YouSaid · the spoken record

Nsima Inyang

lines on the record: 206
first: 2025-06-18
most recent: 2025-06-18
sittings or episodes: 1
sources: podcast

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“Drop the absolutely drop the load. It needs to be light. But let's say, for example, you start exploring with a little bit of spinal flexion when pulling the sled, you get into that spinal flexion. The sled is really light. You start pulling backwards. You're breathing. You're not holding your breath. Your body learns, hey, this is actually a good position for us to produce a little bit of force in. We're strong here, right? Versus when most people get in that position, there's a breath hold. It feels unsafe. Something gets pulled. So for me now, the only reason I was able to progress this was because I worked on those regressions. And when a lot of trainers maybe see some of this, they're like, that's unsafe. You can't just wait a few years. You're going to blow your back out like, no, I'm not going to hurt myself because my body knows that this is a good resilient position to be in. I'm not afraid of this position.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That's one of the cool things about that. Like, you'll see them in the most random gyms. But when it comes to that, the basic version of the sled that mom and dad can do, older people, younger people, everyone can do, push and pull with a neutral spine and learn how to produce force, slowly increase the load when you feel comfortable, start introducing a little bit of play in your spine. But when you introduce this play in your spine, don't move the spine out of that position when pushing and pulling.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Presumably. Yeah. Everything that I've talked about, I put it all in a place called the strongerhuman.store. It's a website. So all this equipment is there, but you can also find this at his website, which I believe is markbellslingshot.com. So for the sandbags and everything, I've mentioned ropes, it's at the stronger human.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That's why I said, right. You can use either the sled attachment that whatever sled you're using, or you can, most sleds have something that you can hook onto. And then you can place that attachment and then you can still push and pull with a neutral spine.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And literally, when I'm going backwards, I'm in this position while moving backwards. I'm in this deep spinal flexion. What about like”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“So, the torque sled, there's two ways that I'm pulling. When I want to get into deep flexion, I have this thing. It's something that Mark made. It's called a shake strap. So it's this strap that you're able to, it's kind of like a cable attachment that you can put on a machine, but you can also put the sled. I loop my hands through it, right? So my hands are here and then I'll let my back bend and then I'll start walking backwards. Deep spinal flexion with that pulling me. There's video of this. I can imagine you read.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“of the positions of my spine with this implement. Isn't something you're able to do with the barbell. You can do spinal flexion, Jefferson curl stuff. You can do some lateral stuff, but the sled allows you to produce force on an object forward, backward into the side.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“What is my goal for myself and what I've done is I became very strong pushing and pulling a sled with the usual spine, then I pushed and pulled with spinal extension, purposefully putting myself in this position while pulling and pushing. I pushed and pulled in deep spinal flexion, right? So that I could become very strong in this spinal position. I push and pull in deep lateral flexion. So I'll literally push the sled here with lateral flexion of the spine. So scary.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But then over time, the strength that you can get the sled is that when you push the sled, you can push with more spinal flexion. When you become more comfortable. So you can learn to produce force with spinal flexion. And then you can learn to when you're pulling the sled, you can learn to almost Jefferson curl pull the sled in deep spinal flexion. You don't start here, but when you become comfortable and you've been doing this with. Very lightweight initially. You can be comfortable pulling this load with deep spinal flexion. That's later on. And that's for me where the sled has become super powerful because”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Produce the most force while moving forward. Let me also mention this this is the level one pushing and pulling position that we want our rib cage in. Because for me, when I want people to progress what they do with the sled, it's a very powerful tool to allow you to push and pull in different spinal positions. So you start off by pushing and pulling the sled with a neutral spine. Then you can start to push and pull the sled laterally. So like sled is here, you're here, you're pushing the sled laterally, you're pulling the sled laterally while maintaining a fairly new spine.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“You want to think about is, for example, the neutral position that we think about when we're squatting down. rib position, let's now angle the body forward while maintaining that rib position and”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Yes, it's extremely common. Another issue is maybe having, this is a little bit less common, but too much flexion, right? So too much bending when trying to push. You want to be in a neutral position, a strong neutral position where your rib cage is right above your hips.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Level one for the sled would be learning how to create a neutral system when pushing the sled through space. So you're inherently going to come forward a little bit. You're not going to be vertical when pushing. You're going to be leaning forward a little bit. But you need to make sure that your rib cage is over your hips. So it's like two bowls pouring into each other. When we were mentioning this open system flared, I know some people aren't watching the podcast.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“System is very open, like so upright. You mentioned, right? So, some people, they'll start pushing a sled, their ribs will be in this flared forward position, their pelvis won't be in a neutral position. It'll be like tilted back and they'll try pushing, they can't produce much force.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“This thing, this slide could be a good first two, three minutes to get the knees warm when you're moving forward and backwards, or it could be a very metabolically taxing, strength building workout that you can do for 20 minutes to get your heart rate up while also increasing your ability to produce force. So that's why I say like when you're pushing a sled, your heart rate will spike. Your whole body will go on fire because you're starting from your feet to produce force forward and pulling backwards. So it'll spike the heart rate. Everything will start to get sore. Your feet, you're glutes especially when you're learning how to stack your body against that weight. Like you'll see people who are new on the sled.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Allows you to pull as well. You can hook a cable to it, and then you could also push and pull it. It has magnetic resistance, so you can increase the resistance so that the harder you push, the more resistance it gives you. So it can build to any level of resistance. I have my mom who's 67. I have her come to my place so that she can do the sled multiple times a week. That's why I have her come, because it's something she can do and progress without pain. If people can just get themselves to a place that has a sled, it's a full body movement from the feet to the hands. What?”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Mechanical resistance? Yes They came out with a new one that I have. I forgot it's model, but it's one that you can literally swivel around. So you've seen the tanks where you have to push it, then you have to get to the other side and push. This one, you can push, swivel in turn, and push. It looks like a little batmobile. It's pretty cool.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Louis is the one who got Mark, and Mark introduced a sled to me. And it's just like the sled is powerful. So unfortunately, it's hard for some people to have that at home. I have a torque sled at my house. It's this tank sled that you can wheel around.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah. This is the thing, though. I think there are many forms of squatting one can do. Like we talked about sandbag squats. That's not actual loaded. That actually feels really good, right? Because the weights in front of you are holding it. They feel safe. They feel good. They can be progressed. But the sled is something that you can load that thing up. And if it doesn't move, you just don't have the ability to produce the force to push or pull it through space. I wish everyone would be able to work with a sled because if it's so safe and it has such a huge ability to be progressed or regressed to any level safely for literally everyone, that's why I'm starting there. Louis Simmons was someone who, and he was the owner of Westside Barbell, he passed. Legend.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“First one would be a sled. The reason why I say sled is because it is something that grandma can do and it's something that the NFL linebacker can do. And it can be progressed or regressed to either level while causing probably most likely no issue to either. The reason why I mentioned the sled before I mentioned something like a barbell backsquat or a barbell deadlift is because some people, when it comes to direct actual spinal compression where the barbell is right here, they just can't handle forms of that compression when moving through space yet.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And calisthenics is something that will show you those weak links with your control of your body and will help you improve that over time. And your practice of wanting to rock climbing inherently adds the skill of calisthetics into it. So it's a two for one. I would love to do rock climbing. And the thing is, I do so much jujitsu right now that it's like I got to pick between rock climbing and calisthenics. Like I'll focus on the calisthenics bit and maybe do rock climbing here and there. But that's a very good practice to develop that level of strength because rock climbers, man, elite ones and even non-elite rock climbers, just the way they can contort their bodies and have the strength through their grip, through their whole body, my gosh, it's another amazing practice that's awesome for longevity that if you're struggling to find something.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“In five years, six years from now, I can be pretty elite at calisthenics. And it's going to take me that long, and I'm okay with that. But that's a ways away. But I know that chipping away at that skill is going to be one of those things that for me, when I'm 60, 70, 80 has those big, give me 40, 50, 60, 70, 80, has those big dividends. Because one thing is when you see people who are very adept with their body weight, they just have control of everything. They have they're very adept of their body weight strength. You can lift weights, but just because you're strong with a barbell or strong with weights does not mean you're strong with body weight. You know, I know many heavy people that can deadlift hundreds of pounds that struggle doing 10 pull-ups because they don't have good control of their body weight.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Scapular pullups, like the strength of the scapula, I think, is something that a lot of people, as they're doing calisthenics, they don't realize is so important. And there are ways to isolate the scap and strengthen that with these movements, right? I realized how weak my scapula was compared to a lot of other things. Like when I would be doing pull-ups. Yes, the scapular is involved, but I wasn't focusing on it, which is why a lot of progressions were elusive to me because my scapular wasn't as strong, right? So I'm very excited progressing calisthenics and I'm more so excited for the next five years. I think that”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“But yo, man, like calisthenics was something that I, for me, I think is like a place that I'm not the strong. It's I'm not very, very strong at some of that can be attributed to my body weight. And I've been so excited at just really nailing down all of these calisthenic basics to continue to improve so that I can do more complex movements. Because, you know, one of the things that I think that frustrated me with calisthenics years ago was like these muscle-ups like, oh, I was always making excuses of my weight, but it's just I was not strong enough with my body weight to do these things. So one of the things with calisthenics is also owning those basics, push-ups, dips, pullups, regressing the pull-ups if pull-ups are tough.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“It's great that you mentioned this because over the years, one thing that I try to do is I try to find stuff I'm interested in that I really suck at to improve at. I'm 250 pounds. So for me.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I purposefully hung up gymnastics rings so I can develop my skill of hanging once again so I have those just hanging the TVs right there so I'll just do some quick pull-ups and hang on it. I set up this environment and so it's almost like an environment of play. I have fun here and I think if more of us did that it would aid in our movement progression much faster than always having to go to a gym with four walls fluorescent lights and get this workout in.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Then, when you want to go progress it, it's even easier because this is just how you move. For me, it wasn't until I truly set my environment up to serve my movement ability that I started making bigger and like just bigger leaps in my progress because it became less of, again, the structured workout that I had to go to the gym and do all the time to just, this is just what I do. I can just pick stuff up.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And even just that aspect of sitting on the ground, think about the position that the back gets in, the deep knee flexion that you're getting. And many of these people can just comfortably sit in the SASA position without a problem. The position of the ankles, the position of the knees, all these areas when getting up and down off the ground, how healthy that is for your joints and your movement. That's why it's like instead of thinking about all of this as like exercise, how can we build our environment, the places where we go, even if you're at a cubicle at work, can you put certain things in there that can help you encourage you to move a little bit more? If you do that, that will make a lot of this stuff so much easier because it's less about how do we program this and more about, let's just touch this a few times a day, after you become more comfortable sitting down in that low position a little bit more, picking up with that with the rounded back, just casually picking up that sandbag. You're not doing these things while warming up. You're just doing them. They were what you do.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Right. So I noticed you have these low mats here that maybe people might sit on for meditation, but you have these things that will encourage you to get lower to the ground. So, the sandbag, I also sit down on the sandbag as it's low to the ground, and that encourages me to get down in this low position, this low squatted position to become comfortable there. So now I'm not uncomfortable getting down to the ground, which is an essential thing that we need. You know, like some of us only get down to the ground when we're doing martial arts. Some of us probably can't remember the last time we purposefully went down to the ground on our own volition. Maybe you fell. Can you become comfortable going down and coming up? Because now if like maybe you do fall, it's not as much of a struggle for you to figure out the puzzle of getting off the ground. It's actually not even a puzzle. You just can.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“It's a low springy seat. So now you sit down, you just sit down in a squat position. You sit down in a low squat position”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“For example, there's this stool called a hunkerin stool. By the way, you don't need a hunkerin stool. You could just have a low seat. This guy's name is Casey. He owns this company Hunker and Stool. It's a low springy seat. People will see if they ever watch any of my videos. You'll see me sitting on a Hunker and Stool. Oh, I saw.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“They knew what they were doing. A lot of the stuff isn't new. I'm not making this stuff up. People are doing this stuff for centuries because it works Would I do the rice bucket if I had to pull out the bucket of rice from my garage every single time? Of course not. I'd have to keep it in the vicinity of something that I already do stuff so that when I go by it, I'm like, I can do this for a quick minute as we're watching something and then go back. I have”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Around my area, around my desk, I have a kettlebell sitting there, I have a club sitting there, I have a 100-pound sandbag by my desk, by my work desk. I also have a gripper on the table so that if I'm doing something on my laptop to one side, I can hit that gripper up a little bit. I have these things just sitting around to encourage me to touch them. Because if they're not in front of me, I am not going to do them. All this hand stuff, you give me that compliment on my hands, bro. It's because I have grip equipment everywhere. I cannot have it in my car. I have it on my podcast desk. I have it at my work desk. I have it in the kitchen.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And then as you improve that, you're like, okay, can I do that with a six pound kettlebell? Can I do that with a 20 pound kettlebell? Can I do that with a 30-pound kettle? Like, can I organize my body to lift this safely in this position? And then you own that position because it's no longer foreign to you. Now you're no longer flexion intolerant. But when you're someone who has avoided these different ranges of emotion with the spine, whether it's deflection, extension, et cetera. And then you go into a workout or you try doing some weighted rotational movement and then you tweak something, you think that these are bad movements or bad ranges of motion. But the thing is that you just didn't regress it enough and you didn't spend time with the most basic forms of those movements. So when it comes to microdosing, one of the ways to make microdosing easy for you is to make your environment serve you. This is why, and people just some people might just think I'm some fitness nut for this, but I keep equipment around.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Are against some of the things like Jefferson Curls, like Stu McGill doesn't like it. Stu doesn't like it. And I would agree to the sense of people who haven't regressed the movement enough. If you just rush into something like a Jefferson girl that we were just talking about, where you had deep spinal flexion, you pick up a barbell or something off the ground, that's going to cause you some issue, especially if you don't feel safe doing it. You're going to hold your breath. You're going to force yourself into that position. And then you'll tweak something and then you'll say this is a bad position or a bad movement. But when you learn to breathe through movement with no weight, like I was talking about, like let's say you just decide that I'm going to pick that ball off the ground a few times a day, flexing my back and going down to the ground. I'm going to inhale when I go down and exhale when I go up. I'm going to make myself own this movement. Doing that with no weight initially for most people is going to feel fine.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“He, when he talked to us about it, he was having a lot of his NBA athletes. He would have them do a little bit of movement before games, a little bit of movement after games, and he'd figure out ways for them to have movement sprinkled into their day so that they always felt good. Because what happens with some athletes is like they have to have this extensive warm-up routine to get their bodies ready. And these are athletes, by the way. So if an athlete needs this extensive warm-up routine to get ready for game day, somebody who's like sitting at a desk or just working or whatever, like the amount of prep you might need to get ready to move is far too much. The goal of microdosing movement or greasing the group is Pavel puts it is to make it so these different movements just become a part of who you are and what you do. You don't need to prepare to bend your spine down into a flex pattern and pick something off the ground because you're just healthy and safe. You feel healthy and safe doing it. Now, the thing I'll also mention here is that there are many really smart people who”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Micro dosing movement. Not microdosing psilocybin, although that's fun, but microdosing movement. Corey is, I don't know if he's working with the Phoenix Suns now, but he was like the director of performance, I think, for the sons recently. So I know he's working with NNBA team.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Exactly. But let me actually just rewind real quick because I want to mention, you know, Pavel talks about greasing the groove. I got introduced to microdosing by a friend of mine, Corey Schlesinger. I think he's like,”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I think one of the simplest things one can do is start introducing different shapes of your spine, primarily a shape that I think many of us are scared about, which is like spinal flexion.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And then I'd always find myself in pain. I'd always find myself moving backwards. And it wasn't until I just realized, hey, be a beginner with this. Start with the regressions. Own those, and then slowly progress upward. Then I was able to make all the progress to where I am now. So it's a big shift. And I think this is the last thing I'll mention. I think one of the reasons why this is hard for some people that lift or that have already been training for a bit is because traditional lifting is kind of easy in the sense that if you get strong with the shoulder press, you just increase that weight week by week, bicep curl, increase that weight a little bit. You get this big payoff very, very quickly when you see that weight going up. But when it comes to holistic movement in some of these ranges, you will realize that you have some weak links that you have to work on with potentially no weight. And that's not as fun as just doing the heavy shoulder press. You know what I mean?”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I want to mention he has an app and on that app he puts all his stuff there for monthly payment for people. So if you guys are in, Ben mentions that people can do this. So I'm going to mention this too. You could go on there. You could screenshot the movements. You could cancel. Literally, I have a program there too in this martial arts section. And you can literally go there and you can just take it all if you want to. But the reason why I mentioned that is because all of their aggressions are right there. If you're looking for a way to regress all these movements, that's all there. There's also in that school community, but just take the regressions and be patient with those regressions. Because one of the reasons that I was held back for so long was because I thought I was better than I was. I've been playing soccer for like 16 years. I've always seen myself as an athlete. So going to do some of these things and these simple regressions, I was just like, no, I can move on to the last chapter. No, I should be able to.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I say this because regressions are the name of the game for all this. If you have pain doing something, there is a way to regress it and you need to own the regression before you progress.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“I didn't want to let it out. If I let it out, it would be disgusting. So when you hold it in, it turns into this mouse. In there”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“At this point, I just need to make sure to keep them pretty strong, but sprinting, et cetera, is not going to be part of the system for me. That's when I came across some of Ben stuff back in like 2019 or 2018, I think. I came across some of his stuff on Instagram, started regressing it, doing like the simplest regression. So an ATG split's going on a box. There's this pulse movement that you do where you just have this very small range of motion with the knee where you're just putting yourself in slight knee flexion coming out, pulsing it, driving a lot of blood to the knee area. And I would progress these things over time. After four or so months, I was able to get into full deep knee positions that I was never able to get into without pain before. And then when I started doing things like running, I was able to run without pain. And then I started sprinting without pain. But it started with regression.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“Thing is, like when you find that you don't have the mobility for a specific movement, there are so many ways to regress it with a cost. So the wall can help guide you down. Unloaded while behind Cossack Squat, you can even angle the foot outwards a little bit to allow yourself a little bit more give with that knee. You can also add some heel. You can also put it on a box if you need to and then slowly regress it down. And I want to mention the concept of regression is what got me out of knee pain, is what got me out of like pretty much all pain, but specifically I want to mention knees because when I was in my early 20s of menastectomy, partial meniscus me removal, I can't remember which knee now. I think it was my left. So something that happened in jiu-jitsu. I also, when I was younger, I had Oshkaud Slaughter and I was a soccer player. So when I got into my early 20s, like I couldn't sprint. I felt like I was probably going to have trash knees for the rest of my life. I couldn't run without pain at all. So let alone run absolutely couldn't sprint, couldn't jump. I was doing squats and stuff and there was some pain I was having. So I was using knee sleeves. So I was pretty certain that”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“That's a regression for the ATG split squat. That's a regression for the flat ground ATG split squat. And to go back to what you're asking about the ankles, why is that really good for the ankles? Do you know the position that the ankle gets into is this deep position that you can, when you own that position, you lower it to the ground. And now when you own that position of the ankles, you apply that to a caustic squat, you're able to get to full depth of a cossack because of where the knee is over the toe. You're in deep ankle dorsion. That's how these things work.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And Ben is a guy. One of the reasons why I appreciate Ben so much is because he's a very open-minded individual. You'll run across so many people in these different fitness spaces, and they are so dogmatic, gung-ho about their system. And if you do this system, this is what's going to happen when you do this. It's not good. And this is what's going to happen when you do this. It's like everything is their system. But the people that I tend to really appreciate are the people that they may have some things that they do, but they can also see the strength in many other things, right? And Ben is that type of person where he's also someone who continues to learn. You know, he has what he's done, but Ben is continuously learning and applying new things to the people that he works with and himself and finds benefit. And it's one of those things where he's in the constant growth rather than finding the negatives of everything that everyone's doing, right?”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“ATG, his company stands for Athletic Truth Group. You think it stands for Astagras? Yeah, yeah, okay. Yeah, I didn't see it coming.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“One I'm going to tell you is this is why I find that I've been so lucky to learn from so many people because the only reason why I'm able to first have the level of mobility I do is because of a lot of things that I've learned from these different people. So for example, the ankle mobility you're talking about right there, some things that helped with that were the ATG split squat that I was telling you about, which is a movement that, again, he popularized. But that front leg, I hope that when this podcast comes out, maybe there's an image of an ATG split squat that can be pulled up so people can see that the front leg that's doing the split squat over time there are regressions to that movement, by the way. So everything we've talked about, if you find that you're not getting there, regress the movement, regress the range of motion.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT
“And one thing I find interesting about that is for a long time I was really trying to get good at caustic squats and it wasn't till I was allowing myself to breathe when I got down into that position that I actually got there safely and came out.”
2025-06-18 · The Tim Ferriss Show · #816: Nsima Inyang, Mutant and Movement Coach — True Athleticism at Any Age, Microdosing Movement, “Rope Flow” as a Key Unlock, Why Sleds and Sandbags Matter, and Much More · IDENTIFIED FROM THE TRANSCRIPT