0:00

Hello and welcome to choose of Fi today

0:02

in the shall we have a fun one

0:04

For a long time now I've actually wanted

0:06

to change up the format of the podcast

0:09

a Little Bed and this episode is the

0:11

first foray into that you hopefully can expect

0:13

actually more episodes and the futures are not

0:15

just the one a week and many of

0:18

them will be much more timely. So I'm

0:20

just sitting down to record and we basically

0:22

published a think More or Less right away.

0:25

Where. We have a whole

0:27

host of things, right. It could be

0:29

a specific update episode on something I've

0:31

talked about in the past, or just

0:33

one particular segment with someone talking about

0:36

i don't know he bikes or a

0:38

fi projection software or maybe another episode

0:40

on follow up questions to an episode

0:42

we did bike with So Security or

0:45

and episode with Sean Malini about taking

0:47

your money out before fifty nine and

0:49

a half. So I think this is

0:51

really going to add to the jews

0:53

of a podcast significantly. And I

0:56

also honestly think publishing this particular episode

0:58

will embolden me to do a lot

1:00

more of these episodes were just sit

1:02

down, record and publish a shorter episode

1:04

on a random Friday. so definitely stay

1:07

tuned. Tidies obtain is actually on health

1:09

and fitness and this is part one

1:11

of hopefully many more on this particular

1:13

topic, which I think is really critical

1:16

to all of us not only pursuing

1:18

for her, but just anyone trying to

1:20

live a better life. And that's really

1:22

one of the secret sauce is behind

1:25

what. We're doing here. We're not just

1:27

working on money, we're working on living

1:29

a better life. So I had mentioned a

1:31

while back after having Dominic were Tucci.

1:33

Oh, on the podcast in episode for nineteen

1:35

where he talked about your bold move for

1:37

Twenty Twenty Three that Twenty Twenty Three

1:39

was going to be my healthiest year ever.

1:42

And it's been a long winding journey

1:44

and I've learned a lot of things that

1:46

I really learned a lot about fitness,

1:48

muscle building, and strength building. And even though

1:50

for years I was a member of Cross

1:53

Fit and I've been healthy for probably

1:55

the better part of a decade now and

1:57

quite for head this has, I think

1:59

I'm quite. Actually been my city sheer

2:01

ever and I actually have my friend

2:03

and personal trainer Dean terminal here to

2:05

join me to talk about will be

2:07

done together building strength and muscle and

2:10

will maybe dive into some aspects of

2:12

health and nutrition outside of that, but

2:14

that's certainly will be in that parts

2:16

to and beyond so I think you're

2:18

going to enjoy this and with that

2:20

welcome to the fight. Scenes:

2:29

Thank you so much your been her. This

2:31

can be fun Brad Absolutely thank you for

2:33

having me happy to be here! Yeah so

2:35

okay like I said up on the front

2:37

side. I talked about my

2:39

bold move being my se year

2:42

ever and. That. Is

2:44

a large undertaking to put it mildly

2:46

and it could have went. Any

2:48

which way and I think I thought I

2:51

would I would commit dabble. and in

2:53

fairness I I did double a little bit

2:55

of yeah I think you can probably

2:57

ya dig up dozens of twitter dm for

2:59

me about D and I'm going to my

3:02

Dns doctor today or I have this

3:04

my oh festival release thing going out. Whatever

3:06

it is just the on kind of

3:08

making it up now but. I. Have

3:10

been dabbling with been the ever

3:12

present for Twenty Twenty Three And

3:14

now into Twenty Twenty Four is

3:16

you. And the training regimen that

3:19

you've happy on an icy sounds you

3:21

on twitter. So I was just randomly

3:23

they have like I normally do. kind

3:25

of just start working on twitter. I

3:27

don't post too often I've probably unfortunately

3:30

rights or Virginia Mr. I yeah there

3:32

was a time I I need to

3:34

get back into it I i think

3:36

my on my lurking they are just

3:38

assess it's too much fun but. I

3:41

sound you and I found a couple

3:43

of other guys who obviously there are

3:45

lots of fitness people on twitter and

3:47

you can kind of go down rabbit

3:49

holes. By. I found

3:51

this group of guys who were talking

3:53

about muscle building his building in a

3:55

really different way and it was something

3:58

about it that just intrigued me. It

4:00

seemed like and and I don't mean

4:02

it exactly this way, but it almost

4:04

seemed like the eighty twenty analysis of

4:07

muscle and strength building. And that's not

4:09

to say it's sub optimal because I

4:11

think you would probably argue. and I

4:14

would argue it's been the most optimal

4:16

weight to build muscle. But I viewed

4:18

it as I from a a quick

4:21

glance as oh wow, You mean most

4:23

people are going to the gym and

4:25

just killing themselves. They're working nonstop for

4:27

ninety minutes, never taking a second. Whereas

4:30

when your gym expanses is basically

4:32

a long walk punctuated by maybe

4:34

fifteen minutes of exercise pretty hot

4:36

hand or ahead and make the

4:38

hatches intrigue me. And if anybody

4:40

goes to your Twitter which is at

4:42

Dean T training and of course

4:44

will have been in the soon

4:46

as. They. Can see that does your

4:48

muscle building is going just okay sir how

4:51

hard you hit you obviously have been doing

4:53

pretty well for yourself and yet this just

4:55

and treatment so I'm gonna throw it's you.

4:57

Just give me a high level overview give

4:59

the audience I love overview of what we're

5:02

doing together. So. I feel

5:04

like the one thing that we've done really

5:06

really well as consistency. Right consistency. The here

5:08

as are probably at the top of like

5:10

the food chain in terms of things that

5:12

you need to get right. Another thing

5:14

that were getting really right. Is

5:16

kind of the style of training and

5:18

accordance with your goal. So your goal

5:21

is obviously to build muscle you know

5:23

be fair and a general sense and

5:25

I feel like we've really got a

5:27

honed in on that from a training

5:29

style perspective. In our we take the

5:31

rest between sets right or exercise selection

5:33

is really high quality. We take sets

5:35

to the appropriate relative intensity which is

5:38

usually close and proximity to failure which

5:40

rain each body part relatively frequently. He

5:42

our usually twice per week on average

5:44

maybe not super directly, but at least

5:46

indirectly. We get enough rest so we

5:48

eat our protein, we eat enough calories and

5:50

our while off. the magic that happens. So

5:53

that's what we've done really really well. There

5:55

hasn't been a lot of pitfalls of along

5:57

the way and I think it's because we've

5:59

been really. That up for success because the

6:01

expectations weren't like overly lofty which you talked

6:03

about. People go in a jam, they kill

6:05

themselves, they're would think more more more and

6:07

I think one of the things that maybe

6:10

drew you to me and draws people to

6:12

me on twitter as I'm telling people whoa,

6:14

chill out. You know more is better to

6:16

a point right? But it's not. You don't

6:18

want to just joined the gym. kill yourself.

6:20

Recovery is a huge huge huge thing, that

6:22

something you really need to hone in on

6:24

if we're going to be successful. At least

6:26

with muscle building her perch the were going

6:28

on. Or. Yeah that guy like that

6:31

overview of what we've done really well

6:33

and like I said no real pitfalls

6:35

and last year so yeah it's been

6:37

amazing. It really has and I think

6:39

when I kind of said the the

6:41

each when he announces I think what

6:43

I mean is it just seems like

6:45

a smarter approach and I think that's

6:47

what intrigued me. I'm always looking for

6:49

almost like fi five week to me

6:51

a superpower. It's a secret to you

6:53

missed and your training style seemed like

6:55

a secret to the universe and in

6:57

I have seen since you this article.

7:00

Pipe and a month ago this was

7:02

men's Health, which from her people, that's

7:04

kind of like one of the preeminent

7:06

sources of information from Sydney. Switch for

7:09

better for worse. and they had an

7:11

article called the New Science of Muscle

7:13

an interesting way he was. Honestly, we

7:15

like reading your Twitter who was as

7:17

if they went to your twitter accounts

7:20

and just highlighted the absolute best to

7:22

the bass. and it was really something

7:24

that a lot of people don't think

7:26

about. It was about giving yourself a

7:29

rest and. I think that's one of

7:31

the hallmarks of the train the we're doing is.

7:33

When. I. Finished is

7:35

set. And. Like you said be

7:37

censoring since they're not just like oh I'm

7:39

stopping at a number right? I think so

7:41

many people go in and he just randomly

7:43

pick a we the randomly say in their

7:45

head hand going to do twelve raps and

7:47

you get to the end of a twelve

7:50

refs and they just stop. And there's

7:52

no rhyme or reason tonight. it's not like

7:54

anything happened at the end of the twelfth

7:56

wrap to make them stop the could have

7:58

maybe done city and they. It may

8:00

be done twenty five, but they just

8:02

stopped because that's the number and I

8:04

think what we've done is say you

8:06

have to get pretty darn close to

8:08

failure on each set. And now, naturally,

8:11

like you caviar, it certainly is. It

8:13

depends on your goals. It depends on

8:15

where you are in your training of

8:17

course, By. For least

8:19

the last six months, I've been

8:21

getting pretty close to technical failure.

8:23

So basically I stop. When.

8:26

My last wrap. Has. Slowed

8:28

down to a point where I

8:30

can not adequately complete the next

8:32

repetition with Perfect or Pristine as

8:34

you'd call it form they needed

8:36

to quote the Sarah that last

8:38

rap. I mean, it's very obvious

8:40

Dean when I stop myself, I'm

8:42

at the end and basically I'd

8:44

as we called zero reps in

8:46

reserve and then you have to

8:48

rest and there was no world

8:50

where you can come back and

8:52

do another Said thirty seconds later.

8:54

It's impossible. So I literally turn

8:56

my clock on. My phone set a

8:58

timer to town up and when I get

9:01

to three minutes as he absolute bare minimum

9:03

then I start figuring out do I wanna

9:05

go back and do my next set or

9:07

do I need a little more Best or

9:09

so I'd and I want you to talk

9:11

about that in a minute. Purchased real quip

9:14

from his mental thing so it's give you

9:16

some arrest. They say two to three minutes.

9:18

I think we say three minutes minimum. Embrace

9:20

machines. Now this is really surprising for lot

9:22

of people who have heard barbell. Barbell Barbell

9:25

and and another caviar is to say you

9:27

and I. Are not arguing that every

9:29

other stuff health and fitness is bad.

9:31

Like we're not waiting in to any

9:33

of these religious wars of fitness or

9:36

nutrition or anything. Not at all. Which

9:38

is saying this type of training works

9:40

such really well for us and what

9:43

our goals are so clearly. Barbells are

9:45

fantastic fight to build precise muscle. And

9:48

target though as precise muscles using

9:50

the machines that are built to

9:52

specifically target that muscle mix a

9:54

lot of sense ahead so that

9:56

was kind of cool. And then

9:58

they talk about essentially to. Running

10:00

down the volume which I think it's kind

10:02

of another way of saying like you need

10:04

to be really judicious with what you're doing.

10:06

It's not just going in there and just

10:08

working like a madman for an hour hour

10:11

and half and stopping. and because you get

10:13

sweaty you think you did something positive results.

10:15

So it was really cool to see that

10:17

a men's health article. I think of how

10:19

you open a lot of eyes and yeah,

10:21

I want to throw it over to you

10:24

to talk about some of those things. So

10:26

the rest. the machines daggers those two things

10:28

with every those are kind of counter. To

10:30

wed a lot of people think and believe. Yeah.

10:33

Absolutely. I mean. With. The men's health

10:35

article you submit subway interesting that that stuff is

10:37

kind of finally hitting the mainstream now, but I

10:40

think it's cause the mainstream plain old of at

10:42

a catch up. He. Out people get

10:44

routed and get trapped in dogma, right?

10:46

This is an exercise base feel case.

10:48

It's one flawed theory after another survey.

10:50

So you have researchers you'll have bro

10:52

is in a jam you'll have for

10:54

the schedule like myself and they'll have

10:56

certain hypotheses about what build muscle or

10:58

what build strength or whatever, right? Leno

11:00

Going to jam at a lab or

11:02

whatever and I'll test that and then

11:04

over and over and over again. They

11:06

try to find out what actually works,

11:08

what actually doesn't work, And then

11:10

it takes a little bit a time when

11:13

one of those theories gets debunked for it

11:15

actually to get into the mainstream. So it

11:17

was thought for a long time that sorta

11:19

rest periods where more advantageous for hypertrophy, for

11:21

example, as you kind of touched on. But.

11:24

The researchers really thought that was due

11:26

to metabolic stress, so they basically thought that

11:28

metabolites summation which is basically like that

11:30

burning sensation you get when you're training and

11:33

a kind of the palm thick. it's

11:35

usually accompanied by that that was a direct

11:37

influence that had a direct influence on

11:39

muscle growth. By. Really? Overtime, they got

11:41

a found out hey, that's not actually

11:44

the case. It's coral. If so, it's

11:46

correlation or causation classic. But it doesn't

11:48

actually cause muscle growth directly. So.

11:50

It's come out in the researchers may have

11:53

become more and more avenue overtime that the

11:55

primary driver hypertrophy his mechanical tension. It's really

11:57

the only known driver and all the literature.

12:00

This boy, everything else again is just

12:02

at best. Loosely Korolev. So. All

12:04

our focus with the goal being hyper

12:06

to be the primary goal being hypertrophy

12:09

is centered around how can we evoke

12:11

sufficient mechanical tension in the target musculature?

12:14

And. That's where you comes to machines and

12:16

where it comes to rest times and

12:18

all that stuff. So with the machines

12:20

the way that I was kind of

12:22

tell people this compared to for hypertrophy

12:24

and again like you said, like the

12:26

java you said or not waging a

12:28

religious war here against the barbell ever

12:30

bought up with machines right? they're very

12:32

specific to the task that we're trying

12:34

to accomplish says that we're trying to

12:36

do which is again evoke sufficient mcconnell

12:38

depends in part in us you're so

12:40

for example, if you were to compare

12:42

like a flat barbell. Bench Press with

12:45

a flat machine Press Right Flat

12:47

Barbell Bench press has a higher

12:49

coordination demands. It has less external

12:51

stability. You're probably more reliant on

12:53

some ancillary musculature. Where's with the

12:55

flat machine press? You know, lower

12:57

coronation demand, higher external stability. Obviously

12:59

it moves in assists pattern, lower

13:01

reliance on ancillary Moscow's yourself. What

13:03

happens is when you go to

13:05

produce any kind of force right

13:07

or do any movement in your

13:09

everyday life, you get a signal

13:12

from the brain. so signal for.

13:14

The motor cortex and if you just think of

13:16

it and units right? So if you get out

13:18

signal the size of one hundred units guy on

13:20

that one hundred units gets kind of sent down.

13:23

To. The working muscle or to the

13:25

working muscles that are to be doing

13:27

the movement during the exercise with a

13:29

barbell bench press because there's a higher

13:31

coronation demand or that a higher reliance

13:34

on and sorry musculature lower after instability,

13:36

which means you have the internally stabilize,

13:38

you might only get of those hundred

13:40

available units, Seventy of them might go

13:42

to the target musculature, whereas with the

13:44

flat machine press because of the lower

13:47

alliance on insular musculature, the lower coordination

13:49

demand higher external stability The present you

13:51

might get ninety or ninety five. Of

13:53

those units, right seemed are going to

13:55

evoke more mechanical tension, right? You're going

13:57

to get a sufficient mechanical tension stimulus.

14:00

The target musculature in a more efficient and effective

14:02

manner. and all in all it's just gonna go

14:04

better for that the goal with more in line

14:06

with the go. Anemone. Talk about the

14:08

rest times right? If you don't allow for

14:10

appropriate time between sets so you It's funny

14:12

you mentioned others know universe where you could

14:15

do a certain and do another one thirty

14:17

seconds later. V or Hall while Brad there

14:19

is a university to do that was left

14:21

that wouldn't be very productive right? Much ado.

14:23

One room Yeah. exactly. The reason it would

14:26

be very productive is because you have to

14:28

forms of fifty your peripheral fatigue and central

14:30

nervous as of the. Of round and

14:32

you to. This is very consistent the literature when you

14:34

kind of split up the study that showed ninety seconds

14:37

for us or last and under two minutes or more.

14:39

Studies. Basically, there's something that happens

14:41

that about the Ninety Two, One Hundred and

14:44

Twenty Second is. Marks were so like I

14:46

talked about within metabolites earlier, there's a lot

14:48

of metabolite clearing, so that kind of

14:50

burning sensation the pump that you get from

14:53

an initial set a kind of dies down

14:55

a little bit new. A real lasting

14:57

fatigue after that, at least in the near

14:59

term, is Central Nervous System Physique. And

15:01

that will try to start to wane

15:03

as the minutes go on. So once

15:05

the seen as witty dissipates and wants

15:07

the metabolites clear and some of that

15:09

forever of which he'd go by the

15:12

wayside, your kind of ready to do

15:14

the next that again and it will

15:16

be as efficient as effective as it

15:18

can be. Given that some fatigue is

15:20

still present though you've allowed to dissipate

15:22

to the necessary to that. It's important

15:24

note near piggybacking here. Basically the first

15:26

set you do is the most productive

15:28

set you're going to do for the

15:30

day, because after that. Fatigues, Asean, and

15:32

each set after is just marginally less productive.

15:34

And then you get to the point where

15:36

there's probably so much fatigue accrued that any

15:38

further sets that you do aren't really gonna

15:40

do a whole bunch other than add more

15:42

fatigued. It's gonna take you longer to recover

15:45

before the next session, so that's where the

15:47

kind of the total volume. We need to

15:49

limit that in a way because when you

15:51

go to build a great for the or

15:53

even even go to enhance your strength, nobody

15:55

builds agree. Physique him once s for I

15:57

Nobody gets stronger in one session you get

15:59

dry. You're when you do successive, really

16:01

solid training sessions many in a row. For

16:04

weeks, months, years, decades. That's how you get

16:06

a lot bigger that are, you get a

16:08

lot stronger. So with one session, we just

16:10

want to do enough to evoke. yeah, me,

16:13

Fargo was hypertrophy, evokes official mechanical tension, and

16:15

then it's like, get out before we induced

16:17

too much muscle damage. Too much for t

16:19

that gonna take time to clear out before

16:22

we can put together another productive training. about

16:24

two or three days or or four days

16:26

later, wherever. So. That's kind of the

16:28

general gist of our what we do I

16:30

know I got a little bit technical there.

16:32

hopefully I didn't lose your audience know how

16:34

to answer that question of for the men's

16:37

health as seemingly finally picked up on what

16:39

some of us who are really in our

16:41

in this nice really dedicated so if it's

16:43

I birch resist basically my my loan specialty

16:45

in this nice nine or some other things

16:47

but that's my a major specialty and it's

16:49

good that mentality. no big publication like you

16:51

said for better or for worse as picking

16:53

up on there so that the masses can

16:56

get quality information and they're not. Being older,

16:58

missing from anymore like the short rest times

17:00

and only barbell all the time and all

17:02

that. Yeah. I'm

17:04

I'm in and zoom right hypertrophy. For

17:07

people who are in and the know

17:09

that's essentially muscle building, muscle grows sort

17:11

of, it's It's a very fancy way

17:13

of saying that nothing more, nothing less.

17:15

One other thing that we do is

17:17

basically I'm working of four times a

17:20

week, some doing basically chew upper bodies

17:22

and to lower body and I'm more

17:24

or less taking a minimum of two

17:26

full calendar days of rest between my

17:28

upper bodies and in between my lower

17:30

body does the we the to out.

17:33

I think it's to dress and treated

17:35

something like that but not like seventy

17:37

one hours on one side and ninety

17:39

four Ninety five hours on the other

17:41

side is assuming work out the same

17:43

time which isn't always the case of

17:46

basically three days like of twenty four

17:48

hours time and and ninety six on

17:50

the other between uppers and uppers and

17:52

lowers and lowers exactly. And I mean

17:54

it's there's never been a time where

17:56

I've been so or who are can't

17:59

go were and. So like beat down.

18:01

Very nice of. you See, there are times

18:03

in a year where I'm a little bit

18:05

sick or something. I mean obviously I'm a

18:08

human being. things happen, but it's never been

18:10

like this is just crushed me even though

18:12

I mean didn't one of the cool things

18:14

and that's why we're doing this update as

18:17

like and in the amount of growth that

18:19

I've seen both in terms of of strength,

18:21

just pure strength and just visually. at least

18:24

my muscle growth has been crazy like when

18:26

I went to. If it's funny when I

18:28

went to fend time. I saw

18:30

my buddy Nathan Berry who is the founder

18:32

of Convert Kid and he looked him. He's

18:35

like have you always look like ah this

18:37

am aware how bad sad that the pretty

18:39

awesome government's so you know this and obviously

18:42

I think most people if they're honest with

18:44

themselves in their heart of hearts why a

18:46

lot of people most of us are doing

18:48

it was some aspect of why were exercising

18:51

as we want to look at we want

18:53

to feel good about ourselves mx I don't

18:55

think enough people are honest about that. I

18:57

really don't rent. I think it's

18:59

because it's exceptionally difficult to outclass a lot

19:02

of people to be a that top ten

19:04

top five top one percent. And I feel

19:06

like the moment that people struggle to attain

19:08

that relic extended period of time if it

19:11

sailed the try for for six months or

19:13

year eighteen months and I just can't seem

19:15

to get there, they're more likely to slight

19:17

shift their mindset me like oh amassing, not

19:20

working out for that I'm only working out

19:22

for like general health and it's like the

19:24

more like even athletes that like they're they're

19:26

number one job is just to perform right

19:28

about. The goal Patchouli hands because a lot

19:31

of above your does a real it as a

19:33

fighter is a picture of him surfacing on the

19:35

internet recently in a locker of shirtless. People are

19:37

like he has a dad Bobby Wagner world it's

19:39

idea while performance anesthetic style it's go had have

19:42

but point being even athletes right there. Number one

19:44

goal was his performance. Will homes go Daddy What's

19:46

the perform? When Lebron James goes out he wants

19:48

to perform and my truck or that he wants

19:51

to perform even They still probably want to look

19:53

good right and somewhat in their training. They like

19:55

yeah like I'm doing all this hard work like

19:57

I want to be looking better. Than most the

19:59

people. Around the in, I mean, I wanted

20:01

to look like I work out think everybody

20:04

pretty much once. That in a way for

20:06

some people like myself, that's pretty much one

20:08

of the only reasons I train like Ibiza.

20:10

One of your longevity matters to me and

20:12

I'll add two and that's something I've put

20:14

more of a priority, more of an emphasis

20:17

on recently. But above all, like hey, look,

20:19

I work out and I both my tail

20:21

to look good, right? Not a very important

20:23

thing I think for most people, if they're

20:25

being honest, they indeed are working out, if

20:27

not primarily for that reason is a good

20:30

percent. Of the area and there's nothing wrong

20:32

with anything. just one of the hallmarks of

20:34

a clear thinkers to sick of being honest

20:36

with yourself and didn't honestly like. I think

20:38

it feels a little like skis years I

20:40

don't know. like room for lack of better

20:42

have a free. It just feels weird to

20:44

see that pretty pretty soon I come in.

20:46

The some we all want to be healthy.

20:48

it's perfectly fine anything another aspect of health

20:50

is. I mean let's be clear, like I'm

20:52

not like a young guy anymore. And I

20:54

am. I'm forty Four years, only forty five

20:56

and a couple months which still hard for

20:58

me to blue. I mean we. Started this

21:00

thing like it when I started to

21:02

the by wasn't that far in the

21:04

distance. I was like thirty five. You

21:06

know how much of his eight years

21:08

go by Bride? I think there's like

21:10

a very natural do something called Sark

21:12

Opinion ray which is essentially age related

21:14

muscle mass and it's just like a

21:16

verifiable fact of life that unless you

21:18

doing things to reverse this research or

21:20

halted at the minimum though I think

21:23

reversing and whole thing go hand in

21:25

hand. You're going to lose x percent

21:27

of your muscle every single year. After

21:29

a certain year. And in you can

21:31

find the blanks. I think it's something

21:33

like thirty five. It's pretty young right?

21:35

Yeah, it might start at thirty five

21:37

forty. There's a genetic component to it,

21:39

but you're absolutely on point with that

21:41

one. sort of in at that will

21:43

set. and if you do not regularly

21:45

do weight bearing activities basically is what

21:47

you need. So yet even if you

21:49

but the vanity to the side I

21:51

just for longevity purposes for general health

21:53

like doing some. Resistance. Training. And

21:55

this isn't one of those things where I feel like

21:57

people be like oh, he's he someone who he resistance,

21:59

training. The bias towards that that work look.

22:01

you don't have to do the exact style

22:04

than I do. but I would go as

22:06

far as to say that probably everybody on

22:08

the planet that has the ability to that's

22:10

healthy enough to and has access to the

22:13

necessary equipment should be resistance training at least

22:15

a couple times. We to doesn't need to

22:17

be anything crazy, it need to be four,

22:19

five, six hours. but hate. To

22:21

three twenty thirty minute sessions doc and really

22:24

really do a lot of damage in a

22:26

good way for you on the long term.

22:28

As far as longevity, general health, staving off

22:30

sort of money goes, and all that. that's

22:32

really important. It's. So important. And

22:34

I think this is something that Dr.

22:37

Peter it's here, talks about all the

22:39

time he has his i think the

22:41

most recent incarnation of it is the

22:43

Centenarian Decathlon or you may called the

22:45

Centenarian Olympics. It's essentially, but you keep

22:47

saying at the word longevity. it's things

22:49

about. Okay, I understand I

22:51

have a lifespan which is how long I'm

22:53

going to live, but how can I increase?

22:55

My husband and I think this is something

22:57

I've focused on with this healthy as your

22:59

ever and it's. It's. Understanding like

23:02

look this circa pina is

23:04

a biological fact. Or

23:06

it and I don't want to be. Seven.

23:09

Years old and not be able to

23:11

lift I target back into the overhead

23:13

compartment. right? Biggest whatever sentence of seven

23:16

year old can put a bag and overact Mormon.

23:18

it's gotta be significant. Plan is that there's plenty.

23:20

I don't know the percentage, but there's plenty and

23:22

and it extends even further than that. A lot

23:24

of older people, when you know you, they get

23:26

the seventy seventy five eighty. They experience bad false

23:28

kind of regularly and that can legitimately be. You

23:31

know at midnight I kill you right then and

23:33

there, but that can basically be a dust. certain

23:35

that away because then you become really a mobile,

23:37

you eat a dick, move it all to have

23:39

a stepson and it's like it's just like a

23:41

domino effect. A lot of that is due to

23:44

the fact that. They don't do any weight bearing

23:46

activities which is not a good thing. It's funny

23:48

I had a guy he was at the time he

23:50

was the oldest guy that I'd ever trained and he

23:52

came in. This was an in person client, the acid

23:54

and even and of becoming a fine and mind this

23:56

just a free trial to see if you're going to

23:59

sign up which. The gym offered at the time

24:01

and I happen to be the guy slated for

24:03

hims to the seventy five year old comes in

24:05

and you know I hadn't dubois squats I don't

24:07

even think I handed had the music of eighteen

24:10

and spock babies when he is boxes and squatting

24:12

down very far and I try to tested as

24:14

capabilities before even how to do like one with

24:16

his body weight on music I handed him anyway

24:18

as think did like maybe two or three sets

24:20

like ten or twelve just basically bodyweight air squats

24:23

down top Abbas come back up and I saw

24:25

him like a week or two later and he

24:27

didn't he didn't and of sign up you just

24:29

became like remember the gym you and he said

24:31

that he had a doctor's appointment right after hour

24:34

session just like coincidentally I was just like a

24:36

check up with the doctor and he when I

24:38

married with a day or two after news real

24:40

sore and the doctor was like oh or y

24:42

u so sore to zeus complained about it and

24:44

he said oh I did squats you know with

24:47

a trainer their diet thing about sign up yada

24:49

yada and the doctor said nah no no more

24:51

that I always squatting anymore items in an outfit

24:53

as and I'm like do you understand that if

24:55

you don't do the squatting right you are going

24:57

to be in far more trouble than if you

25:00

do. Right? And it's not like the doctor

25:02

said, oh, don't load on with the barbone and

25:04

at.which there might be a case for. I didn't

25:06

modem with the barbell. This is like bodyweight air

25:08

squats me and succeeding in the terrorists and lieutenant

25:10

sitting in a chair right? If you do not

25:12

have the capability to sit in the chair, get

25:14

off without pressing with your arms and everything like

25:16

that like and you may be in trouble. If

25:18

you're seventy or a person, you can do that.

25:20

You very well may be in trouble. You may

25:22

be at risk of falling, which began can result

25:24

in a domino effect sale your health and. Really?

25:26

Go down the tubes after that and that's

25:28

not hyperbole. Deny me. I think I've heard

25:30

on a T is hard cancer of the

25:33

human lab that it's something on the order

25:35

and this sounds ridiculous when here, but it's

25:37

actually it's true. It's like if you're sixty

25:39

five or older which is not that old

25:41

in the scheme of things and you break

25:43

your hip If you follow Amber, grab. You.

25:46

Have a one year mortality rate of

25:48

somewhere north of thirty percent in which

25:50

that on that high. But it is.

25:52

I've not crease Thirty percent of people

25:55

who break through hip die within twelve

25:57

months from just like and not you

25:59

With. But to the call

26:01

to action here for the Fi community

26:03

processing is was in. This is happening

26:06

to you whether you like it or

26:08

not. And obviously we all have the

26:10

type of exercise that we love and

26:12

we have a lot of runners in

26:14

the community. Nobody's questioning running. I think

26:17

most of the running community has. He

26:19

has really come over now to understanding

26:21

the importance of weightlifting. Yeah, and strength

26:23

training like this is Not Nineteen Eighty

26:25

Six anymore. like we've figured out. This

26:28

is ridiculous. It is the most. Critical

26:30

thing because all those things you love to

26:32

do, you can not do them unless you

26:34

train at them. So think about it like

26:36

it's here and think about it like a

26:38

centenarian. The cap on. What do I want

26:40

to be able to do? When. I'm

26:42

hundred. When my great grandchild runs at

26:44

me, I want to be able to

26:46

kind of squat down and pick them

26:49

up. But Dean, you know that's like

26:51

what is that look like That's basically

26:53

a kettle bell squat. A goblet. Squats

26:55

rates are like. While. That's not in

26:58

the train, we do, necessarily. There's obviously a lot

27:00

of crossover, but even for somebody holding a kettlebell

27:02

in front of them and squatting down, think about

27:04

all that has to happen. You have to brace

27:06

used to breach your midsection. You have to be

27:08

able to squat with. that way you have to

27:10

be able to stand up with a with a

27:12

gifted maybe and I'm I'm not saying to do

27:15

that because some people can get their shoulders out

27:17

whack. Relax with that overhead. Like what? If you

27:19

want to play a game where you have to

27:21

great grandchild overhead like you've gotta be able to

27:23

lift a thirty time kettlebell. And if you can

27:25

do that at thirty or forty or fifty, There's

27:28

no world where you can do that. Had

27:30

seventy or eighty you've gotta be able to

27:32

do it. Adds sixty or sixty pounds now

27:34

because again, it's biological fact that you were

27:36

going to deteriorate. So it's effects. You gotta

27:38

build these things. And what do you want

27:40

your life to look like And you've gotta

27:42

start. Now I'm in. The More You kind

27:44

of a weird it's you before and another

27:46

thing that jumped out to me, it's like

27:48

you're a value investor. You're an index fund

27:51

investor. your father, Warren Buffett and Charlie Munger

27:53

like you're one of us And what one

27:55

of us means in my mind as. Long

27:57

term thinking. Like you said, nothing's

27:59

have. In from one workout. Nothing's

28:01

happening from saving money on one

28:04

paycheck. It's Five. Ten twenty years

28:06

of putting in the inputs re

28:08

like. That's what this journey is.

28:11

A Absolutely I mean said touch on the

28:13

financial aspect of things right? You don't want

28:15

to be the guy who is. You know,

28:17

Fifty Five, Fifty Seven, Sixty Years old. You're

28:19

like, oh, I've never say the Diver Tyrant.

28:21

Likewise, you don't want to be the guy

28:23

or girl who is in out Fifty Five

28:25

Sixty Sixty Five Years old. Oh, I don't

28:27

exercise. I'm going to have to start now

28:29

and my body already kind of broken bow.

28:32

You just don't wanna be that person. So

28:34

if you're twenty Twenty Five Thirty Thirty five,

28:36

it's not too late that are not not

28:38

even saying that. it's too late to start

28:40

it. At fifty five or sixty or whatever.

28:42

it's never too late to start, But you

28:44

want to get ahead of that, right? You

28:46

don't want to be that person in that

28:48

spot trying to play catch up trying to

28:50

do things already with a broken down body.

28:52

So the call to action is deathly. Hey,

28:55

You. Don't have to dedicate your entire life to

28:57

this. You're not becoming Ronnie Coleman. You're not

28:59

becoming a professional athlete. Might just start going

29:01

the gym bro. or maybe even training and

29:03

home of you've got some equipment. They're. Two.

29:06

Times a week. Twenty minutes, right? and you

29:08

can. This is with the something I heard

29:10

from Tim Ferris and James Clear on our

29:12

To Vs part. Yes, I think it was

29:14

clear who said that if he can't get

29:16

in his for forty five or sixty minute

29:18

workout hill just kind of reduce the scope.

29:20

but you'll still get something and he'll be

29:22

like I I got fifteen minutes today omnibus

29:24

on the now just to reinforce that he

29:26

is a person who regularly exercise, it adheres

29:28

to his schedule. Even when things are tough,

29:30

We get it. everybody's got a tight schedule.

29:32

Twenty or thirty minutes can be kind of

29:34

hard to come by for. Some people, but

29:36

look, if you bake that in. It's.

29:38

Going to have a very profound effect

29:40

on your life not only in the

29:42

near term but in the long term

29:44

which is your as we know is

29:46

most important. Agree? Yeah Sue Teen I

29:48

think the Had is a perfect stopping

29:50

point for this initial touch when I

29:52

think as I see and like who

29:54

sweden sweaty people's appetite for he'd this

29:56

is pretty interesting and more importantly pieces

29:58

of beauty. The mental part of

30:01

living a better life which really is one

30:03

of the secret sources of choose if I

30:05

it's not just about the nuts and bolts

30:07

of money we would a went away six

30:09

and a half years ago. This is just

30:11

like the boring hey let's get our money

30:13

right. This is about living a better life

30:15

so. I think we should wrap

30:18

it up here and throw it out

30:20

to the audience. so send us in questions

30:22

about anything we talked about today, anything about

30:24

muscle building, sink building, any aspects of

30:26

health I know we're going to do around

30:28

to so people can send us has questions,

30:31

feedback at she's a Fighter com or really

30:33

the easiest ways to get a my

30:35

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30:37

about. it comes as subscribe and then just

30:40

really hit reply to any those emails I

30:42

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30:44

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30:47

and an egg to read all of

30:49

them and you know the around to

30:51

because. Awesome. Frankly, didn't like. There's a

30:53

bunch of stuff that I wanna talk

30:55

about about house like things that I've

30:57

tried and as healthy as your ever

30:59

about cutting down on alcohol it's almost

31:01

zero. I've cut out gruden, I've tracked

31:03

my sleep religiously. A lot of things

31:05

like adding a lot more protein again

31:07

for muscle building. Like some of these

31:09

things that answers your room in talks

31:11

about with getting morning and evening sunlight.

31:13

I've been doing blood tests I actually

31:15

just went for of your. To Max test

31:17

So I know you and I are going

31:19

to build some more cardio and for me

31:21

So there's really a lot here And like

31:23

us had, this is a fundamental aspect of

31:25

living a holistic life. so. Thank. You

31:28

so much for being here. I mentioned

31:30

that Twitter is basically where your most

31:32

prolific so we'll have it all in

31:34

the soon as. but it's at Gene

31:37

He Training so it's Treaties and again

31:39

T training. And then you also have

31:41

a website which is Jean Turner training.com

31:43

where you have some free programming on

31:45

here, this Him group programming, group training

31:48

and of course you have the one

31:50

on one training like we do which

31:52

this has been the absolute best money

31:54

I've ever spent on my health bar

31:57

none. and. Of story So thank you

31:59

my friend Sarah! Really? Helping make

32:01

this a wonderful year for me? Absolutely Brad,

32:03

It's been honestly an honor to work with

32:05

you. I think like you can imagine that

32:07

the outset they are. Not only are we

32:10

it kind of a coach client pair or

32:12

also you know, friends now. so it's been

32:14

a great working partnership and to your audience,

32:16

The two things that affect all people no

32:18

matter what are their finances and their health.

32:21

So. As we already know, if they're listening

32:23

to you, they probably are. Dinner finances and shocked

32:25

if that are. have them in check and their

32:27

health super important to if they don't have them

32:29

check. That can kind of start here. We can

32:32

acted the first resource into that. And

32:34

loving of whom have an arm my

32:36

friend with Thank you and this is

32:38

part one of the Health and Fitness

32:40

episodes And thanks for joining me in

32:42

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32:44

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