Speaker 1: I'm good a team. I hope this finds you well.
Speaker 1: So the other day I did I did a little
Speaker 1: simple video that I put on Instagram about me doing
Speaker 1: a lower body strength movement and body weight movement in
Speaker 1: the garden in my front yard using a bench just
Speaker 1: like a step up. What's actually a seat that's in
Speaker 1: my gardens, like an old railway sleeper that I'm stepping
Speaker 1: up on. And the step is a little bit higher
Speaker 1: than my knee, so it's quite a high step. If
Speaker 1: you want to see it in action, go to Instagram
Speaker 1: and look back a few days. So as I record this,
Speaker 1: it's the twelfth of November, so I don't know, it's
Speaker 1: maybe the eighth or ninth of November something like that,
Speaker 1: or the seventh anyway, if you want to see the movement.
Speaker 1: But my point, my long winded point, is this, I
Speaker 1: was showing my audience how you can train your lower body,
Speaker 1: so quads, ass, glutes, hamstrings, calf a little bit, even
Speaker 1: a little bit of lower back because we go into
Speaker 1: hip flexion and then extension, so really everything from you know,
Speaker 1: kind of the hips down as being worked. And I
Speaker 1: was talking about how if you do it the right way,
Speaker 1: you can vary the height, you can vary the speed,
Speaker 1: you can vary the amount of reps you do, and
Speaker 1: if you slow it down enough and you have a
Speaker 1: look at the movement. So I'm literally lifting my weight,
Speaker 1: which is about eighty five kilos with one leg, so
Speaker 1: the front leg which is up on the step, I'm
Speaker 1: not stepping down with the front leg, I'm leaving it
Speaker 1: up there. And so I'm lifting and lowering eighty five
Speaker 1: kilos and it's a high step, and so it very
Speaker 1: much becomes a strength movement. And then when you slow
Speaker 1: it right down, less momentum, more strength is required at
Speaker 1: the bottom of the movement, where my other foot is
Speaker 1: back down on the ground, my lead foot, my front
Speaker 1: foot is still back on the step. So now I'm
Speaker 1: in like a really quite biomechanically disadvantaged positions, so it
Speaker 1: really requires there's a lot of strength for me to
Speaker 1: get back up. Blah blah blah. So I was just
Speaker 1: demonstrating how we can with next to no equipment, well,
Speaker 1: with no gym equipment, we can get a good training effect.
Speaker 1: We can stress our muscles so that they need to adapt.
Speaker 1: And quite a few people sent me messages. I've got
Speaker 1: a couple of emails. A few people stopped me out
Speaker 1: and about and said, can you expand on that stuff?
Speaker 1: And so today I just want to share some thoughts
Speaker 1: and ideas around some of the fundamentals. Some of this
Speaker 1: I've covered before, but I'll put on my exercise science
Speaker 1: hat again. For some of you, it might be a
Speaker 1: little bit of a revision. For some of you it
Speaker 1: will be brand new. I'll try and keep the science
Speaker 1: as fundamental and understandable and basic as possible without skipping anything.
Speaker 1: But so let's talk about strength training for a moment.
Speaker 1: You don't need me to bang on about the features, advantages,
Speaker 1: and benefits of staying strong. We all know. We all
Speaker 1: know that being strong that doing strength training. Whether that's
Speaker 1: lifting traditional barbells and dumbbells or kettle bells, or it's
Speaker 1: doing some kind of class, or it's using pinloaded machines
Speaker 1: or hydraulic machines, we know that doing strength training whatever
Speaker 1: that looks like. It could even be rock climbing, which
Speaker 1: by the way, is an extreme form of strength training
Speaker 1: and muscular endurance training, among other things. Are you not
Speaker 1: going to find an elite rock climber who is not
Speaker 1: extremely strong, especially power to wait and so on. So
Speaker 1: getting strong can be done in a range of ways.
Speaker 1: It doesn't have to happen in a gym. It doesn't
Speaker 1: have to happen with weights or kettlebells or dumbbells or
Speaker 1: bar bells or traditional strength training equipment per se. We
Speaker 1: can do it almost anywhere. We can do it at home.
Speaker 1: We can do it in the front yard, we can
Speaker 1: do it at the beach. We can do it anywhere
Speaker 1: where we have sort of space and we have the
Speaker 1: inclination to do what works. So when you think about
Speaker 1: I want to give you a little bit of anatomy
Speaker 1: here just to kind of get you to a fundamental
Speaker 1: anatomy to get you to understand how adaptation works. So, if,
Speaker 1: for example, I'm bending, Let's say, even if you wanted
Speaker 1: to do this, if you can stand up and have
Speaker 1: your arms just hanging by your side. So if you're
Speaker 1: standing now and your arms are hanging by your side,
Speaker 1: now turn your palms so they're facing the front. So
Speaker 1: as you naturally stand, your palms might be facing inwards
Speaker 1: towards your body, or they might be if you're a
Speaker 1: neanderthal like me, they might be almost facing the back.
Speaker 1: Now turn your palms kind of facing forward. We would
Speaker 1: call that superinated, where your hands are superinated. Turn the
Speaker 1: other way is pronated. Now with your hands superinated, or
Speaker 1: your palms facing the front and your arms straight hanging down,
Speaker 1: now you bend your elbows and you bring your fingertips
Speaker 1: up to touch your shoulder. In the gym, we call
Speaker 1: that a bicep curl, don't we It's called a bicep curl.
Speaker 1: And we can do a bicep curl with a dumbell
Speaker 1: or a barbell, or a kettlebell, or a cable or
Speaker 1: a range of other different pieces of equipment. But in
Speaker 1: the gym, we call that a curl, and it works
Speaker 1: our biceps. You know where your biceps are and your
Speaker 1: brachio radialis and your brachialis which is under your bicep,
Speaker 1: and all that works a bunch of muscles that cross
Speaker 1: the elbow joint that do a thing which is called
Speaker 1: elbow flexion. So when your arm is straight and then
Speaker 1: you bend it, you've just done elbow flexion. And when
Speaker 1: now you take your arm from a bent that bent,
Speaker 1: fully bent kind of position and then you straighten it, well,
Speaker 1: now you're doing elbow extension. Now the muscles that do
Speaker 1: the elbow flexion, that is the bending, the bicep curling.
Speaker 1: They live on that side that you can see at
Speaker 1: the bicep side, and of course the tricep, the extension
Speaker 1: of the elbow. The tricep live on the other side,
Speaker 1: another little muscle called anconius or anconeus, depending on your pronunciation. Anyway,
Speaker 1: what's my point. My point is that from an anatomy perspective,
Speaker 1: when we bend our elbow the way that I describe,
Speaker 1: we just call that elbow flexion. And now once I
Speaker 1: do that movement and I add some load, like I
Speaker 1: might hold a can of soup. Well, there's a tiny
Speaker 1: but now there's a little bit of load. I hold
Speaker 1: two cans of soup. There's more load if I hold
Speaker 1: a bag of groceries which has got, you know, a
Speaker 1: whole bunch of couple of bottles of whatever in it,
Speaker 1: and some cans. And now I might be holding six
Speaker 1: kilos of weight, which doesn't look like a dumbbell or
Speaker 1: a barbell. And then I bend my elbow again, or
Speaker 1: I do elbow flexion, or I bring my palm up,
Speaker 1: and now I'm doing essentially what we would call in
Speaker 1: the gym, a bicep curl. In functional anatomy, we call
Speaker 1: it elbow flexion. But the point is, I'm doing a
Speaker 1: certain anatomical movement, in this case elbow flexion underload. Now
Speaker 1: what's my long winded point. My long winded point is this,
Speaker 1: as long as the muscle that you are contracting and
Speaker 1: lengthening or you know that around the joint. So I'm
Speaker 1: contracting my biceps and my elbow is bending and my
Speaker 1: palma's coming up towards my face or my shoulder. As
Speaker 1: long as I am doing that with load, then I
Speaker 1: am strength training. It doesn't need to be in a gym. Conversely,
Speaker 1: when I straighten my arm underload, which we call elbow extension, right,
Speaker 1: and then I strengthen that underload or I straighten that underload,
Speaker 1: I'm doing a tricep movement, primarily tricep, and now I'm
Speaker 1: strengthening my tricep, the muscle on the back of the arm.
Speaker 1: So just keep in mind that your muscles don't know
Speaker 1: what is a dumbbell or a barbell. All your muscles
Speaker 1: do is respond to a stimulus, respond to stress. Now,
Speaker 1: let's say I stood in front of you and you
Speaker 1: did Now you've still got your palms up, and you
Speaker 1: bring your palm up to your shoulder. Now I stand
Speaker 1: in front of you, and you're about to bend your elbow.
Speaker 1: You're about to do elbow flexion. You're about to do
Speaker 1: a version of a bicep curl. And I stand in
Speaker 1: front of you, or maybe even beside you, and I
Speaker 1: put my hand on your hand. And as you bring
Speaker 1: your hand up to touch your shoulder, that is, you
Speaker 1: bend your elbow. You're about to do a bicep curl.
Speaker 1: I apply some force to your hand. Now I apply
Speaker 1: some force. Now let's say I apply five kilos of
Speaker 1: force or thereabouts, and you bring it up and then
Speaker 1: you take it down, and I push five kilos down.
Speaker 1: If we could, if we could do this accurately, but
Speaker 1: just for this example. Now you're bringing your hand up,
Speaker 1: you're taking it down, and I'm applying in inverted Comma's
Speaker 1: five kilos of pressure both ways. Now let's say eventually,
Speaker 1: and this is a silly hypothetical, but I'm trying to
Speaker 1: get you to understand and how adaptation and strength and
Speaker 1: muscle growth or hypertrophy works, because it doesn't fucking need
Speaker 1: to be in a gym. It can be gym's very handy,
Speaker 1: but your muscles just respond to stress. Your muscles just
Speaker 1: adapt to and get stronger around overload. Now I'm doing
Speaker 1: that five kilo resistance. We call that manual resistance, where
Speaker 1: I'm literally, I'm literally providing the resistance for you. And
Speaker 1: then we do that for a week or two or
Speaker 1: a session or two or three. And that's easy. So
Speaker 1: now I'm applying if we could measure this, I'm applying
Speaker 1: seven or eight kilos, and over time I'm applying more.
Speaker 1: Now if, for example, let's say this is ridiculous, but
Speaker 1: you and I are in the big House. We're in jail.
Speaker 1: We've got no weights. We've got no dumbbells or barbells,
Speaker 1: which is usually the way in jails because inmates tend
Speaker 1: to kill each other with them. I've worked in prisons
Speaker 1: and so having free weights is generally not a thing.
Speaker 1: But every day you do all of these movements in
Speaker 1: the big House with me. You do elbow flexion and extension,
Speaker 1: and you do what is a squat. Let's say you
Speaker 1: do a squat. You know what a squad is. You
Speaker 1: go down and up and you're just using body weight. Right,
Speaker 1: So you're just using body weight. And let's say you
Speaker 1: weigh whatever. Let's just pick a number, seventy kilos. Your
Speaker 1: feet is shoulder with you go down, you bend down,
Speaker 1: your ask goes just a little bit below your knees,
Speaker 1: or about the same level as your knees, and now
Speaker 1: you straighten up. So what you've done is you've bent
Speaker 1: your knees, which is knee flexion. Then you've straightened up again,
Speaker 1: which is knee extension. And as you're going down into
Speaker 1: the squad, you're doing what's called hip flexion, and on
Speaker 1: your way back up you're doing what's called hip extension.
Speaker 1: The bottom line is you're using all the muscles in
Speaker 1: your lower body. And let's say you weigh seventy kilos
Speaker 1: and then you do ten squats. Great, and then eventually
Speaker 1: that becomes easy. So I come up behind you and
Speaker 1: I give you I put my hands on your shoulders
Speaker 1: and I press down. I'm adding ten kilos. Now you're
Speaker 1: not doing a body weight squat, you're doing a body
Speaker 1: weight plus ten, and then that's easier. I push harder.
Speaker 1: Over time, I'm pushing down thirty kilos of pressure. So
Speaker 1: you're now doing a thirty kilo plus body weight squad. Now,
Speaker 1: over time, this is a very laborious way to do this,
Speaker 1: but I'm just sharing with you the way that things are,
Speaker 1: the way that muscles adapt to force and to stress. Right,
Speaker 1: So when I'm on the ground and I'm doing a
Speaker 1: push up, where I'm doing a body weight thing, so
Speaker 1: let's say that's for me. I'm at Let's say I'm
Speaker 1: quite strong and I do ten push ups and it's easy.
Speaker 1: So now what I do is I go, well, that's easy.
Speaker 1: How can I make that harder? Because the idea of
Speaker 1: training is we want it to be progressive, and we
Speaker 1: want it to be varied, and we want there to
Speaker 1: be some kind of increased resistance or intensity so that
Speaker 1: our muscles or our cardiovascular system adapt. And we might
Speaker 1: be trying to build strength, or we might be trying
Speaker 1: to build cardiovascular fitness, or we might be trying to
Speaker 1: build range of movement or flexibility, whatever fitness variable it is.
Speaker 1: But when we know what we are doing with our body,
Speaker 1: this is my point. When we know what we are
Speaker 1: doing and we stimulate our body the right way based
Speaker 1: on the kind of result we want to produce, then
Speaker 1: our body is just a really almost like an unwilling
Speaker 1: passenger on this journey that you are taking it on.
Speaker 1: If you do the right thing the right way, your
Speaker 1: body can't help but build muscle, because that's what bodies do.
Speaker 1: Given all the right variables and stimuli. You can't help
Speaker 1: but lose weight if you do the right things the
Speaker 1: right way. And of course there's a few other variables
Speaker 1: that can make it complicated. We understand that. But you
Speaker 1: can't help but increase your cardio vascular fitness if you
Speaker 1: stimulate your respiratory system and cardiovascular system the right way consistently. Right,
Speaker 1: so we don't need a million dollars equipment, but we
Speaker 1: really need to understand our body. Now. My observation is
Speaker 1: that now I'm going to say this clearly, because people
Speaker 1: misinterpret what I'm saying is that most people don't train
Speaker 1: hard enough. Now. I don't think people need to train
Speaker 1: like maniacs. In fact, I would suggest the opposite. I
Speaker 1: think we should train strategically and intelligently, and when our
Speaker 1: body is ready, when we've got a good training base,
Speaker 1: we train as intensely as we can while being safe.
Speaker 1: While being safe, because what we are trying to do
Speaker 1: is we are trying to either, let's say, in terms
Speaker 1: of strength, build strength or maintain strength. We're trying to
Speaker 1: build fitness, cardiovascular fitness or maintain it. We're trying to
Speaker 1: build flexibility or maintain it. But in order to build
Speaker 1: or maintain we need to be working a level which
Speaker 1: will provide the right kind of stimulus to create the
Speaker 1: result that we want. For most of you listening to this,
Speaker 1: I would guess I could be wrong, but I think
Speaker 1: for most of you you would like to be a
Speaker 1: bit stronger, maybe have a bit more muscle, maybe have
Speaker 1: a little bit more cardiovascular fitness, maybe maybe not be
Speaker 1: a little bit more flexible, maybe have less back pain,
Speaker 1: maybe maybe have low of blood pressure, maybe have better posture,
Speaker 1: maybe a whole range of things, a whole range of things.
Speaker 1: And the way that we do that is we create
Speaker 1: a protocol that we just keep doing. The truth is
Speaker 1: when it comes to when I say truth, I'm going
Speaker 1: to say my truth, my observation might experience. But also
Speaker 1: remember that my experience is over four decades working in
Speaker 1: this space, so I think it's not insignificant. Of course,
Speaker 1: I'm not infallible, I'm no guru, but I've literally worked
Speaker 1: with tens of thousands of people. My observation in the
Speaker 1: experience is that most people don't train at a level
Speaker 1: which is anywhere near exploring and exploiting their physiological potential. Again,
Speaker 1: we don't be reckless, we don't be emotional, we don't
Speaker 1: do silly things. But bodies are fucking amazing when we
Speaker 1: do the right thing the right way. I recently also
Speaker 1: I put this on Instagram if you scroll back, not
Speaker 1: too far as I record this. Like I said, it's
Speaker 1: twelfth the November, so sometime early in November, maybe late October.
Speaker 1: But recently I put up a post of two of
Speaker 1: my friends, a couple, and Ian, I should say, and
Speaker 1: Jan Fraser, who some of you familiar with. Jan is
Speaker 1: eighty four years old. Ian is eighty six years old.
Speaker 1: And Jan did fifteen bodyweight push ups hands and feet,
Speaker 1: proper push ups, not from the knees, not half push ups,
Speaker 1: not modified push ups. And Ian her husband did I
Speaker 1: think it was fourteen or fifteen four push ups. He's
Speaker 1: eighty six, Like I said, he does full chin ups.
Speaker 1: Yesterday at the gym, Jan was in the gym. I
Speaker 1: helped her with a little bit of stuff and she's
Speaker 1: doing one arm rows, so each arm she's doing fifteen
Speaker 1: kilo one arm rows for like fifteen odd reps, perfect form.
Speaker 1: To give you a perspective or a comparison, Firstly, most
Speaker 1: eighty four year old ladies and not doing one arm rows,
Speaker 1: which is a bit sad. Hopefully hopefully that changes. But
Speaker 1: most most the average female I guess in the gym
Speaker 1: of any age thirty forty fifty that I would see
Speaker 1: doing that. Again, what I see, I'm saying average, not
Speaker 1: all would be doing one arm rows with something between
Speaker 1: seven and twelve and a half kilos. And we've got
Speaker 1: an eighty four year old doing them in there with
Speaker 1: fifteen kilos easily, and I would think she could probably
Speaker 1: do twenty kilo one arm rows in a pinch if
Speaker 1: she had to for six to eight reps. My point
Speaker 1: is bodies are fucking adaptable. But they've been doing that
Speaker 1: for a long time. But nonetheless, what we see is
Speaker 1: when we do something well, and we have a lifestyle
Speaker 1: and habits and patterns and behaviors and rituals that support health, sleep,
Speaker 1: a great nutrition, supplements, perhaps managing emotions and mind and
Speaker 1: creating just creating a protocol or an operating system that
Speaker 1: is reflective of how we want to be, who we
Speaker 1: want to be, what health state we want to be in.
Speaker 1: Then some fucking amazing things can happen. But truly, the
Speaker 1: bulk of the population when it comes to exercise, either
Speaker 1: don't exercise. And what I mean is consistently exercised, methodically, strategically,
Speaker 1: intelligently move their body in a way to create a
Speaker 1: better outcome, a more functional, more operational, healthier, fitter, stronger body.
Speaker 1: Most people don't do it. They don't. Most people don't
Speaker 1: follow something strategic and consistent. A lot of people start
Speaker 1: and stop, a lot of people never start. And for me,
Speaker 1: this is a problem, not because I'm a gym guy
Speaker 1: or an exercise scientist. This is a problem because all
Speaker 1: of us humans have a body, one body. We can't
Speaker 1: get a new one. And I know I bang on
Speaker 1: about this, but I've just watched way too many people
Speaker 1: who could have presented, prevented, could have prevented sickness and
Speaker 1: injury and disc function, not do that because for a
Speaker 1: range of reasons, they had habits and behaviors and thinking
Speaker 1: which was essentially a form of self sabotage. And then
Speaker 1: they get to a point in their life where their
Speaker 1: body's fucked or close to fucked, or temporarily fucked, and
Speaker 1: then at the age of whatever, they try to reverse
Speaker 1: some of what they've done. And while I understand that
Speaker 1: and all, it's always good to, you know, to try
Speaker 1: to put the brakes on and to try to turn
Speaker 1: it around, of course, but a much better protocol is,
Speaker 1: let's not wait for shit to break. Let's not wait
Speaker 1: for that. Let's not wait another five years. So a
Speaker 1: few other thoughts I want to share. So when I
Speaker 1: talk about training intensely, like I said, I'm not training.
Speaker 1: I'm not talking about training like a crazy person. I'm
Speaker 1: just talking about training with enough intensity to produce the
Speaker 1: right kind of result that we want. So when I
Speaker 1: go into the gym with my sixty one year old
Speaker 1: back and sixty one year old shoulders and joints and
Speaker 1: forty six years of working out from when I'm forty seven. Shit,
Speaker 1: I was fourteen when I started working out with weights,
Speaker 1: so forty seven years of training under my belt, there's
Speaker 1: quite a few things that I can't do. There's quite
Speaker 1: a few injury issues that I need to navigate. But
Speaker 1: what I do do is with the ability I have,
Speaker 1: the capacity, I have, the body, I have. I do
Speaker 1: as well as I can every day. Nothing reckless, nothing stupid.
Speaker 1: But I do everything that I can to stay strong
Speaker 1: and fit and healthy and operational. And I don't take
Speaker 1: a shortcut, and I don't take the easy option. While
Speaker 1: still being sensible and logical about how I go about it,
Speaker 1: I would suggest you do the same. I think that
Speaker 1: people think also that you know you need to one.
Speaker 1: As I've said, you don't need to be in a gym.
Speaker 1: I do prefer gyms just because they have a lot
Speaker 1: of different resources, and some people are like, I'm not
Speaker 1: a gym person. In fact, I just finished a ten
Speaker 1: week program. I don't think she'd mind me mentioning this,
Speaker 1: but there was a lady in the group, her name's
Speaker 1: Mel who, in her own words, needed to you know,
Speaker 1: lose lose some weight, get in shape, get some fitness,
Speaker 1: and you know, change a lot of things about her
Speaker 1: health and the way that she went about maintaining that.
Speaker 1: And you know what was interesting was in week one
Speaker 1: we had a bit of a small group seventeen people.
Speaker 1: We had a bit of online a bit of an
Speaker 1: open dialogue, and one of the things to come out
Speaker 1: was that, you know, she wasn't a fan of gym's
Speaker 1: and she was a bit intimidated in all of these things,
Speaker 1: which many people are. Last night, like I said, it's Tuesday.
Speaker 1: As I record, last night was the tenth session and
Speaker 1: final session, week ten. And she's now been a member
Speaker 1: of the gym for about eight weeks. She's lost a
Speaker 1: bunch of weight, her confidence has gone through the roof.
Speaker 1: She actually likes going there. People talk to her, it's enjoyable.
Speaker 1: She's met a few people who are supporting her. And
Speaker 1: what's really changed is her thinking, Yes, her body's changing
Speaker 1: and all of these things. But she had a story
Speaker 1: about why the gym was not the place, and look,
Speaker 1: I don't think gyms are for everyone. But I also
Speaker 1: want to say to those of you who think gym's
Speaker 1: not for me, I'm not a gym person. You don't
Speaker 1: have to be a gym person. I'm not suggesting be
Speaker 1: a gym person. I'm saying it has never been easier
Speaker 1: than it is right now in twenty twenty four, to
Speaker 1: have access to some fucking incredible resources for very little
Speaker 1: money about two dollars a day depending on what gym
Speaker 1: you join and what kind of membership you have. But
Speaker 1: you know, the gym that I go to, I'll give
Speaker 1: them a shout out because they just do a good
Speaker 1: job and I pay. I'm not sponsored by them. I
Speaker 1: pay for membership. I think it costs me two bucks
Speaker 1: a day, and that's Snap Fitness. Okay, But do I
Speaker 1: think you should join Snap or you should join you know,
Speaker 1: any other particular franchise. Not necessarily. I'm happy with Snap.
Speaker 1: They've been good for me. But the bottom line is
Speaker 1: we just need to have access to something where it's
Speaker 1: going to make it easy to do what we want
Speaker 1: to do. Now if you don't want to do that,
Speaker 1: or you can't do that, as I've already explained to you,
Speaker 1: not necessary, but really understanding that our body is this
Speaker 1: kind of a biological spacesuit that we get around, you know,
Speaker 1: in for eighty years or so, and it really needs
Speaker 1: it really needs looking after, and it needs us to
Speaker 1: be proactive, not reactive. The good news is we don't
Speaker 1: need to train, you know, two hours a day like
Speaker 1: if for example, and again this is not a recommendation,
Speaker 1: this is a just for example, the average person who
Speaker 1: doesn't lift weights. Let's say I go and pluck a
Speaker 1: fifty year old lady and a fifty year old man
Speaker 1: who don't do anything proactively to stay strong. I go
Speaker 1: and get them. I have a chat with them, I
Speaker 1: do an assessment all that, I write them a program,
Speaker 1: and let's say every second day, every second day, not
Speaker 1: every day, but every second day, they do twenty to
Speaker 1: thirty minutes of strength training. Now they do it really well,
Speaker 1: really well. It's progressive, it's appropriate for where they're at,
Speaker 1: it's the right program for their body, and they do
Speaker 1: it forever. That is, it just becomes part of their
Speaker 1: operating system, and they are doing that forever well. All
Speaker 1: things being equal, and if those two are somewhat typical,
Speaker 1: in one hundred days from now, which would be fifty
Speaker 1: workouts from now, they will be significantly different. Their bone
Speaker 1: density will have changed. They will have more muscle, more
Speaker 1: functional muscle. They will be stronger. They'll be able to
Speaker 1: get in and out of cars and chairs more easily.
Speaker 1: Things that we call ADL's activities of daily living will
Speaker 1: happen more easily. They will literally be stronger. There the
Speaker 1: biochemistry of their brain will be changing, because it produces
Speaker 1: biochemical changes in the brain. When we do strength work.
Speaker 1: They might feel better, they might be more motivated, they
Speaker 1: might have overall better energy and so on. And I'm
Speaker 1: talking about twenty or thirty minutes every second day. Now,
Speaker 1: is that my recommended protocol? No, But I'm just giving
Speaker 1: you an example of what can happen. What You are
Speaker 1: better off to do some strength training every second day
Speaker 1: than to go nuts for two hours a day for
Speaker 1: two weeks like some people do. You don't need to
Speaker 1: do amount. There's fourteen hundred and forty minutes in a day,
Speaker 1: fourteen hundred and forty minutes. What if you put aside
Speaker 1: fourteen hundred of those minutes and you did forty minutes
Speaker 1: a day on average, not of strength training, but just
Speaker 1: of consciously moving your body. It might be strength training.
Speaker 1: It might be stretching. It might be out walking in
Speaker 1: bare feet on the grass. It might be jogging up
Speaker 1: a hill and walking down. It might be some stair walking.
Speaker 1: It might be soft sandwalking. It might be riding an
Speaker 1: indoor bike or an outdoor bike. It might be sitting
Speaker 1: on a rower. It might be climbing some rocks. It
Speaker 1: might be throwing a frisbee with your kids or grandkids.
Speaker 1: It doesn't matter. But imagine if every day you consciously
Speaker 1: did forty minutes not when you felt like it, not
Speaker 1: when it was convenient, not when the birds were singing
Speaker 1: and the bees were buzzing and the sun was shining.
Speaker 1: But imagine if every day of your life you spent
Speaker 1: forty of the fourteen hundred and forty that you have,
Speaker 1: you'd spent fourteen minutes consciously doing something that is good
Speaker 1: for your body. When you're not motivated, when you're not
Speaker 1: into it, when it's not fun, when it's not convenient,
Speaker 1: you just fucking didn't. There's a big chance that you
Speaker 1: will live longer and better. Obviously, I can't guarantee that,
Speaker 1: nobody can, because there are a myriad of variables. But
Speaker 1: as if you trust me, and most of you do
Speaker 1: trust me, I'm telling you that, based on my data
Speaker 1: and my work and my observation and my personal experience,
Speaker 1: there's a fair chance that you're going to live longer
Speaker 1: and stronger and better than if you did not do that.
Speaker 1: If you did not do that. I don't think this
Speaker 1: needs to be clearly I haven't planned this chat on freestyling,
Speaker 1: but I don't think this needs to be something that's
Speaker 1: going to turn your life upside down. I don't think
Speaker 1: there needs to be a major revolution. I don't think
Speaker 1: you need to become a gym bunny or a gym junkie.
Speaker 1: I don't think you need to become that person. I
Speaker 1: just think it is important that, especially in twenty twenty four,
Speaker 1: as life is becoming increasingly more sedentry, we are, without
Speaker 1: doubt we rather sit down generation. In general terms, we
Speaker 1: move less than ever, we stand less than ever, We
Speaker 1: expend less calories than our grandparents did. Typically, not everyone,
Speaker 1: of course, but typically if you're a landscape gardener, excuse
Speaker 1: what I'm saying, but if you are one of the
Speaker 1: many that spends a lot of your time either in
Speaker 1: front of a computer or in an office, or on
Speaker 1: a couch or in a bed, or sitting in a car,
Speaker 1: or sitting on a train or whatever, then then maybe
Speaker 1: the best thing that you can do, maybe the best
Speaker 1: thing you can do, the best strategy, and not just
Speaker 1: for physical health but mental health. You know, exercise might
Speaker 1: very possibly be the best mental health tool or resource available.
Speaker 1: We unequivocally absolutely know that done the right way, exercise
Speaker 1: can reduce stress and anxiety. And I know that's not
Speaker 1: a fucking breakthrough. I know that you know that, but
Speaker 1: how many times have you I'm sure you've done at
Speaker 1: some stage in your life where you've gone and done
Speaker 1: something you know. It might have been a swim in
Speaker 1: the ocean, it might have been a jog that you did.
Speaker 1: It might have been and you went, fuck, how good
Speaker 1: do I feel? How good do I feel? Right? Well,
Speaker 1: of course, because you're producing dopamine and then doorphins, and
Speaker 1: you're changing the biochemistry of your body. And not only
Speaker 1: are you doing something good for your joints and ligaments
Speaker 1: and tendons and muscles and cardiovascular and respiratory system, but
Speaker 1: you're also doing something that makes you feel fucking great biochemically,
Speaker 1: like you're just lighting up your brain like a Christmas
Speaker 1: tree by doing this great shit, And so why wouldn't
Speaker 1: we do that? So I'll hand it over to you.
Speaker 1: I hope you've got something out of that.