#349: LeBron James and His Top-Secret Trainer, Mike Mancias

Optimal minimal. At this altitude, I can run flat out for a half mile before my hands start shaking. Can I answer your personal question? No, it is. My cybernetic organism, living tissue over metal headoscaler.

No This episode is brought to you by Ninety Nine Designs. Ninety Nine Designs is the global creative platform that makes it easy for designers and clients to work together. From logos to apps. and packaging to books, ninety nine designs is the go to design resource for any budget. I've used ninety nine designs for many, many years now. I've used them for book covers, for instance mock ups for the four hour body, which went on to become a number one New York Times bestseller, illustrations for my multiv and other graphic design projects. And I've been really impressed. by the quality of their designers and the designs that I've ended up using. Most recently I use ninety nine designs to update the illustrations and layouts of my five morning rituals ebook.

This covers my most consistent morning routines and rituals. And I offer that as an incentive for people to sign up for my newsletter. So this is a PDF bonus that acts as a carrot to increase the number of email subscribers. The illustrations inside are gorgeous. And I loved working with the designer who he selected for the project. So you can check it out. Take a look at that at ninety-ninedesigns.com forward slash Tim. That's the number.

nine nine designs dot com forward slash Tim. And you can see exactly what I'm talking about with a real world example of what has come out of working with them. Nine Designs designer search tool connects you directly with one designer based on a design category or an industry specialization, style, skill level, availability, and more. So you can really check all the boxes that you need and see who matches up. Or you can start a contest. And that means you invite the entire community to take a shot at your project, then you pick your favorite. Right now.

You guys. My listeners, that is, can receive a free ninety nine dollar upgrade on your first design contest. So check it out. To see what it looks like to get your first free upgrade, please visit ninety-ninedesigns.com forward slash Tim and click on the link in the landing page. So again, check it out, 99 designs. dot com forward slash

Tim. This episode is brought to you by Peloton, which I've been using probably for about a year now. Peloton is a cutting edge indoor cycling bike that brings live studio classes right into your home. You can also do on demand, which is what I do. We'll come back to that. So you don't have to worry about fitting classes into a busy schedule or making it to a studio or gym with a hectic or unpredictable commute. I, for instance, have a Peloton bike right in my master bedroom at home, and it's one of the first things I do when many mornings. I wake up, I meditate for a bit, then I knock out a short twenty minute ride in my undies, hard to do that at the gym, take a shower, and I'm in higher gear for the rest of the day. It's really convenient and has become something that I look forward to.

So you have a lot of options. For one, if you like, you can ride live with thousands of other riders across the country on an interactive leaderboard to keep you motivated. There are also up to fourteen new classes added every day with more than eight thousand classes on demand, and you can pick based on length, forty five minutes, twenty minutes, whatever, music, hip hop, rock and roll. or say low impact versus high intensity or interval. You can pick the class structure and style that works for you. And in my case, I quite like Matt Wilpers and I tend to do on demand and listen to a lot of and watch many of the same classes over and over, but I'm kind of promiscuous and also enjoy classes from a lot of the other instructors. They have Peloton, an amazing roster of incredible instructors in New York City with a whole range of styles and personalities. So you can find what you're in the mood for. You also get real time metrics.

that you can use to track your performance over time. And that will help I would say catalyze you to beat your personal best. Now that all sounds good, right? Gamification, yada, yada, yada. I didn't think that it would work for me or in any way incentivise me, but they really one hundred percent hit the nail on the head. I was very, very impressed with How motivating it was. And it worked tremendously to keep me pushing.

uh which quite honestly takes a fair amount. I can get quite lazy, particularly with anything that edges on endurance, which is kind of more than five reps of anything for me. So Check it out. Discover this cutting edge indoor cycling bike that brings the studio experience right to your home. Peloton is offering listeners to this podcast a limited time offer. Go to onepaleton.com. That's O-N-E. Peloton P-E-L-O-T-O-N dot com. And enter the code TIM all caps at checkout and get one hundred dollars off of accessories with your Peloton bike purchase. So get a great work out of home. Anytime you want.

Check it out, go to one Peloton.com and use the code TIM To get started. Hello, boys and girls, this is Tim Ferris, and welcome to another episode of the Tim Ferris Show. This is a very special episode because it represents the first time that LeBron James has been interviewed alongside his very below the radar, some might say top secret athletic trainer about details of training, recovery, diet. and even how much longer he hopes to play in the NBA. And I did not have, as you might expect, with King James, the usual two and a half, three, three and a half, four hours. So it is a neat Sixty minutes might come in a tad under that and

And I was nervous. So you have that going for you. LeBron James, who is that at King James? on Instagram and Twitter, LebronJames.com, is widely considered one of the greatest athletes of his generation and is regarded by some as the best basketball player of all time. This interview was recorded the day after he passed Wilt Chamberlain's all time scoring record.

LeBron's accomplishments on the court include four MBA Most Valuable Player Awards, MVP Awards. three MBA championships and three MBA Finals, MVP awards, two Olympic gold medals, and an NBA scoring title. He is the all time NBA playoff scoring leader and has amassed fourteen NBA all star game appearances twelve. all NBA first team selections and five all defensive first team honors. Throughout his career, James has used his platform to inspire and empower others through his LeBron James Family Foundation.

You can find at LeBron James at Family Foundation dot org that helps at risk students in his hometown earn life changing educations, culminating most recently in the opening of his I promise school, which you can find I promise dot school. He's also involved with Spring Hill Entertainment, the entertainment company he co founded with Maverick Carter, that produces compelling and aspirational content for a cross cultural audience on a variety of platforms, including digital, film, and television and uninterrupted a digital media company he and Carter co-founded that provides athletes with a platform to tell their stories. LeBron has a really diverse business portfolio. We won't be able to get into all of it right now, but includes all sorts of innovative endorsement deals and have established him as one of the most influential figures in all of sports.

James has appeared on Forbes list of the world's most powerful celebrities. Times annual list of the one hundred most influential people in the world and Bloomberg Business Week's one hundred most influential people in sports. And now LeBron, along with Arnold Schwarzenegger, Cindy Crawford, and Olympic gold medalist Lindsey Vaughan has founded Ladder. a health and wellness platform and brand that is launching today. The site WeRLadder.com is a resource for reaching fitness, nutrition, and health goals with tools and scientifically supported insights for addressing any frustrations or roadblocks along the way. Ladder also offers a community of experts for holding you accountable. and nutrition products that are all NSF certified for sport, which is considered the gold standard for sports testing and approved by all major sports teams and the IOC, that is the International Olympic Committee.

Latter products contain no artificial ingredients, no artificial sweeteners, no fillers, and no proprietary blends. Now Allow me to introduce the other person in this interview. And then we'll get right to it. Mike Mencias. Mike Mencias. at Mike Menseus one. That's M A N C I A S.

on Instagram and Twitter is LeBron James Athletic Trainer and Recovery Specialist, a position he's held for 14 years and counting. A veteran in the world of training professional basketball players, his experience also includes working with NFL, MLB, PGA, and top NCAA athletes. Throughout his tenure with LeBron, Mike has quietly developed a winning human performance blueprint that encompasses everything from preventative medicine to strength training in rehab, nutrition, and the latest in recovery techniques, some of which we talk about in this interview. Mike's philosophy is one that is now commonly accepted by many athletes and trainers as the ideal three sixty degree approach to wellness and performance. It was through this focus on nutrition performance and recovery that Mencias aided in developing the latter brand and its products.

Originally from Brownsville, Texas, Mencias attended the University of Texas Pan American and graduated with a degree in health education. He is licensed and nationally certified by the accredited National Athletic Trainers Association and is a 14 year member of the National Basketball Athletic Trainers. Association. That is the introduction. And without further ado, please enjoy this wide ranging conversation with None other than

King James, LeBron James. And Mike Mancius. I LeBron and Mike, welcome to the show. Thanks. Thanks for having us.

Appreciate. Thank you for that. My pleasure. I am thrilled to have the two of you on, in part because It is so difficult to do research on the two of you together, which is fascinating to me. Mike, you're like the Banksy of elite trainers. I see your your art that is the product of the work that you do on television and everywhere, but you are like Batman. It's impossible to do research on you, which is is really uh exciting for me as someone who's made a job of doing that. So I thought we could jump right into

Questions on my mind and questions on many minds. And uh We'll begin with a little bit of context. And maybe LeBron, if you want to take this. How did the two of you first meet? You seem to have a very special relationship. I'd love to just get a little bit of background and your thoughts on what makes the relationship work so well. Um Mike was was interning. Um with the Cavs at the time.

And um You know, every day You kinda I was trying to figure out a way how I could be more consistent. um with my training and uh be more consistent with, you know, just trying to make the jump from my rookie year to my second year. And um

You know, not only from afar, but from up close, I I saw the Um the demeanor and Um The laser focus and Mike every single day.

on what he was doing and I kinda resonated with that and Uh just you know. We started to have conversations, we started to to talk more and more every day. Um and the relationship started to grow every single single day and You know, I I believe, you know.

No, the rest is history at this point. So you so much together, spent so much time together.

Mike, I I'd I'd love to dig into I suppose more than a few things, but to begin with, recovery and injury prevention. I mean LeBron You had such a momentous evening last night, so congratulations, of course. on that. And uh you're a bit of a unicorn in the sense that You've played more than as I understand it fifty thousand minutes in your career, most hit a wall and deteriorate after, say, forty thousand.

So you're defying all the predictions of player decline. Uh so Mike, maybe you can give us a window into some of that. And I've I've in the course of trying to do research read about say recovery between games, which I I've I've picked up maybe not true electrostimulation machines, air pumped compression sleeves, soft tissue. Could you Walk us through some of the tools of the trade. And the approaches that you use to help with recovery in between games.

Yeah, yeah, too. Well I think with w with LeBron uh with any any you know elite athlete, I think the one thing that we we all as trainers and therapists have to keep in mind is that recovery never ends. Recovery never stops. Um You know, if if LeBron plays forty minutes one night, if he plays, you know, twenty eight minutes one night, we're still going to um keep recovery as a number one focus.

Uh, whether that be in nutrition, whether that be hydration. uh more flexibility exercises, stuff in the weight room. It's it's it's it's a never ending process really. And I think that's the approach that we must take. Um in order for us to be successful um and provide longevity for these guys. Mm-hmm.

If uh if we look at just say the first few hours after particularly intense games What what is what is some of the triage that you pull out of your Your bag to use. Yeah, um well we'll do like a quick U and A uh in in in uh in the locker room. I can I kinda get a quick assessment as to okay, how did the game go? You know, how how how was this feeling, how was this feeling, et cetera.

Uh and LeBron to give him some feedback on how we felt. Uh after each and every game. Uh believe it or not. So we'll we'll do that, number one. Uh and then we'll then we'll start our process of uh hydration and nutrition. You know,'cause these uh He does uh spend a lot of energy out there, so we need to make sure that um

That would feed them the right the right calories. uh calories in uh like a protein shake, et cetera. Um, you know, a water or sports drink. Um and I and and number one, frankly, just it was some good food. Some good high quality food. Uh so that's that's number one, right, like right off the bat after a game. It's uh it's uh nutrition.

Uh From there we go into uh you know like a uh cryotherapy, either a coal tank, ice bags, uh cryotherapy chamber, you know, whatever may be available at that particular night. Mm-hmm. And if if we're looking at Uh

General injury prevention. Are there any particular and I'll give one example. I've interviewed a number of Olympic sprint coaches and in some cases they'll take something like the deadlift, but they'll they'll modify it so that they're only lifting to the knee and they'll drop so they're not risking hamstring injuries with the negatives. Are there any particular exercises that you feel are tremendously important for injury prevention. Uh or any that you avoid. Because you think that they could produce injuries. Um well I I think with that question, I think uh every athlete is different, you know, based on their um you know, but just just based on their uh on their body makeup.

And so we have to n number one, you know, before we even prescribe any exercises, we have to do a quick uh of their body you know is uh you know uh do they have any factors that are limiting their range of motion uh we'll start you know we'll start uh from the very bottom and that's uh that's the big toe you know how much movement do you have in the big toe and then you go up the chain you know the ankle the knee the hip uh the low back and the shoulders, et cetera. Um once you get a quick assessment, then you can uh start to uh you know kind of tweak your uh your work out routine uh by adding or subtracting uh uh you know differ different exercises. The second part of that is okay, who are you dealing with? You know, the LeBron's been in the league. This is he's starting his sixteenth year.

Uh in the MBA. Uh he split a lot of minutes, uh high uh you know, high quality minutes. And so, you know, you d you just have to be smart as to uh your uh your prescription. Mm-hmm. And LeBron, do you think that uh if you look at, for instance, the big names that came into the league around the same time that you did. It's it's staggering to

Or still playing and yet here you are playing as the best Yeah. Uh

Are there any particular approaches you've taken or things that you attribute that to? Um I can't speak on any other players or anybody that came in around my time, or a little bit after me, or not too far when I came in, but I I know me personally, I've just been very consistent with the process. I've been very Consistent with training my body

rehabbing my body Um You know, eating you know, you know, m having my body be very clean uh throughout this journey because I've always wanted to have a a long um you know, long career or or or as long as I could be, you know, in in this in this uh in this in this space. So

Um, I'm always kinda You know, some a a friend of mine when I was like thirteen years old, he used to always tell me, um, you know, play hard, have fun and then and stretch. You know, every game. Always play hard, have fun. And stretch. And and that kind of always kind of stuck with me to when even when I got in the NBA, like always stretching and keeping my body flexible, keeping my limbs flexible.

Um so Yeah, I can contribute to that. and doing it consistently, just like leadership, you know, leadership is not uh a one day thing or you do it for two days or two months Leadership is consistent.

You know, and I believe you know, having longevity in the space that I'm in is also consistency as well, not only on the floor but off the floor as well. So I'm glad you mentioned leadership. I was gonna get to it, but since we're already on topic. I spotted a a picture of you with a copy of Leadership in Turbulent Times, which is a a book by Doris Kearns Goodwin, uh who's who's also been on the podcast. And I've had a number of people Ask me to ask you about leadership.

Uh Are there any particular Leadership. you admire or or look to and study. Who come to mind?

Um You know what's crazy, Tim? I I never grew up um looking for other leaders and saying I wanna be them or or using what they did to incorporate into me, um I I believe that it was

You know, it was put on me before I even wanted to be a leader. Um, my grandmother when I was three years old, and she was kind of the staple of the home. Um and my mother w had me when she was sixteen, but she was still in school, so You know, I being a only child, being one of the few men in the house, I kinda had to grow up and be kinda one of the leaders of the household very young. before I even wanted to before you will want any cow any child to become a leader and then once

You get into team sports. Um and you you you find some success but you see how you're succeeding, you understand that it's not just about you. You understand that, you know, in order for you to continue to be successful. Everyone has to feel important. Everyone wants to, you know, feel like they had something to do with the success and be a part of it. And I sense that.

um, you know, at an early age. And it's just continued into, you know, my adulthood as well. So I can't even sit here and say that I've um look you know, for leadership throughout others. Now I've admired leaders like, you know, uh Martin Luther King Um he's one of the greatest leaders I've ever um had an opportunity to just read about and and and watch Um from a f from afar, obviously.

Um you know, Muhammad Ali as well. um you know is one, um Barack Obama um is another Um and then my mother, I mean I believe my mother is one of the greatest leaders in just in the fact that being uh a single parent mother in the inner city without any financial stability and being able to raise a kid on her own at age sixteen. So Um I had

Um you know Those examples. Um, but for me I've always kinda learned it on the fly as well. The the more I've

done research, the more incredible your mother seems to me. How has she impacted the way that you think about Parenting or being a father. Um from the beginning. You know, being a part of a single parent household when I

You know, when I find when I decided I want to have a family, yeah, I was like I'm I'm always gonna be a part of my kids' life. And uh no matter what what goes on In my life. I I just can't you know, have my kids have some of the same why

Um and then it's about, you know, the perseverance and um the patience. um of being a parent is what I learned from my mom. My mom was just so persevering um and and to for for me She never Um, had me in a situation where I felt like I wasn't special.

Like I wasn't. uh one of the the the best kids in the world. And um and then from you know the that like I said, that leadership standpoint, she was just always a rock. No matter what was going on, she was always a rock and and and very patient with the process and I and I've taken that not only to m being a father, but you know, in life in general. I always preach this process thing because I I I just fell in love with it. I fell in love with the process throughout my whole life and throughout my basketball career to a point where Um I I don't I don't like to look at the ending, you know, because I like to just live in in the moment. Yeah.

And uh the it's the I think the consistency which is is is such a focus for a lot of at least my listeners when they're looking at your career. It's it's been astonishing to

And Many people wanna know about the habits or the reminders, things along these lines. And one of the things I came across, I don't know if it's true, you could tell me, but did you at one point have Theodore Roosevelt's Man in the Arena quote in your locker? Uh still do. You still do. Why why is it Well right.

I ride it on my shoes every game too. Why is that important to you? Um It's important it just hit home for me at a point in time where Um I was listening to people that I shouldn't have been listening to, meaning You know, there are always people out there that gonna judge you and critique you and say that you should do this or you shouldn't do that.

And and at that point time, um, you know I wasn't mature enough to just believing w the decisions that I've made. And I'm a true believer in the more and more that you listen to things like that, then it'll creep into your mind and you start to believe it.

And once I started to study some of the great leaders that we've had in our in our in our time. Uh I ran across that. that quote from Theodore Roosevelt, The Man in Arena, and it basically um for our listeners that don't know about it's basically saying that it It truly doesn't matter.

uh what anyone says Um because they they've never stepped inside the arena. They've never had the blood and the sweat and the tears or paid their dues, um inside the arena. So they can't really understand or critique you about what you're what's going on in your life and that And that hit home for me.

Um, and that stuck with me for Niohjer's day Yeah, it's such a tremendous Tremendous quote. Uh Mike, I'd love to come back to something you mentioned earlier, which was uh recovery never ending. And If I'd like to talk about the I suppose third of our lives or so that we spend asleep. How do you think about sleep and is there anything you do to optimize

Sleep or to help. Uh LeBron and others to optimize their sleep. So By the way, Tim he gets on me every single day. Much sleep did you get last night. How much sleep? How much sleep? You get to eight hours, you get to nine hours, all all the time.

Yeah, hey, uh Tim, by the way, that uh that muffling you hear in the background is LeBron actually removing his ice bags. Oh yes, uh no problem. Like like we just said, recovery never stops, right? Well We we're we're sitting here doing this podcast uh in Los Angeles. Um and LeBron is is uh is continuing to ice his knees and uh the rest of his body right now in the middle of this podcast. This is something that a lot of people struggle with and uh it would seem to be a very important potential asset. for someone who is taxing his body as much as LeBron is.

Absolutely. Yeah. I mean um You know We've we've always learned and always told LeBron about Um the body does recover and it heals itself while while we're asleep, while we reach our our REM sleep and our deep sleep. Um so any athlete, any and you don't have to be professional athlete, you know, whatever athlete at whatever level, you can be a a a businessman and a doctor, lawyer, et cetera. You know, you need your sleep guys and you uh you must sleep in in in order to recover from from w whatever it is, either playing an NBA game

Or uh you know, a a big night or a a big day in the courtroom, you know, in the hospital room, or whatever. Um you know, sleeping is is when the body heals itself. So it's it's it's uh It's very, very important. Are there any particular techniques or tools or recommendations that uh that you found to be helpful with athletes or that you've you've tested and found effective?

Yeah, um you know, w w w without uh you know g giv g giving everybody uh all of our secrets, right? Um you know it N number one is is is be very, very comfortable, you know, in in that room. You know, just create an environment. Um you know, uh for us uh it's always you know, for LeBron it's always in it in his hotel room. Making sure the temperature is set at at at a particular, you know, uh Probably sixty eight to seventy degrees is probably optimal. Um making sure the the the room is completely dark. You know, you have no distractions.

Trying to turn off, you know, your your electronics. The televisions, you know, your phones, et cetera. Just turn everything off um probably half hour to forty five minutes before you actually um you know want to go to sleep and just really committing yourself to that. You know, you know we we we all love to scroll on the internet and uh and our social media accounts uh at night, you know, to catch up on everything. But um you know you owe it to yourself and you owe it to your recovery. Uh just to just to commit. to just uh creating an environment.

Um again, uh the room at our optimal temperature. Uh a dark, dark room. uh you know, a comfortable bed, et cetera. And um you know some people even use uh sleep apps. You know, like uh you know like soft music or uh you know uh I love a I love a nice sleep app. Oh yeah. What do you what what do you use LeBron currently or what uh do

Uh it's a it's an app called Calm, actually, though. Yeah, and and and I'm the I'm the guy who Picks rain on leaves. I love it. That is that's that's what go that's what goes on on my phone throughout the night. There you have it, Tim. There you have it.

Raynon Leaves, the secret to success. I love it. or wellness perspective as you've become Older, more seasoned. Does anything come to mind as as having become more important? Yeah, absolutely just what we talk about right now, the topic that we on sleep. I mean It's it's nothing more important than, you know, optimal

uh Ram sleep and and that's that's exactly what we're talking about right now. Like You know, that's the best way for your body to physically And emotionally be able to recover and get back. to a hundred percent is possible. Now will you wake up and feel a hundred percent?

There's some days you don't, some some days you feel better than others. But the more and more and more time that you get Those eight. those e if you can get nine, that's amazing. Sometimes I even get ten hours of sleep. Um and if I don't get those eight to nine hours at night, then I'll go home. I'm

I'ma tell you right now, Tim, when I leave here, I'm gonna go home and take me a nap. For probably about two and a half hours too. Um I just think that's just the best way to recover. I mean And I I could do all the training

Um, I can do all the the the ice bags and the the the normatics and the everything that we do. that we have as far as our recovery package, while I'm up. Well when it when you're getting that good sleep. You you just wake up and you feel fresh. There's you do you don't need alarm clock, you just feel like Okay, I can I can tackle this day.

at the highest level Um that you can get to.

seem to uh pick up just as a pattern is your willingness to experiment. And uh I'm I'm sure that goes for both of you. But Uh The

T the topic of diet is one I'd love to discuss because it seems like you've tested many different diets ranging from low carb to probably high carb and everything in between. Could you give us an example of of where you are now? Like let's take just yesterday. Uh could you tell us about some of the meals that you had or some of the food that you consumed yesterday, what that looks like? Oh let me let me think about it. Yeah. Uh yesterday I had uh egg white omelette with the um With smoked salmon. Um and uh gluten free pancakes with uh just

Uh Barry's. Um That was my breakfast. Uh for lunch I had Whole wheat pasta, salmon. And vegetables.

And right before the game I had a peanut butter and jelly sandwich. And at half time I had uh slice uh apples with almond butter on top. Um Right after the game Mike gave me a protein shake. uh to put in my system right after I downed that right after the game last night and then

Um, for dinner I had Um I had chicken parm with a rocket salad. And a beautiful glass of cabernet. You have no idea how happy that detail makes me. That was my full day of uh

Yeah, that was it right there. You also have a very good memory. Uh and and uh I've been meaning to I wasn't sure how to shoehorn this in, but you gave me an opening. You Enjoy your wine. Do you do you have any favorite wines? That you can uh that you can mention or types of wines.

Um Yeah. I can't sit here and say what is my favorite. Um, but I am definitely a Bordeaux uh fan, huge Bordeaux fan. Um, there are some um you know cabs that I love as well. Um, but there's some brands that I love as well. I love, you know, when you we get to the higher

level as far as you know like uh Um The screaming eagle. Um, you know, uh King Tharelli. Um

you know, uh Rothschild. Um there's like a whole uh a Latour Um There's so many different uh wines that I actually love.

Um so We we we'll be sitting here all day if I get you the fullness of my uh of my cellar that I got going on at home. King James Somelier. That'll be the the next episode. Is there is there anything that and this this this can uh go out to either of you guys, but anything that you will not touch is there bes besides the obvious kind of out of bounds uh illicit stuff. But are there any foods or drinks Anything in the food realm that you really just try to avoid a hundred percent. Yeah, I think um right now what we try to stay away from and you know, I don't wanna say even try to stay away from, we haven't had in a long time is artificial drinks.

Uh artificial sugars. Um and uh fried foods. Mm-hmm. We kinda we kinda stay away from the fried foods, at least during the season. And and that's the ball. Yes, to both accounts. You know, I I have

you know, artificial drinks, you know, from time to time in off season. Um, but during the season I I I pretty much don't have any fried foods. And I don't have anything that's artificial. We want to keep it as uh You know, as you know, just natural sugars um and you know

the foods is as as much as possible, just try to be clean as possible throughout the season when I'm burning so much and and trying to get the recovery back. It's uh it's um it it's uh it's all about less is more as far as nutrition goes. You know, we just uh keep it simple. So uh we try to stay organic the entire year. Um Again, like like LeBron just mentioned, no artificial um ingredients

Um No, and just uh and hydration. I I think uh w one thing that uh we talked about yesterday is game day. Uh was it Uh every Every time I saw Bron I had a a a bottle water in his face, making sure he was drinking. Mm-hmm. That's uh that's one thing.

And Mike I w to to come back to one thing that Lebron mentioned, uh I would I'd be very curious to know if you have post game. If you have a preferred type of protein, doesn't have to be a brand, although it could be, but are you providing whey protein isolate? Are you providing a mixture of different proteins? What what are you giving him in that protein that protein shake? Um, right after a game I try to I try to go light with it. I don't give'em a a heavy weight protein.

Um because his body is is is in a recovery phase, right? And he we need to absorb everything that that that he can, everything clean like we just mentioned. So I try to give him a uh a plant based protein powder. Um you know, with the like an almond milk or something like that. Uh some fruits. Um and just just clean calories, then just just give them clean calories'cause um the first thirty minutes after activity, you know, after a game, after a practice uh practice, et cetera. Um you know, the the the body's like a sponge and it's gonna absorb

Um you know, what what whatever you give it. So I I just try to stay clean, stay stay away from uh animal products uh for the first hour. Uh you know, after after uh high calorie competition. Thank you. Uh

LeBron, I I would uh love to chat about Uh Self talk. For a minute because Uh, I've I've watched you playing, I've watched video footage of you throughout your life, and it's it's obvious

behind behind the scenes, meaning in your own head, and that you're very good at centering yourself. What do you say to yourself, or is there anything in particular that you say to yourself As you're getting prepared for a big game or right before a big game. Uh or after A hard loss, for instance.

Yeah, I think for me personally, before a big game I'm um I I'm pretty consistent with my routine and uh You know, I try to do the same thing Um every single day on a game day. Um because that's just how I lock in and

So right before I run on the floor, I'm just basically thinking about um the game plan that the coaching staff has given us. Um what do I need to do personally not only for me to be successful, but for my teammates to ultimately be successful and how lead these guys throughout good times and bad times throughout the course of a game, because that's what happens. Um it's inevitable that that's gonna happen. Um And then um to to your notion of after a bad loss

Um kind of re thinking about and replaying the game into my head. Um What happened um throughout the course of the game that made this loss become a bad loss. What did I

do, what did I not do, what did we not do? Um You know, because I want to be better. I don't want to dwell on that loss. Um But I do wanna know what there were things that I've could have done or we could have done.

If it happens next time. you know, the best teacher in life ex is experience and and it's okay for you to experience defeat, but when you when you're at at a position where you may have to cross that that threshold again, do you approach it the same way or do you learn from that? And that's what I try to do. I try to put myself in a mental state of how do I learn from that defeat, how do I learn from that loss. Mm-hmm. And and you're the leader of

Guys on a team who are uh all multi millionaires, some of the best athletes in the world with all sorts of different personalities, how do you how do you think about supporting them when things go sideways or when uh people get frustrated? Uh how do you th how have you learned to be most helpful And effective in those Circumstances. I think if one the number one thing is patience. Um, and I think when I talk about patience Um it comes back to being a father.

Yeah. You know, I have three kids. And I want the best out of my kids, just like any parent in the world. But what I've learned is that to get the best out of my three kids, I can't approach them all the same way because they all have different personalities. They all are different.

And I I had to find out how do I tap into each one of my kids To get the same result. But teach them differently. And and that's the same with being uh the leader of a basketball team

uh the leader of a franchise. You may not you can't You can't express or talk to everyone the same way and expect to get the same result or get the most out of'em because every personality It's different. So one thing I may say to one player may trigger a s a certain re a different response than another player. And that's where the patience comes in, Tim, because you have to learn that. You can't go in and say this is how I'm a lead.

Yes, I'm a leader, but there's ways to lead because you have to learn. those things that you can, you know, how do you approach this man or if this happens, you know how you can speak to him. You know how you can speak to to this player, to that player, to get what you want to get out of him. So Um it comes back to that that that patience of learning their mindsets learning how can you get the most out of them, what triggers them to be best. To be their best, what triggers them.

To not be their best. So you you you learn that over time. It and in the case of your own pre game routine Uh I I I'm fascinated by the repetition of of routines that work. As it as it stands right now, what what do you have in your pre game playlist

What is what is what is the music that That you listen to. Uh it's gonna be hip hop, for sure. Any specifics? No, it there's you know what's crazy, Tim, is no specifics. It's like When I when I once I start my routine, was basically once I get to the arena

That's when I start my routine as far as music. It it's just It's a feel for an artist. that particular time that I know is gonna get me going. And it and it could be a artist from um from New York, it could be a artist from California, it could be a artist from Florida, from Texas, from the Midwest. It all depends on what what artist pops into my head that I know that's gonna get me going, get my juices flowing.

Um and get and get my routine going. So I I don't have like a just a set game day, routine. It I'm all over the place. And and that's that comes also from being a a a a historian of of of music as well. Mm-hmm. What is what is your tattoo I've I've wanted to ask this, there's no real uh obvious segue for this, but I've wanted to know

Uh this seems to be an important theme in your life. Uh the the Tattoo that you have loyalty. On your side. Can you explain what that means to you?

Yeah, um and on my other side it says family. So Um You know, it's basically it's self explanatory. You know, when I talk about my family Um you know, my family everything to me and I and and it's it's a personal mantra of mine to always be loyal to my family, you know, not

You know, you're gonna have ups and downs, um, with your family that happens. Um there's gonna be times where you You know, you don't like what your family do or your family don't like what you do, but at the end of the day we're all loyal to to one another. And You know, and and that's okay. That happens. That's what a family is. A family you know, it's not a bed of roses, it comes with thorns and you have to understand that. But at the end of the day We will never let someone else infiltrate those thorns. And you know, so when I got that tattooed on my on my ribs.

Um that's basically what it came down to, family loyalty and and us always sticking together no matter Um the trials and tribulations, the turbulence, the good, the bad, the ugly. uh the sunshine and the thunderstorm. So that's what it came down to. And Mm.

And Mike, if I could uh It's use that to lead into a question for you. How do you support your athletes? when they're going through a difficult time, whether that is an injury, an unexpected setback, uh psychologically having

trouble contending with Something that has that has happened, whether it's on the court or or or off the court. Are there any particular approaches that you've found to Be helpful. Uh

Whether it's in the last few years or just over the course of your career. Yeah, I I think uh I think the the the number one thing for me has always been remain consistent. remain consistent through the ups and downs and everything uh in between, as as LeBron said. Um you know'cause there I if if there is a setback, if there is, you know, something something uh going on.

Um You know, I always have to remain consistent, uh, with with my job and with what I do. Now I can always add or augment uh you know something that uh that that I feel might be beneficial. You know, if if it it's something as small as uh I don't know, uh a certain Uh you know just

asking about the family, you know, uh are are are things okay outside of basketball. Are things okay outside of uh you know the the athletic realm, the athletic world Um and just try to just tr try to be there for him. Just try to do the room through uh again. It it it's all great when uh you know we're scoring forty five points a night and and doing all these all these wonderful things, but Um Is the athlete okay? Is the athlete doing well?

Uh uh mentally and spiritually. And so I I try I try to address it um you know in a m in a multi faceted fashion. Mm-hmm. And for for for you, Mike, in the off season How do your priorities?

Change if at all. for say LeBron in terms of of training and anything else that comes to mind. Um I I think uh in the off season we we we have to be smart. You know, um Um

LeBron gives everything he has. Uh for for these nine months. Um you know, and so my my job was to be uh is to be smart about what we're doing, uh as far as the volume of training that we're doing. Um you know, and and how how much I see him, uh although we do you know tend to see each other pretty much uh every other day in the summertime, but it's it it's what we're doing and it's uh you know managing engaging his body throughout the summertime. Yeah, he's he's a lot more calm than I am, Tim, in the summertime consistently tells me, Hey, listen, man, you need to take a little bit more time off. We just went for nine and a half straight months and I'm like no

Yeah, we gotta we have to pull the reins a little bit sometimes. Uh do you LeBron have any uh any Particular favorite Exercises or forms of Uh physical recreation in the off season. I've read about Yoga Pilates, VersaClimber has come up a lot. Uh are there are there are there any

Any particular ingredients that l you like to regularly inject into your Off season. Yeah, but besides the versatile climber, I actually really like running on the football field. Mm-hmm.

Um For two reasons. Um you're outside. um which is always a a a cool way to to exercise. And then it it kinda takes me back to my high school days of playing the game of football. Yeah. You know, and um and I I just have a a a huge deep Buddha love of the game of football. So You know, get being able to get that conditioning and get that cardio, being outside, but also being back on the football field, it it just does something for me personally. And what what might one of those workouts look like? Are you doing four hundred meter repeats? Are you doing long, steady, and slow? What do you what type of work it's more like hundred yard sprints. Mm-hmm.

We don't never have like a set number of how many we wanna do. Um, but we we do enough to we wanna get our heart rate going. Um you know, while we're out there. And how do you how do you decide when to stop? Uh because th that would seem to be really critical for Uh well Mike like you said, like you hear Mike just say he pulls the reins, he he he says, Okay, now that's enough.

Yeah. Uh Mike, a a name that's come up a lot in uh doing research for this conversation is uh Tim Grover. And uh could could you explain who that is and uh what you've what you've learned from him? Well uh Me growing up, you know, uh I'll take it back a little bit, you know, I was a big uh Jordan fan, big you know, Chicago Bulls fan.

Um And so I was doing my own research, you know, back when uh you know all you had was uh you know you know, press instead of uh in in in uh the internet. And so I was doing uh Just asking around, you know, reading uh You know, we're reading up on uh on Jordan and the stuff that he was doing. So his name came up a lot of times and so

I finally um I gathered the stones to uh to to to get to to reach out to uh to Tim. Um, you know, just some somehow I tracked down his number and I told him what I wanted to do. I wanted to learn from him. Um and he says okay well um Why don't you come up to Chicago? Um and you know, kinda intern or intern for us for uh for a couple of weeks.

Uh M M J will be with us. He'll be uh getting ready to work with the Washington Wizards you know, he just signed his deal with the Wizards. Uh and so I'm in the middle of doing that. So uh you're more than welcome to come up and you know Uh thank God that uh thank God that I caught Tim in a uh in a great mood that day. And so uh you know, so he invited me up to Chicago and I spent uh a few weeks with him With him and with uh along with MJ. And uh I learned a lot. I learned a lot in those two weeks. I learned uh you know how how to um

How to work with an elite athlete. uh of uh of uh Michael's stature. So uh It was uh it was uh invaluable. I learned what to do, what not to do, what you know, uh stuff I should stay away from, stuff I should really augment. Um so it was it was a great education uh great educational experience for me. In in terms of uh Things to stay away from.

in your mind as a as a key learning or takeaway in that department? Or it could be one of the other categories, but is there any anything specific that that That comes to mind. Um anything specific as far as an athlete training or working with a with an athlete of that caliber is To remain consistent. to remain consistent. Um you know, it's no particular exercise, there's no particular stretch. It's all about uh your own mindset and and your own confidence working with with someone like Mike and now obviously working with someone like uh

Like uh LeBron. So It's all about how to approach it mentally and how to be consistent for that athlete. Again Just uh just be that rock. So this this is a good opportunity.

And available. And available uh twenty four seven. Yeah, I may wake up at like three o'clock in the morning want to get a workout in. Which which I think is a i is a good window to start chatting about a new collaboration uh that uh you're both involved With I mean LeBron, you've you've Become a very active businessman and investor over uh the course of your career and there there are many things we could discuss related to that.

But uh one that I think is very relevant to our conversation right now is is ladder. And uh there are a lot of people out there who Uh our

Constantly asking themselves and every time they get to New Year's make resolutions related to loving and not dreading fitness and wellness. And if trying to f trying to find an Yeah. A way to attack it that leads them to passion and not feeling burdened with responsibility.

Could uh Could you guys uh and either one of you can can grab this. Explain what ladder is and and what is what is the purpose behind it. Um I I think with the with

with the whole idea behind ladder and you know starting this company Um it it it started way back probably around two thousand fourteen. Uh we're we're uh kind of in a cross of uh okay, what else can we add to our to our uh to our uh to our routine as far as nutrition goes. You know, uh I felt like we were just beginning to scratch the surface as to what was available out there.

Um But unfortunately we found that You know, some of the stuff that out th th that that's out there, you know, they all these big companies have all these proprietary blends. And we weren't sure, you know, okay, what what exactly is in these proprietary blends. And so uh you know, we we will start we we'll start with the company, we'll start with something off the shelf.

Uh Yeah. Was And it's subcertified, but you know, we just didn't didn't want to take the chance of of uh you know to continue to use these products. Uh and so you know we we we got together with uh with LJ and said uh you know let's really do some more research as to

What what is out there that uh that that is not available for us, um and and and why not? And so we we started to do some more research um after two thousand fourteen. When unfortunately he experienced uh You know, I think the the the much publicized uh and critiqued uh cramping game in two thousand fourteen during the finals.

Um you know, that's when when when LeBron and I really got together and said, Okay, what are we missing here? You know, why why are we cramping here? Uh, we're doing everything we can for hydration. Now let's let's let's dive deeper into this because it's obviously affecting our performance. And and our productivity. You know, maybe to some degree it cost us the championship. So um

We we we started doing like I said more and more research as to what's out there Uh and just We we finally came up with the with the right ingredients. And you know what? We kept it simple, Tim. We kept it really, really simple and very transparent. uh to the public as to what what we were uh W what's what's in these products?

Right. And it it's it's uh you mentioned a few things that I wanna underscore for folks also, you know, the NSF certified for sport, which is uh you know effectively considered the gold standard for testing and approved by s not only the major sports teams, but the IOC and so on. So for for for competitors extremely important to to know exactly what you're putting into your bodies for uh any any number of of of reasons. Uh but and and for for people who are uh looking for supplementation or uh tools to augment

Uh there Um you've you've also assembled A A very strong team of of founders.

Uh so I was wondering if you could chat a little bit about the the people involved and why that particular team has been Assembled for this. Uh well I can I can talk about that, Tim. Um you know, obviously um two of our our founders are are Arnold Schwarzenegger and and Cindy Crawford and um and I can speak up on Uh Arnold, for one, we we we've been in business for quite a while now together.

um to a mutual friend of ours. And obviously his history um of what he's done in his career as far as nutrition and and and and and training and things that um goes without even know without even talking about. We we know how unbelievable he's been um in in his career. So that that makeup and that match fit perfectly. And also the same with uh Cindy Crawford as well. You know, she's um you know been doing um the wellness and the health and and the training and everything she's been doing throughout her whole life.

And it made sense. uh for her to be a part of the team as well. Um and we also um have um you know Lindsay Vaughn as well, um, you know, one of the greatest um you know athletes of uh of her s um genre um and and and her craft as well. Um so we wanted to be able to to assemble uh not only people that actually live

This life but also people that people can relate to as well. Um so it it all made sense for all of us. And and looking at the the materials that that I reviewed, do the the the message in effect of life is a work out and recognizing that the physical part of your life is really part of everything, right? I mean it is the it is the vehicle for everything else. And your mind is part of your body. Uh so if you want to care for that, you also have to care for the overall package that is your physical totality Uh is LeBron, you must have thousands of opportunities.

Come to you and get pitch to you. Uh I I would imagine on not just a annual basis, but a monthly or weekly basis. I mean you could drown in the number of pitches you would receive. Why is this important to you? Um wells back to what Mike was was speaking upon. You know, we had that that moment uh during the finals Uh we were kind of mind boggled because we

We know how much Um you know, we know m how much we we we take care of the body, we know how much we um you know, put into the body, what we put into our body, we know how much uh liquids and throughout throughout the whole day and for that to happen at at a very important moment in my career. Uh we were searching for answers. And uh for us to get to this point now where we found the answers, I told Mike. Um listen, you go out and and and and do the research. Um, I trust you. I've been with you for over a decade plus now. Um

Only thing I ask is that we make sure that everything is clean. Um because that's you know, that's what's most important than anything. You know, I uh you know, I've trained uh my body, we've trained our body throughout this whole process. Um and you know my body more than I know it. Um so That's how it all got started and and I think, you know, everything that I've ever done, Tim, has always been authentic to myself. I mean, you know, authentic to what I do on a day to day basis. If if it's from, you know, a few years ago having a bikon in my hometown, is it it all steamed from me uh training, uh riding mountain bikes in the summertime for uh getting back into shape. Uh You know, so that's how that came about. If it's um anything that I've done in my career has always been authentic to who I am. You you look at like you said, some of the things that I'm doing now as far as the production of T V shows and things of that nature, it stems from me uh loving T V and loving the fact that being the to engage

uh people's mind and emotions and things of that nature is authentic to myself and that's what um that's what ladder is all about as well. Mm-hmm. And uh it uh is Ladder also going to have an editorial resource component because uh the the uh uh the URL, we are ladder dot com, um as I understand it, is is also going to have A lot of Answers to questions with scientifically supported.

uh responses to topic ranging from you know fitness to nutrition uh to various types of of health problems. How do you uh envision you know Mike, maybe if you want to chat uh on that side of things. How do you how do you envision that serving people and what would people go there to find? Yeah, I mean i it it's uh you know we want to provide a a a uh one stop shop. um for for athletes and for uh you know for everyone else, you know, who's who's interested in in in maybe You know getting some sort of gain, uh from from not only a product but but from uh just a lifestyle uh stance here.

um you know we we could all improve. We could all improve in in in in whatever field that we're in. Um whether you know we we we we take it by leaps and bounds or we take it by inches. Uh we know we could all c we could all improve and part of it is creating that environment uh you know we But by by by environment I mean Uh that website you know, the social media stuff where athletes can go in and and tap into our resources. And our resources

um you know it's gonna be a panel of uh of of experts uh in in in their field. you know, and not only athletic performance, but uh you know um social behavior, psychological behaviors, mental stuff. It's it's it's all it's all vital. It's all vital. And it's more about uh the athletic realm. Living your best life, I guess. Um You know, and uh and improving.

Uh this is uh I this is something that that fits a very particular uh sort of Venn diagram for me, which is something that was born out of the two of you scratching your own itch. You mentioned the The cramping. Uh in two thousand fourteen. And uh I I'm always most interested when a service or product is born out of an unaddressed need.

an unmet need from one of the founders themselves. And uh it seems like you'll be making tools available to people that would otherwise uh Well perhaps be be limited to some of these high level athletes you mentioned. And

That's exciting. uh I would I would also be remiss if I didn't ask you LeBron and and we'll uh I know we we have just a few minutes left here, but uh how many more years would you like to play? Um I would love to see the floor with my uh son.

Mm-hmm. Amazing. Uh my son is in the eighth grade now. Um, if he continues on the path that he's on right now, he could possibly be in the NBA in five, six years. So Amazing.

We that would be um that would be an unbelievable moment for not only myself, but for my family, for my for for everybody. So we'll see. Um obviously taking care of the body is number one and we will you know we'll see to do that, but more importantly taking care of the mind. If your mind's not fresh, then your body'll fall at the waistline. So Oh. th through the grace of the man above and through um everything that myself and Mike and and my support team do Um That would be um that would be pretty dang on cool if I'm able to be on the NBA floor with my uh my older son.

That would be amazing. Well, I look forward to watching that. And you guys have been very generous with your time. I appreciate you making it happen. And Uh I'm very excited to see what both of you do. And uh what Ladder does, people can find Ladder at WeArLadder.com. Of course, Lebron, you're everywhere at King James on Twitter and Instagram, Lebron on Facebook. Uh Mike, I I'm not sure. Smoke signals, uh Carrier Pigeon. How should people find you if there is a way to find you, or should they just Just watch your good deeds through the through the athletes that you work with.

You know what, um I think um our body of work together, you know, uh with LeBron and the court. I think that's um That's uh that that that's proof proof in itself. If you do wanna follow on Instagram, it's it's Mike Mancius one. Um and that's and the I think I have the same Twitter handle as well. Perfect. Um I'm pretty sure. But uh it's uh It's all good. It's all good. It's uh an exciting journey for me. Absolutely. Beautiful. Yes.

And I will link to everything we've discussed, people listening in the show notes as per usual at Tim.blog forward slash podcast. And LeBron, we didn't have time today to get into the Family Foundation, but you're doing incredible work and I want to just thank you among many other things for doing so much for the kids of Acron. Uh I think it's it's really tremendous. I've looked very closely at it myself, uh, for uh inspiration for things I hope to do. So I I I appreciate you putting that much time and effort and care back into the community that you came from. I appreciate Tim. Thank you very much. Guys, I will let you get running. You have you have icing to do. You have who knows who who knows what else to get done in the meantime. And uh I wish you both The best of luck and look forward to seeing what you guys do. Thank you, Tim. Take care. Thanks very much. Bye bye.

Hey guys, this is Tim again. Just a few more things before you take off. Number one, this is Five Bullet Friday. Do you want to get a short email from me? Would you enjoy getting a short email from me every Friday that provides a little morsel of fun before the weekend? And Five Bullet Friday is a very short email where I share The coolest things I've found or that I've been pondering over the week. That could include favorite new albums that I've discovered. It could include gizmos and gadgets and all sorts of weird shit that I've somehow dug up. in the uh the world of the esoteric as I do, it could include favorite articles that I've read and that I've shared with my close friends, for instance. And it's very short. It's just a little tiny bite. of goodness before you head off for the weekend. So if you want to receive that, check it out, just go to fourhourworkweek.com. That's fourhourworkweek.com all spelled out and just drop in your email and you will get the very next one. And if you sign up, I hope you enjoy it.

This episode is brought to you by Peloton, which I've been using probably for about a year now. Peloton is a cutting edge indoor cycling bike that brings live studio classes right into your home. You can also do on-demand, which is what I do, we'll come back to that. So you don't have to worry about fitting classes into a busy schedule or making it to a studio or gym with a hectic or unpredictable commute. I, for instance, have a Peloton bike right in my master bedroom at home, and it's one of the first things I do many mornings. I wake up, I meditate for a bit, then I knock out a short 20 minute ride in my undies, hard to do that at the gym, take a shower, and I'm in higher gear for the rest of the day. It's really convenient and has become something that I look forward to. So you have a lot of options. For one, if you like, you can ride live with thousands of other riders across the country on an interactive leaderboard to keep you motivated. There are also up to 14 new classes added every day with more than 8,000 classes on demand. And you can pick based on length, 45 minutes, 20 minutes, whatever, music, hip hop, rock and roll.

or say low impact versus high intensity or interval. You can pick the class structure and style that works for you. And in my case, I quite like Matt Wilpers and I tend to do on demand and listen to a lot of and watch many of the same classes over and over, but I'm kind of promiscuous and also enjoy classes from a lot of the other instructors. They have Peloton and an amazing roster of incredible instructors in New York City with a whole range of styles and personalities, so you can find what you're in the mood for. You also get real-time metrics that you can use to track your performance over time And that will help. I would say catalyze you to beat your personal best. Now that all sounds good, right? Gamification, yada yada, yada. I didn't think that it would work for me or in any way incentivise me, but they really 100% hit the nail on the head. I was very, very impressed with

how motivating it was. and it worked tremendously to keep me pushing. uh which quite honestly takes a fair amount. I can get quite lazy, particularly with anything that edges on endurance, which is kind of more than five reps of anything for me. So Check it out. Discover this cutting edge indoor cycling bike that brings the studio experience right to your home. Peloton is offering listeners to this podcast a limited time offer. Go to onepeloton.com, that's O-N-E, Peloton, P-E-L-O-T-O-N. And enter the code TIM.

all caps at checkout and get$100 off of accessories with your Polyphone bike purchase. So get a great workout at home anytime you want. Check it out, go to onepelaton.com and use the code TIM to get started. This episode is brought to you by 99 Designs. 99 Designs is the global creative platform that makes it easy for designers and clients to work together. From logos to apps. packaging to books, 99 designs is the go-to design resource for any budget. I've used 99 designs for many, many years now. I've used them for book covers, for instance mock ups for the four hour body, which went on to become a number one yeartime's bestseller, illustrations for my multi-volume, The Tau of Seneca,

and other graphic design projects. And I've been really impressed. by the quality of their designers and the designs that I've ended up using. Most recently, I use 99 designs to update the illustrations and layouts of my Five Morning Rituals ebook. This covers my most consistent morning routines and rituals. And I offer that as an incentive for people to sign up for my newsletter. So this is a PDF bonus that acts as a carrot to increase the number of email subscribers. The illustrations inside are gorgeous and I loved working with the designer who we selected for the project. So you can check it out. Take a look at that at 99designs.com forward slash Tim. That's the number. nine nine designs.com forward slash tin if you can see exactly

what I'm talking about with a real world example of what has come out of working with them. 99 Design's designer search tool connects you directly with one designer based on a design category or industry specialization, style, skill level, availability, and more. So you can really check all the boxes. that you need and see who matches up. Or you can start a contest, and that means you invite the entire community to take a shot at your project, then you pick your favorite. Right now. You guys. My listeners, that is, can receive a free$99 upgrade on your first design contest.

So check it out. To see what it looks like to get your first free upgrade, please visit 99designs.com forward slash Tim and click on the link in the landing page. So again, check it out, 99designs.com forward slash Tim.

What you see above is a preview of the first minutes. One unlock costs 3 credits and covers this episode forever: full segment and word-level timestamps on this page, plus .txt, .srt, .vtt and word-level JSON downloads, as many times as you like.