in the cell devion process. What is involved in the development process? There is a nucleus involved. The more there is a nucleus, the more there will be a development. The more there is a nucleus, the more there will be a development. Hans Spearman's some experiment as well, that sometime, the nucleus is present on both sides, but one side is developing properly, and the other side is developing abnormally. When Hans Spearman noticed that the fertilized egg has a gray crescent, when he saw it in detail, he said, actually, this gray crescent is going to one side, and the other side is not going to the gray crescent. So, the direction in which the gray crescent is going, it is developing there. Whereas, the direction in which the gray crescent is not going, the cell is dividing there, but abnormally dividing there. So, he took out two conclusions from this. Number one, he concluded that for the developmental process, nucleus is essential. Nucleus is essential. And then, when the nucleus went to the other side on the 16th cell stage, the nucleus that was on the other side also developed in a new larvae. So, this means that on the 16th cell stage, if one nucleus goes to the other side on the 16th cell stage, the other side will also become a cambary, and the 15 cells that are left there will also become a cambary. So, it means that the nucleus carries all the genetic information. So, this says that number one, nucleus is essential for the developmental process. Number two, nucleus contains all the genetic information. Number three, gray crescent is also required for the developmental process. In the developmental process, the important role of gray crescent is that it will be developed without gray crescent.


The product was really developed as a result of conversations we had with our customers in the petrochemical industry. They had a process challenge, a very difficult process that they needed, a reliable measuring instrument to give them control of the process. We brought the idea back, set the challenge to our physicist team and as a result of that they did some brilliant innovative creative working in the science to come up with a perfect measurement solution to that process challenge. The physicist we employ are right at the heart of our innovation process. We always face a challenge with process plans of being able to deduce what's happening behind the steel walls of the vessels and the pipes that go to make up the process and by employing physicists we're working with the core detection sciences that allow conditions behind those steel walls to be accurately measured and if you can measure it you can control it and that's the goal that the operators of those plants have. It gives multiple benefits to our customers. The most important one is that it isn't fooled by solid buildup. When it sees solid buildup it recognizes that it allows the operator to measure the solid buildup but never loses sight of the bulk liquid level in the vessel. The product uses gamma radiation by transmitting a gamma signal from one side of a vessel from a small radioactive source we can call that an emitter through the vessel and through the vessel contents to a very sensitive detector array on the other side of the vessel. The gamma radiation is attenuated according to the process media it's passed through so the denser the process media the more radiation gets blocked and doesn't reach the detector. From that you're able to deduce very accurately what process media the gamma radiation has passed through. For broader society the benefit is that those process operators producing products that are vital to modern society get to produce a better conforming product consuming less energy for less cost and that on a macro scale gives a massive overall benefit to society. We currently have big plans to expand the tracerco business in the northeast. The most exciting development in recent years is our investment in a new multimillion pound measurement technology center being built right here at Billingham. Winning the Institute of Physics Innovation award is a tremendous boost for tracerco. It's particularly good that it brings light and prominence to the tremendous work that our scientists do in the background in the development of all the products that we take to market. This award is an opportunity for us to bring prominence to that hard work and also give everybody in the company a chance to feel proud.


Hello and welcome to the Grand Line Review, your source for everything One Piece will accept for today because I am approaching all of you wonderful people with a proposal to do anything but One Piece. As some of you may already know, I have plans to begin a sister channel to the Grand Line Review, known as the New World Review, where my video format will be applied to many other series. However, this is far, far too much to do all on my own, which is why I am now on the hunt for collaborators. I am currently seeking people who are interested in any or all of the following fields, writing, presenting and editing, and I'll just briefly go over what I'm looking for in all three and then let you know how to apply. For a writer, I'm looking for people who believe themselves to be a compendium of knowledge on a particular series of their choice. At the moment, I don't have any series I'd like to explore on this channel set in stone, but for example, if you believe that you have an incredibly detailed knowledge of say My Hero Academia and believe that you could write a weekly 1500 to 2000 word video on a particular character, location or even a top five list, then I'm keen to hear from you. Once again, the series doesn't have to be My Hero Academia, just contact me with your particular passion. In the realm of presenters, I'm looking for people to do well exactly what I'm doing right now, be the voice of the content. Purely the voice though, there's no need for any camera work. Unfortunately, this area is a bit more restrictive because I do need to insist on presenters being able to record themselves with decent audio quality, but I am looking for both male and female presenters to cover a respective series each and there are no restrictions on what part of the world you're from, but I do ask that you have a solid command of the English language. And finally, the unsung hero is known as editors. Here I'm searching for people who would have a keen interest in editing audio and visuals for a particular series with software of their choice in much the same way as I do, which is very very simple, I assure you. However, it may also include building image libraries of screenshots and some mild Photoshop work. Of course, you can apply to be more than one of these roles, and if you're particularly ambitious, then you could even go for all three, but you will need to complete these respective applications. For writers, please shoot me an email introducing yourself the series you'd like to write for and state any relevant experience. Furthermore, I'm afraid I'm going to throw you in the deep end and ask you to write a 101 video on a character of your choice from that series. In the description and in a pinned comment below, I have a brief guide on how to write 101 videos, it's not overly strict, but there is a particular format that I would like to continue using. For presenters, I have a link in the description and a pinned comment to a PDF containing some audition text from a couple of my videos. Please record yourself performing said text and send a web file to GrandlineReview at gmail.com. In that email, please do also include a bit about yourself, the particular anime and manga you enjoy, and once again, any relevant experience. As for editors, please do send me an email covering a bit about yourself, what kind of anime and manga you enjoy, your relevant technical experience and what kind of software you have access to. And very importantly to note, should the New World Review become monetized, then all successful applicants will receive an agreed upon percentage of the profits generated by videos that they contributed to. So as a result, you do need to be quite committed to building and seeing this channel through to success. The due date for Expressions of Interest is by the end of 2018, but I am looking to put the New World Review into production ASAP, so if you're interested, please do apply with haste. I'm very much looking forward to hearing from you. This has been the Grandline Review, and I'll see you next time.


Hello, welcome to SSUnitex, you see this side and this is continuation of PySpark tutorial. So today we are going to see about the union, union all and union by name. So all these three functions we will see in this video. So today's azenda first we will see about the union, next we will see about the union all and at last we will see about the union by name. So let me quickly go inside the browser and we will try to see in practical. So here as we can see we are going to load the data from the sales.csv file and we are loading this data into this data frame which is df. So let me try to execute this. So here we will see it is having total six columns with the sales order id, sales order date, item code, item name, quantity and value. Now first let me try to create one more data frame by using this data frame. So simply we can use df1 from this df. So now we have two data frames, data frame 1 and data frame. So if we can see both are having the same number of rows. Now what we need to do let me try to create another data frame by doing the union on these two data frames. So we have to use the df. then we can use the union and here we can specify the second data frame which is df1. Now we can use the display command with this df3. Now let me try to execute and we will see the output. So what it will return it will be returning total 1598 rows. So in single data frame we have stable 99 rows. If we can see then we can also verify it is having 799 rows. So simply we can use the union and we can get the output or we can also use the union all. So both will work as same. So either we can go with the union or union all it will return the same number of rows with the records. Next I am going to comment this line and here let me try to rename the column which is our label in this df1. So here we can see it is having value column. So let me try to rename this value column as well. So we can simply overwrite the existing data frame which is df1. And here we can use the column rename and here we can specify the old column name so that is value. Next new column name that is well. Now next I just want to create another data frame for df3. I am going to use the df1.union and here df data frame. Now let me try to execute it. So we will see the same output here. So here we have used the column rename so it should be with the column renamed. So here as we could see we can see the column name is well. So because we are using this df1 at the first place that is why we are seeing the well in the column name. If we are going to join with the df1 then we will see it should be value instead of the well. Whatever the data frame is coming first it is picking the column names from there that we can see. Now next let me try to rename the column names one more time. And this time I am going to overwrite the existing data frame df1. And this I am going to use the column renamed again. And this time I am going to rename the quantity column as value and value column as quantity. So value as quantity. Now here let me try to execute and we will see the output. So this time if we can notice we are having the quantities here. If we can scroll down for checking another file then we can see the quantities. So we can simply say if we are going to rename the column names it is even picking as per the order. So if your data frame is having first quantity second value whatever the column name it doesn't matter it will always check the sequence and we will be going to do the union accordingly. Next I just want to add one more column on this data frame which is df1 so overwriting the existing one and here for adding a new column I am going to use with column. And the new column may be quantity new and I am going to pass the quantity whatever the existing quantity multiplying with the hundred. So this will be the new quantity. Now this data frame is having one extra column and data frame df is having less column. So let me try to execute and we will see. It is throwing an error like this quantity because here we have not specified the data frame. Now let me try to execute and we will see the output. So it is returning an error like union can be only performed on the table with the same number of columns because here we have one extra column that's why we cannot use the union there. Let me comment this. Now the last where we can use the union by name. So it is always trying to pick the columns whatever the column names and accordingly it is going to do the union. So here we can also use the union by name. So union by name can be used whenever we are checking all the column name are same. So if your first data frame whatever the order doesn't matter it will always pick as per the column names if the order ID is coming first and in the second data frame ID is coming at last it will be going to combine the ID with the ID because it is working like a name. So we can execute and we will see we will see the same output over here because it is picking as per the name. So this is the only difference by union union all and union by name. So thank you so much for watching this video. If you like this video please subscribe our channel to get many more videos. See you in the next video.


Great man that opportunity man, another Sunday to play the game we love, whole coming game for all the old times, so you know we got to get a W today. This will be a big challenge today that the Titans need to end. Winston fires over the middle intercepted, Butler throws left side going for Sharp, Tyjay Caught it, touchdown! Good Tuesday night, glad to have you with us for the Mike Vrables show with the head coach I'm Mike Keith and did Jayon Brown just steal our open there with how he summarized the victory as a great team win. You know Jayon he's in a lot of he's in all the team meetings so he's paying attention to the complimentary football that we need to play. We try to try to win the game in all three phases and have everybody do something that's going to help us get a win. All right let's take a look at Mike Vrables six pack and Titans are already on the board with a take away and a touchdown pass when it's time to intercept James Winston he drops to throw but he finds Malcolm Butler. Yeah we got him in back on track there second and 13 there we run a little simulated pressure kind of changed it up on him a little bit and I'm not sure if there was a mistake but he kind of air meld him. I didn't know if the receiver was supposed to keep running the scene but Malcolm was able to catch it and get that ball tucked away and go try to score but our offense was able to punch it in after that it's always great when you catch the ones they throw you it's hard enough in this league so hopefully when they throw it to you you got to catch it. 13th career interception for Malcolm Butler two plays later coach well he already lets you know the Titans are able to cash it in with a touchdown pass. Yep and just a little fade route there is something that we've been working on you know Ryan gets up and down on it gives Tajed a good place to go catch the ball he kind of holds them off a little bit and then he will show his hands late there for a great catch keep you know great body control you know and then he catch survives the ground and it was ended up being a huge play for us.  Yep and we got Ryan got us in the right play there Blitz zero check. Furt does a good job Johnny does a good job staying in there protect and then AJ runs a great route at the front line gets the DB to back up into the end zone a little bit and Ryan gives him a heck of a ball and then you can see a really nice catch there. He had not done much on the day to that point and it's really impressive that the young receiver says I'm staying with it all day long even though I'm not having a great day knowing I need to make a play late in the game.  Alright let's take a look now at the three defensive plays that sealed the deal for the Titans. The first one Harold Landry. Well he has a good get off as he corners there at the top he's able to reach he's trying to reach with that far arm and you can see it. You know sometimes you can't even sack the guy you can't even tackle him but you're going to get the sack and disrupt the ball just by reaching there as the offensive linemen is trying to push him by and the huge thing is there is we're able to recover it. Yeah Harold battles to recover it himself. Then two minutes to go in the game fourth and a long one at the Titan 32, Peyton Barber, no. Well just a lot of great penetration there by Jarelli knocks his guy back his hands are inside. The guy is trying to grab him tackle him he comes off. You can see Kenny Trigger you know we had everybody covered up front they weren't able to get a hat on Kenny and so Kenny comes in there and helps clean him up right there. Huge stop huge moment our guys are very prepared for that situation. Tight coverage on the outside I think you know whether he could have run an RPO or try to get some pick route outside with the three receivers they chose to run it and our guys chose to stop them. Alright let's take a look at the final seal the deal play for the defense. Logan Ryan lost an interception earlier in the game to review not this time. Yeah just trying to stay back make sure the ball is thrown in bounds. Keep the clock running and he air meld won and Logan was able to make a great catch and seal the deal. Being great in the critical situations is something we're going to have to continue to do. These games are tight each and every week. Four takeaways overall in the ball game Titans beat Tampa Bay 27 to 23. When we come back the Bridgestone clutch performance of the game from the win over the Bucks. That's next on the Mike Rapples show. Bridgestone clutch performance of the game Titans facing the number one run defense in the NFL backed up to their own one in the first quarter and here you come with the big back. Yeah it's a tough place to be against any team especially this one with the guys that they have inside Vita and Sue. You know Derrick red it well we got good crease there and he's able to get the stiff arm. Break through the shoestring tackle and then he's off to the races and I appreciate him taking care of the football right there. But that was huge to get us off the goal line and you know we just need to continue to try to get these explosive runs that can continue to help us. Did you think there were some rumblings on the headset. I know what you're going to ask me was he going to go 99 from the other way. There were some rumblings in the headset when he broke through the line of scrimmage but you know we're just thankful that you know we could stay committed. We wanted to always be better but I felt like we were at least we stayed committed to the run game that that was allow us to stay balanced. 16 carries 75 yards the best anybody has done this year against Tampa Bay. That's Derrick Henry's line for the ball game. Absolutely and just continue to take care of the football. You know I know that there's no harder critic on himself than Derrick and so you know we'll continue to work with him you know about making sure that we take care of the football. Derrick Henry on the season 581 yards rushing been consistent all year. You get a feeling he's got a really big one in him somewhere. Yeah I think so. You know I mean again he had that he would have had that the other day you know 42 yards that you know got called back because of a holding at the line of scrimmage. And you know we have to keep giving them those chances to get to the second level and do something. Are you ready for Delta dental guess the tight never ready. What's my record. You're three out of six on the year. Okay. Three out of six on the year Delta dentals guess the Titan a picture of a young Titans player. I think this may be the easiest one so far that you can't say it yet. So we'll get the answers on your script. Yeah I have to know it's important to know. Indeed. We've got more with Coach Mike Frable coming up including our Geico gladiator Logan Ryan. Stay with us. Maybe a defensive guy. You've got to be four out of seven after this Delta dental guess the type you've got to know. We are ready to go above 500 here. All right. The head coach says Long Beach Polly's own Jayon Brown looks just like him now. Good to have him back in the lineup. You know what there were some really nice plays out there on the edge the perimeter. I try to get the back there. I thought that the play on the goal line you know not backing up into the goal line if there it is cutting the guy right there you know going with the correct arm you know those are great to see you know so many times guys that you know when AJ caught his touchdown pass you know the defender was three yards into the end zone. We got to catch him at the front of the end zone and make sure now that we're tackling using the sidelines and that was great to see on those quick outlet passes Jayon running out there and doing a great job of covering. Do you have a more aware football player than Jayon Brown? You know there may be guys I think Kevin Byrd's a very aware player. I think Logan Ryan's a very aware. I think Jarrell Casey is probably one of the more aware defensive linemen that I've been around as far as formations backfield sets things that he's looking for that can help him and we're continuing to to ask Jayon to be a leader for us on that defense and to communicate with guys and help them do their job better. He had played only three snaps in the previous two games it was great to have Jayon Brown back in there speaking of playing snaps what about the secondary all of them went the entire way in the win over Tampa Bay on Sunday our Amy Wells is standing by with one of those gentlemen who played 83 snaps as it's time for our Geico gladiator of the game this week number 26 Logan Ryan. Logan you played all 83 defensive snaps against the Buccaneers so this is going to sound like kind of a uninformed question but are you tired are you sore? Yeah I'm sore it was a tiring emotional game back to back really emotional weeks we needed these wins we got back to 500 and he always feel a little better after a victory. When you were going through your career at what point did you really learn how to recover well? I think that's something that's always learning I think this year I'm more scheduled where before I would go on what I feel if I need a massage on this day or something it's how my body is feeling now it's that stuff is set in stone I had the same exact Monday Tuesday when it's Groundhog's Day for me every week and I think that allows my body to prepare a lot better and it takes seven years to learn that and I'm always going to add things as I go on. How would you describe your position within this Titans defense I mean you're the designated nickel guy but you're not rotating off the field at all as we said you played every defensive snap last week. I don't know I think nickel is kind of an old word a lot of teams have multiple receivers and I'm just able to cover multiple guys I mean I think I play the best position for the best defensive coordinator in football and D&Ps and he moves me around and allows me to make plays so I like to be a playmaker I'll put as a playmaker. Is that a lot different than when you first started your career and there were more designated roles? Yeah football is changing it's more athletes on the field smaller faster guys you need guys that can cover and you need guys that can tackle and we're able to be more versatile because we have versatile players in our defense that gives us an advantage on offenses so throughout my career I always had to move around whatever the team needed me to do and I didn't always like it I thought it was hard to learn different positions year in and year out but now I feel like I have a lot of tools in my belt and be able to do a little bit of it all. You have three and a half sacks which is more than any DB in the league right now why are you so good at getting to the quarterback? I got a good team around me good players a great system with D&Ps and they asked me to blitz a lot and I just try to be productive with my numbers called so I really think it's the people around me that make some these plays. Getting that interception later in the game you've had a lot this year already you've had three what have you done differently to be so successful getting these interceptions game after game? A lot of film study obviously last year coming off a broken leg I worked really hard I think everyone knows me knows how hard I work at it and just really ready for the opportunities you never know when interceptions are going to come I mean Kevin caught one off of guys back a couple weeks ago so you never know he's got to be ready for it and God has been good to me and the ball has been coming my way and I've been able to make plays on the ball. Eight games under your belt what has surprised you the most about this Titans defense so far? We got a lot of resiliency you know I didn't always go as planned for us this season so far and we were able to scratch and claw we got a really good locker room which I knew about and the games are always tough which I knew about but we're finding ways to win on defense finding ways to close games out and we got a long way to go it's a marathon halfway through it so not too much surprise me I just knew that we have a tough Brazilian group and it's really showing. Logan Ryan outstanding start to the year he has given this defense so many different things adversity is really the word that seems to fit number 26. Sure he can play outside he plays inside as a nickel he blitzes for us you know the sack the interception he's in there in a run game you know digging in there in a run game which is critical plays man plays zone and I think that he he's very adept at all of those he understands the concepts that were that we're asking him to understand in each and every coverage and the details I think have really improved and really helped his game and he's done some good things for us in eight games. Third year with the Tennessee Titans and Logan Ryan has gotten better each of those three years exciting part of this Titans defense right now when we come back well we've got a fireball flashback we're going to head out to the grill and we're going to tell you about a very special Titans parents clinic if your youngster plays football that more coming up on the Mike Vrable show. Glad to have you back with us on the Mike Vrable show and want to tell you about something very special next Monday night November 4th at Nissan Stadium it's the Tennessee Titans parents football clinic six to nine dinner is served it's free you have to register however go to titansonline.com slash parents clinic to get registered and what is so valuable about this if you have a youngster that plays youth football if you have a youngster that plays middle school or high school football if you have a youngster who is thinking about playing football what an opportunity to learn about so many different things about how to make them as safe and allow them to enjoy the game as much as possible. That's it that's what it's about being a parent that's had two kids play one that still plays you know my wife and I think we're on the lucky side to be able to understand the equipment that goes into it and what practices should look like I think that's critical that you go to those practices and you understand the techniques that's being asked of them and making sure that they're safe and that they're proper techniques and is their equipment fit right a lot of these moms a lot of times the moms are the ones that gets these kids dressed for football practice and making sure that the pads are right and the helmet fits and there's a mouthpiece and how to mold it and all those things and it's really a great experience and I'm proud that we put it on at no cost. Josh Corey and the staff do an outstanding job again on Sunday Nissan Stadium sign up for the Titans Parents Football Clinic at titansonline.com slash parents clinic and right now it's time to head to the grill team chaplain James Mitchell standing by with a Titan Pro Bowler and he's doing the work getting ready for some good eats. Let's see what Mitch has got going on the grill. Please don't tell me you like your steak. Like medium well. I'm willing to try to think with you but I trust you. You're a medium well kind of guy. I trust you. This would be a good experience. We got some plank steak here. Which is pretty good on the grill. You get skirt steak, flank steak. Over the years I've learned how to cook certain meats based on how bad I've burned them or butchered them.  Oh, so good. So I'm going to take this and kind of slap it over a little bit. Oh, you hear that sizzle. Medium rare Mitch. I can't wait to try it. So have you talked to oldest boy how to grill yet? A little bit. Yeah, not too much but that's, you know, I think he just turned 10 and I think it's time to start having some good conversations by the grill. Well, if he leaves on a mission to come over and cut up some bologna. I don't know if he likes bologna. Now my daughter, she'll eat it. We'll get this off the grill. Look at that juice just popping out. Well, there goes my dinner tonight. All right, see? There's one way to eat it. Then there's a Mississippi Mitch way to eat it. That was good stuff. 16 men have started at quarterback for this organization since we became the Tennessee Titans. We'll leave out current Titans quarterbacks, Ryan Tannehill and Marcus Mariota, to focus on the other 14. Steve McNair made the most starts with 131, followed by Vince Young with 47, Kerry Collins with 32, Jake Locker with 23, and Matt Hasselbeck with 21. From there it gets interesting. Zach Bettenberger and Billy Volick both started 10 games at quarterback for the Titans. Ryan Fitzpatrick made nine starts, Neil O'Donnell started eight games. The next bunch is led by Charlie Whitehurst with five starts, Blaine Gabbard with three, and Matt Cassel with two. The two remaining only started one game apiece. Matt Mock started the 2005 season finale in Jacksonville, and Rusty Smith got to start at Houston in 2010. Time to get back over 500. Titans on their way to Carolina. Mike Vrabel's keys to success. Well, you got to stop Christian McCaffer. He's fantastic. You know, you got to stop the run. I mean, this guy is almost 1,100 yards by himself. I mean, second in the NFL in all-purpose yards. He runs it inside. He runs it outside. They're creating match-ups with him and empty and coming out of the backfield. He's a fantastic young player, and it's going to be a huge challenge for us. Key number two, run the dang ball. I mean, we just have to keep going and keep being more consistent and find ways to get everybody involved. You know, and it doesn't have to be just line up and, you know, every single down, but when we do, we have to make sure that we're consistent and we're getting rid of the negative runs, getting Derrick to the second level. You know, find ways for Deion to continue to help us and just be sound. We've got to have something to hang our hat on. In 15 seconds, win the turnover battle. Sure.  We've taken care of the ball, but we're going to especially have to do it this week. Go get them in, Charlotte. Thanks, Mike. All right. Remember, we're on the air at 11 a.m. Central on Titans Radio. Hope you'll join us for Mike Vrable. Mike Keith says, thanks for being with us. Good night, everybody.