0:04

Antonio. What's

0:06

up, bro? I've

0:10

been waiting a week

0:13

to do that. Antonio.

0:16

That's your real name, right? No.

0:20

No, my real name is Anthony. No,

0:23

but remember we were talking last time and

0:25

you were like, Antonio. Yeah,

0:28

so you wanted to be called. Yeah,

0:31

I just think it would be cool to

0:33

like have that connection to that side of

0:36

me, but my name, I just

0:38

tried to give you that connection, man. And

0:40

you ruined the moment. I was really hoping

0:42

to be like, yeah, Antonio. And they're like,

0:44

no, that's not my name. I'm

0:49

too old to change now, man. No,

0:51

never too old to change. I'm

0:54

calling you Antonio. What's

0:57

up, man? How are you? I'm good. I'm

0:59

good. Let me think about what

1:02

interesting things are happening. Oh, so update

1:05

on my knee. Things

1:07

have been going really

1:09

well. And so I

1:12

think that I'm very close to wanting to

1:14

get back on the mats. So I reached

1:16

out to the gym, one

1:19

of the gyms that I was looking

1:21

at and they were like, yeah, come

1:23

on whenever you're ready. So that's all

1:25

that's happened in the near future. Good,

1:28

good. I'm glad it's feeling your knees

1:30

feeling stable. I'm a little nervous. Yeah,

1:34

it's feeling stable. I mean, I was talking

1:36

to my PT and she

1:38

was basically explaining like, you

1:41

know, that ligament just isn't

1:43

ever going to be exactly the

1:45

same. Like there's some scar tissue.

1:47

It's just not going to be quite as tight

1:49

as it once was. So I'm

1:52

just going to have to strengthen the

1:54

musculature around it perpetually,

1:56

you know, to kind of

1:59

help keep it stable. But at

2:01

some point, you know, you gotta- You

2:03

gotta jump back in. You can't. Yeah.

2:06

Just gotta do it forever. Yeah, exactly.

2:08

Exactly. I'm a little bit nervous and

2:13

actually I think my cardio has taken like a huge

2:15

hit. So I don't wanna

2:17

get my cardio up because I

2:19

think that if I'm less fatigued when

2:22

I'm in the gym, I'll be less likely

2:24

to lose control or stability.

2:26

That's my theory at least. Yeah,

2:29

that makes total sense and I would say I

2:32

would never discourage you from getting your cardio up.

2:35

Specifically, when it comes to jujitsu,

2:37

I would

2:40

say like anything, it's a skill in

2:42

and of itself. And so

2:44

what's gonna happen is even if you

2:46

get like your running cardio or your

2:49

swimming cardio, because like let's say like

2:51

there's a huge difference between running cardio

2:53

and swimming cardio and it's not that

2:55

it's cardio, that's the skill, right? The

2:57

skill, if you're shit at swimming, then

2:59

like you panic and then you end

3:01

up trying to like go harder, harder,

3:03

faster, faster and then you end up

3:05

sinking because you're not swimming properly. And

3:07

it's not because your cardio is bad

3:10

that you're getting tired, it's because you're working

3:12

so hard to try and keep yourself afloat

3:14

that you get really, really tired really fast.

3:16

You're just not efficient. Same

3:18

exact thing. I actually really like that analogy with

3:20

jujitsu because it's like you're

3:23

drowning. You have no idea what you're

3:25

doing. You're working outrageously hard to try

3:27

and not drown, not like it choked

3:29

out whatever it is and then you

3:31

end up getting tired because you're working

3:33

so much harder. So definitely

3:35

get your cardio up but also

3:37

fully know ahead of time, you're

3:39

gonna have a lot like I would say at least

3:41

a year and that's on the low end, at

3:44

least a year of feeling like you're drowning

3:46

because you're just trying to figure out what

3:48

the hell is going on. Yeah,

3:51

yeah, no, that's great advice. I'm

3:53

just trying to get my like I want to walk

3:55

up a couple flights of stairs cardio back

3:57

without being like, huh, I'm feeling that right now.

4:00

Yes, and that is always

4:02

a good idea to improve that. I would

4:05

never discourage that at all. What's

4:09

new with you, man? So the new

4:11

Inner Circle app is almost

4:14

live. It's almost ready to go by

4:17

the time people hear this. It will have been live

4:19

for a while now, God willing. We

4:22

took the entire website

4:25

and app offline yesterday.

4:31

The plan never survives contact with the enemy.

4:35

We took it offline. We assumed it was going to be back up

4:37

within a couple hours. Twenty-four

4:40

hours later, that's not the case. Basically

4:43

one of the major issues that we're having right

4:46

now is where for

4:48

all of the people who have been members for a

4:50

while and using the previous app, we

4:52

wanted to make it so they didn't lose their data. So

4:55

we're transferring all of their data

4:57

from the old app to the

4:59

new app, and that

5:02

is taking an unbelievable amount

5:04

of time. Before

5:07

we did that, we wanted to back up all

5:09

the data just in case, God forbid, we lost

5:11

any of their data just in case there was

5:13

an issue. So we had to run a whole

5:15

backup of the entire system I've ever used. Then

5:18

we're now trying to transfer all of their data to

5:20

the new app. And

5:22

so it's taking a very long time. It's

5:24

a day, so it's not like outrageous, but

5:26

the team is just anxious right now because

5:28

we're trying to do all that and we're

5:30

getting emails. Where's the app? Why

5:33

isn't it on? So there's a lot going on.

5:36

We're excited for it to finally be

5:38

ready so people can get in there

5:40

and use it. Yeah. Yeah.

5:43

No, that's real, man. No plan

5:46

survives contact with the enemy. Yeah,

5:48

that's exactly right. In this case, the

5:51

enemy is uploading the freaking app. But

5:55

it was always going to be something. Of

5:58

course, always. Yeah, that's one of the things. I think

6:00

that you realize, especially when you're on

6:02

your own business, things never go

6:04

to plan ever. You just got to roll with the

6:07

punches. Yeah,

6:09

man, everything is good. I'm really excited

6:11

for this new app. The cool part is

6:14

for me, the new

6:17

app that's launching is already

6:19

infinitely better than the previous app.

6:22

But I was having a conversation with the app

6:24

developer the other day and she brought up a

6:26

really good point because it's not like you just

6:28

launch a new app and then that's it. It's

6:31

done. It's constant. You're constantly

6:34

trying to improve it. And she was like, this

6:36

is the worst this app is ever going to

6:38

be because we're always going to be updating it

6:40

and improving it. And so there are even some

6:42

things that we're launching right now. There are some

6:44

things that we want to improve already right off

6:47

the bat. So just really excited

6:49

to continue to improve it, continue to

6:51

improve the nutrition database, the barcode scanner,

6:55

just the functionality of it. So very

6:57

excited to watch this improve over the coming

6:59

years. That's such

7:02

a cool mindset. And I

7:04

could imagine applying it to fitness

7:06

or jiu-jitsu being like, I'm

7:08

getting started or I'm on

7:10

my path. This is probably the

7:12

worst that I'm going to

7:14

be because as long as I

7:17

stick to it, I'll be improving in some

7:19

way, shape or form. That's

7:21

the caveat, right? Where it's like, as long as I

7:23

don't quit, where for

7:26

my business, I'm not going to quit

7:28

my business. So that's just a given,

7:30

right? But from a fitness perspective,

7:32

I think that's the issue. I

7:34

think the vast majority of people have

7:37

is I don't – when

7:40

they say this is the worst I'll ever be, but then

7:42

they quit a week later and then they

7:44

spend the next few months not actually even

7:47

– not focusing on anything. It's

7:49

like, okay, you've really got to be in the

7:51

mindset of doing something is better than

7:53

nothing. Quitting is not even an

7:55

option. It's just not an

7:57

option at all. And I actually – I've

7:59

been – I've been doing that with jujitsu. I've

8:02

only been training jujitsu one to two times

8:04

a week max for the last

8:06

few months, which

8:08

it would be very easy for me to be like,

8:10

ah, whatever, I'm just not gonna do it. But I'm

8:12

in the mindset of at least doing it once a

8:14

week is better than not

8:17

doing it at all. Because at least I get a

8:19

little bit of practice and I get a little bit

8:21

of exposure to it. And it's actually, I think it's

8:23

true. So I think people very

8:25

easily fall into that mindset of, oh, I

8:27

had one bad meal, I missed one workout.

8:30

Or maybe it's not even just one, but maybe they had

8:32

a week of bad meals or a week of missed workouts

8:34

and then they call it quits. It's like, you

8:37

can't have that mindset because that's

8:39

when you're actually gonna dig yourself into a

8:41

very deep hole. Yeah, that's

8:44

actually the perfect launching pad

8:46

for our topic today. What's

8:49

our topic for today, Antonio? Training

8:52

as you age. Mm.

8:56

Okay. I thought it would be great

8:58

to discuss what

9:00

changes as we get older in

9:02

training, what stays the same,

9:06

and then get into some specifics around

9:09

things that you've seen with

9:12

older folks that are training, the problems

9:14

they're running into, the obstacles, and the

9:17

successes. Love that. I

9:19

love that, I think that's great. I mean, I'll

9:21

start by saying, as

9:24

you get older, everything

9:26

gets more difficult. Oh,

9:29

dude, is that coffee or protein shake? What is that? It's

9:32

protein shake. Oh,

9:34

nice, it does like that chai latte.

9:37

Oh, wow, all right, double fisting. And

9:39

then there's water over there. Nice,

9:42

let's go. How

9:44

do you take your coffee that looks very milky? Yeah,

9:47

so this was just ice

9:50

latte from- Nice.

9:52

Yesterday. Oh, got it, you put

9:55

it in the fridge. Put it in the fridge, and yeah.

9:57

I love that, I love that. That's a good

9:59

move. No,

10:01

it was a little breakfast

10:03

spot we order in from sometimes. So

10:07

low effort, high reward. Yeah.

10:10

Nice. I like that. Okay. So

10:13

that's like the ultimate 80D moment. I

10:18

see you do one thing. Oh my God, what's that? So

10:23

as you get older, everything gets more difficult. Everything.

10:27

I'm always interested because people will always ask my

10:29

Q&A is like, why is fat loss harder as

10:31

I get older? Why is getting

10:33

stronger, more difficult as I get

10:36

older? And it's literally everything. For

10:39

example, we all know that it's

10:41

very easy or much easier for a child

10:45

to learn a new language than it is for an adult

10:47

to learn a new language. It's

10:49

like as you get older, it gets

10:51

much more difficult to do that for

10:54

many reasons far outside of my scope

10:56

of knowledge, but children have a much

10:58

better ability to absorb new languages and

11:00

to learn it. Even

11:02

something as like sometimes I

11:05

have a friend who when he was a child, his

11:07

au pair spoke

11:09

French and he never lived

11:11

in France, never ever anything. But

11:13

to this day, he can't speak it, but he

11:15

understands it completely. It's just

11:17

wild because when he was a young kid,

11:19

his au pair would speak to him in

11:22

French and then that was it. So it's

11:24

really crazy. Also, what happens

11:26

when you're a child can massively

11:28

influence you as an adult, which

11:30

is one of the reasons why

11:32

I have my daughter in gymnastics

11:34

from 14 months because developing

11:37

these skills early on, even if

11:39

she stops at four, the

11:42

skills she'll develop will carry with her

11:44

for her entire life. We see this

11:46

dramatically. Things you do as a kid,

11:50

your body learns. And it's like that muscle memory

11:52

thing that people call it. They call it like

11:54

and that's a whole separate discussion. But it's like

11:56

muscle memory where like even when you're 40 or

11:58

50. because

12:00

your body went through those motions and

12:02

did those things, you will forever be

12:04

better for it. So

12:08

as you get older, things get

12:10

exponentially more difficult, even, you know

12:12

what's funny, I think like even

12:14

making friends is more difficult when you

12:16

get older. Just these

12:18

like things that you

12:21

wouldn't even think about just making friends is

12:23

more difficult. Even like for example, going out,

12:25

right? Like when you're in your 20s, yeah

12:27

I'll go out. Nate Margazzi has

12:29

this whole super funny skit

12:31

about this. Have you heard this skit?

12:34

No. And he's like, oh it's

12:36

so funny. He's like in your 20s, you

12:38

know, someone calls, hey let's go out, you're like yeah,

12:40

let's go. I don't even know where we're going, I'll

12:42

burn my house down, just tell me where to go.

12:44

He's like, you just don't care. In your 30s you're

12:46

like, who's going? I'm

12:49

gonna drive by myself, right?

12:51

It's like, you gotta question a little bit more and

12:53

then by your 40s you're like, I'm not going out,

12:55

I'm staying home. And these are

12:57

like real behavioral changes that happen where

12:59

it's like you just, you don't wanna

13:02

do certain things and it's partly due

13:04

to the aging process and things that

13:06

happen as you get older. So even

13:09

something like making new friends is more

13:11

difficult. Getting better hand-eye coordination is more

13:13

difficult. Everything is more difficult when you

13:16

get older which includes fat

13:18

loss, which includes building muscle for

13:20

sure but just because it's more

13:22

difficult doesn't mean you shouldn't do

13:24

it. And just because it's more

13:26

difficult doesn't mean that you can't do it. So

13:29

another point

13:32

worth discussing is when

13:34

people talk about data surrounding

13:36

people as they age, they will often just

13:39

say, as you get older you

13:41

lose muscle. Or as you get older you

13:43

lose bone density. Which

13:47

is true if

13:49

you don't strength train and

13:51

if you don't actively try

13:54

to improve because that research was done on people

13:56

who didn't strength train, who

13:58

didn't actively. try to

14:00

improve their health and fitness. So yeah,

14:02

as you get older, if you're sedentary,

14:05

fucking shocker, you lose muscle mass and

14:07

you lose your physical capabilities. But

14:11

as you get older, if you continue

14:14

strength training, you

14:16

can build muscle. You

14:18

can increase your bone, which is why

14:21

people say, as you get older, it's so important,

14:23

especially for women in strength training, because you can

14:25

increase your bone density. Now, is it at the rate

14:27

that would happen if you were 18, 20, 22, 25?

14:32

No, the rate of muscle growth, the

14:35

rate of bone density growth is slower,

14:38

but you can still increase it over time. And

14:40

that's really what we're looking for. And then at

14:42

the very least, once you get significantly older, 80s

14:44

and beyond, at

14:48

least reduce the diminishment

14:50

of muscle and bone density. So

14:52

as long as you continue to

14:54

practice it and continue to train,

14:57

you can absolutely improve and build muscle

14:59

and build bone density, improve your cardiovascular

15:01

capacity, all of this stuff. It can

15:03

all improve. It's just not gonna be

15:05

super, super fast. So

15:08

I saw, I forget who posted it, but

15:10

I saw on Instagram, there

15:12

was a, it was like a cross

15:15

section of someone's. Quad.

15:17

By, yeah. Have you seen this? Yeah, it's awesome. You didn't

15:19

post it, did you? No, I didn't, but talk. Okay. Yeah,

15:22

and so it was basically like, this is what

15:25

it looks like. And what you see is

15:27

essentially, it looks like a rib eye steak.

15:29

Like, yeah, like the musculature around, and then

15:31

you have a bone in the middle. It's

15:33

like two concentric circles. And

15:36

it's like, this is like a young athlete,

15:39

and this is what it looks like. And you see like the

15:42

dot in the middle, that's the bone, and

15:44

then the musculature around it.

15:47

And then they were like, this is someone

15:50

that's 70 that

15:52

doesn't train. And like

15:54

the bone is like this tiny little

15:57

fin, little circle in the middle, and

15:59

the musculature. Musculature is a

16:01

smaller circle around it

16:03

and it's all like curvy

16:05

and weird looking and then there's just

16:07

fat tissue all the way around. So

16:10

it's like the same overall size on

16:12

the outside but looks

16:14

totally different. And then the last

16:16

one is this is a seven year old

16:18

like triathlete and it

16:20

looks just like the twenty

16:22

something year old from the beginning. Exactly.

16:25

Yes. Which

16:28

was pretty cool to see just like how

16:30

your insides from the outward from outside it

16:32

might look similar but the inside is just

16:34

totally different the composition. What

16:37

I love about that study is

16:39

it was done and like most studies most

16:42

older studies which is crazy to say now

16:45

when I was in college they weren't older studies

16:47

but like now they're older studies. These

16:49

older studies were almost all done exclusively

16:52

done on runners,

16:54

cyclists, triathletes, not

16:56

strength training. They

16:58

were not done on people who were

17:00

actively – like strength training was nowhere

17:02

even ten years ago. Strength

17:05

training was not nearly as big

17:07

as it is now and especially

17:10

now hypertrophy training building muscle

17:12

was not even close to as

17:14

big as it is now. It's

17:17

a complete 180. It's

17:19

absolutely wild. Ten years

17:21

ago if you were to say like especially as a

17:23

woman, hey I'm going to deliberately try and build muscle,

17:26

people would be like what the fuck are

17:28

you talking about? Nowadays there are still those

17:30

people who say it but it's so much

17:32

more common and popular now to see women

17:34

wanting to build muscle which is wonderful. Imagine

17:38

like you see a triathlete whose

17:41

leg and musculature and bone density

17:43

look that good knowing

17:46

that they're not even

17:48

training for muscle growth. They're not even

17:51

training for bone density which now I

17:53

will say when you are

17:55

a triathlete obviously you will do a little bit

17:57

of strength training and obviously – and people don't

18:00

you will build muscle from running

18:02

up to a point. And you

18:04

also build bone density, actually significant

18:06

amounts from running because that impact

18:08

over time will improve

18:11

bone density. There's a lot of

18:13

research around even how something like

18:15

light jumping and that impact force

18:17

can positively impact bone growth. So

18:19

that does make sense, but there's also

18:21

no question that strength training is gonna

18:23

build way more muscle and positively contribute

18:25

to bone density as well. So

18:27

it's very cool to me to see how the study which

18:30

was the high level person who is

18:32

very old or older with a lot of

18:35

muscle and bone density was a triathlete, not

18:37

even someone who's strength training regularly. It's pretty

18:39

crazy. Yeah, and I think

18:41

it does show the through line here

18:45

isn't necessarily what modality, but

18:48

that you are actively training

18:50

consistently. Correct. On

18:53

your life. It also brings up another topic

18:55

which I've

18:58

really started to shift

19:01

gears, especially as I've

19:03

dove more into the mobility side of

19:05

things myself. And

19:10

this is on one hand, I'm

19:12

speaking very positively of the muscle growth crowd, the

19:14

hypertrophy crowd. On the other hand,

19:16

I'm gonna speak a little bit negatively in terms

19:18

of so many of them are so, they basically

19:20

say the only way to build muscle is to

19:23

train to failure, lift super heavy weights.

19:26

And that's just not the case. It's

19:28

just not true. Now, if

19:31

you want to build like large

19:33

quantities of muscle, then

19:36

yes, for sure. You absolutely need

19:39

to be doing that. But if

19:41

we're looking at the question from not large

19:43

quantities of muscle, but

19:46

enough muscle to be

19:48

stronger and healthier and

19:50

live longer and have a higher quality of life

19:53

with the years that you live, you

19:56

don't need to be lifting insanely heavy

19:58

weights. In fact, I would say. that

20:00

in many cases it might actually be

20:02

detrimental depending on the individual and where

20:04

they're at. So it's very

20:06

cool to see that running

20:09

a few times a week, like

20:11

moderate strength training a few times a week

20:14

is actually phenomenal for your overall

20:16

health. Whereas I think it's so

20:18

easy in the, and

20:21

I'm going to put this in here, quotes, the evidence-based community

20:23

right now to be like, you need to be like

20:25

lifting at an RPE 10 going to

20:27

failure every single day, lifting as

20:29

much as you can in order to build muscle.

20:32

It's like, yeah, like if you want to compete

20:34

in bodybuilding, that's for sure. But if you just

20:36

want to live longer, be

20:38

healthier and improve your health

20:41

span, the amount of high quality years

20:43

you have, you don't

20:45

need to be lifting in this insanely

20:48

high intensity. It's just moderate

20:50

is really enough for the vast majority

20:52

of people unless you really are trying

20:55

to build unique

20:57

amounts of muscle, like appreciably

21:01

unique amounts of muscle, in which case, yes,

21:03

then we need to be lifting heavier and

21:05

your rate of perceived exertion needs to be

21:07

higher. You need to have a higher intensity

21:09

at lifting, but you don't need to be,

21:12

it's important to separate who you are, like to

21:14

distinguish what your goal is. Is your goal just

21:16

to have enough to be happier

21:18

and stronger and live better or do you

21:20

want to be in a

21:23

higher percentile of people who have

21:25

a pretty uniquely significant amount of

21:27

muscle that if you want

21:29

to distinguish that, then you can decide what you need. Yeah,

21:32

the thing that comes to mind as you're saying

21:34

that is I

21:37

do wonder if there are times of

21:40

life where

21:42

it might be, I want to

21:45

say appropriate, but beneficial to push

21:47

yourself and to strive

21:49

for a goal and to train hard

21:52

and really go

21:54

for something. And if perhaps

21:56

there are times of life where

21:59

it's better. to find the minimum

22:01

effective dose and to,

22:03

you know, have the goal be health

22:05

and longevity specifically and not so much

22:09

trying to trying to beat your body into getting

22:11

as much as you can out of it.

22:14

How much does that change over time? Like

22:16

is it, is it that

22:18

assuming the assuming you agree with

22:20

the premise, is it that you

22:23

think you know when you're in your 20s or

22:25

when you're in your 30s, that's the time to

22:27

be a power lifter and when you're in your

22:29

60s, that's the time to chill or

22:32

is it more age agnostic and

22:34

it's more about, you know,

22:36

where you are specifically individually? Yeah,

22:39

I mean, I think it's a little bit of

22:41

both. I'll say I think

22:44

most important is your individual goals and where you

22:46

are and where you are in life and that

22:48

changes not based on age, but based on what's

22:50

happening to you as an individual. I

22:53

will say from an ideal perspective

22:55

and this is like ideally, I

22:58

would love it if everyone from like 15,

23:02

16 to 25 went into their muscle building era.

23:10

Like 15 to 25 just try and

23:12

build as much muscle as you possibly

23:14

can and that muscle and

23:16

strength because those are

23:18

your prime years for both men

23:21

and women to get as strong

23:23

as humanly possible and

23:26

build as much muscle as humanly possible because

23:28

it will really set you up for a

23:31

much easier transition

23:34

into adulthood and to older

23:36

years. I think

23:39

with that being said, I didn't

23:41

do that from the muscle perspective. I did

23:44

it from the strength perspective, but I left

23:47

many, many pounds of muscle on

23:49

the table because I

23:51

wasn't focused on building muscle. I was focused

23:53

on being as strong as I possibly could

23:56

and I was deliberately trying

23:58

to not get bigger. I

24:00

could achieve my goal of deadlifting four times my

24:02

body weight of trying to, because

24:04

if I got so much bigger, it would have been

24:06

difficult for me to maintain a lower body weight. And

24:09

then deadlifting four times my body weight probably

24:12

wouldn't have happened. So I

24:14

deliberately left that on the table. Now

24:17

looking back, I don't regret

24:19

it. I think it was still worth it because being able

24:21

to deadlift four times body weight really

24:23

skyrocketed my career. But

24:27

I know most people are not

24:29

going to be trying to build their career in fitness

24:31

and most people are not going to try and deadlift

24:33

four times their body weight. And so I would say

24:35

for most people, 15 to 25,

24:37

I would say focus

24:41

equally on building muscle and strength, not

24:43

necessarily specializing in one or the other,

24:45

because it's going to have massive

24:48

positive repercussions on your life to

24:50

do that. As you

24:52

get older, with that being said,

24:54

like, for example, when I started

24:56

training Susan in her mid fifties, we

24:59

started getting her super strong and building a lot of

25:01

muscle. And that's like

25:03

that's in her mid fifties. Now she's 63

25:05

and she's got more muscle mass than most

25:07

25 year old dudes. It's fucking wild. So

25:10

like, you can absolutely do it. But when

25:12

she came to me, that's what

25:14

she wanted to do. That was her goal. So like

25:16

goal is always priority number one. So

25:19

yeah, I think that it's

25:21

a little bit of both. But in

25:23

an ideal world, I would love it if younger

25:26

people really focused on it because they have no

25:28

idea how much it's going to benefit them later.

25:31

I will say though, but then like, let's say you, let's

25:33

say you missed out on that era. You

25:36

didn't start strength training until you were in your forties

25:38

or fifties or sixties. I

25:40

think the first thing you should do is focus on

25:42

strength and muscle when you start strength training, regardless of

25:45

what it's like, that's going to

25:47

be the most important thing for you to do

25:49

because strength and muscle is the hardest

25:51

to build and it takes the longest

25:53

to lose. Whereas

25:56

cardio, it's relatively

25:58

quick to improve. also relatively

26:00

quick to lose, but because it's quick

26:02

to improve, you can start doing it

26:04

at any time and it's not that

26:07

big of a deal. You

26:10

can always improve it. So strength and

26:12

muscle is the thing that takes the most

26:14

amount of time, it's the most difficult and

26:16

so regardless of whether you start when you're

26:19

15 or 55, I think

26:21

strength and muscle should be the priority when

26:23

you first begin and obviously

26:26

I'll say steps as well, but if you really

26:28

want to achieve a high level of cardio, I

26:31

wouldn't make that your primary focus when you first

26:34

start strength training regardless of age. So

26:38

you said something earlier that it

26:40

gets exponentially harder as you get

26:42

older to build muscle

26:45

to train and we have this

26:47

example of Susan who you

26:50

started training in her 50s and

26:52

I imagine she was making PRs

26:55

and probably still is. Yeah.

27:00

And this is like a weirdly specific question, but

27:02

I guess I'm asking it in a more general

27:04

way, like is it that she is

27:06

this unique talent

27:08

or is that something that's on the table

27:10

for the majority of people if

27:13

they're willing to put in like the time and

27:15

dedication to it? It's a great

27:17

question. I would

27:19

say it's a little bit of

27:22

both, right? So

27:24

Susan is unbelievably unique

27:27

and we're all unique, but she's

27:29

unique from the perspective of she

27:33

can fucking dig deep and like really

27:36

grind. Like when you watch her in

27:38

the gym, like she can really fucking

27:40

dig deep and grind in a way

27:42

that most

27:45

people when I work with them, I

27:48

have to really be like, let's push it a little bit more.

27:51

You can eat out a few more reps. You can

27:53

let's lift heavier with Susan. I Have to be like,

27:56

let's fucking tone it down a little bit. Like You're

27:58

all right. Like I she's rolling a hundred. How

28:00

dumbbells the it like it's functional

28:02

while the it's like it's stupid.

28:05

It is absolutely insane. So like

28:07

she's very unique I would say

28:09

definitely in her mind set into

28:11

how she approaches and the mindset

28:14

really does dictate so much more

28:16

that I think people realize. I

28:19

think if more people had the mindset that

28:21

she had and they would see our ages

28:23

results far more than they expected. With

28:25

that being said, it. Everyone's.

28:28

Genetics are different and everyone is

28:30

going to look different and respond

28:32

differently. So for example, Susan I

28:34

have done. Many. Of the

28:36

exact same programs and I don't

28:39

look anywhere near as Jack does,

28:41

she does and like I lift

28:43

generally way more than she does

28:45

like. The weight that I left

28:47

are significantly heavier just because I'm

28:49

generally stronger, but she looks whoop,

28:51

a more jackson I let her

28:53

shoulders and arms they are you

28:55

kidding me? Insane And so there

28:57

is absolutely a genetic component that,

28:59

even though. I. Can bench

29:02

press more and shoulder press more and and

29:04

all that stuff. So it's important for people

29:06

to realize just because you to do the

29:08

same exercises and the same or even the

29:11

same weights doesn't mean you're gonna look the

29:13

same as that person. We all store fat

29:15

differently. We build muscle differently. which is why

29:17

I'm Amber. I worked at a gym many,

29:20

many many many years ago and I hated

29:22

that they did this. The owner, the gym

29:24

had this policy where when a new person

29:26

came in. Part. Of

29:28

the intake questionnaires are you would say.

29:31

What? Celebrity? Do you most want to

29:33

look like. And

29:35

he would literally have them print out a picture of

29:38

the celebrity and like put it into the tag and

29:40

I'd be like. No matter what,

29:42

they do. They're not gonna look like

29:44

that person because they're not that person and and

29:46

so we really need at This is one of

29:48

the issues I have so much of the fitness

29:50

industry where. Many.

29:52

People will put their bodies online which

29:54

I get. It is like it's branding

29:56

and building a business but it's also

29:58

it's like false advertise. From the perspective

30:00

of when you put your body our line.

30:03

You. Make people believe that they're going look like you

30:05

if they do your workouts. And that's just

30:08

it's just not true. They could literally do

30:10

the exact same workouts with the exact same waste

30:12

and never look like you because they don't have

30:14

the same genetics. That doesn't mean they can't

30:16

get amazing results. But. It's.

30:19

Sinking that you're going to look like a

30:21

person because he trained like that person is

30:23

just is inaccurate. It's not for the genetics

30:26

to determine that more than anything by a

30:28

it's a combination of genetics and hard work

30:30

that allows Susan, for example, to look how

30:32

she looks so it wouldn't be possible without

30:34

one or the other. Without her hard work,

30:37

it doesn't matter how get her genetics are,

30:39

she's not gonna look that good right? And

30:41

you can even see in her before pictures

30:43

like she had the same genetics. She just

30:45

wasn't working out the same way in where

30:48

the same intensity. Was she switched

30:50

to a she's working on and switch

30:52

the intensity her body completely changed to

30:54

this outrageous outrageous disease so you need

30:56

understand It has to have that the

30:58

intensity that has had the consistency and

31:01

as out the hard work and it

31:03

also has to have you the genetics

31:05

which is why like you could look

31:07

at to bodybuilders onstage at the Olympia.

31:10

And. You can even see their muscle

31:12

distribution is very different. these two men or

31:14

women will. You can see their abs are

31:16

sheath differently. He can see their shoulders are

31:19

different. You can see like each the two

31:21

people at the Pinnacle clinical pinnacle of the

31:23

body world. Still, Look. Markedly

31:26

different. And it's because of genetics.

31:28

I get anyone who denies that

31:30

is is either lying or willfully

31:33

blind. So do

31:35

you notice some. A difference

31:37

between? do you notice. There. Are people

31:39

that. Can train at a

31:41

high intensity and they can take it. And

31:43

I'm not i'm mentality. I'm talking just physically.

31:46

They. Can take it and grow and some people

31:48

that when they do that they burn out and

31:50

need to do last. Like. Eating out

31:52

of that. Yeah. It's. Not

31:55

only something person a person but it's also

31:57

as you age do the wake when I

31:59

was young. I could

32:02

train so hard man, like I

32:04

could train so unbelievably hard at

32:06

such high intensities and I Could

32:09

go home and work and

32:12

be fine. Like I could train I could have

32:14

an insane deadlift workout Outrageously

32:17

high intensities and I could go home and

32:19

work and write articles and focus now No,

32:21

dude, like I can't do that like I

32:23

can't train at an insanely high intensity and

32:26

then still be a Good

32:28

business owner a good husband a good father

32:30

Like I deliberately need to reduce my intensity

32:32

so that I still have enough energy when

32:34

I get home To

32:36

do what I need to do creatively Emotionally

32:40

from a listening perspective a speaking perspective

32:42

like all these things like I need

32:44

that energy And so even though

32:46

I'm the same I'm the same person. I Have

32:49

to adjust based on what I have going on.

32:51

So yeah, like this is something that also happens

32:54

as you age and there are also individuals

32:57

who can just train at outrageously high

32:59

intensities and Not

33:02

be nearly as affected as someone else

33:05

and I will say that also anabolic steroids

33:07

helped with that dramatically so

33:09

like someone who is on anabolic steroids

33:11

will be able to recover so much

33:13

more quickly and Have it

33:15

impact them less than someone who is not on

33:17

anabolic steroids Yeah,

33:19

actually I was gonna ask about that. I do

33:22

see like on reddit. There's like the

33:25

Fitness over 30 or whatever forums

33:29

and Every once in a while there's

33:31

a discussion. It's like man. I see all these like transformations

33:33

or whatever like can everyone just

33:35

post if they're on TRT or not and I

33:38

was just curious like so there's steroids and

33:41

then there's Like testosterone,

33:43

right? It's the same thing people who say

33:45

they're not the same thing or fucking liars

33:48

So yeah, can we talk about that? Like what's

33:50

so what's going on there? So

33:52

TRT is testosterone

33:54

replacement therapy and there's nothing wrong with

33:56

it and there's nothing wrong with steroids.

33:59

I'll say like just inherently

34:01

if you're doing it safely and I'm not recommending

34:04

anybody do it. I'm not I'm not telling anybody

34:06

to do it. I have many friends and colleagues who do it but

34:09

I'm not saying to do it at all.

34:11

I'm just being objective in regard

34:13

to this answer. So steroids,

34:17

the word steroids encompasses many

34:19

different drugs that

34:21

can improve your performance in a variety of

34:24

modalities. So you have some

34:27

steroids that improve your cardiovascular

34:29

capacity. You have some

34:31

steroids that improve your ability to

34:33

build muscle. You have some steroids that make

34:36

it unbelievably easy to lose

34:38

fat. So you have this

34:41

general classification of steroids that

34:43

encompasses so many different drugs.

34:47

Testosterone is

34:50

number one, a hormone in

34:52

both men and women. It has higher

34:54

quantities in men than women but it's

34:56

a hormone. And then for men who

34:59

have very low testosterone, they can go

35:01

on testosterone replacement therapy. You

35:04

can also take testosterone and

35:07

just use it as a steroid regardless

35:09

of whether or not you have low

35:11

testosterone. So like generally speaking, men whose

35:13

testosterone is under like 250 or 200

35:17

depending on the doctor, that's when

35:19

they're like, all right, maybe you want to

35:21

get you on some TRT, testosterone replacement therapy

35:23

to bring your levels back up to a

35:25

more appropriate level for where you should be,

35:27

which could be 500, it could be 750,

35:29

it could be 900. If you're above like

35:34

1000 or if you're above 1000 or if you're above

35:37

1000 odds are you're on steroids like you are.

35:43

If you're 18 in 22 range, you

35:45

could be up to about like 1200

35:47

or so naturally, but anything beyond 1200

35:49

like you're on, it's just it's too

35:51

high to be natural. So if

35:55

someone's on TRT, even though

35:57

they're just bringing their levels back up to normal,

36:00

They're still on steroids like

36:02

they are. Now they are,

36:05

I would say, evening the playing field, but

36:07

what I would say is this, most people

36:09

who are on TRT, especially

36:13

like the influencers and people like –

36:15

they say they're not on

36:17

steroids, they're just doing TRT. No,

36:21

they're on steroids and they're probably

36:23

going to super physiological doses. If

36:25

you have just Joe Schmo,

36:28

42-year-old father or two and his

36:30

testosterone was 120 and he brings

36:33

it back up to 400, he's on

36:36

TRT and that's great. That's

36:38

fantastic. I would also say, yeah,

36:40

you're still using steroids.

36:43

It's not bad though. You're

36:46

just evening the playing field and your

36:48

energy's improved, you're able to build more

36:50

muscle now, but you're

36:53

injecting this substance

36:55

to increase your testosterone levels. You're on steroids,

36:57

but that's not a bad thing. People

37:00

just get upset when you say, no, I'm not on steroids, I'm on TRT.

37:03

Yeah, you're injecting testosterone into your ass.

37:06

That's for taking steroids, but it could

37:08

be improving your health. The

37:11

issues is also when it's not improving their health.

37:15

I'll show you. I'll read this text

37:17

message conversation I had yesterday. Check

37:19

this out. I'm one of my

37:21

really good friends. I'm

37:24

not going to say his name. One of my really good friends sent me

37:27

this picture. I'm going to just don't

37:30

say his name if you see it. You see

37:32

what that is? It's his blood pressure. Do you want me to

37:34

read it? Yeah, read it out loud. It's 106 over 64. Which

37:36

is an amazing blood pressure. Dude,

37:40

this guy's blood pressure used to be like

37:42

180 over 100, super high. I

37:50

used to get really on him about it. He was on a lot

37:52

of steroids. This is a very good friend of mine. He

37:55

texted me and he said, I've

37:57

been really working to get this down. I'm

37:59

consistently between one and one. if I do

38:02

one, twenty over sixty to seventy five, but

38:04

most in the lower and I'm super pumped

38:06

As it man, I'm so proud of you

38:08

And he goes. Turns out steroids aren't good

38:10

for blood pressure but also adding in war

38:13

zones who has been Huge edits. This is

38:15

one of the major major major major major

38:17

concerns with people who are. using.

38:19

Steroids and even people using To or T

38:21

who are not managing their blood pressure. Actually

38:24

you know it's crazy. I have another text

38:26

message with another guy who I'm very good

38:28

friends. it's who is also very big in

38:30

this in this industry. A I'm not gonna

38:32

read his name me see if I can

38:34

find this. Ah. Okay,

38:37

so this is from another buddy of mine

38:39

and another. Big person in

38:42

the senate industry he goes hey

38:44

man, I'm not gonna post this

38:46

anywhere so it won't be public.

38:48

I. Had a mini stroke on Saturday.

38:51

The doctors assume my head injuries put me at

38:53

risk. my vision doubled. All of a sudden I

38:56

got a headache and arms that now my blood

38:58

pressure was one sixty over one of five. They

39:00

don't know. blood pressure's have a for both law.

39:03

And. Then so we're going down and

39:05

dumb. Based

39:07

feels like are you taking T R t

39:09

he's like yeah I've been on Trt for

39:11

a long time and I asked him about

39:13

his him adequate I am a awesome all

39:15

this stuff and basically all the he said

39:17

I said you ever take your manager with

39:20

your hormone tests are now and he said

39:22

actually am I may have a don't think

39:24

so and he said basically the doctor he's

39:26

been working with his his trt doctor. Had.

39:28

Never actually done a complete blood panel because and

39:31

years one of the major issues with a lot

39:33

of these. Not all them, but some of these

39:35

doctors were selling your t. To.

39:37

The make a huge amount of money on

39:39

this, a huge amount of money and as

39:42

long as they can just get more people

39:44

buying it, they don't actually care as much

39:46

unfortunately even though they should and so they

39:48

had never checked his him adequate. They.

39:50

were not checking his blood pressure regularly it

39:52

had actually it's it's or later down the

39:55

text said it was not his head injuries

39:57

his blood is inadequate his blood was super

39:59

sick It was very,

40:01

very, very, very thick, which is why when you see

40:03

a lot of times, a lot of like the dudes

40:06

who are on steroids, their faces are really, really red.

40:08

It's one of those like common telltale signs that they

40:10

have very thick blood, not always. That's

40:12

not always why someone might have a red

40:14

face, but like very, very thick blood, very

40:17

high blood pressure. This guy's in his 30s. He

40:19

had a stroke, mini stroke. And

40:22

this is literally just within the last couple

40:24

of weeks. I've had two friends in the

40:26

fitness industry who have both been on steroids,

40:28

TRT dose, who

40:30

are having super high blood pressure and

40:32

having real, real issues with it. And

40:35

this is, it's one of the

40:37

reasons why I get pissed from people like, yeah, TRT isn't steroids.

40:40

It absolutely is steroids and you need to treat

40:42

it like it is because if you

40:44

just think it's not that much and you don't check

40:46

your blood pressure, you don't check your blood work, you

40:49

don't do any of that stuff, you're

40:51

putting yourself at risk of a major,

40:54

major life altering, potentially life ending problem. And

40:56

this isn't just for men. This is for

40:58

women too. There are women who

41:01

are, there are many women who are taking

41:03

steroids and performance enhancing drugs. And

41:05

like we just said right here, like both of those

41:07

dudes don't tell anybody

41:09

publicly. There are some people who do.

41:11

So for example, Stan Efring,

41:14

I massively respect him. He's

41:17

very open about it. And he's constantly posting his

41:19

blood pressure online. He gets his blood work taken

41:21

every three months. He's very open about it, which

41:23

is like, that's the safe way to do this.

41:25

And he's not bullshitting. He's like, listen, I'm on.

41:28

Let's be honest about it and let's also show you the steps you

41:30

have to take to do this safely.

41:33

But yeah, I know it's a long roundabout answer but a

41:35

lot of people are on and I don't

41:37

care if it's TRT or a full blown

41:39

dose or whatever it is. Like it's

41:42

all steroids and there are ways

41:44

to do it safely and doing it lazily is not

41:46

doing it safely. Yeah. So

41:49

let's say someone has been

41:52

training long enough to

41:54

notice that their performance is

41:56

declining in some way. They're

41:59

feeling like they don't have the same. same energy they used

42:01

to or they're losing strength or

42:03

they're not gaining strength anymore, are

42:06

there ways to naturally let

42:08

– and then they find out they

42:10

have low testosterone or – but they

42:12

suspect it. Are there

42:14

ways to naturally improve that without

42:16

using, you know, TRTs

42:18

or steroids? Yeah,

42:21

there are ways to improve it. I would say number

42:23

one is making sure you're getting good sleep. Like

42:26

good sleep is the – there

42:28

are two major ways that I think

42:30

people really mess

42:33

up. Number one is not getting enough sleep and

42:36

number two is over consuming alcohol which

42:38

often go hand in hand, right?

42:40

And even if you are drinking alcohol and

42:42

you think you're getting good sleep, alcohol

42:45

really fucks with your sleep quality even just a little

42:47

bit. So if you're over – like I see the

42:49

dudes do this all the time where they'll be like,

42:51

oh yeah, my test is really low but I also

42:54

know they're drinking like 5 to 12 alcoholic

42:57

drinks a week, it's like bro, fucking

43:01

stop. Like maybe reduce

43:03

it to 2 to

43:05

3 drinks a week at most and guarantee your

43:07

test is going to come up. It might

43:09

not come up to the

43:11

level that you want it to but it will still come

43:14

up. So sleep

43:17

and alcohol by far number one and then also

43:19

strength training. Those are like the major, major things

43:21

that you should be doing and a lot of

43:23

times the dudes who – I

43:26

will say there's still too many people who don't

43:28

strength train but a lot of times the dudes

43:30

who are complaining about their tests are also strength

43:32

training. So it's not the strength training issue, it's

43:34

the sleep and alcohol issue. Something

43:36

else. Yeah, yeah, yeah.

43:39

So what's something that people

43:42

should keep in mind in terms

43:44

of diet as they're

43:46

getting older and training? Is it different

43:48

at all from what someone

43:51

in their 20s should think about? I

43:53

would say – here's what I think. I

43:55

think the principles all stay the same.

44:00

you wanna have protein, you wanna have fiber,

44:02

whole minimally processed foods, moderation, blah, blah, blah,

44:04

all the same stuff that I've spoken about

44:06

for years. I will say that

44:09

as you get older, I think protein becomes

44:11

exponentially more important for both

44:13

men and women. And there is

44:15

research showing potential

44:18

benefit to more

44:20

regular protein feedings as

44:22

you get older as opposed to just

44:24

like, for example, two or

44:26

three big meals with protein, they

44:29

call it protein pulsing as

44:31

you get older to potentially having maybe

44:33

like three to five

44:35

consistent higher protein options throughout the day,

44:37

which basically that boils down to

44:39

three meals and two snacks, which is what

44:42

I recommend all the time. But consistent

44:44

protein throughout the day, especially as you

44:46

age might be something worthwhile. Fiber,

44:49

I mean, I've been beating

44:51

this drum for several years now, it's

44:53

so damn important. So I would say

44:56

nothing really changes from a nutrition perspective

44:58

dramatically. But it's just about doing it

45:00

consistently. I mean, I really wouldn't even

45:02

add any more than that other than

45:04

just protein fiber, and then

45:07

make sure your calories are in check, which is regardless

45:09

of your age, I would say that I think when

45:12

you're younger, you have more leeway. I think

45:14

when you're younger, you have more leeway, especially because

45:17

generally, when you're younger, you're moving more. Generally,

45:20

like, I remember in college,

45:23

or even after college, like,

45:25

if you go out and you're bar hopping, did you get like

45:27

12,000 steps bar hopping? Yeah,

45:30

just at night all over. Yeah, you're going bar to

45:32

bar, you're going around, you're in the bar, like going

45:35

around, like, you're doing an unhealthy

45:37

like drinking alcohol is not hell of a

45:39

period. But you're also like, getting movement in

45:41

and steps and blah, blah, whereas like, by

45:43

the time like I hopefully by the time

45:46

you're in your 30s or latest 40s, but

45:48

hopefully by the time you're in your 30s

45:50

or even late 20s, you're not doing that

45:52

shit anymore. And so like, you're

45:55

at home and you're sleeping, which is also great for

45:57

you need to sleep, but the movement is way lower.

45:59

So What I mean is someone

46:01

who's younger and is moving a lot more can

46:03

probably get away with eating a little bit more

46:05

junk and the higher calories because they're offsetting it

46:07

with a tremendous amount of extra movement without even

46:10

thinking about it. This is funny because especially women,

46:12

they'll often say, Oh, when I was in college,

46:14

I could do whatever I wanted. But it was

46:16

like, I know you were walking all over college

46:18

campus college, dude, it was not a problem to

46:20

get 20,000 steps in college. You're

46:23

walking all over campus class to class, back to your

46:25

dorm, back to classes all over the place to the

46:27

dining hall. Then you're going out at night that like

46:29

your guac is easy 20,000 steps

46:32

like not even trying. So yeah, of course, you could

46:34

eat whatever you wanted because you were moving so much.

46:36

But then when you get in your 30s and 40s

46:38

and 50s and 60s, you're just not moving as much.

46:40

So you need to be a little bit more on

46:42

point with your nutrition and your calories. You

46:45

know, I'm noticing a trend here. It's like what's good for you

46:47

when you're 20 is also good for you when you're 30, 40,

46:49

60. But

46:52

if you're not getting as much movement on

46:54

a day to day basis, then maybe

46:56

establishing a movement practice, getting a walking

46:58

pad, going for a walk, doing

47:01

your zone to, you know, maybe that needs

47:03

to become a bigger

47:05

pillar of your fitness regimen.

47:08

Yeah, and I'm glad you brought up

47:11

walking pads. Because I think if there's

47:13

a single invention that could, if

47:16

there, if I had to pick one invention over the last 20 years,

47:20

that could be the

47:22

like most important invention, it would be the

47:25

walking pad for overall health. The number

47:27

of people that I know who went from

47:29

getting a couple thousand steps a day to

47:32

eight to 12,000 steps a day

47:34

easily just for having a walking

47:37

pad. It's fucking wild. Like it

47:39

is absolutely insane. People

47:41

who invested a couple hundred

47:43

bucks in a walking pad, put it in their

47:46

house, put it in their office and literally went

47:48

from a couple thousand difficult couple of thousand to

47:50

easy eight to 12,000 every day is absolutely insane

47:52

from that. It's,

47:58

it's relatively affordable. It

48:00

is quiet. It's easy to use. It

48:02

last—like, dude, I just think there's—if I

48:04

had to pick one invention over the

48:07

last 20 years, that's the one for

48:09

sure. And

48:11

that's saying something. That's like a real statement. We

48:15

discussed this a bit in a podcast way

48:17

back when we were talking about dealing with

48:19

injuries. But

48:22

I'm just curious if—if as

48:24

someone's getting older, they

48:26

might have a longer injury list

48:28

than someone who just hasn't been

48:31

living as long, right? Maybe they've

48:33

been in a bike accident or a car accident or, you

48:36

know, they just have been training longer so that

48:38

they have buildup of injury over the years. How

48:42

do you recommend someone think

48:44

about that as they're getting older and accumulating

48:46

wear and tear on their body? Is it

48:48

that they should be seeking

48:50

out less high-risk activities when it

48:53

comes to strength training? Does

48:55

nothing change and it's about just, you

48:58

know, being minimum

49:00

effective dose? Like what is it? I

49:02

mean, it's a great question. It's very relevant to

49:04

you right now, right? Yeah. Dealing

49:06

with that knee injury, which I love. I would

49:08

say, number one, I don't like to tell people

49:10

what to do from the perspective of like you

49:13

must seek out lower risk because there

49:15

are some people like they just—their happiness,

49:17

their joy, their soul comes from, you

49:19

know, doing some

49:22

risky shit sometimes. And I'm

49:24

like, I'm not going to tell you not to do that if

49:26

that's what your life is about. Like I see some

49:28

people free climbing. Like

49:30

dude, are you kidding me? Like

49:33

that is one of the most risky things

49:35

ever and I'm like, but you love it so I'm not going to tell

49:37

you not to do it. It's just not

49:39

in my DNA to tell

49:41

someone not to do something that they love

49:43

even if it could be potentially life-threatening because

49:46

it's like maybe this is

49:48

why you're here. Like you're here on this earth to do this

49:50

thing. You love it so much. And you

49:52

know, anyway, so that's just I'm not going to

49:54

tell someone not to do that. But

49:56

I will say let's do everything we can to take

49:58

the right precautions to keep you as safe as possible.

50:01

So for example, one

50:04

of the reasons I'm really loving and

50:06

diving deeper into this mobility work is

50:08

because I think it's going to benefit

50:10

me long term as I get

50:12

older. I don't think

50:14

many people have

50:17

that foresight like I have, especially

50:19

at this age, like 32 to

50:21

be thinking about, God

50:24

willing, 60s, 70s, 80s, 90s mobility, like I'm not joking

50:29

when I say like, I think

50:31

about when my

50:34

daughter's boyfriends come

50:36

over when she's

50:38

in high school or college. And

50:41

like, I just want

50:43

to do the splits and have to do be like, what

50:45

the fuck and then and be and then like start doing

50:47

jujitsu with them at like 6070 whatever,

50:50

you know what I mean? Like I think about I

50:52

want to choke them out when they come over. Oh,

50:54

yeah. Yeah, like, like, can you handle this dude? Like,

50:56

are you sure like you're losing a five foot four

50:58

65 year old dude, like what's going

51:01

on? But

51:03

I actively love that. She's

51:05

gonna hate that. She's

51:08

gonna be so embarrassed. Yeah, so

51:10

so I very much that's for

51:12

me personally, though. But with that being said, let's

51:16

say someone is having let's say like you, for

51:18

example, you have this injury, you're a little bit

51:20

concerned about it, like, what should you do? You

51:22

need to take every precaution that you can take

51:24

to keep yourself healthy and strong,

51:27

but not be so cautious that

51:29

it actually inhibits you. Right.

51:31

So I would say right

51:33

now listening to your PT strengthening the

51:36

surrounding musculature as much as possible. When

51:38

you go to jujitsu, make like if there's anything

51:41

that you're like, I don't know, I would I

51:43

would veer away from it. Like there's

51:45

no reason to put yourself in a vulnerable position right

51:47

now. And I would be vocal about it. But

51:50

as you get more comfortable and confident on

51:52

the knee, and you

51:54

learn more about what you can

51:56

handle and more about jujitsu, then

51:58

I would encourage you to take

52:01

calculated risks and that just

52:03

comes with time and knowledge but it's a very

52:05

unique balance, right? So I'll say,

52:07

let's use a different example. Let's

52:10

say I have someone, let's say same example of someone with

52:12

a knee injury but they're in their 50s. I'm

52:15

not gonna have that person

52:17

doing box jumps. I

52:21

think like box jumps, while they are a

52:23

great exercise for many people, in

52:25

that situation, like that is a stupid risk.

52:28

There's no reason you should be doing

52:30

box jumps with a knee injury at

52:32

50 years old. We could instead do

52:34

kettlebell swings, have zero

52:37

impact, zero risk of

52:39

a knee injury and get the

52:41

exact same benefits without that

52:43

risk, right? So it

52:45

is very much about calculated

52:48

risk and being smart at the same

52:50

time. So there's always a way to

52:52

work around an injury, there's always a way to work around

52:54

pain. There's just – you have

52:56

to be cautious with it but not so cautious that

52:58

you're actually still inhibiting yourself because someone with a knee

53:00

injury might be like, oh, well, I'm just not gonna

53:03

go to the gym at all. I'm

53:05

not gonna do – it's like that's stupid. You

53:07

could still do a workout. Maybe you can't do

53:09

box jumps like your CrossFit box is having you

53:11

do but you could do kettlebell swings or you

53:13

could do single leg RDLs or you could do cable

53:15

pull-throughs. You could do so many other things that are

53:18

still gonna help benefit you long run. And

53:20

I think one of the issues with injuries is people

53:23

just think that the best thing they should do is stop

53:26

moving and in reality is like that's the worst

53:28

thing you can do. When you have an

53:30

injury, you gotta keep moving. You gotta keep trying to

53:32

get as much range of motion as you can because

53:35

if you just stay still and you don't

53:37

move it, you're gonna lose a lot of

53:39

range of motion. It's gonna be exponentially more

53:41

difficult. So you wanna keep, keep, keep moving

53:43

in a pain-free range as much as you

53:45

can. Do you notice any

53:49

major differences between men and women

53:51

as they age, the

53:53

effects of aging on training? I

53:56

would say, you know,

53:58

I mean, from a behavioral perspective, I

54:01

found that generally, not always,

54:04

generally, women actually

54:06

enjoy training more as they age.

54:09

I found, and again, this is general, there are

54:11

obviously some men in their 40s, 50s, 60s, 70s

54:13

who love training. But

54:15

generally, I found women in their 40s,

54:18

50s, 60s, 70s, they really love training. There's

54:22

something about it that it's

54:25

very empowering, it's very exciting, and to start

54:27

to see themselves getting stronger at these ages

54:29

is like they love it.

54:32

So I've noticed from a behavioral

54:34

perspective, women tend to really

54:37

enjoy it more, and they actually put

54:39

in more intensity than men do, which

54:42

is really fun to see. Like, I'd say a

54:44

lot of women, the intensity they

54:46

bring to it is pretty wild. When

54:48

I was doing classes in gyms, like, it

54:50

was always the women who were working harder

54:52

than the men, always. Like doing ball slams,

54:54

they were fucking rah, like rah,

54:57

throwing the ball down as hard as they can.

55:00

And like a lot of the guys were sort of

55:02

lazily throwing the ball, but the women were like, there's

55:04

almost like part a way to get

55:06

some aggression out and get stress out, but

55:08

also very empowering at the same time. So

55:11

I like the behavioral side of it, and I've

55:13

noticed that. Do you

55:15

think there's an endurance component related to that?

55:19

Like better endurance for women? Yeah. Yeah,

55:21

for sure. Generally, women will have

55:25

better endurance overall, generally. Again, not always.

55:27

You have to take a guy who's

55:29

been really working on his endurance than

55:32

a woman who hasn't, and of course,

55:34

he'll have better endurance. But generally, I

55:36

think you take all things equal and

55:38

over across populations, women will have better

55:40

endurance than men will, which often stems

55:42

from men generally opting more for the

55:45

higher duration, like heavy lifting as opposed to

55:47

the longer duration slower intensity

55:49

or lower intensity. And also men

55:52

often will be heavier, overweight, their

55:55

cardio and conditioning just as generally not going to be

55:57

as good as a woman's will. And also,

55:59

for whatever it's worth. The less mass you have,

56:01

not just muscle mass, but less mass overall, the

56:03

less you weigh, generally the better

56:05

conditioning you're going to have. You're not

56:07

carrying as much. So you take a

56:10

210-pound dude versus a 150-pound woman. 150-pound woman is almost

56:12

inherently going to

56:14

have better conditioning because she's not carrying as much

56:16

weight. So it makes it easier on her heart,

56:18

lungs, all of that. But even

56:21

in spite of that, I've noticed

56:23

that the intensity that women bring

56:25

is just almost always, I would

56:27

say probably 75 to 80% of the time, more

56:31

than men will bring as they get older. When

56:33

they're younger, I see men in that 15 to 28

56:39

age range, the men are in the gym,

56:41

they're going hard, and the women are often maybe a little

56:44

bit more timid. I've

56:46

heard some really crazy things as

56:48

a coach. I've heard women

56:50

say they don't want to go too intense

56:52

because they don't want to scrunch their face

56:54

up because they don't want to get wrinkles.

56:57

This is not a weird thing. I've heard

56:59

this many times where they will deliberately reduce

57:01

the intensity of their workout because they don't

57:03

want to scrunch their face because they don't

57:05

want to get wrinkles. So

57:07

there are many things that could impact

57:09

it, but generally, the younger generation of

57:11

dudes will have higher intensity than the

57:13

younger generation of women. And

57:15

the older generation of

57:17

men will have a lower intensity than

57:19

the older generation of women. So it's

57:22

very interesting to see that behavioral aspect.

57:25

But physiologically, I mean, you see a lot

57:27

of the same things like decreased capacity to

57:29

build muscle, decreased capacity to build strength, but

57:31

it's still there. It's just not as much

57:33

as when they were older. I will say

57:35

the biggest one, and everyone, I think most

57:37

people know this, that bone density

57:40

loss in women is generally significantly greater than

57:42

it is in men, but it is a

57:45

very simple offset lift

57:47

weights, like exercise move.

57:50

And like we spoke about earlier, you

57:52

don't have to lift super heavy. Even

57:54

like some running and some cardio can

57:56

help with that as well. But lifting

57:58

weights is unbelievably important for men. for

58:00

both of them. I would say more, here's what

58:02

I would say. I would say more

58:04

women, especially as they age, need

58:06

to do strength training. More

58:08

men as they age need

58:10

to do cardio and yoga. That's

58:14

what I would say. And again,

58:16

speaking in generalities, but as

58:19

men get older, they would

58:21

do very well to add some more yoga and

58:23

cardio and as women get older, they would do

58:25

very well to add more strength training. Yeah,

58:29

it doesn't mean you can't do both, but I think you

58:31

should add some of each. Mm

58:34

hmm. What would your

58:36

advice be to someone in their

58:38

30s, 40s, 50s and up who

58:41

feels like they missed the boat? They've never done

58:43

any sports, they've never done any training, their

58:46

physical literacy is low, but

58:48

they want to make a change. What would you tell

58:50

that person? I'd say number one, you didn't

58:52

miss the boat. Like that's such an

58:54

obnoxious and ignorant thing to say. And I'm

58:56

just trying to be as blunt as possible.

58:59

You didn't miss the boat at all. What's

59:02

funny is whatever age you are, you always think you're

59:05

too old. And this is for

59:07

11 years old,

59:10

20 years old,

59:12

30 years old, 40, 50, whatever

59:14

age you are, for whatever reason, people think they're too old. And

59:16

then when they get five, 10 years later, they're like, man, I

59:18

wasn't too old at all. I was young. I

59:21

was spry. I should

59:23

have started then, right? It's like, I don't

59:25

care what age you are right now. Start. It's

59:28

not too late. And I

59:31

mean, obviously, I'm biased. But the

59:33

inner circle is I think the best place to start

59:35

for people. It's simple, it's straightforward. As

59:37

soon as you join, we tell you how many

59:40

calories, how much protein, how much fiber to eat,

59:42

give you training programs, strength training

59:44

programs, you can do them at home, you

59:46

can do them in the gym, it's

59:48

all tailored to you. So I mean, if

59:51

you don't know what to do, hit the

59:53

link in the show notes, join the inner circle, and we'll help you

59:55

out. Awesome.

59:58

That's it. Thank you everyone for listening. I hope Hope

1:00:00

you enjoyed this episode with me and Antonio.

1:00:04

We love doing this every week. We appreciate you.

1:00:06

Thank you so much. If you enjoyed it, please

1:00:08

leave a five-star review on iTunes, Spotify, wherever you're

1:00:10

listening. Have a wonderful week. We'll talk

1:00:12

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