I'm going to go and Hello and welcome to a very special episode 736 of the official Establish the Wren.com podcast.

My name is Adam Levitan.

I am one of the co-founders here at ETR and it is with great honor and pleasure.

I am once again joined by fellow co-founder Evan Silva.

Evan, welcome back, great to have you back.

How you feeling?

How's it going?

Feeling great, man.

Glad to be back.

I was thinking about it and joking but kind of not joking. When was the last time I went like four or five weeks without doing a podcast? It might have been in the 20th century. So I'm like kind of nervous for this show to all of a sudden be back,

but I, you know, I took the time off in the perfect segment of the NFL schedule because I I went back I thought that I would have missed like you know a hundred items but man I really I really didn't miss very much big stuff at all.

I mean Aaron Rogers missing mini camp,

you know, and all the foe controversy

that that sparks, you know, Tucker Kraft got injured, you know, T Higgins signed his franchise tender, but I mean, there was really nothing that that moved the needle over the last 30 days. I wish that I had lost a little bit more weight. I worked out

hardcore like every single day but I ate too much. I mean I didn't eat like bad stuff but I ate like in decent volume. I wanted to lose 30 pounds and 30 days, but I only wound up losing like 15.

But I'll tell you what like seven or ten days into it. It just kind of occurred to me like it's just especially since I'm diabetic and with the extreme sedentary lifestyle that we live. it's like all about routine.

And, you know, it's waking up early in the morning.

It is making my bed.

You know, it is, you know, not laying in bed and scrolling on on my phone for two hours. You know, it is, it's getting out of bed. It's like stretching. Maybe, you know know reading a book working out twice a day this is something that I'm going to do so I already was working out like one time a day on the weekdays but that's only five hours a week.

That's definitely not enough for someone who lives such a sedentary lifestyle.

So I'm going to add on to that like a 20 minute walk or you know I bought a jump rope and in some free weights and like a bunch of little stuff that I can do on my back patio to supplement that. But you know going going to

the gym once a day which is actually way more than a lot of people do. That is not enough for people that

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