Speaker 1: You want to gain more muscle, you want to have
Speaker 1: more energy, you want to have more mental focus. Okay,
Speaker 1: why haven't you done that before? I want to find
Speaker 1: what is that single thing that stops you from winning?
Speaker 1: And that's all I want to work on. Professor of Kinesiology,
Speaker 1: expert in muscle physiology, doctor Andy Gaalpin. What's going to
Speaker 1: earn more calories walking a mile or running a mile?
Speaker 1: Running a mile a calorie is energy walking a mile
Speaker 1: running a mile. It's the same thing.
Speaker 2: If someone's listening right now and they're thinking fitness and
Speaker 2: strength on my big goals this year, how do you
Speaker 2: encourage them to think about it?
Speaker 1: Number one predictor of success with training programs.
Speaker 2: Is the number one health and wellness podcast, Jay Sheetty
Speaker 2: Jay Shetty See one Only Shetty. Hey, everyone, welcome back
Speaker 2: to On Purpose, the place you come to become the happier,
Speaker 2: healthier and more healed. Today's guest is going to help
Speaker 2: us do that for our physiology, for our body, for
Speaker 2: our muscles. I'm excited for you to listen to this
Speaker 2: episode because I know it's going to make a big
Speaker 2: change in your life this year. Today's guest is Andy Galpin, professor,
Speaker 2: podcast host, and leading expert in human performance science with
Speaker 2: a PhD in Human bio energetics. Andy focuses on muscle physiology,
Speaker 2: strength training, and performance science and he has worked with
Speaker 2: elite athletes across sports, including Olympians, UFC fighters, MBA and
Speaker 2: MLB all Stars. Welcome to On Purpose, Andy Galpin. Andy,
Speaker 2: it's great to have you here.
Speaker 1: That's a pleasure, man. We have many friends in common.
Speaker 1: It's about time.
Speaker 2: Yeah, I love it. Thank you so much for being here,
Speaker 2: and I want to dive straight in and today what
Speaker 2: we did is we asked our audience to tell us
Speaker 2: what they wanted to know from you, and we had
Speaker 2: so many questions. People had so many things they wanted
Speaker 2: to learn. And I think when we're releasing this, it's
Speaker 2: going to be at a time when it's like kicking
Speaker 2: off the year. Okay, this is a big goal for people.
Speaker 2: This is what people want to achieve this year. They
Speaker 2: want to be fitter, they want to be stronger. And
Speaker 2: so the fast question I wanted to ask you is
Speaker 2: what routine is the best for someone that wants to
Speaker 2: gain muscle and lose weight.
Speaker 1: There is no specific direction to that, and I know
Speaker 1: that was like the most deflated answer possible after that
Speaker 1: enormous setup. But I'm saying that because I actually want
Speaker 1: to empower people, not the opposite. Having done this for
Speaker 1: many years, having taught for a very long time, one
Speaker 1: thing that is very clear if you give hyper specific
Speaker 1: answers to questions like that, When someone hears that and
Speaker 1: they go, oh, I can't do that exercise because my
Speaker 1: knee hurts, or I can't train like that because I
Speaker 1: fill in the blanks right, then they often feel like
Speaker 1: they can't do anything. And so what you do is
Speaker 1: you take people from ten to zero, and I hate that.
Speaker 1: I want to go everyone from zero to two. I
Speaker 1: want to get somebody to ten, but I want all
Speaker 1: the wins we can possibly get. And so if you
Speaker 1: look at that combination of things, you said two various things,
Speaker 1: specific things grow muscle, lose fat. Okay, great, That gives
Speaker 1: you effectively every option under the table for your fitness routine.
Speaker 1: There are some core things that will lay in that foundation,
Speaker 1: though that will be true regardless of your approach. I
Speaker 1: can hit those very quickly. This is a basic saying
Speaker 1: that we will variations of this, but the concepts are
Speaker 1: few and the methods are many. As long as you
Speaker 1: hit these next couple of concepts, you can choose all
Speaker 1: kinds of different methods. The methods are things like how
Speaker 1: many days you do it, you use kettlebell, do you run,
Speaker 1: do you go outside? Do you use group classes? Those
Speaker 1: are all methods. Methods. They're important. We can get to
Speaker 1: that detail, but concepts are few. Here's what that's going
Speaker 1: to look like. Are you doing something consistently? If you
Speaker 1: look across the literature for many years now, the strongest
Speaker 1: predictor of success with training programs, fitness programs, exercise programs,
Speaker 1: and nutrition programs. Number one predictor of success short and
Speaker 1: long term is adherents. You have to be consistent. I
Speaker 1: will take a consistent approach with a suboptimal program with
Speaker 1: a bad program any day of the week for that
Speaker 1: particular question. So be consistent. Second one is there's to
Speaker 1: be some sort of progressive overload. That doesn't mean you
Speaker 1: have to lift more weights, It doesn't mean you have
Speaker 1: to train harder or more, but there has to be
Speaker 1: some sort of intentional progress that could be done within
Speaker 1: the day of the week, the month. You get lots
Speaker 1: of ways to get there, but be consistent and try
Speaker 1: to keep progressing. Eventually, outside of that, we're getting into
Speaker 1: more nuance, and so now we're thinking about things like
Speaker 1: you probably want to use really high efficient movements. These
Speaker 1: are exercise types movement patterns that have a lot of
Speaker 1: cloric expenditure with minimal time. Most likely, I'm inferring from
Speaker 1: that question that person probably doesn't want to spend twenty
Speaker 1: hours a week and their fitness, and so you want
Speaker 1: to choose things. This is not typically isolation work, So
Speaker 1: I wouldn't spend twenty minutes doing bicep specific exercises for
Speaker 1: that particular person. You got to get a lot of
Speaker 1: muscles worked and you got to burn a lot of calories.
Speaker 1: So this could be a combination of some type of
Speaker 1: strength training program and some type of cardiovascular program or
Speaker 1: anything in between. The reality of it, though, is a
Speaker 1: rate one more time. And because I've done this many
Speaker 1: many times personally, this is consistent across the literature. Those
Speaker 1: two goals can be achieved with no or minimal cardiovascar training.
Speaker 1: These can be achieved with very minimal strength training. These
Speaker 1: can be achieved with body weight training, with any other
Speaker 1: combination of those things, you have tons of options there.
Speaker 1: So if that is truly your goal. Pick something that's
Speaker 1: going to give you a little bit of both sides
Speaker 1: of that equation. Stay safe, don't get hurt. You still
Speaker 1: got to work. And because this is our third one,
Speaker 1: there's got to be consistent effort there, So be consistent,
Speaker 1: keep doing it, try to be high productivity with that.
Speaker 1: And then you got to try I need a six
Speaker 1: to seven out of ten on an effort scale. We
Speaker 1: love to see a little bit more, but I'll live
Speaker 1: with six below six. We may not be having enough
Speaker 1: actual stimuli to grow muscle or lose weight, but you
Speaker 1: give me those three things and most people are going
Speaker 1: to have a tremendous amount of success.
Speaker 2: Absolutely, thank you for that. I appreciate the refresh answer
Speaker 2: not having to be specific, and I agree with you.
Speaker 2: I think that's a very fair way to go, and
Speaker 2: it's actually their new truth and reality to it as well.
Speaker 1: Yeah, you know, honestly, I have a hard time when
Speaker 1: I get questions like that because I want at home
Speaker 1: as a listener, when I hear people on podcasts, I'm like,
Speaker 1: would just give me, like one example. Some sensitive do that,
Speaker 1: But the reality of it is, that's not the most
Speaker 1: honest answer it's not the answer scientifically and me coaching
Speaker 1: people now, the people that I personally train in, the
Speaker 1: non athletes, it's not real. That's not really how I
Speaker 1: would approach them. So I tried to do my best
Speaker 1: to give an honest answer, and I know that's not
Speaker 1: always as tangible, but it is honest reality.
Speaker 2: Yeah, if someone's listening right now and they're thinking fitness
Speaker 2: and strength on my big goals this year, how would
Speaker 2: you encourage them? Like the work the people that you
Speaker 2: work with. If someone's like Andy, train me now, coach
Speaker 2: me now, how should I be thinking about my goals
Speaker 2: over the next twelve months? How do you encourage them
Speaker 2: to think about it?
Speaker 1: There's a handful of ways. We will always start a top. Okay,
Speaker 1: what's what's our biggest constraint? And that sounds a little
Speaker 1: bit backwards, but we call these things performance anchors. So
Speaker 1: you want a goal, right, and I use the soccer
Speaker 1: example here football, maybe if you're listening, you want to kick,
Speaker 1: you want a goal, and there's something in that way.
Speaker 1: There's a defender, there's a goalie there. What's your goalie?
Speaker 1: And I'm saying that to say, is it finances? Is
Speaker 1: it time? Is it injury. Is it you've never been
Speaker 1: to the gym before, and you're nervous because once I
Speaker 1: know that, the entire path I'm taking is going to
Speaker 1: be different based on that very first filter. You want
Speaker 1: to gain more muscle, you want to fill in all
Speaker 1: those planks. Okay, why haven't you done that before? Have
Speaker 1: you tried in the past and failed? If you never tried,
Speaker 1: that's the biggest lever we have to work on. If
Speaker 1: it is a finance issue, I can't afford gym membership, Okay,
Speaker 1: got it. Now I'm gonna take you on a totally
Speaker 1: different route.
Speaker 2: If it is.
Speaker 1: Unlimited finance like, okay, now we're doing next level stuff.
Speaker 1: If it's somewhere in the middle, we have different answers.
Speaker 1: So this could be a combination of saying, identify why
Speaker 1: you fail in the past or why you've never started,
Speaker 1: and overcome that barrier and I'm done. I'm gonna stop
Speaker 1: right there. That'll give me six months. Right in this
Speaker 1: initial case, and that person you laid out, I'm going
Speaker 1: back to what I said earlier. Adherence is number one
Speaker 1: and consistency over time. So I want this first January push,
Speaker 1: this February push, towards fitness like New Year, New Me.
Speaker 1: I want to win. I want wins, wins, wins. I
Speaker 1: don't care if it's an optimal program. It doesn't necessarily matter.
Speaker 1: We'll come to those details later. But I want you
Speaker 1: to have an experience through fitness that went, yeah, that
Speaker 1: was kind of it was okay, wasn't so bad, I
Speaker 1: wasn't super sore, and I okay, now you're a believer.
Speaker 1: Now I can get that two days a week to three.
Speaker 1: Now I can get you invest fifty dollars and get
Speaker 1: you a kettle bell at home. Okay, great, Like we
Speaker 1: can start pushing the pace here if we do the
Speaker 1: opposite and we give these big, huge charges, that can work.
Speaker 1: If you're an all end type of person, you maybe
Speaker 1: I could get you on that. All right, let's get
Speaker 1: it personality wise. But if that's not your personality, oftentimes
Speaker 1: that is a c and burned by February or March,
Speaker 1: and that actually dissuays you probably more from starting again
Speaker 1: the next time. So for the general population, as an
Speaker 1: aggregate answer here, I want to find what is that
Speaker 1: single thing that stopped you from winning? And that's all
Speaker 1: I want to work on when we program this for
Speaker 1: our executive clients and all those We look at the
Speaker 1: year and we look at this whole thing and we
Speaker 1: use what we call a quadrant model. So the quadrant
Speaker 1: is you get ten total points and you can choose
Speaker 1: to spend those ten total points across four areas. Right,
Speaker 1: so ten total, not forty total. Here are your four areas.
Speaker 1: And we do this practice before they start anything. They
Speaker 1: don't get a workout, before any this question is answered.
Speaker 1: We go through this exercise, We lay out their answer.
Speaker 1: This gets posted on a note card. It goes in
Speaker 1: their most vulnerable place. This could be their office. Where's
Speaker 1: the point where it's gonna You were gonna work out
Speaker 1: today and then you didn't. Is that your Netflix TV?
Speaker 1: Is that the office? Because you wouldn't stop working? Is
Speaker 1: it right? You could held the able to that, and
Speaker 1: we're gonna hold you accountable that. Here's what card looks like.
Speaker 1: Quadrant one is we'll just call it business. Whatever you
Speaker 1: do for your life and your finances. Okay, that's business.
Speaker 1: Quadron Number two is social family relationships, whatever that means
Speaker 1: to you. Number three is your physical health. Again, these
Speaker 1: these are wide ranging definitions and everyone gets to define
Speaker 1: it for themselves. Quater number four is recovery. So we
Speaker 1: start off by asking and we always do this and
Speaker 1: if if you want to play long, you're welcome to.
Speaker 1: This is kind of fun sometimes great, let's do that
Speaker 1: right now for you. So you got ten total chips
Speaker 1: to start with business? Of your ten, how many do
Speaker 1: you want to spend. Let's say this is January and
Speaker 1: you're gonna get kickstarted, Jay, where are you gonna put
Speaker 1: and it's time?
Speaker 2: Am I thinking about it in terms of time? Well?
Speaker 1: Energy, it's all of it, right, So we intentionally keep
Speaker 1: it vague. If I say you got life, energy, Yeah,
Speaker 1: you got ten, right, It could be money, could be combination, focus,
Speaker 1: attention resources, however that makes sense to you.
Speaker 2: Yeah, it's business, family.
Speaker 1: Let's start with business, health and recovery.
Speaker 2: Recovery, right, So business and I would end over what.
Speaker 1: Period of time, it doesn't matter you define.
Speaker 2: It, okay, So i'd say, yeah, over the year.
Speaker 1: Let let's do look, let's do it a quarter, quarter, one.
Speaker 2: Over the court? Okay. Yeah, So i'd say, honestly, well,
Speaker 2: I'll probably prioritize, will be like.
Speaker 1: Five, great, Yeah, most common answers five okay, by far
Speaker 1: the most common answers five. Nobody wants to say six
Speaker 1: because in their head they'll go, haven't got enough left?
Speaker 1: And no one and one knows it's not for yeah, right,
Speaker 1: so we'd five for business. Now let's go on to relationships.
Speaker 2: Relationships, I'd say, is well, my work business relationships are
Speaker 2: very strong in that sense of my personal relationships. It's
Speaker 2: an easy one for me. My my circle is small,
Speaker 2: so I'd say two.
Speaker 1: Okay, great, We're are seven now, right, how many are
Speaker 1: your fitness?
Speaker 2: Two?
Speaker 1: Great? Now we have an obvious one left. A couple
Speaker 1: of rules we have in this one. By the way,
Speaker 1: what you just gave is by far the most common
Speaker 1: toal answer. Almost everybody has this problem. There's issues with
Speaker 1: what you just said. We never let recovery be less
Speaker 1: than half of our next highest category. I'm happy you
Speaker 1: did two and one. That's great. Most people recovery end
Speaker 1: up going to zero. What does recovery mean? It doesn't
Speaker 1: necessarily mean a massage or asana or fine. That can
Speaker 1: be it. Recovery can be a night out with friends.
Speaker 1: Recovery can be I need a loan, time recovery tons
Speaker 1: of ways. What is the thing that gives you energy back?
Speaker 1: Is what we're trying to go after physical fitness, the
Speaker 1: same sort of thing. There's always overlaps between these things.
Speaker 1: We work through you on that one. So that routine
Speaker 1: you laid out s's fine, Okay, you gave me two
Speaker 1: for physical fitness. I'm going to construct a program now
Speaker 1: that says this is at most twenty percent of day's energy.
Speaker 1: If I come then and get you with this program
Speaker 1: five days a week, I know I've lost Ready, you're
Speaker 1: not going to get it. And if you are, are
Speaker 1: you going to get it? For three straight months? You
Speaker 1: just told me business was a really big priority. That's
Speaker 1: the same token. When you come back to me and
Speaker 1: you're asking and you're wondering why the program isn't getting
Speaker 1: you the success that you want, I'm going to say,
Speaker 1: you gave it twenty percent. What expectations did you have? Okay,
Speaker 1: what do you want to take it from? If you're
Speaker 1: not willing to move it from somewhere else, There's only
Speaker 1: finite things that a human can do. So we're going
Speaker 1: to walk backwards from that equation. So I might say, fine,
Speaker 1: we're there. Now, we get to quarter two, and you
Speaker 1: want to adjust that. You want more results, You want
Speaker 1: to lose more fat fill in the blank for the adaptation.
Speaker 1: I go, great, where are we going to pull it
Speaker 1: from It's not going to come from recovery. Now. It
Speaker 1: means less business, less friends. This is the ultimate dynamic
Speaker 1: we have to play right. People don't want to do
Speaker 1: the recovery and they don't want to pull it from there,
Speaker 1: but then they expect massive gains and fitness. We can
Speaker 1: get you through short periods of time. We have these
Speaker 1: special scenarios all the time where it's like, hey, the
Speaker 1: Olympics are coming, World champions. We can juice up this
Speaker 1: a little bit with all kinds of little two tricks,
Speaker 1: but those don't last and sometimes they burn you into
Speaker 1: a bigger hole. So if for thinking long term strategy
Speaker 1: with you, I'd say, great, I'm fine with two. We
Speaker 1: would score for a little program. And in your brain
Speaker 1: it goes to two and I'm watching and I'm like, Jay,
Speaker 1: you didn't do this thing for recovery. It's been three days,
Speaker 1: it's been a week. We're zero for recovery. Don't expect
Speaker 1: fitness goals with no recovery. Bam. Jay'd been out, went
Speaker 1: out again last night, went out a little again, took
Speaker 1: another trip, friends has been at three or four. You
Speaker 1: get the point here, right, so we can hold you
Speaker 1: really accountable to that and saying if you're not getting
Speaker 1: your fitness school number one starter is are you even
Speaker 1: giving it a chance to succeed? If not, we have
Speaker 1: a non starter and we have to change our expectations.
Speaker 1: If you want more results, you got to give me
Speaker 1: more pie, give me a bigger shot at it, and
Speaker 1: we'll get more results.
Speaker 2: Yeah. Super smart. Yeah, I really appreciate the constraint approach too.
Speaker 2: I found Mike Kid straight was travel and so I
Speaker 2: haven't traveled for the last six weeks, and I felt
Speaker 2: my absolute best with food, die everything.
Speaker 1: I've been on the road for probably eight straight weeks
Speaker 1: and I'm the opposite.
Speaker 2: Yeah, exactly. And that was my My life was like
Speaker 2: I'd be working out for one week, eating right for
Speaker 2: one week, everything's good, then traveling for one week and
Speaker 2: then one week. So I was one week on, one
Speaker 2: week off, and then I'd plan to spend these two
Speaker 2: months in LA And it has been life changing from
Speaker 2: a workout point of view, sleep point of view, recovery
Speaker 2: point of view. Everything we just talked about I can do.
Speaker 2: I have been doing five days of workouts a week,
Speaker 2: you know, eating really well, whatever, because I'm in one place,
Speaker 2: because I'm saying all of this to reiterate your point.
Speaker 2: It was all about the constraint. Oh, it was all
Speaker 2: about the constraint. I had the motivation, had the drive,
Speaker 2: I had the discipline, I had all that stuff. But
Speaker 2: travel was the thing that made me feel like I
Speaker 2: was having gains for a week and then losing it,
Speaker 2: and then getting discipline and then losing it, and that
Speaker 2: was just exhausting.
Speaker 1: So let me run you through two specific examples on that.
Speaker 1: I love you brought up travel. This is super easy.
Speaker 1: We have a coaching program called ARATA. This is this
Speaker 1: like excellence and kind of everything program. If you were
Speaker 1: an RTA with us right now, I would say, great,
Speaker 1: you've been home. I'm gonna change your entire program. It's
Speaker 1: gonna be more gym stuff. We're gonna lift more weights.
Speaker 1: We're gonna have a very specific plan. I'm gonna ask
Speaker 1: you to report back exactly how much you lifted, and
Speaker 1: we're gonna track it and we're gonna do heavy there.
Speaker 1: Had we flipped the role and you were all of
Speaker 1: a sudden on the road, I would say great, if
Speaker 1: I gave you that same program. That's gonna be a
Speaker 1: terrible one. It's not gonna work well because everywhere you
Speaker 1: land you're gonna have to go to find a gym.
Speaker 1: It's not gonna work. And then the hotel gym socks
Speaker 1: like I've set you up for failure. That's bad coaching.
Speaker 1: I would have send six weeks going. You know what,
Speaker 1: here's what we do. It's called a flexible program. We
Speaker 1: don't need anything more than a band and a kettlebell. Okay,
Speaker 1: maybe not even kettlebell, and we're gonna rotate the days.
Speaker 1: So what I mean by that is right now, if
Speaker 1: you're at home, I would say, okay, Mondays are this,
Speaker 1: Tuesdays are this, Wednesdays are this, And when you didn't
Speaker 1: do that on Wednesday, I'd be calling you why didn't
Speaker 1: you finish? Why didn't we train Wednesday?
Speaker 3: Do?
Speaker 1: But I don't care. I'm on it right That doesn't
Speaker 1: working on the road. I would do more flexible program
Speaker 1: where we have a concept we're trying to hit. We're
Speaker 1: trying to get a strength training day in. You do
Speaker 1: that strength training day, whatever day that comes up. As
Speaker 1: soon as you get in, we check it off and
Speaker 1: then we have say the next day is going to
Speaker 1: be a long duration workout, great, you get that and
Speaker 1: when you can. But we also have flexibility because when
Speaker 1: you go, hey, you know what, I got an extra
Speaker 1: hour today. There's no gym, but I went for an
Speaker 1: hour walk. Boom, got that thing in. You have different
Speaker 1: things you can plug in, play based on availability, time
Speaker 1: and energy. Right, So that's the way to have you
Speaker 1: success at the end of the six weeks. We wouldn't
Speaker 1: have probably made a ton of progress on you if
Speaker 1: you're on the road constantly, but we would have not
Speaker 1: gone backwards anywhere. The literature is really clear, the science
Speaker 1: is clear. You can maintain muscle size, you can maintain
Speaker 1: muscle strength very very well. Cardiovascar fitness is incredibly stable.
Speaker 1: With one or so training sessions per week, we could
Speaker 1: have kept you right where you're at. And then we
Speaker 1: would have looked at this and said, Okay, our expectations
Speaker 1: for progress are not going to be high during jay
Speaker 1: six weeks of travel. Let's all set expectation here. But
Speaker 1: when we get home, we're getting after it and our
Speaker 1: expectations are higher. So at the net end of both
Speaker 1: of those, you add them together and you see where
Speaker 1: I'm going with that, right, Yeah, So it's not just
Speaker 1: expecting yourself to gain five pounds of muscle every single month.
Speaker 1: It's unrealistic. We have looked at the whole quarter. The
Speaker 1: whole year is what we in our tabe. We look
Speaker 1: at the whole year for people and we go, okay, great,
Speaker 1: quarter one is not the quarter. We're gonna go after it.
Speaker 1: We're gonna work on mobility, We're gonna work on our
Speaker 1: breath work, We're gonna work on thousands of other things
Speaker 1: that can be done on the road, can be done
Speaker 1: to traveling. We're gonna get our best gains in filling
Speaker 1: the other blank when we've got maybe it's quarter three,
Speaker 1: and we actually have goals for each quarter for the
Speaker 1: year that are plotted out and so we give people
Speaker 1: the best chance of success. The best example I can
Speaker 1: give of that is quarter four is the worst possible
Speaker 1: time to have fat loss goals in America. Like it's impossible.
Speaker 1: You run into Halloween, I have a little bit of candy, right,
Speaker 1: and then it's like, well, I'll get back on it.
Speaker 1: But reality it is like Thanksgiving's gonna be he in
Speaker 1: a couple of weeks. All the way out through New
Speaker 1: Year terrible. If you try to have, for most people
Speaker 1: a huge fat law school, you're gonna lose. So we
Speaker 1: don't play that game. You know, we typically focus on
Speaker 1: this part of the year. We're going to shift towards
Speaker 1: muscle growth. That's when you need excessive calories. Right, let's
Speaker 1: feed the beast. Let's not fight our life. Life will win.
Speaker 1: We're going to go back typically, just as you know
Speaker 1: big examples here, it's different for everyone. We will focus
Speaker 1: more typically on fat loss quarter two. You know why,
Speaker 1: no holidays, nothing around, and everyone has a little bit
Speaker 1: of extra motivation to look a little bit better over
Speaker 1: the summer when the sun comes out and they're more
Speaker 1: likely have their shirts off, colding down. So it fits
Speaker 1: life a little bit better. Is you see my point here?
Speaker 2: Yeah, seasons tall, seasons of when to shift and sometimes
Speaker 2: we have one goal. It's really basic, it's really simple.
Speaker 2: It's like I want to do this and it's not
Speaker 2: possible throughout the year and we don't shift and mode it.
Speaker 2: And I think, Andy, you know, I'm taking a couple
Speaker 2: of steps back here, but it comes from this societal
Speaker 2: view of what fitness is, right, Like that's and I
Speaker 2: want to talk about that with you because I love this. Yeah,
Speaker 2: because I just feel like, as I'm listening to I
Speaker 2: know it's one of the biggest challenges is we don't
Speaker 2: actually know. It's like every year there'll be a new thing,
Speaker 2: like strength is really important, Protein's really important, this whatever, right,
Speaker 2: and it just there's a new fad every year, and
Speaker 2: I don't want to talk about that with you. But
Speaker 2: I think for a lot of us, we don't really
Speaker 2: know what the pillars of fitness are, like, we don't
Speaker 2: know what defines someone as fit. We just have goals like, oh,
Speaker 2: I want abs this year, I want this this year,
Speaker 2: I want less belly fat this year. And you know,
Speaker 2: for someone who grew up overweight, I grew up overweight
Speaker 2: and then when I changed my diet started working out,
Speaker 2: I just got super skinny and lean. It's like, to me,
Speaker 2: there was a point in my life where I just
Speaker 2: believed if I was lean and I wasn't overweight, then
Speaker 2: I was healthy. Right. It was as basic as that,
Speaker 2: And I think a lot of us carry that around
Speaker 2: where it's like you see someone with abs or whatever
Speaker 2: you want, and it's like, yeah, they're healthy, they're fit.
Speaker 2: If you had to break down and say what is
Speaker 2: the pursuit of fitness? What's the Hey everyone, it's Jay
Speaker 2: Schetty and I'm throwed to announce my podcast tour. For
Speaker 2: the first time ever. You can see my on Purpose
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Speaker 1: Yeah no, I absolutely love that. So ats highest category.
Speaker 1: We always define it as people generally want three things
Speaker 1: in their fitness. They want to look good, they want
Speaker 1: to feel good, and they want to perform good. Part
Speaker 1: of my grammar right now, what does look mean? I
Speaker 1: don't know. You tell me you want to have this
Speaker 1: look or you don't want I do not care. But
Speaker 1: at some point you want your body to look a
Speaker 1: certain way or not like a certain way. Up to
Speaker 1: you to define. You want it to feel a certain way.
Speaker 1: You want to feel strong, you want it to feel fast.
Speaker 1: You want it to feel mobile, you want it to
Speaker 1: feel don't care. You define that. Then you want to perform.
Speaker 1: What's that mean? You want to have more energy, you
Speaker 1: want to have more mental focus, you want to have
Speaker 1: a digestion problem to go away, you don't want that
Speaker 1: knee pain gone. Okay, So it's a look of feel
Speaker 1: or performance metric as ultimately everybody's after, right, Yeah, So
Speaker 1: from our professional athletes to none, to the students that
Speaker 1: work in my lab for our research questions. That's the
Speaker 1: first lens I'm looking at what does that mean for you?
Speaker 1: So when I'm designing a when we're designing a study,
Speaker 1: or we're again work with the individuals. Filter number one,
Speaker 1: What does fit? What does look mean to you? What
Speaker 1: does feel? What does performed look to you? Now I'm calibrated,
Speaker 1: right because I love this question so much. Fitness can
Speaker 1: be I just want to be able to surf every day, amazing,
Speaker 1: I'm in right. Fitness just means I want more energy
Speaker 1: with my kids. I'm here for all of that. All
Speaker 1: of that can be rooted performance. We have a saying
Speaker 1: that if you have a body, you're an athlete, which
Speaker 1: is to say, I don't care if you want to
Speaker 1: use those physical abilities to shoot a basketball or hit
Speaker 1: a golf ball like some of our lines, or you
Speaker 1: want to use that to just run your business better,
Speaker 1: be a better leader, make better decisions, be able to
Speaker 1: work more hours and less fatigue. Fine, you're still asking
Speaker 1: your body to perform. It's the exact same thing except
Speaker 1: for a couple of little points at the end of
Speaker 1: physical movement skill. Right, So that's answer number one. Now,
Speaker 1: taking this question entirely differently, if you look at what
Speaker 1: is generally true for most people, fitness is a combination
Speaker 1: of a handful of things. You want to be able
Speaker 1: to do activities and not pay major consequences, that is it, Right,
Speaker 1: I want to be able to walk up this dang
Speaker 1: hill and then not wake up tomorrow in screaming pain.
Speaker 1: So it is a I want to do A and
Speaker 1: then I don't want B to happen as a consequence, Right,
Speaker 1: So I want to empower everyone to be able to
Speaker 1: have that and then not pay major consequences, whether it's
Speaker 1: injury or handful of other things. So for most people
Speaker 1: to be execute a resilient physiology, that is to be
Speaker 1: able to do many things. It's one of the reasons. Again,
Speaker 1: we called it our tades. This is this concept of
Speaker 1: I want to be able to do many things and
Speaker 1: then not have some of your consequences. So you're gonna
Speaker 1: have to have some semblance of physical strength number one. Right,
Speaker 1: you don't any to be a powerlifter or a bodybuilder
Speaker 1: or a weightlifter, blah blah blah, but minimal levels of strength.
Speaker 1: If you want to look at this from the medical perspective,
Speaker 1: I can make that argument. We can go into tons
Speaker 1: of the research.
Speaker 2: I was about to ask you that, yeah, why is
Speaker 2: strength so important? Because I feel like we've undervalued it
Speaker 2: for a long time, and you don't. You could go your.
Speaker 1: Whole work, well, I would say that we as a
Speaker 1: strength finishing field didn't help ourselves much. This was actually
Speaker 1: the whole fun story here. In the early nineteen hundreds,
Speaker 1: strength training was viewed as something that was really deleterious.
Speaker 1: It was dangerous. There's a long story here, but you'll
Speaker 1: have a heart attack. It's this thing, right, And that
Speaker 1: stayed along for a long period of time. The science
Speaker 1: said it was bad for you, and then the science changed.
Speaker 1: In fact, there's a famous individual, namber doctor Karpovich, who
Speaker 1: himself was a scientific advocate of this is dangerous, and
Speaker 1: then collected more data and realized, actually, it's not dangerous,
Speaker 1: and then, oh my gosh, there's all these health benefits
Speaker 1: that happened in the nineteen fifties and sixties right after that.
Speaker 1: On the back of it, you've got Arnold Schwarzenegger, you've
Speaker 1: got pumping iron, you've got Conan, You've got these things,
Speaker 1: and you went from bad for my health to oh
Speaker 1: my gosh, I can become a superhero. And this empowered
Speaker 1: a generation of men mostly oh my gosh, I can
Speaker 1: become a physical superhero. That was awesome, But the downside
Speaker 1: of that was everyone's association within with strength training was
Speaker 1: muscle and bodybuilding, and that is a very limited perspective
Speaker 1: of strength. So scientifically, the people in this field were
Speaker 1: not strength training people. The exercise physiologists, the nutrition and
Speaker 1: scientists for in most part the nineteen sixties through nineties
Speaker 1: were all in durance folks, and so you had no
Speaker 1: research being done. You couldn't make the argument anymore that
Speaker 1: it was bad for your health, but there was no
Speaker 1: argument that it was really great for your health. And
Speaker 1: they had a whole generation of kids like me who
Speaker 1: came up on that, but then also like science and
Speaker 1: started saying like, why aren't we doing studies on strength
Speaker 1: and high intensity stuff? And well, that only lasted so
Speaker 1: long before work started coming out in that area. And
Speaker 1: now it is so clear. We have mechanism, we have
Speaker 1: epidemiological evidence, we have randomized control trials in men and
Speaker 1: women young old, and that research goes on. Physical strength
Speaker 1: is one of these single strongest upun intended predictors of
Speaker 1: life span. And so you've got lifespan, which is how
Speaker 1: long you're going to live. You have health span, which
Speaker 1: people talk about now, which is how healthy are you
Speaker 1: within those years? And now scientifically we call that strength span, right,
Speaker 1: And what they're saying is strength span. It's not the
Speaker 1: only thing that matters, but it's an important characteristic to
Speaker 1: your health span. If you lack physical strength, number of
Speaker 1: things start to happen. Number one. This is one of
Speaker 1: the reasons why we look at for the record like
Speaker 1: leg strength and grip strength as two of the most
Speaker 1: ubiquitous predictors. You'll see this all across the literature as
Speaker 1: statistically significant predictors of mortality, and in fact, some of
Speaker 1: the papers that directly compare strength again mostly leg strength,
Speaker 1: leg extension, and grip strength to VO two max oftentimes
Speaker 1: but not always, but oftentimes will show strength as a
Speaker 1: stronger predictor of mortality or all cause mortality than veotwo max.
Speaker 1: So we've talked at nauseum, you know, in the last
Speaker 1: bunch of years about important biot maxes, and it's absolutely true.
Speaker 1: But strength is right there as an equivalent predictor of
Speaker 1: how long you're going to live. So the question is why, Well,
Speaker 1: you have correlation and causation here, lots of evidence on
Speaker 1: both sides. If you are weak, say in your hands,
Speaker 1: it is a proxy for overall strength. So that of
Speaker 1: itself is true. It's also direct intervention. If you can't
Speaker 1: carry a bag confidently, and you can't put a backpack
Speaker 1: in an overhead compartment, you're not going to take the bus.
Speaker 1: You're very less like you're much less likely to go
Speaker 1: on an airplane. This now get least to secondary problems
Speaker 1: with social isolation. You're not confident. One of the single
Speaker 1: biggest predictors of one of the second biggest issues we
Speaker 1: have with unsuccessful aging is that people when people start
Speaker 1: to feel like they become a burden on society, they
Speaker 1: start to withdraw rapidly. No one wants to be the
Speaker 1: person in line holding everybody up. No one wants like
Speaker 1: you just you know all those examples there, right, So
Speaker 1: people are more likely to just socially withdraw. And now
Speaker 1: we're having all the secondary problems of social isolation, and
Speaker 1: even physical activity starts to go down because people don't
Speaker 1: leave their house, they watch TV more, and this whole
Speaker 1: cascade of things start to happen. So we have direct
Speaker 1: and indirect mechanism there that say, again, you don't have
Speaker 1: to be massively strong, but just maintain some semblance of
Speaker 1: grip strength. Your legs are going to tell the same story.
Speaker 1: This is your interface with the world, your legs in
Speaker 1: your hands, and so your ability to locomot to move
Speaker 1: throughout the world is mostly your legs. If you don't
Speaker 1: feel confident that you can walk up the steps to
Speaker 1: that museum slowly, you stop going on those trips. You
Speaker 1: start doing that extra thing. It hurts too much, it's
Speaker 1: too exhausting. Again, fill in all the blanks here. And
Speaker 1: so having some sort of physical leg strength gives you
Speaker 1: confidence that allows general physical activity, which then pays all
Speaker 1: those additional benefits that doesn't even carry and count the
Speaker 1: direct physical benefits. So if we start looking at muscles,
Speaker 1: specifically muscle quality, and this can be defined a lot
Speaker 1: of different ways. Is going to regulate in part things
Speaker 1: like your blood glucose and you've I'm sure talked to
Speaker 1: many people about the importance of metabolic health. Skeletal muscle
Speaker 1: is going to explain about eighty percent of the variance
Speaker 1: in your resting metabolic rate. That's that's your your faster
Speaker 1: slow metabolism. Again, eighty percent of the variants is going
Speaker 1: to be explained by how much lean muscle you have
Speaker 1: for the most part, so you don't need to be huge.
Speaker 1: But losing muscle is called sarcopainia. If you lose muscle
Speaker 1: faster than you should be with aging highly associated with
Speaker 1: inflammatory states, reduced resting metabolic rate, which then goes right
Speaker 1: back to the equation glucose regulation, inflammation that all of
Speaker 1: these things start to happen. Last fire host, I know
Speaker 1: I'm going after it this little bit here, but this
Speaker 1: is a topic of clear passion to me. Is you
Speaker 1: have the presence of strength as well as the act
Speaker 1: of the training itself. So going through the strength training
Speaker 1: process has additional benefits to things like your central nervous system, brain,
Speaker 1: and neurological system. The evidence is very clear your physical
Speaker 1: brain will stay healthier in terms of white matter and
Speaker 1: things like that. When you strength train, it will stay
Speaker 1: around a lot longer. There's actually a lot of research
Speaker 1: now that's starting the points to the fact that things
Speaker 1: like dementia and Alzheimer's late on set specifically is highly preventable.
Speaker 1: And that by highly I mean it's an extraordinarily high number.
Speaker 1: You'd have to get a neuroscientist on to to really
Speaker 1: get numbers there, but it is way more preventable than
Speaker 1: we realize, specifically from physical activity and exercise as not
Speaker 1: the only thing there, but a huge component to that. Lastly,
Speaker 1: why remember the way that you move throughout the world
Speaker 1: has three big components to it. So when you picked
Speaker 1: your leg up like that and you just shifted your toe,
Speaker 1: what ended up happening there is three things. Some signal
Speaker 1: went from your central nervous system. This could be your brain,
Speaker 1: spinal cord, it doesn't matter. Nerves sent a signal. That's
Speaker 1: part one. Part two. Those nerves activate or turn on muscles,
Speaker 1: and then the muscles contract. That's part two. Those muscles
Speaker 1: are surrounded by connected tissue. The connected tissue actually is
Speaker 1: tied in your bone pulling. The connective tissue is what
Speaker 1: actually made your foot move like that. So connective tissue
Speaker 1: is part three. So the reality is anytime your strength training,
Speaker 1: you're keeping connected tissue healthier, you're keeping that muscle quality high,
Speaker 1: and you're can continuing to keep that nervous system activated.
Speaker 1: Keeping that nervous system alive is keeping your brain alive.
Speaker 1: It's physically what you're doing. It's keeping your entire nervous
Speaker 1: system around and fine tune. It's the same process. And
Speaker 1: so when we tend to think about strength training as
Speaker 1: something we're doing for our muscles, we cannot forget we're
Speaker 1: also doing it for our joints, we're doing it for
Speaker 1: our bones, and we're also doing it for our brains
Speaker 1: and nervous system.
Speaker 2: It's h Yeah, I really appreciate that. I actually please
Speaker 2: go into as much detail as you like. It's very
Speaker 2: useful to get to that granular level to actually understand
Speaker 2: the value of strength training because I think, like you said,
Speaker 2: because of the bad pr that it's had for so long,
Speaker 2: we've kind of we did ourselves. Yeah, we did ourselves. Yeah,
Speaker 2: I was gonna ask you. You specifically spoke about leg
Speaker 2: muscles and like strength training there, what's the difference between
Speaker 2: in walking because we always hear walk ten thousand steps
Speaker 2: if that's the least you can do. What's happening when
Speaker 2: you're walking ten thousand steps versus running you know, a mile,
Speaker 2: three miles, five miles, whatever it may be, versus strength
Speaker 2: training with weights for your legs.
Speaker 1: Great, I'm you're on fire. I love these questions so much.
Speaker 1: Let me ask you trick question, and I'm telling you
Speaker 1: I'm tricking you right now. Yeah, right, what's gonna burn
Speaker 1: more calories walking a mile or running a mile?
Speaker 2: Running a mile?
Speaker 1: What's calorie?
Speaker 2: Oh? Walking? Sorry, my bad?
Speaker 1: A calorie is energy? Right, calories work?
Speaker 2: Right?
Speaker 1: Walking a mile? Running a mile?
Speaker 2: Oh, same thing, It's the same thing. Interesting.
Speaker 1: Yeah, Now it's a bit of a trick because you
Speaker 1: probably would burn a few more calories walking rather because
Speaker 1: there's a little bit of inefficiency in the system. But theoretically,
Speaker 1: if you're simply looking for caloric work, this is why
Speaker 1: we have so much evidence at this point, you can
Speaker 1: manage calories anyway. You'd lie that'll hit people if you
Speaker 1: like long duration slower stuff you like, you know, cardio
Speaker 1: or her I hate those phrases, but if that's ringing
Speaker 1: a BELTI things like cardio, okay, because it doesn't mean anything, right, well,
Speaker 1: it's cardioask or training anything that uses your heart, like, well, fantastic.
Speaker 1: That is literally every form of exercise right, Like, it
Speaker 1: doesn't make any sense if you hate that, though you
Speaker 1: don't ever have to do it. We can get this
Speaker 1: same place. And the energy thing I just gave you
Speaker 1: was just a little silly example of saying, hey, look,
Speaker 1: if we really actually get down to the physiology and science,
Speaker 1: these are not major differences like people think that they are.
Speaker 1: So if I'm looking at fitness across the entire spectrum here,
Speaker 1: I think it's helpful to break it up into three
Speaker 1: global areas. If you can't tell by this point in
Speaker 1: the show, I'm a teacher, so.
Speaker 2: I love that.
Speaker 1: Like systems and numbers, Yeah, it's great. Number one, what
Speaker 1: you laid out when you said walking ten thousand steps,
Speaker 1: I will bucket that into physical activity. This is human movements.
Speaker 1: We should have a false state of human movement, right,
Speaker 1: whether this is walking, standing, playing with our kids, gardening.
Speaker 1: If you're in a laborer and you have a physical fantastic.
Speaker 1: So if you're listening to this and you're thinking my
Speaker 1: lifestyle is really active because I'm a construction worker or
Speaker 1: I'm a nurse and I'm walking up, okay, you probably
Speaker 1: don't need to go out of your way to do
Speaker 1: a whole bunch of low intensity card of basket exercise.
Speaker 1: You could. But if we're trying to get really efficient
Speaker 1: saying kind of what's my minimal viable option here, I
Speaker 1: could say if we got to give one up, let's
Speaker 1: give that one up, because you're getting your ten thousand,
Speaker 1: or fifteen or twenty thousand steps. If you've ever paid
Speaker 1: attention to a teacher's my wife spent seventeen years as
Speaker 1: a preschool special ed teacher. Her step count was outrageous
Speaker 1: because her whole life was just going three steps at
Speaker 1: a time trying to keep a kid from doing something
Speaker 1: really naughty or dangerous or whatever. So there's a lot
Speaker 1: of professions that are even outside of a true construction jobs,
Speaker 1: that get a lot of physical activity. They don't realize it.
Speaker 1: So said I'm gonna go we're good there. Maybe we're
Speaker 1: gonna go float in category two, which is we'll just
Speaker 1: call this structured cardiovascular exercise. This is intentionally going to
Speaker 1: work out. This could be intervals, it could be swimming,
Speaker 1: it could be pickleball, sports, wrestling, like any number of things.
Speaker 1: It could be higher intensity stuff or even lower intensity stuff.
Speaker 1: But you're you're going to work out, right, heart rate's
Speaker 1: going to be much higher here. You're probably gonna break
Speaker 1: a sweat or something like that. I hope you're not
Speaker 1: breaking a sweat walking like that's physical activity, right. So
Speaker 1: if if those things help you kind of understand the
Speaker 1: general category of number two, that's what we're after. So
Speaker 1: if we go back to that nurse or that teacher
Speaker 1: and we're thinking, okay, we're good over there, but we
Speaker 1: still didn't need to get one to two days a
Speaker 1: week most likely of this structured cardiovascular training. If we
Speaker 1: want to make it simple, give me one day where
Speaker 1: we get a really high heart rate. I'd like this.
Speaker 1: I'll call it max. It doesn't necessarily need to literally
Speaker 1: be one hundred percent, but it's gonna have to be
Speaker 1: well past comfort zone. One day a week is all
Speaker 1: we really need up. There doesn't have to be a
Speaker 1: long time. I don't care the method you pick. I
Speaker 1: don't care the machine you go on. Do you want
Speaker 1: to run sprints? I'm all for it. You want to
Speaker 1: swing kettlebels to do it?
Speaker 3: Like?
Speaker 1: Great? What I'm looking at is did we get that
Speaker 1: node knocked off?
Speaker 2: Yes?
Speaker 1: We got heart right up there? Cool. Category three is
Speaker 1: more of our traditional strength training thing. And you asked
Speaker 1: a little bit of a question earlier, but why is
Speaker 1: that different? Why is it not the same. Why isn't
Speaker 1: the walking and the higher intensity what I did sprints?
Speaker 1: Why my legs are tired and sore? Why is that
Speaker 1: not strength training? Well, there's a very specific reason. First
Speaker 1: of all, it's pretty good. If that's all we can do,
Speaker 1: I'll take it. That's a win. But your muscles are
Speaker 1: actually constructed of hundreds of thousands of individual muscle fibers.
Speaker 1: So I think of this like a ponytail. So a
Speaker 1: ponytail you think of as like one thing, but in
Speaker 1: reality is just a conglomerate of a bunch of individual hairs.
Speaker 1: That's how your muscles work. You have lots of hair
Speaker 1: we call a muscle fiber in there. Each one of
Speaker 1: those muscle fibers can be broadly categorized as either fast
Speaker 1: twitch or slow twitch. Fast twitch does what it sounds like.
Speaker 1: Slow twitch is more has more modochondria in it. It
Speaker 1: handles most of your basal physical activity. Right now, you
Speaker 1: and I are using almost exclusively slow twitch fibers. Nothing
Speaker 1: we're doing fast here right, and so they're not fatigable.
Speaker 1: So if I ask you to take your finger, yeah,
Speaker 1: maybe your right finger, left finger, we'll do left finger,
Speaker 1: and reach up and touch your nose with that left finger. Now,
Speaker 1: what you just did right there is you activated a
Speaker 1: set of neurons that said okay, turn on the muscles
Speaker 1: in combination to touch that nose. The neurons you just
Speaker 1: turned on are very low threshold, which means they're easy
Speaker 1: to activate. They're very energy efficient, but they're going to
Speaker 1: activate generally those slow twitch fibers. Now, if I said,
Speaker 1: grab that can of juice, will you or too sorry
Speaker 1: to call a juice? Yeah, t yes, fucking yeah, okay, great,
Speaker 1: put that back in your left hand. Now do the
Speaker 1: same exact activity and raise it to your nose.
Speaker 2: Boom.
Speaker 1: You just did the exact same process, but you needed
Speaker 1: to produce more force. Why could you get an extra
Speaker 1: eight ounces or something in that? So your body went,
Speaker 1: wait a minute, I'm assuming nothing was going to be
Speaker 1: in my hand. But then I realized there's an additional
Speaker 1: amount of force needed. And so how did it increase
Speaker 1: force production? Your muscle fibers can't squeeze any harder when
Speaker 1: they contract. They contract as hard as possible every single time.
Speaker 1: The only way that you increase force production is to
Speaker 1: turn on more of those nerves. We just train our
Speaker 1: nervous system. That's what it is, more of those nerves
Speaker 1: turned on. If I were to now take that t
Speaker 1: and we had it made it forty kilos, the only
Speaker 1: way that you can continue to produce more force lifted
Speaker 1: up to your nose is to turn on those additional
Speaker 1: muscle motor neurons, which are going to be your faster
Speaker 1: with muscle fibers. So if we extend this all out
Speaker 1: when you're doing those other activities, you're not ever going
Speaker 1: to get to that high threshold. You're never going to
Speaker 1: use those muscle fibers. And so one of the things
Speaker 1: we know, so what happens with aging when we omit
Speaker 1: strength training or strength training like activities, those motor neurons
Speaker 1: and those muscle fibers die, and this is why we
Speaker 1: lose strength and power as we age. It's because we
Speaker 1: never activate those neurons. I don't care about getting you
Speaker 1: prs in the gym right now, we're trying to make
Speaker 1: sure that we just don't lose any functional capacity fifty
Speaker 1: years from now. The sprinting that got your legs or
Speaker 1: was good, but those nerves are turned on when force
Speaker 1: is required. We didn't get enough physical force production. This
Speaker 1: is the exact same reason why things like body weight
Speaker 1: exercise is great. It's good, it can take people a
Speaker 1: long way, but eventually we're going to run out of
Speaker 1: some options here, especially for our lower body, because we
Speaker 1: just won't have enough load to activate all the nerves
Speaker 1: or the motor units rather in the legs, to truly
Speaker 1: get force production to keep them as strong and healthy
Speaker 1: as possible. So that third category we were talking about Rember.
Speaker 1: Category one was kind of physical activity. Category two is
Speaker 1: that structured cardiovascular. Category three was in the structured strength
Speaker 1: training stuff. You gotta give me one of those days
Speaker 1: a week, right, So if we go back to this
Speaker 1: kind of nurse lots of physical activity, one to two
Speaker 1: days a week of that one to two days a
Speaker 1: week of something related to strength, we'd be good.
Speaker 2: There.
Speaker 1: We change that scenario wop to somebody more like you
Speaker 1: and I, it was probably not doing a lot of
Speaker 1: steps throughout the day, sitting. Yeah, you and I are
Speaker 1: going to have to engineer that back in our lives. Yeah,
Speaker 1: so the fitness routine. I don't know anybody about how
Speaker 1: your day is set up. I'm just assuming you're sitting.
Speaker 1: More than that type of person that avatar I would
Speaker 1: put more structured physical activity in life. We would maybe
Speaker 1: do something like a ten minute walk three times a day,
Speaker 1: two times a day. We would maybe, hey, let's add
Speaker 1: in a walking treadmill. Maybe let's add in like we
Speaker 1: would look for little games that we can Maybe we
Speaker 1: need to add in one or two days a week
Speaker 1: of an hour long high as part of your structured
Speaker 1: fitness program to get that back right. So, what we're
Speaker 1: always doing is again assessing the entire nature and saying,
Speaker 1: those are the three big areas most people have, and
Speaker 1: you got to move well within those categories and don't
Speaker 1: get hurt and never lose your flexibility. And there's more stuff,
Speaker 1: but categorically, these are the first layers of filters I'm
Speaker 1: going through and saying, Okay, if we have to leave
Speaker 1: one of these things out, maybe we can. Right, So
Speaker 1: maybe you sit at a desk job, but then you
Speaker 1: go in you do kickboxing class. Okay, we actually got No.
Speaker 1: Two out of there. Maybe now we just put some
Speaker 1: physical activity in there and put some strength training in there,
Speaker 1: and we're actually, we're okay, we can survive with that, Right.
Speaker 1: That's kind of the best way to think about your
Speaker 1: lifestyle and think, am I getting any of these three great?
Speaker 1: And then if okay, optimals not realistic to me? Then
Speaker 1: what do I have to do to just kind of
Speaker 1: get MVP out? And that's how I go about thinking it.
Speaker 2: Yeah, that's brilliant. That such a great breakdown, because I
Speaker 2: think we often, like you said, we kind of live
Speaker 2: in either extreme. Were dining a lot of number three
Speaker 2: and one or two and not three, or however it works.
Speaker 2: And I think I've been through every phase in my
Speaker 2: life doing tons of one, ignoring two and three, doing
Speaker 2: tons of two ignoring one and three, and then doing
Speaker 2: tons of three and ignoring one and two.
Speaker 1: It's hard to be really good at all three. This
Speaker 1: would go back to the quadrant and we say, okay,
Speaker 1: what's the realistic goal. Okay, realistic goal is I'm at
Speaker 1: five with business. Okay, well, then maybe we go look,
Speaker 1: he doesn't have time to do three and a half
Speaker 1: hours of Zone two and then do a strength training
Speaker 1: and then do it. That's we're gonna lose that. But
Speaker 1: we're not gonna let that be an excuse for never
Speaker 1: doing it. So next quarter we're gonna come back and
Speaker 1: you got to pay me back. We're gonna go back
Speaker 1: into it. We're gonna now emphasize maybe chloric restriction. We're
Speaker 1: gonna do more movement because it'll burn the same calories
Speaker 1: and we have more time, and you got to promise
Speaker 1: me we're gonna take business down to four. Deal. Great,
Speaker 1: Now you have a window, you're looking at it. You're going, okay,
Speaker 1: I got this one. I got this. You don't have
Speaker 1: to feel bad about skipping this thing because there's a plan,
Speaker 1: is a strategy, right. But then I'm also going to
Speaker 1: be able to hold you accountable to something that was
Speaker 1: realistic and making progress, So you don't have to have
Speaker 1: those balances I talked about all year round. It's okay
Speaker 1: to shift them different priorities, different times of the year.
Speaker 1: Look at your schedule, look what you want, look at
Speaker 1: what's realistic, and then set yourself up for the best
Speaker 1: chance for failure. Yeah, work for success.
Speaker 2: Sorry, yeah for sure. What recovery aids or what supportive
Speaker 2: environment do you need for strength training because, as you explain,
Speaker 2: that's like the most intense or the one that's really
Speaker 2: working you the hardest in that sense, what do you
Speaker 2: need to support that to make sure it's effective? Right?
Speaker 1: So with recovery, when you think about strength training, recovery
Speaker 1: in most people's mind is how sore was I Okay, However,
Speaker 1: you got to remember with higher intensity cardiovascar stuff that
Speaker 1: has a different recovery demand as well. So I don't
Speaker 1: want you to think strength training or cards are recovery
Speaker 1: because we've seen a lot of people burn themselves into
Speaker 1: the ground with lots of high intensity cardiovascar training and
Speaker 1: they have no idea why, right, especially your your hard
Speaker 1: charging executives, decision makers, surgeons, high pressure jobs, high pressure,
Speaker 1: high pressure, high pressure, high ventilatory rate, high sympathetic drive
Speaker 1: all day and then leave straight to the gym, high high, high,
Speaker 1: high high, probably how to pre workout and then guess what,
Speaker 1: we can't sleep stunning, right, So there's a recovery requirement
Speaker 1: for both pieces there, and they are separate, right, So
Speaker 1: when we're thinking that higher intensity cardiovascar stuff, we're thinking
Speaker 1: more systemic.
Speaker 2: Right.
Speaker 1: So now I'm looking at is our overall chloric expenditure there?
Speaker 1: Do we have recovery time? Are we down regulating throughout
Speaker 1: the day? Are we not over indulging in stimulants? All
Speaker 1: whole set of equations over there. From the muscle side,
Speaker 1: Number one, if forgetting accessively sore, we might have issues
Speaker 1: with our training program. We shouldn't be getting that sore
Speaker 1: that often unless you're at a pretty high level. And
Speaker 1: even then, which is very clear, the amount of muscle
Speaker 1: soreness you get from after lifting weights has almost no
Speaker 1: correlation to how much muscle growth you'll get from that workout. Wow,
Speaker 1: so that's the terrible proxy for good or bad workout.
Speaker 1: Of what is the proxy for a good or bad
Speaker 1: work there's a there's a fantastic model that are heard
Speaker 1: years ago from a friend of mine named doctor Mike Isratel,
Speaker 1: And I'm stealing this directly from him, so I'll give
Speaker 1: him his due credit for that. You can kind of
Speaker 1: think of three things here we go with the list
Speaker 1: again in the workout, if you're trying to grow muscle
Speaker 1: you should probably feel that muscle. This sounds just crazy,
Speaker 1: but you'd be stunned how many people have tried to say,
Speaker 1: get a bigger chest, and they're benching, and they're benching
Speaker 1: and they're benching, and it's they're never getting a bigger
Speaker 1: chest from it, And like, are you feeling your chest contract? No? Well,
Speaker 1: then for you that position, the way that your anatomy works,
Speaker 1: your technique, whatever equipment you're using, it wasn't probably targeting
Speaker 1: your chest. So then why do we expect your chests
Speaker 1: to grow? Doesn't mean it has to be maximuly contract,
Speaker 1: but there's gonna be probably some feeling of it's controlling,
Speaker 1: like it's contracted. Number two, you probably want to feel
Speaker 1: some sort of what we call a pump in there.
Speaker 1: So after the session, that muscle should look a little
Speaker 1: bit bigger. It should have contracted filled with blood, filled
Speaker 1: the fluids, like, it should look a little bit bigger.
Speaker 1: Number three, you should feel it something the next day.
Speaker 1: A little bit tight. Good three out of ten in
Speaker 1: terms of like how tight, how sore, it's probably good.
Speaker 1: If it's seven, eight, nine out of ten, you may
Speaker 1: actually be going backwards because you may take so long
Speaker 1: to recover from that that it's going to compromise the
Speaker 1: quality of the next training session. If you love the
Speaker 1: stuff and you're into it, I'll take five ors five's okay,
Speaker 1: but if more than that, if you're at zero, then
Speaker 1: I might be thinking, Okay, maybe we didn't get actually
Speaker 1: enough out of that session. Two to three is a
Speaker 1: really good level of soreness out of that, So we're
Speaker 1: initially thinking though those types of things. So Number one,
Speaker 1: if you're getting extensively sore, my biggest tip for recovery
Speaker 1: is making sure you're not actually getting too sore to
Speaker 1: begin with. Second one, By far, there's nothing that will
Speaker 1: land even close to as impactful as even moderate quality sleep.
Speaker 1: You have to have that. If you look at any
Speaker 1: of the scientists that work in this area of muscle growth,
Speaker 1: if you look at many of the people that coach
Speaker 1: people here. When you start seeing SOTALLID progress, you start
Speaker 1: looking at sleep as your first before you look at supplements,
Speaker 1: before you look at anything else, you definitely go to sleep.
Speaker 1: And if you see compromises in sleep, you're going to
Speaker 1: go back to that as your first area of emphasis.
Speaker 1: And I know people hate to hear that, but I'm
Speaker 1: telling you look at the people who are the best
Speaker 1: in the world at growing muscle, there's a reason that
Speaker 1: that's like one of the first places they're going after. Yeah,
Speaker 1: so don't get over the sore number one. Make sure
Speaker 1: you're prioritizing your sleep. After that. If you want to
Speaker 1: go to nutrition, we can look at it. Okay, great,
Speaker 1: maybe our chloric can take as low. That's generally where
Speaker 1: we're going to start from a protein perspective. Oftentimes, as
Speaker 1: long as it's reasonable.
Speaker 2: Will cus through the idea amount of protein we actually here.
Speaker 1: Yeah, I mean reasonable is and this is a heavy
Speaker 1: ish by the way, something like one gram per pound
Speaker 1: of body weight or two point two grams per kilo
Speaker 1: rough starting point. If you want to go below that,
Speaker 1: I'm not going to argue. If you want to go
Speaker 1: below that is. And let's say you're at point eight
Speaker 1: point six, I can survive that they'd be closer to,
Speaker 1: say to like one point six grams per kila gram
Speaker 1: so point six would be grams per pound, right, So
Speaker 1: both units there for you. I can live with that.
Speaker 1: People can grow muscle like that, no question about it.
Speaker 1: People can grow muscle very clearly on many food sources,
Speaker 1: plant based, animal based like they're both effective. If you
Speaker 1: go above that, you don't necessarily guarantee more growth either.
Speaker 1: And so so what we're looking at with protein for
Speaker 1: most people is like just be in the stratosphere. Don't
Speaker 1: make it you're constrained, don't make it the problem. Once
Speaker 1: you make it not the problem, then it's probably like
Speaker 1: going up more. Sometimes that's helped with people, but it's
Speaker 1: generally not been the thing that that has really been like, oh,
Speaker 1: I was only at one gram per pound and I
Speaker 1: went to one point five and I don't get sore anymore.
Speaker 1: That can happen, but it's probably not what we're looking at,
Speaker 1: so it it. It's again it's one of those things
Speaker 1: where like just don't make it the contractor, and you're
Speaker 1: probably okay.
Speaker 2: Yeah, that was a big one for me because I've
Speaker 2: definitely I tried to match my buddy weight in protein,
Speaker 2: but I just couldn't take it every day. It just
Speaker 2: wasn't possible for me.
Speaker 1: We got a lot of tricks we could get you
Speaker 1: there if you will, how depends on how you're eating
Speaker 1: it as why right, so we can sneak it in
Speaker 1: in different places. A really good example this is how
Speaker 1: many meals you eat a day, profly three meals. Okay, great,
Speaker 1: So sliding in twenty five grams in between before after
Speaker 1: a meal is not as hard as one thinks. If
Speaker 1: you're trying to eat that in you know, eight ounces
Speaker 1: of chicken breast, that's gonna be uncomfortable. But if we
Speaker 1: get that in in terms of this is why protein
Speaker 1: shakes p well, yeah, no problem, right, we can easily
Speaker 1: get that. A friend of mine, doctor Mike Ormsby at
Speaker 1: Florida State, has been doing research in an area for
Speaker 1: over fifteen years now of protein feeding immediately before bed.
Speaker 2: Now, a lot of people immediately like, who wha wha, wha,
Speaker 2: wha what, Yeah, that's surprising.
Speaker 1: Fifteen years of research in this area. He's tested combinations men, women,
Speaker 1: metabolically unhealthy people like and in general, most of his
Speaker 1: studies point to the same thing. That is, forty grams
Speaker 1: of protein about thirty minutes before bed. He's yet defined
Speaker 1: any disturbances in sleep. Now, this is forty grams of protein.
Speaker 1: There's one hundred and twenty one hundred and fifty sixty calories.
Speaker 1: These are not five hundred calorie full meals, right, This
Speaker 1: is a barely modest amount. Admittedly, I think the best
Speaker 1: he's done with sleep so far are kind of questionnaires,
Speaker 1: and so I know one of the things he's working
Speaker 1: right now is more high fidelity sleep testing, because this
Speaker 1: is one of the things that yeah, obviously I'm a
Speaker 1: you know, I have a sleep company, Like, I'm very
Speaker 1: interested in maximizing sleep. So in fairness there it's plausible.
Speaker 1: But on the surface, so far, of all of his studies,
Speaker 1: he's yet to report any significant disturbances in sleep. What
Speaker 1: he has reported, though, is very little change in things
Speaker 1: like fat oxidation. So one, there's this misnomer like if
Speaker 1: you eat right before bed, your body won't use the
Speaker 1: seal store dolls fat. And he's done so many studies
Speaker 1: now that I think that door is about a slam
Speaker 1: shut as possible that that that's just not going to
Speaker 1: be the case. And so his research is also not
Speaker 1: indicating some over the top advantage for muscle growth. It's
Speaker 1: not going to increase muscle growth by twenty five percent,
Speaker 1: none of that's true. It's a modest benefit. So for me,
Speaker 1: when I summarize his work, I say, Okay, look, very
Speaker 1: little detriment an opportunity to get in forty more grams
Speaker 1: of protein if you're low on your protein targets. So
Speaker 1: if you're okay on your protein targets, I don't think
Speaker 1: you need to do this. I don't think that there's
Speaker 1: a huge advantage. But if you're really struggling, this is
Speaker 1: one of the things that we'll go to. And thirty minutes,
Speaker 1: by the way, is an arbitrary number. If you go,
Speaker 1: oh my gosh, I try that one time and I
Speaker 1: don't do it, then like, absolutely not worth. There's not
Speaker 1: a ton of benefit here, and I'm trying to make
Speaker 1: that really clear, right, I don't like over selling. This
Speaker 1: is just hey, there's no detriment really and it was
Speaker 1: not messing with your sleep, and this helps you get
Speaker 1: closer to your protein I would imagine. And by the way,
Speaker 1: he's done this in plant based as well, same thing,
Speaker 1: like basically the same results from plant based ones. So
Speaker 1: maybe forty is too much for you, all right, give
Speaker 1: me twenty five, give me twenty fifteen. We don't want
Speaker 1: to like, don't get too lost in detail there, right,
Speaker 1: The point is here, you go, you had dinner at
Speaker 1: six six point thirty something like that probably, and then
Speaker 1: maybe a couple of hours later you want to do
Speaker 1: whole food great in his research, you know, scientifically he
Speaker 1: uses protein powders just to control He's actually used whole
Speaker 1: food as well. You want to do a yogurt thing,
Speaker 1: you want to do whatever, your favorite soss protein is
Speaker 1: one hundred and fifty hundred and sixty calories like these
Speaker 1: are not all of a sudden like massively disrupt your
Speaker 1: blood flow and stuff like that. There, So I think
Speaker 1: it's a very viable option. It's not required, no special
Speaker 1: magic benefit to it. But that's one of the many
Speaker 1: little tricks we can use to plug in. And you
Speaker 1: you kind of put together two or three of those strategies,
Speaker 1: you'd be surprised sixty eighty grams of protein can kind
Speaker 1: of come like that and you're like, oh, wow, like
Speaker 1: that was ion.
Speaker 2: Actually, yeah, that's surprising. I want to hit your thoughts
Speaker 2: about another thing that I think people get hung up
Speaker 2: on and maybe don't know the insides behind, is what
Speaker 2: should you eat before and off or a workout.
Speaker 1: I have an old YouTube video up that is called
Speaker 1: something like post exercise anabolic Window. I think it's like
Speaker 1: twenty five minutes or something. So you want all the details,
Speaker 1: you can go there I'll give you the two minute
Speaker 1: version right for those that don't want to do that.
Speaker 1: The post exercise anabolic window was this idea that there's
Speaker 1: this magic It started off as thirty minutes window post
Speaker 1: exercise where you had to consume your nutrients, specifically carbohydrates
Speaker 1: in protein to maximize and there was good rationale molecular
Speaker 1: mechanisms as to why we thought that existed. Summarize many
Speaker 1: years later, it's very clear that that's that's just not
Speaker 1: the case. And so the way you want to think
Speaker 1: about this is total protein intake throughout the day is
Speaker 1: going to determine almost all of your variance there. So
Speaker 1: as long as you hit your total and even i'll
Speaker 1: say total protein intake throughout the day is not even
Speaker 1: that important. It's probably thought about it as like protein
Speaker 1: throughout the week, So like its kind like maybe you're
Speaker 1: a little bit lower today, a little bit higher tomorrow.
Speaker 1: That's that's how real life actually.
Speaker 2: Works under the vent.
Speaker 1: Right, Yeah, end up having steak for one night and
Speaker 1: got extra sixty gramds approaching the next night you had
Speaker 1: a pasta dish and it'll be okay, right, So don't
Speaker 1: get overly concerned about you were ten grams load today
Speaker 1: or twenty like, you'll be fine, right, So that matters most.
Speaker 1: There are some exceptions, though, when you are performing at
Speaker 1: a high level of energy expenditure. Let us take some
Speaker 1: of our baseball players. It's not a big deal because
Speaker 1: the energy expenditure in baseball is not incredibly high. For
Speaker 1: Major League Baseball NBA players, this is different, though. Are
Speaker 1: UFC fighters way different? Are professional boxers way different? They're
Speaker 1: training hard twice today almost always, right. Golfers a little
Speaker 1: bit different. So if you're training really really hard, whether
Speaker 1: you're an athlete or not, but you're you're a workout
Speaker 1: or you're super active, you're on the walking treadmill, you
Speaker 1: know you're you're an endurance but you burn all those calories,
Speaker 1: your nutrition window might matter because you may not have
Speaker 1: enough time to restore muscle glycogen. Remember, you store carbohydrates
Speaker 1: in your muscle and you'll use some of those during exercise,
Speaker 1: and if you're doing a lot of hard work, you
Speaker 1: use a lot of it, and then if you're not
Speaker 1: consuming nutrients, you kind of run out of time before
Speaker 1: then the session happens again four hours later. So in
Speaker 1: those particular cases, nutrient timing does start to matter. But
Speaker 1: it's not a magic molecular signaling window as so much
Speaker 1: as it is practical issue of just like you ran
Speaker 1: out of time to refill those muscle glycogen stores and
Speaker 1: so you're training for the next session went down because
Speaker 1: we couldn't refuel. We actually just completed an intermittent fasting
Speaker 1: study and it was the first of its kind because
Speaker 1: we were looking specifically at There's been a lot of research.
Speaker 1: Grant Tinsley in Texas Tech has done a lot of
Speaker 1: awesome work and many others on sixteen to eight intermittent fasting. Right,
Speaker 1: really really common. You eat all your calories in an
Speaker 1: eight hour window. Let's just say you don't eat breakfast,
Speaker 1: you start eating at eleven AM and you eat dinner
Speaker 1: at seven, like really common thing. Lots of research on
Speaker 1: that compared to normal feeding three meals a day, six, five, whatever,
Speaker 1: and they evidence is pretty clear at this point the
Speaker 1: intermittent fasting does nothing particularly special, doesn't help you lose
Speaker 1: fat any faster or anything like that. Really no, not
Speaker 1: at all. Wow, long as you quit for protein, you
Speaker 1: quit for calories, you'll get basically the same result. Some
Speaker 1: studies they're reported maybe like a half a kilogram extra
Speaker 1: fat loss. Others not. But if you look at the
Speaker 1: research on aggregate, it's about the same. If it fits
Speaker 1: your lifestyle, if it has you even more, hear it tremendous,
Speaker 1: I'm all for it. That's great. Nothing's super special about
Speaker 1: it for color restriction, right, YEA. Probably fifteen to twenty
Speaker 1: studies from different labs at this point, so like generally
Speaker 1: they're all yeah, kind of saying the same thing. What
Speaker 1: we were interested in, though, is what about if you're
Speaker 1: trying to grow muscle, what happens, right, Because all those
Speaker 1: studies have put people in a caloric deficit trying to
Speaker 1: lose weight, right, so you bring them down there for
Speaker 1: the most part orchloric maintenance. So we took young, highly
Speaker 1: trained people that try we're trying to grow muscle. We
Speaker 1: put them in a CLOrk surplus. We went way above
Speaker 1: energy needs, put them on very high protein. One group
Speaker 1: did sixteen eight, one group did not, And we did everything.
Speaker 1: We took muscle biopsies, looked at molecular signaling, genetic signaling,
Speaker 1: single fibers, adaptations, We looked at muscle size, we looked
Speaker 1: at sleep, we looked that digestion, We looked at hunger,
Speaker 1: we looked at happiness, complaints of how hard or easy
Speaker 1: the diet was, we looked at all of it. Net result,
Speaker 1: there were differences, but in terms of muscle growth about
Speaker 1: the same.
Speaker 2: Wow.
Speaker 1: One of the biggest things with the fastening group was
Speaker 1: there was just a lot of anecdotal like, oh, this
Speaker 1: is hard, this is hard, And specifically the problem was carbohydrates.
Speaker 1: It was hard for them to get their carbohydrates in
Speaker 1: without getting a lot of GI distress. We have that
Speaker 1: come up a number of times. Performance, specifically leg strength
Speaker 1: started to come down in the fasting group, and I
Speaker 1: think we have pretty good rationalist suggests if you're trying
Speaker 1: to maximize, because we were progressively overloading them. Basically, you
Speaker 1: can imagine this like you're in the gym training and
Speaker 1: you finish every set. This isn't exactly what we did,
Speaker 1: but it gives you the concept. You finish every set.
Speaker 1: And let's say you do a leg press at two
Speaker 1: hundred pounds and you do ten reps. Okay, next time
Speaker 1: you come in, you're gonna do eleven. If you did eleven,
Speaker 1: next time, we're gonna do twelve. So like every single session,
Speaker 1: if they were getting they were gonna, so they were
Speaker 1: training really hard for eight weeks. I just don't think
Speaker 1: they had the recovery capacity. I think either there was
Speaker 1: under reporting because it was just like I can't I'm
Speaker 1: just going to write the number down, but I can't
Speaker 1: really eat that food. That's always possible in like real
Speaker 1: human studies, or there was actually and we had a paper.
Speaker 1: We have pretty good rationale of think that this is
Speaker 1: a real finding. So coming all the way back, like
Speaker 1: if you're trying to maximize strength and muscle gain and
Speaker 1: you're training really hard, both would work. In fact, actually
Speaker 1: the inminute fasting group didn't put on as much fat.
Speaker 1: So the reality of it is, it's my opinion, this
Speaker 1: is how science, this is how nutrition really works. One
Speaker 1: of the reasons I advocated so hard to ask sleep questions.
Speaker 1: Fatigue was higher in the fasting group too. Oh, interesting,
Speaker 1: energy got lower, interesting, harder throughout the day, more naps
Speaker 1: and actually naps was saying, but just perceived energy got
Speaker 1: lower towards in the study. People go into change. From
Speaker 1: my worldview, that's exercised. That's nutrition. There's many forms of
Speaker 1: change though. Right when you go into change, you often
Speaker 1: do it because you're inspired. You heard something, you heard
Speaker 1: your podcast and like, great, I'm gonna try that. That sounded awesome,
Speaker 1: so you go into it with an expectation. The reality
Speaker 1: of that is very few things are panaceus. So maybe
Speaker 1: higher protein is better for muscle, but maybe it hurts
Speaker 1: your digestion. Okay, maybe it hurts your sleep. Maybe it
Speaker 1: then helps your hormone. I'm making those up. Yeah, but
Speaker 1: that's the real, honest, true truth is how it works. Right,
Speaker 1: So you're gonna have to make your selections, right. I
Speaker 1: don't like to be the person of going like you
Speaker 1: should optimize for this over that, right, but you should
Speaker 1: have some knowledge of going, Okay, I'm gonna choose nimin fast. Okay,
Speaker 1: I like it because I at A B and C,
Speaker 1: but then I'm probably gonna lose TMB these things.
Speaker 2: Constantly experimenting it out. Yeah, I really appreciate that take,
Speaker 2: because I think that's what it's been for me. I've
Speaker 2: I've found that it's so many things that you've heard
Speaker 2: and tried to do and felt it was right, and
Speaker 2: it's like, well, actually I just want to feel and
Speaker 2: it goes back to what you started with, Right, how
Speaker 2: do I want to look how do you want to feel?
Speaker 2: And was the third one perform? Perform? Right? Yeah, and
Speaker 2: so I I spend a lot of time in that
Speaker 2: how do I want to feel and perform? And so
Speaker 2: many things that I'm told would help me. Look, bet
Speaker 2: are not things that help me feel and performed better?
Speaker 1: That's probably pretty true.
Speaker 2: Yeah, yeah, and I know, but I just love to
Speaker 2: take that. It's about figuring it out. How important is
Speaker 2: hydration and how much water do we actually need?
Speaker 1: Okay, this is another one where if you want to
Speaker 1: get scared, look at the hydration research. Scared in the
Speaker 1: sense of you want to pick erect out of this function,
Speaker 1: You want to pick headaches, you want to pick fact
Speaker 1: there's there's actually a paper that I just saw a
Speaker 1: week ago, two weeks ago, blessed then I actually, yeah,
Speaker 1: I think it was about one percent dehydration will reduce
Speaker 1: cognitive function in a statistically significant manner. Right, So if
Speaker 1: you are less than one percent dehydrated, which is almost
Speaker 1: functionally impossible for you to notice, you will see clinically
Speaker 1: meaningful and statistically significant reductions and a number of different markers.
Speaker 1: This is when I say cognitive function, I mean I
Speaker 1: think I can't remember honestly, specifically this paper, but it's
Speaker 1: often things like word rec hall, executive decision making, short
Speaker 1: term memory, things like that. Right, So again, I can't
Speaker 1: remember the exact metrics in this particular study. So you'll
Speaker 1: see that you can pick thermal regulation, you can pick
Speaker 1: I mentioned sexual function, and your current health body composition
Speaker 1: is sleep like you'll you'll run yourself dead worrying about this.
Speaker 1: That said, it's not as scary as it sounds because
Speaker 1: when we typically report like one percent deidration, two percent deidration,
Speaker 1: what we're talking about is percentage of your body weight,
Speaker 1: not like, oh my god, I'm just tiny below optimal.
Speaker 1: You have to be like pretty far below optimal to
Speaker 1: be one percent of your body You have most of
Speaker 1: your body is water, so to lose one percent of
Speaker 1: that as you know, a leader or sort of more.
Speaker 2: Right.
Speaker 1: So that's to say, when we have done this a lot,
Speaker 1: i'd probably say I'm making this number up. Somewhere between
Speaker 1: five and fifteen percent of our people that we've coached
Speaker 1: over the years have come in with problems and all
Speaker 1: we had to do is get their hydration not terrible.
Speaker 1: This is everything from headaches constant headaches to brain fog.
Speaker 1: Brain fog is probably the biggest one. Brain fog and
Speaker 1: energy are the most common ones. Ten percent, I'm comfortable
Speaker 1: saying ten percent of the time has just been a
Speaker 1: hydration issue.
Speaker 2: Wow, what is it? The other times.
Speaker 1: Sometimes it is, by the way, sometimes it's overhydration interesting,
Speaker 1: very like probably this is just anecdote here. This is
Speaker 1: not my lab. I don't know the research on this
Speaker 1: or if it exists or not, but this is just
Speaker 1: what we've seen generally women have an issue with overhydration.
Speaker 1: There's like my wife and her friends have these like
Speaker 1: called emotional support models. It's like they go to work
Speaker 1: or whatever. It's like a seven different a tea and
Speaker 1: like a recovery drink, and their hydration it's like bottles everywhere, right,
Speaker 1: I'm talking about you, Darren Danny. But sometimes that's the
Speaker 1: case of like they just consistently drink water, water, water, water,
Speaker 1: and so they get they get close to what's called hypenatremia.
Speaker 1: That's the science word for salt, right sodium more specifically,
Speaker 1: and hypo meaning low. So it ends up happening is
Speaker 1: not that your salt or sodium gets low in your system.
Speaker 1: By the way, this is actually really common in endurance athletes,
Speaker 1: and every year somebody dies in an endurance race from
Speaker 1: hype on a treatium, drinking too much pure water. You
Speaker 1: drink too much pure water, it gets really dilute. Sodium
Speaker 1: is half of the it's part of the equation. Rather
Speaker 1: that causes an electrical gradient that lets muscles contract. Why
Speaker 1: that kills you as your heart as a muscle. So
Speaker 1: your heart will will stop contracting because there's no grading difference,
Speaker 1: not a positive and negative charge from one side of
Speaker 1: the cell the other side, so it won't contract and
Speaker 1: transmit electricity. It's not really super common. You know, you're
Speaker 1: probably not gonna dry drinking like a little bit extra water.
Speaker 1: But if you remember back in the day of there
Speaker 1: used to be things like fraternity rushes and things like
Speaker 1: that where they make the new pledges drink a gallon
Speaker 1: of water, or there's been terrible stories of parents like
Speaker 1: punishing their kids. And again, it's not really common, but
Speaker 1: people have died pretty routinely. Really, yeah, lots of fraternity
Speaker 1: people died from these, Like that's terrible because your heart
Speaker 1: will stop right you get super deluded, So most likely
Speaker 1: you're not drinking. You're not going to kill yourself. But
Speaker 1: what you can get is some way up that journey
Speaker 1: to where electricity kind of screwing up some science here
Speaker 1: on purpose for communication purposes. But if you can't send
Speaker 1: electricity from one side of a neuron to the next one,
Speaker 1: then why are you expecting cognitive function to be at
Speaker 1: his peak? So we have seen this again many times.
Speaker 1: It's not the most common. Maybe ten percent of people
Speaker 1: its hydration issue. Of that ten percent, probably i'd say
Speaker 1: seventy percent are under hydrating, so thirty percent of that.
Speaker 1: It's small number, but it is real are just drinking
Speaker 1: too much in the rest and the rest of that
Speaker 1: are on the opposite of the equation, right, So they're
Speaker 1: drinking insufficient amounts of water or they're having things that
Speaker 1: look like dehydration that are this is gonna sound funny,
Speaker 1: but that actually we'll call them anxiety related. There's a
Speaker 1: very clear relationship between hyperventilation and this is resting hyperventilation.
Speaker 1: So if you're sitting there and you don't realize it,
Speaker 1: but your respiratory rate is actually like I'm exaggerating but
Speaker 1: making a point, right, that can actually put you in
Speaker 1: a position of where you're actually getting rid of too
Speaker 1: much carbon dioxide. Because you're breathing in oxygen breathing out
Speaker 1: carbon dioxide. You're getting carbon dioxide concentrations too low in
Speaker 1: your system. This is going to put you into what's
Speaker 1: called respiratory alkalosis. Okay, Respiratory alkalosis is oftentimes then matched
Speaker 1: with metabolic acidosis, so that that entire side of equation
Speaker 1: tries to balance the pH in your system. One of
Speaker 1: the mechanisms that has to do that is then start
Speaker 1: altering how your kidneys resorb and reabsorb electrolytes, salts, and
Speaker 1: things like that, which then alters hydration. So some of
Speaker 1: the times this comes back to us going I'm using anxiety,
Speaker 1: like very inappropriately here, but roughly of saying, oh, okay,
Speaker 1: this is a hydration issue. But that's not because you're
Speaker 1: not drinking enough water or having enough salt or whatever
Speaker 1: the case is. This is the fact that your system
Speaker 1: is continually trying to dump fluids. That's the problem we
Speaker 1: have to come backwards and solve so we can cover
Speaker 1: the symptom, give you more salt or produce something like that.
Speaker 1: But really we got to work all the way back
Speaker 1: to the beginning and say, like, let's stop this problem
Speaker 1: from reoccurring. That happens really commonly. We see that a
Speaker 1: bunch in that you know, ten percent sort of people.
Speaker 2: What are some of the healthy solutions for brain fog?
Speaker 1: Yeah, I mean we get this one a lot. So
Speaker 1: it's funny, I would say of brain fog people, I
Speaker 1: don't know. Again, I'm making a number up, but it
Speaker 1: feels to me like ninety percent of the time they
Speaker 1: think some thing unique in specials going on, some micronutrient
Speaker 1: is at a whack. They've got some sort of toxic
Speaker 1: thing floating around, a pathogen or gut bacteria thing, and
Speaker 1: those happen. We see those, and that's a real thing.
Speaker 1: Mostly it's the basics. And I really truly mean that
Speaker 1: we have a very high success rate at RITA with
Speaker 1: brain fog, really high success rate. And often the majority
Speaker 1: of the time it is the okay for you. It
Speaker 1: might be your sleep is completely as functional boom. You
Speaker 1: maybe don't realize your sleep is functional gone, brain fag gone,
Speaker 1: like that's it right. Maybe it has nothing to do
Speaker 1: with your sleep. Your sleep is okay, maybe it's not great,
Speaker 1: but it's okay. And your nutrition is really mixed with
Speaker 1: your physiology great. Sometimes it is got microbiome related. Sometimes
Speaker 1: we do see heavy metal toxins at high concentrations, Like
Speaker 1: those things are real. I would say, if you don't
Speaker 1: have access to a program like ours or advanced testing,
Speaker 1: if you do the basics, really get your stress management
Speaker 1: under control, quality water, like really all that stuff. And
Speaker 1: I'm really trying to emphasize that because that's mostly free stuff.
Speaker 1: You don't need to turn to coaching. You don't need
Speaker 1: to turn to a stool sample, you don't need to
Speaker 1: turn to a blood test, you don't need to buy
Speaker 1: supplements yet, get your house in order. With movement, sunlight,
Speaker 1: quality food, a large percentage of your brain fog is
Speaker 1: probably gonna go away. If you've tried that and have
Speaker 1: it had success, maybe you can take additional steps. But
Speaker 1: really we've had we joke sometimes that like we've had
Speaker 1: a lot of people spend a lot of money and
Speaker 1: we're like, you knew the answer. Yeah, I told you
Speaker 1: this coming in and you so past that. It can
Speaker 1: be micro nutrient related. There's no question about that. There
Speaker 1: We see that pretty routinely. That can look like all
Speaker 1: kinds of different stuff. I'm wishing there was like one
Speaker 1: or two I could pull out and say, Jay, it's
Speaker 1: usually B six or B twelve. It's not the honest
Speaker 1: answer though it has come up, but like sometimes it's
Speaker 1: it's it's honestly, it's super sporadic. If you get your
Speaker 1: breathing in order, though, if you get stressed in order,
Speaker 1: you get reasonably close with hydration, reasonably close with quality foods,
Speaker 1: and see some sun like most of you will probably
Speaker 1: see really significant improvements.
Speaker 2: Yeah, Ane, I'm intrigued. We're talking about all of this
Speaker 2: and wondering what's your schedule. Where do you prioritize.
Speaker 1: Well, I have a family, I have five companies, and
Speaker 1: I have a research lab.
Speaker 2: So let's addswer with you your quadrant.
Speaker 1: Oh my quadrant stop? Yeah no, So that's actually really
Speaker 1: cool because I do this practice.
Speaker 2: Just move.
Speaker 1: My family pretty recently moved my lab. So now my
Speaker 1: lab is in I'm at Parker University in Dallas. Sex's
Speaker 1: We're building a sixty five thousand square foot human Performance center.
Speaker 1: It's gonna be open to the public. So really really
Speaker 1: cool about that. Yeah, We're gonna be able to do
Speaker 1: a lot of testing and stuff in there, graduate students,
Speaker 1: a lot of research in there. We have a cool
Speaker 1: visitor center that's gonna be a part of it. I'm
Speaker 1: just like so stoked to be congrats, thanks you man.
Speaker 1: So that all happened this quarter, and then my sleep company,
Speaker 1: Absolute rest Our, blood work Company, Vitality, and our coaching program,
Speaker 1: all this stuff came up. So this quarter is it
Speaker 1: was quite frankly a seven in business. And I have
Speaker 1: to give a huge shout out to my wife because,
Speaker 1: like we knew coming to this quarter, I'm like, this
Speaker 1: is gonna be rough. I'm not gonna say she hasn't
Speaker 1: complained at all, but for the most part, so my
Speaker 1: fitness has been a one, the lowest it's probably been
Speaker 1: in my memory. I'm doing the best I can. My
Speaker 1: coach Tim is like, cheez, are you ever gonna train?
Speaker 1: I'm I doing, like doing sort of the best I can.
Speaker 1: Everything the rest of it's won right, So it's one
Speaker 1: one one all category recovery one. Relationships one. My relationships
Speaker 1: personal things like that have been almost non existent. Very intentionally.
Speaker 1: That said, I'm super stoked because I'm about fact when
Speaker 1: I leave here, I'm going to be spending about seven
Speaker 1: straight days with nothing but family.
Speaker 2: I love that.
Speaker 1: So I'm paying that back when the new quarter comes
Speaker 1: and when we start off that that's going to go
Speaker 1: back down to five from a business perspective, and that's
Speaker 1: all going to come back up in training. So I'm
Speaker 1: super stoked to get back after it. But we made
Speaker 1: this decision in early summer just it's the unfortunate thing
Speaker 1: of like the lab move and our family move and
Speaker 1: two of our companies really taking off, like really taking off.
Speaker 1: And I was like, I see where this is going,
Speaker 1: and I'm just going to set expectations personally.
Speaker 2: Yeah, it's great to hear the reality of it, right,
Speaker 2: Like that's the point, that's the reality of life that
Speaker 2: you've kind of had throughout this whole conversation. I feel
Speaker 2: like you've given no folk solutions, quick fixes. There's no
Speaker 2: hacks and habits that are like, it's not who you are.
Speaker 2: And I appreciate it because even in your life, you're like, yeah,
Speaker 2: this is what it actually looks like when you are
Speaker 2: working out insistently training every day. What does your workout
Speaker 2: look like?
Speaker 1: So I have different phases is what I do right now?
Speaker 1: One of my biggest things I look forward to every year,
Speaker 1: my dad, my brother and I always go on a
Speaker 1: hunting trip in the fall, right, like all kinds of stuff.
Speaker 1: This year, we were up in about ten thousand feet
Speaker 1: elevation in the in western Wyoming, and we're running up
Speaker 1: and down the hills, biskit the whole time. So I
Speaker 1: will generally schedule my entire year around that phase, which
Speaker 1: means prior to that, it was a lot more long
Speaker 1: duration rocking, moving training things like that, not emphasizing muscle growth,
Speaker 1: not emphasizing even like BO two max or anything like that.
Speaker 1: I need to be able to handle the mountain and
Speaker 1: I need to be able to handle my respiration and
Speaker 1: the elevation. So I'm geared towards that. Coming back off
Speaker 1: of that trip, then I knew this quarter was going
Speaker 1: to be awful. So this quarter was just about moving.
Speaker 1: I'm trying to move. I did a little workout yesterday
Speaker 1: in the hotel room. Today all I basically got in
Speaker 1: was sauna for the most part, right no time, and
Speaker 1: I had that's a lie. I did a path, I
Speaker 1: did a bath. The hotel room's like the best I
Speaker 1: could come up with. I had no break in meeting,
Speaker 1: and I'm like, I can get a fifteen minute hot
Speaker 1: bath in and like sweat move throughout the day. Okay,
Speaker 1: that's how it is.
Speaker 2: Now.
Speaker 1: When I go back to start off after this refresher here,
Speaker 1: it's generally gonna look something like this. I'm mostly going
Speaker 1: to be lifting weights three to four times per week,
Speaker 1: and I don't ever have a Monday's legs, Tuesday's arms
Speaker 1: things like that, because that's never gonna happen. I just
Speaker 1: have the next workout, and I get that thing done
Speaker 1: the next time it's available. So I don't actually have
Speaker 1: like seven day routines. I just have a thing I'm
Speaker 1: trying to get done over across ninety days, and so
Speaker 1: what then ended up looking like is generally like seventy workouts.
Speaker 1: So I try to get done in ninety days. Sometimes
Speaker 1: that's nine or ten or eleven days in a row
Speaker 1: because I like have the space. And then I know
Speaker 1: I'm gonna have two workouts in eight days, right, So
Speaker 1: I'm just like, if I have a chance to train,
Speaker 1: I'm going to train because I know, like schedule is
Speaker 1: gonna eat me right now, So I do that. So
Speaker 1: generally three or four days a week of lifting, generally
Speaker 1: one to two days a week of trying to move
Speaker 1: a ton. This could be a lot of steps up
Speaker 1: and down the Mountain where I live. This could be
Speaker 1: I will do many of my meetings where like people
Speaker 1: always laugh at me because I'm just gonna like pace
Speaker 1: back and forth. I love pacing when I work, So
Speaker 1: I'm just like trying to crewe movement throughout the day
Speaker 1: and then something at least once a week. Like I
Speaker 1: said earlier, I touch maximum possible heart rate and a
Speaker 1: lot of different varieties. The last probably year or so
Speaker 1: of lifting specifically has been probably the most frustrating year
Speaker 1: of more like almost a year and a half now,
Speaker 1: because I made a conscious decision of saying, you know,
Speaker 1: I feel good, everything is great, but I need to
Speaker 1: be thinking about the next sixty years. And so I
Speaker 1: have a couple of little asymmetries and a couple of
Speaker 1: little things that I know are not moving how they
Speaker 1: should be moving. So I have a coach and all
Speaker 1: of my programming is just correcting those things. So the
Speaker 1: workouts are just infuriating because it's all the stuff you
Speaker 1: suck at. It's none of the stuff that like feels
Speaker 1: these big rewarding things out of it. But it is
Speaker 1: a saying, it's me stepping back and going what if
Speaker 1: you spend a year, what if you spend many year
Speaker 1: and you weren't trying to maximize growth or maximize strength,
Speaker 1: You're really trying to maximize joint health and function. Would
Speaker 1: you regret that forty years from now? I doubt it, right,
Speaker 1: And so it was just like looking back and going,
Speaker 1: let's run the counterfactual. What if you didn't do that,
Speaker 1: you probably regret it. Yeah, so then you make that choice.
Speaker 1: So lifting for me specifically, the last year has just
Speaker 1: been like so not fun, but like that's the conscious
Speaker 1: decision I made of investing myself.
Speaker 2: So thanks man, Yeah, man, Yeah, I really appreciate it.
Speaker 2: It's great to hear, and I think everyone who's listening
Speaker 2: can give themselves a bit more grace as well, because
Speaker 2: you know, you know all of this, and I think
Speaker 2: often people look at people who know a lot and
Speaker 2: doing so much research and have good healthy abbits. Yeah,
Speaker 2: but there's a reality of you know, and I I
Speaker 2: you know, same for me, like in the work that
Speaker 2: I do, like it's you know, I'm constantly trying to
Speaker 2: share the moments where I'm like, you know, probably didn't
Speaker 2: respond as well as I could have, or wasn't as
Speaker 2: mindful as I should have been. Sure, you know, that's
Speaker 2: the reality of what it means to be alive, and so.
Speaker 1: It's a practice, man, It's always a practice, right.
Speaker 2: Yeah, absolutely, Andy, We end every episode with a final five.
Speaker 2: But before we do that, there are a few more
Speaker 2: questions that I kind of wanted to loop back to,
Speaker 2: and so one of them was, why do you suggest
Speaker 2: that we don't work out at night.
Speaker 1: You can work out at night, but you want to
Speaker 1: just be careful of how much is disrupting your sleep
Speaker 1: and what type of workout you're doing, especially if your
Speaker 1: day is laid out. The example I think I gave
Speaker 1: earlier was really high intensity, sympathetic fight or flight type
Speaker 1: of day. If you're then always matching that with additional
Speaker 1: sympathetic drive. Some people that's okay, but a lot of
Speaker 1: people on our experience that has been there, you know,
Speaker 1: quote unquote root cause of filling the blank. Right, So,
Speaker 1: low testosterone, brain fog sleep sort of like, okay, when
Speaker 1: you're on gas pedal all day, maybe for you right now,
Speaker 1: your exercise needs to be a little bit more restorative
Speaker 1: rather than the opposite. It's not always the case, though,
Speaker 1: I can train at night with generally no issues whatsoever.
Speaker 1: I like it. I almost always train at the end
Speaker 1: of the day, so it can be just fine. Just
Speaker 1: be mindful of if you're looking at your system and going, okay, great,
Speaker 1: I can do really high intensity stuff I can do.
Speaker 1: We've like, our sleep technology is pretty outrageous, so I
Speaker 1: can verifiably say these things. I can do lots of
Speaker 1: stimulatory stuff. I can watch Lord of the Rings in
Speaker 1: eight K on a ninety eh screen. I don't have this,
Speaker 1: but like right in front of my face a minute
Speaker 1: before bed, and I have zero issues with blue light.
Speaker 1: I have zero issues with stimulation. And that's just how
Speaker 1: you're wired. Sleep architecture is going to be fine. Sleep durations,
Speaker 1: sleep quality, the amount of time, the depth within each
Speaker 1: sleep phase. I attract all these every night, right, no
Speaker 1: change for me. So intensity of exercise is going to
Speaker 1: have no bearing on me. But that's specifically, yeah, totally.
Speaker 2: Yeah.
Speaker 1: What I've seen though for a lot of our people
Speaker 1: is not always, but many people it's the opposite, where
Speaker 1: we have to be a little bit more mindful. And
Speaker 1: so what we might have to do is say, okay,
Speaker 1: we can train, but your training has to look like this.
Speaker 1: We have to redefine what training is for you. We
Speaker 1: have to do our higher intensity stuff earlier or at minimum,
Speaker 1: And this is what we do for our athletes because
Speaker 1: they don't have an option. They have to their competition
Speaker 1: is at night, right NBA plays at seven o'clock. Or
Speaker 1: you get the idea, let's at least match the high
Speaker 1: intensity work with down regulation post exercise. If we just
Speaker 1: walk off the court or walk out of the gym
Speaker 1: and go right now, now we finally see our kids
Speaker 1: for the day or whatever. Like you're just asking for
Speaker 1: disaster here me five minutes, three to seven is what
Speaker 1: I say. Give me three to seven minutes. Can we
Speaker 1: downregulate it a little bit? And we have really found
Speaker 1: that can give us eighty percent of what we need
Speaker 1: to get. It's not one hundred. But if all those
Speaker 1: things are refused, you're like, that's it. That's my only
Speaker 1: time to day and I'm not giving up my Okay, fine,
Speaker 1: give me my five minutes post training. You can do
Speaker 1: this in a car. You can do this in the
Speaker 1: locker room or wherever it is, lights down, cover your
Speaker 1: face with our athletes will put just their shirt or
Speaker 1: their towel over their face. Lye on your back. I
Speaker 1: would love to give you a specific and highly designed
Speaker 1: down regulation breathwork routine. That's what that's our gold standard.
Speaker 1: But if you can't do that, it won't do that.
Speaker 2: Just give me this stuff.
Speaker 1: Fine, Just breathe through your nose, all right. You want
Speaker 1: to do a double extented exhale, so you want to
Speaker 1: do a cadence like a four second inhale, eight second exhale.
Speaker 1: Generally the longer you're exhaling, the more downregulatory. It is, like, okay, great,
Speaker 1: Like we have lots of protocols, we can go into
Speaker 1: tons of customized breathing programs. We do that a lot.
Speaker 1: But if not, can you make it as simple as
Speaker 1: go sit in your car, close your eyes and just
Speaker 1: breathe through your nose, set a timer for four minutes.
Speaker 1: That actually is a stunning amount of effectiveness to that.
Speaker 2: Well, I love that, man, That's great. Yeah, I definitely start.
Speaker 2: I was playing pickaball at night. I was doing my
Speaker 2: morning workout in the gym, and then yeah, pickable in
Speaker 2: the evening was destroying my sleep, Like I yeah, it
Speaker 2: would take me two hours. Like I'm someone who thankfully
Speaker 2: falls asleep pretty quickly. And it's like I would get
Speaker 2: into bet at like nine thirty and I wouldn't get
Speaker 2: to bed to like eleven thirty twelve because I was
Speaker 2: just like wired from playing pickaball for like seven to
Speaker 2: nine or whatever it was, And so I'm having to
Speaker 2: figure out I've just stopped playing because yeah, it's having
Speaker 2: such a big impact. But I appreciate try to try
Speaker 2: that out. I will try it out.
Speaker 1: Yeah, you'd be surprised. It might not be enough for you.
Speaker 1: You might you might have to do fifteen or twenty minutes.
Speaker 2: Yeah, or it might not work at all.
Speaker 1: But give it a go. You might. We've seen enough.
Speaker 1: I'm well, I'll try.
Speaker 2: Another audience question we had to answer was what do
Speaker 2: you suggest for women with pcos in terms of an
Speaker 2: ideal workout?
Speaker 1: So when you get into situations like that, whether it's PCOS,
Speaker 1: whether it's just simply really difficult menstrual cycles to manage,
Speaker 1: whether it's a menopause or you know, you know, if
Speaker 1: we're going through things like that. This area of research
Speaker 1: is so tricky because symptomology is so wide ranging. Defining
Speaker 1: menopause is physiologically easy, but even understanding you know, it
Speaker 1: could be six months or ten years, like, it's a
Speaker 1: really hard thing. Symptoms are up and down the menstrual
Speaker 1: cycle alone independent pcos you're adding on top of those things.
Speaker 1: I have yet to see a clear cut specific this
Speaker 1: is better crdit and just sort of like if you
Speaker 1: want to follow some guidelines and you're feeling better, I'm
Speaker 1: all in, like that's great. If not, though, I don't
Speaker 1: have a specific thing that says you have to do
Speaker 1: this this way. We on are yet to give women
Speaker 1: different styles of training while we're here. We don't train
Speaker 1: them differently just because they're women. We don't do anything
Speaker 1: different throughout the metal cycle with training or nutrition just
Speaker 1: because they're women. We do everything that's based on the individual.
Speaker 1: So if we need to do sustuff, we absolutely will.
Speaker 1: But we do not walk them in and say, oh, okay,
Speaker 1: our women do this solid training, our men do this.
Speaker 1: We absolutely do not. And I know that wasn't what
Speaker 1: you're asking, but.
Speaker 2: No, no, but that's really useful. Yeah, I didn't know that.
Speaker 2: I'm no, I'm intrigued. We definitely do have different protocols.
Speaker 2: You have it it's so individual, it's not based on gender.
Speaker 2: It's not like oh this is better for your strength
Speaker 2: and female.
Speaker 1: Yeah, yes, like men and women have massive differences and
Speaker 1: We're always gonna acknowledge and pay attention to those things,
Speaker 1: but I'm always just coaching you, and what.
Speaker 2: All the differences that people should be aware of.
Speaker 1: You have clear hormonal differences generally, right. One of the
Speaker 1: things that we have seen in our research, and I
Speaker 1: will say this, it's held true in our coaching practices.
Speaker 1: A lot of the times women handle volume better from
Speaker 1: an exercise perspective. And when I say handle, I mean
Speaker 1: you can give them more reps, more sets, they can
Speaker 1: train more often, their recovery is faster. The other way
Speaker 1: you can flip that.
Speaker 2: Why is that?
Speaker 1: Well, we've actually done some work here and nobody really knows.
Speaker 2: I noticed that my wife. My wife's like that, yeah.
Speaker 1: You honestly, like it's pretty true. My friend Brett Contreras
Speaker 1: made a really awesome post recently, and I'm like, wow,
Speaker 1: this is great specifically on this point. Again, I want
Speaker 1: to give him credit because I'm like, oh, actually, he
Speaker 1: nailed this. When people say things like, oh, we don't
Speaker 1: train men and women differently, like I just said, I
Speaker 1: generally hear that, go, okay, you never trained women like
Speaker 1: you never trained women. If you're gonna say that, that's
Speaker 1: exactly what Brett's post was, I'm like, okay, because honestly
Speaker 1: we sort of do now walking in we do not,
Speaker 1: but I know that oftentimes we can bring the volume up. Also,
Speaker 1: it oftentimes means they need more volume. Not always, but
Speaker 1: I'm hedging quickly of going okay, we got to start
Speaker 1: probably thinking more volume here. And if I'm not getting
Speaker 1: responses as quickly as you want, We're pretty quick to
Speaker 1: just go to volume and it oftentimes when oftentimes that
Speaker 1: I'll go the other direction when it comes to performance too,
Speaker 1: women because of that generally don't need as much of
Speaker 1: a taper. They don't need to have to, they don't
Speaker 1: have to back off as much to get that super
Speaker 1: compensation that that peaking day. Again, these are very yeah,
Speaker 1: broad generalizations, right, We're always coaching the individual.
Speaker 2: Yeah, we can't get specific.
Speaker 1: Without totally in front of us exactly. So those are
Speaker 1: someones that we kind of like pop out to immediately
Speaker 1: where we see differences. I've coached world champion females in
Speaker 1: probably six or more sports at this point, so we've
Speaker 1: done powerlifting and the UFC and a bunch of different sports.
Speaker 1: I'm wrestling. I can also say most often women are
Speaker 1: more in tune with their body than men, they generally
Speaker 1: give better feedback. Yeah, if you go ask one of
Speaker 1: our male athletes, like, how you feeling today, Like I
Speaker 1: know what, they're gonna say, pretty good, coach, like whatever,
Speaker 1: where women are more likely to be like, I feel
Speaker 1: pretty good. But back's a little bit tighter here. Energy
Speaker 1: is just a touchdown. You're like, oh, and they're really
Speaker 1: in tune with this. Things a little bit off over here.
Speaker 1: Men are like kind of blunt instruments. A lot of
Speaker 1: the times. Women will be more responsive to changes in
Speaker 1: caloric intake, where again men are a little more robust
Speaker 1: to those things. So you have to be really careful.
Speaker 1: You have to be really careful of lowering colories too much,
Speaker 1: too long. For women. You gotta be careful not in men,
Speaker 1: but you can get away with it a little bit
Speaker 1: more so when it comes to just sort of these generalities,
Speaker 1: those are the ones that pop up are the most
Speaker 1: some things that are counterintuitive. Actually, since we're here and
Speaker 1: there's a lot of research on this that I'd say
Speaker 1: empirically our coaching practice scientifically, we actually just published a
Speaker 1: men analysis. I was a co author on this one,
Speaker 1: so somebody else led this one. But you don't really
Speaker 1: see much of a difference in rate of increase between
Speaker 1: men and women in terms of strength and muscle. It's
Speaker 1: not that different. You grow it about this relative rate.
Speaker 1: It's just that men are generally bigger. So if you
Speaker 1: both gain ten percent, your absolute amount is is far
Speaker 1: much higher. So it looks like you just got up there.
Speaker 1: There are some subtle differences there within that analysis. You
Speaker 1: can read the details if you're a nerd like that,
Speaker 1: but the take hold message for that is it's it's
Speaker 1: pretty much the same. Yeah, And I would say our
Speaker 1: coaching experience has seen that we don't see women on
Speaker 1: average struggling to put on more muscle relative to men
Speaker 1: or strength. If the training and the nutrition and all
Speaker 1: the other factors are equal, they're going to progress pretty
Speaker 1: much equally for a long long period of time. The
Speaker 1: last one that would jump out to me is on
Speaker 1: a similar note there is we generally see women through
Speaker 1: aging are a little bit more successful against joint injury.
Speaker 1: Oh interesting, men are gonna be a little more banged
Speaker 1: up for the most part. So I think that's a
Speaker 1: believable story too. I don't know why, but well, I
Speaker 1: I could guess. But on a little more aggressive, probably
Speaker 1: worse decision making, but you get it. So categorically those
Speaker 1: would be some of the differences.
Speaker 2: Got it, Thank you, And I want to ask you
Speaker 2: a final five. These questions have to be answered in
Speaker 2: one word to one sentence maximum. Oh boy, So the
Speaker 2: vice question is what is the best health advice you've
Speaker 2: ever heard, received, or given?
Speaker 1: The notion of adaptability and plasticity is far greater than
Speaker 1: people realize. Your genetics play a big part, of course,
Speaker 1: but your lifestyle is far more important to your end
Speaker 1: story than your genetics. So you have the ability, the
Speaker 1: capacity within reach to make a significant improvement in any
Speaker 1: aspect of that. Look, feel perform that you choose some
Speaker 1: work there, but you have autonomy in your body.
Speaker 2: That's very hope giving. I love that question. Number two,
Speaker 2: what's the worst health advice you've ever heard or received?
Speaker 1: Oh boy, I'm gonna cheat with my answer here and
Speaker 1: give a antithesis to my first answer, which is the
Speaker 1: idea that there is a certain food you can or
Speaker 1: can't eat, that all of us in humanity have to
Speaker 1: be eating or sleeping, or training or living a certain
Speaker 1: way or we're going to be unhealthy. That is colossally untrue, unfair,
Speaker 1: and unhelpful.
Speaker 2: Great on to question number three. For someone who's really
Speaker 2: trying to lose some stubborn belly fat, what should they do.
Speaker 1: This will sound a little bit counterintuitive, but a large
Speaker 1: portion of your resting metabolic rate. Your metabolism is defined
Speaker 1: by how much muscle you have, So getting those last
Speaker 1: few pounds off the belly, maybe try to put some
Speaker 1: muscle on. My guess is you've already done everything else,
Speaker 1: so try that option.
Speaker 2: And would you recommend how or that's case specific?
Speaker 1: Yeah, totally.
Speaker 2: Question number four, what's something you used to believe to
Speaker 2: be true about health that you disagree with now?
Speaker 1: I have a lot of answers. I've been open honest,
Speaker 1: probably should do more about things that change. I was
Speaker 1: very against a cardiovascular exercise that like strength training is
Speaker 1: the only thing you need to do. That that's very wrong.
Speaker 1: I was also very against low carbohydrate diets in any form.
Speaker 1: I was very against intermittent fasting, and I think I
Speaker 1: wasn't totally wrong on that. But those are viable strategies
Speaker 1: for most people. They're not perfect for all goals, but
Speaker 1: those things are options. So I'd say those three specific
Speaker 1: ones but in general, I was simply too closed minded
Speaker 1: about assuming I knew what everyone wanted in terms of
Speaker 1: the outcome and the goal. When you do that, you
Speaker 1: start limiting options and you are working too much off
Speaker 1: of hubris. The more you realize people are looking for
Speaker 1: different things, then you start to realize, oh, okay, these
Speaker 1: are potentially acceptable. They just aren't going to get to
Speaker 1: where I thought everyone wanted to go, and that was
Speaker 1: not the appropriate approach. So all of your questions, by
Speaker 1: the way, I'm in like sentence nine, ha.
Speaker 2: But I love it, man. It's a good fifth and
Speaker 2: final question. It's a question we ask everyone who's ever
Speaker 2: been on the show. If you could create one law
Speaker 2: that everyone in the world had to follow, what would
Speaker 2: it be.
Speaker 1: You know what's quite funny about this answer is I
Speaker 1: literally sent a tweet out with it yesterday that said,
Speaker 1: I think we should make it illegal for people to
Speaker 1: recline their seats on airplanes.
Speaker 2: A that's so good.
Speaker 1: It's on my top of my mind.
Speaker 2: I'd be really mad at you for that. Love God,
Speaker 2: I hate that. But you can recline yours too.
Speaker 1: That's not because you're smashing into my lap and I can't.
Speaker 2: Work a right. Oh you're a worker, that's yeah.
Speaker 1: I'm like playing time is perfect, work time.
Speaker 2: Plain time is the only time I switched to entertainment.
Speaker 2: Oh really, yeah, I'll read a book or I'm watching
Speaker 2: something or no.
Speaker 1: Man, I hate it. So my chicking answer here would
Speaker 1: be able to make it illegal to recline seats on airplanes.
Speaker 2: I love it. Andndy Gallup and everyone, thank you so
Speaker 2: much for listening and watching Andy. Thank you for all
Speaker 2: your incredible insights wealth wisdom. I hope that you will
Speaker 2: take away one thing and apply it from this episode.
Speaker 2: Remember that that's my request. You won't be able to
Speaker 2: do all of it. You won't be able to do everything.
Speaker 2: Try and pick the one thing and just apply it
Speaker 2: to make a shift in your life. Follow Andy across
Speaker 2: social media, his podcast, everything else he has going on
Speaker 2: to make sure that you're connected to his insight. I'm
Speaker 2: sure it's had a big impact on you. I know
Speaker 2: it has on me and Andy, I look forward to
Speaker 2: having you on the show many many times. Thank you
Speaker 2: so much.
Speaker 1: That's my pleasure. Man, I can't wait to come back.
Speaker 2: Thank you. If you love this episode, you'll enjoy my
Speaker 2: interview with doctor Daniel Ahman on how to change your
Speaker 2: life by changing your brain.
Speaker 3: If we want a healthy mind, it actually starts with
Speaker 3: a healthy brain. You know, I've had the blessing or
Speaker 3: the curse to scam over a thousand convicted felons and
Speaker 3: over one hundred murderers, and their brains are very damage