00:00:00
Season 2, fall fuel was up, baby.
00:00:02
Was up.
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My man.
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I'm excited.
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We're talking about basically all things longevity, but we're diving into movement.
00:00:09
The pillar and movement.
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I was excited about this one, man.
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When when we came up with the pillars and the the idea for what we're gonna be talking about,
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this was one of the one of the ones I was looking forward
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Dude, it's like, I have listened to actually a lot of podcasts recently and just diving in, to
00:00:24
Movement in the necessity of movement on a daily basis, but, how important muscle muscular
00:00:31
intent intensity?
00:00:32
Yeah.
00:00:33
Or I should say density is the longevity overall, but, what let's let's go top down of
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what we're gonna be talking about today.
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And then multiple tap into those Yeah.
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Micro pillars.
00:00:44
Yeah.
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And I think, man, like, at the the kind of base of that, but a movement is vital for life.
00:00:50
Yeah.
00:00:50
Right.
00:00:50
What, like, what object besides, like, a plant doesn't move.
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Every every animal moves.
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Every, like, we have to move.
00:00:56
Right.
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You don't move, you die.
00:00:57
Right?
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Become sedentary, your body starts to age, things deteriorate, and that's death.
00:01:02
Right?
00:01:02
So everybody knows that.
00:01:05
Every like, I was thinking this is worried about everyone knows you have to move.
00:01:08
Everyone knows you have to exercise.
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It's good for you.
00:01:10
That's not like a foreign concept anymore.
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Like people are walking around like, I didn't have no idea what exercise is.
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If you are dude, you're living under a rock.
00:01:18
Yeah.
00:01:18
Everyone knows that.
00:01:19
If people are not exercising or doing something, they're that's a choice Right?
00:01:23
Like they're choosing not to.
00:01:24
For sure.
00:01:24
Like, I understand people are busy and and all that, but, like, that is a choice to not move
00:01:30
your body even going for a walk or something like that.
00:01:32
Right?
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So, yeah, man, I think in this episode, we're gonna get into I would love to get into, kind
00:01:37
of like an order of importance of exercise.
00:01:39
Right?
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I think you and I both sit on the same kind of, thrown of of resistance training, building
00:01:46
muscle, and that kind of work as being like the pinnacle of of the most important for longevity
00:01:53
and, you know, living a high performing life.
00:01:55
Yeah.
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Yeah.
00:01:56
That's so crucial.
00:01:57
I you know, just a case in point, I actually have a call with a guy that I took through a
00:02:01
challenge.
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Just the over the past couple weeks, and it was really eye opening as far as, like, what his
00:02:08
focus was.
00:02:09
Yeah.
00:02:09
And for me, I focus on, you know, you know my scorecard.
00:02:13
I have the scorecard of the faith pillar, but then I have family and relationships, finance
00:02:17
of business, and then fitness and health.
00:02:19
Cool.
00:02:19
But there's not one that takes place of the other.
00:02:22
Right?
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Yeah.
00:02:22
Yeah.
00:02:22
They're all they all synchronize with each other.
00:02:26
People important.
00:02:26
My faith component is just as important because it is an element of.
00:02:31
Right?
00:02:31
It's how I'm protecting my body.
00:02:33
Right?
00:02:33
Yeah.
00:02:34
And so those blackout periods within my calendar.
00:02:36
So I was asking them for wins during the week.
00:02:39
I'm like, hey.
00:02:39
What are your wins?
00:02:41
And this guy, like, could not get off on his winds just for work.
00:02:46
Right?
00:02:46
He's, oh, just for work, just for work.
00:02:48
And I'm like, well, you did you put your block out in for health and fitness?
00:02:52
Yeah.
00:02:53
Because I was like, you're about £40 overweight right now, and you need to have that as a
00:02:58
pillar.
00:02:58
Right?
00:02:59
Yeah.
00:02:59
You're not gonna wait for all these wins to happen in business.
00:03:02
And then which I've seen that.
00:03:04
And I've I've kind of been there, but I've also incorporated that blackout for a long period of
00:03:09
time now Yeah.
00:03:09
Being 5 or 6 years.
00:03:11
As being health and fitness, a crucial piece of that element of winning each week because I
00:03:16
can't just focus on my pillar of finance a business be like, hey.
00:03:21
I'm crushing it.
00:03:22
Yeah.
00:03:22
Well, you get 10, 15 years down the road, and you're still £60 overweight.
00:03:26
Yeah.
00:03:26
And there hasn't been this, like, threshold of, like, oh, I need to focus.
00:03:31
Like, dude, I look like a fat slob.
00:03:33
And I, like, I just look awful.
00:03:37
My it probably is impacting my relationships at this point.
00:03:40
Right?
00:03:41
Although you don't see it in the immediate, right, you want to goals, right, where you
00:03:46
wanna thrive in all areas.
00:03:52
Correlation of how you're gonna be living and abundantly in those other areas within the
00:03:56
scorecard for, you know, that's just how I operate.
00:03:58
Yeah.
00:03:58
So I wanna make sure, excelling in business, but I also wanna make sure, man, I damn look
00:04:05
good shirt with my shirt off.
00:04:06
You know what I mean?
00:04:07
Yeah.
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Like, You know, that's just one of those things.
00:04:10
It's like, I I I that, like, I have to level up in those areas.
00:04:13
So, like, movement at that capacity.
00:04:16
Yeah.
00:04:16
It can start out small, and that's where I was, like, telling him, man, like, even walking
00:04:21
throughout the day.
00:04:22
Yeah.
00:04:22
You know, one of the things that I do periodically throughout the day, just to, like,
00:04:26
literally decompress from maybe a longer meeting, taking my shirt off, going outside,
00:04:31
and just, like, getting exposed, being in Florida, get all that vitamin d you
00:04:35
need?
00:04:35
Yeah.
00:04:36
Like, it's amazing.
00:04:36
Yeah.
00:04:37
But part of movement, right?
00:04:38
But then there's also where we're gonna dig deep into this, and I'm super pumped.
00:04:44
Yeah.
00:04:44
Is VO 2 max.
00:04:46
Right?
00:04:46
And how that is a key to resistance training and, like, optimal longevity in terms of what
00:04:52
that is for cardiovascular health.
00:04:54
So anyways, I just wanna point that out Yeah.
00:04:56
To our audience is that we're gonna be talking to, like, some high level successful business
00:05:00
leaders, right, that they're like, shoot, man.
00:05:04
I'm in my forties.
00:05:05
I'm in my fifties at this point.
00:05:07
Yeah.
00:05:08
And I've I've dedicated a lot of time to making a lot of money and doing doing well Right.
00:05:14
In finance of business.
00:05:16
But, man, I have it dedicated anytime.
00:05:17
I was still coming home, bad habits, eating, live in a relatively sedentary lifestyle at
00:05:23
home with, you know, that's a time to really maximize and create,
00:05:27
you know, good output.
00:05:28
And that's that's really it, man.
00:05:30
When we talk about, like, routines, right?
00:05:31
Like, the a lot of people end up just trading time.
00:05:34
Yeah.
00:05:34
Like, well, I have so much time in the day.
00:05:36
We it is.
00:05:36
I it's a finite resource.
00:05:38
Right?
00:05:38
We only have so many hours in the day.
00:05:40
That's an overused, like, cop out of things people say, but it's like, there there really
00:05:44
is only so many hours in the day.
00:05:46
Right.
00:05:46
But when you're trading your physical, your physical fitness or your physical health for
00:05:52
something else, you are sacrificing.
00:05:54
Right?
00:05:54
Like, you're sacrificing your ability for your body to be optimally healthy, and you're gonna
00:05:58
feel those downstream effects.
00:05:59
You know?
00:06:00
So I think what what happens a lot of times is people who are high level CEO level or,
00:06:07
business entrepreneurs, there's so much that goes into that, man.
00:06:10
What?
00:06:12
I'm seeing it.
00:06:13
Bro, you are a sexy beast, man.
00:06:17
Thank you.
00:06:18
I appreciate that, man.
00:06:19
I needed that one.
00:06:19
You look at everything like that.
00:06:21
I'm like, see you, bro, making making me blush over here.
00:06:24
How are you going?
00:06:25
Keep talking.
00:06:25
Fuck.
00:06:26
Where was I?
00:06:27
Yeah, bro, if you're if you're a high level CEO, you know, person who who is very
00:06:31
successful in that industry, That sucks a lot of your time.
00:06:35
And eventually people start to get, you know, stressed out burned out.
00:06:38
And and if you're not putting, effort into your physical body,
00:06:42
Yeah.
00:06:42
You are gonna have negative effects from that.
00:06:44
Right?
00:06:44
Like, you're gonna get sick more often.
00:06:46
You're gonna you're gonna be that guy who's just kinda skinny fat, kinda flabby, and and
00:06:50
again, maybe this looks like lack of performance at home, right, with with the wife
00:06:54
and stuff like that.
00:06:55
This looks like a
00:06:56
Same thing.
00:06:56
Right?
00:06:57
Yeah.
00:06:57
Yeah.
00:06:57
Feeling, you know, affecting family in relation of that Depression,
00:07:00
those kind of mental mental things that come from that as well, man.
00:07:03
Yeah.
00:07:04
So, yeah, I mean, why don't we talk a little bit about, like, And again, we we touched on
00:07:08
this already, the importance of muscle.
00:07:10
Right?
00:07:11
Why why is muscle so important?
00:07:13
Give me your your, your quick, like, opinion, and then I'll I'll give mine.
00:07:17
You know, for me, and I'm gonna I'm gonna let you get into the nerdy side of, like, kind of
00:07:22
the science behind it all.
00:07:24
Who's who's the podcast with that woman that we've been listening to a lot to recently?
00:07:28
Yeah.
00:07:28
Yeah.
00:07:29
She's, Doctor Gabriel Lion dude.
00:07:31
She's a really cool man.
00:07:32
She's, Money.
00:07:33
How old is she, too?
00:07:35
Faddle.
00:07:36
She's, like, she's in her fifties.
00:07:37
Right?
00:07:37
One's a couple businesses.
00:07:39
Fantastic.
00:07:39
But she just came out with a new book.
00:07:41
It's all about muscle muscle centric medicine is the concept that I subscribed to that man.
00:07:45
It's like, that is it's a longevity organ.
00:07:47
Yeah.
00:07:48
It is a longevity organ.
00:07:49
Your muscles produce factors that help fight off inflammation, fight off disease, right?
00:07:55
So like a lot of those those inflammatory response things, like, when you get sick, come
00:08:00
from your muscle.
00:08:01
So if you have big, strong pump, the muscle, you're gonna have more of that.
00:08:04
You're gonna have more ability to prevent injury.
00:08:06
You're gonna have more ability to, do the things, like physical things that you wanna do
00:08:10
for a long time.
00:08:11
Right?
00:08:12
And, obviously, you're gonna look better too, right, when you have who looks better.
00:08:15
Right?
00:08:15
Like, the long distance runner, the cross country guy who's just got no muscle on his
00:08:19
body, no fat on his body either, but it looks just like skinny rail.
00:08:22
That's not that's not a longevity either, man.
00:08:24
Right, or the guy, like, the Sprinters.
00:08:26
Right?
00:08:26
That's always, like, the the the dichotomy they show is, like, the cross country guy versus the
00:08:30
Sprinter.
00:08:31
The Sprinter's just jacked as hell.
00:08:33
That's honestly, that's what, like, humans are meant to look like, bro.
00:08:36
Exactly.
00:08:37
It was even what we were talking about in the cross comparison going back to nutrition just
00:08:41
for a minute is that, like, your veganistic type of philosophy versus, like, getting, you
00:08:47
know, obviously, dense protein in your body that's gonna create more muscular features.
00:08:52
Who are you gonna pick?
00:08:53
Right.
00:08:54
You gotta pick this, like, stick feature.
00:08:56
Alright.
00:08:56
Well, by doing this, you have to put the proper nutrients in your body.
00:09:01
Animal blends, obviously.
00:09:03
Right.
00:09:04
But then resistance type training that then create, a a body on honestly, Like, I I was
00:09:13
man, what podcast was it?
00:09:14
I'm just trying to go back to a couple of the podcasts, but it was you know, guys that have
00:09:19
gone through.
00:09:19
I think it was Dave Asbury, but even though he's not, like, super muscular, but he was even
00:09:24
saying, like, if I had to pick the 2 Yeah.
00:09:26
It's the quality of what I enjoy, right, because we're always chasing a feeling.
00:09:31
And so for me, like, as I got, like, dude, yeah, it's a choice to have.
00:09:36
A muscular dead spot.
00:09:38
Right?
00:09:38
I I want to have that.
00:09:40
Yeah.
00:09:40
And it's also one of the things I enjoy it.
00:09:43
And my wife enjoys it too.
00:09:44
You know, at the same time,
00:09:45
it's like one of those things I'm giving.
00:09:47
It's a gift that keeps it all giving.
00:09:49
Everybody.
00:09:49
So Get rid of it.
00:09:51
It's like and I wanna be I wanna feel confident myself.
00:09:55
So why why wouldn't I, right?
00:09:57
Why The this is goes back to the concept of, like, my test was my testimony.
00:10:02
You can think that your best days are behind you, or they're still ahead of you.
00:10:05
Right?
00:10:05
And so That's cool.
00:10:07
That is the energy that I'm giving my muscles is that the best days are still ahead of me.
00:10:12
I can still look good.
00:10:14
Well into my 60 seventies.
00:10:16
I was looking at this, like, Crossway guy, Masters crossway guy this morning.
00:10:19
I wish I could remember his name.
00:10:20
And this dude is Jack.
00:10:22
Yeah.
00:10:22
I'm like, at, like, sixty some odd years old.
00:10:26
If if you're looking that muscular and dense, like, you're living a pretty active lifestyle.
00:10:31
Right?
00:10:31
Yeah.
00:10:32
Whereas, You know, I'm not gonna I'm calling him out, but not calling him out.
00:10:35
Like, my my father-in-law, he's in I I told him I was like, man, like, Let's let's try to drop
00:10:42
a few LBs.
00:10:43
Right?
00:10:43
And and same thing with my dad because they haven't put time in for resistance type
00:10:51
training, muscular density, whatever it is.
00:10:53
Like, I mean, you pick you pick it, but when you're when you're pulling in 30, 40, even £50
00:10:58
overweight, like, that's almost giving up on your body.
00:11:02
And so for muscular density is you can You can hold this into well into your sixties seventies
00:11:08
and having a very Yeah.
00:11:09
Eighties nineties.
00:11:10
Yep.
00:11:11
But you gotta keep up with like, resistance type training.
00:11:15
Obviously, I like incorporating weights into mine.
00:11:17
Yeah.
00:11:17
But you I mean, you can do that through bins.
00:11:19
You can do that through a number of different were talking about how Dave Aspiry does.
00:11:22
If you wanted to walk through that, but there's a ton of different resistance type mechanism
00:11:27
that create muscular density.
00:11:29
Yeah.
00:11:29
I mean, gravity is resistance.
00:11:31
Right?
00:11:31
Yeah.
00:11:31
You don't need weights.
00:11:32
You'd go do a bunch of bodyweight squats.
00:11:33
It's gonna build muscle.
00:11:34
Right?
00:11:35
Yeah.
00:11:35
It's obviously probably not gonna build as much muscle as quickly as loading your body with
00:11:39
some weight and doing squats, but it will do something.
00:11:41
Right?
00:11:42
You're pushing your body weight against gravity upwards and downwards.
00:11:44
Right?
00:11:45
Like, so, like, there's gonna be a stimulus to that.
00:11:47
The thing Dave Aspre does is it's obviously, it's a, you know, really expensive kind of,
00:11:52
like, niche machinery uses, but it you you put you basically are in a safe if it's like a leg
00:11:57
exercise, you're in a chair pushing against this press with your legs.
00:12:02
It's applying equal force back as hard as you can put.
00:12:05
So you are maxing out every time.
00:12:07
It's intense.
00:12:08
It fries the nervous system, so you can't do this, like, multiple times a week.
00:12:12
It's like once a week.
00:12:13
But, I mean, that's a form of it.
00:12:14
Right?
00:12:14
If you're getting real, real high level biohacker, but I mean, honestly, man, anyone,
00:12:19
everyone has access to a gym, right, unless you live in the middle of if you're drinking
00:12:23
Oklahoma and a pasture, but then, like, go lift a cow or something.
00:12:26
Yeah.
00:12:27
I mean, like, everyone has access to something heavy can lift up, bro.
00:12:30
Like, I'm lifting my kids up all the time.
00:12:32
They're getting heavier.
00:12:33
Right?
00:12:33
So, like, yeah.
00:12:34
You know, there's there's always stuff that you could do.
00:12:35
Like, those videos, the parents who'd, like, got the kid on their bag and they're doing
00:12:38
squats and stuff.
00:12:39
Dude, I think he said all that.
00:12:40
I love doing that.
00:12:41
It's so fun.
00:12:42
They love it too.
00:12:42
It's a 2 for 1, but Right.
00:12:44
You know, the
00:12:44
Working out with
00:12:45
your kids.
00:12:46
The concept of muscle man is, like, you you are more primed for what life throws at you when
00:12:52
you have muscle on your body.
00:12:53
Your body is gonna be when you have more muscle, you're gonna scream more of those good
00:12:57
hormones too.
00:12:58
Yeah.
00:12:58
You're gonna have more testosterone through your body.
00:13:00
All these things, testosterone is not just, raw.
00:13:03
Get strong, like, hormone, right, and that's what everyone thinks about.
00:13:06
It's a bad rap.
00:13:07
It's good for your brain, man.
00:13:08
It's anti inflammatory.
00:13:10
It produces that feeling of, like, confidence and stuff like that, man, it's so important.
00:13:15
And if you are not optimizing your muscle, and and and using weights, right, and and you talk
00:13:21
about this, bro.
00:13:22
Like, that hack that you do that I've done this for a while too is doing even just like a set
00:13:27
of, like, a leg workout before you go do upper body because getting blood to come from your
00:13:32
legs up to your torso has to go through your groin area.
00:13:35
Right?
00:13:35
Infomoral artery passes right there, and it's got all the branches that go into your testes.
00:13:40
That's gonna pull testosterone into your sis into circulation, right, that your body's gonna
00:13:44
bind to produce more muscle.
00:13:45
So that's an awesome hack.
00:13:46
I love doing that, man.
00:13:47
You know, just doing, like, some box jumps or, like, hitting the set of squats right before I
00:13:51
go lift, you know, shoulder press or something.
00:13:53
Is, gonna get your body more, like, primed to build muscle too.
00:13:57
Yeah.
00:13:58
So you get the and you can correct me if I'm wrong on this, but more circulation within the
00:14:02
body more circulatory movement, but it's gonna come bottom up.
00:14:06
It kind of bottom up effect, get that heart flowing, and then you can go into you realize
00:14:11
that then you could squat a little bit more.
00:14:12
You might be able to throw 10 to 15 more pounds out there that's added resistance.
00:14:17
Is there a breaking point in terms of muscular structure, I was, listen, Ale and Alexander
00:14:23
went to a conference this past weekend.
00:14:25
Yep.
00:14:25
And you know, obviously, guys are testing the limits.
00:14:28
Right?
00:14:28
You're always, like, pushing the limits in terms of, like, the skeletal structure and
00:14:33
muscular density.
00:14:34
But How much is resistance training and neurological thing in terms of, like, how much
00:14:40
you actually can do?
00:14:41
Yeah.
00:14:41
Versus you know, what what actually physically your body can handle.
00:14:49
If you wanna hear your question answered live on the show, submit it to ask at fullfuel.com,
00:14:56
check out the optimizers program where we build maximum improve longevity and get guys freaking
00:15:00
shredded so that they can crush it at life for as long as possible.
00:15:09
Yeah.
00:15:09
I mean, you know, the when someone's untrained or they've never worked out, like, with
00:15:12
resistance before, the first adaptations that are occur are highly neurological.
00:15:18
Right?
00:15:18
A lot of that is, like, you know, think about the first time you ever dumbbell press, bro.
00:15:21
You're like, ours are all wobbly.
00:15:23
You freaking don't even know how to control this That's because your body doesn't know
00:15:26
what's going on.
00:15:27
So it's like the first thing that has to happen is that muscle brain connection has to get
00:15:31
locked in.
00:15:32
Mhmm.
00:15:32
So those those alphamotor neurons are getting, you know, firing up, learning these patterns.
00:15:37
Mhmm.
00:15:37
The first, honestly, that's why, like, people who start lifting, they're like, man, I haven't
00:15:41
seen results in the 1st months, a month and a half, even 2 months.
00:15:44
Because a lot of that's neurological.
00:15:45
Right?
00:15:45
They're not their body's not creating new muscle.
00:15:47
It's not building the muscle yet because it's still trying to map out this, like, connection
00:15:51
between the brain and the muscle.
00:15:53
Then they, you know, you stick to it long enough.
00:15:55
You start to push it, then that's when the the gains start to happen or you start to feel like
00:15:59
that actual, like, hypertrophy, size, and muscle.
00:16:01
So a lot of it is neurological, man, and I think maybe that deters people.
00:16:05
Right?
00:16:05
Like, they're like, man, I didn't I haven't seen much from it, but they didn't give it long
00:16:09
enough, right?
00:16:09
Think that's what we're talking about here is, like, it has to be forever, right?
00:16:14
Like, I mean, like, I'm not gonna sugarcoat that.
00:16:16
You have to work out an exercise forever.
00:16:19
Forever.
00:16:19
Just do it.
00:16:20
Right?
00:16:20
Like, don't don't make excuses.
00:16:21
Oh, I'm too old or whatever.
00:16:23
Yeah.
00:16:23
Right?
00:16:23
Like, make it a thing.
00:16:25
Doing now.
00:16:25
Right?
00:16:26
Like, wherever you are now is the is the youngest you're gonna be ever again.
00:16:30
Ever.
00:16:30
So, like, you you started right now so that it becomes a lifelong habit that honestly, is
00:16:35
gonna benefit you for as long as you live, man.
00:16:38
Like, that's just the truth, you know.
00:16:39
I don't think we're here to, like, baby this for people, you know?
00:16:43
No.
00:16:43
It's like, I don't mind saying the hard stuff is, like, you're not exercising.
00:16:46
Get off your ass to exercise.
00:16:47
Yeah.
00:16:48
100%.
00:16:48
You're not eating healthy.
00:16:49
Like, you're choosing that.
00:16:50
Right?
00:16:50
Like Yeah.
00:16:51
Do better.
00:16:51
The craziest thing is, and this this happens to me, you know, the older you get, obviously, the
00:16:57
more, but I believe need there is for community.
00:17:01
In in your exercise.
00:17:03
Because before, like, if I was in high school, man, it's me.
00:17:08
Right?
00:17:08
I can go work out.
00:17:09
It's been 2 hours in the gym, but now I am a little bit more hyper focused in getting in
00:17:16
there.
00:17:16
And so I don't let my days get away from me.
00:17:18
So I have a very disciplined, Monday, Wednesday in the Friday where I have a group of guys that
00:17:24
I work out with.
00:17:26
And we do, you know, kettlebell.
00:17:28
And then if I can add in a crossfit workout, 100% I'm adding, but mainly it's hit based, And
00:17:33
then I will then bring modalities back home
00:17:38
Yeah.
00:17:38
Where I can make it super efficient and easy for me.
00:17:41
It's, like, out of Saturday, and then I get resistance in on the Peloton.
00:17:44
Like, if I, like, right now, I'm training for something, but that is easy to do.
00:17:49
Right?
00:17:49
Take quick easy decision.
00:17:51
The easier you can make the decision and the modality in the environments that you put in
00:17:57
your house the easier it is to get in shape.
00:17:59
Right?
00:18:00
Yeah.
00:18:00
I would not encourage anybody, especially when we're talking guys, hey, man.
00:18:05
It's been a while.
00:18:07
You know, I focused on business for a long time or I focused on this, whatever it is.
00:18:10
Family.
00:18:11
Yeah.
00:18:11
Family.
00:18:12
You know, it got away from me.
00:18:13
It's like, alright.
00:18:14
That how can you bring it back home and make it super efficient
00:18:17
and easy for yourself?
00:18:18
It's good.
00:18:19
And that that is always the best way.
00:18:21
Right.
00:18:22
Right?
00:18:22
Especially if you can get a trainer to come to your house.
00:18:25
Like, those things Yeah.
00:18:26
Like that aid you in the process that where you can be coached through.
00:18:30
Yeah.
00:18:31
But hands down, that is at that has been the big trigger point for me as far as, okay, I got
00:18:37
kettlebells at my house.
00:18:38
Yeah.
00:18:38
I got some workout equipment in my house.
00:18:41
I have a Peloton at my house.
00:18:43
I have those, Bowflex, dumbbells, which are, like, absolutely.
00:18:48
Too.
00:18:49
There's rotate those things out to, like, 55.
00:18:51
Yeah.
00:18:51
Take up no space.
00:18:52
Like, the
00:18:53
In between a meeting, dude, I'll rep out, like, 15, 20, just curls.
00:18:57
And then just get my blood freaking flowing.
00:18:59
Yep.
00:18:59
Right?
00:19:01
That it those those easy decisions, like, you can you can perform right in the middle of
00:19:06
things, especially if you're working from home or, and you can incorporate those things.
00:19:11
Yeah.
00:19:11
Huge, huge difference.
00:19:13
Yeah.
00:19:13
And I see it because you were even saying, those little intermittent intensity,
00:19:20
intensities that you do between workouts.
00:19:22
Yeah.
00:19:22
Like, help.
00:19:23
Yeah.
00:19:24
Really, really help in, muscular density.
00:19:26
Yeah.
00:19:27
Yeah.
00:19:27
So, like, if you're doing your typical, like, 3 day a week, you know, that's it's probably
00:19:31
kinda like what I'm doing is I got 3 day a week full body workouts.
00:19:35
Right?
00:19:35
But on the off days, I'm doing some kind of movement of either legs, if it's going for a
00:19:40
walk or a a bike ride, or I'm grabbing some bands and I'm doing some, you know, push
00:19:45
presses or whatever it might be.
00:19:46
I'm stimulating the muscle.
00:19:48
So that muscle is getting signal still.
00:19:50
Right?
00:19:50
So that muscle is like, okay.
00:19:51
Like, I need to keep, like, like, active, circulate blood.
00:19:54
Like, they get the bad inflammatory stuff out, get the good stuff in.
00:19:58
So that muscle's always kind of, like, ready, if you will.
00:20:02
And wanted to get into this topic, bros, like, people who are like, what about cardio?
00:20:07
You have to do cardio.
00:20:08
Right?
00:20:08
Like, but there's such this, like, this thought that cardio has to be, you just, like, going
00:20:13
for a long, like, like, wonderful run or, like, bike ride or, like, walk.
00:20:17
Yeah.
00:20:18
And that, like, it's just this monotonous, like, I'm gonna run until I feel sick and then,
00:20:22
got a good workout.
00:20:23
It's like, did you?
00:20:24
Like, you probably just, like, burnt your body out.
00:20:26
Like, you probably just almost did more damage than at that point.
00:20:30
People don't understand that.
00:20:32
What we just kinda touched on with the with the blood that the the signal of blood having to go
00:20:37
down the legs, back up to the body.
00:20:39
If you do some kind of like lower body, upper body, lower body split, you are creating this
00:20:43
peripheral heart circulation that the body has to pump blood through those arteries.
00:20:47
That is so powerful and then strengthening for your circulatory system that it's it's right
00:20:53
there with cardio.
00:20:54
Right?
00:20:54
And and the the kinda hit stuff that you do, I just hit you to make a button.
00:20:58
Make a button.
00:20:58
You kinda hit stuff.
00:21:00
That's stupid.
00:21:01
That joke that kinda hit exercises, right, that high intensity interval training is is working
00:21:06
your heart.
00:21:06
Right?
00:21:07
So that's muscle building, cardio and embolic stuff that that you're doing.
00:21:11
And the more muscle you have on your body, man, the the more fat, the more thermogenic you are.
00:21:15
So the more at rest your body's burning more calories.
00:21:19
So it's like, build a lot of muscle to burn fat.
00:21:23
Mhmm.
00:21:23
And then it's so much easier to maintain at that point, right?
00:21:26
Obviously getting there takes some time and effort, and and it's it's not easy.
00:21:30
But once you get to that point, Laura, like, I work out 3 days a week, bro, and, like, I Like,
00:21:35
I have just been in this shape for years now.
00:21:38
And it's like, I'm I don't feel like I'm putting in that much crazy effort compared to
00:21:41
what I used to.
00:21:42
It's just, like, a lot easier to maintain.
00:21:44
Yeah.
00:21:45
Do you agree?
00:21:45
Oh, for sure.
00:21:46
It becomes I think it becomes a little bit relative.
00:21:49
I, honestly, I actually, I work out harder than I did.
00:21:51
Yeah.
00:21:52
I was bigger, stronger, but now I I definitely have a leaner mass, to me.
00:21:57
Mhmm.
00:21:58
Which you made that that's something we could dive into in terms of the intensity of how,
00:22:03
like, how much you hold on your skeletal structure.
00:22:05
I probably think I was holding a little bit too much.
00:22:07
Yeah.
00:22:07
And was therefore more inflamed.
00:22:10
Now I don't.
00:22:12
I, you know, I've, like, really lean muscle mass where I still would like to add a little
00:22:16
bit more, but keep just the elongated, muscular structure.
00:22:20
Yeah.
00:22:20
The one big thing though that I would do when I was, personal training in DC, I would actually
00:22:27
take a lot of my clients through this, period of, hey, I'm not, like, we might warm up for,
00:22:34
like, 5 minutes or something very minimal.
00:22:36
Yeah.
00:22:37
Like, on a bike or a treadmill, But what I would do is incorporate because I I didn't want
00:22:43
to lower their heart rate.
00:22:44
I wanted that heart rate to stay consistent through the workout.
00:22:47
Yeah.
00:22:47
Even if it was in a hit environment, but the controllables as we do, like, some pad work,
00:22:53
with just boxing that I would add in.
00:22:56
And so that kept up their heart rate.
00:22:58
And then we immediately then lowered it a little bit by going into a workout that was a
00:23:05
little bit more static in nature.
00:23:07
That, you know, they were lifting weights, doing curls, or whatever.
00:23:10
And then we would come back to that almost immediately Cool.
00:23:13
To escalate the heart rate again.
00:23:15
So that that piece of that cardiovascular activity built in Yeah.
00:23:19
To creating that hit environment, like, back and forth.
00:23:23
You know, a little a little bit like, you know, that CrossFit environment, something that we do
00:23:27
with kettlebells Yeah.
00:23:28
Is that, you know, we'll incorporate a half mile run come back.
00:23:31
Doesn't have to be that.
00:23:32
But those are some really good ways to quick and efficiently build in cardiovascular
00:23:35
activity that isn't crazy.
00:23:42
Like, I'm a really boring walk.
00:23:44
Right?
00:23:44
Yeah.
00:23:45
Or really boring run.
00:23:46
Right.
00:23:47
Even though I do those things now, those things, I wouldn't encourage them right off the
00:23:52
bat because you actually wanna keep if you're overweight, you actually wanna keep that and
00:23:59
turn as much of that into muscle Yeah.
00:24:01
While you have it.
00:24:02
Convert those, that calorie spend.
00:24:03
You know what I mean?
00:24:04
It's like building And I think one of the big things with, like, long term cardio or jogging
00:24:09
or running man is, like, people don't realize that your body becomes more efficient at that.
00:24:14
Right?
00:24:14
So this is a great concept I heard.
00:24:16
I think it was, shoot, man.
00:24:19
Like, like, with the, like, the mind pump guys are big on right?
00:24:22
That guy's Sal.
00:24:23
He, talks about k.
00:24:26
So for example, say you I'm just gonna use basic numbers.
00:24:29
It's probably not even accurate, but I'm just gonna use numbers that are easy to understand.
00:24:33
Say you run 1 mile and you burn a 100 calories.
00:24:36
Right?
00:24:36
The next day, you run that same mile.
00:24:38
Maybe you only burn 98 calories.
00:24:41
Your body's gonna become more efficient at preserving because your body's main goal is to
00:24:45
survive.
00:24:46
Right?
00:24:46
That's what we're built for.
00:24:48
Survival be be as efficient as we can.
00:24:51
So then the next day you run that mile, you only burn 95 calories.
00:24:54
The next day, 90.
00:24:55
Right?
00:24:55
So now you have to run more.
00:24:56
Now you have to run a mile and a half to burn the 100 calories.
00:24:59
Maybe eventually it becomes 2 miles to burn that same calories.
00:25:02
Eventually, you're not gonna be able to sustain that.
00:25:04
You're gonna be running so much trying to burn calories.
00:25:07
It's the wrong approach.
00:25:09
Right?
00:25:09
You should build lean muscle.
00:25:11
That way, when we're sitting here right now, the muscle on our body is thermogenic.
00:25:14
It's a use it's gotta eat Right?
00:25:16
So it's using calories to to feed itself and process.
00:25:19
We are burning calories as we speak right now.
00:25:21
Right?
00:25:22
So that's kind of the the flip of man.
00:25:24
It's like people think to burn calories.
00:25:25
You gotta burn.
00:25:26
You gotta go kill yourself, run, and jog, and doing this this steady state cardio, heart
00:25:32
rate, 60% heart rate zone or whatever they and they've pushed.
00:25:35
I think that's that's not, the best way in my opinion.
00:25:39
Yeah.
00:25:39
And you also had the dream outcome.
00:25:41
Right?
00:25:42
I think very few people.
00:25:45
Yeah.
00:25:45
Again, my thought, and it could be based on the direction of just me, would if you had to pick,
00:25:52
right, do I want a muscular body?
00:25:56
Like, that's dense?
00:25:57
Or do I want something that's, like, frail, skinny, and, like, if I was hanging out at, you
00:26:06
know, I I if I got caught in the dark alley with some some bad guys, no drag guys, like,
00:26:11
what am I gonna do?
00:26:12
Like, you know what I mean?
00:26:13
I wanna it's in your mind goes into protection mode.
00:26:15
Yeah.
00:26:16
Right?
00:26:16
At that well, if I'm let's say I'm with my family, am I gonna I I might be able to run a
00:26:23
120 miles.
00:26:24
Right?
00:26:24
These Ultra is crazy.
00:26:26
I might be able to do that, but at the expense of what if I can't protect?
00:26:30
Like, they can't protect me.
00:26:31
Yeah.
00:26:31
Not that you're gonna find yourself.
00:26:33
You obviously try to try to put yourself in that environment.
00:26:36
But, like, my mind goes back to, like, okay.
00:26:39
Well, dream outcome, if I'm If I'm trying to protect myself and my family on a daily basis,
00:26:45
which I am, right, in all areas, again, scorecard, you know, faith, the principles,
00:26:51
everything across the board.
00:26:52
But specifically in the structure of how I'm holding myself and my body, I wanna make sure I
00:26:56
can protect them.
00:26:57
You know?
00:26:57
Yeah.
00:26:58
You know, things do come up.
00:26:59
You know, shit happens.
00:27:00
Yeah.
00:27:00
And I wanna make sure I'm able to protect them and then hold confidently like my ground.
00:27:06
If I don't, then it creates this level of and may you this is something we can tap tap into
00:27:13
It's like, I don't I almost lose the alpha.
00:27:15
Right?
00:27:16
And I think alpha is a big thing that is created for good There's good alpha and there's
00:27:23
bad alpha.
00:27:23
Right.
00:27:24
Right.
00:27:24
But I think good alpha is creating a physical muscular structure that's like, dude, when I
00:27:31
walk into the room, that that dude, he holds himself accountable.
00:27:35
Yeah.
00:27:36
He's disciplined.
00:27:37
Yeah.
00:27:38
And and it's because of that.
00:27:40
You know, you
00:27:41
The confidence that comes from it.
00:27:42
Yeah.
00:27:43
Got it.
00:27:43
That's really what, you know, that comes out in the in the, really, that feeds into how you
00:27:48
operate on a day to day basis.
00:27:50
Right?
00:27:50
Yeah.
00:27:50
I agree.
00:27:51
Yeah.
00:27:51
And, you know, like, the concept of, like, armor, right, like, like, back in the day,
00:27:55
like, they wore, like, armor when they were fighting and slashing with swords and Right.
00:27:58
Whatever it is to protect you.
00:28:00
Right?
00:28:00
And muscle is in a way somewhat like that.
00:28:03
It's, it's It's like a natural built in kind of protecting.
00:28:07
You gotta I don't know.
00:28:08
We all have stuff in our daylights we have to do.
00:28:10
Right?
00:28:10
Like, and and say you you make your arm offs under your bum something.
00:28:13
Right?
00:28:14
Don't have muscle on your body, you're gonna hit your bone, and it's gonna bruise more
00:28:17
easily in heart.
00:28:18
Right?
00:28:18
So it's like just that, like, kind of interconcept of, like, you are more just more
00:28:24
prepared to take on whatever in life, right, whether it's some kind of, like, crazy scenario
00:28:29
where you have to respond or or even just getting through the day.
00:28:32
Right?
00:28:33
Like, you having more muscle on your body is just, it can only benefit you.
00:28:37
Right?
00:28:38
Yeah.
00:28:38
And again, like, I always just go back to the thermogenic thing, man.
00:28:41
It's, it's gonna it's gonna help your metabolism.
00:28:44
Right?
00:28:44
It boosts your metabolism, having more muscle on your body.
00:28:47
Mhmm.
00:28:47
Helps your body to process, the it it helps to balance your insulin as well.
00:28:52
Right?
00:28:53
When you have more muscle on your body, you know, people, you can reverse diabetes through
00:28:56
resistance training for sure.
00:28:58
You know, I'm not gonna say that's the only thing you have to do.
00:29:00
Obviously, there's dietary stuff as well.
00:29:01
But having more muscle on your body makes you more insulin sensitive that your body's gonna
00:29:05
be better at processing that that sugar that comes in.
00:29:07
So Yeah.
00:29:08
Yeah, man.
00:29:09
I think, I think that's a great kind of like foundation for this season, man.
00:29:14
I think everything we just talked about is, is is really just like, that's the base of where
00:29:19
we wanna go with this.
00:29:20
And then I think, you know, next couple episodes, we're gonna dig a little bit deeper
00:29:22
into some of the other, I I think I'd love to get with you, and get your opinion on, like,
00:29:28
routines, right, like, how to structure it in for someone who is kind of burning the candle
00:29:34
at both ends, right?
00:29:35
Like, they are a high level, like, like, entrepreneur business person that's like, man,
00:29:40
where do I get the time?
00:29:41
How do I get the time?
00:29:41
How do I squeeze in?
00:29:43
Xyz workout.
00:29:44
You know what I mean?
00:29:45
Yeah.
00:29:45
Let's segue.
00:29:46
That kind of stuff.
00:29:47
So, do we have any questions?
00:29:49
Do you know
00:29:50
That'll be for, episode number 2.
00:29:52
We'll be, implementing routines and get, more tactical.
00:29:55
That's right.
00:29:56
In our approach and what that looks like on a day to day basis.
00:29:58
So Yeah.
00:29:59
Yeah.
00:29:59
That's all about living living life full field.
00:30:02
What do we got, Blake?
00:30:03
Do we got a question from the audience?
00:30:06
Is how do I know what the optimal amount of muscle to body fat to, body percentage is how
00:30:15
do I how do I know?
00:30:18
That's a good question, man.
00:30:19
I think, I think a lot of it's, like, intuitive.
00:30:22
Right?
00:30:22
Like, you can really, like, feel, and take anyone who's overweight or yeah.
00:30:28
I guess that's a good question.
00:30:29
It's like, what are we talking about the overweight individual?
00:30:32
Are we talking about the individual?
00:30:34
Like, me, I look at that now.
00:30:36
Right?
00:30:37
I'm a little bit further in, but let's talk about it from the lens of somebody's overweight
00:30:43
You know?
00:30:43
Yeah.
00:30:44
And then then I think it comes back down to the dream outcome.
00:30:47
Right?
00:30:47
Right.
00:30:47
Because then you're you're creating the building blocks.
00:30:49
But Yeah.
00:30:50
I honestly, I I think for most people, and this is probably 99% of people, you can't have too
00:30:56
much, like, you're not gonna build too much muscle.
00:30:58
Right?
00:30:58
I don't think there's, like, This is my opinion, right, take it for what it's worth,
00:31:02
but I just don't Organic muscle.
00:31:04
Yeah.
00:31:04
So that's where I was going at.
00:31:05
I don't think you're gonna be pharmaceutical is different.
00:31:07
Yeah.
00:31:08
I don't think you're gonna ever naturally through, like, you know, like I said, 99% of
00:31:12
people who are living their daily life, not not body builders who are on steroids or an
00:31:16
embolics, right, because, yes, you can get to a point where, like, your body doesn't function
00:31:19
anymore because there's so much muscle tissue that you're like this, like, Boulder dude.
00:31:24
Like, obviously, they look fantastic as well, but I don't think the average person's gonna
00:31:27
ever have too much muscle or get to a point where that's gonna be detrimental to them.
00:31:31
You know, those those guys who are like the freak athletes and they get to, like, 2% body
00:31:36
fat.
00:31:36
Yeah.
00:31:36
That's probably not as healthy either.
00:31:38
Right?
00:31:38
Your your body fat does serve a purpose.
00:31:40
What is that body fat percentage that is like optimal?
00:31:44
I mean, right now, I'm sitting at 5 a half percent, to be honest with you, for me.
00:31:48
I think that's a little low, and I'm trying to bump that up by a couple points.
00:31:51
It depends on what
00:31:51
would that be?
00:31:52
It depends on your goals.
00:31:53
Right.
00:31:53
Yeah.
00:31:53
I think athletes should have a little bit more, actually, because, like, you're gonna need
00:31:57
calorie stores, right, for for performance and stuff like that.
00:32:00
Mhmm.
00:32:01
Body builders or, like, people who are performing in shows and have to look absolutely
00:32:05
like like stretched, like, ripped should be as low as they can get, but that's not longevity.
00:32:11
Right?
00:32:11
That's not the app.
00:32:12
That's not us.
00:32:13
So I mean, it's it's really depending on your goals.
00:32:15
I think if you could be, like, for a for a guy, like, 8 to 10, It's probably pretty good, even
00:32:21
maybe, like, 7 year.
00:32:21
Yeah.
00:32:22
That's what I've heard.
00:32:22
But you start to get lower than that, and it's harder to, like, you know, it's harder to
00:32:26
balance, and and it it takes a lot out of you as well.
00:32:29
Yeah.
00:32:30
No.
00:32:30
That's the piece of thermogenesis coming into play too.
00:32:33
That's right.
00:32:34
Because it plays off of your fats and, obviously, your muscular density.
00:32:37
So that's a that's a good question in terms of what that looks like.
00:32:41
I think it really comes down to, you know, really ideally dream outcome
00:32:45
in
00:32:45
terms of where you're headed, though.
00:32:47
Especially for somebody that maybe is a little bit overweight that could shed a few pounds.
00:32:51
But still wants to, like, the dream outcome would have me more of a muscular denser frame.
00:32:57
I, you know, you're always targeting probably athletes 8 to 10%.
00:33:02
But, I mean, at the end of the day, if you're at 40%, it's like, alright, what are the
00:33:05
building blocks we're gonna be talking about to really step into that to create that, type of
00:33:10
velocity long term.
00:33:11
And then you stick with it.
00:33:11
Of course, when things become easier, you can you could but, hey, I do this every day.
00:33:19
Get back to the fundamentals, man.
00:33:21
Like, you know, it's the fundamentals.
00:33:23
They create the fundamentals first.
00:33:25
That's right.
00:33:25
And then you and then you build off of that, but you have an envisioning of what the dream
00:33:29
outcome is.
00:33:30
And I'm a I'm a true believer in creating that vision of, like, maybe identifying a person.
00:33:35
You're like, that's who I wanna be.
00:33:37
Now I need to build the building blocks.
00:33:39
To, like, look like that.
00:33:40
And your body goes in the direction of your greatest thought.
00:33:44
So But, yeah, but pick somebody who's has a similar body type to you.
00:33:46
Right?
00:33:47
Like, you and I don't have a similar body type.
00:33:48
So I'll never look the way you look.
00:33:50
You'll never probably never look the way I look because I have more of, like, that mezzo morph.
00:33:53
You're probably more like, like, ectomezo morph which we can talk about these everybody types
00:33:58
too if we would need to, but Yes.
00:34:01
You know, I I naturally am more of like a square frame.
00:34:03
So, like, It was it helped as an athlete because I could build muscle pretty quickly,
00:34:07
and I could, you know, just by eating.
00:34:09
Like, I would just build muscle pretty fast, but I tend to then, like, hold that as well.
00:34:12
A little bit more.
00:34:13
And so, like, if I get more carbohydrate dense, I'll probably start building a little bit more,
00:34:17
adding a little bit more fat to my frame too.
00:34:19
So, you know, knowing your body type, not looking at someone who's this, like, v shaped,
00:34:24
like, like shredded guy on the front of a magazine when you don't have that body type is
00:34:28
gonna create, like, almost like doubt that like you can ever get there, you know.
00:34:32
It almost like leads to like negative self image sometimes.
00:34:34
So I think being realistic like with like like what you can achieve And then getting the best
00:34:39
body you can for that.
00:34:40
Like everyone has, like, an ideal, like, like, body, body fat or, I mean, body, like, image.
00:34:47
You know what I mean?
00:34:48
Play it with that chair, bro.
00:34:51
Good.
00:34:51
So that that's our talking.
00:34:52
My hands just
00:34:55
but, yeah, no.
00:34:56
Fair enough.
00:34:57
Fair enough.
00:34:57
I think I think it really comes down to the point of, like, you you have to be kind of open
00:35:04
to the dream outcome, to, like, what that is.
00:35:07
But honestly, the mind is powerful tool.
00:35:10
And when you, like, focus so directly on something, you can become whatever that is.
00:35:16
Yeah.
00:35:16
And that's in all areas.
00:35:18
So it's like one of those things where you just work as hard as you can to get there.
00:35:22
And that's what that's ultimately just building it out, but that health component of creating
00:35:27
that physical structure, that physical specimen, that I truly believe that we're
00:35:32
called into of really being, an alpha male is a critically important.
00:35:37
Yeah.
00:35:38
Now we can take that beyond, limits, a little bit, but Becoming the greatest version of
00:35:46
yourself physically is a very important thing.
00:35:49
And it's very important to set the baseline while we're talking about blood getting blood
00:35:54
work done.
00:35:55
Yep.
00:35:55
Having understanding of what your body is producing on a daily basis, set that baseline,
00:36:00
and start building those incremental things.
00:36:03
Have 36 hours.
00:36:04
Right?
00:36:04
Having a foundation for where you're starting at.
00:36:06
So I think, like, all of that to be said, the short answer to that that person's question
00:36:11
Mhmm.
00:36:11
Is you you can't have too much muscle on your body.
00:36:13
I really don't think so.
00:36:14
I know.
00:36:15
More muscle.
00:36:15
Right?
00:36:16
To add in and close the one out.
00:36:19
I went to a conference this past weekend.
00:36:20
Alan Algan was saying you literally can hold 20 untrained if you're coming into an environment
00:36:27
completely untrained, you can hold at max £50 organically of muscular muscular density on
00:36:35
your structure, but and that's over the course of a lifetime.
00:36:38
Right?
00:36:39
So then it determines how much physical intake you're having to max that out.
00:36:46
But really, it's like £25.
00:36:48
And if you think about it, pick up a 25 or the, like, £45 weight.
00:36:53
Yeah.
00:36:53
That's a lot of freaking weight.
00:36:54
It is.
00:36:55
Right?
00:36:55
You know what I mean?
00:36:56
Yeah.
00:36:56
So hold on your your so what your current Untrained body is holding, you can hold in
00:37:01
addition up to that.
00:37:03
Cool.
00:37:03
In terms of muscular density.
00:37:05
So we
00:37:05
have all that fuel.
00:37:06
Great stuff.
00:37:07
Fuel, baby.
00:37:07
Live full fuel.
00:37:08
Live full field.
00:37:12
Oh, I bet holding that in.