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Speaker 1: You want to gain more muscle, you want to have

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Speaker 1: more energy, you want to have more mental focus. Okay,

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Speaker 1: why haven't you done that before? I want to find

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Speaker 1: what is that single thing that stops you from winning?

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Speaker 1: And that's all I want to work on. Professor of Kinesiology,

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Speaker 1: expert in muscle physiology, doctor Andy Gaalpin. What's going to

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Speaker 1: earn more calories walking a mile or running a mile?

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Speaker 1: Running a mile a calorie is energy walking a mile

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Speaker 1: running a mile. It's the same thing.

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Speaker 2: If someone's listening right now and they're thinking fitness and

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Speaker 2: strength on my big goals this year, how do you

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Speaker 2: encourage them to think about it?

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Speaker 1: Number one predictor of success with training programs.

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Speaker 2: Is the number one health and wellness podcast, Jay Sheetty

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Speaker 2: Jay Shetty See one Only Shetty. Hey, everyone, welcome back

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Speaker 2: to On Purpose, the place you come to become the happier,

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Speaker 2: healthier and more healed. Today's guest is going to help

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Speaker 2: us do that for our physiology, for our body, for

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Speaker 2: our muscles. I'm excited for you to listen to this

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Speaker 2: episode because I know it's going to make a big

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Speaker 2: change in your life this year. Today's guest is Andy Galpin, professor,

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Speaker 2: podcast host, and leading expert in human performance science with

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Speaker 2: a PhD in Human bio energetics. Andy focuses on muscle physiology,

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Speaker 2: strength training, and performance science and he has worked with

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Speaker 2: elite athletes across sports, including Olympians, UFC fighters, MBA and

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Speaker 2: MLB all Stars. Welcome to On Purpose, Andy Galpin. Andy,

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Speaker 2: it's great to have you here.

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Speaker 1: That's a pleasure, man. We have many friends in common.

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Speaker 1: It's about time.

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Speaker 2: Yeah, I love it. Thank you so much for being here,

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Speaker 2: and I want to dive straight in and today what

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Speaker 2: we did is we asked our audience to tell us

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Speaker 2: what they wanted to know from you, and we had

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Speaker 2: so many questions. People had so many things they wanted

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Speaker 2: to learn. And I think when we're releasing this, it's

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Speaker 2: going to be at a time when it's like kicking

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Speaker 2: off the year. Okay, this is a big goal for people.

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Speaker 2: This is what people want to achieve this year. They

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Speaker 2: want to be fitter, they want to be stronger. And

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Speaker 2: so the fast question I wanted to ask you is

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Speaker 2: what routine is the best for someone that wants to

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Speaker 2: gain muscle and lose weight.

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Speaker 1: There is no specific direction to that, and I know

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Speaker 1: that was like the most deflated answer possible after that

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Speaker 1: enormous setup. But I'm saying that because I actually want

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Speaker 1: to empower people, not the opposite. Having done this for

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Speaker 1: many years, having taught for a very long time, one

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Speaker 1: thing that is very clear if you give hyper specific

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Speaker 1: answers to questions like that, When someone hears that and

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Speaker 1: they go, oh, I can't do that exercise because my

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Speaker 1: knee hurts, or I can't train like that because I

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Speaker 1: fill in the blanks right, then they often feel like

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Speaker 1: they can't do anything. And so what you do is

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Speaker 1: you take people from ten to zero, and I hate that.

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Speaker 1: I want to go everyone from zero to two. I

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Speaker 1: want to get somebody to ten, but I want all

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Speaker 1: the wins we can possibly get. And so if you

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Speaker 1: look at that combination of things, you said two various things,

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Speaker 1: specific things grow muscle, lose fat. Okay, great, That gives

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Speaker 1: you effectively every option under the table for your fitness routine.

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Speaker 1: There are some core things that will lay in that foundation,

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Speaker 1: though that will be true regardless of your approach. I

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Speaker 1: can hit those very quickly. This is a basic saying

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Speaker 1: that we will variations of this, but the concepts are

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Speaker 1: few and the methods are many. As long as you

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Speaker 1: hit these next couple of concepts, you can choose all

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Speaker 1: kinds of different methods. The methods are things like how

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Speaker 1: many days you do it, you use kettlebell, do you run,

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Speaker 1: do you go outside? Do you use group classes? Those

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Speaker 1: are all methods. Methods. They're important. We can get to

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Speaker 1: that detail, but concepts are few. Here's what that's going

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Speaker 1: to look like. Are you doing something consistently? If you

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Speaker 1: look across the literature for many years now, the strongest

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Speaker 1: predictor of success with training programs, fitness programs, exercise programs,

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Speaker 1: and nutrition programs. Number one predictor of success short and

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Speaker 1: long term is adherents. You have to be consistent. I

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Speaker 1: will take a consistent approach with a suboptimal program with

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Speaker 1: a bad program any day of the week for that

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Speaker 1: particular question. So be consistent. Second one is there's to

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Speaker 1: be some sort of progressive overload. That doesn't mean you

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Speaker 1: have to lift more weights, It doesn't mean you have

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Speaker 1: to train harder or more, but there has to be

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Speaker 1: some sort of intentional progress that could be done within

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Speaker 1: the day of the week, the month. You get lots

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Speaker 1: of ways to get there, but be consistent and try

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Speaker 1: to keep progressing. Eventually, outside of that, we're getting into

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Speaker 1: more nuance, and so now we're thinking about things like

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Speaker 1: you probably want to use really high efficient movements. These

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Speaker 1: are exercise types movement patterns that have a lot of

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Speaker 1: cloric expenditure with minimal time. Most likely, I'm inferring from

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Speaker 1: that question that person probably doesn't want to spend twenty

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Speaker 1: hours a week and their fitness, and so you want

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Speaker 1: to choose things. This is not typically isolation work, So

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Speaker 1: I wouldn't spend twenty minutes doing bicep specific exercises for

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Speaker 1: that particular person. You got to get a lot of

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Speaker 1: muscles worked and you got to burn a lot of calories.

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Speaker 1: So this could be a combination of some type of

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Speaker 1: strength training program and some type of cardiovascular program or

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Speaker 1: anything in between. The reality of it, though, is a

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Speaker 1: rate one more time. And because I've done this many

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Speaker 1: many times personally, this is consistent across the literature. Those

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Speaker 1: two goals can be achieved with no or minimal cardiovascar training.

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Speaker 1: These can be achieved with very minimal strength training. These

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Speaker 1: can be achieved with body weight training, with any other

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Speaker 1: combination of those things, you have tons of options there.

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Speaker 1: So if that is truly your goal. Pick something that's

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Speaker 1: going to give you a little bit of both sides

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Speaker 1: of that equation. Stay safe, don't get hurt. You still

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Speaker 1: got to work. And because this is our third one,

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Speaker 1: there's got to be consistent effort there, So be consistent,

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Speaker 1: keep doing it, try to be high productivity with that.

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Speaker 1: And then you got to try I need a six

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Speaker 1: to seven out of ten on an effort scale. We

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Speaker 1: love to see a little bit more, but I'll live

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Speaker 1: with six below six. We may not be having enough

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Speaker 1: actual stimuli to grow muscle or lose weight, but you

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Speaker 1: give me those three things and most people are going

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Speaker 1: to have a tremendous amount of success.

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Speaker 2: Absolutely, thank you for that. I appreciate the refresh answer

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Speaker 2: not having to be specific, and I agree with you.

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Speaker 2: I think that's a very fair way to go, and

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Speaker 2: it's actually their new truth and reality to it as well.

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Speaker 1: Yeah, you know, honestly, I have a hard time when

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Speaker 1: I get questions like that because I want at home

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Speaker 1: as a listener, when I hear people on podcasts, I'm like,

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Speaker 1: would just give me, like one example. Some sensitive do that,

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Speaker 1: But the reality of it is, that's not the most

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Speaker 1: honest answer it's not the answer scientifically and me coaching

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Speaker 1: people now, the people that I personally train in, the

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Speaker 1: non athletes, it's not real. That's not really how I

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Speaker 1: would approach them. So I tried to do my best

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Speaker 1: to give an honest answer, and I know that's not

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Speaker 1: always as tangible, but it is honest reality.

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Speaker 2: Yeah, if someone's listening right now and they're thinking fitness

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Speaker 2: and strength on my big goals this year, how would

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Speaker 2: you encourage them? Like the work the people that you

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Speaker 2: work with. If someone's like Andy, train me now, coach

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Speaker 2: me now, how should I be thinking about my goals

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Speaker 2: over the next twelve months? How do you encourage them

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Speaker 2: to think about it?

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Speaker 1: There's a handful of ways. We will always start a top. Okay,

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Speaker 1: what's what's our biggest constraint? And that sounds a little

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Speaker 1: bit backwards, but we call these things performance anchors. So

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Speaker 1: you want a goal, right, and I use the soccer

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Speaker 1: example here football, maybe if you're listening, you want to kick,

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Speaker 1: you want a goal, and there's something in that way.

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Speaker 1: There's a defender, there's a goalie there. What's your goalie?

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Speaker 1: And I'm saying that to say, is it finances? Is

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Speaker 1: it time? Is it injury. Is it you've never been

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Speaker 1: to the gym before, and you're nervous because once I

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Speaker 1: know that, the entire path I'm taking is going to

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Speaker 1: be different based on that very first filter. You want

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Speaker 1: to gain more muscle, you want to fill in all

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Speaker 1: those planks. Okay, why haven't you done that before? Have

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Speaker 1: you tried in the past and failed? If you never tried,

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Speaker 1: that's the biggest lever we have to work on. If

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Speaker 1: it is a finance issue, I can't afford gym membership, Okay,

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Speaker 1: got it. Now I'm gonna take you on a totally

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Speaker 1: different route.

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Speaker 2: If it is.

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Speaker 1: Unlimited finance like, okay, now we're doing next level stuff.

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Speaker 1: If it's somewhere in the middle, we have different answers.

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Speaker 1: So this could be a combination of saying, identify why

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Speaker 1: you fail in the past or why you've never started,

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Speaker 1: and overcome that barrier and I'm done. I'm gonna stop

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Speaker 1: right there. That'll give me six months. Right in this

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Speaker 1: initial case, and that person you laid out, I'm going

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Speaker 1: back to what I said earlier. Adherence is number one

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Speaker 1: and consistency over time. So I want this first January push,

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Speaker 1: this February push, towards fitness like New Year, New Me.

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Speaker 1: I want to win. I want wins, wins, wins. I

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Speaker 1: don't care if it's an optimal program. It doesn't necessarily matter.

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Speaker 1: We'll come to those details later. But I want you

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Speaker 1: to have an experience through fitness that went, yeah, that

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Speaker 1: was kind of it was okay, wasn't so bad, I

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Speaker 1: wasn't super sore, and I okay, now you're a believer.

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Speaker 1: Now I can get that two days a week to three.

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Speaker 1: Now I can get you invest fifty dollars and get

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Speaker 1: you a kettle bell at home. Okay, great, Like we

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Speaker 1: can start pushing the pace here if we do the

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Speaker 1: opposite and we give these big, huge charges, that can work.

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Speaker 1: If you're an all end type of person, you maybe

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Speaker 1: I could get you on that. All right, let's get

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Speaker 1: it personality wise. But if that's not your personality, oftentimes

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Speaker 1: that is a c and burned by February or March,

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Speaker 1: and that actually dissuays you probably more from starting again

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Speaker 1: the next time. So for the general population, as an

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Speaker 1: aggregate answer here, I want to find what is that

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Speaker 1: single thing that stopped you from winning? And that's all

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Speaker 1: I want to work on when we program this for

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Speaker 1: our executive clients and all those We look at the

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Speaker 1: year and we look at this whole thing and we

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Speaker 1: use what we call a quadrant model. So the quadrant

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Speaker 1: is you get ten total points and you can choose

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Speaker 1: to spend those ten total points across four areas. Right,

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Speaker 1: so ten total, not forty total. Here are your four areas.

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Speaker 1: And we do this practice before they start anything. They

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Speaker 1: don't get a workout, before any this question is answered.

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Speaker 1: We go through this exercise, We lay out their answer.

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Speaker 1: This gets posted on a note card. It goes in

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Speaker 1: their most vulnerable place. This could be their office. Where's

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Speaker 1: the point where it's gonna You were gonna work out

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Speaker 1: today and then you didn't. Is that your Netflix TV?

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Speaker 1: Is that the office? Because you wouldn't stop working? Is

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Speaker 1: it right? You could held the able to that, and

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Speaker 1: we're gonna hold you accountable that. Here's what card looks like.

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Speaker 1: Quadrant one is we'll just call it business. Whatever you

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Speaker 1: do for your life and your finances. Okay, that's business.

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Speaker 1: Quadron Number two is social family relationships, whatever that means

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Speaker 1: to you. Number three is your physical health. Again, these

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Speaker 1: these are wide ranging definitions and everyone gets to define

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Speaker 1: it for themselves. Quater number four is recovery. So we

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Speaker 1: start off by asking and we always do this and

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Speaker 1: if if you want to play long, you're welcome to.

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Speaker 1: This is kind of fun sometimes great, let's do that

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Speaker 1: right now for you. So you got ten total chips

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Speaker 1: to start with business? Of your ten, how many do

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Speaker 1: you want to spend. Let's say this is January and

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Speaker 1: you're gonna get kickstarted, Jay, where are you gonna put

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Speaker 1: and it's time?

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Speaker 2: Am I thinking about it in terms of time? Well?

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Speaker 1: Energy, it's all of it, right, So we intentionally keep

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Speaker 1: it vague. If I say you got life, energy, Yeah,

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Speaker 1: you got ten, right, It could be money, could be combination, focus,

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Speaker 1: attention resources, however that makes sense to you.

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Speaker 2: Yeah, it's business, family.

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Speaker 1: Let's start with business, health and recovery.

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Speaker 2: Recovery, right, So business and I would end over what.

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Speaker 1: Period of time, it doesn't matter you define.

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Speaker 2: It, okay, So i'd say, yeah, over the year.

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Speaker 1: Let let's do look, let's do it a quarter, quarter, one.

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Speaker 2: Over the court? Okay. Yeah, So i'd say, honestly, well,

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Speaker 2: I'll probably prioritize, will be like.

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Speaker 1: Five, great, Yeah, most common answers five okay, by far

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Speaker 1: the most common answers five. Nobody wants to say six

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Speaker 1: because in their head they'll go, haven't got enough left?

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Speaker 1: And no one and one knows it's not for yeah, right,

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Speaker 1: so we'd five for business. Now let's go on to relationships.

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Speaker 2: Relationships, I'd say, is well, my work business relationships are

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Speaker 2: very strong in that sense of my personal relationships. It's

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Speaker 2: an easy one for me. My my circle is small,

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Speaker 2: so I'd say two.

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Speaker 1: Okay, great, We're are seven now, right, how many are

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Speaker 1: your fitness?

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Speaker 2: Two?

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Speaker 1: Great? Now we have an obvious one left. A couple

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Speaker 1: of rules we have in this one. By the way,

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Speaker 1: what you just gave is by far the most common

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Speaker 1: toal answer. Almost everybody has this problem. There's issues with

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Speaker 1: what you just said. We never let recovery be less

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Speaker 1: than half of our next highest category. I'm happy you

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Speaker 1: did two and one. That's great. Most people recovery end

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Speaker 1: up going to zero. What does recovery mean? It doesn't

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Speaker 1: necessarily mean a massage or asana or fine. That can

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Speaker 1: be it. Recovery can be a night out with friends.

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Speaker 1: Recovery can be I need a loan, time recovery tons

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Speaker 1: of ways. What is the thing that gives you energy back?

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Speaker 1: Is what we're trying to go after physical fitness, the

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Speaker 1: same sort of thing. There's always overlaps between these things.

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Speaker 1: We work through you on that one. So that routine

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Speaker 1: you laid out s's fine, Okay, you gave me two

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Speaker 1: for physical fitness. I'm going to construct a program now

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Speaker 1: that says this is at most twenty percent of day's energy.

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Speaker 1: If I come then and get you with this program

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Speaker 1: five days a week, I know I've lost Ready, you're

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Speaker 1: not going to get it. And if you are, are

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Speaker 1: you going to get it? For three straight months? You

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Speaker 1: just told me business was a really big priority. That's

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Speaker 1: the same token. When you come back to me and

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Speaker 1: you're asking and you're wondering why the program isn't getting

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Speaker 1: you the success that you want, I'm going to say,

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Speaker 1: you gave it twenty percent. What expectations did you have? Okay,

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Speaker 1: what do you want to take it from? If you're

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Speaker 1: not willing to move it from somewhere else, There's only

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Speaker 1: finite things that a human can do. So we're going

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Speaker 1: to walk backwards from that equation. So I might say, fine,

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Speaker 1: we're there. Now, we get to quarter two, and you

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Speaker 1: want to adjust that. You want more results, You want

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Speaker 1: to lose more fat fill in the blank for the adaptation.

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Speaker 1: I go, great, where are we going to pull it

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Speaker 1: from It's not going to come from recovery. Now. It

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Speaker 1: means less business, less friends. This is the ultimate dynamic

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Speaker 1: we have to play right. People don't want to do

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Speaker 1: the recovery and they don't want to pull it from there,

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Speaker 1: but then they expect massive gains and fitness. We can

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Speaker 1: get you through short periods of time. We have these

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Speaker 1: special scenarios all the time where it's like, hey, the

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Speaker 1: Olympics are coming, World champions. We can juice up this

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Speaker 1: a little bit with all kinds of little two tricks,

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Speaker 1: but those don't last and sometimes they burn you into

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Speaker 1: a bigger hole. So if for thinking long term strategy

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Speaker 1: with you, I'd say, great, I'm fine with two. We

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Speaker 1: would score for a little program. And in your brain

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Speaker 1: it goes to two and I'm watching and I'm like, Jay,

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Speaker 1: you didn't do this thing for recovery. It's been three days,

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Speaker 1: it's been a week. We're zero for recovery. Don't expect

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Speaker 1: fitness goals with no recovery. Bam. Jay'd been out, went

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Speaker 1: out again last night, went out a little again, took

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Speaker 1: another trip, friends has been at three or four. You

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Speaker 1: get the point here, right, so we can hold you

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Speaker 1: really accountable to that and saying if you're not getting

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Speaker 1: your fitness school number one starter is are you even

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Speaker 1: giving it a chance to succeed? If not, we have

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Speaker 1: a non starter and we have to change our expectations.

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Speaker 1: If you want more results, you got to give me

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Speaker 1: more pie, give me a bigger shot at it, and

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Speaker 1: we'll get more results.

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Speaker 2: Yeah. Super smart. Yeah, I really appreciate the constraint approach too.

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Speaker 2: I found Mike Kid straight was travel and so I

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Speaker 2: haven't traveled for the last six weeks, and I felt

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Speaker 2: my absolute best with food, die everything.

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Speaker 1: I've been on the road for probably eight straight weeks

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Speaker 1: and I'm the opposite.

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Speaker 2: Yeah, exactly. And that was my My life was like

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Speaker 2: I'd be working out for one week, eating right for

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Speaker 2: one week, everything's good, then traveling for one week and

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Speaker 2: then one week. So I was one week on, one

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Speaker 2: week off, and then I'd plan to spend these two

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Speaker 2: months in LA And it has been life changing from

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Speaker 2: a workout point of view, sleep point of view, recovery

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Speaker 2: point of view. Everything we just talked about I can do.

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Speaker 2: I have been doing five days of workouts a week,

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Speaker 2: you know, eating really well, whatever, because I'm in one place,

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Speaker 2: because I'm saying all of this to reiterate your point.

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Speaker 2: It was all about the constraint. Oh, it was all

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Speaker 2: about the constraint. I had the motivation, had the drive,

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Speaker 2: I had the discipline, I had all that stuff. But

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Speaker 2: travel was the thing that made me feel like I

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Speaker 2: was having gains for a week and then losing it,

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Speaker 2: and then getting discipline and then losing it, and that

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Speaker 2: was just exhausting.

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Speaker 1: So let me run you through two specific examples on that.

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Speaker 1: I love you brought up travel. This is super easy.

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Speaker 1: We have a coaching program called ARATA. This is this

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Speaker 1: like excellence and kind of everything program. If you were

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Speaker 1: an RTA with us right now, I would say, great,

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Speaker 1: you've been home. I'm gonna change your entire program. It's

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Speaker 1: gonna be more gym stuff. We're gonna lift more weights.

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Speaker 1: We're gonna have a very specific plan. I'm gonna ask

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Speaker 1: you to report back exactly how much you lifted, and

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Speaker 1: we're gonna track it and we're gonna do heavy there.

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Speaker 1: Had we flipped the role and you were all of

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Speaker 1: a sudden on the road, I would say great, if

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Speaker 1: I gave you that same program. That's gonna be a

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Speaker 1: terrible one. It's not gonna work well because everywhere you

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Speaker 1: land you're gonna have to go to find a gym.

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Speaker 1: It's not gonna work. And then the hotel gym socks

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Speaker 1: like I've set you up for failure. That's bad coaching.

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Speaker 1: I would have send six weeks going. You know what,

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Speaker 1: here's what we do. It's called a flexible program. We

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Speaker 1: don't need anything more than a band and a kettlebell. Okay,

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Speaker 1: maybe not even kettlebell, and we're gonna rotate the days.

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Speaker 1: So what I mean by that is right now, if

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Speaker 1: you're at home, I would say, okay, Mondays are this,

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Speaker 1: Tuesdays are this, Wednesdays are this, And when you didn't

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Speaker 1: do that on Wednesday, I'd be calling you why didn't

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Speaker 1: you finish? Why didn't we train Wednesday?

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Speaker 3: Do?

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Speaker 1: But I don't care. I'm on it right That doesn't

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Speaker 1: working on the road. I would do more flexible program

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Speaker 1: where we have a concept we're trying to hit. We're

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Speaker 1: trying to get a strength training day in. You do

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Speaker 1: that strength training day, whatever day that comes up. As

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Speaker 1: soon as you get in, we check it off and

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Speaker 1: then we have say the next day is going to

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Speaker 1: be a long duration workout, great, you get that and

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Speaker 1: when you can. But we also have flexibility because when

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Speaker 1: you go, hey, you know what, I got an extra

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Speaker 1: hour today. There's no gym, but I went for an

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Speaker 1: hour walk. Boom, got that thing in. You have different

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Speaker 1: things you can plug in, play based on availability, time

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Speaker 1: and energy. Right, So that's the way to have you

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Speaker 1: success at the end of the six weeks. We wouldn't

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Speaker 1: have probably made a ton of progress on you if

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Speaker 1: you're on the road constantly, but we would have not

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Speaker 1: gone backwards anywhere. The literature is really clear, the science

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Speaker 1: is clear. You can maintain muscle size, you can maintain

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Speaker 1: muscle strength very very well. Cardiovascar fitness is incredibly stable.

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Speaker 1: With one or so training sessions per week, we could

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Speaker 1: have kept you right where you're at. And then we

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Speaker 1: would have looked at this and said, Okay, our expectations

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Speaker 1: for progress are not going to be high during jay

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Speaker 1: six weeks of travel. Let's all set expectation here. But

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Speaker 1: when we get home, we're getting after it and our

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Speaker 1: expectations are higher. So at the net end of both

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Speaker 1: of those, you add them together and you see where

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Speaker 1: I'm going with that, right, Yeah, So it's not just

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Speaker 1: expecting yourself to gain five pounds of muscle every single month.

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Speaker 1: It's unrealistic. We have looked at the whole quarter. The

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Speaker 1: whole year is what we in our tabe. We look

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Speaker 1: at the whole year for people and we go, okay, great,

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Speaker 1: quarter one is not the quarter. We're gonna go after it.

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Speaker 1: We're gonna work on mobility, We're gonna work on our

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Speaker 1: breath work, We're gonna work on thousands of other things

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Speaker 1: that can be done on the road, can be done

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Speaker 1: to traveling. We're gonna get our best gains in filling

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Speaker 1: the other blank when we've got maybe it's quarter three,

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Speaker 1: and we actually have goals for each quarter for the

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Speaker 1: year that are plotted out and so we give people

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Speaker 1: the best chance of success. The best example I can

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Speaker 1: give of that is quarter four is the worst possible

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Speaker 1: time to have fat loss goals in America. Like it's impossible.

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Speaker 1: You run into Halloween, I have a little bit of candy, right,

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Speaker 1: and then it's like, well, I'll get back on it.

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Speaker 1: But reality it is like Thanksgiving's gonna be he in

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Speaker 1: a couple of weeks. All the way out through New

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Speaker 1: Year terrible. If you try to have, for most people

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Speaker 1: a huge fat law school, you're gonna lose. So we

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Speaker 1: don't play that game. You know, we typically focus on

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Speaker 1: this part of the year. We're going to shift towards

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Speaker 1: muscle growth. That's when you need excessive calories. Right, let's

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Speaker 1: feed the beast. Let's not fight our life. Life will win.

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Speaker 1: We're going to go back typically, just as you know

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Speaker 1: big examples here, it's different for everyone. We will focus

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Speaker 1: more typically on fat loss quarter two. You know why,

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Speaker 1: no holidays, nothing around, and everyone has a little bit

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Speaker 1: of extra motivation to look a little bit better over

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Speaker 1: the summer when the sun comes out and they're more

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Speaker 1: likely have their shirts off, colding down. So it fits

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Speaker 1: life a little bit better. Is you see my point here?

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Speaker 2: Yeah, seasons tall, seasons of when to shift and sometimes

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Speaker 2: we have one goal. It's really basic, it's really simple.

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Speaker 2: It's like I want to do this and it's not

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Speaker 2: possible throughout the year and we don't shift and mode it.

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Speaker 2: And I think, Andy, you know, I'm taking a couple

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Speaker 2: of steps back here, but it comes from this societal

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Speaker 2: view of what fitness is, right, Like that's and I

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Speaker 2: want to talk about that with you because I love this. Yeah,

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Speaker 2: because I just feel like, as I'm listening to I

430
00:20:05,040 --> 00:20:07,760
Speaker 2: know it's one of the biggest challenges is we don't

431
00:20:07,800 --> 00:20:10,840
Speaker 2: actually know. It's like every year there'll be a new thing,

432
00:20:10,880 --> 00:20:13,879
Speaker 2: like strength is really important, Protein's really important, this whatever, right,

433
00:20:13,920 --> 00:20:15,920
Speaker 2: and it just there's a new fad every year, and

434
00:20:16,160 --> 00:20:17,800
Speaker 2: I don't want to talk about that with you. But

435
00:20:17,840 --> 00:20:19,960
Speaker 2: I think for a lot of us, we don't really

436
00:20:20,000 --> 00:20:22,879
Speaker 2: know what the pillars of fitness are, like, we don't

437
00:20:22,960 --> 00:20:26,359
Speaker 2: know what defines someone as fit. We just have goals like, oh,

438
00:20:26,359 --> 00:20:29,000
Speaker 2: I want abs this year, I want this this year,

439
00:20:29,080 --> 00:20:32,199
Speaker 2: I want less belly fat this year. And you know,

440
00:20:32,280 --> 00:20:34,920
Speaker 2: for someone who grew up overweight, I grew up overweight

441
00:20:35,440 --> 00:20:39,000
Speaker 2: and then when I changed my diet started working out,

442
00:20:39,040 --> 00:20:41,960
Speaker 2: I just got super skinny and lean. It's like, to me,

443
00:20:42,200 --> 00:20:43,439
Speaker 2: there was a point in my life where I just

444
00:20:43,440 --> 00:20:46,159
Speaker 2: believed if I was lean and I wasn't overweight, then

445
00:20:46,160 --> 00:20:48,320
Speaker 2: I was healthy. Right. It was as basic as that,

446
00:20:48,680 --> 00:20:50,200
Speaker 2: And I think a lot of us carry that around

447
00:20:50,200 --> 00:20:52,480
Speaker 2: where it's like you see someone with abs or whatever

448
00:20:52,480 --> 00:20:54,640
Speaker 2: you want, and it's like, yeah, they're healthy, they're fit.

449
00:20:55,359 --> 00:20:57,640
Speaker 2: If you had to break down and say what is

450
00:20:57,720 --> 00:21:01,680
Speaker 2: the pursuit of fitness? What's the Hey everyone, it's Jay

451
00:21:01,680 --> 00:21:05,159
Speaker 2: Schetty and I'm throwed to announce my podcast tour. For

452
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453
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454
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455
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456
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457
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458
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459
00:21:32,680 --> 00:21:35,359
Speaker 2: Jayshetty dot me and get yours today.

460
00:21:35,800 --> 00:21:39,120
Speaker 1: Yeah no, I absolutely love that. So ats highest category.

461
00:21:39,960 --> 00:21:43,200
Speaker 1: We always define it as people generally want three things

462
00:21:43,240 --> 00:21:46,080
Speaker 1: in their fitness. They want to look good, they want

463
00:21:46,080 --> 00:21:49,160
Speaker 1: to feel good, and they want to perform good. Part

464
00:21:49,200 --> 00:21:52,520
Speaker 1: of my grammar right now, what does look mean? I

465
00:21:52,520 --> 00:21:55,240
Speaker 1: don't know. You tell me you want to have this

466
00:21:55,280 --> 00:21:57,439
Speaker 1: look or you don't want I do not care. But

467
00:21:57,480 --> 00:21:59,480
Speaker 1: at some point you want your body to look a

468
00:21:59,480 --> 00:22:01,600
Speaker 1: certain way or not like a certain way. Up to

469
00:22:01,600 --> 00:22:04,480
Speaker 1: you to define. You want it to feel a certain way.

470
00:22:04,640 --> 00:22:06,680
Speaker 1: You want to feel strong, you want it to feel fast.

471
00:22:06,720 --> 00:22:08,480
Speaker 1: You want it to feel mobile, you want it to

472
00:22:08,480 --> 00:22:12,000
Speaker 1: feel don't care. You define that. Then you want to perform.

473
00:22:12,560 --> 00:22:14,240
Speaker 1: What's that mean? You want to have more energy, you

474
00:22:14,280 --> 00:22:15,920
Speaker 1: want to have more mental focus, you want to have

475
00:22:15,920 --> 00:22:18,439
Speaker 1: a digestion problem to go away, you don't want that

476
00:22:18,520 --> 00:22:21,520
Speaker 1: knee pain gone. Okay, So it's a look of feel

477
00:22:21,600 --> 00:22:25,439
Speaker 1: or performance metric as ultimately everybody's after, right, Yeah, So

478
00:22:26,000 --> 00:22:28,879
Speaker 1: from our professional athletes to none, to the students that

479
00:22:28,920 --> 00:22:32,199
Speaker 1: work in my lab for our research questions. That's the

480
00:22:32,240 --> 00:22:35,160
Speaker 1: first lens I'm looking at what does that mean for you?

481
00:22:35,480 --> 00:22:37,600
Speaker 1: So when I'm designing a when we're designing a study,

482
00:22:37,720 --> 00:22:40,760
Speaker 1: or we're again work with the individuals. Filter number one,

483
00:22:40,840 --> 00:22:43,399
Speaker 1: What does fit? What does look mean to you? What

484
00:22:43,440 --> 00:22:45,919
Speaker 1: does feel? What does performed look to you? Now I'm calibrated,

485
00:22:46,000 --> 00:22:49,120
Speaker 1: right because I love this question so much. Fitness can

486
00:22:49,160 --> 00:22:52,200
Speaker 1: be I just want to be able to surf every day, amazing,

487
00:22:52,359 --> 00:22:55,280
Speaker 1: I'm in right. Fitness just means I want more energy

488
00:22:55,320 --> 00:22:59,000
Speaker 1: with my kids. I'm here for all of that. All

489
00:22:59,040 --> 00:23:02,000
Speaker 1: of that can be rooted performance. We have a saying

490
00:23:02,000 --> 00:23:05,200
Speaker 1: that if you have a body, you're an athlete, which

491
00:23:05,240 --> 00:23:06,840
Speaker 1: is to say, I don't care if you want to

492
00:23:06,920 --> 00:23:09,520
Speaker 1: use those physical abilities to shoot a basketball or hit

493
00:23:09,520 --> 00:23:11,879
Speaker 1: a golf ball like some of our lines, or you

494
00:23:11,920 --> 00:23:13,600
Speaker 1: want to use that to just run your business better,

495
00:23:13,640 --> 00:23:16,040
Speaker 1: be a better leader, make better decisions, be able to

496
00:23:16,040 --> 00:23:19,720
Speaker 1: work more hours and less fatigue. Fine, you're still asking

497
00:23:19,720 --> 00:23:23,800
Speaker 1: your body to perform. It's the exact same thing except

498
00:23:23,800 --> 00:23:26,240
Speaker 1: for a couple of little points at the end of

499
00:23:26,320 --> 00:23:30,480
Speaker 1: physical movement skill. Right, So that's answer number one. Now,

500
00:23:30,880 --> 00:23:34,159
Speaker 1: taking this question entirely differently, if you look at what

501
00:23:34,280 --> 00:23:38,200
Speaker 1: is generally true for most people, fitness is a combination

502
00:23:38,240 --> 00:23:39,640
Speaker 1: of a handful of things. You want to be able

503
00:23:39,680 --> 00:23:44,520
Speaker 1: to do activities and not pay major consequences, that is it, Right,

504
00:23:44,760 --> 00:23:46,240
Speaker 1: I want to be able to walk up this dang

505
00:23:46,320 --> 00:23:49,480
Speaker 1: hill and then not wake up tomorrow in screaming pain.

506
00:23:49,800 --> 00:23:51,520
Speaker 1: So it is a I want to do A and

507
00:23:51,640 --> 00:23:55,200
Speaker 1: then I don't want B to happen as a consequence, Right,

508
00:23:55,480 --> 00:23:57,119
Speaker 1: So I want to empower everyone to be able to

509
00:23:57,160 --> 00:23:59,960
Speaker 1: have that and then not pay major consequences, whether it's

510
00:24:00,080 --> 00:24:04,320
Speaker 1: injury or handful of other things. So for most people

511
00:24:04,359 --> 00:24:08,200
Speaker 1: to be execute a resilient physiology, that is to be

512
00:24:08,240 --> 00:24:10,960
Speaker 1: able to do many things. It's one of the reasons. Again,

513
00:24:11,000 --> 00:24:12,679
Speaker 1: we called it our tades. This is this concept of

514
00:24:12,720 --> 00:24:15,080
Speaker 1: I want to be able to do many things and

515
00:24:15,119 --> 00:24:17,680
Speaker 1: then not have some of your consequences. So you're gonna

516
00:24:17,680 --> 00:24:20,960
Speaker 1: have to have some semblance of physical strength number one. Right,

517
00:24:21,080 --> 00:24:23,080
Speaker 1: you don't any to be a powerlifter or a bodybuilder

518
00:24:23,560 --> 00:24:27,399
Speaker 1: or a weightlifter, blah blah blah, but minimal levels of strength.

519
00:24:27,440 --> 00:24:29,480
Speaker 1: If you want to look at this from the medical perspective,

520
00:24:29,520 --> 00:24:31,880
Speaker 1: I can make that argument. We can go into tons

521
00:24:31,920 --> 00:24:32,399
Speaker 1: of the research.

522
00:24:32,400 --> 00:24:34,240
Speaker 2: I was about to ask you that, yeah, why is

523
00:24:34,280 --> 00:24:38,000
Speaker 2: strength so important? Because I feel like we've undervalued it

524
00:24:38,040 --> 00:24:41,640
Speaker 2: for a long time, and you don't. You could go your.

525
00:24:41,600 --> 00:24:43,520
Speaker 1: Whole work, well, I would say that we as a

526
00:24:43,600 --> 00:24:48,840
Speaker 1: strength finishing field didn't help ourselves much. This was actually

527
00:24:49,480 --> 00:24:52,720
Speaker 1: the whole fun story here. In the early nineteen hundreds,

528
00:24:52,920 --> 00:24:55,960
Speaker 1: strength training was viewed as something that was really deleterious.

529
00:24:56,200 --> 00:24:59,280
Speaker 1: It was dangerous. There's a long story here, but you'll

530
00:24:59,320 --> 00:25:01,199
Speaker 1: have a heart attack. It's this thing, right, And that

531
00:25:01,280 --> 00:25:03,960
Speaker 1: stayed along for a long period of time. The science

532
00:25:04,640 --> 00:25:07,280
Speaker 1: said it was bad for you, and then the science changed.

533
00:25:07,320 --> 00:25:10,000
Speaker 1: In fact, there's a famous individual, namber doctor Karpovich, who

534
00:25:10,080 --> 00:25:13,600
Speaker 1: himself was a scientific advocate of this is dangerous, and

535
00:25:13,640 --> 00:25:16,840
Speaker 1: then collected more data and realized, actually, it's not dangerous,

536
00:25:16,840 --> 00:25:19,040
Speaker 1: and then, oh my gosh, there's all these health benefits

537
00:25:19,320 --> 00:25:22,520
Speaker 1: that happened in the nineteen fifties and sixties right after that.

538
00:25:22,600 --> 00:25:25,040
Speaker 1: On the back of it, you've got Arnold Schwarzenegger, you've

539
00:25:25,080 --> 00:25:27,280
Speaker 1: got pumping iron, you've got Conan, You've got these things,

540
00:25:27,280 --> 00:25:30,280
Speaker 1: and you went from bad for my health to oh

541
00:25:30,280 --> 00:25:33,600
Speaker 1: my gosh, I can become a superhero. And this empowered

542
00:25:33,640 --> 00:25:36,879
Speaker 1: a generation of men mostly oh my gosh, I can

543
00:25:36,920 --> 00:25:40,760
Speaker 1: become a physical superhero. That was awesome, But the downside

544
00:25:40,760 --> 00:25:43,800
Speaker 1: of that was everyone's association within with strength training was

545
00:25:43,920 --> 00:25:48,000
Speaker 1: muscle and bodybuilding, and that is a very limited perspective

546
00:25:48,040 --> 00:25:51,480
Speaker 1: of strength. So scientifically, the people in this field were

547
00:25:51,480 --> 00:25:55,159
Speaker 1: not strength training people. The exercise physiologists, the nutrition and

548
00:25:55,200 --> 00:25:59,000
Speaker 1: scientists for in most part the nineteen sixties through nineties

549
00:25:59,480 --> 00:26:02,320
Speaker 1: were all in durance folks, and so you had no

550
00:26:02,359 --> 00:26:05,280
Speaker 1: research being done. You couldn't make the argument anymore that

551
00:26:05,320 --> 00:26:06,919
Speaker 1: it was bad for your health, but there was no

552
00:26:07,040 --> 00:26:09,560
Speaker 1: argument that it was really great for your health. And

553
00:26:09,600 --> 00:26:12,000
Speaker 1: they had a whole generation of kids like me who

554
00:26:12,040 --> 00:26:14,399
Speaker 1: came up on that, but then also like science and

555
00:26:14,400 --> 00:26:16,320
Speaker 1: started saying like, why aren't we doing studies on strength

556
00:26:16,359 --> 00:26:19,600
Speaker 1: and high intensity stuff? And well, that only lasted so

557
00:26:19,640 --> 00:26:22,159
Speaker 1: long before work started coming out in that area. And

558
00:26:22,200 --> 00:26:25,280
Speaker 1: now it is so clear. We have mechanism, we have

559
00:26:25,320 --> 00:26:28,840
Speaker 1: epidemiological evidence, we have randomized control trials in men and

560
00:26:28,880 --> 00:26:34,040
Speaker 1: women young old, and that research goes on. Physical strength

561
00:26:34,200 --> 00:26:38,679
Speaker 1: is one of these single strongest upun intended predictors of

562
00:26:38,800 --> 00:26:41,520
Speaker 1: life span. And so you've got lifespan, which is how

563
00:26:41,520 --> 00:26:44,280
Speaker 1: long you're going to live. You have health span, which

564
00:26:44,320 --> 00:26:46,639
Speaker 1: people talk about now, which is how healthy are you

565
00:26:46,680 --> 00:26:50,920
Speaker 1: within those years? And now scientifically we call that strength span, right,

566
00:26:50,920 --> 00:26:53,760
Speaker 1: And what they're saying is strength span. It's not the

567
00:26:53,800 --> 00:26:56,919
Speaker 1: only thing that matters, but it's an important characteristic to

568
00:26:57,080 --> 00:27:00,359
Speaker 1: your health span. If you lack physical strength, number of

569
00:27:00,440 --> 00:27:04,240
Speaker 1: things start to happen. Number one. This is one of

570
00:27:04,240 --> 00:27:06,080
Speaker 1: the reasons why we look at for the record like

571
00:27:06,200 --> 00:27:08,800
Speaker 1: leg strength and grip strength as two of the most

572
00:27:08,880 --> 00:27:12,359
Speaker 1: ubiquitous predictors. You'll see this all across the literature as

573
00:27:12,400 --> 00:27:16,280
Speaker 1: statistically significant predictors of mortality, and in fact, some of

574
00:27:16,320 --> 00:27:20,960
Speaker 1: the papers that directly compare strength again mostly leg strength,

575
00:27:21,040 --> 00:27:25,360
Speaker 1: leg extension, and grip strength to VO two max oftentimes

576
00:27:25,359 --> 00:27:27,720
Speaker 1: but not always, but oftentimes will show strength as a

577
00:27:27,760 --> 00:27:32,320
Speaker 1: stronger predictor of mortality or all cause mortality than veotwo max.

578
00:27:32,920 --> 00:27:35,200
Speaker 1: So we've talked at nauseum, you know, in the last

579
00:27:35,240 --> 00:27:37,840
Speaker 1: bunch of years about important biot maxes, and it's absolutely true.

580
00:27:38,240 --> 00:27:41,639
Speaker 1: But strength is right there as an equivalent predictor of

581
00:27:41,640 --> 00:27:45,240
Speaker 1: how long you're going to live. So the question is why, Well,

582
00:27:45,840 --> 00:27:49,720
Speaker 1: you have correlation and causation here, lots of evidence on

583
00:27:49,760 --> 00:27:53,280
Speaker 1: both sides. If you are weak, say in your hands,

584
00:27:53,920 --> 00:27:57,159
Speaker 1: it is a proxy for overall strength. So that of

585
00:27:57,240 --> 00:28:01,760
Speaker 1: itself is true. It's also direct intervention. If you can't

586
00:28:01,840 --> 00:28:06,800
Speaker 1: carry a bag confidently, and you can't put a backpack

587
00:28:06,880 --> 00:28:09,439
Speaker 1: in an overhead compartment, you're not going to take the bus.

588
00:28:10,080 --> 00:28:12,320
Speaker 1: You're very less like you're much less likely to go

589
00:28:12,359 --> 00:28:15,680
Speaker 1: on an airplane. This now get least to secondary problems

590
00:28:16,400 --> 00:28:19,680
Speaker 1: with social isolation. You're not confident. One of the single

591
00:28:19,680 --> 00:28:21,879
Speaker 1: biggest predictors of one of the second biggest issues we

592
00:28:21,920 --> 00:28:25,359
Speaker 1: have with unsuccessful aging is that people when people start

593
00:28:25,359 --> 00:28:27,359
Speaker 1: to feel like they become a burden on society, they

594
00:28:27,400 --> 00:28:29,919
Speaker 1: start to withdraw rapidly. No one wants to be the

595
00:28:29,920 --> 00:28:33,320
Speaker 1: person in line holding everybody up. No one wants like

596
00:28:33,359 --> 00:28:35,320
Speaker 1: you just you know all those examples there, right, So

597
00:28:35,359 --> 00:28:39,560
Speaker 1: people are more likely to just socially withdraw. And now

598
00:28:39,560 --> 00:28:43,600
Speaker 1: we're having all the secondary problems of social isolation, and

599
00:28:43,640 --> 00:28:45,640
Speaker 1: even physical activity starts to go down because people don't

600
00:28:45,680 --> 00:28:48,440
Speaker 1: leave their house, they watch TV more, and this whole

601
00:28:48,480 --> 00:28:51,840
Speaker 1: cascade of things start to happen. So we have direct

602
00:28:51,880 --> 00:28:54,360
Speaker 1: and indirect mechanism there that say, again, you don't have

603
00:28:54,360 --> 00:28:57,640
Speaker 1: to be massively strong, but just maintain some semblance of

604
00:28:57,720 --> 00:29:00,760
Speaker 1: grip strength. Your legs are going to tell the same story.

605
00:29:00,840 --> 00:29:02,720
Speaker 1: This is your interface with the world, your legs in

606
00:29:02,720 --> 00:29:05,640
Speaker 1: your hands, and so your ability to locomot to move

607
00:29:05,640 --> 00:29:08,360
Speaker 1: throughout the world is mostly your legs. If you don't

608
00:29:08,360 --> 00:29:10,200
Speaker 1: feel confident that you can walk up the steps to

609
00:29:10,200 --> 00:29:13,520
Speaker 1: that museum slowly, you stop going on those trips. You

610
00:29:13,560 --> 00:29:16,400
Speaker 1: start doing that extra thing. It hurts too much, it's

611
00:29:16,480 --> 00:29:20,000
Speaker 1: too exhausting. Again, fill in all the blanks here. And

612
00:29:20,080 --> 00:29:22,200
Speaker 1: so having some sort of physical leg strength gives you

613
00:29:22,320 --> 00:29:25,720
Speaker 1: confidence that allows general physical activity, which then pays all

614
00:29:25,760 --> 00:29:30,240
Speaker 1: those additional benefits that doesn't even carry and count the

615
00:29:30,440 --> 00:29:33,440
Speaker 1: direct physical benefits. So if we start looking at muscles,

616
00:29:33,480 --> 00:29:37,360
Speaker 1: specifically muscle quality, and this can be defined a lot

617
00:29:37,360 --> 00:29:40,600
Speaker 1: of different ways. Is going to regulate in part things

618
00:29:40,640 --> 00:29:44,280
Speaker 1: like your blood glucose and you've I'm sure talked to

619
00:29:44,320 --> 00:29:48,400
Speaker 1: many people about the importance of metabolic health. Skeletal muscle

620
00:29:48,680 --> 00:29:51,800
Speaker 1: is going to explain about eighty percent of the variance

621
00:29:52,360 --> 00:29:55,600
Speaker 1: in your resting metabolic rate. That's that's your your faster

622
00:29:55,680 --> 00:29:59,040
Speaker 1: slow metabolism. Again, eighty percent of the variants is going

623
00:29:59,040 --> 00:30:00,800
Speaker 1: to be explained by how much lean muscle you have

624
00:30:01,000 --> 00:30:04,120
Speaker 1: for the most part, so you don't need to be huge.

625
00:30:04,120 --> 00:30:08,200
Speaker 1: But losing muscle is called sarcopainia. If you lose muscle

626
00:30:08,280 --> 00:30:11,280
Speaker 1: faster than you should be with aging highly associated with

627
00:30:11,280 --> 00:30:15,680
Speaker 1: inflammatory states, reduced resting metabolic rate, which then goes right

628
00:30:15,720 --> 00:30:19,240
Speaker 1: back to the equation glucose regulation, inflammation that all of

629
00:30:19,240 --> 00:30:22,280
Speaker 1: these things start to happen. Last fire host, I know

630
00:30:22,320 --> 00:30:23,880
Speaker 1: I'm going after it this little bit here, but this

631
00:30:23,960 --> 00:30:27,080
Speaker 1: is a topic of clear passion to me. Is you

632
00:30:27,120 --> 00:30:30,320
Speaker 1: have the presence of strength as well as the act

633
00:30:30,560 --> 00:30:33,440
Speaker 1: of the training itself. So going through the strength training

634
00:30:33,480 --> 00:30:38,080
Speaker 1: process has additional benefits to things like your central nervous system, brain,

635
00:30:38,720 --> 00:30:42,480
Speaker 1: and neurological system. The evidence is very clear your physical

636
00:30:42,560 --> 00:30:47,080
Speaker 1: brain will stay healthier in terms of white matter and

637
00:30:47,120 --> 00:30:50,480
Speaker 1: things like that. When you strength train, it will stay

638
00:30:50,520 --> 00:30:52,440
Speaker 1: around a lot longer. There's actually a lot of research

639
00:30:52,480 --> 00:30:56,160
Speaker 1: now that's starting the points to the fact that things

640
00:30:56,240 --> 00:31:00,880
Speaker 1: like dementia and Alzheimer's late on set specifically is highly preventable.

641
00:31:00,960 --> 00:31:04,280
Speaker 1: And that by highly I mean it's an extraordinarily high number.

642
00:31:05,160 --> 00:31:07,320
Speaker 1: You'd have to get a neuroscientist on to to really

643
00:31:07,320 --> 00:31:09,840
Speaker 1: get numbers there, but it is way more preventable than

644
00:31:09,840 --> 00:31:14,800
Speaker 1: we realize, specifically from physical activity and exercise as not

645
00:31:14,880 --> 00:31:19,200
Speaker 1: the only thing there, but a huge component to that. Lastly,

646
00:31:20,120 --> 00:31:23,560
Speaker 1: why remember the way that you move throughout the world

647
00:31:24,320 --> 00:31:27,680
Speaker 1: has three big components to it. So when you picked

648
00:31:27,680 --> 00:31:29,760
Speaker 1: your leg up like that and you just shifted your toe,

649
00:31:30,200 --> 00:31:33,520
Speaker 1: what ended up happening there is three things. Some signal

650
00:31:33,560 --> 00:31:35,920
Speaker 1: went from your central nervous system. This could be your brain,

651
00:31:36,160 --> 00:31:40,520
Speaker 1: spinal cord, it doesn't matter. Nerves sent a signal. That's

652
00:31:40,560 --> 00:31:44,240
Speaker 1: part one. Part two. Those nerves activate or turn on muscles,

653
00:31:44,400 --> 00:31:47,920
Speaker 1: and then the muscles contract. That's part two. Those muscles

654
00:31:47,920 --> 00:31:51,160
Speaker 1: are surrounded by connected tissue. The connected tissue actually is

655
00:31:51,200 --> 00:31:53,920
Speaker 1: tied in your bone pulling. The connective tissue is what

656
00:31:53,960 --> 00:31:56,520
Speaker 1: actually made your foot move like that. So connective tissue

657
00:31:56,560 --> 00:31:59,960
Speaker 1: is part three. So the reality is anytime your strength training,

658
00:32:00,480 --> 00:32:05,160
Speaker 1: you're keeping connected tissue healthier, you're keeping that muscle quality high,

659
00:32:05,240 --> 00:32:08,560
Speaker 1: and you're can continuing to keep that nervous system activated.

660
00:32:09,200 --> 00:32:12,360
Speaker 1: Keeping that nervous system alive is keeping your brain alive.

661
00:32:12,520 --> 00:32:15,120
Speaker 1: It's physically what you're doing. It's keeping your entire nervous

662
00:32:15,120 --> 00:32:18,800
Speaker 1: system around and fine tune. It's the same process. And

663
00:32:18,880 --> 00:32:20,880
Speaker 1: so when we tend to think about strength training as

664
00:32:20,880 --> 00:32:24,040
Speaker 1: something we're doing for our muscles, we cannot forget we're

665
00:32:24,040 --> 00:32:26,400
Speaker 1: also doing it for our joints, we're doing it for

666
00:32:26,440 --> 00:32:29,200
Speaker 1: our bones, and we're also doing it for our brains

667
00:32:29,200 --> 00:32:30,840
Speaker 1: and nervous system.

668
00:32:30,920 --> 00:32:35,360
Speaker 2: It's h Yeah, I really appreciate that. I actually please

669
00:32:35,400 --> 00:32:37,440
Speaker 2: go into as much detail as you like. It's very

670
00:32:37,520 --> 00:32:41,640
Speaker 2: useful to get to that granular level to actually understand

671
00:32:41,720 --> 00:32:46,160
Speaker 2: the value of strength training because I think, like you said,

672
00:32:46,200 --> 00:32:48,560
Speaker 2: because of the bad pr that it's had for so long,

673
00:32:49,240 --> 00:32:52,320
Speaker 2: we've kind of we did ourselves. Yeah, we did ourselves. Yeah,

674
00:32:52,440 --> 00:32:56,440
Speaker 2: I was gonna ask you. You specifically spoke about leg

675
00:32:56,520 --> 00:33:00,000
Speaker 2: muscles and like strength training there, what's the difference between

676
00:33:00,080 --> 00:33:03,160
Speaker 2: in walking because we always hear walk ten thousand steps

677
00:33:03,160 --> 00:33:05,600
Speaker 2: if that's the least you can do. What's happening when

678
00:33:05,600 --> 00:33:10,200
Speaker 2: you're walking ten thousand steps versus running you know, a mile,

679
00:33:10,280 --> 00:33:13,240
Speaker 2: three miles, five miles, whatever it may be, versus strength

680
00:33:13,280 --> 00:33:15,120
Speaker 2: training with weights for your legs.

681
00:33:15,160 --> 00:33:17,800
Speaker 1: Great, I'm you're on fire. I love these questions so much.

682
00:33:18,040 --> 00:33:20,000
Speaker 1: Let me ask you trick question, and I'm telling you

683
00:33:20,000 --> 00:33:22,600
Speaker 1: I'm tricking you right now. Yeah, right, what's gonna burn

684
00:33:22,640 --> 00:33:25,840
Speaker 1: more calories walking a mile or running a mile?

685
00:33:26,120 --> 00:33:26,760
Speaker 2: Running a mile?

686
00:33:28,680 --> 00:33:29,480
Speaker 1: What's calorie?

687
00:33:30,000 --> 00:33:32,080
Speaker 2: Oh? Walking? Sorry, my bad?

688
00:33:33,360 --> 00:33:36,280
Speaker 1: A calorie is energy? Right, calories work?

689
00:33:36,480 --> 00:33:36,600
Speaker 2: Right?

690
00:33:37,240 --> 00:33:38,560
Speaker 1: Walking a mile? Running a mile?

691
00:33:38,880 --> 00:33:41,840
Speaker 2: Oh, same thing, It's the same thing. Interesting.

692
00:33:41,920 --> 00:33:43,880
Speaker 1: Yeah, Now it's a bit of a trick because you

693
00:33:43,920 --> 00:33:47,880
Speaker 1: probably would burn a few more calories walking rather because

694
00:33:47,880 --> 00:33:50,960
Speaker 1: there's a little bit of inefficiency in the system. But theoretically,

695
00:33:51,440 --> 00:33:54,520
Speaker 1: if you're simply looking for caloric work, this is why

696
00:33:54,640 --> 00:33:58,080
Speaker 1: we have so much evidence at this point, you can

697
00:33:58,440 --> 00:34:02,480
Speaker 1: manage calories anyway. You'd lie that'll hit people if you

698
00:34:02,760 --> 00:34:05,680
Speaker 1: like long duration slower stuff you like, you know, cardio

699
00:34:05,840 --> 00:34:08,719
Speaker 1: or her I hate those phrases, but if that's ringing

700
00:34:08,760 --> 00:34:14,440
Speaker 1: a BELTI things like cardio, okay, because it doesn't mean anything, right, well,

701
00:34:14,440 --> 00:34:18,239
Speaker 1: it's cardioask or training anything that uses your heart, like, well, fantastic.

702
00:34:18,280 --> 00:34:20,319
Speaker 1: That is literally every form of exercise right, Like, it

703
00:34:20,360 --> 00:34:23,239
Speaker 1: doesn't make any sense if you hate that, though you

704
00:34:23,280 --> 00:34:25,000
Speaker 1: don't ever have to do it. We can get this

705
00:34:25,200 --> 00:34:28,000
Speaker 1: same place. And the energy thing I just gave you

706
00:34:28,080 --> 00:34:30,120
Speaker 1: was just a little silly example of saying, hey, look,

707
00:34:30,440 --> 00:34:32,880
Speaker 1: if we really actually get down to the physiology and science,

708
00:34:33,920 --> 00:34:36,560
Speaker 1: these are not major differences like people think that they are.

709
00:34:36,920 --> 00:34:42,000
Speaker 1: So if I'm looking at fitness across the entire spectrum here,

710
00:34:42,000 --> 00:34:43,800
Speaker 1: I think it's helpful to break it up into three

711
00:34:44,000 --> 00:34:46,200
Speaker 1: global areas. If you can't tell by this point in

712
00:34:46,239 --> 00:34:47,920
Speaker 1: the show, I'm a teacher, so.

713
00:34:48,120 --> 00:34:48,520
Speaker 2: I love that.

714
00:34:48,800 --> 00:34:52,680
Speaker 1: Like systems and numbers, Yeah, it's great. Number one, what

715
00:34:52,719 --> 00:34:55,080
Speaker 1: you laid out when you said walking ten thousand steps,

716
00:34:55,520 --> 00:34:59,200
Speaker 1: I will bucket that into physical activity. This is human movements.

717
00:34:59,239 --> 00:35:02,040
Speaker 1: We should have a false state of human movement, right,

718
00:35:02,640 --> 00:35:05,400
Speaker 1: whether this is walking, standing, playing with our kids, gardening.

719
00:35:05,480 --> 00:35:08,560
Speaker 1: If you're in a laborer and you have a physical fantastic.

720
00:35:08,840 --> 00:35:11,279
Speaker 1: So if you're listening to this and you're thinking my

721
00:35:11,440 --> 00:35:16,120
Speaker 1: lifestyle is really active because I'm a construction worker or

722
00:35:16,120 --> 00:35:19,640
Speaker 1: I'm a nurse and I'm walking up, okay, you probably

723
00:35:19,640 --> 00:35:21,480
Speaker 1: don't need to go out of your way to do

724
00:35:21,560 --> 00:35:23,880
Speaker 1: a whole bunch of low intensity card of basket exercise.

725
00:35:24,480 --> 00:35:26,920
Speaker 1: You could. But if we're trying to get really efficient

726
00:35:26,960 --> 00:35:29,839
Speaker 1: saying kind of what's my minimal viable option here, I

727
00:35:29,840 --> 00:35:31,879
Speaker 1: could say if we got to give one up, let's

728
00:35:31,880 --> 00:35:33,960
Speaker 1: give that one up, because you're getting your ten thousand,

729
00:35:34,040 --> 00:35:36,560
Speaker 1: or fifteen or twenty thousand steps. If you've ever paid

730
00:35:36,600 --> 00:35:41,279
Speaker 1: attention to a teacher's my wife spent seventeen years as

731
00:35:41,280 --> 00:35:44,960
Speaker 1: a preschool special ed teacher. Her step count was outrageous

732
00:35:45,080 --> 00:35:47,040
Speaker 1: because her whole life was just going three steps at

733
00:35:47,080 --> 00:35:49,880
Speaker 1: a time trying to keep a kid from doing something

734
00:35:49,920 --> 00:35:52,560
Speaker 1: really naughty or dangerous or whatever. So there's a lot

735
00:35:52,560 --> 00:35:56,560
Speaker 1: of professions that are even outside of a true construction jobs,

736
00:35:56,960 --> 00:35:59,080
Speaker 1: that get a lot of physical activity. They don't realize it.

737
00:35:59,560 --> 00:36:02,000
Speaker 1: So said I'm gonna go we're good there. Maybe we're

738
00:36:02,040 --> 00:36:04,759
Speaker 1: gonna go float in category two, which is we'll just

739
00:36:04,760 --> 00:36:09,719
Speaker 1: call this structured cardiovascular exercise. This is intentionally going to

740
00:36:09,800 --> 00:36:12,920
Speaker 1: work out. This could be intervals, it could be swimming,

741
00:36:12,920 --> 00:36:18,080
Speaker 1: it could be pickleball, sports, wrestling, like any number of things.

742
00:36:18,120 --> 00:36:21,040
Speaker 1: It could be higher intensity stuff or even lower intensity stuff.

743
00:36:21,040 --> 00:36:24,160
Speaker 1: But you're you're going to work out, right, heart rate's

744
00:36:24,200 --> 00:36:26,480
Speaker 1: going to be much higher here. You're probably gonna break

745
00:36:26,480 --> 00:36:29,560
Speaker 1: a sweat or something like that. I hope you're not

746
00:36:29,560 --> 00:36:33,279
Speaker 1: breaking a sweat walking like that's physical activity, right. So

747
00:36:33,320 --> 00:36:35,160
Speaker 1: if if those things help you kind of understand the

748
00:36:35,200 --> 00:36:38,400
Speaker 1: general category of number two, that's what we're after. So

749
00:36:38,440 --> 00:36:41,080
Speaker 1: if we go back to that nurse or that teacher

750
00:36:41,120 --> 00:36:43,759
Speaker 1: and we're thinking, okay, we're good over there, but we

751
00:36:43,800 --> 00:36:45,600
Speaker 1: still didn't need to get one to two days a

752
00:36:45,600 --> 00:36:49,319
Speaker 1: week most likely of this structured cardiovascular training. If we

753
00:36:49,360 --> 00:36:51,160
Speaker 1: want to make it simple, give me one day where

754
00:36:51,160 --> 00:36:53,759
Speaker 1: we get a really high heart rate. I'd like this.

755
00:36:53,840 --> 00:36:56,160
Speaker 1: I'll call it max. It doesn't necessarily need to literally

756
00:36:56,239 --> 00:36:58,040
Speaker 1: be one hundred percent, but it's gonna have to be

757
00:36:58,719 --> 00:37:01,799
Speaker 1: well past comfort zone. One day a week is all

758
00:37:01,840 --> 00:37:03,360
Speaker 1: we really need up. There doesn't have to be a

759
00:37:03,360 --> 00:37:05,360
Speaker 1: long time. I don't care the method you pick. I

760
00:37:05,360 --> 00:37:07,279
Speaker 1: don't care the machine you go on. Do you want

761
00:37:07,280 --> 00:37:09,160
Speaker 1: to run sprints? I'm all for it. You want to

762
00:37:09,160 --> 00:37:10,239
Speaker 1: swing kettlebels to do it?

763
00:37:10,280 --> 00:37:10,360
Speaker 3: Like?

764
00:37:11,080 --> 00:37:12,960
Speaker 1: Great? What I'm looking at is did we get that

765
00:37:13,200 --> 00:37:14,799
Speaker 1: node knocked off?

766
00:37:15,320 --> 00:37:15,520
Speaker 2: Yes?

767
00:37:15,600 --> 00:37:19,200
Speaker 1: We got heart right up there? Cool. Category three is

768
00:37:19,280 --> 00:37:22,879
Speaker 1: more of our traditional strength training thing. And you asked

769
00:37:22,880 --> 00:37:25,279
Speaker 1: a little bit of a question earlier, but why is

770
00:37:25,320 --> 00:37:28,600
Speaker 1: that different? Why is it not the same. Why isn't

771
00:37:28,600 --> 00:37:31,440
Speaker 1: the walking and the higher intensity what I did sprints?

772
00:37:31,640 --> 00:37:33,719
Speaker 1: Why my legs are tired and sore? Why is that

773
00:37:33,760 --> 00:37:36,799
Speaker 1: not strength training? Well, there's a very specific reason. First

774
00:37:36,800 --> 00:37:39,440
Speaker 1: of all, it's pretty good. If that's all we can do,

775
00:37:39,440 --> 00:37:42,799
Speaker 1: I'll take it. That's a win. But your muscles are

776
00:37:42,840 --> 00:37:48,080
Speaker 1: actually constructed of hundreds of thousands of individual muscle fibers.

777
00:37:48,320 --> 00:37:50,200
Speaker 1: So I think of this like a ponytail. So a

778
00:37:50,239 --> 00:37:52,480
Speaker 1: ponytail you think of as like one thing, but in

779
00:37:52,480 --> 00:37:55,640
Speaker 1: reality is just a conglomerate of a bunch of individual hairs.

780
00:37:56,080 --> 00:37:58,360
Speaker 1: That's how your muscles work. You have lots of hair

781
00:37:58,960 --> 00:38:01,400
Speaker 1: we call a muscle fiber in there. Each one of

782
00:38:01,440 --> 00:38:05,040
Speaker 1: those muscle fibers can be broadly categorized as either fast

783
00:38:05,040 --> 00:38:09,040
Speaker 1: twitch or slow twitch. Fast twitch does what it sounds like.

784
00:38:09,080 --> 00:38:12,960
Speaker 1: Slow twitch is more has more modochondria in it. It

785
00:38:13,000 --> 00:38:15,840
Speaker 1: handles most of your basal physical activity. Right now, you

786
00:38:15,880 --> 00:38:19,799
Speaker 1: and I are using almost exclusively slow twitch fibers. Nothing

787
00:38:19,800 --> 00:38:23,239
Speaker 1: we're doing fast here right, and so they're not fatigable.

788
00:38:24,040 --> 00:38:25,919
Speaker 1: So if I ask you to take your finger, yeah,

789
00:38:25,960 --> 00:38:27,799
Speaker 1: maybe your right finger, left finger, we'll do left finger,

790
00:38:28,480 --> 00:38:31,279
Speaker 1: and reach up and touch your nose with that left finger. Now,

791
00:38:31,280 --> 00:38:33,560
Speaker 1: what you just did right there is you activated a

792
00:38:33,560 --> 00:38:36,480
Speaker 1: set of neurons that said okay, turn on the muscles

793
00:38:36,840 --> 00:38:40,200
Speaker 1: in combination to touch that nose. The neurons you just

794
00:38:40,239 --> 00:38:43,359
Speaker 1: turned on are very low threshold, which means they're easy

795
00:38:43,360 --> 00:38:46,759
Speaker 1: to activate. They're very energy efficient, but they're going to

796
00:38:46,800 --> 00:38:49,560
Speaker 1: activate generally those slow twitch fibers. Now, if I said,

797
00:38:50,000 --> 00:38:52,040
Speaker 1: grab that can of juice, will you or too sorry

798
00:38:52,080 --> 00:38:55,799
Speaker 1: to call a juice? Yeah, t yes, fucking yeah, okay, great,

799
00:38:55,840 --> 00:38:57,759
Speaker 1: put that back in your left hand. Now do the

800
00:38:57,800 --> 00:38:59,640
Speaker 1: same exact activity and raise it to your nose.

801
00:39:00,840 --> 00:39:01,280
Speaker 2: Boom.

802
00:39:01,600 --> 00:39:03,680
Speaker 1: You just did the exact same process, but you needed

803
00:39:03,719 --> 00:39:05,680
Speaker 1: to produce more force. Why could you get an extra

804
00:39:05,680 --> 00:39:08,880
Speaker 1: eight ounces or something in that? So your body went,

805
00:39:08,880 --> 00:39:11,200
Speaker 1: wait a minute, I'm assuming nothing was going to be

806
00:39:11,239 --> 00:39:13,600
Speaker 1: in my hand. But then I realized there's an additional

807
00:39:13,640 --> 00:39:16,280
Speaker 1: amount of force needed. And so how did it increase

808
00:39:16,320 --> 00:39:20,719
Speaker 1: force production? Your muscle fibers can't squeeze any harder when

809
00:39:20,760 --> 00:39:23,520
Speaker 1: they contract. They contract as hard as possible every single time.

810
00:39:23,880 --> 00:39:26,279
Speaker 1: The only way that you increase force production is to

811
00:39:26,320 --> 00:39:29,719
Speaker 1: turn on more of those nerves. We just train our

812
00:39:29,760 --> 00:39:33,640
Speaker 1: nervous system. That's what it is, more of those nerves

813
00:39:33,640 --> 00:39:35,880
Speaker 1: turned on. If I were to now take that t

814
00:39:36,480 --> 00:39:40,480
Speaker 1: and we had it made it forty kilos, the only

815
00:39:40,520 --> 00:39:42,359
Speaker 1: way that you can continue to produce more force lifted

816
00:39:42,440 --> 00:39:44,680
Speaker 1: up to your nose is to turn on those additional

817
00:39:44,719 --> 00:39:47,919
Speaker 1: muscle motor neurons, which are going to be your faster

818
00:39:47,880 --> 00:39:51,120
Speaker 1: with muscle fibers. So if we extend this all out

819
00:39:51,200 --> 00:39:54,719
Speaker 1: when you're doing those other activities, you're not ever going

820
00:39:54,800 --> 00:39:56,880
Speaker 1: to get to that high threshold. You're never going to

821
00:39:57,000 --> 00:39:59,719
Speaker 1: use those muscle fibers. And so one of the things

822
00:39:59,760 --> 00:40:02,760
Speaker 1: we know, so what happens with aging when we omit

823
00:40:02,960 --> 00:40:07,480
Speaker 1: strength training or strength training like activities, those motor neurons

824
00:40:07,520 --> 00:40:11,080
Speaker 1: and those muscle fibers die, and this is why we

825
00:40:11,160 --> 00:40:13,520
Speaker 1: lose strength and power as we age. It's because we

826
00:40:13,600 --> 00:40:18,560
Speaker 1: never activate those neurons. I don't care about getting you

827
00:40:18,760 --> 00:40:21,680
Speaker 1: prs in the gym right now, we're trying to make

828
00:40:21,719 --> 00:40:24,800
Speaker 1: sure that we just don't lose any functional capacity fifty

829
00:40:24,880 --> 00:40:28,520
Speaker 1: years from now. The sprinting that got your legs or

830
00:40:28,680 --> 00:40:32,480
Speaker 1: was good, but those nerves are turned on when force

831
00:40:32,600 --> 00:40:37,239
Speaker 1: is required. We didn't get enough physical force production. This

832
00:40:37,360 --> 00:40:39,960
Speaker 1: is the exact same reason why things like body weight

833
00:40:39,960 --> 00:40:42,640
Speaker 1: exercise is great. It's good, it can take people a

834
00:40:42,680 --> 00:40:46,960
Speaker 1: long way, but eventually we're going to run out of

835
00:40:46,960 --> 00:40:50,360
Speaker 1: some options here, especially for our lower body, because we

836
00:40:50,440 --> 00:40:53,280
Speaker 1: just won't have enough load to activate all the nerves

837
00:40:53,840 --> 00:40:56,600
Speaker 1: or the motor units rather in the legs, to truly

838
00:40:56,600 --> 00:40:59,360
Speaker 1: get force production to keep them as strong and healthy

839
00:40:59,400 --> 00:41:03,120
Speaker 1: as possible. So that third category we were talking about Rember.

840
00:41:03,200 --> 00:41:06,040
Speaker 1: Category one was kind of physical activity. Category two is

841
00:41:06,040 --> 00:41:10,120
Speaker 1: that structured cardiovascular. Category three was in the structured strength

842
00:41:10,120 --> 00:41:12,520
Speaker 1: training stuff. You gotta give me one of those days

843
00:41:12,520 --> 00:41:14,560
Speaker 1: a week, right, So if we go back to this

844
00:41:14,640 --> 00:41:17,160
Speaker 1: kind of nurse lots of physical activity, one to two

845
00:41:17,200 --> 00:41:18,759
Speaker 1: days a week of that one to two days a

846
00:41:18,800 --> 00:41:22,640
Speaker 1: week of something related to strength, we'd be good.

847
00:41:22,680 --> 00:41:22,960
Speaker 2: There.

848
00:41:23,320 --> 00:41:25,520
Speaker 1: We change that scenario wop to somebody more like you

849
00:41:25,560 --> 00:41:27,239
Speaker 1: and I, it was probably not doing a lot of

850
00:41:27,280 --> 00:41:30,839
Speaker 1: steps throughout the day, sitting. Yeah, you and I are

851
00:41:30,840 --> 00:41:32,799
Speaker 1: going to have to engineer that back in our lives. Yeah,

852
00:41:33,200 --> 00:41:36,080
Speaker 1: so the fitness routine. I don't know anybody about how

853
00:41:36,080 --> 00:41:38,600
Speaker 1: your day is set up. I'm just assuming you're sitting.

854
00:41:38,960 --> 00:41:42,040
Speaker 1: More than that type of person that avatar I would

855
00:41:42,040 --> 00:41:45,239
Speaker 1: put more structured physical activity in life. We would maybe

856
00:41:45,239 --> 00:41:48,640
Speaker 1: do something like a ten minute walk three times a day,

857
00:41:49,239 --> 00:41:51,919
Speaker 1: two times a day. We would maybe, hey, let's add

858
00:41:51,920 --> 00:41:54,680
Speaker 1: in a walking treadmill. Maybe let's add in like we

859
00:41:54,680 --> 00:41:57,120
Speaker 1: would look for little games that we can Maybe we

860
00:41:57,160 --> 00:41:59,239
Speaker 1: need to add in one or two days a week

861
00:41:59,239 --> 00:42:01,600
Speaker 1: of an hour long high as part of your structured

862
00:42:01,640 --> 00:42:05,200
Speaker 1: fitness program to get that back right. So, what we're

863
00:42:05,200 --> 00:42:08,080
Speaker 1: always doing is again assessing the entire nature and saying,

864
00:42:08,120 --> 00:42:11,600
Speaker 1: those are the three big areas most people have, and

865
00:42:11,640 --> 00:42:13,640
Speaker 1: you got to move well within those categories and don't

866
00:42:13,640 --> 00:42:16,520
Speaker 1: get hurt and never lose your flexibility. And there's more stuff,

867
00:42:16,520 --> 00:42:19,560
Speaker 1: but categorically, these are the first layers of filters I'm

868
00:42:19,560 --> 00:42:21,920
Speaker 1: going through and saying, Okay, if we have to leave

869
00:42:21,960 --> 00:42:24,719
Speaker 1: one of these things out, maybe we can. Right, So

870
00:42:24,760 --> 00:42:26,319
Speaker 1: maybe you sit at a desk job, but then you

871
00:42:26,360 --> 00:42:30,560
Speaker 1: go in you do kickboxing class. Okay, we actually got No.

872
00:42:30,680 --> 00:42:33,080
Speaker 1: Two out of there. Maybe now we just put some

873
00:42:33,120 --> 00:42:34,920
Speaker 1: physical activity in there and put some strength training in there,

874
00:42:34,920 --> 00:42:37,320
Speaker 1: and we're actually, we're okay, we can survive with that, Right.

875
00:42:37,400 --> 00:42:39,279
Speaker 1: That's kind of the best way to think about your

876
00:42:39,280 --> 00:42:42,360
Speaker 1: lifestyle and think, am I getting any of these three great?

877
00:42:42,400 --> 00:42:45,799
Speaker 1: And then if okay, optimals not realistic to me? Then

878
00:42:45,840 --> 00:42:47,080
Speaker 1: what do I have to do to just kind of

879
00:42:47,120 --> 00:42:50,040
Speaker 1: get MVP out? And that's how I go about thinking it.

880
00:42:50,200 --> 00:42:53,520
Speaker 2: Yeah, that's brilliant. That such a great breakdown, because I

881
00:42:53,520 --> 00:42:55,440
Speaker 2: think we often, like you said, we kind of live

882
00:42:55,480 --> 00:42:59,680
Speaker 2: in either extreme. Were dining a lot of number three

883
00:42:59,760 --> 00:43:02,760
Speaker 2: and one or two and not three, or however it works.

884
00:43:02,800 --> 00:43:04,880
Speaker 2: And I think I've been through every phase in my

885
00:43:04,960 --> 00:43:08,640
Speaker 2: life doing tons of one, ignoring two and three, doing

886
00:43:08,680 --> 00:43:11,279
Speaker 2: tons of two ignoring one and three, and then doing

887
00:43:11,280 --> 00:43:12,960
Speaker 2: tons of three and ignoring one and two.

888
00:43:13,239 --> 00:43:16,120
Speaker 1: It's hard to be really good at all three. This

889
00:43:16,120 --> 00:43:18,359
Speaker 1: would go back to the quadrant and we say, okay,

890
00:43:18,360 --> 00:43:21,799
Speaker 1: what's the realistic goal. Okay, realistic goal is I'm at

891
00:43:21,840 --> 00:43:25,960
Speaker 1: five with business. Okay, well, then maybe we go look,

892
00:43:26,200 --> 00:43:28,640
Speaker 1: he doesn't have time to do three and a half

893
00:43:28,640 --> 00:43:31,200
Speaker 1: hours of Zone two and then do a strength training

894
00:43:31,480 --> 00:43:35,040
Speaker 1: and then do it. That's we're gonna lose that. But

895
00:43:35,080 --> 00:43:36,919
Speaker 1: we're not gonna let that be an excuse for never

896
00:43:37,000 --> 00:43:39,400
Speaker 1: doing it. So next quarter we're gonna come back and

897
00:43:39,400 --> 00:43:42,000
Speaker 1: you got to pay me back. We're gonna go back

898
00:43:42,000 --> 00:43:45,160
Speaker 1: into it. We're gonna now emphasize maybe chloric restriction. We're

899
00:43:45,160 --> 00:43:47,880
Speaker 1: gonna do more movement because it'll burn the same calories

900
00:43:48,640 --> 00:43:50,560
Speaker 1: and we have more time, and you got to promise

901
00:43:50,600 --> 00:43:53,840
Speaker 1: me we're gonna take business down to four. Deal. Great,

902
00:43:54,480 --> 00:43:56,560
Speaker 1: Now you have a window, you're looking at it. You're going, okay,

903
00:43:56,560 --> 00:43:58,120
Speaker 1: I got this one. I got this. You don't have

904
00:43:58,160 --> 00:44:00,279
Speaker 1: to feel bad about skipping this thing because there's a plan,

905
00:44:00,400 --> 00:44:02,520
Speaker 1: is a strategy, right. But then I'm also going to

906
00:44:02,560 --> 00:44:05,200
Speaker 1: be able to hold you accountable to something that was

907
00:44:05,239 --> 00:44:08,440
Speaker 1: realistic and making progress, So you don't have to have

908
00:44:08,520 --> 00:44:11,320
Speaker 1: those balances I talked about all year round. It's okay

909
00:44:11,320 --> 00:44:13,799
Speaker 1: to shift them different priorities, different times of the year.

910
00:44:14,120 --> 00:44:16,600
Speaker 1: Look at your schedule, look what you want, look at

911
00:44:16,600 --> 00:44:19,480
Speaker 1: what's realistic, and then set yourself up for the best

912
00:44:19,560 --> 00:44:21,680
Speaker 1: chance for failure. Yeah, work for success.

913
00:44:21,760 --> 00:44:26,640
Speaker 2: Sorry, yeah for sure. What recovery aids or what supportive

914
00:44:26,719 --> 00:44:29,880
Speaker 2: environment do you need for strength training because, as you explain,

915
00:44:30,000 --> 00:44:33,000
Speaker 2: that's like the most intense or the one that's really

916
00:44:33,040 --> 00:44:35,640
Speaker 2: working you the hardest in that sense, what do you

917
00:44:35,719 --> 00:44:38,279
Speaker 2: need to support that to make sure it's effective? Right?

918
00:44:38,400 --> 00:44:42,960
Speaker 1: So with recovery, when you think about strength training, recovery

919
00:44:43,239 --> 00:44:47,200
Speaker 1: in most people's mind is how sore was I Okay, However,

920
00:44:47,680 --> 00:44:51,560
Speaker 1: you got to remember with higher intensity cardiovascar stuff that

921
00:44:51,600 --> 00:44:54,399
Speaker 1: has a different recovery demand as well. So I don't

922
00:44:54,400 --> 00:44:56,600
Speaker 1: want you to think strength training or cards are recovery

923
00:44:57,120 --> 00:44:59,160
Speaker 1: because we've seen a lot of people burn themselves into

924
00:44:59,200 --> 00:45:02,400
Speaker 1: the ground with lots of high intensity cardiovascar training and

925
00:45:02,440 --> 00:45:06,480
Speaker 1: they have no idea why, right, especially your your hard

926
00:45:06,600 --> 00:45:13,320
Speaker 1: charging executives, decision makers, surgeons, high pressure jobs, high pressure,

927
00:45:13,400 --> 00:45:19,160
Speaker 1: high pressure, high pressure, high ventilatory rate, high sympathetic drive

928
00:45:19,200 --> 00:45:22,640
Speaker 1: all day and then leave straight to the gym, high high, high,

929
00:45:22,719 --> 00:45:25,600
Speaker 1: high high, probably how to pre workout and then guess what,

930
00:45:25,680 --> 00:45:30,600
Speaker 1: we can't sleep stunning, right, So there's a recovery requirement

931
00:45:30,680 --> 00:45:34,360
Speaker 1: for both pieces there, and they are separate, right, So

932
00:45:34,360 --> 00:45:37,000
Speaker 1: when we're thinking that higher intensity cardiovascar stuff, we're thinking

933
00:45:37,000 --> 00:45:37,680
Speaker 1: more systemic.

934
00:45:37,760 --> 00:45:37,960
Speaker 2: Right.

935
00:45:38,000 --> 00:45:41,120
Speaker 1: So now I'm looking at is our overall chloric expenditure there?

936
00:45:41,239 --> 00:45:44,320
Speaker 1: Do we have recovery time? Are we down regulating throughout

937
00:45:44,320 --> 00:45:47,640
Speaker 1: the day? Are we not over indulging in stimulants? All

938
00:45:47,640 --> 00:45:49,880
Speaker 1: whole set of equations over there. From the muscle side,

939
00:45:50,520 --> 00:45:53,200
Speaker 1: Number one, if forgetting accessively sore, we might have issues

940
00:45:53,200 --> 00:45:56,200
Speaker 1: with our training program. We shouldn't be getting that sore

941
00:45:56,920 --> 00:45:58,800
Speaker 1: that often unless you're at a pretty high level. And

942
00:45:58,880 --> 00:46:01,920
Speaker 1: even then, which is very clear, the amount of muscle

943
00:46:01,960 --> 00:46:05,279
Speaker 1: soreness you get from after lifting weights has almost no

944
00:46:05,440 --> 00:46:09,320
Speaker 1: correlation to how much muscle growth you'll get from that workout. Wow,

945
00:46:09,880 --> 00:46:13,960
Speaker 1: so that's the terrible proxy for good or bad workout.

946
00:46:12,960 --> 00:46:15,399
Speaker 1: Of what is the proxy for a good or bad

947
00:46:15,440 --> 00:46:18,879
Speaker 1: work there's a there's a fantastic model that are heard

948
00:46:18,920 --> 00:46:22,200
Speaker 1: years ago from a friend of mine named doctor Mike Isratel,

949
00:46:22,560 --> 00:46:25,399
Speaker 1: And I'm stealing this directly from him, so I'll give

950
00:46:25,440 --> 00:46:27,680
Speaker 1: him his due credit for that. You can kind of

951
00:46:27,719 --> 00:46:29,680
Speaker 1: think of three things here we go with the list

952
00:46:29,760 --> 00:46:32,960
Speaker 1: again in the workout, if you're trying to grow muscle

953
00:46:33,400 --> 00:46:37,080
Speaker 1: you should probably feel that muscle. This sounds just crazy,

954
00:46:37,160 --> 00:46:39,319
Speaker 1: but you'd be stunned how many people have tried to say,

955
00:46:39,400 --> 00:46:41,760
Speaker 1: get a bigger chest, and they're benching, and they're benching

956
00:46:41,760 --> 00:46:43,719
Speaker 1: and they're benching, and it's they're never getting a bigger

957
00:46:43,760 --> 00:46:47,160
Speaker 1: chest from it, And like, are you feeling your chest contract? No? Well,

958
00:46:47,160 --> 00:46:51,440
Speaker 1: then for you that position, the way that your anatomy works,

959
00:46:52,080 --> 00:46:55,520
Speaker 1: your technique, whatever equipment you're using, it wasn't probably targeting

960
00:46:55,560 --> 00:46:57,160
Speaker 1: your chest. So then why do we expect your chests

961
00:46:57,160 --> 00:47:00,000
Speaker 1: to grow? Doesn't mean it has to be maximuly contract,

962
00:47:00,239 --> 00:47:03,560
Speaker 1: but there's gonna be probably some feeling of it's controlling,

963
00:47:03,680 --> 00:47:07,200
Speaker 1: like it's contracted. Number two, you probably want to feel

964
00:47:07,200 --> 00:47:09,919
Speaker 1: some sort of what we call a pump in there.

965
00:47:10,120 --> 00:47:12,279
Speaker 1: So after the session, that muscle should look a little

966
00:47:12,280 --> 00:47:15,359
Speaker 1: bit bigger. It should have contracted filled with blood, filled

967
00:47:15,360 --> 00:47:17,680
Speaker 1: the fluids, like, it should look a little bit bigger.

968
00:47:18,400 --> 00:47:22,439
Speaker 1: Number three, you should feel it something the next day.

969
00:47:22,920 --> 00:47:27,080
Speaker 1: A little bit tight. Good three out of ten in

970
00:47:27,160 --> 00:47:29,960
Speaker 1: terms of like how tight, how sore, it's probably good.

971
00:47:29,960 --> 00:47:32,399
Speaker 1: If it's seven, eight, nine out of ten, you may

972
00:47:32,440 --> 00:47:35,520
Speaker 1: actually be going backwards because you may take so long

973
00:47:35,560 --> 00:47:37,560
Speaker 1: to recover from that that it's going to compromise the

974
00:47:37,600 --> 00:47:41,160
Speaker 1: quality of the next training session. If you love the

975
00:47:41,160 --> 00:47:44,520
Speaker 1: stuff and you're into it, I'll take five ors five's okay,

976
00:47:45,800 --> 00:47:49,160
Speaker 1: but if more than that, if you're at zero, then

977
00:47:49,200 --> 00:47:51,560
Speaker 1: I might be thinking, Okay, maybe we didn't get actually

978
00:47:51,640 --> 00:47:55,200
Speaker 1: enough out of that session. Two to three is a

979
00:47:55,239 --> 00:47:59,120
Speaker 1: really good level of soreness out of that, So we're

980
00:47:59,160 --> 00:48:01,040
Speaker 1: initially thinking though those types of things. So Number one,

981
00:48:01,120 --> 00:48:03,520
Speaker 1: if you're getting extensively sore, my biggest tip for recovery

982
00:48:03,600 --> 00:48:06,600
Speaker 1: is making sure you're not actually getting too sore to

983
00:48:06,640 --> 00:48:10,359
Speaker 1: begin with. Second one, By far, there's nothing that will

984
00:48:10,400 --> 00:48:14,480
Speaker 1: land even close to as impactful as even moderate quality sleep.

985
00:48:15,480 --> 00:48:19,200
Speaker 1: You have to have that. If you look at any

986
00:48:19,320 --> 00:48:21,719
Speaker 1: of the scientists that work in this area of muscle growth,

987
00:48:21,760 --> 00:48:23,240
Speaker 1: if you look at many of the people that coach

988
00:48:23,880 --> 00:48:27,320
Speaker 1: people here. When you start seeing SOTALLID progress, you start

989
00:48:27,320 --> 00:48:30,600
Speaker 1: looking at sleep as your first before you look at supplements,

990
00:48:30,600 --> 00:48:33,440
Speaker 1: before you look at anything else, you definitely go to sleep.

991
00:48:33,719 --> 00:48:36,200
Speaker 1: And if you see compromises in sleep, you're going to

992
00:48:36,239 --> 00:48:39,280
Speaker 1: go back to that as your first area of emphasis.

993
00:48:39,320 --> 00:48:42,879
Speaker 1: And I know people hate to hear that, but I'm

994
00:48:42,880 --> 00:48:44,399
Speaker 1: telling you look at the people who are the best

995
00:48:44,400 --> 00:48:47,520
Speaker 1: in the world at growing muscle, there's a reason that

996
00:48:47,520 --> 00:48:51,160
Speaker 1: that's like one of the first places they're going after. Yeah,

997
00:48:51,239 --> 00:48:54,080
Speaker 1: so don't get over the sore number one. Make sure

998
00:48:54,080 --> 00:48:56,960
Speaker 1: you're prioritizing your sleep. After that. If you want to

999
00:48:57,000 --> 00:48:59,359
Speaker 1: go to nutrition, we can look at it. Okay, great,

1000
00:48:59,400 --> 00:49:02,200
Speaker 1: maybe our chloric can take as low. That's generally where

1001
00:49:02,200 --> 00:49:08,120
Speaker 1: we're going to start from a protein perspective. Oftentimes, as

1002
00:49:08,120 --> 00:49:09,680
Speaker 1: long as it's reasonable.

1003
00:49:09,400 --> 00:49:12,200
Speaker 2: Will cus through the idea amount of protein we actually here.

1004
00:49:12,320 --> 00:49:14,840
Speaker 1: Yeah, I mean reasonable is and this is a heavy

1005
00:49:14,920 --> 00:49:19,520
Speaker 1: ish by the way, something like one gram per pound

1006
00:49:19,560 --> 00:49:21,680
Speaker 1: of body weight or two point two grams per kilo

1007
00:49:23,160 --> 00:49:25,279
Speaker 1: rough starting point. If you want to go below that,

1008
00:49:25,960 --> 00:49:27,920
Speaker 1: I'm not going to argue. If you want to go

1009
00:49:27,920 --> 00:49:30,680
Speaker 1: below that is. And let's say you're at point eight

1010
00:49:31,160 --> 00:49:35,120
Speaker 1: point six, I can survive that they'd be closer to,

1011
00:49:35,120 --> 00:49:37,760
Speaker 1: say to like one point six grams per kila gram

1012
00:49:37,920 --> 00:49:40,000
Speaker 1: so point six would be grams per pound, right, So

1013
00:49:40,080 --> 00:49:42,799
Speaker 1: both units there for you. I can live with that.

1014
00:49:42,920 --> 00:49:45,080
Speaker 1: People can grow muscle like that, no question about it.

1015
00:49:45,760 --> 00:49:50,800
Speaker 1: People can grow muscle very clearly on many food sources,

1016
00:49:51,280 --> 00:49:54,920
Speaker 1: plant based, animal based like they're both effective. If you

1017
00:49:54,960 --> 00:49:59,240
Speaker 1: go above that, you don't necessarily guarantee more growth either.

1018
00:49:59,719 --> 00:50:01,239
Speaker 1: And so so what we're looking at with protein for

1019
00:50:01,320 --> 00:50:04,360
Speaker 1: most people is like just be in the stratosphere. Don't

1020
00:50:04,360 --> 00:50:07,640
Speaker 1: make it you're constrained, don't make it the problem. Once

1021
00:50:07,640 --> 00:50:09,840
Speaker 1: you make it not the problem, then it's probably like

1022
00:50:09,920 --> 00:50:14,319
Speaker 1: going up more. Sometimes that's helped with people, but it's

1023
00:50:14,400 --> 00:50:16,680
Speaker 1: generally not been the thing that that has really been like, oh,

1024
00:50:16,719 --> 00:50:18,200
Speaker 1: I was only at one gram per pound and I

1025
00:50:18,200 --> 00:50:19,920
Speaker 1: went to one point five and I don't get sore anymore.

1026
00:50:20,640 --> 00:50:23,839
Speaker 1: That can happen, but it's probably not what we're looking at,

1027
00:50:24,360 --> 00:50:26,399
Speaker 1: so it it. It's again it's one of those things

1028
00:50:26,400 --> 00:50:28,960
Speaker 1: where like just don't make it the contractor, and you're

1029
00:50:29,000 --> 00:50:30,080
Speaker 1: probably okay.

1030
00:50:29,920 --> 00:50:31,839
Speaker 2: Yeah, that was a big one for me because I've

1031
00:50:31,840 --> 00:50:35,200
Speaker 2: definitely I tried to match my buddy weight in protein,

1032
00:50:35,239 --> 00:50:37,560
Speaker 2: but I just couldn't take it every day. It just

1033
00:50:37,680 --> 00:50:38,640
Speaker 2: wasn't possible for me.

1034
00:50:38,920 --> 00:50:40,600
Speaker 1: We got a lot of tricks we could get you

1035
00:50:40,640 --> 00:50:43,080
Speaker 1: there if you will, how depends on how you're eating

1036
00:50:43,120 --> 00:50:45,839
Speaker 1: it as why right, so we can sneak it in

1037
00:50:45,840 --> 00:50:48,799
Speaker 1: in different places. A really good example this is how

1038
00:50:48,800 --> 00:50:51,759
Speaker 1: many meals you eat a day, profly three meals. Okay, great,

1039
00:50:52,000 --> 00:50:56,479
Speaker 1: So sliding in twenty five grams in between before after

1040
00:50:56,520 --> 00:50:59,560
Speaker 1: a meal is not as hard as one thinks. If

1041
00:50:59,600 --> 00:51:01,760
Speaker 1: you're trying to eat that in you know, eight ounces

1042
00:51:01,800 --> 00:51:06,239
Speaker 1: of chicken breast, that's gonna be uncomfortable. But if we

1043
00:51:06,280 --> 00:51:08,080
Speaker 1: get that in in terms of this is why protein

1044
00:51:08,120 --> 00:51:11,759
Speaker 1: shakes p well, yeah, no problem, right, we can easily

1045
00:51:11,800 --> 00:51:14,920
Speaker 1: get that. A friend of mine, doctor Mike Ormsby at

1046
00:51:14,960 --> 00:51:18,560
Speaker 1: Florida State, has been doing research in an area for

1047
00:51:18,600 --> 00:51:23,240
Speaker 1: over fifteen years now of protein feeding immediately before bed.

1048
00:51:23,800 --> 00:51:26,960
Speaker 2: Now, a lot of people immediately like, who wha wha, wha,

1049
00:51:26,960 --> 00:51:29,200
Speaker 2: wha what, Yeah, that's surprising.

1050
00:51:29,480 --> 00:51:34,280
Speaker 1: Fifteen years of research in this area. He's tested combinations men, women,

1051
00:51:34,840 --> 00:51:39,319
Speaker 1: metabolically unhealthy people like and in general, most of his

1052
00:51:39,360 --> 00:51:42,720
Speaker 1: studies point to the same thing. That is, forty grams

1053
00:51:42,719 --> 00:51:47,720
Speaker 1: of protein about thirty minutes before bed. He's yet defined

1054
00:51:47,719 --> 00:51:52,040
Speaker 1: any disturbances in sleep. Now, this is forty grams of protein.

1055
00:51:52,640 --> 00:51:55,560
Speaker 1: There's one hundred and twenty one hundred and fifty sixty calories.

1056
00:51:55,600 --> 00:51:59,440
Speaker 1: These are not five hundred calorie full meals, right, This

1057
00:51:59,520 --> 00:52:03,800
Speaker 1: is a barely modest amount. Admittedly, I think the best

1058
00:52:03,840 --> 00:52:06,920
Speaker 1: he's done with sleep so far are kind of questionnaires,

1059
00:52:07,239 --> 00:52:08,439
Speaker 1: and so I know one of the things he's working

1060
00:52:08,480 --> 00:52:11,920
Speaker 1: right now is more high fidelity sleep testing, because this

1061
00:52:11,960 --> 00:52:14,120
Speaker 1: is one of the things that yeah, obviously I'm a

1062
00:52:14,480 --> 00:52:16,680
Speaker 1: you know, I have a sleep company, Like, I'm very

1063
00:52:16,680 --> 00:52:22,200
Speaker 1: interested in maximizing sleep. So in fairness there it's plausible.

1064
00:52:23,080 --> 00:52:25,320
Speaker 1: But on the surface, so far, of all of his studies,

1065
00:52:25,320 --> 00:52:29,440
Speaker 1: he's yet to report any significant disturbances in sleep. What

1066
00:52:29,480 --> 00:52:34,239
Speaker 1: he has reported, though, is very little change in things

1067
00:52:34,280 --> 00:52:37,600
Speaker 1: like fat oxidation. So one, there's this misnomer like if

1068
00:52:37,600 --> 00:52:39,880
Speaker 1: you eat right before bed, your body won't use the

1069
00:52:39,920 --> 00:52:42,880
Speaker 1: seal store dolls fat. And he's done so many studies

1070
00:52:42,920 --> 00:52:44,920
Speaker 1: now that I think that door is about a slam

1071
00:52:44,920 --> 00:52:47,560
Speaker 1: shut as possible that that that's just not going to

1072
00:52:47,600 --> 00:52:52,160
Speaker 1: be the case. And so his research is also not

1073
00:52:52,280 --> 00:52:57,440
Speaker 1: indicating some over the top advantage for muscle growth. It's

1074
00:52:57,480 --> 00:52:59,720
Speaker 1: not going to increase muscle growth by twenty five percent,

1075
00:53:00,520 --> 00:53:05,080
Speaker 1: none of that's true. It's a modest benefit. So for me,

1076
00:53:05,120 --> 00:53:08,160
Speaker 1: when I summarize his work, I say, Okay, look, very

1077
00:53:08,160 --> 00:53:12,160
Speaker 1: little detriment an opportunity to get in forty more grams

1078
00:53:12,160 --> 00:53:15,279
Speaker 1: of protein if you're low on your protein targets. So

1079
00:53:15,320 --> 00:53:18,560
Speaker 1: if you're okay on your protein targets, I don't think

1080
00:53:18,600 --> 00:53:20,319
Speaker 1: you need to do this. I don't think that there's

1081
00:53:20,320 --> 00:53:23,480
Speaker 1: a huge advantage. But if you're really struggling, this is

1082
00:53:23,520 --> 00:53:25,520
Speaker 1: one of the things that we'll go to. And thirty minutes,

1083
00:53:25,560 --> 00:53:29,040
Speaker 1: by the way, is an arbitrary number. If you go,

1084
00:53:29,120 --> 00:53:31,280
Speaker 1: oh my gosh, I try that one time and I

1085
00:53:31,360 --> 00:53:34,480
Speaker 1: don't do it, then like, absolutely not worth. There's not

1086
00:53:34,560 --> 00:53:37,120
Speaker 1: a ton of benefit here, and I'm trying to make

1087
00:53:37,160 --> 00:53:40,080
Speaker 1: that really clear, right, I don't like over selling. This

1088
00:53:40,200 --> 00:53:43,440
Speaker 1: is just hey, there's no detriment really and it was

1089
00:53:43,480 --> 00:53:45,839
Speaker 1: not messing with your sleep, and this helps you get

1090
00:53:45,880 --> 00:53:49,040
Speaker 1: closer to your protein I would imagine. And by the way,

1091
00:53:49,080 --> 00:53:51,600
Speaker 1: he's done this in plant based as well, same thing,

1092
00:53:51,800 --> 00:53:54,560
Speaker 1: like basically the same results from plant based ones. So

1093
00:53:54,640 --> 00:53:57,399
Speaker 1: maybe forty is too much for you, all right, give

1094
00:53:57,400 --> 00:54:02,160
Speaker 1: me twenty five, give me twenty fifteen. We don't want

1095
00:54:02,200 --> 00:54:04,319
Speaker 1: to like, don't get too lost in detail there, right,

1096
00:54:04,320 --> 00:54:07,839
Speaker 1: The point is here, you go, you had dinner at

1097
00:54:08,160 --> 00:54:11,279
Speaker 1: six six point thirty something like that probably, and then

1098
00:54:11,320 --> 00:54:15,080
Speaker 1: maybe a couple of hours later you want to do

1099
00:54:15,120 --> 00:54:17,880
Speaker 1: whole food great in his research, you know, scientifically he

1100
00:54:18,000 --> 00:54:21,399
Speaker 1: uses protein powders just to control He's actually used whole

1101
00:54:21,400 --> 00:54:23,719
Speaker 1: food as well. You want to do a yogurt thing,

1102
00:54:23,800 --> 00:54:26,640
Speaker 1: you want to do whatever, your favorite soss protein is

1103
00:54:27,600 --> 00:54:29,680
Speaker 1: one hundred and fifty hundred and sixty calories like these

1104
00:54:29,680 --> 00:54:32,440
Speaker 1: are not all of a sudden like massively disrupt your

1105
00:54:32,440 --> 00:54:34,680
Speaker 1: blood flow and stuff like that. There, So I think

1106
00:54:34,680 --> 00:54:37,560
Speaker 1: it's a very viable option. It's not required, no special

1107
00:54:37,640 --> 00:54:39,919
Speaker 1: magic benefit to it. But that's one of the many

1108
00:54:39,920 --> 00:54:43,359
Speaker 1: little tricks we can use to plug in. And you

1109
00:54:43,360 --> 00:54:45,360
Speaker 1: you kind of put together two or three of those strategies,

1110
00:54:45,440 --> 00:54:48,560
Speaker 1: you'd be surprised sixty eighty grams of protein can kind

1111
00:54:48,560 --> 00:54:49,920
Speaker 1: of come like that and you're like, oh, wow, like

1112
00:54:50,000 --> 00:54:50,479
Speaker 1: that was ion.

1113
00:54:50,480 --> 00:54:53,479
Speaker 2: Actually, yeah, that's surprising. I want to hit your thoughts

1114
00:54:53,520 --> 00:54:56,319
Speaker 2: about another thing that I think people get hung up

1115
00:54:56,320 --> 00:55:00,040
Speaker 2: on and maybe don't know the insides behind, is what

1116
00:55:00,080 --> 00:55:02,120
Speaker 2: should you eat before and off or a workout.

1117
00:55:02,200 --> 00:55:05,080
Speaker 1: I have an old YouTube video up that is called

1118
00:55:05,239 --> 00:55:10,239
Speaker 1: something like post exercise anabolic Window. I think it's like

1119
00:55:10,280 --> 00:55:12,320
Speaker 1: twenty five minutes or something. So you want all the details,

1120
00:55:12,320 --> 00:55:13,439
Speaker 1: you can go there I'll give you the two minute

1121
00:55:13,520 --> 00:55:15,719
Speaker 1: version right for those that don't want to do that.

1122
00:55:16,760 --> 00:55:20,799
Speaker 1: The post exercise anabolic window was this idea that there's

1123
00:55:20,800 --> 00:55:24,520
Speaker 1: this magic It started off as thirty minutes window post

1124
00:55:24,600 --> 00:55:27,960
Speaker 1: exercise where you had to consume your nutrients, specifically carbohydrates

1125
00:55:27,960 --> 00:55:31,840
Speaker 1: in protein to maximize and there was good rationale molecular

1126
00:55:31,880 --> 00:55:35,279
Speaker 1: mechanisms as to why we thought that existed. Summarize many

1127
00:55:35,360 --> 00:55:37,480
Speaker 1: years later, it's very clear that that's that's just not

1128
00:55:37,560 --> 00:55:40,319
Speaker 1: the case. And so the way you want to think

1129
00:55:40,360 --> 00:55:44,120
Speaker 1: about this is total protein intake throughout the day is

1130
00:55:44,200 --> 00:55:47,480
Speaker 1: going to determine almost all of your variance there. So

1131
00:55:47,560 --> 00:55:49,759
Speaker 1: as long as you hit your total and even i'll

1132
00:55:49,800 --> 00:55:54,319
Speaker 1: say total protein intake throughout the day is not even

1133
00:55:54,880 --> 00:55:58,120
Speaker 1: that important. It's probably thought about it as like protein

1134
00:55:58,120 --> 00:56:00,759
Speaker 1: throughout the week, So like its kind like maybe you're

1135
00:56:00,760 --> 00:56:02,360
Speaker 1: a little bit lower today, a little bit higher tomorrow.

1136
00:56:02,360 --> 00:56:04,279
Speaker 1: That's that's how real life actually.

1137
00:56:03,960 --> 00:56:04,879
Speaker 2: Works under the vent.

1138
00:56:05,120 --> 00:56:07,719
Speaker 1: Right, Yeah, end up having steak for one night and

1139
00:56:07,840 --> 00:56:10,000
Speaker 1: got extra sixty gramds approaching the next night you had

1140
00:56:10,000 --> 00:56:12,919
Speaker 1: a pasta dish and it'll be okay, right, So don't

1141
00:56:12,920 --> 00:56:15,399
Speaker 1: get overly concerned about you were ten grams load today

1142
00:56:15,480 --> 00:56:20,200
Speaker 1: or twenty like, you'll be fine, right, So that matters most.

1143
00:56:21,000 --> 00:56:25,239
Speaker 1: There are some exceptions, though, when you are performing at

1144
00:56:25,239 --> 00:56:27,759
Speaker 1: a high level of energy expenditure. Let us take some

1145
00:56:27,800 --> 00:56:30,520
Speaker 1: of our baseball players. It's not a big deal because

1146
00:56:30,560 --> 00:56:33,560
Speaker 1: the energy expenditure in baseball is not incredibly high. For

1147
00:56:33,880 --> 00:56:36,960
Speaker 1: Major League Baseball NBA players, this is different, though. Are

1148
00:56:37,040 --> 00:56:40,279
Speaker 1: UFC fighters way different? Are professional boxers way different? They're

1149
00:56:40,360 --> 00:56:44,799
Speaker 1: training hard twice today almost always, right. Golfers a little

1150
00:56:44,800 --> 00:56:47,399
Speaker 1: bit different. So if you're training really really hard, whether

1151
00:56:47,440 --> 00:56:49,640
Speaker 1: you're an athlete or not, but you're you're a workout

1152
00:56:49,680 --> 00:56:52,480
Speaker 1: or you're super active, you're on the walking treadmill, you

1153
00:56:52,480 --> 00:56:54,880
Speaker 1: know you're you're an endurance but you burn all those calories,

1154
00:56:55,880 --> 00:56:59,719
Speaker 1: your nutrition window might matter because you may not have

1155
00:56:59,800 --> 00:57:03,920
Speaker 1: enough time to restore muscle glycogen. Remember, you store carbohydrates

1156
00:57:03,920 --> 00:57:07,239
Speaker 1: in your muscle and you'll use some of those during exercise,

1157
00:57:07,360 --> 00:57:09,480
Speaker 1: and if you're doing a lot of hard work, you

1158
00:57:09,600 --> 00:57:11,080
Speaker 1: use a lot of it, and then if you're not

1159
00:57:11,160 --> 00:57:14,760
Speaker 1: consuming nutrients, you kind of run out of time before

1160
00:57:14,800 --> 00:57:17,600
Speaker 1: then the session happens again four hours later. So in

1161
00:57:17,640 --> 00:57:22,080
Speaker 1: those particular cases, nutrient timing does start to matter. But

1162
00:57:22,160 --> 00:57:26,200
Speaker 1: it's not a magic molecular signaling window as so much

1163
00:57:26,200 --> 00:57:28,960
Speaker 1: as it is practical issue of just like you ran

1164
00:57:29,000 --> 00:57:32,800
Speaker 1: out of time to refill those muscle glycogen stores and

1165
00:57:32,840 --> 00:57:35,840
Speaker 1: so you're training for the next session went down because

1166
00:57:35,880 --> 00:57:39,440
Speaker 1: we couldn't refuel. We actually just completed an intermittent fasting

1167
00:57:39,440 --> 00:57:42,560
Speaker 1: study and it was the first of its kind because

1168
00:57:42,600 --> 00:57:45,720
Speaker 1: we were looking specifically at There's been a lot of research.

1169
00:57:45,920 --> 00:57:47,920
Speaker 1: Grant Tinsley in Texas Tech has done a lot of

1170
00:57:47,960 --> 00:57:53,240
Speaker 1: awesome work and many others on sixteen to eight intermittent fasting. Right,

1171
00:57:53,280 --> 00:57:56,760
Speaker 1: really really common. You eat all your calories in an

1172
00:57:56,800 --> 00:57:59,680
Speaker 1: eight hour window. Let's just say you don't eat breakfast,

1173
00:57:59,720 --> 00:58:03,000
Speaker 1: you start eating at eleven AM and you eat dinner

1174
00:58:03,040 --> 00:58:06,160
Speaker 1: at seven, like really common thing. Lots of research on

1175
00:58:06,240 --> 00:58:09,440
Speaker 1: that compared to normal feeding three meals a day, six, five, whatever,

1176
00:58:09,720 --> 00:58:12,000
Speaker 1: and they evidence is pretty clear at this point the

1177
00:58:12,000 --> 00:58:16,480
Speaker 1: intermittent fasting does nothing particularly special, doesn't help you lose

1178
00:58:16,520 --> 00:58:20,720
Speaker 1: fat any faster or anything like that. Really no, not

1179
00:58:20,800 --> 00:58:24,840
Speaker 1: at all. Wow, long as you quit for protein, you

1180
00:58:24,880 --> 00:58:29,560
Speaker 1: quit for calories, you'll get basically the same result. Some

1181
00:58:29,600 --> 00:58:33,040
Speaker 1: studies they're reported maybe like a half a kilogram extra

1182
00:58:33,080 --> 00:58:35,160
Speaker 1: fat loss. Others not. But if you look at the

1183
00:58:35,200 --> 00:58:39,320
Speaker 1: research on aggregate, it's about the same. If it fits

1184
00:58:39,360 --> 00:58:43,520
Speaker 1: your lifestyle, if it has you even more, hear it tremendous,

1185
00:58:43,720 --> 00:58:48,440
Speaker 1: I'm all for it. That's great. Nothing's super special about

1186
00:58:48,480 --> 00:58:53,640
Speaker 1: it for color restriction, right, YEA. Probably fifteen to twenty

1187
00:58:53,640 --> 00:58:57,320
Speaker 1: studies from different labs at this point, so like generally

1188
00:58:57,360 --> 00:59:00,160
Speaker 1: they're all yeah, kind of saying the same thing. What

1189
00:59:00,200 --> 00:59:02,520
Speaker 1: we were interested in, though, is what about if you're

1190
00:59:02,520 --> 00:59:04,960
Speaker 1: trying to grow muscle, what happens, right, Because all those

1191
00:59:04,960 --> 00:59:08,320
Speaker 1: studies have put people in a caloric deficit trying to

1192
00:59:08,360 --> 00:59:09,960
Speaker 1: lose weight, right, so you bring them down there for

1193
00:59:10,000 --> 00:59:14,240
Speaker 1: the most part orchloric maintenance. So we took young, highly

1194
00:59:14,280 --> 00:59:18,160
Speaker 1: trained people that try we're trying to grow muscle. We

1195
00:59:18,160 --> 00:59:20,560
Speaker 1: put them in a CLOrk surplus. We went way above

1196
00:59:20,640 --> 00:59:23,680
Speaker 1: energy needs, put them on very high protein. One group

1197
00:59:23,720 --> 00:59:26,600
Speaker 1: did sixteen eight, one group did not, And we did everything.

1198
00:59:26,600 --> 00:59:30,840
Speaker 1: We took muscle biopsies, looked at molecular signaling, genetic signaling,

1199
00:59:30,960 --> 00:59:34,400
Speaker 1: single fibers, adaptations, We looked at muscle size, we looked

1200
00:59:34,400 --> 00:59:37,520
Speaker 1: at sleep, we looked that digestion, We looked at hunger,

1201
00:59:37,800 --> 00:59:40,760
Speaker 1: we looked at happiness, complaints of how hard or easy

1202
00:59:40,760 --> 00:59:43,840
Speaker 1: the diet was, we looked at all of it. Net result,

1203
00:59:44,280 --> 00:59:48,360
Speaker 1: there were differences, but in terms of muscle growth about

1204
00:59:48,400 --> 00:59:48,680
Speaker 1: the same.

1205
00:59:48,960 --> 00:59:49,320
Speaker 2: Wow.

1206
00:59:49,840 --> 00:59:52,040
Speaker 1: One of the biggest things with the fastening group was

1207
00:59:52,640 --> 00:59:55,360
Speaker 1: there was just a lot of anecdotal like, oh, this

1208
00:59:55,400 --> 00:59:59,480
Speaker 1: is hard, this is hard, And specifically the problem was carbohydrates.

1209
01:00:00,160 --> 01:00:01,960
Speaker 1: It was hard for them to get their carbohydrates in

1210
01:00:02,000 --> 01:00:04,360
Speaker 1: without getting a lot of GI distress. We have that

1211
01:00:04,400 --> 01:00:08,840
Speaker 1: come up a number of times. Performance, specifically leg strength

1212
01:00:09,800 --> 01:00:14,400
Speaker 1: started to come down in the fasting group, and I

1213
01:00:14,400 --> 01:00:17,520
Speaker 1: think we have pretty good rationalist suggests if you're trying

1214
01:00:17,520 --> 01:00:21,240
Speaker 1: to maximize, because we were progressively overloading them. Basically, you

1215
01:00:21,240 --> 01:00:24,280
Speaker 1: can imagine this like you're in the gym training and

1216
01:00:25,040 --> 01:00:27,240
Speaker 1: you finish every set. This isn't exactly what we did,

1217
01:00:27,280 --> 01:00:30,480
Speaker 1: but it gives you the concept. You finish every set.

1218
01:00:30,680 --> 01:00:32,160
Speaker 1: And let's say you do a leg press at two

1219
01:00:32,200 --> 01:00:35,439
Speaker 1: hundred pounds and you do ten reps. Okay, next time

1220
01:00:35,440 --> 01:00:37,960
Speaker 1: you come in, you're gonna do eleven. If you did eleven,

1221
01:00:38,000 --> 01:00:41,000
Speaker 1: next time, we're gonna do twelve. So like every single session,

1222
01:00:41,200 --> 01:00:42,960
Speaker 1: if they were getting they were gonna, so they were

1223
01:00:43,000 --> 01:00:46,440
Speaker 1: training really hard for eight weeks. I just don't think

1224
01:00:46,440 --> 01:00:49,520
Speaker 1: they had the recovery capacity. I think either there was

1225
01:00:49,640 --> 01:00:52,360
Speaker 1: under reporting because it was just like I can't I'm

1226
01:00:52,360 --> 01:00:53,959
Speaker 1: just going to write the number down, but I can't

1227
01:00:53,960 --> 01:00:56,959
Speaker 1: really eat that food. That's always possible in like real

1228
01:00:57,080 --> 01:01:00,320
Speaker 1: human studies, or there was actually and we had a paper.

1229
01:01:00,360 --> 01:01:02,520
Speaker 1: We have pretty good rationale of think that this is

1230
01:01:02,560 --> 01:01:05,680
Speaker 1: a real finding. So coming all the way back, like

1231
01:01:06,680 --> 01:01:10,560
Speaker 1: if you're trying to maximize strength and muscle gain and

1232
01:01:10,600 --> 01:01:15,840
Speaker 1: you're training really hard, both would work. In fact, actually

1233
01:01:15,840 --> 01:01:18,840
Speaker 1: the inminute fasting group didn't put on as much fat.

1234
01:01:19,160 --> 01:01:22,600
Speaker 1: So the reality of it is, it's my opinion, this

1235
01:01:22,760 --> 01:01:25,880
Speaker 1: is how science, this is how nutrition really works. One

1236
01:01:25,880 --> 01:01:28,960
Speaker 1: of the reasons I advocated so hard to ask sleep questions.

1237
01:01:29,760 --> 01:01:32,600
Speaker 1: Fatigue was higher in the fasting group too. Oh, interesting,

1238
01:01:32,800 --> 01:01:36,320
Speaker 1: energy got lower, interesting, harder throughout the day, more naps

1239
01:01:36,600 --> 01:01:39,600
Speaker 1: and actually naps was saying, but just perceived energy got

1240
01:01:39,640 --> 01:01:45,439
Speaker 1: lower towards in the study. People go into change. From

1241
01:01:45,480 --> 01:01:49,520
Speaker 1: my worldview, that's exercised. That's nutrition. There's many forms of

1242
01:01:49,640 --> 01:01:52,360
Speaker 1: change though. Right when you go into change, you often

1243
01:01:52,400 --> 01:01:54,480
Speaker 1: do it because you're inspired. You heard something, you heard

1244
01:01:54,480 --> 01:01:57,560
Speaker 1: your podcast and like, great, I'm gonna try that. That sounded awesome,

1245
01:01:58,200 --> 01:02:00,720
Speaker 1: so you go into it with an expectation. The reality

1246
01:02:00,720 --> 01:02:05,360
Speaker 1: of that is very few things are panaceus. So maybe

1247
01:02:05,400 --> 01:02:08,080
Speaker 1: higher protein is better for muscle, but maybe it hurts

1248
01:02:08,120 --> 01:02:11,240
Speaker 1: your digestion. Okay, maybe it hurts your sleep. Maybe it

1249
01:02:11,240 --> 01:02:14,200
Speaker 1: then helps your hormone. I'm making those up. Yeah, but

1250
01:02:14,280 --> 01:02:17,560
Speaker 1: that's the real, honest, true truth is how it works. Right,

1251
01:02:17,640 --> 01:02:20,360
Speaker 1: So you're gonna have to make your selections, right. I

1252
01:02:20,360 --> 01:02:21,640
Speaker 1: don't like to be the person of going like you

1253
01:02:21,680 --> 01:02:24,360
Speaker 1: should optimize for this over that, right, but you should

1254
01:02:24,440 --> 01:02:28,480
Speaker 1: have some knowledge of going, Okay, I'm gonna choose nimin fast. Okay,

1255
01:02:29,320 --> 01:02:30,400
Speaker 1: I like it because I at A B and C,

1256
01:02:30,520 --> 01:02:33,160
Speaker 1: but then I'm probably gonna lose TMB these things.

1257
01:02:33,200 --> 01:02:36,840
Speaker 2: Constantly experimenting it out. Yeah, I really appreciate that take,

1258
01:02:36,840 --> 01:02:39,080
Speaker 2: because I think that's what it's been for me. I've

1259
01:02:39,120 --> 01:02:41,680
Speaker 2: I've found that it's so many things that you've heard

1260
01:02:41,840 --> 01:02:44,280
Speaker 2: and tried to do and felt it was right, and

1261
01:02:44,320 --> 01:02:46,680
Speaker 2: it's like, well, actually I just want to feel and

1262
01:02:46,720 --> 01:02:49,200
Speaker 2: it goes back to what you started with, Right, how

1263
01:02:49,200 --> 01:02:50,680
Speaker 2: do I want to look how do you want to feel?

1264
01:02:50,960 --> 01:02:53,520
Speaker 2: And was the third one perform? Perform? Right? Yeah, and

1265
01:02:53,600 --> 01:02:55,320
Speaker 2: so I I spend a lot of time in that

1266
01:02:55,320 --> 01:02:57,600
Speaker 2: how do I want to feel and perform? And so

1267
01:02:57,680 --> 01:03:00,480
Speaker 2: many things that I'm told would help me. Look, bet

1268
01:03:01,320 --> 01:03:03,400
Speaker 2: are not things that help me feel and performed better?

1269
01:03:03,720 --> 01:03:04,959
Speaker 1: That's probably pretty true.

1270
01:03:05,160 --> 01:03:07,280
Speaker 2: Yeah, yeah, and I know, but I just love to

1271
01:03:07,320 --> 01:03:09,840
Speaker 2: take that. It's about figuring it out. How important is

1272
01:03:10,440 --> 01:03:12,840
Speaker 2: hydration and how much water do we actually need?

1273
01:03:13,200 --> 01:03:16,000
Speaker 1: Okay, this is another one where if you want to

1274
01:03:16,000 --> 01:03:20,160
Speaker 1: get scared, look at the hydration research. Scared in the

1275
01:03:20,200 --> 01:03:24,320
Speaker 1: sense of you want to pick erect out of this function,

1276
01:03:24,480 --> 01:03:26,480
Speaker 1: You want to pick headaches, you want to pick fact

1277
01:03:26,480 --> 01:03:28,200
Speaker 1: there's there's actually a paper that I just saw a

1278
01:03:28,240 --> 01:03:32,680
Speaker 1: week ago, two weeks ago, blessed then I actually, yeah,

1279
01:03:32,920 --> 01:03:37,200
Speaker 1: I think it was about one percent dehydration will reduce

1280
01:03:37,880 --> 01:03:41,840
Speaker 1: cognitive function in a statistically significant manner. Right, So if

1281
01:03:41,880 --> 01:03:45,080
Speaker 1: you are less than one percent dehydrated, which is almost

1282
01:03:45,080 --> 01:03:47,880
Speaker 1: functionally impossible for you to notice, you will see clinically

1283
01:03:48,000 --> 01:03:53,040
Speaker 1: meaningful and statistically significant reductions and a number of different markers.

1284
01:03:53,080 --> 01:03:54,840
Speaker 1: This is when I say cognitive function, I mean I

1285
01:03:54,840 --> 01:03:57,919
Speaker 1: think I can't remember honestly, specifically this paper, but it's

1286
01:03:58,000 --> 01:04:03,640
Speaker 1: often things like word rec hall, executive decision making, short

1287
01:04:03,680 --> 01:04:07,640
Speaker 1: term memory, things like that. Right, So again, I can't

1288
01:04:07,640 --> 01:04:10,520
Speaker 1: remember the exact metrics in this particular study. So you'll

1289
01:04:10,520 --> 01:04:13,240
Speaker 1: see that you can pick thermal regulation, you can pick

1290
01:04:13,320 --> 01:04:16,800
Speaker 1: I mentioned sexual function, and your current health body composition

1291
01:04:16,880 --> 01:04:20,360
Speaker 1: is sleep like you'll you'll run yourself dead worrying about this.

1292
01:04:21,600 --> 01:04:24,520
Speaker 1: That said, it's not as scary as it sounds because

1293
01:04:24,760 --> 01:04:28,200
Speaker 1: when we typically report like one percent deidration, two percent deidration,

1294
01:04:28,280 --> 01:04:30,640
Speaker 1: what we're talking about is percentage of your body weight,

1295
01:04:31,800 --> 01:04:34,720
Speaker 1: not like, oh my god, I'm just tiny below optimal.

1296
01:04:36,000 --> 01:04:37,840
Speaker 1: You have to be like pretty far below optimal to

1297
01:04:37,880 --> 01:04:40,200
Speaker 1: be one percent of your body You have most of

1298
01:04:40,200 --> 01:04:42,120
Speaker 1: your body is water, so to lose one percent of

1299
01:04:42,120 --> 01:04:44,400
Speaker 1: that as you know, a leader or sort of more.

1300
01:04:44,520 --> 01:04:44,720
Speaker 2: Right.

1301
01:04:45,480 --> 01:04:48,080
Speaker 1: So that's to say, when we have done this a lot,

1302
01:04:48,120 --> 01:04:52,200
Speaker 1: i'd probably say I'm making this number up. Somewhere between

1303
01:04:52,280 --> 01:04:55,280
Speaker 1: five and fifteen percent of our people that we've coached

1304
01:04:55,400 --> 01:04:59,240
Speaker 1: over the years have come in with problems and all

1305
01:04:59,240 --> 01:05:01,400
Speaker 1: we had to do is get their hydration not terrible.

1306
01:05:02,480 --> 01:05:06,840
Speaker 1: This is everything from headaches constant headaches to brain fog.

1307
01:05:06,960 --> 01:05:09,080
Speaker 1: Brain fog is probably the biggest one. Brain fog and

1308
01:05:09,200 --> 01:05:13,360
Speaker 1: energy are the most common ones. Ten percent, I'm comfortable

1309
01:05:13,360 --> 01:05:14,640
Speaker 1: saying ten percent of the time has just been a

1310
01:05:14,720 --> 01:05:15,480
Speaker 1: hydration issue.

1311
01:05:15,800 --> 01:05:18,600
Speaker 2: Wow, what is it? The other times.

1312
01:05:18,400 --> 01:05:22,240
Speaker 1: Sometimes it is, by the way, sometimes it's overhydration interesting,

1313
01:05:22,680 --> 01:05:26,640
Speaker 1: very like probably this is just anecdote here. This is

1314
01:05:26,680 --> 01:05:28,640
Speaker 1: not my lab. I don't know the research on this

1315
01:05:28,720 --> 01:05:30,880
Speaker 1: or if it exists or not, but this is just

1316
01:05:30,920 --> 01:05:36,200
Speaker 1: what we've seen generally women have an issue with overhydration.

1317
01:05:37,120 --> 01:05:40,240
Speaker 1: There's like my wife and her friends have these like

1318
01:05:40,560 --> 01:05:43,080
Speaker 1: called emotional support models. It's like they go to work

1319
01:05:43,120 --> 01:05:45,480
Speaker 1: or whatever. It's like a seven different a tea and

1320
01:05:45,800 --> 01:05:48,640
Speaker 1: like a recovery drink, and their hydration it's like bottles everywhere, right,

1321
01:05:48,760 --> 01:05:53,320
Speaker 1: I'm talking about you, Darren Danny. But sometimes that's the

1322
01:05:53,320 --> 01:05:56,479
Speaker 1: case of like they just consistently drink water, water, water, water,

1323
01:05:56,520 --> 01:05:59,680
Speaker 1: and so they get they get close to what's called hypenatremia.

1324
01:06:00,280 --> 01:06:03,240
Speaker 1: That's the science word for salt, right sodium more specifically,

1325
01:06:03,600 --> 01:06:05,960
Speaker 1: and hypo meaning low. So it ends up happening is

1326
01:06:05,960 --> 01:06:08,400
Speaker 1: not that your salt or sodium gets low in your system.

1327
01:06:09,080 --> 01:06:11,920
Speaker 1: By the way, this is actually really common in endurance athletes,

1328
01:06:12,520 --> 01:06:15,520
Speaker 1: and every year somebody dies in an endurance race from

1329
01:06:15,560 --> 01:06:19,240
Speaker 1: hype on a treatium, drinking too much pure water. You

1330
01:06:19,320 --> 01:06:22,960
Speaker 1: drink too much pure water, it gets really dilute. Sodium

1331
01:06:23,120 --> 01:06:25,400
Speaker 1: is half of the it's part of the equation. Rather

1332
01:06:25,760 --> 01:06:29,760
Speaker 1: that causes an electrical gradient that lets muscles contract. Why

1333
01:06:29,800 --> 01:06:31,880
Speaker 1: that kills you as your heart as a muscle. So

1334
01:06:31,920 --> 01:06:34,920
Speaker 1: your heart will will stop contracting because there's no grading difference,

1335
01:06:35,440 --> 01:06:37,680
Speaker 1: not a positive and negative charge from one side of

1336
01:06:37,720 --> 01:06:39,800
Speaker 1: the cell the other side, so it won't contract and

1337
01:06:40,000 --> 01:06:44,320
Speaker 1: transmit electricity. It's not really super common. You know, you're

1338
01:06:44,320 --> 01:06:46,560
Speaker 1: probably not gonna dry drinking like a little bit extra water.

1339
01:06:47,120 --> 01:06:49,880
Speaker 1: But if you remember back in the day of there

1340
01:06:49,960 --> 01:06:53,840
Speaker 1: used to be things like fraternity rushes and things like

1341
01:06:53,840 --> 01:06:55,959
Speaker 1: that where they make the new pledges drink a gallon

1342
01:06:56,000 --> 01:07:00,160
Speaker 1: of water, or there's been terrible stories of parents like

1343
01:07:00,160 --> 01:07:03,880
Speaker 1: punishing their kids. And again, it's not really common, but

1344
01:07:03,920 --> 01:07:07,720
Speaker 1: people have died pretty routinely. Really, yeah, lots of fraternity

1345
01:07:07,760 --> 01:07:11,720
Speaker 1: people died from these, Like that's terrible because your heart

1346
01:07:11,760 --> 01:07:16,080
Speaker 1: will stop right you get super deluded, So most likely

1347
01:07:16,080 --> 01:07:18,080
Speaker 1: you're not drinking. You're not going to kill yourself. But

1348
01:07:18,160 --> 01:07:21,080
Speaker 1: what you can get is some way up that journey

1349
01:07:21,400 --> 01:07:26,160
Speaker 1: to where electricity kind of screwing up some science here

1350
01:07:26,160 --> 01:07:30,360
Speaker 1: on purpose for communication purposes. But if you can't send

1351
01:07:30,360 --> 01:07:32,439
Speaker 1: electricity from one side of a neuron to the next one,

1352
01:07:32,560 --> 01:07:35,200
Speaker 1: then why are you expecting cognitive function to be at

1353
01:07:35,200 --> 01:07:37,640
Speaker 1: his peak? So we have seen this again many times.

1354
01:07:37,640 --> 01:07:40,560
Speaker 1: It's not the most common. Maybe ten percent of people

1355
01:07:40,560 --> 01:07:43,560
Speaker 1: its hydration issue. Of that ten percent, probably i'd say

1356
01:07:43,600 --> 01:07:46,680
Speaker 1: seventy percent are under hydrating, so thirty percent of that.

1357
01:07:47,160 --> 01:07:50,600
Speaker 1: It's small number, but it is real are just drinking

1358
01:07:50,600 --> 01:07:52,760
Speaker 1: too much in the rest and the rest of that

1359
01:07:52,880 --> 01:07:54,880
Speaker 1: are on the opposite of the equation, right, So they're

1360
01:07:54,960 --> 01:07:58,760
Speaker 1: drinking insufficient amounts of water or they're having things that

1361
01:07:58,840 --> 01:08:01,880
Speaker 1: look like dehydration that are this is gonna sound funny,

1362
01:08:01,920 --> 01:08:05,720
Speaker 1: but that actually we'll call them anxiety related. There's a

1363
01:08:05,840 --> 01:08:11,160
Speaker 1: very clear relationship between hyperventilation and this is resting hyperventilation.

1364
01:08:11,240 --> 01:08:12,560
Speaker 1: So if you're sitting there and you don't realize it,

1365
01:08:12,640 --> 01:08:17,400
Speaker 1: but your respiratory rate is actually like I'm exaggerating but

1366
01:08:18,040 --> 01:08:20,720
Speaker 1: making a point, right, that can actually put you in

1367
01:08:20,720 --> 01:08:23,320
Speaker 1: a position of where you're actually getting rid of too

1368
01:08:23,360 --> 01:08:26,759
Speaker 1: much carbon dioxide. Because you're breathing in oxygen breathing out

1369
01:08:27,200 --> 01:08:30,880
Speaker 1: carbon dioxide. You're getting carbon dioxide concentrations too low in

1370
01:08:30,920 --> 01:08:33,000
Speaker 1: your system. This is going to put you into what's

1371
01:08:33,000 --> 01:08:38,599
Speaker 1: called respiratory alkalosis. Okay, Respiratory alkalosis is oftentimes then matched

1372
01:08:38,640 --> 01:08:42,599
Speaker 1: with metabolic acidosis, so that that entire side of equation

1373
01:08:42,640 --> 01:08:45,360
Speaker 1: tries to balance the pH in your system. One of

1374
01:08:45,400 --> 01:08:47,519
Speaker 1: the mechanisms that has to do that is then start

1375
01:08:47,560 --> 01:08:53,439
Speaker 1: altering how your kidneys resorb and reabsorb electrolytes, salts, and

1376
01:08:53,479 --> 01:08:57,280
Speaker 1: things like that, which then alters hydration. So some of

1377
01:08:57,360 --> 01:09:01,000
Speaker 1: the times this comes back to us going I'm using anxiety,

1378
01:09:01,080 --> 01:09:06,400
Speaker 1: like very inappropriately here, but roughly of saying, oh, okay,

1379
01:09:06,439 --> 01:09:08,760
Speaker 1: this is a hydration issue. But that's not because you're

1380
01:09:08,800 --> 01:09:11,040
Speaker 1: not drinking enough water or having enough salt or whatever

1381
01:09:11,080 --> 01:09:13,120
Speaker 1: the case is. This is the fact that your system

1382
01:09:13,160 --> 01:09:16,760
Speaker 1: is continually trying to dump fluids. That's the problem we

1383
01:09:16,800 --> 01:09:19,320
Speaker 1: have to come backwards and solve so we can cover

1384
01:09:19,360 --> 01:09:23,599
Speaker 1: the symptom, give you more salt or produce something like that.

1385
01:09:23,880 --> 01:09:25,439
Speaker 1: But really we got to work all the way back

1386
01:09:25,439 --> 01:09:27,720
Speaker 1: to the beginning and say, like, let's stop this problem

1387
01:09:28,080 --> 01:09:32,400
Speaker 1: from reoccurring. That happens really commonly. We see that a

1388
01:09:32,439 --> 01:09:35,559
Speaker 1: bunch in that you know, ten percent sort of people.

1389
01:09:35,600 --> 01:09:40,559
Speaker 2: What are some of the healthy solutions for brain fog?

1390
01:09:41,120 --> 01:09:43,120
Speaker 1: Yeah, I mean we get this one a lot. So

1391
01:09:44,040 --> 01:09:47,160
Speaker 1: it's funny, I would say of brain fog people, I

1392
01:09:47,160 --> 01:09:49,240
Speaker 1: don't know. Again, I'm making a number up, but it

1393
01:09:49,320 --> 01:09:51,720
Speaker 1: feels to me like ninety percent of the time they

1394
01:09:51,840 --> 01:09:56,720
Speaker 1: think some thing unique in specials going on, some micronutrient

1395
01:09:56,840 --> 01:09:58,879
Speaker 1: is at a whack. They've got some sort of toxic

1396
01:09:58,960 --> 01:10:02,720
Speaker 1: thing floating around, a pathogen or gut bacteria thing, and

1397
01:10:02,720 --> 01:10:06,000
Speaker 1: those happen. We see those, and that's a real thing.

1398
01:10:07,080 --> 01:10:11,280
Speaker 1: Mostly it's the basics. And I really truly mean that

1399
01:10:11,320 --> 01:10:15,200
Speaker 1: we have a very high success rate at RITA with

1400
01:10:15,320 --> 01:10:19,559
Speaker 1: brain fog, really high success rate. And often the majority

1401
01:10:19,560 --> 01:10:21,640
Speaker 1: of the time it is the okay for you. It

1402
01:10:21,760 --> 01:10:25,320
Speaker 1: might be your sleep is completely as functional boom. You

1403
01:10:25,360 --> 01:10:29,639
Speaker 1: maybe don't realize your sleep is functional gone, brain fag gone,

1404
01:10:29,680 --> 01:10:31,640
Speaker 1: like that's it right. Maybe it has nothing to do

1405
01:10:31,680 --> 01:10:33,400
Speaker 1: with your sleep. Your sleep is okay, maybe it's not great,

1406
01:10:33,439 --> 01:10:37,040
Speaker 1: but it's okay. And your nutrition is really mixed with

1407
01:10:37,080 --> 01:10:42,200
Speaker 1: your physiology great. Sometimes it is got microbiome related. Sometimes

1408
01:10:42,240 --> 01:10:45,920
Speaker 1: we do see heavy metal toxins at high concentrations, Like

1409
01:10:45,960 --> 01:10:48,880
Speaker 1: those things are real. I would say, if you don't

1410
01:10:48,920 --> 01:10:51,479
Speaker 1: have access to a program like ours or advanced testing,

1411
01:10:52,400 --> 01:10:56,000
Speaker 1: if you do the basics, really get your stress management

1412
01:10:56,160 --> 01:11:00,840
Speaker 1: under control, quality water, like really all that stuff. And

1413
01:11:00,880 --> 01:11:03,360
Speaker 1: I'm really trying to emphasize that because that's mostly free stuff.

1414
01:11:03,920 --> 01:11:05,599
Speaker 1: You don't need to turn to coaching. You don't need

1415
01:11:05,640 --> 01:11:07,200
Speaker 1: to turn to a stool sample, you don't need to

1416
01:11:07,200 --> 01:11:08,599
Speaker 1: turn to a blood test, you don't need to buy

1417
01:11:08,640 --> 01:11:12,320
Speaker 1: supplements yet, get your house in order. With movement, sunlight,

1418
01:11:12,880 --> 01:11:16,240
Speaker 1: quality food, a large percentage of your brain fog is

1419
01:11:16,400 --> 01:11:19,000
Speaker 1: probably gonna go away. If you've tried that and have

1420
01:11:19,080 --> 01:11:23,080
Speaker 1: it had success, maybe you can take additional steps. But

1421
01:11:23,200 --> 01:11:28,040
Speaker 1: really we've had we joke sometimes that like we've had

1422
01:11:28,040 --> 01:11:29,200
Speaker 1: a lot of people spend a lot of money and

1423
01:11:29,200 --> 01:11:32,920
Speaker 1: we're like, you knew the answer. Yeah, I told you

1424
01:11:32,960 --> 01:11:36,960
Speaker 1: this coming in and you so past that. It can

1425
01:11:37,000 --> 01:11:40,680
Speaker 1: be micro nutrient related. There's no question about that. There

1426
01:11:41,040 --> 01:11:43,559
Speaker 1: We see that pretty routinely. That can look like all

1427
01:11:43,640 --> 01:11:47,360
Speaker 1: kinds of different stuff. I'm wishing there was like one

1428
01:11:47,439 --> 01:11:48,880
Speaker 1: or two I could pull out and say, Jay, it's

1429
01:11:48,920 --> 01:11:51,719
Speaker 1: usually B six or B twelve. It's not the honest

1430
01:11:51,760 --> 01:11:56,280
Speaker 1: answer though it has come up, but like sometimes it's

1431
01:11:56,360 --> 01:12:00,360
Speaker 1: it's it's honestly, it's super sporadic. If you get your

1432
01:12:00,400 --> 01:12:04,120
Speaker 1: breathing in order, though, if you get stressed in order,

1433
01:12:04,160 --> 01:12:10,360
Speaker 1: you get reasonably close with hydration, reasonably close with quality foods,

1434
01:12:11,600 --> 01:12:14,280
Speaker 1: and see some sun like most of you will probably

1435
01:12:14,280 --> 01:12:16,240
Speaker 1: see really significant improvements.

1436
01:12:16,400 --> 01:12:19,040
Speaker 2: Yeah, Ane, I'm intrigued. We're talking about all of this

1437
01:12:19,120 --> 01:12:23,360
Speaker 2: and wondering what's your schedule. Where do you prioritize.

1438
01:12:23,479 --> 01:12:26,840
Speaker 1: Well, I have a family, I have five companies, and

1439
01:12:26,920 --> 01:12:28,000
Speaker 1: I have a research lab.

1440
01:12:28,520 --> 01:12:31,400
Speaker 2: So let's addswer with you your quadrant.

1441
01:12:31,720 --> 01:12:35,400
Speaker 1: Oh my quadrant stop? Yeah no, So that's actually really

1442
01:12:35,439 --> 01:12:38,000
Speaker 1: cool because I do this practice.

1443
01:12:39,120 --> 01:12:39,400
Speaker 2: Just move.

1444
01:12:39,479 --> 01:12:42,600
Speaker 1: My family pretty recently moved my lab. So now my

1445
01:12:42,720 --> 01:12:46,000
Speaker 1: lab is in I'm at Parker University in Dallas. Sex's

1446
01:12:46,040 --> 01:12:49,479
Speaker 1: We're building a sixty five thousand square foot human Performance center.

1447
01:12:49,880 --> 01:12:52,559
Speaker 1: It's gonna be open to the public. So really really

1448
01:12:52,600 --> 01:12:55,400
Speaker 1: cool about that. Yeah, We're gonna be able to do

1449
01:12:55,439 --> 01:12:58,439
Speaker 1: a lot of testing and stuff in there, graduate students,

1450
01:12:58,680 --> 01:13:01,360
Speaker 1: a lot of research in there. We have a cool

1451
01:13:01,439 --> 01:13:03,880
Speaker 1: visitor center that's gonna be a part of it. I'm

1452
01:13:03,920 --> 01:13:06,760
Speaker 1: just like so stoked to be congrats, thanks you man.

1453
01:13:07,320 --> 01:13:12,080
Speaker 1: So that all happened this quarter, and then my sleep company,

1454
01:13:12,160 --> 01:13:17,519
Speaker 1: Absolute rest Our, blood work Company, Vitality, and our coaching program,

1455
01:13:17,720 --> 01:13:20,000
Speaker 1: all this stuff came up. So this quarter is it

1456
01:13:20,120 --> 01:13:23,680
Speaker 1: was quite frankly a seven in business. And I have

1457
01:13:23,720 --> 01:13:25,360
Speaker 1: to give a huge shout out to my wife because,

1458
01:13:26,520 --> 01:13:28,439
Speaker 1: like we knew coming to this quarter, I'm like, this

1459
01:13:28,479 --> 01:13:31,080
Speaker 1: is gonna be rough. I'm not gonna say she hasn't

1460
01:13:31,080 --> 01:13:33,920
Speaker 1: complained at all, but for the most part, so my

1461
01:13:34,000 --> 01:13:37,160
Speaker 1: fitness has been a one, the lowest it's probably been

1462
01:13:37,160 --> 01:13:39,760
Speaker 1: in my memory. I'm doing the best I can. My

1463
01:13:40,040 --> 01:13:42,280
Speaker 1: coach Tim is like, cheez, are you ever gonna train?

1464
01:13:42,280 --> 01:13:44,920
Speaker 1: I'm I doing, like doing sort of the best I can.

1465
01:13:45,960 --> 01:13:47,720
Speaker 1: Everything the rest of it's won right, So it's one

1466
01:13:47,720 --> 01:13:51,480
Speaker 1: one one all category recovery one. Relationships one. My relationships

1467
01:13:51,600 --> 01:13:55,560
Speaker 1: personal things like that have been almost non existent. Very intentionally.

1468
01:13:56,080 --> 01:14:00,639
Speaker 1: That said, I'm super stoked because I'm about fact when

1469
01:14:00,680 --> 01:14:02,960
Speaker 1: I leave here, I'm going to be spending about seven

1470
01:14:03,000 --> 01:14:04,519
Speaker 1: straight days with nothing but family.

1471
01:14:04,640 --> 01:14:05,120
Speaker 2: I love that.

1472
01:14:05,400 --> 01:14:09,000
Speaker 1: So I'm paying that back when the new quarter comes

1473
01:14:09,439 --> 01:14:11,600
Speaker 1: and when we start off that that's going to go

1474
01:14:11,640 --> 01:14:14,080
Speaker 1: back down to five from a business perspective, and that's

1475
01:14:14,080 --> 01:14:16,360
Speaker 1: all going to come back up in training. So I'm

1476
01:14:16,400 --> 01:14:19,800
Speaker 1: super stoked to get back after it. But we made

1477
01:14:19,800 --> 01:14:24,360
Speaker 1: this decision in early summer just it's the unfortunate thing

1478
01:14:24,400 --> 01:14:29,200
Speaker 1: of like the lab move and our family move and

1479
01:14:29,360 --> 01:14:32,479
Speaker 1: two of our companies really taking off, like really taking off.

1480
01:14:32,520 --> 01:14:34,759
Speaker 1: And I was like, I see where this is going,

1481
01:14:35,360 --> 01:14:37,439
Speaker 1: and I'm just going to set expectations personally.

1482
01:14:37,600 --> 01:14:39,760
Speaker 2: Yeah, it's great to hear the reality of it, right,

1483
01:14:39,800 --> 01:14:43,200
Speaker 2: Like that's the point, that's the reality of life that

1484
01:14:43,240 --> 01:14:45,840
Speaker 2: you've kind of had throughout this whole conversation. I feel

1485
01:14:45,880 --> 01:14:50,640
Speaker 2: like you've given no folk solutions, quick fixes. There's no

1486
01:14:50,760 --> 01:14:54,000
Speaker 2: hacks and habits that are like, it's not who you are.

1487
01:14:54,040 --> 01:14:56,920
Speaker 2: And I appreciate it because even in your life, you're like, yeah,

1488
01:14:56,920 --> 01:14:59,200
Speaker 2: this is what it actually looks like when you are

1489
01:14:59,320 --> 01:15:02,919
Speaker 2: working out insistently training every day. What does your workout

1490
01:15:02,920 --> 01:15:03,320
Speaker 2: look like?

1491
01:15:03,560 --> 01:15:06,040
Speaker 1: So I have different phases is what I do right now?

1492
01:15:06,479 --> 01:15:08,639
Speaker 1: One of my biggest things I look forward to every year,

1493
01:15:09,280 --> 01:15:10,920
Speaker 1: my dad, my brother and I always go on a

1494
01:15:11,000 --> 01:15:13,559
Speaker 1: hunting trip in the fall, right, like all kinds of stuff.

1495
01:15:13,880 --> 01:15:16,040
Speaker 1: This year, we were up in about ten thousand feet

1496
01:15:16,040 --> 01:15:19,120
Speaker 1: elevation in the in western Wyoming, and we're running up

1497
01:15:19,120 --> 01:15:21,320
Speaker 1: and down the hills, biskit the whole time. So I

1498
01:15:21,400 --> 01:15:25,360
Speaker 1: will generally schedule my entire year around that phase, which

1499
01:15:25,400 --> 01:15:28,160
Speaker 1: means prior to that, it was a lot more long

1500
01:15:28,280 --> 01:15:34,160
Speaker 1: duration rocking, moving training things like that, not emphasizing muscle growth,

1501
01:15:34,439 --> 01:15:38,120
Speaker 1: not emphasizing even like BO two max or anything like that.

1502
01:15:38,479 --> 01:15:39,960
Speaker 1: I need to be able to handle the mountain and

1503
01:15:40,000 --> 01:15:41,760
Speaker 1: I need to be able to handle my respiration and

1504
01:15:41,800 --> 01:15:44,960
Speaker 1: the elevation. So I'm geared towards that. Coming back off

1505
01:15:45,000 --> 01:15:46,800
Speaker 1: of that trip, then I knew this quarter was going

1506
01:15:46,880 --> 01:15:49,320
Speaker 1: to be awful. So this quarter was just about moving.

1507
01:15:50,120 --> 01:15:52,760
Speaker 1: I'm trying to move. I did a little workout yesterday

1508
01:15:52,800 --> 01:15:55,680
Speaker 1: in the hotel room. Today all I basically got in

1509
01:15:55,840 --> 01:15:59,280
Speaker 1: was sauna for the most part, right no time, and

1510
01:15:59,320 --> 01:16:02,040
Speaker 1: I had that's a lie. I did a path, I

1511
01:16:02,040 --> 01:16:03,640
Speaker 1: did a bath. The hotel room's like the best I

1512
01:16:03,640 --> 01:16:06,920
Speaker 1: could come up with. I had no break in meeting,

1513
01:16:06,920 --> 01:16:08,639
Speaker 1: and I'm like, I can get a fifteen minute hot

1514
01:16:08,640 --> 01:16:11,719
Speaker 1: bath in and like sweat move throughout the day. Okay,

1515
01:16:12,160 --> 01:16:12,720
Speaker 1: that's how it is.

1516
01:16:12,760 --> 01:16:12,960
Speaker 2: Now.

1517
01:16:13,360 --> 01:16:16,559
Speaker 1: When I go back to start off after this refresher here,

1518
01:16:16,800 --> 01:16:19,320
Speaker 1: it's generally gonna look something like this. I'm mostly going

1519
01:16:19,360 --> 01:16:22,719
Speaker 1: to be lifting weights three to four times per week,

1520
01:16:23,320 --> 01:16:27,000
Speaker 1: and I don't ever have a Monday's legs, Tuesday's arms

1521
01:16:27,040 --> 01:16:29,720
Speaker 1: things like that, because that's never gonna happen. I just

1522
01:16:29,800 --> 01:16:32,000
Speaker 1: have the next workout, and I get that thing done

1523
01:16:32,120 --> 01:16:34,880
Speaker 1: the next time it's available. So I don't actually have

1524
01:16:34,960 --> 01:16:37,760
Speaker 1: like seven day routines. I just have a thing I'm

1525
01:16:37,800 --> 01:16:40,240
Speaker 1: trying to get done over across ninety days, and so

1526
01:16:40,280 --> 01:16:42,479
Speaker 1: what then ended up looking like is generally like seventy workouts.

1527
01:16:42,479 --> 01:16:44,679
Speaker 1: So I try to get done in ninety days. Sometimes

1528
01:16:44,680 --> 01:16:46,320
Speaker 1: that's nine or ten or eleven days in a row

1529
01:16:47,040 --> 01:16:48,880
Speaker 1: because I like have the space. And then I know

1530
01:16:49,040 --> 01:16:52,040
Speaker 1: I'm gonna have two workouts in eight days, right, So

1531
01:16:52,080 --> 01:16:53,400
Speaker 1: I'm just like, if I have a chance to train,

1532
01:16:53,439 --> 01:16:56,280
Speaker 1: I'm going to train because I know, like schedule is

1533
01:16:56,320 --> 01:16:59,680
Speaker 1: gonna eat me right now, So I do that. So

1534
01:16:59,680 --> 01:17:02,839
Speaker 1: generally three or four days a week of lifting, generally

1535
01:17:02,920 --> 01:17:05,280
Speaker 1: one to two days a week of trying to move

1536
01:17:05,360 --> 01:17:07,519
Speaker 1: a ton. This could be a lot of steps up

1537
01:17:07,520 --> 01:17:10,120
Speaker 1: and down the Mountain where I live. This could be

1538
01:17:10,520 --> 01:17:13,120
Speaker 1: I will do many of my meetings where like people

1539
01:17:13,120 --> 01:17:15,320
Speaker 1: always laugh at me because I'm just gonna like pace

1540
01:17:15,360 --> 01:17:18,240
Speaker 1: back and forth. I love pacing when I work, So

1541
01:17:18,280 --> 01:17:20,559
Speaker 1: I'm just like trying to crewe movement throughout the day

1542
01:17:21,400 --> 01:17:23,000
Speaker 1: and then something at least once a week. Like I

1543
01:17:23,000 --> 01:17:26,840
Speaker 1: said earlier, I touch maximum possible heart rate and a

1544
01:17:26,840 --> 01:17:30,519
Speaker 1: lot of different varieties. The last probably year or so

1545
01:17:31,080 --> 01:17:37,400
Speaker 1: of lifting specifically has been probably the most frustrating year

1546
01:17:37,640 --> 01:17:40,040
Speaker 1: of more like almost a year and a half now,

1547
01:17:40,720 --> 01:17:43,840
Speaker 1: because I made a conscious decision of saying, you know,

1548
01:17:43,880 --> 01:17:46,320
Speaker 1: I feel good, everything is great, but I need to

1549
01:17:46,360 --> 01:17:49,240
Speaker 1: be thinking about the next sixty years. And so I

1550
01:17:49,280 --> 01:17:51,360
Speaker 1: have a couple of little asymmetries and a couple of

1551
01:17:51,400 --> 01:17:53,960
Speaker 1: little things that I know are not moving how they

1552
01:17:54,000 --> 01:17:57,360
Speaker 1: should be moving. So I have a coach and all

1553
01:17:57,360 --> 01:18:03,040
Speaker 1: of my programming is just correcting those things. So the

1554
01:18:03,080 --> 01:18:05,680
Speaker 1: workouts are just infuriating because it's all the stuff you

1555
01:18:05,720 --> 01:18:08,320
Speaker 1: suck at. It's none of the stuff that like feels

1556
01:18:08,479 --> 01:18:10,840
Speaker 1: these big rewarding things out of it. But it is

1557
01:18:10,880 --> 01:18:12,680
Speaker 1: a saying, it's me stepping back and going what if

1558
01:18:12,720 --> 01:18:15,320
Speaker 1: you spend a year, what if you spend many year

1559
01:18:16,160 --> 01:18:18,639
Speaker 1: and you weren't trying to maximize growth or maximize strength,

1560
01:18:19,080 --> 01:18:23,080
Speaker 1: You're really trying to maximize joint health and function. Would

1561
01:18:23,080 --> 01:18:27,000
Speaker 1: you regret that forty years from now? I doubt it, right,

1562
01:18:27,080 --> 01:18:28,960
Speaker 1: And so it was just like looking back and going,

1563
01:18:29,560 --> 01:18:31,800
Speaker 1: let's run the counterfactual. What if you didn't do that,

1564
01:18:33,200 --> 01:18:35,960
Speaker 1: you probably regret it. Yeah, so then you make that choice.

1565
01:18:36,120 --> 01:18:39,120
Speaker 1: So lifting for me specifically, the last year has just

1566
01:18:39,200 --> 01:18:42,960
Speaker 1: been like so not fun, but like that's the conscious

1567
01:18:42,960 --> 01:18:44,920
Speaker 1: decision I made of investing myself.

1568
01:18:44,960 --> 01:18:49,280
Speaker 2: So thanks man, Yeah, man, Yeah, I really appreciate it.

1569
01:18:49,040 --> 01:18:52,080
Speaker 2: It's great to hear, and I think everyone who's listening

1570
01:18:52,120 --> 01:18:55,200
Speaker 2: can give themselves a bit more grace as well, because

1571
01:18:55,280 --> 01:18:57,240
Speaker 2: you know, you know all of this, and I think

1572
01:18:57,280 --> 01:18:59,560
Speaker 2: often people look at people who know a lot and

1573
01:19:00,080 --> 01:19:03,360
Speaker 2: doing so much research and have good healthy abbits. Yeah,

1574
01:19:03,439 --> 01:19:06,439
Speaker 2: but there's a reality of you know, and I I

1575
01:19:06,600 --> 01:19:08,640
Speaker 2: you know, same for me, like in the work that

1576
01:19:08,680 --> 01:19:11,160
Speaker 2: I do, like it's you know, I'm constantly trying to

1577
01:19:11,160 --> 01:19:14,400
Speaker 2: share the moments where I'm like, you know, probably didn't

1578
01:19:14,400 --> 01:19:16,599
Speaker 2: respond as well as I could have, or wasn't as

1579
01:19:16,640 --> 01:19:18,840
Speaker 2: mindful as I should have been. Sure, you know, that's

1580
01:19:18,840 --> 01:19:21,680
Speaker 2: the reality of what it means to be alive, and so.

1581
01:19:21,920 --> 01:19:23,760
Speaker 1: It's a practice, man, It's always a practice, right.

1582
01:19:23,800 --> 01:19:27,559
Speaker 2: Yeah, absolutely, Andy, We end every episode with a final five.

1583
01:19:27,640 --> 01:19:29,559
Speaker 2: But before we do that, there are a few more

1584
01:19:29,640 --> 01:19:31,280
Speaker 2: questions that I kind of wanted to loop back to,

1585
01:19:32,479 --> 01:19:34,519
Speaker 2: and so one of them was, why do you suggest

1586
01:19:34,720 --> 01:19:36,120
Speaker 2: that we don't work out at night.

1587
01:19:36,800 --> 01:19:38,920
Speaker 1: You can work out at night, but you want to

1588
01:19:38,960 --> 01:19:41,960
Speaker 1: just be careful of how much is disrupting your sleep

1589
01:19:42,360 --> 01:19:46,000
Speaker 1: and what type of workout you're doing, especially if your

1590
01:19:46,120 --> 01:19:47,880
Speaker 1: day is laid out. The example I think I gave

1591
01:19:47,920 --> 01:19:52,280
Speaker 1: earlier was really high intensity, sympathetic fight or flight type

1592
01:19:52,280 --> 01:19:55,520
Speaker 1: of day. If you're then always matching that with additional

1593
01:19:55,760 --> 01:19:59,080
Speaker 1: sympathetic drive. Some people that's okay, but a lot of

1594
01:19:59,080 --> 01:20:01,800
Speaker 1: people on our experience that has been there, you know,

1595
01:20:01,880 --> 01:20:05,680
Speaker 1: quote unquote root cause of filling the blank. Right, So,

1596
01:20:05,800 --> 01:20:10,519
Speaker 1: low testosterone, brain fog sleep sort of like, okay, when

1597
01:20:10,560 --> 01:20:14,040
Speaker 1: you're on gas pedal all day, maybe for you right now,

1598
01:20:14,800 --> 01:20:16,920
Speaker 1: your exercise needs to be a little bit more restorative

1599
01:20:17,000 --> 01:20:20,200
Speaker 1: rather than the opposite. It's not always the case, though,

1600
01:20:20,840 --> 01:20:24,120
Speaker 1: I can train at night with generally no issues whatsoever.

1601
01:20:24,840 --> 01:20:26,400
Speaker 1: I like it. I almost always train at the end

1602
01:20:26,400 --> 01:20:29,400
Speaker 1: of the day, so it can be just fine. Just

1603
01:20:29,439 --> 01:20:33,559
Speaker 1: be mindful of if you're looking at your system and going, okay, great,

1604
01:20:35,040 --> 01:20:37,559
Speaker 1: I can do really high intensity stuff I can do.

1605
01:20:37,760 --> 01:20:40,960
Speaker 1: We've like, our sleep technology is pretty outrageous, so I

1606
01:20:40,960 --> 01:20:44,600
Speaker 1: can verifiably say these things. I can do lots of

1607
01:20:44,640 --> 01:20:47,600
Speaker 1: stimulatory stuff. I can watch Lord of the Rings in

1608
01:20:47,760 --> 01:20:50,240
Speaker 1: eight K on a ninety eh screen. I don't have this,

1609
01:20:50,360 --> 01:20:53,080
Speaker 1: but like right in front of my face a minute

1610
01:20:53,120 --> 01:20:55,479
Speaker 1: before bed, and I have zero issues with blue light.

1611
01:20:55,479 --> 01:20:58,000
Speaker 1: I have zero issues with stimulation. And that's just how

1612
01:20:58,000 --> 01:21:01,400
Speaker 1: you're wired. Sleep architecture is going to be fine. Sleep durations,

1613
01:21:01,400 --> 01:21:04,479
Speaker 1: sleep quality, the amount of time, the depth within each

1614
01:21:04,479 --> 01:21:09,080
Speaker 1: sleep phase. I attract all these every night, right, no

1615
01:21:09,240 --> 01:21:12,200
Speaker 1: change for me. So intensity of exercise is going to

1616
01:21:12,280 --> 01:21:16,799
Speaker 1: have no bearing on me. But that's specifically, yeah, totally.

1617
01:21:17,000 --> 01:21:17,280
Speaker 2: Yeah.

1618
01:21:17,360 --> 01:21:19,280
Speaker 1: What I've seen though for a lot of our people

1619
01:21:20,600 --> 01:21:23,599
Speaker 1: is not always, but many people it's the opposite, where

1620
01:21:23,600 --> 01:21:25,320
Speaker 1: we have to be a little bit more mindful. And

1621
01:21:25,360 --> 01:21:27,439
Speaker 1: so what we might have to do is say, okay,

1622
01:21:27,600 --> 01:21:30,280
Speaker 1: we can train, but your training has to look like this.

1623
01:21:30,800 --> 01:21:33,280
Speaker 1: We have to redefine what training is for you. We

1624
01:21:33,320 --> 01:21:36,479
Speaker 1: have to do our higher intensity stuff earlier or at minimum,

1625
01:21:36,479 --> 01:21:37,960
Speaker 1: And this is what we do for our athletes because

1626
01:21:37,960 --> 01:21:41,040
Speaker 1: they don't have an option. They have to their competition

1627
01:21:41,120 --> 01:21:43,680
Speaker 1: is at night, right NBA plays at seven o'clock. Or

1628
01:21:43,840 --> 01:21:47,120
Speaker 1: you get the idea, let's at least match the high

1629
01:21:47,160 --> 01:21:51,280
Speaker 1: intensity work with down regulation post exercise. If we just

1630
01:21:51,360 --> 01:21:53,240
Speaker 1: walk off the court or walk out of the gym

1631
01:21:53,640 --> 01:21:55,920
Speaker 1: and go right now, now we finally see our kids

1632
01:21:55,960 --> 01:21:58,240
Speaker 1: for the day or whatever. Like you're just asking for

1633
01:21:58,320 --> 01:22:02,120
Speaker 1: disaster here me five minutes, three to seven is what

1634
01:22:02,120 --> 01:22:04,720
Speaker 1: I say. Give me three to seven minutes. Can we

1635
01:22:04,760 --> 01:22:07,080
Speaker 1: downregulate it a little bit? And we have really found

1636
01:22:07,120 --> 01:22:11,120
Speaker 1: that can give us eighty percent of what we need

1637
01:22:11,160 --> 01:22:14,280
Speaker 1: to get. It's not one hundred. But if all those

1638
01:22:14,320 --> 01:22:16,240
Speaker 1: things are refused, you're like, that's it. That's my only

1639
01:22:16,280 --> 01:22:18,400
Speaker 1: time to day and I'm not giving up my Okay, fine,

1640
01:22:18,920 --> 01:22:21,600
Speaker 1: give me my five minutes post training. You can do

1641
01:22:21,680 --> 01:22:23,600
Speaker 1: this in a car. You can do this in the

1642
01:22:23,600 --> 01:22:27,960
Speaker 1: locker room or wherever it is, lights down, cover your

1643
01:22:27,960 --> 01:22:30,680
Speaker 1: face with our athletes will put just their shirt or

1644
01:22:30,680 --> 01:22:33,720
Speaker 1: their towel over their face. Lye on your back. I

1645
01:22:33,760 --> 01:22:36,400
Speaker 1: would love to give you a specific and highly designed

1646
01:22:36,520 --> 01:22:40,439
Speaker 1: down regulation breathwork routine. That's what that's our gold standard.

1647
01:22:40,680 --> 01:22:42,080
Speaker 1: But if you can't do that, it won't do that.

1648
01:22:42,880 --> 01:22:43,679
Speaker 2: Just give me this stuff.

1649
01:22:43,720 --> 01:22:45,880
Speaker 1: Fine, Just breathe through your nose, all right. You want

1650
01:22:45,880 --> 01:22:48,680
Speaker 1: to do a double extented exhale, so you want to

1651
01:22:48,680 --> 01:22:52,160
Speaker 1: do a cadence like a four second inhale, eight second exhale.

1652
01:22:53,240 --> 01:22:57,200
Speaker 1: Generally the longer you're exhaling, the more downregulatory. It is, like, okay, great,

1653
01:22:57,280 --> 01:22:59,400
Speaker 1: Like we have lots of protocols, we can go into

1654
01:22:59,439 --> 01:23:02,400
Speaker 1: tons of customized breathing programs. We do that a lot.

1655
01:23:02,760 --> 01:23:05,040
Speaker 1: But if not, can you make it as simple as

1656
01:23:05,479 --> 01:23:09,200
Speaker 1: go sit in your car, close your eyes and just

1657
01:23:09,240 --> 01:23:11,400
Speaker 1: breathe through your nose, set a timer for four minutes.

1658
01:23:12,160 --> 01:23:14,880
Speaker 1: That actually is a stunning amount of effectiveness to that.

1659
01:23:15,080 --> 01:23:18,160
Speaker 2: Well, I love that, man, That's great. Yeah, I definitely start.

1660
01:23:18,240 --> 01:23:20,320
Speaker 2: I was playing pickaball at night. I was doing my

1661
01:23:20,439 --> 01:23:23,080
Speaker 2: morning workout in the gym, and then yeah, pickable in

1662
01:23:23,120 --> 01:23:25,519
Speaker 2: the evening was destroying my sleep, Like I yeah, it

1663
01:23:25,520 --> 01:23:28,320
Speaker 2: would take me two hours. Like I'm someone who thankfully

1664
01:23:28,760 --> 01:23:30,680
Speaker 2: falls asleep pretty quickly. And it's like I would get

1665
01:23:30,680 --> 01:23:32,760
Speaker 2: into bet at like nine thirty and I wouldn't get

1666
01:23:32,760 --> 01:23:35,040
Speaker 2: to bed to like eleven thirty twelve because I was

1667
01:23:35,120 --> 01:23:38,040
Speaker 2: just like wired from playing pickaball for like seven to

1668
01:23:38,160 --> 01:23:40,800
Speaker 2: nine or whatever it was, And so I'm having to

1669
01:23:40,840 --> 01:23:44,080
Speaker 2: figure out I've just stopped playing because yeah, it's having

1670
01:23:44,120 --> 01:23:45,920
Speaker 2: such a big impact. But I appreciate try to try

1671
01:23:45,960 --> 01:23:46,840
Speaker 2: that out. I will try it out.

1672
01:23:46,920 --> 01:23:49,360
Speaker 1: Yeah, you'd be surprised. It might not be enough for you.

1673
01:23:48,960 --> 01:23:51,120
Speaker 1: You might you might have to do fifteen or twenty minutes.

1674
01:23:51,160 --> 01:23:52,439
Speaker 2: Yeah, or it might not work at all.

1675
01:23:52,960 --> 01:23:56,000
Speaker 1: But give it a go. You might. We've seen enough.

1676
01:23:56,000 --> 01:23:57,559
Speaker 1: I'm well, I'll try.

1677
01:23:57,880 --> 01:24:00,400
Speaker 2: Another audience question we had to answer was what do

1678
01:24:00,439 --> 01:24:03,599
Speaker 2: you suggest for women with pcos in terms of an

1679
01:24:03,600 --> 01:24:04,479
Speaker 2: ideal workout?

1680
01:24:04,640 --> 01:24:07,240
Speaker 1: So when you get into situations like that, whether it's PCOS,

1681
01:24:07,280 --> 01:24:11,080
Speaker 1: whether it's just simply really difficult menstrual cycles to manage,

1682
01:24:11,120 --> 01:24:13,880
Speaker 1: whether it's a menopause or you know, you know, if

1683
01:24:13,880 --> 01:24:17,040
Speaker 1: we're going through things like that. This area of research

1684
01:24:17,120 --> 01:24:21,799
Speaker 1: is so tricky because symptomology is so wide ranging. Defining

1685
01:24:21,840 --> 01:24:27,559
Speaker 1: menopause is physiologically easy, but even understanding you know, it

1686
01:24:27,560 --> 01:24:29,640
Speaker 1: could be six months or ten years, like, it's a

1687
01:24:29,680 --> 01:24:33,200
Speaker 1: really hard thing. Symptoms are up and down the menstrual

1688
01:24:33,240 --> 01:24:36,679
Speaker 1: cycle alone independent pcos you're adding on top of those things.

1689
01:24:37,600 --> 01:24:40,639
Speaker 1: I have yet to see a clear cut specific this

1690
01:24:40,760 --> 01:24:43,880
Speaker 1: is better crdit and just sort of like if you

1691
01:24:43,920 --> 01:24:46,599
Speaker 1: want to follow some guidelines and you're feeling better, I'm

1692
01:24:46,640 --> 01:24:50,160
Speaker 1: all in, like that's great. If not, though, I don't

1693
01:24:50,200 --> 01:24:52,600
Speaker 1: have a specific thing that says you have to do

1694
01:24:52,640 --> 01:24:58,360
Speaker 1: this this way. We on are yet to give women

1695
01:24:58,560 --> 01:25:01,439
Speaker 1: different styles of training while we're here. We don't train

1696
01:25:01,479 --> 01:25:05,080
Speaker 1: them differently just because they're women. We don't do anything

1697
01:25:05,120 --> 01:25:07,720
Speaker 1: different throughout the metal cycle with training or nutrition just

1698
01:25:07,760 --> 01:25:11,559
Speaker 1: because they're women. We do everything that's based on the individual.

1699
01:25:12,000 --> 01:25:14,200
Speaker 1: So if we need to do sustuff, we absolutely will.

1700
01:25:14,240 --> 01:25:16,080
Speaker 1: But we do not walk them in and say, oh, okay,

1701
01:25:16,400 --> 01:25:18,599
Speaker 1: our women do this solid training, our men do this.

1702
01:25:18,640 --> 01:25:21,040
Speaker 1: We absolutely do not. And I know that wasn't what

1703
01:25:21,080 --> 01:25:21,760
Speaker 1: you're asking, but.

1704
01:25:21,720 --> 01:25:23,479
Speaker 2: No, no, but that's really useful. Yeah, I didn't know that.

1705
01:25:23,479 --> 01:25:26,760
Speaker 2: I'm no, I'm intrigued. We definitely do have different protocols.

1706
01:25:26,760 --> 01:25:29,360
Speaker 2: You have it it's so individual, it's not based on gender.

1707
01:25:29,400 --> 01:25:32,280
Speaker 2: It's not like oh this is better for your strength

1708
01:25:32,320 --> 01:25:32,719
Speaker 2: and female.

1709
01:25:32,800 --> 01:25:36,559
Speaker 1: Yeah, yes, like men and women have massive differences and

1710
01:25:36,600 --> 01:25:38,519
Speaker 1: We're always gonna acknowledge and pay attention to those things,

1711
01:25:38,960 --> 01:25:40,880
Speaker 1: but I'm always just coaching you, and what.

1712
01:25:40,880 --> 01:25:42,920
Speaker 2: All the differences that people should be aware of.

1713
01:25:43,320 --> 01:25:47,760
Speaker 1: You have clear hormonal differences generally, right. One of the

1714
01:25:47,800 --> 01:25:49,960
Speaker 1: things that we have seen in our research, and I

1715
01:25:49,960 --> 01:25:52,080
Speaker 1: will say this, it's held true in our coaching practices.

1716
01:25:52,400 --> 01:25:56,080
Speaker 1: A lot of the times women handle volume better from

1717
01:25:56,120 --> 01:25:58,960
Speaker 1: an exercise perspective. And when I say handle, I mean

1718
01:25:59,040 --> 01:26:01,479
Speaker 1: you can give them more reps, more sets, they can

1719
01:26:01,479 --> 01:26:04,599
Speaker 1: train more often, their recovery is faster. The other way

1720
01:26:04,640 --> 01:26:05,400
Speaker 1: you can flip that.

1721
01:26:05,360 --> 01:26:05,880
Speaker 2: Why is that?

1722
01:26:06,439 --> 01:26:09,400
Speaker 1: Well, we've actually done some work here and nobody really knows.

1723
01:26:09,600 --> 01:26:12,600
Speaker 2: I noticed that my wife. My wife's like that, yeah.

1724
01:26:12,960 --> 01:26:17,520
Speaker 1: You honestly, like it's pretty true. My friend Brett Contreras

1725
01:26:17,560 --> 01:26:20,040
Speaker 1: made a really awesome post recently, and I'm like, wow,

1726
01:26:20,080 --> 01:26:22,680
Speaker 1: this is great specifically on this point. Again, I want

1727
01:26:22,680 --> 01:26:24,200
Speaker 1: to give him credit because I'm like, oh, actually, he

1728
01:26:24,520 --> 01:26:27,920
Speaker 1: nailed this. When people say things like, oh, we don't

1729
01:26:27,920 --> 01:26:30,479
Speaker 1: train men and women differently, like I just said, I

1730
01:26:30,520 --> 01:26:32,479
Speaker 1: generally hear that, go, okay, you never trained women like

1731
01:26:32,720 --> 01:26:34,599
Speaker 1: you never trained women. If you're gonna say that, that's

1732
01:26:34,600 --> 01:26:37,879
Speaker 1: exactly what Brett's post was, I'm like, okay, because honestly

1733
01:26:37,960 --> 01:26:39,880
Speaker 1: we sort of do now walking in we do not,

1734
01:26:40,120 --> 01:26:45,719
Speaker 1: but I know that oftentimes we can bring the volume up. Also,

1735
01:26:46,280 --> 01:26:49,640
Speaker 1: it oftentimes means they need more volume. Not always, but

1736
01:26:49,760 --> 01:26:52,240
Speaker 1: I'm hedging quickly of going okay, we got to start

1737
01:26:52,280 --> 01:26:54,519
Speaker 1: probably thinking more volume here. And if I'm not getting

1738
01:26:54,560 --> 01:26:57,040
Speaker 1: responses as quickly as you want, We're pretty quick to

1739
01:26:57,120 --> 01:27:00,720
Speaker 1: just go to volume and it oftentimes when oftentimes that

1740
01:27:00,760 --> 01:27:03,639
Speaker 1: I'll go the other direction when it comes to performance too,

1741
01:27:03,800 --> 01:27:06,840
Speaker 1: women because of that generally don't need as much of

1742
01:27:06,880 --> 01:27:08,559
Speaker 1: a taper. They don't need to have to, they don't

1743
01:27:08,560 --> 01:27:11,080
Speaker 1: have to back off as much to get that super

1744
01:27:11,080 --> 01:27:15,679
Speaker 1: compensation that that peaking day. Again, these are very yeah,

1745
01:27:15,680 --> 01:27:18,679
Speaker 1: broad generalizations, right, We're always coaching the individual.

1746
01:27:18,760 --> 01:27:20,240
Speaker 2: Yeah, we can't get specific.

1747
01:27:19,840 --> 01:27:23,479
Speaker 1: Without totally in front of us exactly. So those are

1748
01:27:23,680 --> 01:27:25,920
Speaker 1: someones that we kind of like pop out to immediately

1749
01:27:26,000 --> 01:27:31,760
Speaker 1: where we see differences. I've coached world champion females in

1750
01:27:32,720 --> 01:27:35,280
Speaker 1: probably six or more sports at this point, so we've

1751
01:27:35,280 --> 01:27:38,799
Speaker 1: done powerlifting and the UFC and a bunch of different sports.

1752
01:27:39,160 --> 01:27:43,880
Speaker 1: I'm wrestling. I can also say most often women are

1753
01:27:44,880 --> 01:27:48,920
Speaker 1: more in tune with their body than men, they generally

1754
01:27:48,960 --> 01:27:51,840
Speaker 1: give better feedback. Yeah, if you go ask one of

1755
01:27:51,880 --> 01:27:54,080
Speaker 1: our male athletes, like, how you feeling today, Like I

1756
01:27:54,160 --> 01:27:56,400
Speaker 1: know what, they're gonna say, pretty good, coach, like whatever,

1757
01:27:56,800 --> 01:27:59,080
Speaker 1: where women are more likely to be like, I feel

1758
01:27:59,120 --> 01:28:01,599
Speaker 1: pretty good. But back's a little bit tighter here. Energy

1759
01:28:01,640 --> 01:28:04,719
Speaker 1: is just a touchdown. You're like, oh, and they're really

1760
01:28:04,760 --> 01:28:06,920
Speaker 1: in tune with this. Things a little bit off over here.

1761
01:28:06,960 --> 01:28:09,160
Speaker 1: Men are like kind of blunt instruments. A lot of

1762
01:28:09,160 --> 01:28:15,000
Speaker 1: the times. Women will be more responsive to changes in

1763
01:28:15,040 --> 01:28:19,160
Speaker 1: caloric intake, where again men are a little more robust

1764
01:28:19,400 --> 01:28:21,400
Speaker 1: to those things. So you have to be really careful.

1765
01:28:21,680 --> 01:28:24,360
Speaker 1: You have to be really careful of lowering colories too much,

1766
01:28:24,400 --> 01:28:26,760
Speaker 1: too long. For women. You gotta be careful not in men,

1767
01:28:26,800 --> 01:28:29,080
Speaker 1: but you can get away with it a little bit

1768
01:28:29,120 --> 01:28:31,840
Speaker 1: more so when it comes to just sort of these generalities,

1769
01:28:31,880 --> 01:28:34,280
Speaker 1: those are the ones that pop up are the most

1770
01:28:34,840 --> 01:28:38,280
Speaker 1: some things that are counterintuitive. Actually, since we're here and

1771
01:28:38,520 --> 01:28:41,120
Speaker 1: there's a lot of research on this that I'd say

1772
01:28:41,280 --> 01:28:46,439
Speaker 1: empirically our coaching practice scientifically, we actually just published a

1773
01:28:46,439 --> 01:28:48,840
Speaker 1: men analysis. I was a co author on this one,

1774
01:28:48,920 --> 01:28:52,080
Speaker 1: so somebody else led this one. But you don't really

1775
01:28:52,120 --> 01:28:55,000
Speaker 1: see much of a difference in rate of increase between

1776
01:28:55,000 --> 01:28:58,000
Speaker 1: men and women in terms of strength and muscle. It's

1777
01:28:58,000 --> 01:29:01,200
Speaker 1: not that different. You grow it about this relative rate.

1778
01:29:02,360 --> 01:29:05,880
Speaker 1: It's just that men are generally bigger. So if you

1779
01:29:05,960 --> 01:29:09,000
Speaker 1: both gain ten percent, your absolute amount is is far

1780
01:29:09,080 --> 01:29:11,880
Speaker 1: much higher. So it looks like you just got up there.

1781
01:29:12,120 --> 01:29:15,320
Speaker 1: There are some subtle differences there within that analysis. You

1782
01:29:15,320 --> 01:29:17,160
Speaker 1: can read the details if you're a nerd like that,

1783
01:29:17,280 --> 01:29:20,200
Speaker 1: but the take hold message for that is it's it's

1784
01:29:20,280 --> 01:29:22,559
Speaker 1: pretty much the same. Yeah, And I would say our

1785
01:29:22,560 --> 01:29:26,600
Speaker 1: coaching experience has seen that we don't see women on

1786
01:29:26,720 --> 01:29:29,840
Speaker 1: average struggling to put on more muscle relative to men

1787
01:29:30,080 --> 01:29:33,720
Speaker 1: or strength. If the training and the nutrition and all

1788
01:29:33,720 --> 01:29:37,360
Speaker 1: the other factors are equal, they're going to progress pretty

1789
01:29:37,439 --> 01:29:41,240
Speaker 1: much equally for a long long period of time. The

1790
01:29:41,320 --> 01:29:42,720
Speaker 1: last one that would jump out to me is on

1791
01:29:42,760 --> 01:29:47,080
Speaker 1: a similar note there is we generally see women through

1792
01:29:47,160 --> 01:29:50,360
Speaker 1: aging are a little bit more successful against joint injury.

1793
01:29:50,560 --> 01:29:52,840
Speaker 1: Oh interesting, men are gonna be a little more banged

1794
01:29:52,880 --> 01:29:55,320
Speaker 1: up for the most part. So I think that's a

1795
01:29:55,360 --> 01:29:58,360
Speaker 1: believable story too. I don't know why, but well, I

1796
01:29:58,360 --> 01:30:01,320
Speaker 1: I could guess. But on a little more aggressive, probably

1797
01:30:01,360 --> 01:30:04,559
Speaker 1: worse decision making, but you get it. So categorically those

1798
01:30:04,600 --> 01:30:05,519
Speaker 1: would be some of the differences.

1799
01:30:05,720 --> 01:30:08,040
Speaker 2: Got it, Thank you, And I want to ask you

1800
01:30:08,040 --> 01:30:10,840
Speaker 2: a final five. These questions have to be answered in

1801
01:30:10,840 --> 01:30:13,960
Speaker 2: one word to one sentence maximum. Oh boy, So the

1802
01:30:14,080 --> 01:30:17,519
Speaker 2: vice question is what is the best health advice you've

1803
01:30:17,560 --> 01:30:18,960
Speaker 2: ever heard, received, or given?

1804
01:30:19,600 --> 01:30:23,920
Speaker 1: The notion of adaptability and plasticity is far greater than

1805
01:30:23,920 --> 01:30:27,479
Speaker 1: people realize. Your genetics play a big part, of course,

1806
01:30:28,160 --> 01:30:31,559
Speaker 1: but your lifestyle is far more important to your end

1807
01:30:31,640 --> 01:30:34,760
Speaker 1: story than your genetics. So you have the ability, the

1808
01:30:34,760 --> 01:30:38,479
Speaker 1: capacity within reach to make a significant improvement in any

1809
01:30:38,520 --> 01:30:41,479
Speaker 1: aspect of that. Look, feel perform that you choose some

1810
01:30:41,600 --> 01:30:44,240
Speaker 1: work there, but you have autonomy in your body.

1811
01:30:44,439 --> 01:30:47,360
Speaker 2: That's very hope giving. I love that question. Number two,

1812
01:30:47,360 --> 01:30:50,759
Speaker 2: what's the worst health advice you've ever heard or received?

1813
01:30:52,560 --> 01:30:56,559
Speaker 1: Oh boy, I'm gonna cheat with my answer here and

1814
01:30:56,680 --> 01:31:01,080
Speaker 1: give a antithesis to my first answer, which is the

1815
01:31:01,120 --> 01:31:03,360
Speaker 1: idea that there is a certain food you can or

1816
01:31:03,400 --> 01:31:05,680
Speaker 1: can't eat, that all of us in humanity have to

1817
01:31:05,720 --> 01:31:08,320
Speaker 1: be eating or sleeping, or training or living a certain

1818
01:31:08,360 --> 01:31:13,519
Speaker 1: way or we're going to be unhealthy. That is colossally untrue, unfair,

1819
01:31:13,560 --> 01:31:14,320
Speaker 1: and unhelpful.

1820
01:31:14,920 --> 01:31:18,639
Speaker 2: Great on to question number three. For someone who's really

1821
01:31:18,680 --> 01:31:22,360
Speaker 2: trying to lose some stubborn belly fat, what should they do.

1822
01:31:22,880 --> 01:31:26,320
Speaker 1: This will sound a little bit counterintuitive, but a large

1823
01:31:26,439 --> 01:31:31,439
Speaker 1: portion of your resting metabolic rate. Your metabolism is defined

1824
01:31:31,439 --> 01:31:34,800
Speaker 1: by how much muscle you have, So getting those last

1825
01:31:34,840 --> 01:31:37,920
Speaker 1: few pounds off the belly, maybe try to put some

1826
01:31:38,000 --> 01:31:41,439
Speaker 1: muscle on. My guess is you've already done everything else,

1827
01:31:41,520 --> 01:31:42,840
Speaker 1: so try that option.

1828
01:31:43,200 --> 01:31:46,160
Speaker 2: And would you recommend how or that's case specific?

1829
01:31:46,520 --> 01:31:47,120
Speaker 1: Yeah, totally.

1830
01:31:47,280 --> 01:31:49,720
Speaker 2: Question number four, what's something you used to believe to

1831
01:31:49,760 --> 01:31:54,880
Speaker 2: be true about health that you disagree with now?

1832
01:31:55,200 --> 01:31:58,839
Speaker 1: I have a lot of answers. I've been open honest,

1833
01:31:59,400 --> 01:32:02,120
Speaker 1: probably should do more about things that change. I was

1834
01:32:02,320 --> 01:32:07,960
Speaker 1: very against a cardiovascular exercise that like strength training is

1835
01:32:07,960 --> 01:32:10,479
Speaker 1: the only thing you need to do. That that's very wrong.

1836
01:32:10,760 --> 01:32:15,200
Speaker 1: I was also very against low carbohydrate diets in any form.

1837
01:32:15,240 --> 01:32:18,559
Speaker 1: I was very against intermittent fasting, and I think I

1838
01:32:18,600 --> 01:32:22,040
Speaker 1: wasn't totally wrong on that. But those are viable strategies

1839
01:32:22,400 --> 01:32:25,280
Speaker 1: for most people. They're not perfect for all goals, but

1840
01:32:25,360 --> 01:32:28,080
Speaker 1: those things are options. So I'd say those three specific

1841
01:32:28,120 --> 01:32:32,719
Speaker 1: ones but in general, I was simply too closed minded

1842
01:32:32,840 --> 01:32:36,960
Speaker 1: about assuming I knew what everyone wanted in terms of

1843
01:32:36,960 --> 01:32:41,200
Speaker 1: the outcome and the goal. When you do that, you

1844
01:32:41,240 --> 01:32:44,639
Speaker 1: start limiting options and you are working too much off

1845
01:32:44,640 --> 01:32:47,280
Speaker 1: of hubris. The more you realize people are looking for

1846
01:32:47,360 --> 01:32:50,160
Speaker 1: different things, then you start to realize, oh, okay, these

1847
01:32:50,439 --> 01:32:53,880
Speaker 1: are potentially acceptable. They just aren't going to get to

1848
01:32:53,880 --> 01:32:55,720
Speaker 1: where I thought everyone wanted to go, and that was

1849
01:32:56,080 --> 01:32:58,519
Speaker 1: not the appropriate approach. So all of your questions, by

1850
01:32:58,560 --> 01:33:00,519
Speaker 1: the way, I'm in like sentence nine, ha.

1851
01:33:01,040 --> 01:33:03,200
Speaker 2: But I love it, man. It's a good fifth and

1852
01:33:03,240 --> 01:33:06,040
Speaker 2: final question. It's a question we ask everyone who's ever

1853
01:33:06,040 --> 01:33:08,559
Speaker 2: been on the show. If you could create one law

1854
01:33:08,880 --> 01:33:10,920
Speaker 2: that everyone in the world had to follow, what would

1855
01:33:10,920 --> 01:33:11,200
Speaker 2: it be.

1856
01:33:11,520 --> 01:33:14,160
Speaker 1: You know what's quite funny about this answer is I

1857
01:33:14,240 --> 01:33:17,880
Speaker 1: literally sent a tweet out with it yesterday that said,

1858
01:33:18,080 --> 01:33:20,519
Speaker 1: I think we should make it illegal for people to

1859
01:33:20,520 --> 01:33:21,800
Speaker 1: recline their seats on airplanes.

1860
01:33:21,880 --> 01:33:23,639
Speaker 2: A that's so good.

1861
01:33:23,720 --> 01:33:24,800
Speaker 1: It's on my top of my mind.

1862
01:33:24,840 --> 01:33:26,800
Speaker 2: I'd be really mad at you for that. Love God,

1863
01:33:26,920 --> 01:33:29,200
Speaker 2: I hate that. But you can recline yours too.

1864
01:33:29,240 --> 01:33:32,240
Speaker 1: That's not because you're smashing into my lap and I can't.

1865
01:33:32,040 --> 01:33:34,920
Speaker 2: Work a right. Oh you're a worker, that's yeah.

1866
01:33:35,240 --> 01:33:37,800
Speaker 1: I'm like playing time is perfect, work time.

1867
01:33:38,439 --> 01:33:40,639
Speaker 2: Plain time is the only time I switched to entertainment.

1868
01:33:40,880 --> 01:33:43,080
Speaker 2: Oh really, yeah, I'll read a book or I'm watching

1869
01:33:43,120 --> 01:33:44,040
Speaker 2: something or no.

1870
01:33:44,280 --> 01:33:46,639
Speaker 1: Man, I hate it. So my chicking answer here would

1871
01:33:46,640 --> 01:33:48,839
Speaker 1: be able to make it illegal to recline seats on airplanes.

1872
01:33:48,920 --> 01:33:51,080
Speaker 2: I love it. Andndy Gallup and everyone, thank you so

1873
01:33:51,160 --> 01:33:53,280
Speaker 2: much for listening and watching Andy. Thank you for all

1874
01:33:53,280 --> 01:33:56,240
Speaker 2: your incredible insights wealth wisdom. I hope that you will

1875
01:33:56,280 --> 01:33:59,439
Speaker 2: take away one thing and apply it from this episode.

1876
01:33:59,479 --> 01:34:01,800
Speaker 2: Remember that that's my request. You won't be able to

1877
01:34:01,800 --> 01:34:03,439
Speaker 2: do all of it. You won't be able to do everything.

1878
01:34:03,479 --> 01:34:06,000
Speaker 2: Try and pick the one thing and just apply it

1879
01:34:06,040 --> 01:34:08,800
Speaker 2: to make a shift in your life. Follow Andy across

1880
01:34:08,880 --> 01:34:11,840
Speaker 2: social media, his podcast, everything else he has going on

1881
01:34:11,920 --> 01:34:14,800
Speaker 2: to make sure that you're connected to his insight. I'm

1882
01:34:14,800 --> 01:34:16,280
Speaker 2: sure it's had a big impact on you. I know

1883
01:34:16,320 --> 01:34:18,400
Speaker 2: it has on me and Andy, I look forward to

1884
01:34:18,439 --> 01:34:20,720
Speaker 2: having you on the show many many times. Thank you

1885
01:34:20,760 --> 01:34:21,160
Speaker 2: so much.

1886
01:34:21,280 --> 01:34:23,000
Speaker 1: That's my pleasure. Man, I can't wait to come back.

1887
01:34:23,400 --> 01:34:26,519
Speaker 2: Thank you. If you love this episode, you'll enjoy my

1888
01:34:26,640 --> 01:34:29,760
Speaker 2: interview with doctor Daniel Ahman on how to change your

1889
01:34:29,800 --> 01:34:31,519
Speaker 2: life by changing your brain.

1890
01:34:31,960 --> 01:34:36,920
Speaker 3: If we want a healthy mind, it actually starts with

1891
01:34:37,000 --> 01:34:40,200
Speaker 3: a healthy brain. You know, I've had the blessing or

1892
01:34:40,240 --> 01:34:44,720
Speaker 3: the curse to scam over a thousand convicted felons and

1893
01:34:44,840 --> 01:34:48,639
Speaker 3: over one hundred murderers, and their brains are very damage