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Speaker 1: Mister Newyorks Mark Simoonoo. Well hey, doctor Jordan Metzel. He's

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Speaker 1: one of the considered probably the best sports medicine physician

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Speaker 1: here in New York. It's also a fitness instructor. He's

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Speaker 1: got a lot of best selling books.

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Speaker 2: Uh.

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Speaker 1: He's hospital for a special surgery that's always voted top

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Speaker 1: orthopedic hospital in America every year. But there's nobody better

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Speaker 1: on the subject of sports medicine fitness. He's taking care

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Speaker 1: of a lot of people here at iHeart so we

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Speaker 1: love him. He's got a new book out, highly recommended.

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Speaker 1: Get the book. It's called Push, Push, Unlock The Science

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Speaker 1: of Fitness Motivation to Embrace Health and Longevity. Doctor Jordan Metzel,

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Speaker 1: how you doing, Mark?

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Speaker 2: That is the nicest interest. I'm going to bring you

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Speaker 2: around everywhere I go. You can just I'll just stand

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Speaker 2: there and smile. You introduced me. I love it. Thank

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Speaker 2: you so much.

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Speaker 1: I'm great. Yeah, and you were right on time. I

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Speaker 1: can't believe this. You usually a doctor. You got to

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Speaker 1: go wait in a room for twenty minutes and wait

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Speaker 1: for them.

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Speaker 2: Look at this. They told me. They said, get in

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Speaker 2: there and sit down and talk to this guy.

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Speaker 1: I said, Okay, Hey, I'm reading the book. I love

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Speaker 1: the book. It's called Push. But there's two words you

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Speaker 1: use all the time keep moving. I can see that

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Speaker 1: also the book keep moving, explain how important that is

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Speaker 1: to people.

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Speaker 2: Yeah, so basically the idea of push. I'm a sports

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Speaker 2: medicine doctor. So during the day I take care of

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Speaker 2: people's body parts, eggs and pains and knees and shoulders

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Speaker 2: and all this stuff. But in the evenings and weekends,

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Speaker 2: I prescribe the medicine of exercise. And you know, doctors

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Speaker 2: talk about, you know, get up and get moving. You

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Speaker 2: see it all the time. But about fifteen years ago,

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Speaker 2: I started my own fitness community because not only do

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Speaker 2: I want to talk about exercise, but I wanted to

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Speaker 2: start prescribing. And so what I started really small, the

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Speaker 2: basement of a gym is all It's been free for

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Speaker 2: fifteen years, and people started coming. It got so big.

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Speaker 2: Now we have over fifty thousand members and we do

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Speaker 2: these huge free activations. We take over the flight deckad

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Speaker 2: Intrepid three times the summer, and we really have a

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Speaker 2: great time doing it. And for me, it's become like

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Speaker 2: a laboratory different than like a lab to kind of

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Speaker 2: figure out how to best prescribe exercise. And so the

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Speaker 2: idea of PUSH is to basically teach people how to

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Speaker 2: understand and kind of get the most out of their

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Speaker 2: own motivation. My conclusion is everybody is motivated. We just

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Speaker 2: have to figure out how to how to optimize our

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Speaker 2: own motivation the best way.

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Speaker 1: Yeah, but you know, you say everybody's motivated. I mean, like,

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Speaker 1: I'm in a bad period here. It's been a couple

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Speaker 1: of weeks, I haven't been to the gym, and every

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Speaker 1: time I'm about to go, I can come up with

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Speaker 1: twenty reasons why this is not a good time. Well,

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Speaker 1: what do I do about that?

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Speaker 2: So in the book I talk about, you know, ways

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Speaker 2: to do exactly that. And to me, the idea is,

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Speaker 2: so if I feel like Mark, you are motivated even

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Speaker 2: though right now it's cold, it's icy. You know, it

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Speaker 2: hasn't been above freezing for like a year, and you

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Speaker 2: know nobody wants to do anything, and I get it,

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Speaker 2: But you want to start thinking about what we call

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Speaker 2: lowering your cost to act? What is that? It's like

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Speaker 2: a behavioral term that means we're going to try and

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Speaker 2: figure out for you the path of least resistance. What

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Speaker 2: would take to get you to get in there. And

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Speaker 2: I talk about different you know, in the book, I

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Speaker 2: have a whole bunch of different patient stories and examples,

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Speaker 2: one of which is a guy who was a patient

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Speaker 2: of mine that he had the same exact problem you're having.

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Speaker 2: This guy loved his running shoes. He literally, he liked

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Speaker 2: his kids, he liked his wife. The guy loved his

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Speaker 2: running shoes. And so what he would do is he

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Speaker 2: would go in the morning.

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Speaker 1: To his gym.

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Speaker 2: He had like a finance job working downtown. His jim

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Speaker 2: opened at like five point thirty. He would go at

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Speaker 2: six fifteen on the way to work, and he was

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Speaker 2: lock his shoes and his workout clothes in his day

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Speaker 2: locker at the gym. And at that gym they cut

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Speaker 2: off your lock at the end of the day and

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Speaker 2: put your stuff in the lost and found. And so

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Speaker 2: that guy literally had to go back to the gym

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Speaker 2: on the way home once dude was there. That got

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Speaker 2: hell long here. I might as well get going with it.

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Speaker 2: And the idea of figuring out how to lower your

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Speaker 2: cost to act is super beneficial. So maybe for you,

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Speaker 2: it's like you have one of your buddies, like, hey, Mark,

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Speaker 2: come over here, let's meet and let's do there. Maybe

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Speaker 2: you want to prepay some sessions with the trainers, so

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Speaker 2: you're kind of already financially committed, so you'll do it.

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Speaker 2: Everybody's got a different trigger. But the idea is what

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Speaker 2: can I do to lower my cost to act so

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Speaker 2: I can get out and get moving.

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Speaker 1: Yeah. Now, I know a lot of people. They go

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Speaker 1: out and they walk every day. They got their step counter,

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Speaker 1: They're doing ten to fifteen thousand steps every day. They

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Speaker 1: get it's not enough. You really need to do more

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Speaker 1: than that, don't you.

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Speaker 2: Well listen, I mean my idea is, first of all,

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Speaker 2: any movement is good movement, So there's no such thing.

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Speaker 2: To me. The holy braille of fitness is compliance. What

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Speaker 2: will you do, you know, every day, every week, every year,

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Speaker 2: And if it's walking, that's awesome. But and I call

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Speaker 2: the book Push because I want people to learn how

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Speaker 2: to push themselves both in mind and in body. And

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Speaker 2: that means not only kind of push themselves to get

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Speaker 2: out the door, but once they're out the door, I

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Speaker 2: want them to start putting some intensity in what they do.

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Speaker 2: I have a lot in there on this science of

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Speaker 2: exercise physiology, which means how your cells respond to exercise.

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Speaker 2: So if you're somebody that's you know, got some diabetes

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Speaker 2: or you're struggling at being overweight or heart disease, intensity

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Speaker 2: meaning getting your heart rate up is something that's really

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Speaker 2: beneficial and it makes your exercise more effective. So that

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Speaker 2: doesn't mean you have to go out. And maybe you're

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Speaker 2: at work and you can start to take the stairs up,

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Speaker 2: you know, several flights of stairs several times a day.

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Speaker 2: That makes a difference. Doing some air squats, you know,

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Speaker 2: a minute of air squats every hour, just from wherever

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Speaker 2: you are can help. I mean, all this stuff is

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Speaker 2: We used to think of exercises like I'm exercising and

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Speaker 2: I'm not. Now we know that these little things called

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Speaker 2: exercise snacks. It's a great term build up over the

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Speaker 2: course of the day. So if you can just put

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Speaker 2: in a bunch of exercise snacks in what you do

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Speaker 2: and push yourself to get some intensity in those snacks,

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Speaker 2: you'll be much better for it.

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Speaker 1: So if you're going to be home watching TV for

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Speaker 1: a few hours, maybe have some dumbbells there or those

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Speaker 1: those straps you can pull those that kind of stuff.

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Speaker 2: Yeah, that's awesome to do that. But in the back

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Speaker 2: of the book, I have a whole series of like

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Speaker 2: eighty exercises you can do just with body weight. I mean,

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Speaker 2: dumbbells are great, but you can just do with body weight.

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Speaker 2: Bodyweight squats or things like that are really helpful ways

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Speaker 2: to start getting your heart rate up and keeping your muscles.

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Speaker 2: I mean, there's something happens to all of us as

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Speaker 2: we age, another term all throughout called age related cyclopedia

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Speaker 2: or in English, I'm losing my muscles as I get older,

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Speaker 2: and everybody sees themselves like, dude, I used to look

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Speaker 2: like a lot stronger. You know. The reason that's important

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Speaker 2: is that muscle not only helps us move, but it

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Speaker 2: also stores glycogen, which is basically the storage form of glucose.

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Speaker 2: And so people that are struggling with blood sugar they

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Speaker 2: need to keep their muscles. And so it's really important

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Speaker 2: to exercise not only for your heart, but for your metabolism.

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Speaker 2: And so that's why I want people to do strength

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Speaker 2: training a few times a week. And if you're watching TV,

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Speaker 2: you know, during every commercial, every time you see, you know,

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Speaker 2: an ad for a drug company or a beer commercial,

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Speaker 2: get up and do some squads, do some push ups,

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Speaker 2: do some planks, you'll be doing a lot of.

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Speaker 1: My promise, Well, get the book. Everything's in fact, you'll

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Speaker 1: love the section exercise you can do without any equipment

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Speaker 1: at home. The book is called Push, Unlock The Science

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Speaker 1: of Fitness, Motivation, Embrace, the Health and Longevity. Doctor Jordan

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Speaker 1: Metzel books called Push. Hey, you're also one of the

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Speaker 1: great sports medicine physicians in the world. What are the

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Speaker 1: most common injuries now that you see?

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Speaker 2: Well, we depend on the season. I mean this is

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Speaker 2: you know, winter sports season, so we see a lot

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Speaker 2: of you know, knees and knee injuries. You know, some

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Speaker 2: famous knee injuries like you know, lung just happening at

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Speaker 2: the Olympics right now. But you know, it depends on

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Speaker 2: the time of season. But we see a lot of

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Speaker 2: running injuries in the fall, so it really depends on

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Speaker 2: the time of the year. But right now we see

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Speaker 2: a lot of winter sports injuries particularly.

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Speaker 1: Yeah, and the people that want to they love running

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Speaker 1: or all that, but they're worried about damaging the knees,

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Speaker 1: having to get their knees replaced at some point, Well,

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Speaker 1: what can they do to make sure it's as safe

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Speaker 1: as can be when they're working out.

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Speaker 2: It's interesting we used to think and people used to

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Speaker 2: think that, like, the more stuff I do on my knees,

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Speaker 2: it's gonna wear down my cartilage and destroy my knees.

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Speaker 2: We actually know the opposite is true now that there's

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Speaker 2: no evidence that that runners fact, runners have a much

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Speaker 2: lower incidence of arthritis in their knees can be a

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Speaker 2: general population. Yeah, but the'slly that I'm going to destroy

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Speaker 2: mynize by being more totally untrue. In fact, it's actually false.

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Speaker 2: So get out there and move every single day. The

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Speaker 2: one thing I can tell you is that if you

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Speaker 2: move every day, you will be the healthiest version of yourself.

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Speaker 2: You know, we're hearing a lot now in this kind

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Speaker 2: of longevity space. Longevity medicine will get you to live longer.

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Speaker 2: I'm not sure how much longer anybody. I mean, we

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Speaker 2: can work around the margins, but basically, you are who

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Speaker 2: your genetics and everything around you says you are. That

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Speaker 2: being said, we can really help what we call healthy longevity,

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Speaker 2: the health you have across your years. We won't get

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Speaker 2: up to live as healthily as long as possible. That's

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Speaker 2: you know, one of the big messages as well.

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Speaker 1: Yeah, so that's the most important thing. If you regularly

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Speaker 1: work out, if you're walking, moving all the time, you

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Speaker 1: are going to live longer. Aren't you.

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Speaker 2: Live longer somewhat, but live healthier longer? Absolutely. That's so

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Speaker 2: we call that the health span lifespan gap, meaning there's

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Speaker 2: a gap between how long you live healthily and how

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Speaker 2: long you live period. And my goal for everybody is

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Speaker 2: to have that gap be as small as possible. Unfortunately,

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Speaker 2: in America our gap has been widening over the past

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Speaker 2: fifteen years, and that's due to a number of factors,

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Speaker 2: but probably one of the main ones is that people,

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Speaker 2: you know, with every technological advance from the you know,

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Speaker 2: from the bicycle to the car, to the airplane to

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Speaker 2: the computer to the smartphone, people move less. And so

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Speaker 2: you know, people can work remote they don't have to

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Speaker 2: go anywhere, and it sounds like a great deal, but

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Speaker 2: your body needs to move. We are built to move

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Speaker 2: every single day, and that's one of the main messages

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Speaker 2: I want to get across.

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Speaker 1: Yeah, I didn't think about that remote work from home.

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Speaker 1: That probably has affected a lot of people's health by

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Speaker 1: not moving around as much when you're just at home.

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Speaker 2: So yeah, no, it was I wrote a not bed

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Speaker 2: on that around. I thought, actually, I put put in

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Speaker 2: The New York Times a couple of years ago titled

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Speaker 2: working from home may not be as healthy as you think,

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Speaker 2: And I thought, people are him to go, oh my god,

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Speaker 2: thank you so much for giving me this information. I'm like,

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Speaker 2: you just did. I definitely want to get out whatever

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Speaker 2: I got, Like it was like ten to one hate mail, Like, dude,

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Speaker 2: I'm never giving up remote work. They're like, come on, son,

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Speaker 2: it was it was I was trying to point up

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Speaker 2: and everyone's like, I want to do that. I want

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Speaker 2: to sit home and people basically people will take the

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Speaker 2: path of least resistance. So that's why this whole idea

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Speaker 2: of lowering your cost to act is a lot about

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Speaker 2: how can I how can I make what I want

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Speaker 2: to do part of my life? And I want you

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Speaker 2: to think about that too, Mark. I don't want you

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Speaker 2: to feel discouraged about, you know, not going on, and

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Speaker 2: you figure, what can I do to make myself get

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Speaker 2: there and start doing stuff and make sure you're doing

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Speaker 2: something every day. Yeah.

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Speaker 1: Well, it's a great book. Everybody get this book. It's

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Speaker 1: called Push by a doctor Jordan Metzil. A lot of

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Speaker 1: stuff in this book, especially the chapter of all the

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Speaker 1: things you could do at home without any equipment and

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Speaker 1: get yourself a real good workout. But it's a it's

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Speaker 1: a book will help you a lot. It's called Push

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Speaker 1: by doctor Jordan Metzel. Hey, doctor Metzel, thanks for taking

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Speaker 1: care of everybody here at iHeart. Thanks for the book,

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Speaker 1: and thanks for all the great work you do.

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Speaker 2: Oh my god, it's an absolute pleasure. Love talking to you.

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Speaker 2: And then keep up the good works.

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Speaker 1: All right, take care. Yeah, it's an excellent book. Now,

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Speaker 1: we hope, we hope we motivated you today. You got

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Speaker 1: to tonight to get to the gym, or work out

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Speaker 1: at home or do something. Hey, don't forget coming up

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Speaker 1: at noon, Buck Sexton and Clay Travis will be with us.

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Speaker 1: Excellent show every day. Then you got the most listened

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Speaker 1: radio show in America. You got Sean Hannity at three,

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Speaker 1: Jesse Kelly at six, and every night at nine, Jimmy

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Speaker 1: fail A. Does I love listening to that show? It's

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Speaker 1: me it's great, informative, interesting, but it's a very funny

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Speaker 1: show every night at nine. Right here on seven ten

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Speaker 1: Woir