0:00

You are now listening to The Model

0:02

Health Show with Shawn Stevenson. For

0:05

more and visit the Model Help show.com.

0:12

Is it possible to be theater

0:14

in healthier? In our fifties, sixties,

0:17

seventies, and beyond? Their we were

0:19

in our twenties than most people

0:21

in our society are in their

0:24

twenties right now. With

0:26

our special guest a day is not only

0:28

delivering the how to where she is a

0:30

walking. Talking. Representation of

0:32

what's possible on today's episode

0:35

will be covering. Five.

0:37

Things. That. She's doing

0:39

to Beef Deter in help

0:41

year in her sixties. Than.

0:44

Most people in their twenties and these five

0:46

things that most people in her sixties simply

0:48

are not doing and I'm going to tell.

0:50

It's. Not a matter of capability,

0:52

it's a matter of knowledge of

0:55

knowing what to do in making

0:57

it a strategic, intelligent part. Of.

1:00

Our culture. That's the key. Is.

1:02

So getting these insights from somebody

1:04

who's living and breathing it walking,

1:06

talking representation is incredibly powerful and

1:09

I had such a good time.

1:11

Doing. This interview and I think that

1:13

absolutely gonna love it. It's just again

1:15

filled with powerful insight Things that we

1:17

need to know We because we don't

1:19

want to just extent or lifespan we

1:21

want to live healthfully. We. Want

1:23

to ensure that we are continuing to

1:25

live life on our terms and again.

1:28

A very very excited to share this

1:30

with you today. Now. Are

1:32

special guess is truly about

1:34

that life when it comes

1:36

to fitness and. Actually, After

1:38

the show, she shared some insights

1:41

with me about her nutrition. Revolving.

1:44

Around her workouts like what

1:46

she's utilizing for her pre

1:48

perry and post workout nutrition.

1:50

Now if you're wondering, What?

1:53

We're utilizing post workout when I

1:55

may utilizing polls work out what

1:57

I've been doing for years. Because

2:00

that muscle protein

2:02

synthesis. Because. Those.

2:04

Muscle cells being so hungry

2:07

little internal, hungry hungry hippos,

2:09

the gobble up these nutrients

2:11

to rebuild our muscled come

2:13

back. Even better, we need

2:15

to provide ourselves with high

2:18

quality protein. Other several types

2:20

of protein supplements available on

2:22

the market today from plant

2:24

source to animal source, but

2:26

the vast majority of peer

2:29

reviewed clinical evidence supporting the

2:31

benefits of utilizing a protein

2:33

supplement post workout. Are.

2:35

Done. On way

2:37

protein. But here's the key:

2:40

The quantity, The quality. Absolutely

2:42

Matters! A randomized double blind

2:44

study published in the Journal

2:46

of Nutrition found at overweight

2:48

test subjects who instructed to

2:51

consume whey protein daily for

2:53

twenty three weeks loss more

2:55

body fat mass had a

2:57

greater loss in their waist

2:59

circumference and a greater reduction

3:01

of circulating gran and levels

3:03

which is our major hunger

3:05

hormone Compared to test subjects

3:07

taking daily soy protein or

3:09

and isogenic carbohydrate drink, the

3:11

was really interesting. About the

3:13

study that the test subjects

3:15

stretch to make any other

3:17

dietary or lifestyle changes, Just

3:19

adding in this high quality

3:21

whey protein lead to these

3:23

results In the grass bed

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whey protein that I've been

3:27

utilizing four years is from.

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fitness equipment. Things like Still Clubs

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steel, Macys, their Primal Kettle Bells,

4:00

They are hide core bags in so

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much more. Definitely check them out. And

4:04

by the way if you are looking

4:07

for a plant based protein on his

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got your back there Because they're also

4:11

leading the industry that they've got the

4:13

science to back it out. Do not

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utilizing beginning to study they put away

4:18

protein versus the so I approach. I

4:20

know there are some benefit see know

4:22

the soy protein as well but the

4:24

very best plant based protein. Is

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what you gonna find at on it so that's what

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you're looking for. The couch. And

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the it gets him percent off door

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wide Gone on it.com for size, model

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and as get to the Apple Podcasts

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are viewed week five star. Reviews Little

4:40

doctor for I keep. I just listen

4:42

to your episode with Doctor Burkhardt. Any

4:44

covering toxicology improve I'm I'm I'm a

4:46

sinner of the model. how to sell

4:48

and it is great all the research

4:50

and information you share. I would not

4:52

brought up with that health and nutrition

4:54

advice and I look for every morning

4:56

when I listened you getting ready for

4:59

my day. I have a lot of

5:01

past episodes and and catching up on.

5:03

think you. Know Thank you thank

5:05

you so much for being a part of this

5:07

mission and they can be a part of your

5:09

life are to be to appreciate that and I

5:11

do not lately. So thank you so much for

5:13

sharing your time in your heart and listen if

5:15

you've got to do so, please proper with Apple

5:17

podcasts and leave a review for the model whole

5:19

show which we do appreciate that and now the

5:21

ski to our special guest and topic of the

5:24

day. Jd Birds in

5:26

is a triple board Certified Nutrition

5:28

Experts In Fitness Hall of famer.

5:30

She's the author of multiple New

5:33

York Times bestselling books as he's

5:35

been featured everywhere from Pbs to

5:37

Doctor Oz to Re to raid

5:40

Access Hollywood to the Today Show

5:42

list goes on in on. She

5:44

truly is an icon. In.

5:47

Fitness and on this episode will

5:49

be hearing her very best strategies

5:51

to have such incredible health and

5:53

longevity. The studies conversation with the

5:56

one and only Jj Birch and.

5:58

Or right, It's very rare that we

6:01

have a true fitness I car like.

6:04

The definition of the where you need

6:06

it you probably have. You already have

6:08

awards. I have one award which is

6:10

a Fitness Hall of Famer Hall of

6:12

Fame. Hi. Sorry go to have

6:14

a now I should have the arm wrestling. A

6:16

word to. Root. Out and even know. The

6:19

of course you got the guns

6:21

are you? But I didn't know

6:23

it. You can use a way

6:25

to do as a member. About

6:27

the I did October Fest in

6:29

Sacramento and I won the arm

6:31

wrestling contest and make Macau it's

6:33

from profit. First we tied. See

6:35

think you know a girl. I

6:37

know you know that out there

6:39

decimated well. Today I want to

6:41

talk about. Five.

6:43

Things and we talked about this a little bit

6:45

but we're really gonna ladies Things L Five

6:47

things that you're doing to be fit in your

6:49

sixties and most people just simply aren't doing.

6:51

and I think. It has a

6:53

lot to do. They just don't know. Number. One

6:55

in of just of course the ideas about what

6:58

aging a supposed to look like and I've talked

7:00

about this. would you have talked about this with

7:02

our friends he notes and talking go behind your

7:04

back like with Cynthia for example dislike you really

7:07

do as far as and you give us like

7:09

a road map. I might have kicked Cynthia's but

7:11

a little bit on the last time I saw

7:13

her. Good. Just a tad

7:15

since sometimes under his desk he in gotta be

7:17

they've been a little but there is. To your

7:20

point, there's this whole idea as we age that

7:22

we're going. To slow down the things will

7:24

get harder and like What if that wasn't

7:26

the case with good. Enough. To be that

7:28

way, you know. I had this wonderful

7:31

conversation with Ellen Langer Er Doctor Alan

7:33

Langurs Caesar to worsen the Psychology department

7:35

at Harvard. First woman to receive tenure

7:38

in the psychology department at Harvard. She'd

7:40

been running experiments on my vileness. Sister.

7:43

Nineteen seventies mouth And you know

7:45

what happens is we start to

7:47

use kind of this cultural construct

7:49

of what aging looks like to

7:51

affirm things right and homes. for

7:53

example, if we get an injury

7:55

when we're in our twenties, you

7:57

know doing some active thing will

7:59

just. Rocket up to like I just you know

8:01

got injured and I'm just going to do stuff to get

8:03

better but if it happens when you in your forties it

8:05

is I on get older if it happens in your that

8:08

you know what I mean. The site. Instead

8:10

of focusing on what things I'm going to

8:12

do to get, well, We. Start to

8:14

tell ourselves a store in ourselves or listening. Raid.

8:17

And so. You. Know we have

8:19

such an ability to change his narrative

8:21

and starts with us doing stuff with

8:24

our body. If we do have this

8:26

use it or lose it paradigm with

8:28

our bodies and so I want to

8:30

talk about these five things. Number one

8:33

surprisingly which is kids do it all

8:35

time who's running around and jumping. Let's.

8:38

Talk about that! I know and have

8:40

fun doing it. So as I was

8:42

really looking at what would be the

8:44

perfect exercise prescription for someone forty plus

8:47

because when you look at what starting

8:49

to happen. Thirties forties.

8:51

You hear about losing muscle mass.

8:54

But that is not the real issue

8:56

when you look at at mean it's

8:58

really the quality of the muscle so

9:00

it's much more. You're losing strength and

9:03

you're losing power. That

9:05

the ones and that's the moment you

9:07

think about it like you are on.

9:09

Give my dog example Type Two little

9:11

dogs have a two year old dog.

9:13

Any seventeen year old dog both chihuahua

9:16

mix as my now seventeen year old.

9:18

a slow she's shuffles may begin. Of

9:20

course my two year olds running around

9:22

like a crazy little dog and you

9:24

just watch people as they get older

9:26

they start to shuffle. they don't pick

9:29

their latest, don't move fast and it's

9:31

actually how fast you can gulp. Splay

9:33

The Stairs is a great. Predictor

9:35

of all cause mortality and it

9:37

is use lose it So a

9:39

cool place to start with that

9:41

is to do a jump test.

9:44

This. Is when you can do at home it's super

9:46

easy you can. I'll give you the links he can

9:48

put in the shown at all he does. he take

9:51

a pencil and you jump as high as you can

9:53

and marks a while. And then

9:55

you just reach her hand up and mark the

9:57

one. You take the difference and then you know

10:00

my the to your age and sex. And

10:03

it will show you and then you off

10:05

see trained for it. Right?

10:07

Because if you think about it, we're not

10:09

doing fast powerful movements and even when we

10:11

do start to go into a lot of

10:13

the stuff they they tell us do as

10:15

we age, walk, Do yoga,

10:18

Do Plot in these are important. We

10:20

want the balance but we also need

10:22

the speed, the power, the agility. Which

10:24

means we gotta train. For it. And

10:26

I think I might have told you

10:28

last. Summer's here! Tim and I decided

10:30

we're going to start taking classes. And.

10:34

I have to go take a class. And have

10:36

someone else and do something with me to

10:38

first start it. Otherwise, I get right and

10:40

I think we all deal and will just

10:42

keep doing the same thing we've always done.

10:44

And if you're doing that as you age,

10:46

you're not progressing. You're actually slowly declining like

10:48

the real definition of exercise has to do.

10:50

More than you're used to see. Your body

10:52

has to adapt. And so

10:54

we go to this hit class and the joke

10:56

was we were. Like. Not

10:58

just the oldest people in the class,

11:01

I could have not just given birth

11:03

to three. One class or pride could

11:05

have skyn out There probably really are

11:07

more like my grandkids right? So did

11:09

see one class or or early twenties

11:11

super set and we're doing for bees.

11:14

And Turkish get ups and

11:16

sprinting and I was so

11:18

ridiculously. Sore after walked out for

11:20

a week. A week. And

11:22

I mean I work out every. Day so it's this

11:25

is ridiculous of got a challenge my

11:27

body to do the things I'm not

11:29

used to doing of which jumping and

11:31

I think we do that no really

11:33

controlled setting like a great way for

11:35

someone to start is just to do

11:37

and air squads over a chair and

11:39

then at the end of years quite

11:41

jump up slow but. right?

11:44

Not hard at all. Little air

11:46

square plus a little half. Yep.

11:49

I love that. I mean you can do. Think as

11:51

a status. That we use to his

11:53

kids were we just would like bound across the

11:55

yard. Skip. These.

11:58

These inputs again if you thing. About it.

12:01

You. Know even interest Kurt Coasters today you

12:03

know the still working and to their

12:05

sixties, seventies, eighties nineties and beyond and

12:07

sometimes you know if you're for example

12:09

trying to cross a creek and you've

12:11

gotta hop on this thing where you

12:13

know just being able to get from

12:16

one place to the next the terrain

12:18

is and always gonna be this can

12:20

a uniform thing that we usually train

12:22

on here as we trying to kind

12:24

of simulate what life would be like

12:26

rather two weeks we actually we we

12:28

end up and trouble cause we try.

12:31

To create to protect of of an environment.

12:34

And life is not protected. I like to say

12:36

that we're not training to get better training. You

12:38

gotta train, Get better life. Which means you do

12:40

something in a protected environment to start like a

12:43

squat because I hear people say I can't squat

12:45

because I've got bad knees or pad back and

12:47

I think well what if the reasons why you

12:49

think you shouldn't do it as his to reason

12:52

why you should to Jurgen be squatting every day

12:54

everyday get up off the toilet, you get out

12:56

of a cherry of squatting and so let's put

12:58

it in a controlled environment and then start to

13:01

do things that will make you a little unstable

13:03

or audible. A power. Or idol jump because

13:05

that's what can get you in trouble

13:07

out in the wild, right? Yeah, yeah,

13:09

I love this statement. You know we

13:12

hear this thing that practice makes perfect.

13:14

That is really practice makes permanent. You

13:16

know, our Kelly Storage? Sure that we

13:18

insist sake. These are these inputs you

13:20

can if you're going to live life

13:23

just. Period. You gonna need to

13:25

be able to squat and so do it in

13:27

a controlled environments. He can do it in the

13:29

real world us would. It's supposed to be all

13:31

about so I love that. So doing some air

13:33

squats with a little hop. Ah, is

13:35

there anything else or any other inputs The

13:37

weekend can add in the train for being

13:40

able to jump a little bit more. So

13:42

when you think about movement patterns we've gotta

13:44

be able to do you know, Forward back

13:46

and so that would be a simple squad.

13:48

A squat, jump side to side and sell

13:51

arab side to side. I look at something

13:53

as simple as in this is by the

13:55

way where you can use a Trx if

13:57

you're nervous to start with just to hold

13:59

on. Or little assist. Ah, but

14:01

you can just do side bounds.

14:04

Or a skater jump.

14:06

A Skater Jump This is where your you are.

14:09

You jump to one side then you jump to

14:11

the other side. the new gyms it's Escape Skating.

14:14

On him always gate and right still

14:16

jumps. Even and mean Jumping

14:18

Jacks. You're moving your leg

14:20

out to decide right but also geared job.

14:23

Ski. Jump. I called skater jumps but

14:25

that's my term for it. Okay,

14:27

I know there's other ways I'm.

14:30

A wood shop because you also need to rotate.

14:33

Right so you can do

14:35

some rotation with your ski

14:37

jump. That might be a

14:39

skier jump in my book. It's a skater jump

14:42

because I haven't skied since I. Was

14:44

in my calling. Who's up in on skis

14:47

anyways? I'm dismissing the tides. Are you such

14:49

a fun skis? Of course of course you

14:51

do. So the wood chopping. Throwing

14:54

a ball? You know there's a lot of

14:56

stuff you can do. I think medicine balls

14:58

were numerous. Ah, fantastic things you can do.

15:00

I think we've talked about this. Don't you

15:02

have a bunch those at home or where

15:04

they kettle bells that you haven't But my

15:06

kids grub thinking that balls for heavy. And

15:09

that's just way they were. But think about

15:11

what you could you just holding onto heavy

15:13

ball and moving it to decide to in

15:15

a wood shop here. I love that hello

15:17

that ten town you can even. Sort

15:20

of simulate part of a jump just

15:22

doing a Meadows Medicine Ball slam. You

15:24

know when you're raising up and kind

15:26

of getting up on your toes in

15:29

enforcing your energy to the ground is

15:31

so many cool ways to to employ

15:33

this focus on Power Ray in having

15:35

that because again if you don't use

15:37

it you lose it. And so having

15:40

this employed and you doing exceptional things

15:42

in your sixties and giving us the

15:44

blueprint of what it with his look

15:46

like Susan wanted the next one hand.

15:48

this is is not. Just walking.

15:50

Just walking. obviously. Our. Genes

15:53

expect us to walk. But.

15:55

One of the things it's you been

15:57

putting into play is walking with a

15:59

low. Walking with we'd talk about now

16:01

I'm trying to find a cute or wracking best.

16:05

As as I go right where the cute bragging

16:07

best for the women. So. There was a steady the

16:09

came out that looked at three. Groups one was a

16:11

control group and then one group was told watched

16:14

while thousand steps a day. One group was told

16:16

was twelve thousand steps a day but three times

16:18

a week at intensity for thirty minutes That was

16:20

it. That group both

16:22

both as. Groups had an improvement in

16:25

their Ldl see, but that was it. The

16:27

group with the intent see added same amount

16:29

of steps. And. Many would

16:31

argue probably a little less time. rights

16:34

They actually had better body composition, better

16:36

Hdl, better waist circumference, better blood sugar

16:38

just by adding a little bit of

16:41

intensity. And so you look

16:43

at them, go twelve thousand steps. Easy.

16:45

Enough to track, but add in that

16:48

intensity and I live in Florida somewhat

16:50

more. What am I gonna do? Great

16:52

arena. There's no hills here unless I

16:54

go find a bridge so the easiest

16:56

things to add in a rocking fast

16:58

and need cool thing with a wrecking

17:00

vast and there's a couple of really

17:02

interesting things about written. a sore spot.

17:04

You can progress with it so you could start with

17:06

five pounds and go to ten pounds and go up

17:08

from. There on. But.

17:11

The other interesting thing so think

17:13

that is someone's losing weight? They.

17:16

Will have a metabolic adaptation. Because.

17:18

Some other you know if you look at

17:21

your metabolism somewhere. metabolisms based on how much

17:23

way to i we always when have more

17:25

muscle because them are going have a better

17:28

basal metabolic rates but still you're gonna lose

17:30

some of that weights here from your daily

17:32

clerk needs are going to download that board

17:34

if you just working best to compensate right?

17:37

Listen to the time. Here. Is

17:39

so many ways to go. Bucket of course

17:41

and get a fancy pants are rocking Best

17:43

door grab yourself or a backpack and you

17:46

know get a nice and snug and putting

17:48

up. Maybe we played in their stress and

17:50

water bottles back there mean there's a lot

17:52

of different ways to do the such I've

17:54

been looking Exos: I wanted to travel rock

17:56

investment worse is or water bladder angle? Why

17:58

making this hard? I can. The just

18:00

have a backpack and throw water bottles

18:02

and the that vet if you think

18:04

about his longevity piece of the surmise

18:06

me my mother in law who he

18:08

knows be from Kenya she share with

18:10

me for example you know people be

18:12

working with their with their child in

18:14

obediently strapped to them and you know

18:16

you think about we hear this concept

18:18

of being a hunter gatherer. right?

18:21

So both of these inputs and

18:23

we be doing this into advanced

18:25

age are carrying things. Right?

18:27

And this is kind of a constant

18:29

part of the day. you're carrying things.

18:31

How often are we doing that today,

18:34

right? So given that that input the

18:36

epigenetic input, Add a little bit of

18:38

a load from time to time, at least. And.

18:40

You're going to get more metabolic bang for the bucket. And

18:43

here point like look at opportunities

18:45

to carry things. I notice the

18:47

gym. I was always trying to get my weight

18:49

bench closest to the dumbbells as can the left.

18:52

And then I went. What Am I doing? I. Can

18:54

actually. Need to be far away from those

18:56

dumbbell site. The farmer carry those dumbbells overt

18:58

from and be. It's when I used to

19:01

work out at a gym in L A

19:03

and I was still laugh because there is

19:05

a staircase in an elevator to the gym

19:07

floor and then to the cardio for people

19:09

take the elevator to the cardio floor. Physicists

19:11

assists the i'm in a kid you not

19:14

There are A so we're covering. The.

19:16

Five things you're doing to be: sit

19:18

in your sixties as most people simply

19:20

aren't doing. The. Thinness. I

19:22

current a d birds in this here sharing

19:24

these a insights. So what is the next?

19:27

one? And one thing to point out is.

19:30

A. Lot of some of the things that that I'm

19:32

talking about. I really just started focusing

19:34

on. But

19:36

not this next one. So

19:38

like really introducing the power.

19:41

Ice to think about that last.

19:43

Year. I'll be honest, I just

19:45

wasn't focused on I went. Oh,

19:47

I'm losing this. However, I've always

19:49

lifted happy. So this number

19:52

three I've I started lifting heavy when I

19:54

was in high school. I worked out with

19:56

the football team and high school because we

19:58

didn't have Kim back then. You know, Or

20:00

of the jazz her size and

20:02

had little pink weights and because

20:04

everyone's afraid of getting back and

20:07

so it. But the interesting thing

20:09

is, I've really been focusing now.

20:11

On not just maintaining what I

20:13

have been. Increasing muscle and so

20:15

I've been messing around with a lot

20:18

of different things to do that. And

20:20

I think what's important and lifting

20:23

heavy is it's what's heavy for

20:25

you. To that to be clear. So

20:27

as good as a some it's I left my. How

20:30

much can you left in good form

20:32

if you are just hearing this the

20:34

very first thing that you do as

20:36

you teach your muscles and nerves to

20:39

talk to each other in good form.

20:41

So I believe that we should be

20:43

focused on multiday joint compound movements that

20:45

mimic. The and activities

20:48

of daily living because that can make us

20:50

better at Nice. So again to decide to

20:52

pick only one thing it would be a

20:54

squat cause it's so classically what we have

20:57

to do. All throughout the day I look

20:59

at a squat, a pull up, push up,

21:01

and overhead press. I focus on these big

21:03

movements. I don't really focus on core, I'll

21:05

throw it in every one small during arrest

21:08

break. But me, if you're doing those exercises

21:10

correctly, you're really using your core. And the

21:12

reason I like to focus on those is

21:14

not only do they transfer over to everyday

21:17

life. But they're very mad

21:19

about the costly you're using a lot

21:21

to do them. They'll also always limb

21:23

you buy your weakest area which is

21:25

what you want. Any way that we're

21:27

hitting it hurt. right?

21:30

You know you go do a bunch of leg

21:32

extensions at the gym, which unless you're in the

21:34

marching band, they don't know how useful that is

21:36

for you. I'm doing video games. Your. What

21:40

am I going to do in life that this. That you

21:42

know you do that. But what about your

21:44

glutes? And what about your

21:46

erectus? My nice. So let's do things that

21:48

are multi joint that are functional and then

21:50

you're going to do the heavy sweet you

21:52

can and good form but there's a wide

21:55

rep range that you can do so someone

21:57

who is concerned about getting injured could go

21:59

lighter and longer. They could do bnl two

22:01

or three sets of three repetitions as long

22:03

as when they get towards the and they're

22:05

getting to a point where they feel like

22:07

me but they only have one or two

22:10

left in the tank. And.

22:12

In general I find that what people think it's

22:15

left in the tank as and close to like

22:17

they're not push as hard unless you get to

22:19

that point where you just about to sacrifice form

22:21

and stuff. So this is

22:23

gonna like a happy accident. Like a really. Is.

22:26

Hitting me today that you were such an

22:28

early adopter. Of lifting heavy

22:30

weights, you know this kind of by

22:33

the nature of the environment. detour it.

22:35

right? And so. You

22:37

seat lid literally. When we see you, we see

22:40

the outcome of that. And having

22:42

that input early on. But even

22:44

with that, just like you just

22:46

said, you know you're You shifted

22:48

focus to more power generation. but

22:50

because you were doing that, you

22:52

are already doing another power generating

22:54

movement. Do lifting heavy weights, yeah

22:56

and adding in of course some

22:58

different inputs with the agility and

23:00

in. Jumping. And bounding and things

23:02

like that. But you were getting most of

23:05

the bang for the buck. like lifting heavy

23:07

weights addresses a check. So many boxes, right?

23:09

Bright and. It is. I'm

23:11

not quite sure how it even happened. I.

23:13

Started lifting weights for that high school football team

23:16

at. such a bizarre thing to think about now.

23:18

but. At the time I was in

23:20

gymnastics and. Point Ballet which. Are.

23:23

Really ridiculous for six foot tall, wrong

23:25

sports right? They kept trying to get

23:27

me into Bath chronic have gone over

23:29

to those but I really liked string

23:31

spurts there were I always felt most

23:33

comfortable. I'm so I'm fortunate with that

23:35

in a lot of what you when

23:37

you think about resistance training there are

23:39

certain concept called high velocity resistance training

23:41

and once you have your foundation and

23:43

place which is somewhere in the eight

23:45

to sixteen weeks to really get that

23:47

sunday she don't want to rush it

23:49

because you want to make sure your

23:51

connective tissues ready like when. You're first

23:53

starting resistance training. state your muscles a nurse

23:56

to talk to each other, and you get

23:58

your connective tissue to respond. And

24:00

once you're at that point now, you

24:02

can start pushing things faster and harder

24:04

and doing shorter sets were gonna pull

24:06

more strength. and because as you know

24:08

it's you'll get you'll get your muscles

24:11

to grow, when you'll get some strengthen,

24:13

you'll get some power doing whatever you're

24:15

doing. but if you really want to

24:17

focus on them with a little bit

24:19

different like you really want to focus

24:21

on moving fast specially in the content

24:23

or curse shortening face. And

24:26

they have a year goes gonna pull

24:28

and more strength right? That for as

24:30

hard shorts, You know, Five.

24:32

Repetitions Three repetitions versus doing.

24:35

this is a set of

24:37

thirty. Now. For

24:39

you, what do you think is in

24:41

again word talk about somebody who is.

24:44

Where you know they're semi consisting working

24:46

out, And the looking at, you

24:48

know, maybe adding a little bit of muscle? And.

24:51

Or you know, maintenance and how

24:53

many. Tommy. Tacitly Be training for

24:56

example you mentioned you know pool the press

24:58

squats how many times to the be training

25:00

legs for example each week. So let's take

25:02

someone because there are the new regained so

25:04

levers first starting your. And so much luck

25:07

cause you're gonna let me. It's like.

25:09

Hero. You know anyone when I work with

25:11

someone in their new I know that can

25:13

see Mike I'm the smartest person on the

25:15

planet For about four months then you start

25:17

to level off some but you will have

25:19

those new began to the person is always

25:21

been working out. That now goes all right.

25:23

I gotta get out of this right on

25:25

the things that you'll want to look out

25:28

there. Number One. I was

25:30

like to know where and starting citing. That's

25:32

a good time to go. Okay. What

25:34

is what can I do And a pushup?

25:36

Hammy pushups? Could I do? Some. Reports

25:38

Can I still write? It may be that

25:40

you can't do one. pull up to start

25:42

a needle assist doesn't matter than going to

25:44

flex term hang. How many those can you

25:46

do? You know how

25:49

many squats he do? how much we can. You

25:51

use a tiny get in, a baseline of where

25:53

you're at and then. I like to.

25:55

Rotate things and so I'll get. I'll do

25:57

one thing for about eight weeks from really.

26:00

Focused but with in that I might

26:02

vary up the raps and sets a

26:04

little bit. So let's say that I'm

26:06

doing focusing really on squats will one

26:08

day that we can might just do

26:10

squat shops and a might do squat

26:12

jumps on an hour, twelve or sixteen.

26:14

it's platform and I'm not jumping back

26:16

down. By the way I'm focusing just

26:18

on the jump up on. If

26:21

I'm doing. Pushups. Then I might

26:23

do push ups with the little.

26:26

Pop. At the end right not to

26:28

hold jack plants, clap by, little pops

26:30

on and then pull ups I just

26:32

I can only do right now I'm

26:34

at six for said to six so

26:37

than am I just don't do one

26:39

or two extras and than one or

26:41

two more accuracy to start pushing it

26:43

a little bit more to see where

26:46

you can get be as once you've

26:48

got that foundation down the way you're

26:50

going improves your guinea either. at exercises

26:52

at sets and reps, add speed, add

26:54

weight so something's gotta. Gotta go harder.

26:57

And I think one day. A week. It's fun

26:59

and this naturally happens for me.

27:01

To say travel is all. Throw

27:03

in more speed and power work

27:05

that's not as heavy. so I

27:07

might do kettlebell swings or medicine

27:09

ball throw up in the air.

27:12

I'm. Would shops

27:14

Burpee use. Jumping

27:16

Jacks all that stuff and I can.

27:18

pretty much I mean I can. I

27:21

could take them into the gym and

27:23

thirty minutes and by the floor with

27:25

doing. As

27:27

says, if you do more of a

27:29

four minute I'm really all out and

27:31

walk around for three in it gives.

27:33

not going to do that for long.

27:35

So basically we're looking at one day

27:37

of focus training for certain body parts

27:39

and in another day where your training

27:42

your body parts but train him differently.

27:44

Well what I would say assess. It's

27:46

really. Can depend on what your goals on.

27:48

That's why you've gotta know when you're come

27:50

and go or right what is. My most

27:52

important thing is it. Simply.

27:54

Building muscle. And. If

27:56

so, you know we want to have great

27:58

quality muscles. A building muscle is it getting

28:00

our strengths? Some people don't want to really

28:03

build muscle but they'd like to have more

28:05

strength and you can actually do that without

28:07

getting as much muscle cars muscles going to

28:09

be fc the longer sets with more volume.

28:11

Or maybe they want to build power. I

28:13

think whichever one you want to focus on

28:16

you still need all of them. So let's

28:18

say that you are. I think. Ideally

28:21

spicy for women. If we can train

28:23

each body part three times a week

28:25

is gonna be better. Within.

28:28

That either listen to your body cause if you

28:30

go and do what I did where I just

28:32

smacked in my quads then take a little break.

28:34

Go through it, do at light. I

28:37

think we're better off doing things like the

28:39

not doing anything like i'm not nine to

28:41

just rest, do something else to, some are

28:43

sort of yoga, do some walking but let's

28:46

say that you want to, You want to

28:48

build muscle and you like some parents shrinks.

28:50

I would say three times a week you

28:52

want to hit those three body parts. There's

28:56

a provide a pushing. those would

28:58

be things like pushups, overhead presses,

29:00

depths. I like compound most a

29:02

joint exercises when we can do

29:04

things where you have to incorporate

29:06

balance. Awesome because in life are

29:08

not bolted to the floor so

29:10

even know hypertrophied gains can be

29:12

the same using a machine or

29:14

using free weights it's not can

29:16

be the same for your nervous

29:18

system and balance and all of

29:20

that someone ever we can move

29:22

to cables are free weights or

29:24

bodyweight if it's enough. I think

29:26

you should do it that way so that

29:29

might be a push up at my be

29:31

dumbbell presses that the same type of thing

29:33

where from your chest working, your occupy your

29:35

front of your shoulders your triceps then it

29:38

may be an overhead press. I love those

29:40

because the axial node the spine. so when

29:42

we look at something like bone density. Boned

29:45

and season lagging indicator. Of crappy

29:47

muscle to psych unit. blood sugar

29:49

instability is a lagging indicator of

29:52

poor insulin sensitivity, right? So if

29:54

you are focusing and having great

29:56

muscles, likely you'll never have abundancy

29:59

issue and. If you do have a

30:01

boon and see issue pushing weights over your head.

30:03

Is. Fantastic as a load your spine and

30:06

load your hips. To. Psych of

30:08

what investors great for abundance he tilts.

30:10

I love overhead presses, plus it's super

30:12

functional. We have to put stuff. Places.

30:15

Overhead So and you could do an

30:17

overhead press standing on those who ball

30:19

as you. I'm you know is you

30:21

get better as you progress. And dumbbell

30:23

presses? not. I'm not a barbell so

30:26

any of these things I'm doing dumbbell

30:28

presses, not a barbell. I want to

30:30

have to balance and stabilize use my

30:32

core to be able to do that.

30:34

I love Deaths. I was caviar since

30:36

got a shoulder problem but I love

30:38

deaths because in life for pushing ourselves

30:40

out of things so depths are very

30:42

functional. And then for

30:44

upper body pulling that would be things

30:47

like a pull up which a black

30:49

pull on is a good mimic for

30:51

that's I'm. A bent of a

30:53

row sort of my most favorite has

30:55

in life. We pick stuff up off

30:57

the floor and upright rows. And.

31:00

Then for and that's flats and biceps and

31:02

back. the shoulders and shoulder girdle and then

31:04

hip anti hinting are things like spots. and

31:07

step up and love. Step up because we

31:09

gotta get up the stairs right with stuff

31:11

You know you look at him, go uncaring

31:13

stuff up the stairs that to step up.

31:16

And. I like lunges

31:18

inside lunches because there's agility to

31:20

that if to catch yourself. And

31:22

and I like Daedalus. and I've

31:24

been playing around a lot with

31:26

what's called a A One. Legged.

31:29

Romanian dead lift. Home.

31:31

And like when I first started those ago, I

31:34

am so bad at this. This is unbelievable. And

31:36

I will tell you going to the gym because

31:38

I have a gym at home too but I

31:40

purposely made myself due to the gym where it's

31:42

embarrassing cause here I am a fitness Hall of

31:44

famer spit on know it's as that their pride

31:47

look and be gone but as with that lane

31:49

for all over the corner falling over during that

31:51

one legged Romanian dead lifts but. In

31:53

a it's gonna push yourself pass with to the

31:55

things that are hard. You do hard things at

31:57

the gym. You can do hard things in life.

32:00

So I would say you pick pick

32:02

at least two those exercises. I think

32:04

three is better for each area. Now.

32:08

You wanna do each area three times a week for

32:10

doesn't mean have to do. All. Of

32:12

them together. I love the whole i

32:14

don't like the name of the exercise

32:16

Snacks by love the exercise Snacks concept

32:19

where you can do your workouts all

32:21

day long. I think in a perfect

32:23

world in a we'd get up in

32:25

the morning have our whatever morning routine

32:27

is Minds coffee. Coffee

32:29

Meditation Month the opposite metics from coffee

32:31

and then whatever else you're gonna do

32:33

but get in a little hit or

32:35

movement and then at some point throughout

32:37

the day you do your push circuits.

32:39

Then. Maybe you do your pull circuit than

32:42

the next a do your hips and thighs

32:44

if it doesn't matter since you're getting it.

32:46

And three days a week with a good

32:48

warm up overall than a warm up sets

32:50

of a Monday squats may be holding a

32:52

fifty pound dumbbells. I just

32:55

told him like a twenty pound or to start

32:57

and then I'd go to three third sets. With.

33:00

The sets been whatever the weight as I'm holding

33:02

by the time I get to the and I

33:04

feel like if I I could do maybe one

33:06

to. Ninety seconds

33:08

to two minutes. Do. It again.

33:10

So for building that would be

33:12

best for power. just add some

33:14

speed, especially on does it You

33:16

want to speed on the concentric.

33:18

So the concentric is on the

33:20

push up that's pushing away from

33:22

the ground. on the pull up

33:24

that's pulling yourself up on the

33:26

squat that standing up. it's on

33:28

the shortening phase of the muscle

33:30

on. A cell on the

33:32

hard part of it and the other part of it

33:34

is. One day a week

33:37

in you can either do this one day

33:39

a week or easy to one week a

33:41

month with Harry. Wanna do it? But I

33:43

think I'm going to give you so like

33:45

specifics one day a week. Let's say you

33:47

said doesn't than to be my hard Saturday

33:49

where I'm gonna do. Three. To

33:51

four sets. Six. Repetitions.

33:54

Heavy. As I can go fast as I can

33:56

go. And assists and was greatest.

33:58

You're going to the gym for. You. Might.

34:01

You might need a little longer break

34:03

in between sets, but if you could

34:05

do, you know, ten pounds? At ten,

34:07

you're probably going to be doing more

34:10

like fifteen pound dumbbells, right? So. Did

34:13

that make sense? Course I guess and I

34:15

loved a little extra things to added and

34:17

like the overhead press and you know these

34:19

are the things people don't think about. You

34:21

know a friend of mine ah his son

34:24

is you're going to get fit right now.

34:26

you know, get himself into shape. A college

34:28

athlete, former college athlete and you know says

34:30

he's like trying to get the get his

34:32

core to get a good the six pack

34:35

and he saw a photo of me all

34:37

lies who's been asked me a lot of

34:39

questions here now he didn't know what I

34:41

did, I'm assuming and Tom. I'm like Bro

34:43

the cause he's like a day at develops

34:46

hanging leg raises. I did the you know,

34:48

stability ball current. I did all this stuff.

34:50

I'm like bro just need to focus on

34:52

dead lives. Overhead presses. He did. Think about

34:54

that. Overhead press is like us is like

34:56

a standing plank. Urinal. And

34:58

so many and you're getting the benefit

35:00

of work in these major muscle groups.

35:02

To the you know this complex muscle

35:04

groups wow your abs have to take

35:07

on to keep you stable and I

35:09

love I love Farmer carries by the

35:11

were love love that and of also

35:13

would have implemented recently is doing on

35:15

even weights right? So when one hand

35:18

I might have you know a stiff

35:20

be six pound primal bell the other

35:22

hand is like a thirty six pound

35:24

one in just getting my brain and

35:26

nervous system. The ability to like and I

35:29

don't do that is like the primary set

35:31

but just a little sprinkle and I'm input

35:33

because also life doesn't always hand you will

35:35

most often doesn't have can do even forces

35:37

right? So just in a controlled environment being

35:39

able to do these things and again I

35:41

just feel more adaptable. I feel more capable

35:43

than ready and I've ever been here it

35:45

is by in is The thing is is

35:48

a change in thinking A i get older

35:50

because I know we both went to the

35:52

phase of like we do our kind of

35:54

wrote things and you know push pull all

35:56

the things but does being. Able to add

35:58

these things and like your chain. Hey,

36:00

gaining speed on a certain days is

36:03

brilliant. Allen thrown things. Around it is that

36:05

it is a mindset. Thing note of so

36:07

interesting is that I didn't check

36:09

in with desk I had all

36:11

these goals for fifty and then

36:13

i was in the fifties. And.

36:16

I just went on auto pilot and I didn't think about it

36:18

and I let. The. Talk

36:20

out there start to get in even

36:23

I wasn't paying attention to it. If

36:25

you don't tightly mentor environment you know

36:27

what happens and so I can tell

36:29

myself I'm fine cause I go to

36:32

the gym he had and I wasn't

36:34

pushing myself. And a sick but

36:36

this is good for my. Age that can garbage right?

36:38

and I want to be good for my age

36:40

I don't. Once I got some Geico much of

36:42

his mother to the good for grown with dude

36:44

I just lifted more than yeah like I'm to

36:47

fly sir. Agent lifted more than you. This isn't

36:49

good for girl. this was just good. May like

36:51

get let's get real here. But it

36:53

is really that mindset of like what will

36:55

it take. To be in the best

36:58

shape be your life. Like. I

37:00

am literally in the better. Save my life now

37:02

than I was in my twenties. And.

37:04

I've always worked out and so

37:06

I know that is possible for

37:08

anybody. Mean, when I was in

37:10

grad school we had these eighties

37:12

and ninety year old master athletes

37:15

that cricket. My but maneuvered amazing and

37:17

I see them down at Gold's. Gym

37:19

people in their seventies that were

37:21

incredible. And that's it I'm

37:23

choosing to focus on at. you can focus

37:25

on all of that and negativity out there

37:27

about what's happening and what happens the age

37:30

of fourteen? How are losing? Although you can

37:32

say. But. That's because you're

37:34

not doing anything. And

37:36

what is really clear is sad if

37:38

you are doing the things. But you

37:41

have to be really clear on the

37:43

things because we don't have the margin

37:45

of error that we hadn't our twenties.

37:47

that if you're training specifically for the

37:49

things we will lose of, we're not

37:51

training for them like balance like flexibility,

37:54

like stability, like agility, like power and

37:56

strength. We can train for all of

37:58

those things. And then we. After lose

38:00

any of that. Dog better

38:02

make sure died styled and to write a

38:04

quick break Common Up will be right back.

38:06

If you saw my circle of friends, I

38:08

think you'd be surprised to see how many

38:11

friends I have that are twenty thirty forty

38:13

years older than I am. I think it's

38:15

one of the most valuable gifts that we

38:17

can have in this lifetime is the access

38:19

to wisdom and people. Stick your some things

38:21

out. And one of the things that my

38:23

seventy year old friend and mentor share with

38:25

me is how vital it is to build

38:27

and maintain muscle tissue as we age so

38:29

the we can continue to do the things

38:31

that we love. To do obviously long

38:33

lists cultures including those that

38:35

have the highest ratio people

38:37

living over one hundred years

38:40

or as lead tea drinkers,

38:42

But there is one specific

38:44

see that is now clinically

38:46

proven to support longevity by

38:48

supporting fat loss and helping

38:50

us to maintain our valuable

38:52

muscle tissue. A randomized placebo

38:54

controlled study published in the

38:56

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38:58

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39:00

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39:03

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39:05

body fat, and had significant reductions

39:07

in blood fat compared to those

39:09

in the placebo group. And if

39:11

you dig even deeper into the

39:13

data, you'll also find that they

39:16

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39:18

in the Placebo group as well.

39:20

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Peak life.com for such model And now

40:32

to the shit. So.

40:36

We're covering the five things you're doing. To

40:38

be sitting here sixty the most people aren't

40:41

doing. We. Covered jumping/agility

40:43

We covered walking

40:45

with a weighted

40:47

implement. Be covered

40:49

lifting heavy weights.

40:52

Was. An excellent so the next

40:54

when hast of course be diet

40:56

and. And the important thing here

40:58

is. You know, Be you

41:00

can get away with light in your

41:02

teens and twenties because you've got hormones

41:04

I'm bored that allow your body to

41:06

make muscle easily once you hit. Once

41:09

you hit like forty. plus, we've got

41:11

a couple things we gotta consider. Number

41:13

one is this idea of anabolic resistance.

41:15

which when you really look at anabolic

41:17

resistance, it doesn't. Have to happen. It's

41:19

not this magic. Thing that happens in

41:21

our thirties and forties. Yes, for not

41:23

making muscle from from the hormonal inputs

41:26

we hadn't our twenties. Yes, we're relying

41:28

on protein to be the trigger, but

41:30

we don't have to have that resistance

41:32

to it if we are exercising and

41:34

eating fruit like so we can push

41:37

past that. which is super cool. So

41:39

an exercise in it's amazing. The things

41:41

exercise can do. So exercise can help

41:43

tremendously here. so can things like Cineplex.

41:47

But anabolic resistance is our our

41:49

our resistance to being able to

41:52

use protein to trigger muscle protein

41:54

synthesis and this ideas that we

41:56

need more as we age, not

41:58

less. I

42:00

think that we need a protein for a

42:02

couple different reasons and the reason I have

42:04

people eat protein persists. I just heard too

42:06

many times that that someone didn't get the

42:09

protein and because they were false. And

42:11

literally I would go out. I. Recently

42:13

did a talk. And

42:16

national and then or know it was

42:18

in New Orleans in a bunch of

42:20

us were not eat afterwards and one

42:22

of the women was in her early

42:24

sixty. She was like the poster child

42:26

for everything I talk about. You know

42:28

she was. She was losing muscle mass

42:30

twist a little soft and fluffy. she

42:32

was normal weight but what you would

42:34

call a skinny fat writes ah I'm

42:36

not strong didn't work out walk the

42:38

little bet that was the sense that

42:40

primeval apply these but walking right. I.

42:43

Tell them all that eating protein? How

42:45

much need? Basically point seven to one

42:47

gram per pound, a target body weight

42:49

and to a city to first make

42:52

sure you get it in that you

42:54

need enough protein to trickle. That did

42:56

this doctor Donald Layman's work to trigger

42:58

Lucent trigger muscle protein synthesis. You need

43:00

those essential amino acids to rebuild. If

43:02

you're trying to lose body fat, you

43:04

actually need more of it. I'm sure

43:06

trying to build muscle, you'll need more

43:08

and we. Sit down at dinner. And.

43:10

I watch your have. Bread appetizer

43:13

which was more carbs salad which

43:15

was basically a Sunday you know

43:17

if like the delays not that

43:19

save sweet dressing and then she

43:21

ordered egg some watching this go

43:23

down right and had a glass

43:25

of wine. Now I ordered this

43:27

big steak and I'm packing off.

43:29

Peace My steak. Put it on

43:31

your plate. And says

43:33

I'm full and I said we'll skip

43:36

out on that eggplant over there which

43:38

by the way has more calories than

43:40

that. Lean meat that I just gave you.

43:43

This. Egg plant which is a

43:45

sponge as account holders is a benefit.

43:47

Yeah, no thermage an exact mm but

43:49

it's just a carbon sat bomb. You

43:51

just got eggplant soaks up. Oil.

43:54

So you just got this big breaded

43:56

cheesy a game play any sense? But

43:59

it's like that. Plat any like

44:01

a way. Well you know the

44:03

the a mogi mean many things.

44:05

Okay summer for just under these

44:08

settlements. So. She's

44:10

as your protein shaming me I said

44:12

I absolutely am and she is now

44:14

eating proteins. birth cause. She got it. I go see

44:16

you. Just did. It you filled yourself up. So

44:18

I teach people to first identify how much

44:21

protein they need and what I really liked

44:23

to do was before we do anything else

44:25

we didn't say how much protein you need

44:27

and you're getting that in at least thirty

44:29

to forty grams of protein it each meal.

44:31

I think if you're going plant any to

44:34

hit forty. I like to actually have had

44:36

little bit with giving people essential amino acids

44:38

to especially in the morning I'm but maybe

44:40

the morning and evening to make sure they're

44:42

getting what they need an hour to worry

44:45

about it. of scepticism. it's more plant based.

44:47

I know we got what we need it

44:49

and and for a week I just have

44:51

someone track that. The So they

44:53

do they have to use a food app

44:55

and track. They're tracking everything but they're just

44:57

focusing on the protein. Don't change anything else,

44:59

just focus on the prison for they know

45:02

a couple things are going to happen. Number

45:04

one, the last cigarette for. And

45:07

not just sit there for satiated, are

45:10

also full satisfied. So it's a very

45:12

different type of thing than feeling that

45:14

bloated falls. They're just falls number two

45:16

they have. like he talks about the

45:18

term effect suits. And now they've got

45:20

a bigger Clark expenditure and we know

45:22

what I'm food is somewhere in the

45:24

fifteen to thirty percent of your overall

45:26

calories a day or can be Sir

45:28

Mick effect of food. so protein is

45:30

really the only one that drives that.

45:33

And so you're going to get a

45:35

better Sir Mick affect your food. Can.

45:37

Help you detox can help you make better

45:39

food choices and I know you got it

45:42

in a the first and if that's all

45:44

you did likelier and end up eating less

45:46

you have a better Sir Mick effect to

45:48

pray drop a little bit of weight just

45:50

doing that but to wait till drop won't

45:53

be muscle and that see other important thing

45:55

said. he thought I'd make sure that you're

45:57

holding on to muscle and losing sight. That's

46:00

why I don't think anyone. In.

46:02

My perfect world. You. Would

46:04

never researched calories without

46:06

exercise. Optimal protein and

46:08

body composition tracking. The

46:11

formula right time. You'd actually know what's

46:14

going on. Here. And.

46:16

Of theirs is old Centimeter says you

46:18

can't manage to or two are measuring

46:20

rate and you know so good did

46:22

the the big hallmark here in this

46:24

is number for the list is Protein

46:26

First Eat Protein First Air. I've seen

46:28

you do this in action in their

46:31

yeah world you know We went out

46:33

to eat a couple months back and

46:35

with Cynthia was there's Wilson to Garcia,

46:37

her husband Zach my wife is there

46:39

is you and Ten and I saw

46:41

it. You know you didn't get the

46:43

everybody's good like a Lasalle lead to

46:45

start. Our views, his gimmick bremer made out

46:48

and as right into their stake. And you

46:50

know you dabble yet a little bit of

46:52

some other stuff which you you did and

46:54

practicality like us. Now you do. And of

46:56

course I'm just like this is interesting. But.

46:59

She's acting does what she says she's gonna do.

47:01

You're on your way. I really doubt here I

47:03

knew that I pretty much like I will always

47:05

start with protein and I added some vegetables and

47:07

then I'll have likes I want some else, have

47:09

a little berries and five want to go wild.

47:11

I have a little bit of sugar free dark

47:13

twisted ships with them. And none ends.

47:15

By the way, I want to circle

47:17

back a little bit because he said

47:19

something earlier that I don't want to

47:21

gloss over. Which. Is is. Impressive.

47:25

A este which is the four. Sets.

47:27

Of six posts. Pay. When

47:29

you're just like somebody like ice for

47:32

girl that's great, Nominal for. A

47:34

human being for you to do which are

47:36

doing is just like. On.

47:38

The Believable but believable like you're actually

47:40

doing this stuff as such a high

47:42

level and is so cool to see

47:44

in of. and I love this. Like

47:46

you put this. In. And

47:49

I want everybody to really listen to this

47:51

you put in your mind to challenge yourself

47:53

like to. I've gotta Agwai Was coasting in

47:55

my fifties. I had to put in my

47:58

mind to take things to another level. To

48:00

challenge my son and how

48:02

often. Do. We find ourselves coasting

48:04

right doing the bare minimum and we can

48:07

do that because for a lot of us

48:09

are bare Minimum is still going to put

48:11

us in the top five percent. How the

48:13

people you know any United States. But.

48:16

Is it? You know, like is

48:18

dat dat. Exclusive. Have club,

48:21

you know, leg is that really exceptional

48:23

And to do that, we've gotta put

48:25

something psychologically for cells to challenge us.

48:27

Yeah, so um, you know some people

48:29

are more internally self motivated and you

48:31

can just like he figure out a

48:33

thing. You know, maybe it's a particular

48:36

lifting goal, you know. but for some

48:38

people it's like signing up for something,

48:40

right? So you know, maybe an arm

48:42

wrestling competition or someone coming up with

48:44

another? What's my college coming out? Is

48:46

it A Do I thought about the

48:48

arm wrestling companies. But now they got

48:51

the slap competition to have you are

48:53

you that name know that they get

48:55

a cried across is basically like arm

48:57

wrestling table but they slapped it out

48:59

of high on d that or a

49:01

matter what you're doing that are right

49:03

that is us Daniel know be more

49:05

to her eyes are you see I'm

49:07

more Bush's legacy while but it's you

49:09

are so spawn about the challenges It

49:11

started first West's we did Deck says

49:13

then as I can write a song

49:15

wanted I wanted I have specific number

49:17

one be on the decks and I

49:19

gave him. Up my husband a goal to

49:21

they went what has to happen in order to

49:23

get their what has happened in terms of muscle,

49:25

what it's and then I started going down the

49:28

rabbit hole can. Now what do I want to

49:30

do with hit and and lactate training? Okay now

49:32

what on bail to do with balance like I

49:34

did a jumping crow the other day and yoga

49:36

and I used to go to yoga and they

49:39

would get down do Chrome or not and. I.

49:41

Come just all odds with and drink some water. During

49:44

this time yards I. Love. Yoga cause you

49:47

can do your practice and I only see

49:49

one girl in the class and she to

49:51

slicer the whole time at practice right? That's

49:54

I can look now know what are the

49:56

things that I told myself before I couldn't

49:59

do either coast? You know you've got it

50:01

bad knee or a as I'm going for all

50:03

of them. I. Call of I'm and

50:05

it's kind of fun. You know those are

50:07

the things that gets you excited and I

50:09

say pick one at a time. I right

50:11

now one of the things I'm really focused

50:13

on is how much I had to get

50:16

my activity level up to a specific point

50:18

each day where I I'm always looking at

50:20

how do you and your life can see

50:22

to raise your floor and I think as

50:24

we age research less the floor sank when

50:26

we really need to raise the floor right?

50:28

So if it used to be that you're

50:31

like okay this is you know I'm I'm

50:33

happy with my weight. Been hundred and forty.

50:35

And I would say if you haven't done

50:37

body composition your weight at thirty years old,

50:39

in your weight of fifty or sixty or

50:41

not the same weight you need to know.

50:43

right? But whatever it is, set

50:45

a new goal for yourself and then keep

50:48

yourself this you know challenge to get there.

50:50

And if you're not self motivated either hire

50:52

someone in, pay them more than you can

50:54

afford were that five dollars or five thousand

50:56

dollars to help to get there or get

50:58

a friend to do with you. I

51:02

love that Adam is this is

51:04

what you decide right? There is

51:06

none of this Secrecy soon be

51:08

secret which is you have to

51:11

do this alone you know and

51:13

utilizing. Our community utilizing our friendships

51:15

are relationships in or even just

51:18

you know that that the challenges

51:20

that we go through we'll have

51:23

to stress by ourselves, you know?

51:25

And also there's something so connective

51:27

about doing physical activities with other

51:30

people in only you really. You.

51:32

Know you learn a lot about people you

51:35

know in these certain contexts. and actually my

51:37

will son Will we've been doing we been.

51:39

You know me now because now you have

51:41

moved out the house it's going to shoot

51:43

around play basketball. You know it has been

51:46

you know says it. Is.

51:48

Just. It. Creates

51:50

a different format, And

51:52

we open up more and and a different

51:54

way. I owe back. when I was a

51:56

trainer I sat cautious it go get my

51:59

therapy license. Because when you're working

52:01

out with someone everything comes out. It's

52:03

just I don't know what it unlocks

52:05

for you search feel comfortable talking about

52:07

whatever is out there but I know

52:09

for to and I we make a

52:12

point of going Ceci in the evening,

52:14

sweets either sauna night or we go

52:16

for a walk. And. That's where

52:18

we will, just you know, deconstruct today. Out

52:21

for I awaited wrecking walk.

52:23

All so we've already covered.

52:26

For. Of these five things you're doing

52:28

to be sit in your sixties and most people

52:30

simply or doing. Number. One. Jumping

52:33

Agility Number Two Walking with

52:35

the way to implement Number

52:37

three Lifting heavy weights and

52:39

before eating protein first in.

52:41

this is where all the

52:43

real science is pointing. Number.

52:47

Five And you said this to

52:49

me. Power before we got going

52:51

today is. Good off

52:53

the race is just moving.

52:55

more. Talk about that. I've

52:58

alluded to it already and. And

53:00

I these trackers are so great!

53:02

Remember when we used to have

53:04

to use pedometers? Do. Remember the

53:06

phenomena? Oh my gosh, you don't really

53:09

do. You. Don't a me and I

53:11

was in part of my see cultural link.

53:13

I'm a little older than new so back

53:15

back in the day when we had a

53:17

Sony walkmans we also pedometers to track stepson

53:20

it was were that original. Ten thousand steps

53:22

came from where there was really no validity

53:24

to it. However, now there's enough research on

53:26

this and I think where I started to

53:28

really look at this was the research started

53:30

coming out going. you know. If

53:33

you're working out thirty minutes a day.

53:35

Which is what the Cdc says. Oh, thirty

53:38

minutes as he is. Thirty minutes, Five days

53:40

a week rights. And now they put in

53:42

two days of of weight training and co

53:44

No one knows what that means. It's we

53:47

have to spell the stuff out at let's

53:49

say you're doing three thirty mins five days

53:51

a week. And is probably

53:53

easy walking. and then maybe you're doing

53:55

those resistance training sessions, but you're sitting

53:58

the rest of the time. You

54:00

basically are are you know, axeing it

54:03

all out That you would be better

54:05

off just making sure you're moving more

54:07

all throughout the day. Now when you

54:09

look at your metabolism, you've got your

54:11

basal metabolic rate. We know that the

54:13

biggest where you can impact that basal

54:15

metabolic rate. Is. Put more muscle

54:17

on because and you burn more calories

54:19

that rest So that's lift heavy things.

54:22

Eat protein first, straits, then you have

54:24

the thermits effect of food. Eat.

54:26

Protein first. Then you have exercise

54:28

and to me the real reason

54:30

to do exercise is to get

54:33

that muscle mass on. Rights.

54:36

And also within that exercise is to

54:38

add in some high intensity interval training

54:40

to improve your B O Two max.

54:42

That's a big piece of it that

54:44

can really impact your metabolism. How many

54:46

calories you're going to be able to

54:48

use during the day? Because we want

54:50

good flux, we don't want to eat

54:52

less x and eat and exercise last

54:54

one. it's as sizemore building eat reasonable

54:57

amount. to get the nutrients we need

54:59

is to move more and so just

55:01

like with food I say starting your

55:03

protein and track. I think the best.

55:05

And you can do is get and or

55:07

ring or a whoop something that can track

55:09

your steps and just pay attention for we

55:11

can see him he steps are actually getting

55:13

it's I have been trying to find what

55:15

the average is so far. What I found

55:18

in you talking earlier like I think it's

55:20

lesson that was thirty five hundred to four

55:22

thousand steps a day. And

55:24

what I noticed since tracking myself as

55:26

I was averaging. Around eight thousand steps

55:29

a day now in the curve where they

55:31

say you get the most benefits summer in

55:33

eight to twelve thousand but that doesn't mean

55:36

just to that more is better. right?

55:39

What I wouldn't want someone to do

55:41

was take out a take away from

55:43

their exercise to get more stepson. But

55:45

I think for me and my hierarchy

55:47

of needs I would first start someone

55:49

with let's track how much you miss

55:51

and let's make sure you're getting and

55:53

eight thousand is your floor. Once we

55:55

have eight thousand as your floor, let's

55:57

raise it. To. Tent. And.

56:00

Then let's raise it to twelve and if

56:02

you're wondering how you do it literally I

56:04

now look now that I'm aware and I'm

56:06

watch you know my app and it's such

56:08

a dopamine hit let's figure out like I

56:10

totally watch the some may happen I know

56:12

how much you want to have done earlier

56:15

in the day like I don't want it

56:17

to be eight o'clock at night now I

56:19

need me I'll cite thousand steps and like

56:21

okay or work had now muscle told him

56:23

we gotta go out like Luca to go

56:25

out after dinner on. But

56:27

all you have to really do as once

56:29

you're aware of it you will take the

56:31

stairs more. You'll park further way you'll stand

56:33

for your set. I have a walking past

56:35

and in of the elevated desk with a

56:37

walking paths you to start to look for

56:39

every opportunity. Can't that really all counts? And

56:42

you can see how easy it is

56:44

if you're not paying attention to be

56:46

in that thirty five hundred to four

56:49

thousand range. Mean you can

56:51

have a thousand to two thousand calories swing

56:53

a day just because you're moving. right?

56:55

And then take it. I do s at

56:58

my office up at home. I set my

57:00

office upstairs and the kitchen downstairs and I

57:02

was gonna put the coffee machine and and

57:04

drinks and everything upstairs to nice that nope

57:06

not do not. I may be up and

57:08

down and up and down and up and

57:10

down all day long so that I can't

57:12

in else in so I don't get free

57:14

three during some once knew. Him and.

57:17

One. Another one go back downstairs assist little

57:19

things like the you know to setting up

57:21

your bar minutes in a certain way to

57:23

surmise me and my i just i love

57:26

is so my sister so good on of

57:28

of gamy with my youngest son right so

57:30

we play it does in be a two

57:32

k game and tom you know but also

57:35

he does the same thing that I do

57:37

because we could just bring all stuff downstairs

57:39

I could bring my look my little element

57:42

you know my my waters you know maybe

57:44

a snack in to sit although the table

57:46

but you know. I've literally go upstairs and

57:48

drink water. Hill deal will take a break pause

57:50

and go upstairs and get water and then come

57:53

back down. right? So because and I think about

57:55

hi grew up with his we bring all the

57:57

stuff to the environment because we're not gonna wear

57:59

now. The even this global you wonder

58:01

what happened like I think back to

58:04

when I grew up when we had

58:06

literally like black and white tvs and

58:08

there was an dissing this remote nonexistent

58:10

and us he had to get up

58:12

just just. A difference between having to. Get

58:15

up to change a channel where

58:17

makes a big difference, right? I

58:19

mean everything now is designed so. We don't

58:21

have to move, show Moon even have

58:23

to pat push the gas pedal on

58:25

the car anymore, so it's frightening. A

58:28

mean, it's and I wouldn't have really

58:30

realize it. but I'm working with someone

58:32

right now who is morbidly obese helping

58:34

them get. Then they were an athlete

58:36

so we are now in their athlete

58:38

mind of that his he got his

58:40

athlete picture out from way back when

58:42

I'm like where they're in I'm just

58:44

like let's shoot your pace you right

58:46

now rights. But twenty five hundred steps

58:48

a day was when he was doing.

58:51

And so we had to go to three.

58:54

And. And thirty five. And then for

58:56

where it five? Now that the we've

58:59

been creeping an hour now we added

59:01

an exercise breaks. I call him doses

59:03

cause the idea of an excise snack.

59:05

he was like we get to eat

59:08

work out as and no and no

59:10

weed out the sense that you're aware

59:12

that right itself. His exercise doses are

59:14

literally chair squats but they're not sure

59:16

squats down to the chair, their tears

59:19

cuts to the to the arm because

59:21

it's too low. Right now they are

59:23

push ups against a table. Like

59:25

a high counter. There

59:27

have like. Five. Pound Overhead presses.

59:30

They are a little things.

59:32

And. Everything counts makes a difference because we

59:34

are overloading, were doing more than what he's

59:37

used to and discontinuing to build and build

59:39

and build on that. Is.

59:42

So good You're so good I love

59:44

talking years. So good You the

59:46

best interviewer Time learning from you. Stop

59:49

keep keep it it is It is

59:51

the and I hope people understand

59:53

this. Being a great interviewers A is

59:55

a massive scalp. They're very few

59:57

out there. See

1:00:00

that. Thank you Jj! Well key let

1:00:02

everybody know where they can follow you

1:00:04

get more from a Sig, your books.

1:00:06

All that good stuff. So I've been

1:00:08

doing a bunch on you tube now

1:00:10

because I'm trying to put out more

1:00:12

actual exercise videos like here's how you

1:00:14

can do you know a four by

1:00:16

four hit training on at home with

1:00:18

nothing and that's the big important thing

1:00:20

to their summer to the stuff you

1:00:22

can do at home with minimal equipment.

1:00:24

So if you're one those people that

1:00:26

feels like you have to get in

1:00:28

shape to go the gym. Still

1:00:31

like apt Get a job Get a job.

1:00:33

You can do all this stuff. A home

1:00:35

where I like everybody start is with the

1:00:37

protein so I have the eat protein first

1:00:40

challenge that free and that to Jt Birch

1:00:42

and.com Forward/ Pretty. First easy

1:00:44

Pc and then everything's on my

1:00:46

website, but again the You Tube channels

1:00:48

where I'm really focusing now on giving

1:00:51

as much useful information including I

1:00:53

have a how to start a resistance

1:00:55

training program and a resistance training cheat

1:00:57

sheet of things you can do

1:00:59

at home to get started. The really

1:01:02

like these little mini masterclasses. My

1:01:04

subjects do and they're so helpful can get

1:01:06

the best! Thank you so much for come

1:01:09

and hang out with us to think you

1:01:11

to we do this again Yes the one

1:01:13

and only Jj birds and everybody. Take.

1:01:15

You so much the tuning into this episode

1:01:18

today. I hope it's got a lot of

1:01:20

fi you out of this. This is one

1:01:22

to sheer our with your friends and families

1:01:24

in. This is somebody that you care about.

1:01:26

Share these incredible insights. To support

1:01:29

their longevity and of course you could share

1:01:31

this out on social media. Saw.

1:01:33

Was a lotta love. Their really do appreciate

1:01:35

that you could share this on Instagram. Take

1:01:37

a screenshot of the episode shared. Tag Me

1:01:39

a match on model to tag Jj. I.

1:01:42

Said the love I'm swedish you be

1:01:44

keeping an eye out for that and

1:01:46

that will really make her day and

1:01:48

again. I just a procedure so much

1:01:50

for tuning in. gets an epic masterclass

1:01:52

is immoral class guess can be very

1:01:54

very soon some a source distaste take

1:01:56

care of. Amazing day. As

1:01:59

a more. The show me so to head

1:02:01

over to the Model Health so.com as

1:02:03

we can find all of the So

1:02:05

know. He defied transcriptions videos that is

1:02:08

episode and he got a com and

1:02:10

you can be me a comment there

1:02:12

as well. And please make sure the

1:02:14

head over to in the was reading

1:02:16

from everybody notices so is awesome and

1:02:18

I appreciate that so much and take

1:02:20

care I promise to keep giving you

1:02:22

more powerful empowering Reconsider The Transformers Thanks

1:02:24

for tuning in.