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(0:00) Introduction by Hosts Matt Tack and Dr. Alfred Alessi (0:17) Setting the new normal and call to action (0:58) LeBron and Bronnie James: Longevity in Sports (3:59) Injury Prevention in Sports and Lifestyle (7:01) Lifestyle Habits for Longevity and Midday Meditation (11:45) Blood Flow Restriction Training and Injury Recovery (15:55) Fasting, Intuitive Eating, and Positive Stress (18:33) Recreational Marijuana: Implications for Athletes (22:07) LeBron James' Training and Recovery Insights (24:25) Biohacks and Adjusting Activities with Age (27:08) Longevity Mindset and the Full Fuel Diet (30:08) Sponsor: Alessi Functional Health, Nutrition Solutions, Spread Oaks Farms (31:17) Episode Wrap-up and Motivational Closing00:00:00
Welcome to the Full Fueled podcast.
00:00:02
Welcome to the Full Fueled podcast.
00:00:04
Welcome to the podcast.
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With your host, Matt Tack.
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With your host, Matt Tack.
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Your host, Matt Tack.
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Who are you?
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I'm doctor Alfred Alessi.
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Doctor Alfred Alessi.
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Doctor Alfred Alessi.
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They know by now.
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They know by now.
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I'm gonna set what the new normal looks like in my life.
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You're not limited by your genetics.
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You have our superpower that is left in the world.
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I
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do.
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You will be Only way we're gonna get the word out is with you.
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Live full fueled.
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Live beyond limits, baby.
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Let's go.
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Welcome to the full fueled podcast with your host, Matt Teck, and doctor Alfred Alessi.
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And as always, please share, subscribe.
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The only way to get the word out is through you.
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So if you're enjoying any of the content, please share it for us.
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It only helps us.
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It helps you as well.
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If we're helping you, you're helping us.
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You have it right into the ask.
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You're right into it.
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Oh, but I love it.
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But for real.
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Yeah.
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For real.
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We need it.
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So one of the things that we're gonna talk about today, which I thought was, like, pretty
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trending.
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It's cool.
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Is that LeBron James is playing with Bronnie James.
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They played on Tuesday, A guy that's 40, he's gonna be turning 40 next month.
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He's I think his birthday is in December, plays with his youngest son.
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I think Bronnie's, like, 19 or 20 or something like that in the league.
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Yep.
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Actually, he's gotta be a little bit older.
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He came out as freshman or sophomore year.
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I think maybe he played 2 years, maybe just a freshman year at USC.
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But now they're playing together.
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And LeBron James has had obviously optimal longevity, which is crazy too to think about
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because like a guy with that height, you know what I mean?
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6 8, 6 9, definitely has played with a decent amount of weight.
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But one of the things that I've seen over the kind of the trajectory of his career, he's
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actually shed weight.
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So I think he's probably at his lightest point now than he actually was when he was in his
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early twenties.
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He, he looks
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more like when he did when he came out of high school.
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Like, when he was in high school and he came out, obviously, he was kinda thinner.
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You know?
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He's then he bulked up pretty big.
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Got he got I mean, dude was jacked, And then he's definitely leaned up for sure.
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He's looking more like MJ.
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You know?
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Like, the the arms are still kinda like like tight.
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Yeah.
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Yeah.
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He, probably operates with pretty pretty low body fat percentage, but obviously takes care
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of his body much like, you know, we have in Tampa, we have TB 12.
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Tom Brady has basically built an entire clinic around, the way he operates, you know, at a
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very high level for athletes to come in.
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We've been obviously brought Yoel Murphy on the show.
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I think t b 12 might even be there, and how they're basically catering some of these
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athletes that are thinking that way.
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We saw a guy yesterday, Dennard Spann, who had a 15 year career in the, major leagues.
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And there's no way to do that without taking care of your body.
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Right?
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That's optimal longevity.
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You have to you have to care for it, with the intents and purposes to be getting a better
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improving, recovering faster.
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And so we're just gonna delve into that today, but I thought that was, like, a cool topic that
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you get to play with your son.
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Right?
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At 40, you know, he's not that old.
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But at the same time, that's a lot of wear and tear on your body playing.
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Think what do they play?
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I think they play 72 NBA games a year, and he's been in the league since 18, 19.
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So he's had a 20 year over little over a 20 year career.
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That was longer than Michael Jordan.
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Michael Jordan, I think, retired, then obviously came back with the Washington
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Wizards, but definitely has had a longer career.
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And I don't think there's he's had anything catastrophic.
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I think a couple years ago, he had something with his leg, where he's out a few games, but
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came back during the playoffs.
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But, pretty much has been dialed in throughout the regular season and the playoffs, and that's
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that's optimal longevity.
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Somebody hit with that amount of wear and tear,
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avoiding major injuries.
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Like so, obviously, so much of what he's done has probably been, like, focused on how do I
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prevent something big.
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You know?
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Like, you gotta look at, like, Derrick Rose, bro.
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He used to be my favorite player.
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He was so explosive that it was, like, it was just a matter of time something's gonna break.
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You know, it's, like, dude would, like, explode from the ground, jump, like, 4 feet over
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people, and dunking like crazy.
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He was obviously ridiculously athletic and then had that ACL.
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And then after that, it was another one, and then it's just multiple injuries.
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It's like so, you know, that's the longevity key piece is we're talking about this because
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we played the other night.
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We were like, maybe playing 4 or 5 games of basketball, we need to just stick to, like, 3.
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Right?
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Like, let's play 3 games, then go home, take care of our bodies because, like, nothing good
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happens after that 3rd game, man.
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And then you're starting to
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feel healed.
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Pickup basketball is, like, different too because it's constant up and down.
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It's actually a little bit different a game because in a game, there's gonna be a stoppage
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point.
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Right?
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You're gonna be sitting at the free throw line.
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You're gonna be like, in your when you're in a competitive scenario, there's always, like,
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referees where there's stoppage.
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And pickup, you're just like, alright.
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There's a foul.
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Check it back up.
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Let's get going again.
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And so there's never real stoppage.
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And what you know, the the games we play actually, I love the pickup style is that when
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because they turn on the clock.
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And so there's actually a rotating clock, which I think that's, like, the best form of pickup.
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You're not playing to a point.
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You're just playing to a time, so it's hyperefficient.
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But that's even more so where, like, you're constantly moving.
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Right.
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There's not much of a break you're in, you're out for the, you know, you're back in for the
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next game.
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And so that level of pounding, dude, my, my knees and my ankles were like growled.
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Like, they were so tired after we played, like, I think it was, like, 5 or 6 games.
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It's 2 or 2 and a half hours straight of basketball.
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That's way more than you would even get in a physical game.
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So there's that threshold piece of which, yeah, like, I think it's smart to turn it off.
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Be like, hey, this is enough.
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Right?
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Because then you're more injury prone as your body fatigues.
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You're obviously gonna be more injury prone in that stage.
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Yeah.
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And, like, you you kind of know.
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Like, I could kinda tell we're getting to, like, the 3rd game, the 4th game.
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I even said it.
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I was like, man, maybe I'm I'm gonna probably go.
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And I think you might have been like, no.
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Just stick around for 1 more.
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So but, like, I could feel my quad, like, tightening a little bit.
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I had, dude I had squatted the day before.
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So, you know, I was doing pretty heavy squats the day before, so probably not the best, idea
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there.
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But, you know, I I got through the 1st year game.
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It's fine.
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No pain.
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I was actually playing pretty well.
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And then that 4th game, I was like, maybe I'll maybe I'll go home.
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And then we ended up just getting in, you know, and that's what always happens.
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But then I, like, whatever I I did, like, some move where I jumped and didn't do, like, a jump
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shot or something, and I came down and felt the quad just kinda like like, hey.
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You know, kinda woke up again, and I was like, damn
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it.
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You should have left.
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But it's like, there's things to do to mitigate that.
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You know?
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Like, you talk about we do all the stuff that we do, the longevity hacks, and and really,
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it's a it's a lifestyle.
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It's not like you just, you know, I I don't like treating it like it's like a medication
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where it's like, oh, you do this so that you can do that.
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It's like, no.
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It's gotta be a lifestyle, man.
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You build it in, you know, on a regular basis, the foam rolling, the the active movement,
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obviously, weight training, eating healthy, all of that stuff, man.
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So what is, like, what are what are your main things that you're you focus on on a daily
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basis or even a weekly basis, like, for longevity?
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Because I think we are on the same plane, but we also do some different things.
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Yeah, we, we do.
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I think we have an, a different approach in terms of like how we operate now.
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I think you have a little bit more extended fasting schedule than like I do.
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I typically, you know, obviously I was saying in this podcast the other day that I was a
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guest on, but I stopped eating roughly around like 7 pm.
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I don't, I don't pick up after that.
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There's no munching.
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There's no really even drinking.
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Unless it's a little bit of water where I'm, I felt like I'm dehydrated.
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I didn't get enough water in the day.
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You know, and that's also another thing is like how many people miss out on water.
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That's one of the things.
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I tend to like get towards the end of the day and I'm super dehydrated.
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Right.
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I need to get some water in me.
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I do a really good job at the clinic because I'm like, oh, water is there.
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Right?
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I need to drink water.
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And so I'll, like, go over to the, water station and and drink and then put some
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electrolytes in there.
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But water is such a crucial, piece of that is to staying hydrated and then cognitively,
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ready.
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I because when you we get dehydrated, you typically get fatigued and a little bit tired.
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But, so I'll pick up at 7 the following day is what the cadence.
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And then usually, I operate my mornings, with a dense protein shake.
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And I'll put some supplementation in there.
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Another thing that I've also added in terms of supplementation, just because it's not an
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immune supplementation, but vitamin c is actually very good for joint structure.
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And so I've been incorporating, just vitamin c gummies at a suit like, pretty high level,
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actually, 2 times a day because that's actually there was a there's a study that came out as
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far as, the quality of joint repair that vitamin c has, not just towards immunity.
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It's right.
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Yeah.
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Vitamin c is a major cofactor in collagen production.
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People don't know that.
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So, like, scurvy, which was, like, the thing that, like, sailors used
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to get.
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Right?
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And it
00:09:31
was, like, they would get these bleeding gums and, like, like, soft tissue breakdown.
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They would become, like, super weak.
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It was it was, vitamin c deficiency, and that vitamin c deficiency causing the breakdown of
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collagen.
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Right?
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Like, they weren't having collagen turnover and production, and so they were having these weird
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issues.
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It that is a not a problem we see anymore in life because, like, you know what I mean?
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Like, nobody gets scurvy anymore.
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But what you can get is, like, joint pain.
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You you know, that's a big one.
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People don't think, like, vitamin c for joint pain.
00:10:00
But if you could pair, like, a vitamin c like, a high quality vitamin c, like, a buffered
00:10:04
alkalized vitamin c with some collagen, dude, next level for joint pain and for joint
00:10:09
comfort.
00:10:10
Yeah.
00:10:12
So,
00:10:13
but, and then for all intents and purposes, like longevity speaking, you know, one of the
00:10:20
major things is just things that we always talk about is just getting that proper sleep
00:10:24
schedule in, and then becoming optimized throughout the day.
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One thing that I've, you know, a lot of people don't do, and I'm actually testing this right
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now.
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I'm like kind of phasing it in, is closing my eyes.
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I know that you've done this and you sent me the happier app today.
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But like having in the middle of the day, like, a 10 to 20 minute meditative state where you're
00:10:45
not falling asleep, but you're just closing your eyes and how that just restructures and
00:10:49
rebounds your body, both neurologically and physically.
00:10:53
And so that that's just, like, something that I've been piloting, over the past week of just,
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like, closing my eyes, kinda setting a timer of just to to decompress and just be fluid with my
00:11:05
breathing.
00:11:07
So I you know, I piloted that.
00:11:09
I like, if you're working out in the afternoon, that helps immeasurably, in terms of, like,
00:11:16
overall quality of strength.
00:11:18
And then, one thing that we I am, starting new, and I had done before because we had it at the
00:11:26
clinic and I did blood flow restriction, but it was actually just brought to my attention.
00:11:30
So I was listening to a podcast on doctor Gabrielle Lyons, but, just blood flow
00:11:34
restriction when it comes to kind of the level of optimization and not necessarily muscle
00:11:40
mass, but strength overall that you can get out of blood flow restriction.
00:11:45
So and what if, if you aren't familiar with blood flow restriction, that basically that's
00:11:49
like tying, you know, bands.
00:11:51
They make them.
00:11:52
You can buy them on Amazon.
00:11:53
So I just bought mine on Amazon.
00:11:55
Around your quads, around your, around your biceps, It's
00:12:00
basically it's basically a tourniquet that's limiting blood flow out of the muscle on the
00:12:05
limb.
00:12:06
So then when you're doing an exercise and you're really pumping that muscle, the blood
00:12:09
flow is not escaping as as much.
00:12:11
And so you're really, like, saturating it there.
00:12:14
It will do things like it'll create what's called angiogenesis.
00:12:17
So you'll have, like, new blood cell blue new blood vessel formation or, like, the
00:12:21
strengthening of those blood vessels, which is really good, obviously, then for repair of
00:12:24
muscle tissue.
00:12:25
But it it enhances the pump.
00:12:27
It's I mean, it's a cool way to train.
00:12:30
You're gonna fatigue real quick doing it, obviously, so you can't use as much weight.
00:12:34
Like, you probably dial down to, like, 30% of what you would normally do or less, but you
00:12:38
wanna hit it for reps.
00:12:39
So I used to train like that a a lot more.
00:12:41
I'm gonna get back into it probably now that you're doing it.
00:12:45
Yeah.
00:12:45
One thing that was pretty yeah.
00:12:47
One thing that was pretty eye opening in terms of, the doctor that was, kinda giving this
00:12:53
information and then wrote a paper on it, was the fact that you actually can get maximized
00:13:00
strength with lower lower yield.
00:13:02
Right?
00:13:02
Right.
00:13:02
Yep.
00:13:03
So you don't need to go as high, which is exactly what you said.
00:13:06
You can operate at, you know, as much as, 40 to 50% deficiency, in terms of, like, quality of
00:13:14
weight in which you normally push.
00:13:16
So, like, if you're regularly pushing, you know, squatting maybe £300, you can actually
00:13:21
decrease that with blood flow restriction to maybe 240, and still getting the same results,
00:13:28
from a strength, from a strength perspective.
00:13:31
So one of the cool things too is he was talking about this element of injury and how there's
00:13:38
cross education.
00:13:39
And so the point is, like, if you let's say you injured your right arm.
00:13:43
Right?
00:13:44
But then you utilize blood flow restriction on your left arm.
00:13:48
Like you.
00:13:49
You're like, oh, you know, a lot of people would be like, well, I hurt my right arm, so I
00:13:53
can't train.
00:13:54
Right?
00:13:55
The study kind of behind this has been that there's actually relative cross education that
00:14:01
you actually still should be promoting, that strength to that left arm because
00:14:08
neurologically and physically, the right arm is seeing what the left arm is doing.
00:14:13
Yep.
00:14:13
And so you're still, like, kinda maximizing, that inflection point of strength to your right
00:14:19
arm without even utilizing it.
00:14:20
So I thought that was really interesting that there's a cross education.
00:14:24
So, like, when you're injured, you don't wanna stop.
00:14:27
Right?
00:14:28
Because you can just work out your left arm because your left your right arms know knows
00:14:32
what your left arm is doing.
00:14:33
Yeah.
00:14:33
And that they've there's really cool videos out there you can watch or, like, you know, things
00:14:38
they've done studies.
00:14:39
People who have, like, an amputated limb, like, say they're missing a right hand or just elbow
00:14:44
down or something.
00:14:45
They'll put a mirror in front of them so that they can see the left hand as if it's the right
00:14:49
hand.
00:14:50
And then they have them move the left hand, and in their mind, they feel like they are moving
00:14:55
their right hand that they don't have.
00:14:56
And so that tells you right there the neurons that are wired to go to there are activated
00:15:01
when you activate the left side too.
00:15:03
So, man, when I had my shoulder surgery, I, you know, I was in a sling for 10 weeks,
00:15:07
immobilized, essentially.
00:15:09
I was working my left arm like crazy because I was like, I'm gonna prevent as much muscle
00:15:14
atrophy on the right side as possible.
00:15:16
You know, obviously, there's gonna be some because it's not a 100%.
00:15:19
But I was like, I'm gonna do as much as I can to mitigate that.
00:15:24
And it worked, man, for sure.
00:15:25
Like, I I didn't, you know, I didn't completely turn into, like, a a bird on the right side.
00:15:29
So yeah.
00:15:31
It was dude, it's it's cool stuff, man.
00:15:33
Like, that's the the kind of that, that neuroscience aspect of that.
00:15:36
But, yeah.
00:15:38
I mean, I think getting back kinda to, like, the fasting thing.
00:15:41
I I do like fasting, and this is more so, like, the term, like, intuitive fasting, which we
00:15:46
have talked about this before.
00:15:48
So I'm not gonna go into depth.
00:15:49
It's on an older episode, but, like, listening to my body and, like, my body doesn't like
00:15:54
eating before 10.
00:15:55
Just doesn't.
00:15:56
Like, I'd rather, you know, be maybe mildly hungry, but, like, I feel like I'm more
00:16:01
cognitively present, and I'm able to be, like, more efficient.
00:16:03
I have a little more energy than if I ate a meal right away in the morning.
00:16:07
I just, like, don't feel like it either.
00:16:08
Like, I don't feel like eating, but I think I also eat a little bit later than you do.
00:16:11
Like, I did.
00:16:12
I don't even get home till 7:30, 8 o'clock.
00:16:14
So, you know, by that time I get home and I'm I'm having a meal or, you know, a shake or
00:16:19
something.
00:16:20
So, you know, eating a little bit later, then I I eat a little bit later in the morning.
00:16:24
And but, honestly, the the science around that is that's an amazing thing for longevity is
00:16:30
limiting the amount of calories you're putting in your mouth because you're able to get that
00:16:35
kind of turnover.
00:16:36
Right?
00:16:37
The that we've talked about, like the autophagy and and, kinda giving your gut a break, but
00:16:42
also it's a positive hormetic stress on the body.
00:16:44
So the more we can have those, kinda like the cold plunge and strength training.
00:16:49
Right?
00:16:50
No.
00:16:50
That doesn't feel good to to work your muscles until they're burning.
00:16:54
Like, nobody no.
00:16:55
Even the most professional bodybuilders, guys who are gym rats, are gonna tell you that it
00:16:59
hurts.
00:16:59
Right?
00:16:59
Because I like, oh, it's an enjoyable experience.
00:17:02
Obviously, there's a positive that comes from it with the endorphins and everything, but the
00:17:07
act of, like, tearing down muscle tissue from weight training is not it's not, like,
00:17:11
enjoyable, but it's a positive stress on the body.
00:17:14
Right?
00:17:15
And so that's why we do it.
00:17:17
Yeah.
00:17:17
That's I was actually again, I was a a guest on this podcast, and I was talking exactly about
00:17:22
that how, like, oh, you work out all the time.
00:17:25
You must enjoy it.
00:17:26
Right?
00:17:27
But the reality is is, like, I wouldn't say I necessarily, like, enjoy it after after.
00:17:33
Right?
00:17:33
Yeah.
00:17:33
And so the positive effects that, like, the neuron release, just like all that, that I
00:17:39
enjoy the after effects so much that, yes, like, going is, like, addicting because of the
00:17:46
after effects that are associated to it.
00:17:48
So I wouldn't say I love going to the gym because if I still got those positive effects
00:17:52
by not going to the gym, I wouldn't go to the gym.
00:17:55
Right?
00:17:55
But the reality is I get those positive effects from it.
00:17:58
So, that's what keeps me going.
00:18:01
Right?
00:18:01
Yeah.
00:18:02
As is everything else.
00:18:04
Yeah.
00:18:05
And I love, like, this is how my brain works at least.
00:18:08
It's like, I like that going to the gym.
00:18:10
Like, I'm driving there 5, 10 minutes there, like, hyping myself up, listening to some
00:18:13
music, taking some pre workout.
00:18:15
Like, I like that part, walking into the gym, getting warmed up, and then, like, the workout,
00:18:19
you you kinda, like, suck.
00:18:20
You gruel through it.
00:18:21
There's some, like, positive that comes from it.
00:18:23
And then afterwards, I love the feeling of, like, being pumped and, like, you're, like,
00:18:27
damn.
00:18:28
Like, that was a good one.
00:18:29
Right?
00:18:29
But it's, like, the in the middle part, like, the actual work part, nobody actually, like,
00:18:33
likes that.
00:18:33
You know?
00:18:35
Yeah.
00:18:35
That's, to bring off a, like, a completely, like, different topic, but then we'll segue
00:18:41
back home.
00:18:43
I was thinking about this a little bit, in association to amendment 3 on the ballot that's
00:18:48
gonna be coming up.
00:18:49
So if you're I would encourage everyone to vote.
00:18:53
If you're not planning on voting, please vote.
00:18:55
I think it's, your, your right as a citizen.
00:18:58
But, this thing, with amendment 3 is, focused on the distribution of recreational
00:19:06
recreational weed.
00:19:07
And so I was thinking about this because, you know, Michigan has seen it and there's just
00:19:11
been an influx of capital, like crazy amount of capital.
00:19:15
It's on every single billboard.
00:19:18
It's all over the place, like literally all over the place.
00:19:21
And so I was like processing through the recreational side of like marijuana.
00:19:26
And, I was thinking of this.
00:19:28
I was like, right now it's relatively easy to get a medical card for the purposes of
00:19:33
marijuana.
00:19:34
So like the, for the idea to get it recreationally, I don't promote that.
00:19:40
And this is the reason why this is the reason why I'm gonna vote now is because the people
00:19:45
that are going to be utilizing it are sourcing it to like take away a pain.
00:19:51
They're utilizing it for the similarities of like what alcohol would produce.
00:19:56
And, it just institutionalizes like these teens that are already suffering in many different
00:20:04
ways where you know, that if every single one of those teens got into a gym atmosphere and
00:20:09
did the right thing, health wise, they would have much a healthier mindset.
00:20:12
Right?
00:20:13
We're not promoting that.
00:20:14
We're promoting a, an amendment so that they can suppress their, basically their feelings.
00:20:20
And so I was like to recreational for the purposes of recreational, weed, like we aren't
00:20:27
like, that's not going to push us in the direction, that these young kids and even older
00:20:33
people, like, need to go.
00:20:34
Right?
00:20:34
They're suppressing something.
00:20:35
What are your thoughts on that?
00:20:37
I mean, it goes back to the same concept with medication, and my take on medication is, like,
00:20:42
somebody with high cholesterol is not deficient in metformin.
00:20:46
Somebody with you know?
00:20:47
You know?
00:20:48
It's like, that's not the the cure.
00:20:50
That's gonna help with, like, kind of, like, to to raise the levels or whatever, but it's not
00:20:54
fixing anything.
00:20:55
The lifestyle, and this gets into longevity too, is, like, the epigenetics of it, is
00:21:00
lifestyle is responsible for 90% of the diseases in this country.
00:21:03
Maybe more than 90%, actually, right, is caused by poor lifestyle.
00:21:07
Just look around people, what they're putting into their body, not moving their body, and
00:21:11
that's why everyone's sick.
00:21:12
I was just listening to something who was talking I can't remember who was talking about
00:21:16
it.
00:21:17
And they were like, look at the Amish people.
00:21:19
They're all healthy.
00:21:20
Right?
00:21:20
And it's because they don't take vaccines.
00:21:22
They don't eat crappy food.
00:21:23
They everything's regenerative off the off the the land.
00:21:26
They're moving all day long because they don't have cars.
00:21:28
Like, these people are all healthy.
00:21:30
You're never gonna see, like, an obese Amish person.
00:21:31
Like, you just they don't exist.
00:21:33
And so it's like, what's the connection there?
00:21:35
Right?
00:21:36
And it's 100% because of the the lifestyle factor.
00:21:39
So I think going back to, like, the marijuana thing is, like, yes.
00:21:42
I agree.
00:21:43
Like, you're gonna you're gonna try to be using something to mitigate whether it's depression
00:21:48
or whatever it might be that a good session in the gym can 100% be the thing that changes
00:21:55
that.
00:21:55
Right?
00:21:55
And that's lifestyle.
00:21:56
Are you moving your body?
00:21:57
No.
00:21:57
I'm not moving my body, but I'm depressed.
00:21:59
Go move your freaking body.
00:22:00
You're not gonna be as depressed.
00:22:02
Right?
00:22:02
You're gonna be able to solve that.
00:22:03
So I a 100% agree with you, man.
00:22:05
I I think it's like a a cop out or like an
00:22:07
easy thing.
00:22:10
Yeah.
00:22:12
So I guess, bringing this whole thing, back around is what is it you know, what do you
00:22:18
think I I don't know the training schedule of what LeBron James has done to get through a 20
00:22:24
years career.
00:22:25
Because you Good circle.
00:22:26
I I I honestly don't.
00:22:27
I I didn't dive into it all that much.
00:22:30
I do know a little bit about, his halftime strategies of things.
00:22:35
Like, he has, like, nutritional programming during halftime as far as, like, the nutrition.
00:22:41
I think it's, he has, like, almonds.
00:22:44
I forget how many.
00:22:45
I think he actually counts them out.
00:22:47
And so, like They're 3 almonds.
00:22:50
Yeah.
00:22:50
He has, like, some some association of almonds, and something else, like, during halftime.
00:22:56
But I know that Steph Curry is pretty high on that too of getting, like, pre intra meal,
00:23:02
intra meal, like, energy, during a game.
00:23:06
And so but, like, at the end of the day, it's like they're optimizing, obviously, the
00:23:11
recovery, playing multiple games a week, minimizing minutes.
00:23:15
That was something that, like, in a hobby.
00:23:18
Right?
00:23:18
If you definitely if you enjoy, you know, playing golf, basketball, or whatever, we've
00:23:23
obviously realized this, like, maybe 3 games is enough.
00:23:26
Right?
00:23:27
Not to go 2, 2 and a half hours and then have your back demolished.
00:23:32
Right.
00:23:33
And it's, doing things as strides, obviously, as you age where you can mitigate the damage on
00:23:39
the structural component of your body.
00:23:41
I'm sure that's what really LeBron James has done over the course of his career to have that
00:23:47
steady aid.
00:23:47
He's obviously programmed in strength and conditioning, for the purposes of longevity
00:23:52
throughout his career as is did, Michael Jordan.
00:23:56
That was a big component of, Grover.
00:24:01
What's his first name?
00:24:03
Tim Grover, was train he trained Kobe Bryant, Michael Jordan.
00:24:07
Yeah.
00:24:07
But strength and conditioning was a major major component of getting them through, obviously, a
00:24:14
20 year career.
00:24:15
Yeah.
00:24:15
I mean, a guy like LeBron James has everything at his disposal, so maybe a little different
00:24:21
than you and I.
00:24:21
Right?
00:24:22
Like, he's got all the cool stuff.
00:24:23
We have some pretty cool stuff too.
00:24:25
Right?
00:24:25
Like, in the office, like, I went and cold plunged after the games, and I felt better the
00:24:28
next day for sure.
00:24:29
Yesterday, I did some sauna and plunge.
00:24:31
You know, I had some soft wave therapy.
00:24:33
So it's like the those are hacks.
00:24:35
Right?
00:24:35
It's all about the the those are what we call, like, those biohacks.
00:24:38
We're hacking our biology.
00:24:40
But, you know, when it comes to longevity, it's like, what is, like, output versus input.
00:24:44
Right?
00:24:44
And then how do you maybe as you get older, you limit the output a little bit or you modify.
00:24:50
Right?
00:24:51
You stop doing, you know, super quick sprints to the hoop, and maybe you play a little bit
00:24:55
more of, like, a post and pass kinda play.
00:24:58
Right?
00:24:58
Or you you limit how many times you're full sprinting down the court.
00:25:01
Because that dude, that's how I used to play.
00:25:03
I used to just full sprint a 100% all the time.
00:25:05
And I was like, I am getting slightly away from that.
00:25:08
Maybe a little bit more jump shots, try to focus on the jump shot.
00:25:11
I just said it's never a good shooter.
00:25:12
So I was like, alright.
00:25:12
I just have to run past people and get to the basket.
00:25:14
Like, that was what I gave.
00:25:16
So, you know, you modify.
00:25:17
That's what always happens.
00:25:18
You see the older guys.
00:25:19
Who's the who's the big old guy out there?
00:25:20
What's his name?
00:25:21
T?
00:25:23
T t c.
00:25:23
He's not move he's not moving his feet too much, but
00:25:25
he's he's posting up.
00:25:26
He's getting some boards.
00:25:27
He's making passes.
00:25:28
Like, the game changes.
00:25:29
You know?
00:25:30
Yeah.
00:25:31
They they definitely, the game changes.
00:25:32
I mean, when you're 300 plus pounds, the game really changes.
00:25:35
He's a big boy.
00:25:37
When you're modifying things, it it might not nearly as be that level of change, especially
00:25:43
if you're maintaining some level of activity.
00:25:45
So, I would say your performance, the optimal performance.
00:25:49
Yeah.
00:25:50
I like I think of guys, in the league that have, like, real longevity, that, like, Rajon,
00:25:58
was that Rondo?
00:26:00
No.
00:26:00
He's been around for a while.
00:26:02
I don't know if he's on the Lakers now.
00:26:04
Right?
00:26:05
I mean, he wasn't.
00:26:07
He's on, I think he's on Milwaukee, to be honest with you.
00:26:09
I I think he was talking to Damian Lillard, the other night.
00:26:13
I just had, show like, because I saw that the NBA pre or preseason was over with, and their
00:26:18
regular season is starting.
00:26:20
And so I was just, like, watching, like, the kind of the startup of them talk about it a
00:26:24
little bit.
00:26:26
But guys, Rijan Rondo.
00:26:28
That's who I'm trying to think of.
00:26:29
It's his full name.
00:26:30
But, like, guys that had have had a long tenure in the league where now they're taking up more,
00:26:36
like, backup roles, being quality teammates, obviously, probably leading guys, but
00:26:42
minimizing their minutes.
00:26:43
And then their cadence of their game looks a lot different.
00:26:46
He's not slashing the bucket.
00:26:48
Right?
00:26:48
He's looking to distribute a lot.
00:26:50
He's looking to do do a lot of different things within the capacity of his game because,
00:26:55
obviously, he's probably slowing down just a little bit.
00:26:59
But, yeah, I think that's, yeah, that's a that's a big thing to just make note of,
00:27:04
obviously, to minimize risk and injury, but then also have fun too.
00:27:08
You're like, I don't wanna one of the things is, like, I'm just not gonna, like, not take
00:27:13
the ball to the rack, at all.
00:27:16
Right?
00:27:16
I'm just gonna pick my spots, be a lot smarter on how I'm playing the game.
00:27:21
And so that's one of the things I was telling you.
00:27:23
I was like, dude, just warm up a little bit slower.
00:27:26
Right?
00:27:26
It might be the first game where you're like, you know, you're not taking it to the rack,
00:27:30
like, 4 or 5 times.
00:27:31
Right?
00:27:32
Where you're just you're you're working the ball around the key with your teammates,
00:27:36
getting some fluidity in there.
00:27:38
The game might take a little bit longer because of that.
00:27:41
But at the same time, it's one of those things where you're letting the body kind of move up
00:27:45
the game, come to you instead of you go to the game.
00:27:47
So those are, I
00:27:48
think, that was good advice.
00:27:49
I took that advice too.
00:27:50
And, like, then I end up playing better and I end up scoring more points.
00:27:53
So I was like, yeah, he's out of something here.
00:27:55
I don't know.
00:27:56
I'm not gonna rush it out the gate, you know, get a little get a little warm up.
00:28:00
Plus, like, I don't play as much as you do.
00:28:02
So, like, I'm maybe, like, once or twice a month, maybe even once a month.
00:28:05
So, like, first thing that goes is, like, my ball handling skills.
00:28:07
Like, I just, like, I'm, like, kinda a little more clumsy until I get some rhythm.
00:28:11
But then, you know, you get a game in you and you it comes back for sure.
00:28:17
I think, you know, at the end of this episode, just to just to process through and think of
00:28:23
terms of what optimal longevity looks like to you.
00:28:25
I know we had previous podcasts on, like, hobbies and how you're incorporating those, but
00:28:30
there's definitely people you can look to.
00:28:33
And we have our optimizers program.
00:28:34
Right?
00:28:35
And that's exactly those those are the protocols that we take every guy through in
00:28:38
terms of how to optimize and what that looks like and how to dial in the mindset, the
00:28:44
nutrition, and the muscle, so that they ebb and flow for the purposes of what you're gonna feel
00:28:50
and look like well into your sixties seventies.
00:28:53
Because you need to be whether you're in your thirties, even twenties, but it when you're in
00:28:56
in your thirties is really when you start processing through.
00:28:59
I mean, a lot of guys that we've talked to have started thinking this way of, like, man, if I
00:29:04
don't capture this now, I'm not going to capture it because there I think there is truly
00:29:08
a tipping point, where guys' mindset kinda shifts of, like, I didn't handle it in my
00:29:14
twenties.
00:29:14
I really didn't handle it in my thirties.
00:29:16
I'm in my forties now.
00:29:18
It you know?
00:29:19
It's pretty much done at this point.
00:29:21
Right?
00:29:22
Yeah.
00:29:23
But that's when, the the double down effect needs to occur.
00:29:27
Like, you need to like, that's when even more so, you need to start building in these healthy
00:29:32
habits and discipline, which we had a previous, podcast on as well.
00:29:37
Yeah.
00:29:38
And, man, that's, like, basically what we built the optimizers for was, like, 4 guys who are
00:29:42
getting up there maybe.
00:29:43
I'm not even gonna say getting up there.
00:29:44
Guys in, like, their thirties who, like, they want longevity.
00:29:47
They want to be able to move.
00:29:49
They're maybe they got some kids, and they're starting to think down the line now a little
00:29:52
bit more.
00:29:53
So let's do I think that's what our next topic will be on is, like, our full fuel diet that we
00:29:59
incorporate into that program.
00:30:01
Because obviously, we focus on muscle and protein, but, like, the diet we've created, the
00:30:05
full fuel diet and what that looks like.
00:30:08
Well, check out our next episode.
00:30:09
We'll take you through everything a to z and what the full fuel diet looks like.
00:30:13
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But as always, we wanna thank you.
00:31:09
Share, like, subscribe.
00:31:10
We appreciate you listening in today.
00:31:12
As always, live full fueled.
00:31:14
Live Beyond Lemus, baby.
00:31:16
Let's go.
00:31:17
Welcome to the full fueled podcast.
00:31:20
So I'm gonna set what the new normal looks like in my life.
00:31:22
You're not limited by your genetics.
00:31:24
You have a superpower that is is to people out.
00:31:27
So, unfortunately, most businesses aren't gonna use the highest quality ingredients.
00:31:35
Changed.
00:31:35
I don't think he lives.
00:31:36
Yeah.
00:31:36
Consistency in everything that we do that really compounds.
00:31:40
Only way we're gonna get the word out is with you.
00:31:43
Live full fuel.
00:31:44
Live your own limits, baby.
00:31:45
Let's go.