0:05

Hey everybody , welcome to the Herdfit Podcast

0:07

with Dr Sam Rhee and myself , Coach

0:10

David Syvertsen . His podcast is

0:12

aimed at helping anyone and everyone looking

0:14

to enhance their healthy lifestyle through fitness

0:16

, nutrition and , most importantly

0:18

, mindset . Alright

0:22

, welcome back to the Herdfit Podcast . I

0:24

am Coach David Syvertsen . I'm here with my co-host

0:26

, Dr and Coach Sam Rhee , and

0:29

we are going to Sam , show us your sweatshirt for

0:31

all of our 68 YouTube

0:33

views . Crossfit

0:37

Health Summit . Sam

0:39

was actually in Austin , Texas , a

0:41

couple weeks ago at the

0:43

. Is it an annual , once a year ? I don't

0:45

know . This was the first one . I think they've had . Yeah , they haven't

0:47

had one in a long time , and under new leadership

0:50

. This probably is the first one CrossFit Health Summit

0:52

, and this is oh , you

0:54

tell me , Sam , who is this for ?

0:56

This is for anyone interested in

0:58

health and also CrossFit . So

1:00

it was actually about almost two 300

1:02

people , but only about 30

1:04

doctors . Apparently Don't you

1:07

need to be a doctor to go .

1:08

No , you don't . Okay , Most of them were . You used to be something

1:11

like that right , Like a level one or something

1:13

where you had to be a doctor to go .

1:15

There was an MD level one which

1:17

was for physicians , but that

1:19

, or I mean healthcare providers , but that was

1:21

just for , like

1:24

, a medically oriented L1

1:26

. This one was for anyone who

1:28

was just interested in health and CrossFit

1:31

, but I actually was under the impression you had

1:33

to be MD . No , no , but I did get CME

1:36

credits , you know , continuing medical education

1:38

credits for it , which you have to do , which I

1:40

need . So it was great , so I could write it off

1:42

as a business expense . Oh , that's awesome .

1:44

Great . So first

1:46

class five star hotel , all right , that's awesome

1:49

. Okay , why'd you go ?

1:51

And yeah , yeah , you

1:53

know I was a little skeptical . Honestly

1:55

, I've seen some CrossFit

1:58

science and some of it's good , some of it's not so good , just

2:00

like all sciences really but

2:03

I wanted to see how CrossFit

2:05

would present what they felt

2:07

was health Okay , and

2:10

just from my perspective . So

2:12

I have done research and

2:15

I'm only going to talk about this , not to brag , but because

2:18

we do have actually now a fair number of listeners

2:20

who are not within our gym and

2:23

they might not know my own

2:25

background in this . Yeah , let's give your background and so that

2:27

I can talk about this . So when you hear my perspective , you're

2:29

not like , oh , this guy is just like

2:31

whatever . So this

2:33

is my 10th year CrossFitting , so I am a real CrossFit

2:35

guy and I coach here at CrossFit

2:37

Bison . I am a plastic surgeon and

2:40

I do mostly cosmetic surgery now , but I once

2:42

was a real doctor . I

2:45

do . I did research as an undergrad

2:47

in medical school and my surgical training . I

2:51

did spend two full years in residency

2:53

in the lab , full time studying bone biology

2:56

and mechanical force in an orthopedic

2:58

research lab , and I am a co-author in 12 papers

3:00

and four book chapters . Wow , so

3:03

well , that's not that many actually compared to most More

3:05

than me , so

3:07

I understand what research is and what

3:09

good research is , bad research is . I know Glassman's

3:11

really on a huge kick about bad research , but

3:14

I understand it's . These are human beings , just like they are

3:16

anyone else . They're not any better or worse . So

3:18

listening to what they said it was

3:20

really interesting , because you can't go too

3:23

deep into the weeds on this stuff . But I

3:25

wanted to hear what they thought the cutting edge

3:27

concepts were about health because

3:29

truly speaking in

3:31

medical school and they pointed it out nutrition

3:33

, longevity . You

3:36

know preventative medicine is

3:38

given like almost nothing

3:40

.

3:40

Yeah , you've said that before .

3:41

Yeah , and this

3:44

honestly , most of what I've learned about

3:46

these topics has been

3:49

through my experience with CrossFit , at CrossFit Bison

3:51

, and so I wanted to see what

3:53

would the scientists say about

3:56

these topics .

3:57

And it's interesting because you are one of several

3:59

doctors that we have at the gym . We have a lot of nurses

4:02

at the gym , there's a lot of medical

4:05

professionals within the bison

4:07

community and then the global

4:09

CrossFit community as well , and I

4:11

always feel and all

4:14

of them here especially they're humble , they're modest about

4:16

it . I always feel like their

4:18

interpretation on health , how

4:21

it relates to CrossFit and our nutrition and

4:23

reset , is so valuable , like whenever

4:25

they talk about anything health induced

4:27

. I remember listening to Kathy and talk about God

4:29

health one time and I was just like I could listen to her

4:31

talk for hours , just talking about that

4:33

, that realm of it , and that's just one

4:36

part of it .

4:36

Yeah , I love all our physio , our nutrition people

4:38

, everyone here . I learned so much from them . This

4:41

is not the stuff you would normally

4:43

get at your PCP office

4:45

, or something like that .

4:47

Explain the logistics of it . How long was it ? Was

4:51

it morning , night , break , intermission

4:53

, how many days ? How long were you

4:55

out there and what was the day-to-day flow like

4:57

?

4:57

Yeah , it was Austin , texas , it was one

4:59

. I mean , the actual conference

5:01

was one day . It was on a Saturday , from like nine

5:04

to five . Basically , I got in early

5:06

because they did have a workout programmed

5:08

if you wanted to do it and sign up with

5:12

the day before , the day before , on Friday . So I

5:14

flew out Friday morning , got there , went

5:17

to CrossFit Central , which is in Austin

5:20

it's a big time , jim , yeah , chase Ingram's

5:22

there , those guys , adrienne

5:24

Bosman ran it and

5:27

it was a pretty good workout . I mean

5:29

, I will tell you this , we

5:31

talked about the old school versus new school

5:34

. You know what old school is . I will say it

5:36

in one word uncompromising . These

5:38

guys don't cut corners . And

5:40

I will say this because the workout now

5:42

, think about it , these are not elite

5:45

athletes , right , these are people showing up for a healthcare

5:47

conference . Well , could be anyone , anybody , yeah . So

5:49

this was the workout Four

5:52

rounds like Fight Gone Bad . One

5:54

minute dumbbell step ups they

5:56

already had it out 20 inches , 35

5:59

pounds dumbbells , two of them . One

6:01

minute max cal row . One minute barbell

6:04

snatches , one thirty five , ninety five

6:06

whoa . And one minute rest of the row

6:08

. Yeah , and I'm telling you , dude , I

6:11

, it was packed in there

6:13

, there were . It was packed . And

6:15

so for ballas men to say

6:17

you know what we're doing ? Snatches

6:19

like you would not program that in

6:22

a really crowded gym with all these people . And he

6:24

was like , don't drop on other people . And

6:26

then he was like all right , teams of three , go find

6:28

people that have the same snatch

6:31

weight as you . So instead of like

6:33

okay , who can snatch 85 , who can snatch 95

6:35

? My blood's boiling right now . Right , right

6:37

, like . This guy's like old school

6:40

. Yeah , like , and figure it out yourself . Yeah . So I'm

6:42

like running around looking for the skinniest , weakest

6:44

people because I don't want to do 135

6:47

. And and so I find two guys and I'm like

6:49

are you guys like okay with 95

6:51

or 105 , maybe 150 , like what , whatever

6:53

? Dude ? Yeah . And so then we get together

6:55

and then they do the whiteboard , talk

6:57

real quick , and then these two guys sandbag

7:01

me and they're like let's just do

7:03

135 , that's the . And

7:05

I'm like no , and so

7:07

so

7:10

you know we have . But thank , thankfully

7:12

we had been doing snatch work , right

7:14

. So so all I did was say

7:17

, good way for you .

7:17

Yeah , let me just try it and

7:20

the good thing about that workout is it's okay

7:22

if you get four reps and so you know

7:24

some guys can get 14 . You know it's a , you're

7:26

not , you don't have to cycle it back and forth .

7:28

That is correct . So you only have one minute and

7:30

so I just thought like , quick hips , get that barbell

7:32

straight path , all those things . And I managed

7:34

to get out of five per minute . That's awesome

7:37

, which , after a max cal row , I'll tell you

7:39

, yeah , I'll take that getting off the row and then

7:41

getting over there . So , so

7:43

those guys . So basically and

7:45

Bosman is uncompromising so

7:47

you watch one guy and then they

7:50

count your reps . So you go back and forth , right

7:52

, like the whole workout , and then you

7:54

flip and then you count reps for the . For the first

7:56

thing , okay , it's so that you

7:58

can get twice the number of people in

8:01

. Did you beat the other guys ? The guy

8:03

actually did 95 pounds off

8:05

, yeah , so , okay , I didn't know , so

8:07

like so . But Bosman comes in like

8:09

deep into the third round and the guy is , like

8:11

you know , not like kind of pressing

8:13

out just a little bit and he's , like you

8:16

know , catch it in the receiving position with

8:18

arms locked right and I'm kind of like

8:20

he just did like 90

8:22

snatches and

8:24

I kind of set it under my breath a little bit

8:26

. I don't know if Bosman heard me , but

8:28

he just totally ignored me and

8:30

was like it doesn't matter

8:32

like these guys are hardcore

8:35

and that's why it's always like a breath of fresh

8:37

air when you're around .

8:38

Those guys like level one , level two , level two

8:40

, level two , research it's

8:42

a great word to uncompromise , oh

8:44

.

8:44

I mean forget about , like

8:47

you know , cutting anyone a break . These

8:49

guys are right there with it

8:51

. And that was the same with Nicole Carroll when

8:53

she opened . It was like

8:55

an old school revival preacher . So you know

8:57

, again , I always I actually kind of think of it more and more like

9:00

a religion . So you know , you have the . You go to

9:02

a service and maybe they're they're playing really

9:04

like like nice ethereal

9:06

modern music that you sing

9:08

. These guys are singing old

9:11

school hymns out of the

9:13

hymnal that was probably like 75

9:15

years old , like they aren't

9:18

doing anything . New age this is

9:20

old school . She pulled out the definition

9:23

of fitness , you know work capacity over broad

9:25

. You know time , modal domains she

9:27

quoted the hundred words . She put them right up

9:29

there like this ain't no , like

9:31

I love it . New definition across fit , like

9:33

you talked about old school , new school , none of that

9:36

you know . And she said like experiment

9:38

on yourself and of one you

9:41

know , observe and measure talked

9:43

about you know the party

9:45

bus . She said I , when I retire , I want

9:47

to go around and grab people and put them in

9:49

a bus and get them to start CrossFit . It

9:52

really was like fire

9:54

and brimstone . Yeah , and that's the thing about these

9:56

old school guys , and that's why I wonder we talk about

9:58

the survival of CrossFit or how it's going

10:00

to go . Yeah , old school guys

10:02

are fully

10:05

in the camp . They trained under glassman

10:07

, they rose up with glassman and that's

10:09

their mentality until they die . Would

10:11

you even use the word stubborn ? Yes

10:13

, yeah , yeah . That's why I said uncompromising

10:16

, right , because I don't know , stubborn

10:18

has a negative ethos behind it . Yeah

10:20

, so , anyway , that's how

10:23

they feel . So , nicole Carroll opened it

10:25

off .

10:27

Do you know ? I mean , do you have a number of how many people went

10:29

up there and spoke and about how long they were speaking

10:31

for ?

10:31

yeah . So there were like maybe five

10:33

, six speakers . Is this a straight shot ? Nine to

10:35

five ? Give you a little intermission , some breaks and

10:37

a lunch and all that . And yeah

10:40

, so the first speaker

10:42

. They all spoke maybe about 20 , 30 minutes

10:44

. Rhonda Patrick she's pretty popular

10:46

with a lot of women . She has some website

10:49

or something called found my fitness

10:51

. She's like a longevity health and wellness

10:53

guru , phd . Her three

10:55

concepts were exorcist and I'm just going

10:57

to rip through them because I'm not going to talk about there

10:59

just throughout the concepts , not any of what

11:02

they justified it for exercise

11:04

, muscle mass and heat exposure . So she basically

11:07

said VO two max correlates

11:09

with life expectancy and I had a lot

11:11

of questions about that , because if

11:14

all you care about is VO two max , you

11:16

know that raises a lot of questions . Right , about training

11:19

, lifting lips and that and snatching all

11:21

sorts of stuff , right . But you

11:24

know she talked about a Norwegian four by four interval

11:26

training protocol , a four minute max intensity

11:28

to increase your VO two max . It sounded

11:30

very hinshaw , actually , okay

11:32

. And she talked

11:34

about the benefits to your heart , the how

11:36

lactate that's generated an

11:38

exercise works as a singling model

11:41

molecule for neurotransmitters and glucose

11:43

regulation and all this stuff . And then I think

11:45

the most interesting thing was actually two interesting

11:48

things was exercise snacks . So

11:50

if you're like sitting in an office all day , three

11:52

days , three times a day , just get up and do

11:54

like one or two minutes of exercise

11:56

, like she made us get up and do 30

11:59

seconds of high knees , okay , as far

12:01

as hard as we could , okay , and it was

12:03

. You know what ? It wakes you up . Huberman's talked

12:05

about that well so these are very common

12:08

types of tricks . The

12:11

other thing she said was that you should have at least

12:13

1.6 gram per kilo of protein

12:15

for skeletal muscle maintenance . Okay

12:18

, which I'm just throwing it out there

12:20

, not even going to talk about it . Right ? Omega

12:22

three fatty acids she said four to five

12:24

grams a day to help stop age related

12:26

atrophy . I currently take two

12:29

. Okay , so I'm like , hmm , I'm gonna look into

12:31

that . Talked

12:33

about how , as you get older

12:35

, you still need to continue resistance training , but it's

12:37

not so much about the load

12:41

capacity , how heavy

12:43

your loads are , but it's to failure

12:45

. So , like , which makes sense ? Like , if you can't

12:47

bench 225 for reps , then

12:49

just bench 135 , but just go to absolute

12:52

failure , right , and then that's safer

12:54

. You know , works for people Like

12:56

. I believe that Interesting . Yeah , which

12:58

works for CrossFit too , because if you scale a workout

13:00

and you're not going heavy but you're still going to failure for

13:03

yourself .

13:03

Yeah .

13:04

You're getting benefit .

13:05

Yeah , I agree with that . I would 100%

13:07

agree with that behind amount of

13:09

volume and amount of work that you're trying

13:12

to output here . Yeah , should you ever

13:14

go for a one-right max in general ? I think that's

13:16

going to be another topic that is

13:18

debated . Right , I do think there's value in that . It

13:20

just should not be every time you lift .

13:22

And the thing is but if you do scale a workout

13:24

, you still need to go to failure , right ? You can't just be

13:26

like , all right , I'm going to scale and take it easy . No , right , it's

13:28

about your intensity , right ? Um , the

13:30

heat thing . I know Huberman . Huberman

13:32

has a great podcast about heat and

13:34

how you need to get pretty hot , like 170

13:37

, 80 degrees . You need to get your heart rate up to a certain

13:39

degree to get benefit . Uh

13:41

, yeah . I like heat . I'll

13:43

take that over a cold plunge . Um

13:47

, gabriel , that come up at all . What Cold

13:49

plunging . They did not , and thank

13:51

God , because I didn't want to hear good evidence

13:53

about it or that would have made me like feel

13:55

guilty . Or about avoiding a cold

13:58

plunge . Um , gabriel

14:00

Lyon , is she's this

14:02

really jacked ? Uh

14:04

, doctor , functional medicine physician , she

14:07

does muscle centric medicine . She's very

14:09

aggressive . Uh , she basically

14:11

talked about muscle is good , like muscle

14:14

centric . So she talked about it's

14:16

the largest organ of our body . It

14:18

helps us metabolize glucose , oxidize lipids

14:20

. It's our amino acid reservoir . Um

14:22

, she said we don't have an obesity epidemic , we have a lack

14:24

of muscle epidemic , and that's kind of an interesting top

14:27

, you know , way of thinking about it . Um

14:29

, okay , so , so it's very simple

14:31

. What ? Basically ? A prescription

14:33

through cross fit , like resistance training

14:36

, high protein , low carb diet . Um

14:38

, she talks about taking even more protein

14:40

, like two to three grams a kilo . So

14:43

those two are kind of running into each other a little bit , a little

14:45

like there's a little bit . None

14:47

of these guys are actually cross fitters . These are

14:49

, these are all independent contractor

14:52

types . Yeah , they just have their own sort of health

14:54

space that they're , and they were invited to come

14:57

. I respect that . Yeah , I do . It was

14:59

interesting and um , and she

15:01

didn't like it was so funny because she opened with

15:03

um . I mean , you know

15:05

, cross fit probably started in a garage gym

15:07

or something , didn't it Like ? she didn't know where

15:09

cross is . That Like she's just talking

15:11

, and so you realize they don't know much

15:13

about cross fit . But maybe that's not so bad because

15:15

this stuff is cross fit adjacent , it

15:17

runs parallel . Um , she

15:20

talked which was interesting about protein

15:23

intake . Most of us take

15:25

most of our protein at the end of the day , like

15:27

we take a little at breakfast , maybe a little more at lunch

15:29

, but our big protein intake is

15:31

in our dinner , yep . And so she

15:34

thinks protein cycling bigger

15:36

in the morning , big , uh big

15:38

in the morning and at night , and then pretty

15:40

light in the middle , helps with protein

15:42

absorption . So so she has all these concepts

15:45

about that , which isn't bad

15:47

. Also , you only get 130

15:49

grams of carbs a day . You're only allowed

15:51

to eat more if you earn it through exercise , okay

15:54

, and you can't eat more than 40 grams

15:56

of carbs a meal .

15:57

Did you bring up four ? Okay , Does

15:59

that bring it ? It's funny because I'm in a low carb

16:02

state right now . Yeah , fat , low carb , and I'm

16:04

loving it . Um kind

16:06

of upset that I didn't do it throughout the fall , but um

16:08

, because of legends . But um , when

16:12

she said , brings up numbers like that , is that like

16:14

an average number for based on size

16:16

, or like you know what , if , what , if

16:18

you , me and Susan can't eat Right

16:20

the same ?

16:21

Right , I don't know . Okay , uh , I'm

16:23

just throwing it out there . Okay , like I'm .

16:25

I was writing down as fast as yeah

16:27

, we're both of these people low carb centric

16:30

pretty much . Yeah , yeah , they all , they're everyone

16:32

. No , it's such an interesting debate to me . Yeah

16:35

, because so many performance

16:37

nutrition coaches are all

16:40

about high carb . Like they get offended

16:42

sometimes when so the performance

16:44

part of it .

16:45

There was a panel and they talked about carbs

16:47

and I'll mention that . Okay , okay , yes , um

16:49

, tom McCoy , who you mentioned , he's opening up

16:51

a clinic with proven at their new Nashville medical

16:54

. Yeah , so he talked about the power of community

16:56

. He's a co-owner of chagrin falls CrossFit in Ohio

16:58

. Um , he's a doctor . He

17:00

just he gave examples of different people

17:03

who use CrossFit and the power of community

17:05

to help either with their recovery as substance

17:07

abusers , um , people with

17:09

PTSD , like military people , the one who

17:11

founded Valor fit , troy , yep , and

17:13

how isolation and loneliness are significant

17:16

risk factors . Um , in terms of your

17:18

life , and how he

17:20

quotes , maximum happiness is found in groups of

17:22

100 to 200 people , which

17:24

he parallels to a CrossFit Interesting

17:26

. Yeah , like that's . That's where your max

17:29

networking sort of capability

17:31

is Very interesting . And the reason

17:33

why he's opening these integrated health clinics

17:36

with affiliates he has one now in Nashville at

17:38

proven and Northeast Ohio is because

17:40

there's very , um , there's

17:43

a huge burnout of primary care

17:45

providers . There's no value placed

17:47

on preventative counseling , so putting them into

17:49

these , uh , gyms

17:52

will help with

17:54

that .

17:54

I'm really intrigued by that . Um

17:57

, so I've looked into a for , into what proven's

17:59

doing on a few different levels for a few different

18:01

reasons . Yeah , and I

18:03

heard their CEO , Nick Johnson , talk about

18:05

it when he was with a coffee pods and

18:07

wads um , who episode with

18:09

Hiller . Really good , listen , If anyone wants to go into those

18:12

guys and listen to him talk to Hiller

18:14

and coffee pods and wads Sorry , I forgot

18:16

the guy's name . Um

18:19

, that that could be a huge

18:21

future part of CrossFit is being partnered

18:23

up with a . What would you call

18:25

that kind of medical practice ? More like

18:28

preventative care , or is this something different

18:30

in the medical industry ?

18:31

Yeah , like a wellness clinic , I'm sure something

18:33

like that . I mean , I don't know the finance

18:35

stuff and they talk about it a little in one of the

18:37

panels like would Medicare cover CrossFit

18:39

, like what ? If you , you know , how do we get physicians

18:41

to prescribe CrossFit and have that financially

18:44

work Cause ? Can

18:47

you just get a patient to say , hey , try CrossFit , it's

18:49

200 bucks a month .

18:50

250 bucks a month , they're going to be like what

18:53

we have some members that their health insurance

18:55

, those , yeah

18:58

health savings account . Health saving accounts you could pay

19:00

for membership . So basically you could pay . You know

19:02

your untaxed income

19:04

can pay for . We're saving some people

19:06

money through that , yeah .

19:07

So there are ways of financially

19:09

dealing with that on some level On

19:12

a state and federal

19:14

level in terms of coverage . They

19:17

were going into the weeds on that , and that was really complicated . That's

19:20

where I can't follow that stuff anymore . Neither

19:22

can I . So

19:24

then they had a panel called Simple , Not Easy . One

19:27

of the street parking founders was on there

19:29

, some other people . They

19:31

talked about what hard challenges in life was , and

19:35

I would say the biggest takeaway for

19:37

me is , for us as Crossfitters

19:39

, working out is no longer hard , Like

19:42

it's hard , but like

19:45

for some people , getting your taxes

19:47

done on time is hard , Like that's the hard thing , or

19:50

whatever else you have at home . And so

19:52

it was talking about using that mental

19:54

capacity that you've built up at home or

19:56

at the gym to tackle the stuff

19:58

you keep procrastinating and not doing at

20:01

home . And that hit home for me because

20:03

there's so much stuff I'm like , oh yeah , I can go in and kill

20:06

myself on a wad , but then I have a task

20:09

that I've left for like two weeks Same doing

20:11

same .

20:11

So it's like a pile of mail sitting on the counter .

20:13

Right . So like why are we

20:15

Crossfitters if we're not doing the hard things , which

20:17

are the things we don't want to do , the things

20:19

we avoid ? And

20:22

then the recovery people there were some people who

20:25

deal with substance use disorders

20:27

and manage recovery with Crossfit is

20:30

that it's like fitness and health is like

20:32

being in recovery . It's forever Like

20:34

you don't stop . You never stop

20:36

being in recovery and you never stop working

20:39

out or trying to stay healthy . The minute

20:41

you stop , it's not like you become fit

20:43

and you're done Right . And I've heard that from many

20:45

other places . They talked a

20:47

little bit about glucagon

20:50

like peptide agonist . Those are the GLP1

20:52

ozempic . They never mention ozempic

20:54

, they don't even say it , they just say GLP agonist

20:56

. I've seen so many commercials for ozempic .

20:58

How do you A new story ?

21:00

I will not get into it right now , but they have

21:02

philosophies about like is it good , is it

21:04

bad ? There's

21:06

no doubt it's a really powerful

21:08

tool . How it's used

21:11

, the manner in which it's used , can it be abused

21:13

? Yeah yeah , the

21:15

long-term consequences . These are all issues . I

21:18

have many close friends who are on them . I've

21:20

seen great benefits . I've also seen lots of great

21:22

benefits . It's like a very , very complicated

21:24

issue . Okay , basically , there are

21:26

two sides on it . Like the McCoy guys

21:28

. Like never prescribed it

21:30

too powerful . I tell a patient

21:32

listen , you want to try this , give

21:35

me 60 days of exercise

21:37

and diet and then , if you still want

21:39

to try it , I'll put you on

21:41

it . He said I've never had a taker Interesting . And

21:45

then there was someone else I think I forget who was

21:47

like well , it can be useful , like in

21:49

conjunction with other stuff . So there's a lot of different

21:51

philosophies about it . Okay , the

21:53

thing that I think you would have found most interesting

21:55

was the performance versus fitness panel

21:57

At

21:59

Grasiana Rubio . Who's the Wall Street

22:01

weightlifter guy ? Great Instagram

22:03

, follow Wall Street weightlifter . Oh my God , his last

22:06

post . He was doing 335

22:08

strict press for reps , for

22:11

reps . So ridiculous . And the dude

22:13

spoke so well

22:16

, so well and I talked

22:18

to him afterwards . He called

22:20

me for like 30 minutes oh my God

22:22

, he's a good talker

22:24

and he was like are you going to the after

22:26

party ? And I missed him at the after party but he would have

22:28

talked to me . I mean , he looks

22:30

like a meathead but he speaks like Einstein

22:33

, yeah . And basically it's about people

22:35

interested in the performance or competitive side

22:37

of fitness and they talked about sustainable

22:40

training over years . So they're like what

22:42

is your program ? Do you want to make the game in two

22:44

years , five years , seven

22:46

years , like your programming and your

22:49

ramp up totally different ? Do you

22:51

want to stay healthy ? If you want

22:53

to go for the games in two years , that's

22:55

very unhealthy . Your training will be so

22:58

unhealthy . Yeah , we've talked about that a lot . It's insane

23:00

how unhealthy that is . It's going to be too much bad with your

23:02

pain and injury . That's the way

23:04

it's going to have to be , though . So they talked

23:06

about sustainable training versus not sustainable

23:08

training . They also talked about opportunity

23:10

costs . To make the games , what price will you

23:12

have to pay ? There were people who looked

23:14

at people's programming and literally

23:16

like high level coaches , and they said you're

23:19

going to get divorced in

23:21

a year with this programming

23:23

, like it's not going to happen . They

23:25

said we should have recovery coaches , like

23:27

we have strengthened conditioning coaches , and

23:31

injury

23:33

happens because

23:35

. So it's funny . They talked about how runners

23:37

, like orthopedists , will see runners , and

23:39

you know what they say only amateurs

23:42

get stress fractures . So if you're a pro

23:44

and you know how you're training , your

23:46

injury risk is much less likely than

23:48

someone who is

23:51

just going for it . Got it ? So

23:53

pro athletes .

23:55

What's the difference between pro and someone that's going after

23:58

it ? Recovery tactics Ramp up , yeah

24:00

.

24:01

Cycling , all that . And the

24:03

other thing is and this was Rubio's

24:06

point , which is

24:08

so true more training is not better in

24:10

CrossFit , better training is better . So

24:12

he said , a highly intense fran

24:14

is better training than two medium

24:17

intense frans . So if

24:19

you didn't , so don't . That's a

24:21

great point . Don't do it multiple times , just

24:23

do it once and kill

24:25

yourself on it .

24:27

Don't keep doing it over and over again . Cross

24:29

it open is coming up . Guys , give it

24:31

your all on that Friday . Don't

24:33

come back on Sunday trying to do it again . Give it everything

24:35

you got .

24:36

He says we understand why people want to do

24:38

that . It's fun , right ? Yeah , right , they want to be in the gym

24:40

, they want to be social . But that

24:42

relative intensity is

24:44

what is important . He's so

24:46

important . It's so important . And he said that's

24:48

why you see these guys who do CrossFit one hour

24:50

a day . They come into class . They get incrementally

24:53

better Only on an hour a day . How

24:55

is that ? Because their intensity relative

24:58

is pretty high , so

25:00

they don't have to train two or three hours

25:02

a day . If you take that one hour and you

25:04

max out your intensity for that day , you

25:06

are going to get better .

25:08

That's a great point . Yeah , I mean I would have been

25:10

nodding my head so hard .

25:11

Dude , that's what I was doing I was like . Rubio , you're speaking

25:13

to me , yeah . And then they talked

25:15

about the glucose , Like how does Chandler Smith

25:17

eat Snickers or whatever during a comp ? And

25:20

he said basically , first of all

25:22

, elite athletes need very nutrient

25:24

dense foods . It's really hard to take

25:26

it during a competition cycle

25:29

, All of the stuff

25:31

that you need . So he's

25:33

eating that stuff because it's

25:36

on top of what he normally eats . He

25:38

said I bet you if he watches dinner it's going to be really

25:40

healthy . He's not replacing

25:42

other foods in his diet with the Snickers . He

25:44

has to eat it on top of what he's

25:46

normally eating . That makes sense .

25:48

So these people just see them eating sugar

25:52

stuff and so that they can feel better about

25:54

eating sugar stuff .

25:55

But it's like no , you're replacing other

25:57

foods with that . Don't do that . And

26:00

if you're at that level and training at that level

26:02

, then yes , you might consider that .

26:05

Did they go into macros

26:07

at all with performance ? They

26:09

did not . Yeah , just higher carb .

26:11

Yes . So again , that was

26:13

just questions

26:15

thrown out from the audience . Yep , the last

26:18

couple were pretty quick . There was a guy from the

26:20

ICU I can't even pronounce his name Quadwo

26:22

, kaya or Manteng , okay

26:24

, basically talking about how

26:26

COVID was really horrible for

26:28

everyone . You were socially

26:30

isolated in your home , you had

26:32

to stay inside . All the gyms were closed . He

26:36

said when he ran the ICU

26:38

for COVID he never

26:40

saw a healthy patient in the ICU

26:42

. All the people in the ICU

26:44

had obesity , metabolic

26:46

disorders , some sort of problem

26:49

. And he said it's $52,000

26:51

a day for a COVID

26:54

patient to be in the ICU . And he said

26:56

if you're on a ventilator , you lose 2% of your muscle

26:58

mass a day . Oh , jesus , yeah . And

27:01

so he's like don't you know ? Make sure you prevent

27:03

yourself from going to the ICU , don't go to the

27:05

ICU . Yeah , one of the

27:07

more interesting talks was Chris Palmer . He's

27:10

an assistant professor of psychiatry at Harvard Medical

27:12

School . He talked about how autism

27:14

, adhd , bipolar depression is like skyrocketing

27:16

Yep , 400% over 40 years

27:19

. A lot of treatments work

27:21

, like medications and psychotherapy , but there's treatment

27:23

resistance in 20 to 60% of people

27:25

where they don't really respond well , okay

27:27

, and they don't know why these

27:29

mental disorders are occurring , just risk factors

27:32

and all of these mental disorders

27:34

seem to . They're sort of the same , like

27:37

if you have ADHD you're more likely to have

27:39

autism , if you have bipolar you're more likely to

27:41

be depressed , like they all

27:43

kind of are one big global

27:45

issue , okay , and it's really

27:47

hard to tease out . Like you don't have pure autism

27:49

, pure ADHD , like they're all kind of a

27:51

conglomerate , okay . They

27:54

all are linked to

27:56

obesity , diabetes , cardiovascular disease

27:58

and Alzheimer's . So if you

28:00

have diabetes , you're more likely to have one

28:02

of these mental disorders and vice versa . So

28:04

if you go to a diabetic clinic , you're

28:07

more likely to find people with depression , bipolar

28:09

autism and all that . So

28:12

he feels like all

28:14

of these disorders are metabolic disorders

28:17

. One of them are metabolic

28:19

disorders of the brain , the other ones

28:21

are metabolic physical disorders . But

28:23

they all have a central mechanism

28:27

which is in common , because the brain is an organ

28:29

, a tissue . If

28:31

you have a metabolic disorder of the body , you're

28:33

gonna have it's the same part of the body

28:35

, it's just the brain . So they

28:38

think well , he to distill

28:40

it all down . He thinks that it's in the mitochondria

28:42

, which is the powerhouse

28:44

of the cell . That's what they say , but anyway , so

28:47

the upshot

28:49

was exercise

28:51

alone does not seem to improve mental

28:53

health in all

28:55

cases because of insulin resistance . So

28:57

if you have a metabolic disorder like diabetes

29:00

or obesity , you are insulin resistant

29:02

. Exercise may not alone

29:04

be sufficient , so it's gonna have to

29:07

be . You gotta kind of break that cycle , and some

29:09

of that might be diet , like a ketogenic diet

29:11

. So he was really big into the . Ketogenic diet

29:13

might be helpful for depression , alzheimer's

29:16

schizophrenia . They

29:18

use it for alcoholics and detox . It

29:21

was . It's probably the only diet

29:23

that's been thoroughly researched , cause they use it for

29:25

epilepsy treatment and

29:27

they still do so anyway . That

29:30

really threw me for a loop and I was like , hmm

29:32

, I might look into ketogenic

29:34

a little more , might look at this link

29:36

between mind and body for

29:38

disorders and start thinking about

29:40

that for people , cause that was pretty interesting

29:43

stuff that is interesting .

29:44

Yeah , that's always there . That ketogenic

29:47

, high-fat , low carb .

29:48

It's always there and I feel like , and

29:51

it's been around for a long time too- the

29:55

last two were the Phoenix , which was

29:57

a sober , active community model

29:59

treating substance abuse with CrossFit

30:01

type .

30:03

Those are always cool stories .

30:04

Yes , and it was all about social connection , and

30:07

so that really made me think more about if

30:09

you just go to a CrossFit gym and you just work out and

30:11

go home and you don't make any connections , you're probably losing

30:13

out on a potentially huge

30:16

benefit Because they keep talking

30:18

about it throughout the course of the day , like connection

30:20

, social interaction . All those things are super important

30:22

. And then the last thing was Tommy Wood

30:24

future-proofing your brain , basically

30:27

talking about how brain is like a muscle , you

30:30

have to raise your peak performance because

30:32

as you get older it declines , just like

30:35

with athletic performance . Right

30:37

, if you start by being able to bench

30:40

300 , when you get to

30:42

75 , as long as you keep working out , you probably

30:44

can bench more than if you started at a lower number

30:46

. And so get to a higher peak

30:48

. Get to your higher peak While you can Right , and then avoid

30:51

the dips . And

30:53

the dips are at least for the brain stuff where you're not using it

30:55

, like retirement for a lot of people . Boof

30:57

, right , you know

30:59

not doing things Right Like

31:02

. So exercise is huge because

31:04

you're learning new skills . So this is why and

31:06

I'm going to be telling people , if you just

31:09

do single unders your entire life

31:11

in the gym and you never try to learn double

31:13

unders , you're missing out on

31:15

neurologic growth . Yeah , that's

31:18

a great perspective . You should , you should , you

31:22

should always be trying to learn new skills .

31:23

What movement are you teaching this upcoming Thursday ?

31:26

Wait , double unders , double unders , Right

31:29

Muscle ups and bar muscle ups . So

31:31

learn new stuff , learn new skills , exactly

31:33

so that skills-based movement that's

31:36

why Peloton will never work as well as

31:38

skills based movement , because

31:40

you're working more parts of your yeah , because

31:43

of that . Beat yeah , don't beat yeah , it's

31:45

infinitely adaptable . So

31:49

, anyway , to sum it up , actually I was sitting next

31:51

to Sean Rockin , who I didn't even know . He's

31:53

the CrossFit physician

31:55

, the games guy , and he talked about , you know

31:57

, brook Wells when he was there . The

31:59

most interesting thing , because I asked him , I said hey

32:01

, listen , when you're at the games and people

32:04

have injuries , they don't know you

32:06

from Adam probably , and it's really hard to

32:08

get by . And if they have an injury and you're giving

32:10

them recommendations , and he said , yeah , one of

32:12

the hardest ones was Roman Krenikov , Because

32:15

it's not , you don't have to get the trust of the athlete

32:17

when they're injured , you got to get the trust

32:19

of their coach , but in this case it was

32:21

coach translator and

32:23

Roman , and when you're telling

32:25

them maybe you shouldn't keep

32:28

going , and they're like , can

32:30

I keep going ? And he's like I'm not really

32:32

recommending it . Rock Wells

32:34

actually gives a huge shout out to Sean

32:36

Rockin and her book about

32:39

when she dislocated her elbow on that

32:41

snatch . And

32:44

he's a really cool laid back guy , really

32:46

liked him .

32:47

That's sweet . So , yeah , that was a really

32:50

good rundown . That was a great

32:52

rundown of who was talking and

32:54

what was talked about and

32:56

I think there's enough in there what you just

32:58

said . That immediately I almost

33:01

wanted to start writing things down that you were saying , just

33:03

things to look into , perspectives , to

33:05

try and get to that

33:08

are going to give you this full picture

33:10

all in better

33:13

health , better fitness , better performance

33:15

and longevity . And

33:17

I even liked that you just said would you play around

33:19

the keto-genic diet ? Because I do think we should all

33:21

be looking into new things . You

33:23

could apply that to the person that doesn't want to do double unders

33:25

. You're going to challenge yourself to learn something

33:27

new and maybe even try

33:29

the skill or act of a keto-genic

33:32

diet or different movements or

33:34

having a different perspective . When

33:36

you walk out of there after that weekend

33:38

, did you have that kind of like CrossFit

33:41

high that a lot of our coaches say they

33:43

have when they get like their level one research

33:45

, level , two research Like was it like ? Did

33:47

you walk out like kind of fired up , motivated ? It

33:49

gave ?

33:50

me perspective that , yes , I have

33:52

to keep trying , like the try

33:54

is so important . And when you stop

33:56

trying and lose your

33:59

push , that's when your body

34:01

, your brain , start to decline

34:03

. And so it gave me a lot

34:06

of motivation to keep working at

34:08

it , because you can't stop , you can't be like I

34:10

can snatch 115 . I

34:12

feel comfortable at that . No , I

34:15

will always . I realize from this , I will always

34:17

have to keep trying . I might not succeed

34:20

, but I have to keep trying Because

34:22

that's a process over result . You have to in order

34:24

to push your body , in order to

34:26

stave off that decline and to make

34:29

sure that you are as functional and you

34:31

live healthy for as long as possible .

34:33

Yeah , that's something I always want to get across

34:35

to people that we coach , people , that we're around

34:37

, is , if you feel like

34:39

I put my time in , like I'm good , if

34:41

you think you're going to be neutral , you're probably

34:44

going backwards . You're going backwards . So if you're

34:46

no longer trying to keep your foot on the gas

34:49

, it's not just say I'll stay where I'm at , you

34:51

are going backwards , there's no . There's

34:53

no staying where you're at . You're either trying to go

34:55

forward or you're in reverse . Where

34:57

do you think this

34:59

future of CrossFit Health , what

35:02

it can do for CrossFit affiliates and

35:06

Crossfitters worldwide ? Do you

35:09

see something left

35:11

to obtain ?

35:13

I'm interested about these integrated health clinics . I think

35:15

that's pretty cool . I think that could help both

35:17

providers and you

35:19

know and we talked about that but if you had a nutritionist

35:21

on side of physio , all these different

35:24

allied health professions

35:26

working together with CrossFit could

35:28

be some powerful stuff .

35:30

I think that's a big future

35:32

component to CrossFit is making

35:34

health , because right now , in my

35:37

opinion , crossfit is more about working

35:39

out and exercise , and if you can get

35:41

the outsiders , the people that aren't

35:43

in here yet into , hey , I'm going to

35:45

see my doctor first , then I go to CrossFit

35:47

, and I think that is

35:49

a big part of their future growth . I

35:51

could see my dad doing that . That's awesome . All

35:54

right , thanks , Sam , and thank you to CrossFit for

35:56

putting together the CrossFit Health Summit . We

35:59

will try to keep you guys posted on if

36:01

and when there will be another one . Did they say anything

36:04

about that ? Yeah , I'm

36:06

wondering if they're probably giving some internal feedback

36:08

, or was this worth it ? How much did it cost ? Is

36:10

it going to help produce more results ? I

36:14

would assume that you'll probably

36:16

see another one come across

36:18

at some point that anyone

36:20

could sign up for . All right , thank you guys . We'll see you next

36:22

week . Thank

36:25

you everybody for taking the time out of your day to

36:27

listen to the HerdFit podcast . Be

36:29

on the lookout for next week's episode .