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0:29

all lowercase. Hey there, this is

0:31

Tien Pham, founder and CEO of Asian Efficiency. Welcome

0:34

back to the Proactivity Show. Today,

0:36

we're going to be doing a

0:38

Encore episode. Now, if you listen

0:40

to one of the episodes I

0:42

did maybe two weeks ago or so, I talked

0:45

about the major trends of 2024. And

0:48

I talked about AI being a major trend, but

0:50

also another one is health

0:52

and wellness and how fitness trackers and

0:55

having more data around our health

0:57

and our wellness allows

1:00

us to make more informed decisions about

1:02

how we move forward in terms of

1:04

how we work, how much

1:06

we work, how much stress we put

1:08

on ourselves, and how we can optimize

1:10

our sleep and so on. And if

1:12

I think back about some of the

1:15

most commonly referenced episodes, it's

1:17

this one, the one that I did

1:19

with my strength and conditioning coach, Bert

1:21

Massey. And he and I have been working together

1:23

for so long. And anytime I refer

1:25

to a health and wellness episode, I always

1:28

go back to this episode that we did

1:30

together. So we talked about working out, we

1:32

talked about health and fitness tips, we talked

1:34

about how to work out for longevity, how

1:36

to have functional strength, some muscle

1:38

groups that are often overlooked, what to do when

1:41

you're sitting a lot, how can you become more

1:43

active, how can you live longer? We talked

1:46

about all these different things that I think

1:48

are relevant even to this day, if not

1:50

already, even more important into the future. So

1:53

I'm really excited to republish this episode because

1:55

I think it's very timely as of

1:57

this year. And I want you to listen

2:00

If you have already listened to it or

2:02

if you're new to the Proactivity Show, definitely

2:04

check out this episode. Again, doing

2:07

this episode with my strength and conditioning

2:09

coach, Burt Massey. I'm super excited for it and

2:12

enjoy. Welcome

2:18

to the Proactivity Show, a podcast where we believe

2:20

that you can get the important things done without

2:23

having to sacrifice your health, family, and things that

2:25

matter to you. I'm Sam,

2:27

I'm the founder and CEO of Asian Efficiency where we

2:29

help people become more productive at work and

2:32

in life. Today I'm joined by a very special

2:34

guest. His name is Burt Massey. He

2:36

is a strength and conditioning coach

2:38

here in Austin, Texas. He's also

2:40

a new FIT certified and specializes

2:42

in biomechanics and athletic performance. In

2:45

fact, he is my strength and

2:47

conditioning coach for the past three years now. I'm

2:49

really excited to have you on the show today, Burt.

2:52

How are you? I'm doing great, man. I'm really excited

2:54

to be here. We've had a lot of conversations about

2:56

having me on here. I'm pretty excited about it, man.

2:58

Thank you for having me. Yeah. I

3:00

want to immediately dive in here. What

3:03

is your philosophy around exercise

3:06

and fitness? I

3:08

think my philosophy in exercise and fitness

3:10

can be defined two

3:12

ways. One, taking

3:14

off a bite at a time, a bite

3:17

that you can chew. I see too many

3:19

people that start

3:21

into fitness and it's like, we're going to go

3:23

all the way in. I'm working out

3:25

five days a week. I'm changing my diet. I'm going to

3:27

bed at nine every night. That

3:30

lasts for a week. My

3:32

philosophy as a trainer and

3:34

as training myself is

3:37

give the person bites that they

3:39

can handle. Take bites that you

3:41

can handle. Don't try to work out five

3:43

days a week. Maybe get

3:45

one workout a week. The

3:48

other part of that philosophy is emphasizing

3:50

how important gait, walking,

3:54

and rotation are in

3:57

the development of the human body because I

3:59

think oftentimes that gets missed in

4:01

our traditional Western view of

4:04

what is weightlifting, what is

4:06

strength and conditioning getting stronger.

4:08

Okay, so I'm pretty sure

4:11

we're going to unpack all of that stuff here

4:13

today. So we started working

4:15

together about three and a half years ago, almost four

4:17

years now. And

4:19

I came to you because I had a shoulder

4:21

surgery. I haven't talked too much about

4:23

that on the podcast, but yeah, I had a shoulder

4:25

surgery on my right shoulder. I had a

4:28

labrum tear. We

4:30

had Garrett on the show a few years back. I

4:33

did most of my rehabbing through him working with

4:35

the NuFit device, which I'm sure we'll get into

4:37

as well. But then obviously

4:39

after doing some PT work, I want to get

4:41

back into the gym and working out and I

4:43

said, you know what? I need to work with

4:45

somebody. And so

4:48

through talking to different people, also

4:50

the fact that you're two blocks from where I live, made

4:53

it very easy choice to say, okay, this is

4:55

a great guy. He knows what he's up

4:58

to. Everyone recommends him. I'm going to

5:00

work with this guy. So talk

5:02

to me about, even if you

5:04

remember what it was like when we first start

5:06

working together and is it a common thing that

5:08

you see people come to you like with shoulder

5:10

problems or surgeries? I think the

5:13

most common and successful client that I have

5:15

come to me in our business,

5:17

the way we

5:19

run it is the injured person who

5:22

has a limitation,

5:24

be it a shoulder, be it a

5:26

back, be it a knee or some

5:28

sort of pain, because at

5:30

that point they show up with an open mind

5:33

and they're really looking for a solution.

5:37

And then it's great because I get to

5:39

step in and guide them toward that solution.

5:41

There's no magic pill and I don't want

5:43

to say that I fixed your shoulder right

5:46

away because I definitely didn't. And that takes

5:48

two years and that's work on your own.

5:50

Two years relatively for you, not for any

5:52

shoulder. I'm just referencing our training. And

5:55

I think that's probably the most common

5:57

person that comes and that's probably the

6:00

common approach that we get

6:02

because it goes back to

6:04

that whole philosophy thing about

6:06

taking bites that the

6:08

person is prepared to chew. So

6:11

oftentimes people that don't have injuries

6:13

they come in and they're trying

6:16

to prove to me how strong

6:19

they are and little do

6:21

they know that I don't care.

6:24

Like I want you to be stronger than where

6:26

you are when you got there but

6:28

as far as impressing me

6:30

with a great deal of strength somebody's good

6:32

at bench press and they come in and

6:35

they want to do bench press and they

6:37

want to show me how strong their upper

6:39

body is with bench press. Sometimes they get

6:41

frustrated we don't really do conventional bench press

6:44

in there and I might give the person

6:46

an exercise that I think

6:48

is maybe a substitute for a press

6:51

but is way harder for

6:53

them and uses a lot

6:55

less weight. That person

6:58

is not ready to

7:00

take that step because they're caught

7:02

up in what you would probably call their ego

7:05

and that they're building their ego with the weight room

7:07

and somebody like you that came in that was hurt

7:09

and one you had a great attitude about it anyways

7:12

because you were ready to take those little

7:14

bites and figure it out as we go

7:17

and that's probably the best thing and the

7:19

best most common person that comes to me

7:21

and has a great deal of success again

7:24

because they're ready to take the information on

7:26

and it's not like I'm dumping too much

7:28

information on them at one time really trying

7:30

to change and this

7:32

is early in my career I felt like I

7:34

was trying to always change people's ideas

7:37

of fitness when they came into the gym and

7:39

that is not a good formula for picking up

7:41

clients you gotta meet people where they are man

7:43

so do you remember aside from

7:46

obviously a bum shoulder was there anything

7:48

else you notice right away that we

7:50

this man does not carry a lot

7:53

of tension in his body this guy

7:55

is very relaxed and that's

7:57

a great thing for your mindset it's probably

7:59

probably why you've been as successful

8:01

and low stress and low key

8:04

of a dude as you are. But

8:07

I could tell when I met you

8:09

that grit of I'm going

8:11

to lock this down and push something

8:14

with every ounce of my

8:16

fiber, that was something that you

8:18

did not really understand how

8:21

to do. And that's something

8:23

that a lot of people don't understand how to do.

8:26

And that's something we were talking about before that

8:28

we'll get into further. But I would say that's

8:31

the biggest thing I noticed about you is there

8:33

wasn't and some people carry too much

8:35

tension. I had a great guy say one time, one

8:38

of my guys learned a whole lot from

8:40

in the strength conditioning world. He said, there's

8:43

a relative level

8:45

of rigidity and chaos.

8:49

The rigidity is a very

8:51

stiff necked, very stiff person

8:53

who can't turn very well.

8:56

You need to introduce some chaos into

8:58

that rigidity. Tan

9:00

was all chaos and flopping all over

9:03

the place without a lot of rigidity.

9:06

So when I first met you, I knew the

9:08

first thing we had to do was introduce a

9:10

whole lot of rigidity into your

9:12

body or teaching you how to control

9:14

the tension in your own body,

9:17

which is a much longer thing. But part of the

9:19

reason that shoulder got hurt when we've talked about this

9:21

in the hip hop class, which is kind of funny.

9:24

I don't think I've shared this before,

9:26

but the way the shoulder got injured

9:28

was here in Austin, there's this place,

9:30

Belly Austin, where you can take classes.

9:33

I took a hip hop class and I was

9:35

dancing to Rihanna work, I think it was called.

9:38

I just did a twist and turn with

9:41

my Raul shoulder and it just popped out.

9:43

I always knew I had a weak shoulder because it

9:46

has dislocated before where it came back in. I

9:49

think it's called subduction. Subluxation. Yeah. So

9:52

that happened a few times where I'm like, okay,

9:55

this is obviously not a good thing. So

9:57

one of the reasons that could happen to someone in

9:59

a year. case like I said you needed

10:01

more rigidity more tension in your body is

10:04

because if I have a stronger core

10:07

and a more rigid body

10:09

that shoulder knows oh

10:12

my body's hanging on to me like

10:14

I can go ahead and fling this

10:16

arm way out here like I'm sure

10:18

that you were popping and locking and

10:20

you went to that pop and

10:22

when you went to that pop and

10:24

threw that shoulder out the shoulder didn't

10:26

have anything holding it into

10:28

your body so then it just went and

10:31

came out of the socket and was

10:34

way too loose and that

10:36

is literally the definition of subluxation like

10:38

it drops the tension in the joint

10:41

relaxes a whole lot and

10:43

then it's just very easy to pull

10:45

out from there so when

10:47

you say tension is that a

10:49

function of strength or is that

10:51

a function of something else like

10:53

tension in that sense yeah it's

10:55

a function of strength two of

10:58

the examples I use a lot

11:00

of are the more

11:02

complicated one is a tensegrity model if

11:04

anyone knows what a tensegrity model is

11:07

it's rubber bands and dowels and

11:09

it makes a circle or some sort

11:11

of structure that the

11:13

strength of the structure is

11:15

in itself there is no

11:17

outside forces holding this structure together it

11:20

is the internal parts of that structure

11:22

that hold it together that's

11:24

what a human body is but a better

11:26

example is a Chinese finger trap if

11:29

you take your two fingers in a Chinese finger

11:31

trap and you pull them apart the

11:33

tension is increased in

11:36

the Chinese finger trap you're never getting your

11:38

fingers out kind of the same thing with

11:40

the body if you pull on

11:43

one side of the body say

11:45

your arm and it doesn't increase

11:47

tension on the other side to

11:49

hold that arm into the body

11:53

we end up with a dislocated

11:55

or subluxed shoulder because there isn't

11:57

the opposing side that

12:00

the opposite side that we're pulling from holding

12:02

the shoulder in place and

12:05

one of the keys to motion is

12:07

that you keep some level of tension

12:09

but again back to that chaos and

12:11

rigidity thing someone can be far too

12:13

rigid and absolutely stuck in

12:16

think of like powerlifter strongman you know

12:18

i mean they waddle and

12:20

they turn with their whole body and

12:22

then you're asking them to throw a

12:24

baseball and it just looks really sad.

12:27

It's that element of chaos and rigidity

12:29

again yeah so it's the

12:31

idea of we joke about

12:33

sometimes when we're working out together it's if

12:35

you're so strong you're so big but

12:37

you cannot even do basic movements

12:39

right something is a little off.

12:42

You've now sacrificed a

12:44

lot of range of motion a

12:46

lot of rotation a lot

12:49

of really important healthy things that

12:51

make us uniquely human for more

12:53

strength or in this case to

12:56

keep the word that we're using

12:58

more tension and indeed

13:00

a bodybuilder something we talked about recently in

13:02

the gym was flexing and

13:05

i told you i said you actually

13:07

would probably benefit from standing in front

13:09

of your mirror and flexing because

13:13

flexing is creating tension

13:16

so a bodybuilder if he stands in

13:18

front of the mirror and goes through

13:20

all of his poses and does his

13:22

flexes that's actually creating more tension in

13:25

his body and getting his muscles stronger

13:28

so flexing can actually

13:30

increase neurological tension

13:33

which is the force that makes

13:35

a human stronger or recruit more

13:37

mass bring more cellular reproduction

13:40

to the muscles themselves this is

13:42

that whole thing and again if

13:44

you do that for so long

13:47

then the size of your muscles starts

13:49

to impede putting your arms all the way

13:52

down to the side or something like that

13:54

but if you want to live a normal

13:56

life and ride bikes and run and do

13:58

things like that i would probably not suggested.

14:02

So what have you seen now

14:04

compared to where I started to

14:06

where I'm now what's the major

14:08

difference that you've seen? The biggest

14:10

thing is understanding that mechanical tension

14:12

through the core. That mechanical tension

14:14

that Chinese finger trap does translate

14:16

through the core and your

14:18

shoulder is a great example of this. When

14:21

I know we're gonna

14:23

talk a little bit about bodyweight recommendations and

14:25

what's a good standard for everyone to do

14:28

and the pull-up is just a

14:30

it's a great standard. It's a hard standard

14:32

like a lot of people can't do a

14:34

pull-up and that's okay you're not like

14:36

in dire need of strength if you can't do

14:38

a pull-up but I would say if you

14:41

can do a number of pull-ups

14:44

you're probably pretty strong and

14:46

that you could probably be

14:48

okay you would want to do

14:50

pull-ups for forever that whole balance thing but

14:52

the biggest thing that I've noticed now relates

14:55

to the idea of your shoulder.

14:58

When we would do

15:00

hangs your body and

15:02

your nervous system would start to freak out

15:05

and you would get this nervous feeling like

15:07

your shoulder is gonna come off and

15:09

then we really started focusing on that

15:11

especially in probably the last year because

15:14

we had built some hip strength and

15:16

we had built some core strength and

15:18

then we really started working on keeping

15:20

that tension down in your abs so

15:23

that your shoulder knows oh

15:26

now I can stretch away now I

15:29

can add this range of motion and

15:31

now we've actually got you doing pull-ups

15:33

and that's the thing I've noticed you just

15:35

understand the tension better and then the side

15:37

effect of that is this pad

15:40

on the back you're developing a

15:42

six-pack six-pack in this case is

15:45

not a diet induced thing

15:47

where you had to lose

15:49

fat it's something where

15:52

we had to create more core tension

15:55

so that your body would know

15:57

oh I Can let that

15:59

arm stretch away? The because: Now he

16:01

has all this tension in his

16:03

abs and in his rib cage

16:05

and in his armpits and everything

16:07

else. And so it's this balance.

16:09

When you can put tension in

16:11

different places, you now have more

16:13

mobility and other places and so

16:15

your shoulder has more mobility because

16:17

we're able to put more tension

16:19

in other places and then on

16:21

top of that, just. The

16:24

seeking of knowledge, That comes

16:26

to that point, you're at the

16:28

point now where you're asking me

16:30

like really specific stuff about lists

16:32

like ankles and see things like

16:34

that sister and when someone gets

16:36

to that point now they're starting

16:38

their own pursuit and I'm not

16:41

so much as teachers anymore Which

16:43

I love referring to training or

16:45

same thing conditioning as teaching because

16:47

I really believe Pavle settle in

16:49

said one time don't treat her

16:51

clients. Like. It's. Clients.

16:53

Receive a passive surface, treat your

16:56

clients like students and now your

16:58

questions are like masters level questions

17:00

because we've had enough time to

17:02

work out you have I'm looking

17:04

at clubs and Macys and Kettle

17:07

Bells Wedges. All this stuff Sit

17:09

in your living room so you've

17:11

started the add to it. And.

17:13

I would say that's the biggest

17:15

thing. That's when you really start

17:18

see the benefits and you see

17:20

somebody transform from a healthy person

17:22

who is fit. To

17:24

a fifth person. And

17:27

that's a very different distinction in my

17:29

mind. You can be healthy and you

17:31

can be fit. Your in your right

17:34

be a my your body fat a

17:36

healthy percentage. You're not overweight. You know

17:38

your clothes fit well. With.

17:41

Any see that other person is how day

17:43

those clothes sit in the right places in

17:45

you can see muscles and as the old

17:47

are dumb and dumber thing like the guy

17:49

walks by and he goes ah you must

17:52

work out for you can see that that's

17:54

the change in appearance that I see. You

17:56

look like a guy that works out not

17:58

like a businessman who. Being.

18:01

Skinny in shape, Which. Is

18:03

not out of shape but you just. An

18:05

issue I'm saying you've taken that next

18:07

step to now. You're a fit person.

18:10

So. You were mentioning benchmarks earlier. I'm

18:12

tears. they're here from your point of

18:14

view. With some of those benchmarks are

18:16

for example I remember was dating this

18:18

girl and she's she told me her

18:20

goal was to be able to do

18:22

one push up like not from are

18:24

nice but own circle push up Sir

18:26

Alex I thought everybody could do a

18:28

push out no way no and not

18:30

a true blue and not like elbows

18:33

tucked in not snake in the by.

18:35

Yeah I think pushups and pull ups

18:37

are great benchmarks. I think a push

18:39

up is a. Far more achievable

18:41

benchmark than a pull

18:43

up, but. A

18:46

body weight squats, Where. You

18:48

can sit. Down.

18:50

Keep your feet flat on the

18:52

ground and sit there for a

18:54

couple minutes. That's a benchmark for

18:57

mobility. I think that say age

18:59

and injuries. Notwithstanding,

19:01

Five I get a seventy year

19:03

old. her six year old client

19:06

who said to knee replacements probably

19:08

not gonna get back heard it

19:10

or him into a full that

19:12

squat. But someone. Twenty thirty forty

19:15

fifty. Relatively injury free

19:17

benchmark for mobility, the and need

19:19

to be able to sit down

19:22

into that deep squat, I need

19:24

you to hit that. Hip

19:26

flexion and me flaxen and

19:29

that also shows like foot

19:31

control, ankle mobility. Those sorts

19:33

of things savvy my benchmark

19:35

for mobility also. Being.

19:38

Able to touch your toes without much effort.

19:40

By think that's a benchmark and I'm talking

19:42

low level stuff here. On a slightly scale

19:44

above that I would say push up in

19:46

Poland if you can do a push up

19:48

and pull up. That's. gonna be

19:50

really good one of the benchmarks

19:52

we use if you are going

19:54

to a conventional gym and using

19:56

bench press let's say for example

19:59

be Being able to bench press

20:01

your body weight was a

20:03

really good benchmark. I don't

20:05

love bench press, but I mean we're talking

20:07

general benchmarks here. And I think those are

20:09

all pretty good. I

20:12

also think as a benchmark for

20:15

the legs, because that's a little tougher, I think you should

20:17

be able to jump as high as you

20:19

can and then land and not have

20:23

any bad repercussions off of that. I think that's

20:25

a good benchmark for the legs. In front of

20:27

mobility wise, be able to sit down in the

20:29

squat and then be able to jump and land

20:32

on a hard surface and not have your knee

20:34

hurt or your ankle hurt or anything like that.

20:37

And a relatively decent jump, not jump off of

20:39

like a six foot building or something, or six

20:41

foot wall or something. I'm actually very surprised because

20:43

the deep squat is actually the thing I'm working

20:45

on right now. Yeah. And

20:48

I was actually very surprised. I couldn't do it right

20:50

away. Yeah. And I was like, wait,

20:52

what? My parents were always able to do this.

20:54

In America they called this an Asian squat. And

20:56

it was able to squat down. I have a

20:59

client. I will not mention her name, but she

21:01

says, quote, all Asians

21:03

can do that. I do not agree. Maybe

21:07

in countries that I have not

21:09

visited, the numbers and percentages are

21:12

way higher, but certainly I

21:14

have trained many people that are

21:16

Asian and a lot

21:18

of them couldn't squat. And we got them at the point

21:20

where they could and it is a cultural thing. But

21:23

yeah, no, it's surprising. Yeah. I've

21:25

been on it every day now. So I've got a kettlebell here and

21:27

then I'll do a deep squat and I'll

21:29

just hold onto it. Yep. As

21:31

long as I can until I'm able to. And

21:33

I've noticed my shin, my kids. The one. That's

21:36

the one that's holding me back. Yeah. The

21:38

shin and the ankle, man. That's the one that holds

21:40

you back from that deep squat. So

21:43

if someone is a little bit more intermediate

21:45

advanced, what are some things you

21:47

would say are good benchmarks for people? Like

21:50

they're beyond the basic deep squat. Oh,

21:52

they're beyond that. Like

21:55

they can do a pull up. Okay. All

21:57

right. Cool. Cool. Benchmark

22:00

for that. I think it would go

22:02

to ranges of motion at that point.

22:05

If you can do a push up,

22:07

you can do a pull up. Then

22:09

I'm gonna go to. Okay,

22:12

Let's take your pull up and

22:14

let's touch your knees up to

22:16

chest. Can you still do a

22:18

pull up? Stairs are probably next

22:21

benchmarks and their next benchmark would

22:23

be can you hold fifty percent

22:25

of your body weight. In. Your

22:27

hands in the form of the kettle bell or

22:29

like a dumbbell. And

22:31

squat it then and then come up

22:33

out the bottom of the squad. I

22:36

think those are pretty good things. I

22:38

also think in the squat world you

22:40

could move into pistol squats. can do

22:43

a single leg squat. Bummer to stay

22:45

in the body weight realm because I

22:47

don't wanna get into the meaningless numbers

22:49

of specific exercises and how strong you

22:52

are in a certain specific exercise because

22:54

then it has that gets to the

22:56

point where strength will take you in.

22:58

the new get people that are shooting.

23:01

For weights that they can't do. And

23:03

you're going to irritate something in the

23:05

Fi say. Press. And

23:07

fifty pounds over your head someone might

23:10

twist in couldn't towards their body and

23:12

a lot of weird ways to get

23:14

that fifty pound pressed over their head.

23:17

but like a one arm push up.

23:20

He can hide from that. That's the

23:22

view. can do that and I would

23:24

be. Honestly, in both of those cases

23:26

both pistol squats and one armed pushups.

23:28

I would say. You're.

23:30

further than intermediate least wrong because

23:32

you're strong you can a push

23:35

up do a pull up you've

23:37

got this mobility you can do

23:39

a body weight squats lunges are

23:41

no problem for you then you

23:44

move into this world of more

23:46

specialization in like harder calisthenics which

23:48

by the way if anyone wants

23:50

a great body weight progression book

23:53

the room with the drill go

23:55

to either prison one ah well

23:57

it's the fake story about that

24:00

that's been in prison, I know you bought a copy

24:02

of it. I

24:04

borrowed it. Convict conditioning. Convict

24:06

conditioning. It has the greatest

24:08

body weight steps to

24:10

how to build that one-arm push-up and how

24:12

to build that pistol squat. And by the

24:15

time you can do those, you're

24:17

really strong. Weights in

24:20

the midst of that assist that process.

24:22

But I like the idea if we're talking

24:24

benchmarks. If you can

24:27

do the first benchmark, let's go ahead and

24:29

put that other benchmark for the pretty strong

24:31

person to aim for. Let's put it pretty

24:33

far out there so that they've got to

24:36

build it in different ways. I know you

24:38

can build the pistol squat by like holding

24:40

weights in front of you to counterbalance it

24:43

to keep that ankle from allowing

24:45

you to have that range of motion. So

24:47

one thing I've always found fascinating is

24:50

when I train with you and when people ask me about it, I

24:53

think the best way I can describe it is one,

24:56

it's like functional movements. Two, it's only

24:58

30 minutes. Which is something that people

25:00

are always very surprised by. Which I

25:02

actually really enjoy. And then three, I

25:05

would say there's like a longevity aspect

25:08

to it. So functional 30 minutes, longevity.

25:11

I think there's a lot to unpack there but maybe

25:13

the first question I would have for you there is

25:16

what's your take on people working out like two hours a

25:18

day? Like when I go out work

25:20

out with my brothers, like they're there for two

25:23

hours. I'm like bro I'm done

25:25

in 30 minutes. This is a great

25:27

point because we've talked about body building

25:29

and your brother is a bit of

25:31

a bodybuilder. And the

25:33

bodybuilding design could

25:37

work for everyone in the

25:39

world and I'm not getting into this larger

25:41

muscle thing I'm just talking about. Here's the

25:43

machine, you do the curls. Here's the machine,

25:45

you do the delts. Here's this exercise, you

25:48

do the rear delts. Here's this exercise for

25:50

the middle delts. Here's this exercise for the

25:52

triceps. Like that works.

25:55

There's no question, it works. But

25:58

Who has and who. One

26:00

who put two to three hours

26:02

per day working out every day.

26:05

That's not something I wanna do,

26:07

and that's not something. In.

26:10

The City of Austin. Those are not

26:12

my clients and I knew that those

26:14

people are just making it more of

26:16

a sport. I. Would say if

26:18

you're there for an hour or two hours,

26:20

something like that, you're either do in one

26:22

of two things, you're making this into a

26:25

sport, and you're being very specific on what

26:27

you're doing, or you're hanging out and socializing

26:29

the whole time, checking your phone or sit

26:31

as the station and not do anything. what

26:34

I think we do in this kind of

26:36

goes back. To. A

26:38

little bit of the first question you

26:40

ask me about philosophy. I probably should

26:42

have said it then Betty. Either way,

26:45

you phrased that question made me think

26:47

of. It's one of the largest influences

26:49

that I have on my training. In

26:52

the training that we do every day

26:54

is what is referred to Austin as

26:56

Turn of the Century And by that

26:59

by mean like Nineteen Hundreds. Like Eighteen

27:01

Ninety Nine and Nineteen Hundreds Physical Culture.

27:04

Was a very study

27:06

subject in America. There

27:09

were professors of physical

27:11

culture. These people were

27:13

highly educated. Very well

27:15

respected people in it wasn't just

27:17

in America, but it got very

27:19

popular in America and it early

27:21

on in my career I started

27:23

reading this stuff specifically. My favorite

27:26

one is written by Russian man

27:28

named George Harrison Smith and George

27:30

Harrison Schmitt. look up pictures of

27:32

him he is is ribbed in

27:34

shredded as any man in any

27:36

movie. Like the Guy rivals Chris.

27:38

Hims worth the new Thor movie

27:40

or for love. And like The

27:42

guy is absolutely massive and he

27:44

wrote a book. In Nineteen O

27:46

Eight and the Book is called

27:48

The Way To Live in Health

27:51

and Fitness. Some. the things

27:53

he recommended never work out more

27:55

than twenty minutes matter of fact

27:57

his recommendation was that you bathe

28:00

Get out of the bathtub sopping wet start

28:03

working out nude in your yard fortunately

28:05

We can't do that, but by

28:08

the time you're dry You're

28:10

done. You've done enough He also had lots of

28:12

stuff on not eating stabled animals getting a 70%

28:14

of your diet from your garden The guy was

28:16

way way ahead of his time But

28:19

I think learning from those guys and also

28:21

the functional movement thing those guys

28:23

around that time There were

28:25

no barbells there were no

28:28

benches there was no bench press There

28:30

was no squat Matter of fact

28:32

when it started in weightlifting there was only what

28:34

is called the somehow anyhow He

28:36

had to somehow anyhow two-handed and

28:39

the somehow anyhow one-handed somehow

28:41

anyhow two-handed results in the Olympic

28:43

lifting Snatches power

28:45

cleans things like that somehow

28:48

anyhow one-handed turns into

28:50

windmills bent presses bent

28:53

B and T to Distinguish

28:55

that very much from the bench press

28:57

because it's a very different thing and so

29:00

I would think that Philosophically the way we

29:02

train is largely based

29:05

on this very old-school physical culture I

29:07

want you to be able to Pick

29:11

up a very oddly shaped

29:13

rock off the ground and

29:15

pick it up and throw it five feet

29:17

It's a big demand that rock could weigh 40 50

29:19

pounds But

29:21

with the way we train I've put you and

29:24

I put my clients in so many odd Positions

29:28

and that's something that kind of goes back

29:30

to that tension conversation The goals of our

29:32

sessions are to teach

29:34

your body to create

29:37

tension in any direction You

29:40

want to create it and

29:42

then to be able to turn that off and on

29:44

and toggle it for how much you need depending

29:47

on how much weight is in your hand and

29:49

so That is functional

29:51

fitness to a definition, but it's

29:54

also I feel like functional

29:56

fitness is one of those things that get pigeonholed into

29:59

different things and that if I say

30:01

functional fitness, people think, oh,

30:03

he's doing rotational holds and stuff,

30:05

and that he doesn't actually pick

30:07

up really heavy stuff. And

30:09

I think the best example of that is, no, I

30:12

want you to pick up this

30:14

really oddly shaped, super heavy object

30:17

and stack it on top of these other objects

30:19

and be able to place it down really softly

30:22

or toss it five feet in the other direction, whichever I

30:24

tell you to do. Yeah,

30:27

I first witnessed this. I was just looking through

30:29

my phone, and on your iPhone, it will show

30:31

you photos of a few years ago. I

30:33

was looking at a photo from three years ago when

30:35

my brothers came. They came into town. I've been working

30:37

out with you for four years. Yeah, it's an old

30:39

photo you posted for the podcast. I feel like we

30:41

could've gotten new in this day. Yeah,

30:44

so it's about three years old now, and I've

30:46

been working out with you at that point for

30:49

seven, eight months. And

30:51

so just to give everybody a clue,

30:53

my two younger brothers, there's

30:55

maybe about eight or nine year gap between

30:58

me and them, and they're really

31:00

into fitness. They love working out. They work out four

31:02

or five times a week. Everybody

31:04

who would look at them would say, oh yeah, they're

31:06

definitely working out. They're in good shape and everything. Have

31:09

a six pack and all that. And so

31:11

I remember when we did a workout together,

31:13

I asked you, hey, could me and my

31:15

brothers work out with you for an hour?

31:18

And we went through these different movements, and

31:21

I remember we did an exercise where I

31:23

was laying on an incline, and I had

31:25

these dumbbells on the side of me, and I had

31:27

to, with a straight arm,

31:30

push them up using, I guess, my

31:32

armpits, which is kind of like an

31:34

odd movement, because you don't see that in the gym, right? But

31:37

I remember I could do that particular

31:39

movement with no problem, but my brother,

31:42

who was extremely fit, couldn't do it.

31:44

Right. And I was like, wait,

31:46

what is going on here? This is where you get

31:48

into the problem of benchmarks with strength. I

31:51

can take anyone, basically,

31:55

and find a movement

31:57

that they're not very strong

31:59

in. Basically the goal of when I train

32:01

someone is I want to make

32:04

that really hard. If you try to

32:06

make up a movement that's really hard

32:08

for me to do, I'd

32:10

like to think you're going to have to go

32:12

through several movements because I think I've

32:17

built this strength in

32:20

so many rounded, different full

32:22

body ways through the water

32:24

fitness, jujitsu, rock climbing, all

32:26

the things that I've done,

32:29

that that would be

32:31

really hard. And so sometimes

32:33

when I get people like your brother

32:35

or brothers, there's

32:38

a there's an impact point.

32:40

Like I need them to know I can I value

32:44

for them. And so

32:46

when I pick those exercises, I know

32:48

that they're gonna be bad at it,

32:51

especially your youngest brother, because

32:53

your younger older brother had spent

32:55

more time in the weight room

32:58

than your youngest brother. And so

33:00

both of them and also I

33:03

helped it because I knew that you knew

33:05

how to do those exercises. Like

33:07

I could have just as easily switched it and

33:09

given exercises that they were good at, that

33:12

you weren't good at. But that's

33:14

also based on my philosophy and how

33:16

I train. They're training

33:18

very traditional methods,

33:21

very bench press, very squat, very

33:23

curl, where we basically take off

33:26

all of the constraints and make

33:28

you figure it out with your

33:30

body. Which again is what my

33:32

philosophy I believe is what real

33:35

strength is and what a real actual

33:37

healthy human being is. Yeah, because I

33:39

and I've mentioned this to you before

33:41

too. I was finding funny when I

33:43

go work out with them because they

33:45

live in California. I go visit them

33:48

and we'll go to a traditional

33:50

like pick box gym. And

33:54

like in our gym we don't have a barbell

33:56

or like traditional. We just don't use it. Okay.

34:00

I never use it. I know it's technically there

34:02

but we never really use it. And so when

34:04

I go there and I work out with them,

34:07

I have no clue like how much I can

34:09

squad or bench or whatever. It's like I know

34:11

I can do stuff. So for me it's always

34:13

a fun discovery process of okay, how much can

34:15

I actually squad and then you realize holy

34:18

crap, I can actually squat my body weight.

34:20

It is pretty well. Even though I don't

34:22

measure it every single week because we're doing

34:25

all this other stuff. So can you describe

34:27

to the average listener here like what

34:29

are we actually doing every single week? We're

34:33

just strengthening all the little curves

34:35

and rotations. I mean you hear

34:37

me talk about this a lot

34:39

but humans

34:41

are bipedal rotational

34:44

animals. We're

34:46

the only ones that exist. So

34:50

if everything is rotation, I'm going

34:52

to need to train a lot

34:55

unilaterally. So

34:57

I would say and this is a really popular

35:00

word that I hate to use but

35:02

it's going to work to convey the point. We're

35:05

bulletproofing all of your joints so

35:08

that you can then go do

35:10

these squats. Whereas

35:13

a traditional bilateral strength

35:15

training program, you're

35:17

going to have deficits. And

35:20

so if someone back

35:22

squats a lot let's say, you could

35:24

get really good at squatting with your

35:26

right hip. I

35:28

don't ever want that to happen to

35:30

myself or any of my clients. So

35:34

I would say what we're actually doing is

35:36

we're training for strength balance.

35:40

I want everything to balance out

35:42

and that allows you to move

35:44

in any other direction. And

35:47

like you said, I mean you really could have told

35:49

me nothing better than yeah, we don't

35:52

really do back squat very

35:54

much. But then

35:56

in five minutes you had a barbell

35:58

on your back. you were like, oh

36:01

dang, like I can squat my body weight.

36:03

And Burt's never really

36:05

gone over with me deeply

36:07

on how to like back squat. And

36:10

that's a thing of beauty right there. Because

36:13

in one form of strength training, I've taught you

36:16

how to squat. And I've made you a really

36:18

good squatter. I taught you nothing else or I

36:20

teach you everything else. And then you go over

36:22

and become a good squatter. And that's why I

36:24

hate that word bulletproofing. But

36:27

it's a good word for the question

36:29

that you asked because what we are

36:31

actually doing is, and there's another

36:34

way that some people say it, some of

36:37

the military guys that are very popular right

36:39

now, we're making tan harder to kill. We're

36:42

putting armor on

36:44

your body, because indeed, that is what muscle

36:46

is. So that you can

36:48

sustain an injury, you can sustain a

36:52

really heavy workout that is something

36:54

that you've never done before. And

36:57

you can walk away from that workout and

36:59

be perfectly fine. Because we've

37:01

now gone through this process of

37:04

making your joints, making your breath,

37:06

making your legs, making

37:08

you a better human. So

37:10

that now and better and stronger human, so

37:13

that now you can whatever the constraint you

37:15

want to put on tan, no problem, and

37:17

he's got it. And so that's basically

37:19

what I would say what we're doing. Okay,

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our show. So.

41:28

For the person as listen to

41:30

this I know typically everyone. says.

41:32

you know this is very busy surf my

41:34

and i liked the fact that are workouts

41:37

are only thirty minutes an igloo my mind

41:39

that's you can get a really good workout

41:41

in and thirty minutes so s muslim people

41:43

think they have spent forty five minutes an

41:46

hour sometimes i own pass before working with

41:48

you i would skip a workout because i

41:50

maybe have forty minutes available and i guess

41:52

what taxi do forty min i would skip

41:55

a gym session then so what would you

41:57

tell a person what to do When

42:00

it comes to working out in just thirty

42:02

minutes i'll alter the answer a little bit

42:05

because if we're trying

42:08

to set thirty minutes aside for your

42:10

day right. This

42:12

works for us because this is an appointment

42:14

that you and i meet at the same

42:16

time everyday and then that's

42:18

my job to come up with a

42:21

excellent concise thirty minute workout

42:24

like exercise selection.

42:27

With the right set ups the right

42:29

constraints that is literally what i do

42:31

that's my job yeah i just have

42:33

to show up getting a workout in

42:35

thirty minutes i think is less the

42:37

point. Then doing

42:40

something in something that we've talked about

42:42

which is if you're just getting started

42:44

into this strength world and you want

42:46

to get stronger. Put

42:49

your workout in all

42:52

day make it

42:54

thirty minutes stretched throughout your

42:57

day so that five

42:59

minutes in between

43:01

meetings in between projects do

43:03

five minutes worth of body weight

43:05

squats or lunges or

43:07

push or hang from a pull up

43:09

bar and tuck your knees up to your chest. And

43:12

then do that for a total of

43:15

thirty minutes throughout your day

43:18

don't try to put one thirty

43:20

minute session in there because i

43:23

can myself if i sit down

43:25

and i'm like i'm gonna do a thirty minute

43:27

workout and start busting it ten minutes in dude

43:29

i don't want to do that workout anymore. I'm

43:32

really good at creating tension on my body

43:35

so i can wear myself out really

43:37

fast but throughout the

43:39

day for myself seeing the clients

43:41

that i see eight twelve fourteen

43:44

clients a day. I

43:46

would say i probably work out

43:48

thirty minutes in that day because

43:51

i Do a couple of minutes

43:53

here in between these two clients. I do a

43:55

couple of minutes here in between these two clients.

43:57

I do a couple of minutes here in between

43:59

these two clients. You clients and what that

44:01

some the we've talked about which is keeping the

44:03

pump all day. So. If

44:05

you're trying to grow your arms, the sake push ups

44:07

for example. If

44:09

someone and thirty minutes it sound trousers you. Four

44:12

set of ten on pushups, Forty push ups. Save.

44:15

Save Save can do

44:17

five comparably right? How

44:20

are those other four sets gonna be? Probably.

44:22

Not that good. They're. Going to end

44:24

up with some source holders. hands are

44:27

gonna be a little know when you're

44:29

typing. May not be a good design

44:31

but if that person throughout the day

44:33

comes off the computer and does five

44:35

push ups. And. Then goes back

44:37

and gets on that computer for another hour

44:39

and then an hour later he does fab

44:41

or pushups. He showed us feel fine. And

44:44

he's really kept his shoulder. Pump.

44:47

All. Day. Without. Over

44:50

using muscles in that very short

44:52

period of time so I would

44:54

say that's my first thing and

44:56

they you don't need our specially

44:58

starting out mean that that bites

45:00

that goes back to bags you

45:02

can sue because. If.

45:04

You're not terribly experience with work now.

45:08

When. The heck? even to do for an hour. When.

45:11

I have. Over. A

45:13

decade of experience riding workouts and if

45:15

he stuck mean the gym by myself

45:17

for an hour and told me bert,

45:19

you can't do any sort of like

45:21

a robot Words: You can't go to

45:23

the road, you can go run, You

45:25

can't jump rope, You can't do anything

45:27

like that. I'm going to

45:30

be really bored within that our because and

45:32

retired in obsession of want to live anymore.

45:34

It's an hour to be like. Okay dude,

45:36

I was here for about thirty minutes. Like

45:38

why do I have to say here for

45:40

an hour and that's that whole physical culture

45:43

bang for your buck. That's what's you. I

45:45

feel like what I know about the Productivity

45:47

Podcast and about Asian efficiency. That's.

45:49

Exactly what you talk about.

45:52

Man, don't waste your time

45:54

going through these processes and

45:56

do unnecessary things. work all

45:59

day. Don't even really have

46:01

to set aside thirty minutes an hour for

46:03

your work out. Just put in your day

46:05

in that something I know you started doing

46:07

to you. started picking up the maze and

46:10

started picking up the clubs and started swinging

46:12

on. and I made a massive difference on

46:14

your shoulder and that's really what probably took

46:16

us over the top in. Been able to

46:19

get you to that pull up is because.

46:22

You. Had that keep the pump all day.

46:24

Thing. Keep they keep your muscles working

46:26

all day when you know in the

46:28

end we should be walking a whole

46:31

lot more than we are in. We

46:33

should be picking things up in tanning

46:35

hides and doing all sorts of wild

46:37

stuff that like hunter gatherers and farmers

46:39

did did when they're really just wasn't

46:41

time to sit around and build your

46:44

business like we have now and so

46:46

I would say that's the best things

46:48

his kid that pump all day keeping

46:50

those little bites throughout the day. I

46:52

think that's the best for step. I

46:54

really do. So. One thing Imo is

46:57

very interested in is not only been

46:59

functional like we've talked about but also

47:01

longevity. I want to be the type

47:03

of person that when I'm eighty or

47:05

so want to be able to get

47:07

on the plane and walk around if

47:09

I right on. kids like to go

47:11

play on the beach and run and

47:13

you all the stuff. and I recently

47:15

when it came back from Mexico I

47:17

saw this woman who was her grandma

47:19

from a friend of mine the she

47:21

went on. Their honeymoon trip

47:23

press use like late seventies was

47:25

able to walk and everything I

47:27

was like wow like I want

47:29

to be like that woman her

47:31

So what does it take for

47:33

somebody like me or the everyday

47:35

person to be able to walk,

47:37

run, exercise like actually be functional

47:40

when rady seat you've heard me

47:42

hammer it for so long we

47:44

have gone back to a little

47:46

bit of that physical culture thing.

47:48

We developed nice looking dress shoes

47:50

and a seal. That makes

47:52

us look taller. And it

47:55

those nice looking dress use

47:57

Pins are beautiful toes and.

48:00

Made him into an arrow in

48:02

gave us things like Burundians and

48:04

collapse the arts and it then

48:06

it also raise the heel further,

48:09

putting pressure on those toes and

48:11

making it the I think there's

48:13

thirty three bones and twenty six

48:16

joints or something like that in

48:18

the foot, but it basically we

48:20

completely disregarded. That.

48:23

Thing as if it was nothing

48:25

and we just stuck it in

48:27

coffins and started working on people's

48:29

knees and working on people's hips.

48:32

Aside from everything that we just

48:34

said in which is to balance

48:36

the strength training, the benchmarks holding

48:38

on to that strength strength is

48:40

massively important. Men like the number

48:43

one rule for longevity would probably

48:45

be never, ever stop listening In

48:47

some way be is your bodyweight

48:49

stuff that we talked about? Be

48:51

it, even if it's. Bench Press

48:54

quiet with a conventional big five.

48:56

Never shoplifting that I would say

48:58

is number one but then a

49:00

very close one. A Taken care

49:03

of your feet, making sure you

49:05

see her healthy, making sure you're

49:07

you're comfortable, making sure you can

49:09

use all the nerves moving your

49:12

toes individually which I can't because

49:14

but I like now. you're getting

49:16

into like my own Goals Like

49:18

My goals right now and fitness.

49:20

I'm. Probably as

49:23

strong as I need to be

49:25

for anything but constantly because I

49:27

grew up playing sports in Texas

49:30

where I just tightened my cleats

49:32

down as hard as I possibly

49:34

could a ruined my feet and

49:37

and having bad see. As

49:39

lead for me to especially on the right

49:41

side and bad ankle play and than a

49:43

bad knee injury doing do and a jujitsu

49:45

stuff and I would say that is the

49:47

number one man getting the right foot were.

49:50

Allowing your feet to work like a

49:53

foot. I really think if you're talking

49:55

seventies and eighties because we're obviously going

49:57

to lose muscle mass and a key.

50:00

Moving that's another one but you

50:02

can't keep moving if you don't

50:04

have seat. And it's the neuropathy

50:06

me with a bra cause a

50:09

pandemic. Mrs there's just tons man.

50:11

like I mentioned earlier the most

50:13

people come in the me with

50:16

a problem when the most common

50:18

problems people come in the Me

50:20

with his plantar fasciitis and something

50:22

people need understand in that regard

50:25

is plantar fasciitis leads to Morton's

50:27

aroma. Which leads to

50:29

neuropathy and then. None.

50:32

Of the nerves in your feet work. And

50:35

you have massive shooting pains in your feet

50:37

all day and this develops. and people in

50:39

their forties fifties, sixties, probably even younger. So

50:41

yeah, that would be the number one and

50:44

I know he admits talk about that. So

50:46

I would say feed is the longevity key.

50:48

Club or interesting things are com o for

50:50

me. We said seat is one is for

50:53

as I've been working with you. I know

50:55

you've mentioned it to me many times and

50:57

I was like okay who's bird preaching and

50:59

for over here to work over thirty minute

51:01

thrive I'm learning something by out over the

51:03

sea think right and I'm like up I

51:05

like the things I'm a pretty educated persons

51:07

or what I was even then fascinated by

51:09

it idea of well working or if it

51:11

was actually a thing what the heck to

51:14

But then again there are a couple things

51:16

that happen over the years that can out.

51:18

Made me think wow okay this is

51:20

actually really important Who won his I

51:22

remember going to see Garrett at the

51:24

new fit office and I saw one

51:27

of his that trainers Steve who has

51:29

now passed away by our our is

51:31

T men who stated yes I remember

51:33

asking him like hey what do you

51:35

see with clients and what is like

51:37

a muscle group the you think is

51:39

the most under developed and he said

51:41

oh it's by far the seat that

51:43

if you should be able to curl

51:45

your toes grab the earth something that

51:47

almost nobody can. Do I was like oh,

51:50

interesting. Okay and then for a while I also

51:52

did a goth grew as that was just we

51:54

had rec on the park as many years ago

51:56

as well, which is a worthy of like fixing

51:58

your posture I make sure everything is aligned right

52:01

When Things he also harped on was like making

52:03

sure that your feet always point straight right. and

52:05

as soon as you mention that, When. I

52:07

look at people stance hours notice

52:10

that. Rarely does anybody have their

52:12

feet pointing straight right like it's always like

52:14

little bit few degrees out for when the

52:17

soul haynes mean is gonna go on a

52:19

trail here that I go on as

52:21

you times weeks when people running their feet

52:23

are pointing out and are running when

52:25

the feet are pointing out order running on

52:27

their tiptoes. oh my gosh okay so

52:29

ago that I have my Selzer surf but

52:32

were really pushed me over the edge

52:34

was maybe like last year I would say

52:36

is a we did a foot that

52:38

I guess of those who don't know what

52:40

a. For buses and will have to

52:42

talk about news at all but Two

52:44

butter. So that has basically this idea

52:46

for using this device called the new

52:48

Set Machine which shall we talk about

52:51

all that but space until I die.

52:53

Electrical devices sense signals, the a body

52:55

to contract muscles or relax and so

52:57

it's bases and a electricity through your

52:59

body but I'll let you explain album

53:01

we're to later and some put in

53:03

my seat and does bucket and as

53:05

water in it and we're running out

53:07

society through the water so it's safe

53:09

for you not going to diary. Thing

53:11

and my feet are like cramping like

53:13

crazy. Never what are we doing? Very

53:15

like wife Nancy West and then that's

53:17

all we did for three minutes or

53:19

something and then we did all of

53:21

our exercises on the Air X machines.

53:24

I'm sure you can explain better than

53:26

I can buy the basis of fitness

53:28

machine and I remember breaking all my

53:30

Pr set that that thousand. What?

53:32

Like I just did a footpath.

53:34

I cracked my feet and are

53:36

broke all my Prc including that

53:38

lists whole Elector, a pull down

53:40

a row that was like. What

53:43

is these things has has he with my seat

53:45

like I don't get it right right? Please explain.

53:48

Get as a good phrase where he says

53:50

the cedar megaphones. as you

53:52

lose one degrees of most

53:55

in here or there in

53:57

a big so. that

54:01

one degree of movement inside

54:03

outside and curling extension any of

54:06

the above is going

54:08

to amplify your ankle and be two

54:10

to three degrees and

54:13

then you go up to your knee and

54:15

it amplifies more and that's six

54:18

seven degrees then you go up to

54:20

your hip and you've now lost 10

54:23

20 degrees of range of motion because

54:25

you lost that one degree of

54:27

range of motion at your hips

54:29

there's a model that's

54:32

very famous and I don't know the name of

54:34

it forgive me but it is

54:36

a man standing there and his

54:38

feet are massively huge

54:41

his hands are massively

54:43

huge his nose is massively

54:45

huge and his tongue is

54:48

massively huge these are

54:51

the places where we have the

54:53

most nerves in our bodies and

54:56

the nerves specifically in

54:58

our feet send

55:00

signals all the way up and

55:03

they actually begin this you

55:07

humans are rotational as I had mentioned

55:10

and at the foot level

55:12

it starts with a pronation

55:14

and a supination motion a

55:17

pronation motion is when the arch of your

55:19

foot collapses a supination

55:22

motion is when the arch of your

55:24

foot gets higher these

55:27

coincide with forward

55:29

and down think

55:31

of your knee bending into flexion

55:34

so the more my arch can

55:37

collapse when I push my knee

55:39

forward the further

55:41

it will then extend

55:43

backwards think of

55:45

basketball players we talk about

55:47

squats and we squat quote

55:49

unquote people say with their

55:51

knees outside get your knees

55:53

outside and then you look

55:56

at a basketball player jump and when he

55:58

jumps or she Their knee. The

56:00

Go Forward. Into the

56:02

inside. In. What seems like

56:05

oh man, don't do that.

56:07

You're going to explode your

56:09

knee. But what they're actually

56:11

doing is accessing the pro

56:13

nation of the foot. Pro

56:16

nation equals power and Eagles

56:18

bowers. When we were walking

56:20

barefoot, did. You would

56:22

have been walking in dirt or

56:24

grass and you would have your

56:27

feet straight ahead. Like you said

56:29

and when you're walking you would

56:31

come down and your heel would

56:33

hit first and then you would

56:35

wrap. Your. Toes down to the

56:37

ground. Very. Slowly and like

56:40

a cascading method. And if you

56:42

are foot. Then felt.

56:45

Or rock. Or. A

56:47

snake Or a spider or

56:49

something. You could then pause

56:51

and it's just the strike

56:54

of your foot. People these

56:56

days can't do that. That's

56:58

what our food is designed

57:00

to do. Our food is

57:03

designed to read the world

57:05

that's underneath us. Does anybody

57:07

think that hunter gatherers indigenous

57:09

populations when they ran that

57:12

to chase prey. To.

57:14

Take they were looking at the ground. Probably.

57:17

Not that's probably not, are making a very

57:19

effective tracker. unless you are looking at the

57:21

tracks of the animal on the ground, they're

57:23

certainly not paying attention to. Oh my gosh,

57:25

what's in front of me? I don't want

57:27

to step on a rock and that is

57:29

what we would do if we had someone

57:31

run in the grass barefoot. So. You

57:33

are feet. Touch the World.

57:36

They greet the world. You use them

57:38

in the muscles in your feet more

57:40

than any other muscle in your body.

57:42

You have to. If you're going to

57:45

walk up right in be a by

57:47

people human, you have to walk on

57:49

your feet. And it's also if we're

57:52

just go in. Pure orthopedics. Is.

57:54

far as i know doctors

57:56

cannot build you a new

57:59

functioning foot Doctors can

58:01

build you a functioning knee, a

58:03

functioning hip, a functioning shoulder. We

58:06

can put those things into your body and

58:08

replace a destroyed joint. If

58:10

your foot gets absolutely crushed by

58:13

something, Tiger Woods is a decent example.

58:16

Tiger Woods has played golf for a few months

58:18

after he came back with that foot. When

58:21

you crush a foot, it is the most

58:24

devastating injury that you can have

58:26

outside of something that would kill you and you

58:28

can't recover from it. So

58:30

therein goes to that whole

58:33

foot pronation supination thing. We

58:35

can go as far down that wormhole

58:38

as you want because what that does

58:40

start is a helical

58:43

motion. So if

58:45

you're picturing a foot, your big

58:47

toe is on the inside of the foot, your

58:50

heel for the sake of this conversation, let's call

58:52

it the outside of your foot. There

58:55

is an arc that comes from your foot

58:57

to your, from your big toe to your

58:59

heel and you strike with that heel

59:01

and then you put the big toe down and then

59:03

you push off the big toe. That

59:06

initiates a rotational

59:08

motion in the lower

59:11

leg bones and the upper leg

59:13

bones that facilitate

59:16

walking, facilitate

59:18

date, facilitate this

59:20

rotation that is

59:23

necessary for the longevity

59:25

of being a safe, balanced

59:27

walking human. If you look

59:30

at our older populations,

59:32

you'll notice they kind of sway

59:35

from one foot to the other. That's

59:38

what you want to avoid. And

59:40

so what you experienced is I used

59:43

that foot bath to turn on every

59:45

single nerve in your foot

59:47

and every single muscle in your

59:50

lower leg so that then every

59:52

single exercise that we did after

59:54

that, your body read

59:56

it as tan is rooted to the

59:59

ground. is not going

1:00:01

to lose his balance. I

1:00:03

know exactly where his feet are so

1:00:06

that now I can push, pull,

1:00:08

deadlift with my arms, with my

1:00:11

hips. We can let those guys

1:00:13

go. We don't have to worry

1:00:15

about tan falling over because

1:00:18

when something holds back, usually

1:00:20

you see people will go to their toes and

1:00:23

when they go to their toes, they don't have

1:00:25

that heel down, they don't have that posterior chain

1:00:27

anchoring you in place. We did the footwork and

1:00:29

that's why I focus on the footwork because

1:00:32

when the person is anchored to the

1:00:34

ground, we have all these grounding, calming

1:00:36

effects that are just beneficial as well

1:00:39

and a whole nother realm of wellness

1:00:41

that isn't even strength

1:00:43

and conditioning necessarily. But it's also

1:00:45

the most important part of strength

1:00:47

and conditioning. You got bad feet,

1:00:50

you're strength and conditioning, you're powerlifting

1:00:52

or bodybuilding or athletic career is

1:00:54

not going to last very long.

1:00:57

One thing I've noticed when sometimes

1:01:00

new clients come in, like an awesome pain

1:01:02

point that people have is knee pain. And

1:01:05

one thing I've kind of discovered from just

1:01:07

working on my own body and health and

1:01:09

wellness is oftentimes wherever you have pain, it's

1:01:11

actually not the source, it's actually somewhere else. If

1:01:14

you have low back pain, which is a common pain, it's

1:01:16

actually not in your low back. It's

1:01:19

oftentimes your glutes or even your core

1:01:21

or hamstrings, right? And remember this

1:01:23

client coming in and he had knee pain, but

1:01:26

the first thing you did

1:01:28

with the new fit device was working on

1:01:30

his ankles. Right, right. Explain

1:01:33

that process. So I should say at

1:01:35

some point in this, just as a

1:01:37

quick refresher on the new fit device,

1:01:39

what the new fit device is, it

1:01:41

is a direct current electrical stimulation machine.

1:01:44

And by direct current, it means

1:01:46

the person's brain that I'm using

1:01:48

it on, their brain will adopt

1:01:52

the activation of whatever muscle

1:01:54

I tell it to. So

1:01:57

you put the new fit pad on, let's

1:01:59

say caffeinated. for this purpose, your

1:02:01

calf would cramp. If

1:02:04

you move your foot or your ankle

1:02:06

during that cramp in 30 seconds,

1:02:09

maybe a minute, that cramp would subside

1:02:11

and you would then be able to

1:02:14

move that foot. Now going

1:02:16

back to what I said a second ago

1:02:18

about the foot, if someone has knee pain,

1:02:22

their body is reading that every time

1:02:26

that knee goes forward, nothing

1:02:29

is gonna stop that knee from

1:02:31

going down and hitting the ground,

1:02:34

much like your shoulder in the hip-hop dancing,

1:02:36

nothing was holding that shoulder onto

1:02:39

your body. In this

1:02:41

case, the body isn't reading

1:02:43

that in general knee

1:02:46

pain and we'll refer to this

1:02:48

as like the top front

1:02:51

of your knee pain, often referred

1:02:54

to as patella femoral knee pain.

1:02:57

And when that is the case,

1:03:00

I know that person's big

1:03:02

toe is not

1:03:04

registering to take

1:03:07

the pressure when that knee

1:03:09

comes forward. And so

1:03:11

oftentimes if I make a

1:03:14

big toe stronger on a painful

1:03:16

knee or I turn on the nerves

1:03:18

that control the toes, specifically the big

1:03:20

toe, that knee pain and

1:03:22

that signal coming from that knee that

1:03:25

says, ooh tan don't do that, our

1:03:27

kneecap might pop off, that

1:03:30

signal stops. And that I

1:03:32

think is something you're talking about

1:03:34

with that pain thing, pain

1:03:36

is a signal. Pain is

1:03:38

not an

1:03:41

indication of something

1:03:43

always being wrong. Pain

1:03:45

is your body saying,

1:03:48

I don't know how

1:03:50

to do whatever you're asking me

1:03:53

to do and if

1:03:55

you keep asking me, we're gonna have

1:03:57

an issue. And that's basically

1:04:00

what pain is. And that's probably one of

1:04:02

the hardest things to get across to people

1:04:04

is your back pain could be a knee,

1:04:06

could be a foot, could be a hip,

1:04:08

could be even a shoulder. But

1:04:11

your body and going back to something

1:04:13

I said earlier about that tension and

1:04:15

being able to move that tension and

1:04:17

put it in whatever direction I want to

1:04:20

put that tension. What's

1:04:22

usually happened is that person is holding tension

1:04:24

in one area and that

1:04:26

one area, take the right hip

1:04:29

for example, they never shift all the way

1:04:31

over to their left hip. They

1:04:33

just walk on their right hip all the

1:04:35

time which would result in what you're talking

1:04:37

about walking around the trail. If

1:04:39

a person stands on their right foot all the time,

1:04:42

their right foot is going to duck

1:04:44

out to the side because

1:04:47

what that foot wants to do and what

1:04:50

that leg wants to do is

1:04:52

propel you forward when you're walking.

1:04:55

So if it ducks out to the side and

1:04:58

isn't using the big toe, that

1:05:01

makes pronation more

1:05:04

easily reached by that

1:05:07

foot because I can turn my foot

1:05:09

out and press through the arch of my foot. But

1:05:12

the downside of that is now

1:05:14

I've completely stopped using my big

1:05:16

toe and this

1:05:18

stops the helical motion of

1:05:21

the bones in the leg which is the

1:05:23

way the leg muscles were designed. If you

1:05:26

look at a model of the human body and

1:05:28

you strip the skin away and you have all

1:05:30

the muscles are oriented in these weird angular

1:05:33

ways like they're not set up in

1:05:36

the straight up and down pattern

1:05:38

at all. They're very crisscrossed and there's all

1:05:40

sorts of angles and then that's the importance

1:05:43

of it all. So if I had

1:05:45

to guide a listener here so we

1:05:47

can actually do as well we're recording this. So for

1:05:49

example if I stand right now

1:05:52

and my feet are straight that seems okay.

1:05:54

That's ideally what we want. And

1:05:57

ideally we want to feel like we're balanced both on our

1:06:00

toes and on our heel. So what happens when

1:06:02

you look at your feet like this? Both

1:06:05

my left and right foot are pointed outwards.

1:06:08

For some people it might be a bigger

1:06:10

degree. So when you see this when people

1:06:12

point out both feet, what does that tell

1:06:15

you? It tells me if you just look

1:06:17

at your feet right now, when you turn

1:06:19

your feet out, your arches came down to

1:06:21

the floor. And when those

1:06:23

arches come down to the floor, I

1:06:26

now know Pan can access

1:06:28

the inside of his

1:06:31

foot, the inside chain of

1:06:33

muscles, but he can't access

1:06:35

the outside chain of muscles because

1:06:37

that would require full knee extension.

1:06:39

And as long as your foot is

1:06:41

turned outwards, you'll never be able

1:06:43

to fully extend your knee. And

1:06:46

what will result is that you

1:06:48

would have pain on the inside

1:06:50

of your knee oftentimes because your

1:06:53

knee never extends. And

1:06:55

so you never get that force into the

1:06:57

back of your knee. And the actual nerve

1:06:59

that you would not be using by turning

1:07:01

your feet out is called the peroneal nerve.

1:07:04

And I would say it's one

1:07:06

of the most underused nerves in the body

1:07:09

because of what you see. So if you

1:07:11

see somebody running, pointing out like this, what

1:07:13

do you think is gonna happen? Or I'm

1:07:15

sure you've seen it happen. There's

1:07:17

just gonna be no economy of motion

1:07:19

that person if you run and this

1:07:21

is something I think people run into

1:07:24

often. If you work out

1:07:26

your legs or you run a lot, you

1:07:28

should have a big butt. Butts propel

1:07:30

these things. If the

1:07:33

person runs with their feet out, you'll

1:07:35

notice that person has

1:07:37

no ass. None. It's

1:07:39

just flat and it's not very strong at

1:07:42

all. And that's often the

1:07:44

case because glutes feet,

1:07:47

you hear all this conversation about glutes, and

1:07:50

you got to access your glutes to stand upright. You

1:07:52

got to access your glutes to run. And

1:07:55

the glutes and the feet actually

1:07:58

have more connective points. than

1:08:00

any other part of the body. The

1:08:02

more straight your feet are, the more

1:08:05

you're rotating that femur and tibia, the

1:08:08

more access to your glutes you're gonna have,

1:08:10

the more glutes you have, the

1:08:12

stronger of a human that

1:08:14

you will be, the better you will be at

1:08:17

walking, running, et cetera. So one of the

1:08:19

things I like working with you is, and

1:08:21

this is something I apply to all the people that I

1:08:23

work with and people that I hire and people that I

1:08:25

even contract and such is, when

1:08:28

I work with somebody, I wanna work with

1:08:30

somebody who is always learning and growing and

1:08:32

is always staying on top of things. For

1:08:34

example, I have a designer who lives in,

1:08:36

he lives in Taiwan, he's actually Swiss, but he

1:08:38

married a Taiwanese woman. And

1:08:40

he's always on top of design. Like he

1:08:42

knows the design trends, he knows what colors

1:08:44

are in, like what

1:08:47

themes and aesthetics are in. And

1:08:49

I like working with him because

1:08:51

he's always on top of things. And one

1:08:53

of the reasons I appreciate working with you

1:08:55

is, you're always learning and growing about health,

1:08:57

fitness, and like, how

1:09:00

do you stay on top of stuff? Like how

1:09:02

do you learn, who are some of your influences?

1:09:05

First, I would say I stay on

1:09:07

top of it. I just never quit

1:09:09

learning. I take the lifestyle even, I

1:09:11

really believe in having a lifetime of

1:09:13

learning. That's a major thing

1:09:16

in my life. When you come in for

1:09:18

your session, back to straight ahead feet thing,

1:09:20

I might tell you about short nosed bears

1:09:22

and that they have feet that are straight

1:09:24

ahead as opposed to other bears which have

1:09:26

feet that are internally rotated. So the first

1:09:28

part of that is I just love learning

1:09:30

period. But then secondarily,

1:09:33

because the body, because

1:09:35

fitness is my business, I take it as

1:09:37

my responsibility. And I

1:09:39

don't ever wanna have someone

1:09:42

like you come to me and say, hey man,

1:09:45

do you wanna do a podcast next week? I

1:09:47

don't wanna have to do research for that podcast.

1:09:49

Like I'm not good at sitting down for two

1:09:51

hours and white knuckling through some research because you

1:09:53

gave me a list of questions. I

1:09:55

wanna make sure that I'm on the cutting edge of

1:09:58

these topics and that I'm all. able

1:10:00

to answer anyone's questions when they walk

1:10:03

into my gym because I have no

1:10:05

idea what people are gonna ask me

1:10:07

when they come in I have no

1:10:09

idea why people are coming in and

1:10:12

if they come in and bring me

1:10:16

some new product Burt have

1:10:18

you heard of on it alpha brain

1:10:20

black label yeah

1:10:23

what is it that's got a little more

1:10:25

of this than the original alpha brain like

1:10:28

I take it as my responsibility to know

1:10:30

those answers and if I

1:10:32

worked in cabinets or

1:10:35

flooring or electricity I would like to

1:10:37

think I would view it the same

1:10:39

way and that I would study it

1:10:41

just as hard but I

1:10:43

would be lying to you if I said that

1:10:46

fitness wasn't my passion I'm not pursuing it on

1:10:48

my own all the time too well that's do

1:10:50

what you love and you never work another day

1:10:52

in your life is that I just have a

1:10:55

voracious appetite for the subject people to follow I

1:10:57

think one of the biggest influences on my career

1:11:00

is a guy named dr. Pat

1:11:02

Davidson that lives in New

1:11:04

York City a little rough around the

1:11:06

edges as far as presentations concerned but

1:11:08

I tend to like that sort of

1:11:10

thing and he's got an e-book it's

1:11:12

called rethinking the big patterns and he

1:11:14

has what I think is the

1:11:16

most unique approach in sports right

1:11:19

now and he's taking it much

1:11:21

more from a sport perspective NBA

1:11:24

teams NFL teams major league

1:11:26

baseball teams that are all meeting with him

1:11:28

learning from him on how to guide

1:11:31

their sessions another one that I would

1:11:33

follow and that I get so much

1:11:35

from is new fit

1:11:37

itself new fit itself with the

1:11:39

direct current East M is getting

1:11:43

into bigger arenas I think Odell

1:11:45

Beckham has one we'll see if he comes

1:11:47

back after hurting his knee again I should

1:11:49

have come to see me but new

1:11:52

fits another one that I follow I

1:11:54

think two other ones one is

1:11:56

a man named Alex

1:11:58

V otter Alex V otter runs a

1:12:00

company called Complete Human Performance and

1:12:03

what he does is he tries

1:12:06

to take a

1:12:08

marathon triathlete and teach them how

1:12:10

to lift weights or

1:12:13

take a bodybuilder and a power

1:12:15

lifter and teach

1:12:18

them how to run marathons or

1:12:20

triathlons. The triathlete, the

1:12:22

marathon is never going to be a

1:12:24

great weight lifter and the weight lifter

1:12:27

is never going to be a great

1:12:29

triathlete or marathoner because their bodies are

1:12:31

skewed towards performance in those

1:12:33

two things. But

1:12:36

he does believe in creating that

1:12:38

balance where don't get

1:12:40

too specialized and speaking of specialization,

1:12:42

the last one that is probably

1:12:44

the most, kind of like a

1:12:47

philosopher I would say is Ido

1:12:49

Portol. I love Ido.

1:12:51

I love the way he phrases

1:12:54

things. I love the way he

1:12:57

never answers questions. I would go Andrew

1:12:59

Huberman as well. Ido was on the

1:13:01

Andrew Huberman podcast which is a great

1:13:03

episode because you get a neurologist

1:13:06

from Stanford interviewing

1:13:09

an Israeli man who answers

1:13:11

the first question with, I'm

1:13:14

going to try and not

1:13:16

answer your questions today but

1:13:19

provide some thoughts, play with some ideas.

1:13:23

They're both so polar opposite

1:13:25

that you can see the neurologist changes

1:13:27

questions every time. But yeah, no,

1:13:29

Pat Davidson, Ido Portol, Andrew

1:13:32

Huberman and then if you are in

1:13:36

the strength sports world for

1:13:38

any reason, Cal Deets is

1:13:40

another one too. And these

1:13:42

are guys that just have

1:13:45

moved beyond the traditional ideas

1:13:47

of weight lifting, their creating

1:13:50

platforms for themselves, their opening minds

1:13:52

in this world and I really

1:13:54

stick to those guys a lot.

1:14:00

now to keep up with your health, wellness,

1:14:02

fitness. I know you're doing something with swimming

1:14:04

and stuff, but we go even deeper. Is

1:14:08

there a particular diet you follow? Do

1:14:10

you have a routine? Do you use

1:14:12

a new fit for certain things? It can really

1:14:14

deepen geekier. Twofold, one,

1:14:18

trying to iron out injuries

1:14:22

and deficiencies and balance in myself from

1:14:25

rock climbing, jiu-jitsu, these things, creative balances,

1:14:27

injuries, et cetera. But for a much

1:14:30

bigger picture, you mentioned the

1:14:32

swimming thing, and that's a shout out Deep

1:14:34

End Fitness, Austin, Texas version

1:14:37

and national version. Deep End

1:14:39

Fitness was created by some

1:14:41

special forces guys who were

1:14:43

water safety instructors. And

1:14:45

the whole idea is think

1:14:48

about picking up 100 pounds of weights, jumping

1:14:51

down to the bottom of a 13 foot

1:14:53

pool, and then carrying those weights

1:14:55

across the bottom of the 13

1:14:58

foot pool. When

1:15:00

we talk about this idea

1:15:02

of fitness and going back

1:15:04

to that whole pronation, supination,

1:15:06

inside, outside thing, and that

1:15:08

helical motion, that's a

1:15:11

representation for how humans move

1:15:13

through the world, right?

1:15:15

So if you're properly rotating,

1:15:17

properly calm breathing human, you're

1:15:19

moving well. You're kicking ass,

1:15:22

you're strong. I feel like

1:15:24

I'm there. So

1:15:26

then the next challenge is how

1:15:29

much stress can I put

1:15:31

on you and have you

1:15:33

stay calm and stay in

1:15:36

that same rotation, helical,

1:15:39

slow, controlled inhalation, exhalation,

1:15:42

within these right movements

1:15:44

and not panic. And

1:15:47

that is what the Deep End Fitness

1:15:49

is based on, and that is what

1:15:51

I am personally working on right now.

1:15:53

I love challenging myself

1:15:56

with things like

1:15:58

really... difficult

1:16:00

swimming because I'm not

1:16:02

very good at it. And therefore

1:16:04

it inherently makes me uncomfortable. And

1:16:06

so when I'm driving to these classes, like I'm

1:16:09

nervous as hell, man, and I

1:16:11

have to talk myself down. And

1:16:13

when I have to talk myself down through

1:16:15

something and then go do it like through

1:16:17

the fear, man, that's what I'm

1:16:20

working on. That's what I'm trying to

1:16:22

do. We're just trying to find ways

1:16:24

to raise the stress level around me

1:16:26

because I do believe, and

1:16:28

I had a decent idea that maybe it'll surface

1:16:31

one day, but that I would have

1:16:33

a book that would be called Taming

1:16:35

Tension. Meaning tension

1:16:38

and stress are not bad

1:16:41

things if I

1:16:43

control how they affect me. The

1:16:46

more stress I

1:16:48

can endure and not get that

1:16:51

tension too high, which

1:16:53

you've been white-knuckling through a project,

1:16:55

right? Like you got to review or something like

1:16:58

that or back and go to college. You got

1:17:00

to study for a test and you're

1:17:02

just like, oh my God, I'm going to read this book.

1:17:04

And you're just clenching your fists and you're

1:17:06

working so hard. Like how much better

1:17:08

would that studying be if you just

1:17:10

paused, took a breath, really

1:17:12

controlled yourself one paragraph at a

1:17:14

time. Okay, let me review that.

1:17:17

It's the same thing with fitness. The

1:17:20

more calm you can stay

1:17:22

under more stressful situations, now

1:17:25

you're a seriously high performing human

1:17:28

being. And so that raising

1:17:30

the stress level in manageable

1:17:32

ways and trying to control

1:17:34

my breath is something I'm really

1:17:36

working on and something that you, which

1:17:39

always shows that fitness has spectrums, something

1:17:42

that you're way better at than

1:17:44

me. Cold tubs. I

1:17:48

hate them. I hate them. I hate them. I

1:17:50

hate them. I totally understand the

1:17:52

value, but like I get in there and I'm

1:17:54

just, and it's just awful and I can't catch

1:17:56

my breath. And this is why I'm

1:17:58

doing the swimming thing. Like, sure, I

1:18:01

could do more cold-tubbing, but

1:18:03

me being the person I am, the

1:18:05

motion of that and

1:18:07

trying to control, and it's really made me a

1:18:09

lot better. And now I'm taking cold showers in

1:18:12

the morning. This is, yeah, that's the aspect I'm

1:18:14

working on of it. Brad, this has

1:18:16

been awesome. There's so much to go through

1:18:18

and unpack and for people to research and

1:18:21

implement. And if people want to follow you,

1:18:24

get your stuff, work

1:18:26

with you, like, where

1:18:28

should people go? At MasseyBV on

1:18:30

Instagram, we'll post a little more.

1:18:33

I would say that I post

1:18:35

terribly often, but if I post,

1:18:37

you'll get it there. There won't

1:18:39

be posts that you're missing by

1:18:41

me if you follow the Instagram.

1:18:44

I think the adapt.fitness is our

1:18:46

website. If you're in Austin, of

1:18:48

course, you can email me, burtatadapt.fitness.

1:18:51

Reach out, everybody gets a free hour. We

1:18:53

bring in, show you what we do. Sometimes

1:18:56

I refer to it as the person who drinks from

1:18:58

a fire hose while you're there for

1:19:00

your first session. But if

1:19:02

you've had the podcast, it'll be a

1:19:04

really good head start. If you're interested

1:19:06

in NewFit, I would say also email

1:19:09

me. I do contract work

1:19:11

with NewFit, and I

1:19:14

do have an actual athletic

1:19:16

development course that if

1:19:18

someone purchased a NewFit, you could also

1:19:20

purchase my course and learn

1:19:22

from me directly there. I think it's,

1:19:26

I wanna say it's eight hours worth of stuff, but

1:19:28

I might be a little short

1:19:30

on that. But it's a lot

1:19:33

of content. But yeah, I would

1:19:35

say all of those ways, most

1:19:37

important being www.adapt.fitness and at MasseyBV

1:19:39

on Instagram. And it is, I

1:19:41

hope I tried to make things palatable.

1:19:44

Like I said, the biggest thing in

1:19:46

this is just take little bites, man.

1:19:48

Understand what you can do, and once

1:19:50

you get in the wormhole of

1:19:53

these fitness searches, that's cool

1:19:56

sometimes, good and bad,

1:19:58

how algorithms for social media. Work

1:20:01

because I feel like I'm so tied

1:20:03

into the fitness world that

1:20:05

somewhere someone

1:20:08

Anywhere could post something cool and fitness and

1:20:10

the algorithm from Instagram would be like Oh

1:20:12

Burt wants to see this and

1:20:14

it would show It to me so

1:20:16

it's just endless the amount of people

1:20:19

that are out there Actually

1:20:21

sharing good information if you're willing

1:20:23

to open up your mind diet

1:20:25

stuff Because you asked me and

1:20:28

because I'm super passionate about this,

1:20:30

please Stay away

1:20:32

from trends if you eat three

1:20:34

meals a day that look like

1:20:36

a protein a carbohydrate into

1:20:39

vegetable You're probably doing

1:20:41

really good And if

1:20:44

you like meat and steak and

1:20:46

blueberries and honey by all means

1:20:48

go with that diet But

1:20:50

know that it's not you know some

1:20:53

secret message the diet world I would

1:20:55

never Go be a nutritionist. It

1:20:57

seems like a bunch of people in a tiny room

1:20:59

just yelling at each other On

1:21:03

that note we'll make sure to add everything here in

1:21:05

the show notes, but thank you so much for being

1:21:08

here today Thank you for having me tan. It's a

1:21:10

real pleasure anytime, man