# Dr. Andy Galpin on the best way to exercise for a longer & healthier life

An episode of [Project 100 with Mark Bouris](https://invisiblenetwork.ai/podcast/1767053714), 6 Apr 2025, 1 h 29 min.

Audio: https://p.podderapp.com/2544644999/traffic.omny.fm/d/clips/2fb3740d-3436-44af-8cc0-a91900716aa5/05ac4e52-79fb-46b8-849c-b305000bd6d0/91fbdbd3-3c1e-41f9-aac4-b305000c0042/audio.mp3?utm_source=Podcast&in_playlist=ef13e652-7a19-41fd-9d0f-b305000bd6dc

All content and media by Project 100 is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. **** Dr. Andy Galpin is a renowned human performance scientist and professor, celebrated for his extensive research in exercise physiology and his work optimising the fitness of elite athletes. This episode explored the purpose and understanding of why we need to exercise as we age, and how we can incorporate exercise into our lives to live longer and healthier. Sign up to Dr Galpin's high-performance bloodwork company Vitality Blueprint or learn more here: https://www.vitalityblueprint.com/ With my current regime, one of the simplest ways I can take steps towards that goal is by using Bulk Nutrients’ BCAA Recovery. BCAAs – Branched-Chain Amino Acids – are scientifically backed to reduce muscle soreness, speed up recovery, and keep you feeling fresh after a tough session. And the best part? It’s made in-house, right here in Australia. Check out their limited-edition Purple Grape flavour here: https://www.bulknutrients.com.au/products/bcaa-recovery Ready to take your sleep and recovery to the next level? Head over to www.eightsleep.com/project100/ and use the code PROJECT100 to get $350 off your very own Pod 4 Ultra. Trust me, your body will thank you for this investment in better sleep. Shipping to many countries worldwide. See details at eightsleep.com/project100/ Follow Project 100 on Instagram. Follow Mark Bouris on Instagram, LinkedIn, Twitter & YouTube. See omnystudio.com/listener for privacy information.

## Transcript

[0:00] Speaker 1: Good.
[0:00] Speaker 2: Hey guys, my porus here now. If you're a regular listener,
[0:03] Speaker 2: you will know I'm always looking for ways to stay
[0:05] Speaker 2: at my best, whether that's through training, recovery, or just
[0:08] Speaker 2: making sure I can back up day after day with
[0:10] Speaker 2: my current regime. One of the simplest ways I can
[0:12] Speaker 2: make steps towards that goal is by using Bulk Nutrients
[0:16] Speaker 2: BCA recovery. That's branch chain amino acids. Bcaa's are scientifically
[0:23] Speaker 2: backed to reduce muscle soreness, speed up your recovery, and
[0:27] Speaker 2: you keep you feeling fresh after a tough session. Whether
[0:30] Speaker 2: I'm coming from the gym, boxing or just pushing through
[0:32] Speaker 2: the daily grind. These aminos help me show up again tomorrow,
[0:35] Speaker 2: and that's most important thing for me, and the best
[0:37] Speaker 2: part it's made in house right here in Australia. Head
[0:41] Speaker 2: to Bulk Nutrients dot com dot you and check out
[0:43] Speaker 2: their limited edition Burble Grape Flavor out now. Dr Andy Galpin,
[0:49] Speaker 2: welcome to Project one hundred mate.
[0:51] Speaker 1: That's a pleasure to finally be here.
[0:53] Speaker 3: Yeah, well you've been to Australia.
[0:54] Speaker 2: You're in Australia, I think did you come to Autralia
[0:58] Speaker 2: for the UFC in February.
[1:00] Speaker 1: One of my athletes that our coach was down there.
[1:02] Speaker 3: You didn't make it over here. No, I didn't make
[1:04] Speaker 3: it down And you know, of course.
[1:07] Speaker 2: We have a common friend, Jordan Sullivan. Geordie's a great
[1:11] Speaker 2: made of ours. He's actually been on the Sharboon or
[1:13] Speaker 2: on his show tour for that matter, one of our
[1:17] Speaker 2: great dieticians in this country, particularly for the fight game.
[1:20] Speaker 2: What our project is about is living to one hundred
[1:24] Speaker 2: years of age, and of course a lot of people
[1:26] Speaker 2: talking about that sort of stuff. I'm probably one of
[1:28] Speaker 2: the few dudes who are nearly close to that age,
[1:31] Speaker 2: so I'm closing in on very quickly. And I got
[1:34] Speaker 2: a seven zero this time next year, so I probably
[1:39] Speaker 2: am more qualified, much more relevant to be chasing that
[1:42] Speaker 2: number than most people. And what we want to talk
[1:45] Speaker 2: to you about today is something really important. That is exercise.
[1:49] Speaker 2: The exercise as part of part of the project, and
[1:53] Speaker 2: exercise regimes, particularly for people in say sixty and over.
[1:57] Speaker 2: But before I do that, would you mind just running
[2:00] Speaker 2: through your qualifications, because you know, we've got to make
[2:03] Speaker 2: sure that our audience understands we have a person here
[2:05] Speaker 2: of who is all of authority apart from being persuasive,
[2:08] Speaker 2: but is also authoritatively persuasive based on academic education.
[2:14] Speaker 1: Sure, yeah, I've got a PhD. And what's called hot
[2:18] Speaker 1: human bio energetics. So this is a fantasy we have
[2:20] Speaker 1: thinking kind of muscle metabolism and how muscle itself specifically
[2:24] Speaker 1: creates energy and does that. But prior to that, I've
[2:27] Speaker 1: got a master's degree in Human movement sciences and an
[2:30] Speaker 1: undergraduate degree in kinesiology as well, So I've been active
[2:35] Speaker 1: in this field for quite some time. Scientifically, for the
[2:38] Speaker 1: last almost fourteen years, I've been running a research laboratory
[2:42] Speaker 1: known as the Center for Sport Performance. So within that center,
[2:46] Speaker 1: we conducted a seminate research all across the spectrum of
[2:50] Speaker 1: human performance. So this is and certainly includes ecracized research, nutrition, supplementation,
[2:58] Speaker 1: mental health, yoga, breath work, and sort of anything that
[3:02] Speaker 1: we feel like can enhance human performance, from biochemistry, bao, mechanics,
[3:08] Speaker 1: sports psychology, exercise physiology, any of those broad fields. More recently,
[3:14] Speaker 1: I have transitioned to actually I've moved my laboratory and
[3:17] Speaker 1: we're now building a brand new sixty four thousand square
[3:20] Speaker 1: foot human performance center in Dallas, Texas. Of course, here
[3:24] Speaker 1: in the States, so academically, that's what I've been doing
[3:27] Speaker 1: for again the last well. I started my lab in
[3:31] Speaker 1: twenty eleven, so fourteen years there. But along the way,
[3:35] Speaker 1: I've also worked directly with and I still do work
[3:38] Speaker 1: with many humans, most famously, you know, just like Jeordie
[3:43] Speaker 1: you mentioned earlier we talked about our athletes. I've coached
[3:46] Speaker 1: professional athletes. Jordi and I have coached against each other
[3:49] Speaker 1: for world championships in the UFC, which was fun. But
[3:54] Speaker 1: I've worked with gold medalist, Olympic champions, world record holders,
[3:58] Speaker 1: and probably fourteen or fifteen sports. I've worked with men
[4:02] Speaker 1: and women, eighteen year olds to forty five year olds.
[4:06] Speaker 1: And they're just talking professional athletes, right, so endurance athletes, powerlifters,
[4:11] Speaker 1: football players, soccer players and race car drivers and errowe between.
[4:16] Speaker 1: But by numbers, I've actually spent most of my time
[4:19] Speaker 1: working directly with non athletes, so the centurion athlete, the
[4:23] Speaker 1: seventy year olds, the longevity people. This is what most
[4:26] Speaker 1: of my people in my coaching company that come to
[4:29] Speaker 1: work with us. The vast majority are not athletes, and
[4:32] Speaker 1: a huge percentage of them are after longevity, and so
[4:35] Speaker 1: we've been doing that for a number of years with
[4:37] Speaker 1: a lot of success. So academically I could certainly talk
[4:41] Speaker 1: about the science of it, but then I also practically
[4:43] Speaker 1: what actually works, what should people be doing. We've got
[4:46] Speaker 1: a pretty good handle on that as well.
[4:48] Speaker 2: And I also note that because we sent our chief
[4:52] Speaker 2: science officer over to the over to the United States
[4:55] Speaker 2: more recently, and she went and did your vitality blueprint
[5:00] Speaker 2: blood panel test.
[5:03] Speaker 3: If that's the best way to explain it.
[5:04] Speaker 2: And you so you've got so, you've got the vitality
[5:07] Speaker 2: blueprint business. Quickly tell us about that. We we'll talk
[5:10] Speaker 2: a little bit more about that down the track.
[5:12] Speaker 3: Put what is that?
[5:14] Speaker 1: Yeah, this is the first and only thing in the
[5:16] Speaker 1: world that is blood work for optimal performance. And so
[5:21] Speaker 1: every other company out there is going to look at
[5:23] Speaker 1: blood from a medical perspective, from a disease risk, which
[5:26] Speaker 1: is important, that's great, but they all complain that game.
[5:29] Speaker 1: What we do is we look at blood from the
[5:31] Speaker 1: perspective of how do you go from good to great?
[5:34] Speaker 1: How do we go from not just saying I don't
[5:37] Speaker 1: have diabetes yet, but this is in the optimal spot
[5:40] Speaker 1: to give me the next fifty years, sixty years of
[5:42] Speaker 1: high performance maximum capacity, and so blood is analyzed and
[5:47] Speaker 1: interpreted all for you from that perspective, not from cardiovascar
[5:53] Speaker 1: disease risk, not from diabetes or anything like that, but saying,
[5:57] Speaker 1: how do we take what's in you right now and
[5:59] Speaker 1: lets you perform better and don't a way that's going
[6:01] Speaker 1: to set you up for the long term. So it's
[6:03] Speaker 1: all analyzed intripret for you, and then very specific protocols
[6:07] Speaker 1: are built to optimize not just the marker that is
[6:11] Speaker 1: high or low, but the actual cause of why that
[6:13] Speaker 1: thing is high or low, and so we try to
[6:16] Speaker 1: solve it for again the long term.
[6:18] Speaker 2: So so yes, So in Australia, I'd say I think
[6:23] Speaker 2: it'd be fair to say because I've done a fit
[6:24] Speaker 2: of research on this. And by the way, I have
[6:26] Speaker 2: to be clear to you that I have no scientific
[6:29] Speaker 2: or medical background whatsoever.
[6:31] Speaker 3: I'm actually an economist. So but I do have.
[6:36] Speaker 2: A major view on my own personal position in terms of,
[6:40] Speaker 2: like all of us selfishly wanting to live to a
[6:43] Speaker 2: longer period or optimize my living for the longest period
[6:46] Speaker 2: that God's going to give to me, and also try
[6:48] Speaker 2: and you know, manipulate God a little bit to give
[6:50] Speaker 2: me a little bit longer if I possibly can, which
[6:52] Speaker 2: is why I'm talking to people like yourself and largely
[6:54] Speaker 2: with those at this stage. Most of the experts we've
[6:57] Speaker 2: had on our Australian specialists, you know, like urologists and
[7:03] Speaker 2: you know, dermatologists and heart specialists and neurologists et cetera
[7:08] Speaker 2: for the brain. So and this is our first time
[7:10] Speaker 2: to talk to someone about to get We've had Jordy
[7:13] Speaker 2: on but that's more about diet. But this is the
[7:15] Speaker 2: first time we've had an opportunity to talk to someone
[7:16] Speaker 2: about exercise relative to living longer. For people will say
[7:21] Speaker 2: fifteen over. But in Australia we do not have blood
[7:25] Speaker 2: tests like you're talking about. So you know, I go
[7:27] Speaker 2: to my GP. I'm lucky enough I can actually ask
[7:30] Speaker 2: my GP for extra stuff. Generally speaking, though most people
[7:33] Speaker 2: go to the GP in Australian asks for blood tests.
[7:35] Speaker 2: The GP decides what they're going to get tested and
[7:38] Speaker 2: the result goes to the GP. The patient never sees
[7:40] Speaker 2: it and if they're unless there's something really crazy on there,
[7:43] Speaker 2: the GP generally speaking doesn't even call you back what
[7:46] Speaker 2: you're and that's for looking for risks. I think what
[7:49] Speaker 2: you're saying and correctly. If I'm wrong, you're looking for
[7:52] Speaker 2: what does my blood tell me for performance?
[7:57] Speaker 1: Yes, and no, what do we tell it for performance?
[7:59] Speaker 1: I need to be careful when we say that because
[8:01] Speaker 1: I do not want people to hear that and think, oh,
[8:03] Speaker 1: that's only for sports, and I'm not a sport athlete,
[8:06] Speaker 1: then it doesn't matter. So yes, But when we use
[8:10] Speaker 1: the word performance, that could be cognitive performance. That could
[8:14] Speaker 1: be energy, that could be leadership, it could be physical recovery.
[8:19] Speaker 1: So when I say performance, I'm not meaning sport. If
[8:22] Speaker 1: you want to use those to be better at sport,
[8:24] Speaker 1: well that's just great, go ahead. But the difference is
[8:28] Speaker 1: I'm not going to look at your blood ever and say, ah,
[8:31] Speaker 1: there's nothing wrong with it. I'm going to look at
[8:33] Speaker 1: it always and say, Okay, this could be a little
[8:35] Speaker 1: bit better. This could be a little bit better. It's
[8:37] Speaker 1: not necessarily a medical cutoff. You're not medically high, you're
[8:41] Speaker 1: not clinically deficient, you don't have a disease risk. I'm
[8:44] Speaker 1: looking at it and saying, oh, this could be optimized
[8:47] Speaker 1: right here. We can dial up your immune system a
[8:49] Speaker 1: little bit better right there. Inflammation is actually addressing a
[8:53] Speaker 1: little bit of brain recall or reaction time. This can
[8:57] Speaker 1: be dialed up here to get better performance. And if
[8:59] Speaker 1: you want to use that for sports again great, But
[9:03] Speaker 1: if you're saying, hey, I just want to feel better
[9:05] Speaker 1: right now, that is exactly what we're looking for and
[9:08] Speaker 1: we're not going to do it in a way that
[9:10] Speaker 1: compromises your long term help. We don't give out medications,
[9:13] Speaker 1: we don't give out steroids or hormones, not against those things.
[9:17] Speaker 1: But we are simply looking at this from the perspective
[9:19] Speaker 1: of saying, if something is suboptimal in your body, before
[9:22] Speaker 1: it becomes even close to a medical issue, we can
[9:25] Speaker 1: intervene right now and get it back on track. I
[9:28] Speaker 1: have to mention, though, it's funny you said that there
[9:31] Speaker 1: are service there are no services like this in Australia
[9:34] Speaker 1: because Vidality blueprint is now in Australia.
[9:37] Speaker 3: Oh wow, when did you guys open up.
[9:39] Speaker 1: It's not efficially announce yet, okay, but it is. It
[9:42] Speaker 1: is now available by the time this comes out, probably
[9:44] Speaker 1: like within any day now or even yesterday. I'm not
[9:48] Speaker 1: exactly official, but we just got it available. So you
[9:51] Speaker 1: can do this in two ways. One, if you have
[9:54] Speaker 1: any recent blood work, you can just simply upload it
[9:56] Speaker 1: to our system and they will do all this analysis
[9:59] Speaker 1: interpretation for you and let you build your plan.
[10:01] Speaker 3: Wow.
[10:02] Speaker 1: The other way is if you don't have it, you
[10:04] Speaker 1: can now order it through us in Australia. Got at
[10:07] Speaker 1: all taken care of. And I wish I had the
[10:09] Speaker 1: exact date. I'm not the sales guy, not the business guy.
[10:11] Speaker 1: I don't I should have had that prepared here. But yeah,
[10:14] Speaker 1: we're opening. We're open for business in Australia and we've
[10:17] Speaker 1: done a handful of little companies has on projects and
[10:20] Speaker 1: pilots and it's gone great. So it's time to open
[10:23] Speaker 1: up the floodgate with Vitality in Australia.
[10:25] Speaker 3: Well, so we'll put that in a show notes.
[10:27] Speaker 2: Anyway, we'll find out that information and we'll put it
[10:29] Speaker 2: up there for anybody who's listening to the show too
[10:31] Speaker 2: if they want to go and get a blood test,
[10:32] Speaker 2: and in fact, I'm going to be one of the
[10:34] Speaker 2: first to go and do it, and or I might
[10:36] Speaker 2: just upload my most recent blood tests if I can
[10:38] Speaker 2: do that into the I presume it's a website or
[10:40] Speaker 2: is an app Vitality Yeah either.
[10:43] Speaker 1: Either one blueprint dot com.
[10:45] Speaker 3: Yeah, okay, that's cool.
[10:47] Speaker 2: Okay, I'm excited to know all the sudden because the
[10:50] Speaker 2: problem is hearing our countries as oppose to what's going
[10:53] Speaker 2: on in the US and probably other places of the world.
[10:55] Speaker 2: Australians were pretty relaxed. Everything's going to be all right, mate.
[11:00] Speaker 2: You know, she's cool. We're pretty lucky. We you know,
[11:04] Speaker 2: we're pretty healthy nation. You know, we don't have dramas,
[11:07] Speaker 2: we don't have sort of pollution, we have all the
[11:09] Speaker 2: food available to us. We're very much a sporting nature.
[11:12] Speaker 2: Everybody seems to participate in some sort of sport in
[11:14] Speaker 2: this country, no matter what age. So generally speaking, we've
[11:17] Speaker 2: been lucky. But longevity is not about relying on luck.
[11:21] Speaker 2: Longevity is about sort of having a program or having
[11:26] Speaker 2: a strategy. Probably better way of talking about it if
[11:29] Speaker 2: I could just just zero in. I know you cover
[11:32] Speaker 2: all your all the various parts of the strategy. That is,
[11:34] Speaker 2: you know, right from sleep through to nutrition, through to exercise,
[11:38] Speaker 2: et cetera. Because I do listen to your perform podcasts,
[11:41] Speaker 2: and I have listened to you on and also talking
[11:44] Speaker 2: to Andrew Human. I've also listened to you speaking to
[11:47] Speaker 2: I think Peter Attire as well. But I've heard you
[11:49] Speaker 2: speak to lots of different.
[11:49] Speaker 3: People's over people over a large number of years.
[11:52] Speaker 2: And I know you have your own podcast now called perform,
[11:55] Speaker 2: But can I just dial down for a second just
[11:58] Speaker 2: on exercise. So would you be able to explain why
[12:03] Speaker 2: to me why exercise is so important in the whole
[12:07] Speaker 2: longevity game. And now when I say longevity, I'm talking
[12:10] Speaker 2: about living to our optimized length of period at our
[12:16] Speaker 2: optimize and optimizing our general health.
[12:19] Speaker 3: During that period.
[12:20] Speaker 2: That's what I mean by longevity optimization. Sure, when you think, no,
[12:25] Speaker 2: I know, where's exercise fit into that?
[12:27] Speaker 3: How does it? How does it enhance it and make
[12:29] Speaker 3: it better?
[12:30] Speaker 1: Yeah, So when you want to think about longevity, and
[12:33] Speaker 1: I appreciate you acknowledge to the fact that people use
[12:35] Speaker 1: different terms and so you qualified what you mean by it,
[12:39] Speaker 1: most of us are going to say something like this,
[12:41] Speaker 1: there's going to be your lifespan. How many years are
[12:44] Speaker 1: going to live? Okay?
[12:45] Speaker 2: Great?
[12:46] Speaker 1: And in some amount of years within that will call
[12:48] Speaker 1: that your wellness span. Again, different phrases here, but just
[12:52] Speaker 1: you know, you you live, and you live well. We
[12:54] Speaker 1: want to live for a long time, but mostly we
[12:57] Speaker 1: want to live as well as we can for whatever
[12:59] Speaker 1: years that we have okay, great, well. Just below that
[13:02] Speaker 1: is something we call the strength span. So your strength
[13:06] Speaker 1: span is going to determine your wellness span, and it
[13:09] Speaker 1: will determine your lifespan in large part. But it has
[13:13] Speaker 1: a really strong tie to your wellness span. Here's what
[13:17] Speaker 1: I mean. As soon as you get below a certain
[13:21] Speaker 1: level of physical strength, you can no longer presume activities
[13:25] Speaker 1: of daily living. You can't shower, you can't clean up
[13:29] Speaker 1: for yourself, you can't be confident to walk across the street.
[13:33] Speaker 1: And because of that, your physical activity plummets. You don't walk,
[13:37] Speaker 1: you don't do much. You sit more, you don't stand
[13:40] Speaker 1: as much. You don't engage in social activities. You don't
[13:43] Speaker 1: go to that party in the park for your grandchild's
[13:47] Speaker 1: birthday party because you know it's too far from the
[13:50] Speaker 1: road and you hate that thing and it's way over there,
[13:52] Speaker 1: and it's rainy outside, and you're concerned about you're gonna
[13:55] Speaker 1: slip down. So you see, this huge withdraw from social
[13:58] Speaker 1: activity causes psychological concerns because you have less of sense
[14:03] Speaker 1: of purpose, you have a larger sense of burden, and
[14:06] Speaker 1: you're not engaging in the upcoming and new world. You
[14:09] Speaker 1: start withdrawing, and then things start changing around you really fast,
[14:12] Speaker 1: and it gets way too out of control to at
[14:15] Speaker 1: such an arming rate, and so you just kind of
[14:17] Speaker 1: stop wherever you're at and live in that exact spot
[14:21] Speaker 1: for as many years as you can, which is really
[14:23] Speaker 1: really hard thing to do. So your strength, specifically in
[14:26] Speaker 1: your legs, will determine your interface with the world. It
[14:30] Speaker 1: is the way you locomote, it is the way you
[14:32] Speaker 1: get around. If your legs become just slightly below particular threshold,
[14:38] Speaker 1: not only will we have a whole consequence of physiological problems,
[14:41] Speaker 1: but then we have all those other things I just
[14:43] Speaker 1: laid out again, lack of physical activity, which leads a
[14:46] Speaker 1: lack of a social engagement, lack of sense of purpose,
[14:49] Speaker 1: so on and so forth. Those things, if you look
[14:52] Speaker 1: at all the research, are the largest determinants of all
[14:55] Speaker 1: cause mortality. And so there's another way to say that is,
[14:58] Speaker 1: if I were to put you through every single time
[15:00] Speaker 1: in the world. Let's say you're one of our health
[15:02] Speaker 1: optimizer clients that we have, You're worth billions of dollars,
[15:06] Speaker 1: and I work with plenty of these people. There's not
[15:08] Speaker 1: a single test you could pay for that will tell
[15:11] Speaker 1: you more about your likelihood of surviving than something like
[15:15] Speaker 1: a leg strength test or a view to max test.
[15:18] Speaker 1: There's just no other there's no blood tests. There's nothing
[15:21] Speaker 1: else in the world that will outpredict physical performance for
[15:26] Speaker 1: longevity all cost mortality. So that alone should tell you, hey,
[15:31] Speaker 1: it's not the only thing that matters. And I don't
[15:33] Speaker 1: need you to be a world champion or be some
[15:36] Speaker 1: crazy exercise you're training six hours a day or even
[15:39] Speaker 1: two hours a day every day, none of those things.
[15:42] Speaker 1: What I'm saying, what we're mostly saying, is don't be
[15:45] Speaker 1: in the bottom twentieth percentile. Don't be the lowest fit
[15:50] Speaker 1: person you know. Don't be the weakest person you know.
[15:53] Speaker 1: Don't have the worst sleep that you know, don't have
[15:56] Speaker 1: the most joint pain or back issues. If you have
[15:59] Speaker 1: the those things, your chances of dying relative to the
[16:03] Speaker 1: person next to you are somewhere between double to four
[16:06] Speaker 1: to five times as high, depending on the metric we're
[16:09] Speaker 1: looking at. The study design, your age, and like all
[16:12] Speaker 1: those factors, right, it is a market increase in all
[16:16] Speaker 1: cause mortality risks. If you look at things like your
[16:19] Speaker 1: VEO two max, this is your cardiovascular endurance, you're aerobic capacity. Right,
[16:24] Speaker 1: this is the higher heart rate type of stuff. You'll
[16:27] Speaker 1: see similar numbers there that you saw with leg strength
[16:30] Speaker 1: and for physical grip strength right your forearm and hand strength.
[16:34] Speaker 1: You'll start seeing things like you know, twenty thirty forty
[16:38] Speaker 1: fifty percent increases in risk of dying when you have
[16:43] Speaker 1: moderate to low cardiovascular fitness. If you compare that to
[16:47] Speaker 1: time like smoking, you're probably double or triple the risk
[16:51] Speaker 1: with low fitness than you are with cigarette smoking. Cigarette
[16:55] Speaker 1: smoking is awful for you, right, Wow, you can stuck
[16:59] Speaker 1: them up. You can stuck pressure, you could stack cholesterol levels,
[17:01] Speaker 1: you could stack smoking, you could stay stack renal disease.
[17:05] Speaker 1: And if you look at those things predicted to low
[17:07] Speaker 1: physical fitness, physical fitness will only outpredict them. It's typically
[17:10] Speaker 1: two to threefold, if not higher, the predictive power than
[17:14] Speaker 1: any of those other markers. So this is why when
[17:16] Speaker 1: people like Guess are harping on it, there's a lot
[17:19] Speaker 1: of reasons to think that it is by far and
[17:22] Speaker 1: not a small amount. It has orders of magnitudes, sometimes
[17:25] Speaker 1: more important than any of those traditional clinical risk factors
[17:28] Speaker 1: or measures.
[17:29] Speaker 2: So if somebody comes into your studio or your clinic
[17:33] Speaker 2: or your surgeries or whatever you run, particularly out there
[17:36] Speaker 2: in Texas.
[17:39] Speaker 3: What do you do to work out?
[17:40] Speaker 2: Let's say someone from sixty to seventy in that ie,
[17:43] Speaker 2: just just pick an age group, one cohort.
[17:45] Speaker 3: What is a leg strength test? What the hell is that?
[17:48] Speaker 1: Like?
[17:49] Speaker 2: What are you trying to see if I can do
[17:50] Speaker 2: a deadlift? What are you trying to work out?
[17:53] Speaker 1: There's no one particular test you can or can't do.
[17:56] Speaker 1: What you want to do is look for a global idea. Again,
[18:00] Speaker 1: I'm not trying to make sure you're the eightieth percent
[18:03] Speaker 1: dollar eighty fifth percent of What I mean by that is,
[18:06] Speaker 1: if you're in a room of one hundred people your age,
[18:08] Speaker 1: I don't need to make sure that you're the top
[18:10] Speaker 1: ten strongest girl in the room. I don't care about that, right,
[18:13] Speaker 1: I want to look and make sure you're not the
[18:14] Speaker 1: bottom ten. Right, That's really what we're after. And I
[18:18] Speaker 1: say that to say so the specifics of the tests
[18:20] Speaker 1: don't matter that much because we're not trying to differentiate
[18:22] Speaker 1: the ninety ninth place versus ninety second place. I'm trying
[18:25] Speaker 1: to differentiate horrific versus Okay, you're fine. So this could
[18:29] Speaker 1: be a leg press find a leg press machine. It
[18:32] Speaker 1: could be a leg extension machine. If you want to
[18:35] Speaker 1: do a front squat, great, you want to do a
[18:37] Speaker 1: barbell squad awesome. I don't really care because we have
[18:41] Speaker 1: normative values on all those things. So do whatever test
[18:44] Speaker 1: you feel comfortable with, do it well, get a good
[18:47] Speaker 1: quality number, and then just Google search what's a normal
[18:51] Speaker 1: score for my age, my sex, you know, based on
[18:55] Speaker 1: this exact thing, and you'll get in the ballpark. And
[18:57] Speaker 1: if you think you're like kind of low ish, then
[18:59] Speaker 1: you you need to make some serious changes. If if
[19:02] Speaker 1: you're really really high, then you're okay, keep doing what
[19:05] Speaker 1: you're doing. Anywhere between, then we probably want to make progress.
[19:08] Speaker 2: So it seems like you're saying Andy that from the
[19:12] Speaker 2: from the get go, it's not about am I included
[19:14] Speaker 2: in the top five percent? But what you're trying to
[19:16] Speaker 2: do is exclude me from the bottom twenty five percent.
[19:18] Speaker 2: It's more exclusionary. What we don't want you to be
[19:20] Speaker 2: in this particular position. We don't want you to in the
[19:23] Speaker 2: bottom twenty five percent. And as you just said, I
[19:26] Speaker 2: think you mentioned that, say someone from sixty to seventy,
[19:29] Speaker 2: you can you know, you can probably ask co pilot,
[19:31] Speaker 2: one of those sorts of chat jpts whatever, say where
[19:36] Speaker 2: do I what is the where do I rank with
[19:39] Speaker 2: this level of strength? For my agent, say weight for
[19:44] Speaker 2: doing a leg press of one hundred pounds?
[19:47] Speaker 3: Does that rank? Where does that rank?
[19:48] Speaker 2: Men? If it says it ranked you above fifty percent,
[19:50] Speaker 2: then that's pretty okay.
[19:51] Speaker 3: That's not a bad start point. That's what you're saying.
[19:54] Speaker 1: Yeah, pretty close. I mean I personally am going to
[19:56] Speaker 1: be a little more greedy than that, but.
[19:57] Speaker 2: Yeah, yeah, me too. I'm going to be one of
[20:01] Speaker 2: the I want to want to be in the top
[20:02] Speaker 2: one percent, but I get it. But because that's important though,
[20:05] Speaker 2: because not everybody is competitive, and not everybody we don't
[20:09] Speaker 2: want everybody to walk around thinking, oh my god, I'm
[20:11] Speaker 2: not in the top one percent. Therefore I'm stuffed and
[20:15] Speaker 2: it's all on the downward. So in terms of group strength,
[20:18] Speaker 2: I guess it's the same process. And you mentioned leg
[20:21] Speaker 2: press group strength and VO two max and grip strength
[20:26] Speaker 2: is pretty obvious. One like how strong my grip is?
[20:28] Speaker 2: And I'm going to come back to you and ask
[20:30] Speaker 2: you about exercise for these things to enhance those positions.
[20:32] Speaker 2: But VO two max you just sort of slipped off
[20:36] Speaker 2: your tongue like it's like something normal for you. Most
[20:39] Speaker 2: who don't know what VIA two max is and let
[20:42] Speaker 2: alone how to measure it. I have a whoop, and
[20:44] Speaker 2: my whoop actually is now these days is actually doing
[20:47] Speaker 2: some algorithmic calculation as to what my VIA two max was.
[20:50] Speaker 2: I've done a VIA two max test recently, and interesting enough,
[20:55] Speaker 2: my whoop was very very very very close to the
[20:57] Speaker 2: calculation was quite accurate relatively speaking.
[21:01] Speaker 3: That's my case. What is votwo MAXO like, tell us
[21:05] Speaker 3: what we're talking about.
[21:06] Speaker 1: D Yeah, votwo max stands for the V stands for volume,
[21:10] Speaker 1: the O two stands for oxygen, and max is max.
[21:13] Speaker 1: So it's the maximum volume of oxygen you can bring in.
[21:16] Speaker 1: That is a nice way of saying it is. It
[21:19] Speaker 1: is your maximal ability to bring in and utilize oxygen
[21:23] Speaker 1: for a fuel. It doesn't matter that it's oxygen. What
[21:26] Speaker 1: it means, even simpler than that, is how much air
[21:29] Speaker 1: can you bring in and use and how much work
[21:33] Speaker 1: can you do at a very high heart rate. That's
[21:36] Speaker 1: all we're talking about. It is a direct test of
[21:40] Speaker 1: maximum cardiovascular function, So it is a direct test of
[21:44] Speaker 1: your maximum hearts capacity. A direct test of your maximum
[21:48] Speaker 1: maximum lung capacity, a direct test of your ability to
[21:52] Speaker 1: get things in the blood and move them into exercising
[21:56] Speaker 1: muscle and get waste products out of muscle and back
[22:00] Speaker 1: into the blood so you can transport them out the lung.
[22:02] Speaker 1: And so it has what's called its central and peripheral components.
[22:05] Speaker 1: So that central component are the is the heart and
[22:09] Speaker 1: the lung the pulmonary system. And then the peripheral component
[22:12] Speaker 1: is okay, how many capillaries do you have, how good
[22:16] Speaker 1: are they? Can you get blood into muscle? Can muscle
[22:19] Speaker 1: perform its job? Do you have a lot of mitochondria?
[22:21] Speaker 1: Is it healthy muscles and high quality muscle? How do
[22:24] Speaker 1: those things function? Can it handle hard work? Can it recover?
[22:28] Speaker 1: And then can you get that waste out? And so
[22:30] Speaker 1: it's not that it is anything magical about the number,
[22:34] Speaker 1: per se, but it is a really good as you
[22:37] Speaker 1: just heard, it's an overy of a ton of systems
[22:40] Speaker 1: in your body. And if you have huge limitations in
[22:43] Speaker 1: your diaphragm or you're breathing muscles or anywhere else, you
[22:47] Speaker 1: can't perform poorly. And so so many things have to
[22:50] Speaker 1: go correct to get a high Bioto max score. The
[22:54] Speaker 1: verse is in truth. If your number is poor, we
[22:57] Speaker 1: know we have some huge limitation in an area that
[23:00] Speaker 1: it's really big lungs, you can't breathe, living is hard heart.
[23:05] Speaker 1: If you can't circulate oxygen of blood, living is hard muscle.
[23:10] Speaker 1: If you get the idea here right, like, do you
[23:12] Speaker 1: have a hole in one of these big, huge areas,
[23:15] Speaker 1: something is physically wrong or super suboptimal, and something will
[23:19] Speaker 1: then catch you. You're gonna get caught by something which
[23:22] Speaker 1: will then lead to either death or reduce functional capacity.
[23:26] Speaker 1: So that is the textbook definition. But then more importantly,
[23:29] Speaker 1: that's how you should sort of think about what it is,
[23:31] Speaker 1: why it actually matters. The number itself deveewed to maxcord. Again,
[23:36] Speaker 1: it is just a number, but what it represents is
[23:41] Speaker 1: how healthy are you from a global physiological perspective. And
[23:45] Speaker 1: so you can calculate this a ton of ways. You
[23:49] Speaker 1: can go to a lab and you usually pay one
[23:51] Speaker 1: hundred bucks or something like that and get a test
[23:55] Speaker 1: on test it typically takes fifteen twenty minutes, thirty minutes
[23:58] Speaker 1: something like that. You can calculate it by yourself. On
[24:01] Speaker 1: the track. You can run what here in the States
[24:04] Speaker 1: would be a mile and a half. I'm not sure
[24:06] Speaker 1: how many kilometers that is, but you can run any
[24:09] Speaker 1: number of what are called prediction equations. And so again
[24:13] Speaker 1: you could chat YOUPT this or something and say like, hey,
[24:15] Speaker 1: give me a prediction equation test to run. The easy
[24:20] Speaker 1: one is the mile and a half run. So you
[24:21] Speaker 1: run a mile and a half, you time it, you
[24:24] Speaker 1: take that number, you plug it into a calculator, and
[24:26] Speaker 1: that predicts your view two max. My friend doctor Greg GRIZZICKI,
[24:30] Speaker 1: actually we've just worked on that for Whoop. He's over
[24:33] Speaker 1: a Whoop, so he just built that program and he's
[24:36] Speaker 1: very very, very very sharp, so I'm not surprised to
[24:38] Speaker 1: hear you that work. There tons of wearables off of
[24:42] Speaker 1: these things. There are word versions that you can do
[24:45] Speaker 1: on bicycles, you can do versions on a rowing machine.
[24:49] Speaker 1: So if you're like, oh, I can't run, my knees
[24:50] Speaker 1: are all hurt, Okay, great that you can do it
[24:52] Speaker 1: in the swimming pool. There's been hundreds of validation studies
[24:56] Speaker 1: and tons of equations. It's one of the oldest metrics
[24:58] Speaker 1: in all of extras physiology, so there's tons of ways
[25:02] Speaker 1: you can do it. And lastly, there are sub maximal estimates.
[25:07] Speaker 1: So if you're scared to go to a true max
[25:09] Speaker 1: effort or cant or something like that, there is even
[25:12] Speaker 1: a classic two minute step test. It literally takes you
[25:15] Speaker 1: two minutes. You take your heart rate and if you
[25:19] Speaker 1: have a heart rate monitor or watch or something, then
[25:22] Speaker 1: you step onto a box like a twelve inch box
[25:25] Speaker 1: or so like a pretty small atee. I can't really
[25:28] Speaker 1: check the one, and you step up and down for
[25:30] Speaker 1: two minutes and then you check your heart rate. At
[25:31] Speaker 1: the end, you plug those numbers into an equation and
[25:33] Speaker 1: then it'll estimate your view to max. On top of that,
[25:37] Speaker 1: all these have been scientifically validated for a long time.
[25:41] Speaker 1: They may not be perfectly accurate, but again they're for
[25:43] Speaker 1: going to be ninety plus percent accurate and for most
[25:45] Speaker 1: people just trying to see are you in that bottom
[25:48] Speaker 1: junk or that chop junker in the middle, it's going
[25:50] Speaker 1: to be close enough. And so I hope that gives
[25:52] Speaker 1: everybody out there listening options. If you want it on
[25:55] Speaker 1: your view to max, you can do it a ton
[25:57] Speaker 1: of different ways, or you can just go straight in
[26:00] Speaker 1: to the laboratory and get it tested. And so it's
[26:03] Speaker 1: not hard to test the number is incredibly valuable, and
[26:07] Speaker 1: the metric itself is one of the strongest predictors of
[26:10] Speaker 1: your overall mortality risk and likely to dying for any reason,
[26:14] Speaker 1: including for cancer and dementia. It gets associated with just everything.
[26:19] Speaker 1: So a good number to have in your back pocket
[26:21] Speaker 1: and something you should probably test at least once a year.
[26:26] Speaker 2: So I've heard Peter t say it is by far
[26:30] Speaker 2: the most important marker in terms of all cause mortalities.
[26:34] Speaker 3: Your viog max.
[26:35] Speaker 2: And let's say someone is fifteen over. Why does someone
[26:40] Speaker 2: at fifty years of age have a lower voj max?
[26:44] Speaker 2: What happens to us than to say, someone at twenty
[26:46] Speaker 2: years of age. But what's the reason for that.
[26:49] Speaker 1: Yeah, So you start to see if you're te max
[26:51] Speaker 1: declinent right around age forty or so, and you'll see
[26:57] Speaker 1: that it tends to drop more precipitous somewhere between forty
[27:01] Speaker 1: five and fifty five years old for men, and it's
[27:05] Speaker 1: a slightly different window for women, but it's it's pretty
[27:08] Speaker 1: much the same thing. After that, there's there's this kind
[27:11] Speaker 1: of like accelerated chunk after that, the rate of declines
[27:14] Speaker 1: seems to be really, really steady. Now that's said, there
[27:18] Speaker 1: is ample research showing that as long as you see
[27:21] Speaker 1: physically active, the rate of decline of your view to
[27:25] Speaker 1: max slows down tremendously if not stopped entirely. We actually
[27:31] Speaker 1: did a study many years ago where we looked at
[27:33] Speaker 1: world champions in cross country skiing who were Olympic gold
[27:38] Speaker 1: medalists and things like that in nineteen forties and fifties,
[27:41] Speaker 1: and then we actually studied them in two thousand and
[27:44] Speaker 1: five twenty ten ish window. So they were champ you know,
[27:47] Speaker 1: world champions fifty sixty years prior to us, and they
[27:51] Speaker 1: were still competing and we looked at them and their
[27:54] Speaker 1: VIO to max was much lower than what it was
[27:56] Speaker 1: when they were twenty five and winning world championships, but
[27:59] Speaker 1: it was we're double the same people that were the
[28:03] Speaker 1: same age as them, and so it does start to decline.
[28:06] Speaker 1: That is a thing that can happen with aging. But
[28:08] Speaker 1: you have way more influence on it than you think.
[28:11] Speaker 1: The general numbers will kick around as View two max
[28:13] Speaker 1: is fifty percent genetic and fifty lifestyle, and within lifestyle
[28:19] Speaker 1: it's almost exclusively you know, body weight and physical capacity.
[28:24] Speaker 1: But that said, I'll go to my grave saying it's
[28:27] Speaker 1: much higher than fifty percent because the trainability of it
[28:29] Speaker 1: is extraordinarily high. If that number is low, there's a
[28:32] Speaker 1: good chance it's your fault. Right. If it's really really high,
[28:36] Speaker 1: then genetics, you know, we're oftentimes a part of that,
[28:39] Speaker 1: but you have the ability to go anywhere between that
[28:41] Speaker 1: spectrum based on what you're doing. So why it physically
[28:43] Speaker 1: drops a whole bunch of things associated with capitalization Cardiovasca
[28:48] Speaker 1: capacity one thing that is really difficult as you start
[28:51] Speaker 1: to age. Most people don't really realize this, but so
[28:56] Speaker 1: your maximum heart rage that the rough number we'll say
[28:59] Speaker 1: to calculated is two hundred and twenty minus your age. Right,
[29:03] Speaker 1: So if you're sixty years old, you're two twenty minus
[29:05] Speaker 1: sixty your predicted maximum heart rate, the highest that could
[29:09] Speaker 1: possibly ever get to would be one sixty in that case, right,
[29:12] Speaker 1: So one sixty plus sixty would be your two twenty.
[29:15] Speaker 1: That's just a rough number, right, It's wildly off for
[29:18] Speaker 1: tons of people, Like it's like off by twenty five
[29:20] Speaker 1: beats for me. It's not even close for me, right,
[29:22] Speaker 1: But in that equation alone, it's telling you, as you
[29:27] Speaker 1: get older, then your maximum heart rate starts to come down.
[29:31] Speaker 1: And so what happens is your heart rate can only
[29:35] Speaker 1: beat so fast because it has to have enough time
[29:38] Speaker 1: in between beats to refill with blood. Right, if it's
[29:41] Speaker 1: beating so fast, and you can just imagine it's beating
[29:45] Speaker 1: so fast, it's almost just contracted and squeezed the whole time. Well,
[29:49] Speaker 1: when it's not squeezing and contracting, that's when blood goes
[29:52] Speaker 1: back into the heart, and so blood comes in, it
[29:54] Speaker 1: contracts and squeezes it all out. Heart opens up, blood,
[29:58] Speaker 1: more blood comes in, and it just keeps its like. Well,
[30:00] Speaker 1: if it's squeezing super super faster, there's not enough time
[30:02] Speaker 1: to refill, and so your body will stop how fast
[30:04] Speaker 1: it will go in order to give you filling time. Well,
[30:08] Speaker 1: that ability to refill slows down as we age. So
[30:12] Speaker 1: because that maximum heart rate comes down, because maximum heart
[30:15] Speaker 1: rate comes down, your view two max will come down
[30:18] Speaker 1: as well. And that happens for a whole bunch of
[30:20] Speaker 1: molecular and vascular reasons. But that's one example of a
[30:24] Speaker 1: Capillaries diminish over times, Mitochondria health diminishes over time, physical
[30:29] Speaker 1: work output, particularly in your lower body, diminishes over time.
[30:33] Speaker 1: So all these things combinable suggest that like it will
[30:36] Speaker 1: start pulling it down eventually, but it doesn't have to
[30:38] Speaker 1: come down nearly as fast as people think it does.
[30:41] Speaker 2: Just don't know if I know you're not a cardiologist,
[30:44] Speaker 2: but I would like to get a sort of a
[30:45] Speaker 2: view if you don't mind. You just mentioned, you know
[30:50] Speaker 2: the two twenty one six STE for example, and that example,
[30:52] Speaker 2: let's you know your maximum heart rights one hundred and sixty.
[30:55] Speaker 2: Let's say in my case, let's just shoo mom sixty
[30:58] Speaker 2: and that my maxim right for the psych of that
[31:01] Speaker 2: this question is one sixty. But better I go into
[31:06] Speaker 2: a workout in my hot right, ghosh, one seventy five?
[31:09] Speaker 2: Am I at risk?
[31:10] Speaker 3: Am? I? Is that something EL should be worried about?
[31:12] Speaker 1: Now? Unless your car? Again, fuck your cardiologist. Don't assume me.
[31:15] Speaker 3: I'm not an empty exactly.
[31:18] Speaker 1: But no, they're nose. In fact, I can tell you
[31:21] Speaker 1: having put a bunch of people through viewed to max
[31:23] Speaker 1: tests with cardiologists in the room. Now, the ones that
[31:26] Speaker 1: don't understand a lot about exercise, they start to freak out.
[31:28] Speaker 1: We actually had this happen. We were testing subjects one time,
[31:32] Speaker 1: and these were eighty and ninety year olds, right, And
[31:34] Speaker 1: so you do some basic math there you're talking about
[31:36] Speaker 1: maximum heart rates like one thirty one forty, right theoretically,
[31:40] Speaker 1: And so these guys are exercising and they're barely moving
[31:43] Speaker 1: because they're pretty fit, and they're at one and ten
[31:47] Speaker 1: hundred and fifteen hundred and twenty and the cardiologists blust
[31:50] Speaker 1: their little hearts. They were just they're just so used
[31:53] Speaker 1: to people stopping at one twenty, right and just like
[31:56] Speaker 1: getting off and and these guys were just like cruising
[31:59] Speaker 1: along and they start shutting the machine down. And the
[32:01] Speaker 1: guys are like, what what are you doing? My rate
[32:04] Speaker 1: of perceived exertion is a five out of ten right now,
[32:06] Speaker 1: they're not even sweating yet, and these cardiologists are like
[32:10] Speaker 1: h and so we're like to get out of here.
[32:12] Speaker 1: You don't know what you're doing at all. And these
[32:14] Speaker 1: guys are going and they start getting to one twenty one,
[32:16] Speaker 1: twenty five, one thirty, and now they're like starting to
[32:19] Speaker 1: bread a little bit. But they're like, you know, relative
[32:22] Speaker 1: exertions six out of ten, six and a half out
[32:24] Speaker 1: of ten, something like that, And the cardiologists are like,
[32:26] Speaker 1: not freaking out because they're gonna have a heart attack.
[32:28] Speaker 1: But just like I've never seen numbers like this. Well,
[32:31] Speaker 1: this group ended up with a maximum heart rate of
[32:33] Speaker 1: about one forty five as an as a group average,
[32:36] Speaker 1: and should be some over one fifty five. One sixty
[32:38] Speaker 1: is ninety year olds. But the cardiologists have just never
[32:41] Speaker 1: seen anything like that, and so it's not their fault.
[32:45] Speaker 1: But you're not at any particular risk. Your maximum heart
[32:48] Speaker 1: rate is not associated with better fitness or worse fitness.
[32:52] Speaker 1: Your maximum heart rate is not associated with risk in
[32:56] Speaker 1: any way or form, and so yeah, I wouldn't wry
[33:00] Speaker 1: about it at all. If you have any thoughts of risk,
[33:03] Speaker 1: of course, work with your cardiologists. Blah blah blah. But
[33:06] Speaker 1: now there's no reason to think that number is high,
[33:09] Speaker 1: particularly because depending on how you're testing it, it might
[33:13] Speaker 1: be just a function of your wearable socks. It's not,
[33:17] Speaker 1: but we'll just skip that part. In general, there's no
[33:19] Speaker 1: reason to think, I hi, hurry. It is accessibly dangerous
[33:22] Speaker 1: for most people outside of medical conditions.
[33:25] Speaker 2: Good day, guys, mirke boris here these days. If you
[33:27] Speaker 2: want to be taken seriously in business, you've got to
[33:30] Speaker 2: start treating yourself like an athlete. That means focusing on performance,
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[34:39] Speaker 2: So it makes a lot of sense to me what
[34:41] Speaker 2: you've said in relation to VO two max Like it's
[34:44] Speaker 2: sort of like it's just a measurement of a total system,
[34:48] Speaker 2: of your total system. It also makes sense to me
[34:51] Speaker 2: about you know why you need leg strength because you
[34:54] Speaker 2: know in terms of getting yourself around and you need
[34:58] Speaker 2: a certain level of league strength. Can you explain to
[35:01] Speaker 2: me the group strength part? I mean, why is it
[35:03] Speaker 2: important that? I mean, do I need to be able
[35:05] Speaker 2: to pick up a hammer or something or what. I
[35:07] Speaker 2: don't need to be doing chin ups or I don't
[35:09] Speaker 2: need to be doing farmers carries If I'm seventy, for example,
[35:12] Speaker 2: I do do it.
[35:13] Speaker 3: But like, but I'm just saying I don't need to.
[35:16] Speaker 2: What's the reason? Why's group strength coming to? Why is
[35:18] Speaker 2: that so important?
[35:19] Speaker 1: Yeah, so indirectly, you do need to be doing farmers
[35:22] Speaker 1: carries at seventy. This is your luggage, this is your groceries,
[35:28] Speaker 1: this is anything else. You have to be able to
[35:30] Speaker 1: move things around the world. You're not going to go
[35:33] Speaker 1: very far if you can't carry things with you. And
[35:34] Speaker 1: it's sort of funny to think that, but I remember
[35:37] Speaker 1: saying this up all the time. I'm like, do you
[35:38] Speaker 1: carry groceries?
[35:39] Speaker 3: Yeah?
[35:41] Speaker 1: Like do you carry a backpack through an airport? Do
[35:44] Speaker 1: you ever put overhead luggage in a bin or on
[35:47] Speaker 1: a bus? Yeah? You Farmers carry all the time. Right,
[35:51] Speaker 1: you push your wheelbeler around your yard while you're gardening
[35:54] Speaker 1: like you're doing farmers carry. So number one, as I
[35:58] Speaker 1: said earlier, your legs are what control local, but your
[36:00] Speaker 1: hands are literally your interface of the world. It is
[36:03] Speaker 1: getting the jar open, It is getting that thing tightened
[36:07] Speaker 1: down on your chair, not having to call and spend
[36:09] Speaker 1: two hundred dollars on a repair guy to come out
[36:11] Speaker 1: because you can't tighten something, so it starts to affect
[36:15] Speaker 1: a ton. I mean, honestly, pay attention tomorrow, spend the
[36:18] Speaker 1: next twenty First, just pay attention to how many times
[36:20] Speaker 1: you've used your hands besides typing on something. I guarantee
[36:25] Speaker 1: you something to pop up the next seven days. You're like, oh, man,
[36:27] Speaker 1: I think about that and think about that. But I'll
[36:29] Speaker 1: bet you if you're seventy five in your grip as
[36:30] Speaker 1: weak as hell, you will think about it and it
[36:32] Speaker 1: becomes very, very very annoying and life becomes limiting. But
[36:37] Speaker 1: past that, there's a lot of research showing direct connections
[36:41] Speaker 1: between the neural circuitry in your hands and the neural
[36:44] Speaker 1: circuitry associated with things like dementia, with Parkinson's onset, with
[36:51] Speaker 1: word recall, with memory, attention span, and so forth. And
[36:55] Speaker 1: so one of the things that we start to see
[36:56] Speaker 1: is if you have more than ten percent a symmetry
[37:01] Speaker 1: between your dominant hand and your non dominant hand, especially
[37:06] Speaker 1: if that asymmetry hasn't been caused by vocation. So if
[37:09] Speaker 1: you are a carpenter or you're in a job where
[37:12] Speaker 1: you specifically kind of do one thing with one hand,
[37:14] Speaker 1: then you'll develop some granary symmetry. We see this in
[37:17] Speaker 1: like our athletes, our pictures and stuff. Okay, correct, like
[37:20] Speaker 1: you're throwing a ball with one hand, that's going to happen.
[37:22] Speaker 1: But if you don't induce some sort of natural asymmetry
[37:25] Speaker 1: there and yours becomes greater than ten percent, that starts
[37:28] Speaker 1: to be associated with nerve denervation, stars to be associated
[37:32] Speaker 1: with a whole cascade of downwards spiraling of your physical
[37:36] Speaker 1: health that you don't want to have any part of.
[37:39] Speaker 1: And so your grip strength has both direct and indirect
[37:41] Speaker 1: mechanisms that are explaining overall health. And so we need
[37:47] Speaker 1: to make sure again that not that I'm concerned that
[37:50] Speaker 1: you can tear phone books apart with your hands or anything,
[37:54] Speaker 1: or that you can not figure out how to use
[37:56] Speaker 1: pliers and you have to open up every jar by
[37:58] Speaker 1: your hands. I know that there's tools, but it is
[38:02] Speaker 1: that minimum threshold of falling below and being able to
[38:05] Speaker 1: survive and function by yourself. Another way to think about
[38:07] Speaker 1: this is it might not be limiting you now, it
[38:11] Speaker 1: might not, but do you do you really want to
[38:14] Speaker 1: be in the spot where you can't live by yourself
[38:17] Speaker 1: because you can't open anything up, you can't take care
[38:20] Speaker 1: of anything. So what you've done in that particular case
[38:23] Speaker 1: is you literally let grip strength and your wellness. Ben,
[38:28] Speaker 1: That's what it was. And he's like, what a dumb
[38:30] Speaker 1: way to not be lived by yourself? Right, Like, what
[38:33] Speaker 1: a completely controllable and stupid reason to not have autonomy
[38:37] Speaker 1: in life is because you just let your hands get weak.
[38:39] Speaker 1: So if you're gonna let something something like that will
[38:42] Speaker 1: happen eventually, right, You're going to have to have assisted
[38:44] Speaker 1: living at some point in your life Don't let it
[38:46] Speaker 1: be you got weak hands, that's so insanely controllable. Let
[38:50] Speaker 1: it be the fact that your body just deteriorated finally,
[38:53] Speaker 1: and you're one hundred and ten years old. This is
[38:55] Speaker 1: at the age of limitation of science. But don't let
[38:58] Speaker 1: it be something like, well, I just I couldn't hold
[39:00] Speaker 1: things anymore. I couldn't lift the couch up and rearrange it.
[39:03] Speaker 1: That's the theatrol god underneath the couch. And because I
[39:06] Speaker 1: dropped it and I can't lift it up anymore. Like,
[39:08] Speaker 1: don't let that be the reason why you couldn't live
[39:11] Speaker 1: the life you want to live. This doesn't make any
[39:12] Speaker 1: sense to do that.
[39:13] Speaker 2: So and I think what you're sort of saying is
[39:16] Speaker 2: that it's quite an important question that most of us
[39:18] Speaker 2: never have an opportunity to ask ourselves, or don't understand
[39:20] Speaker 2: that we should ask ourselves. So, in relation to the
[39:23] Speaker 2: first and last point, that is leg strength and group strength,
[39:26] Speaker 2: let's put via two exercise just for a second, But
[39:29] Speaker 2: those two really what most of us should be asking
[39:34] Speaker 2: ourselves as we get older. We should be saying to ourselves.
[39:38] Speaker 2: In my case, Mark, what functions do you want to
[39:42] Speaker 2: be able to perform?
[39:43] Speaker 3: When you're ninety.
[39:45] Speaker 2: That should inform me as to what exercises I need
[39:49] Speaker 2: to do now so that I can build and maintain
[39:54] Speaker 2: strength either than my legs and my hands to perform
[39:56] Speaker 2: those functions. So the functions are not so that I
[40:01] Speaker 2: used to be boxer, So the functions are not so
[40:03] Speaker 2: I can do ten rounds with a master's fighter my age.
[40:07] Speaker 3: It's not about that.
[40:08] Speaker 2: It's about can I lift my grand kid up who
[40:10] Speaker 2: might be ten kilos? Or can I pick up my
[40:13] Speaker 2: cat who might be whatever? As you say, can I
[40:16] Speaker 2: open ajar? Can I carry two suitcases because the elevator
[40:20] Speaker 2: or escalator is not working at the airport and I
[40:22] Speaker 2: need to get up the stairs when I arrive in
[40:24] Speaker 2: LA for my next annual holiday because I like to
[40:26] Speaker 2: go to Vegas and have a gamble, et cetera. So
[40:30] Speaker 2: we need to ask ourselves those questions about what functions
[40:35] Speaker 2: we want to achieve that will therefore inform us as
[40:37] Speaker 2: to what exercise which I'm going to ask you about
[40:39] Speaker 2: what exercise we need to start doing now and how
[40:42] Speaker 2: often and how much weight, et cetera, et cetera. And
[40:46] Speaker 2: in order to do that, we probably should also get
[40:48] Speaker 2: a bit of a measurist where we are today? So
[40:51] Speaker 2: you know, mark where are you in terms of leage
[40:53] Speaker 2: strength today relative to the population, your age group, or
[40:56] Speaker 2: any other age group that you choose to. Below you
[40:58] Speaker 2: mark where a relations to your group strength relative to
[41:00] Speaker 2: the population in relation to your age group or any
[41:03] Speaker 2: other age group you choose to compare yourself to, particularly
[41:06] Speaker 2: a younger age group. You if you're that way in client,
[41:07] Speaker 2: which I am competitive? So is that a fair thing
[41:12] Speaker 2: to say that we are not asking ourselves the right
[41:14] Speaker 2: question when we go to the gym, because I see
[41:16] Speaker 2: dudes of the gym mate of mine friends, they're still
[41:18] Speaker 2: doing the same shit, but we're all doing forty years ago,
[41:22] Speaker 2: and they're doing a bench press and they can still
[41:25] Speaker 2: lift one hundred and twenty kilos you know, two hundred
[41:27] Speaker 2: and sixty pounds or whatever is and your thing and
[41:32] Speaker 2: which is okay, it's nothing wrong with that, by the way,
[41:34] Speaker 2: but maybe but then if you ask them to do
[41:37] Speaker 2: a farmer's carry, they can't do it.
[41:40] Speaker 3: So is am i am I?
[41:42] Speaker 2: Is it correct that we're not asking ourselves the right
[41:44] Speaker 2: question when we inform ourselves as to how we should
[41:46] Speaker 2: train and watch what we should train.
[41:48] Speaker 1: Yeah, you have to be a little bit careful here.
[41:50] Speaker 1: I'm a weightlifting junkie, of course, and so if you
[41:54] Speaker 1: tell me, like your your pals bench press one hundred
[41:56] Speaker 1: and twenty kilos, I'm like tell you it's awesome.
[42:00] Speaker 3: It's not great.
[42:02] Speaker 1: If you ask me to convert distance, I don't know,
[42:04] Speaker 1: but you want to convert stuff of the weight room.
[42:06] Speaker 1: I actually prefer keylotes. So on all of those numbers,
[42:11] Speaker 1: you want to be a little bit careful here only
[42:12] Speaker 1: because something like like a leg extension or leg press
[42:18] Speaker 1: or grip strength. Don't get too caught up in those numbers.
[42:24] Speaker 1: You want to just think of them like we thought
[42:25] Speaker 1: of you two max as it represents a bunch of
[42:27] Speaker 1: physiological systems, which is the that's the takehome message, right,
[42:33] Speaker 1: the same thing with grip strength. Grip strength is good,
[42:36] Speaker 1: but it's really kind of the reason rip strength is
[42:41] Speaker 1: used in research a lot is because a grip strength
[42:45] Speaker 1: testing device is like twenty five dollars. It doesn't take
[42:49] Speaker 1: any learning curve, there's no technique issues. Everybody can do it.
[42:53] Speaker 1: You can try it two or three times. I can
[42:54] Speaker 1: get it done in my study, I can do it
[42:56] Speaker 1: at my hospital. I can do it in my clinic
[42:59] Speaker 1: in two minutes, and so because of that, we have
[43:02] Speaker 1: a lot of research on it. We don't have a
[43:04] Speaker 1: lot of research on it, though, because it is some magical,
[43:08] Speaker 1: super special exercise that everybody has to do, and so
[43:12] Speaker 1: we want to be careful of saying, well, okay, therefore,
[43:16] Speaker 1: if we know vio to max leg strength and grip strength,
[43:19] Speaker 1: are these three massive predictors that I'm going to train
[43:23] Speaker 1: to optimize performance on those tests. That is losing the
[43:26] Speaker 1: plot entirely. We should be looking at this as saying,
[43:29] Speaker 1: we know physical fitness is incredibly important, Therefore maximize physical fitness.
[43:34] Speaker 1: Don't get swallowed up in the test. And I'm saying
[43:37] Speaker 1: that to say, if somebody's in the gym and they're
[43:40] Speaker 1: making a lot of progress and they're doing bent roads,
[43:43] Speaker 1: and they're doing all kinds of other exercises and then
[43:47] Speaker 1: they come in and they don't do anything specific for
[43:51] Speaker 1: the grip, I'm not super concerned. They're probably fine. Like
[43:55] Speaker 1: we're probably just fine. Now. If they're a grip strength
[43:58] Speaker 1: test and it's terrible, then maybe we have an issue,
[44:02] Speaker 1: But that's probably not going to happen because so many
[44:03] Speaker 1: things you're going to do with the weight room are
[44:05] Speaker 1: going to be grip dependent anyways, that you're going to
[44:08] Speaker 1: build some grip strength there, and so we don't want
[44:11] Speaker 1: to overly prepare for the test. Right. That's kind of
[44:13] Speaker 1: like the equivalent of, you know, your child's teacher sends
[44:16] Speaker 1: them home with the exact math tests and then they
[44:19] Speaker 1: come home the next day, or they go to school
[44:20] Speaker 1: the next day and I get one hundred percent. They're
[44:22] Speaker 1: not any better at math, they just practice the test. Right,
[44:25] Speaker 1: In this case, you want to be better at math.
[44:27] Speaker 1: You want to solve global math problems. And what I'm
[44:30] Speaker 1: referring to now is you want to be able to
[44:32] Speaker 1: solve global movement problems. I want you to be able
[44:36] Speaker 1: to step up, prepare, step upstairs and not be out
[44:39] Speaker 1: of breath and not have to take a stop and
[44:41] Speaker 1: go hold on because you took four steps on the stairs.
[44:44] Speaker 1: I want you to be able to carry a suitcase.
[44:46] Speaker 1: I want you to be able to slip and catch
[44:48] Speaker 1: yourself in an awkward position. I want you to be
[44:49] Speaker 1: able to pick something up off the ground, not hurting
[44:52] Speaker 1: a disk. That's what I actually want now, scientifically, I
[44:55] Speaker 1: need to simplify that so I can organize it, so
[44:58] Speaker 1: I can standardize it. I can execute the research, but
[45:02] Speaker 1: what we've seen the research is a simplified version of
[45:06] Speaker 1: trying to say, hey, this is why it's globally important
[45:08] Speaker 1: to be physically active, and so I need you to
[45:11] Speaker 1: have good mobility. I need you to have good range
[45:13] Speaker 1: of motion. I need you to move well. I need
[45:16] Speaker 1: you to be able to move from your right foot
[45:18] Speaker 1: to your left shoulder. I need to not be in pain.
[45:22] Speaker 1: That's what I really need. But I can't put all
[45:24] Speaker 1: that in a study. That's like too many variables, right,
[45:27] Speaker 1: And so yes, if all we're doing is going to
[45:30] Speaker 1: the gym and doing biceps and bench for us, we're
[45:33] Speaker 1: probably not aging very well. We're gonna we're probab firston,
[45:36] Speaker 1: we're gonna have joint pain probably and hurt shoulders and surgeries,
[45:40] Speaker 1: and we're missing out on the bigger thing. But at
[45:42] Speaker 1: the same time, I don't want you to only go
[45:44] Speaker 1: to the gym and only do the exercises that have
[45:47] Speaker 1: been shown to predict mortality. That's not the good approach either.
[45:51] Speaker 1: So that was a really good question. You teed me
[45:53] Speaker 1: up very well for that, But I hope people understand that.
[45:55] Speaker 1: Of remember, let's not forget the plot here of what
[45:58] Speaker 1: we're trying to get done it.
[46:00] Speaker 2: But it is confusing, Andy because for most most of
[46:03] Speaker 2: us mere mortals as to how we should exercise and
[46:07] Speaker 2: or probably more importantly, what we should exercise, what muscle
[46:10] Speaker 2: groups you should exercise, how often we should exercise. Should
[46:12] Speaker 2: we be doing three fives, you know, five sets of
[46:16] Speaker 2: three to five sets of three to five reps of
[46:19] Speaker 2: a weight that we can only live three to five times,
[46:22] Speaker 2: or should we be doing twelve reps because we're trying
[46:25] Speaker 2: to build muscles. We should have a certain level of
[46:27] Speaker 2: muscle mass in any event going as we get older.
[46:30] Speaker 2: And it's very confusing. And recently I listened to and
[46:33] Speaker 2: I've got even more confused. And it wasn't you I
[46:35] Speaker 2: listened to, But I recently got listened. I listened to
[46:38] Speaker 2: a podcast with Andrew Human where he spoke to someone
[46:43] Speaker 2: called paveled Tatsuline Tatsasuline. He's a rushing guy, yeah, Bob,
[46:48] Speaker 2: And my god, I was so confused at the end
[46:50] Speaker 2: of it because I thought, my god, I think I've
[46:52] Speaker 2: been training the wrong.
[46:53] Speaker 3: Way the whole time.
[46:54] Speaker 2: So so and he was sort of basically saying machines
[46:59] Speaker 2: aren't the best thing to do better off using free weights.
[47:01] Speaker 3: And he's sort of saying, you know, the you.
[47:03] Speaker 2: Know, if you can do dips, chins, bench sort of
[47:07] Speaker 2: what what he call that's compound exercises, the compound of
[47:10] Speaker 2: the compound exercises.
[47:11] Speaker 3: That's probably enough. I've been going to a gym. I
[47:14] Speaker 3: go to a gym, but I do weights, let's say,
[47:17] Speaker 3: twice a week. And I go to the gym.
[47:19] Speaker 2: This gym has got like every machine known demanded, And
[47:22] Speaker 2: all of a sudden, I've realized I probably don't need
[47:24] Speaker 2: to use I thought to hims if I don't need
[47:26] Speaker 2: to use all these machines.
[47:27] Speaker 3: And I'm now getting confused.
[47:29] Speaker 2: And I've been in I've been exercising for a lot,
[47:31] Speaker 2: fifty years, more fifty five years. Like with all various
[47:36] Speaker 2: sorts of coaches, world champion box coach, boxing coaches teach me,
[47:40] Speaker 2: world champion jiu jitsu do jiu jitsu coaching me, They've
[47:44] Speaker 2: all got different views.
[47:45] Speaker 3: On how you should exercise.
[47:48] Speaker 2: Where do I start? Man, Like, I'm over fifty, What
[47:52] Speaker 2: should I be? What's something simple I should be looking
[47:54] Speaker 2: at just to kick it off?
[47:56] Speaker 1: Okay, I think the easy way to say this is
[47:59] Speaker 1: a couple of ways. Number One, there's a reason there
[48:03] Speaker 1: our entire academic and scientific fields on these topics, exercise science,
[48:10] Speaker 1: there's a lot. And I used to tell this to
[48:14] Speaker 1: my students at the Bever Beginning semester. If you think
[48:16] Speaker 1: that you can become a world around expert and exercise
[48:20] Speaker 1: in a semester, you're out of your mind. Right. So
[48:23] Speaker 1: the average consumer who's not even in a graduate program
[48:26] Speaker 1: of that it is insanely complicated. So when you hear
[48:29] Speaker 1: someone like Pavel who's got decades of experience, he's not wrong, right.
[48:36] Speaker 1: But thenhen you hear it, maybe I say something different,
[48:38] Speaker 1: You're like, oh my god, these guys just agree. No,
[48:40] Speaker 1: it's just there's a lot of things to talk about
[48:43] Speaker 1: in this field, and it is really complicated, right. It's
[48:46] Speaker 1: kind of like if you're trying to explain to everyone
[48:49] Speaker 1: on a podcast finance. It's like, cool, sure I could
[48:54] Speaker 1: do this easy way, like save more money than you spend,
[48:57] Speaker 1: and like past that. My god, there's just that fields
[49:00] Speaker 1: of this stuff, right. So first and foremost, there's that piece.
[49:05] Speaker 1: The second piece, someone like pabol again have known for
[49:08] Speaker 1: a long time now. He has a particular way of
[49:11] Speaker 1: looking at it. He's probably most known for kettlebells and
[49:14] Speaker 1: being such a huge advocate of that, and he generally
[49:17] Speaker 1: has a particular type of outcome and an assumed goal
[49:21] Speaker 1: and a clientele that he works with. Right, I'm different,
[49:24] Speaker 1: and so my perspective, my view of this field is
[49:28] Speaker 1: different because I work directly with people, and so in
[49:32] Speaker 1: a conversation, for example, I might write a training program
[49:35] Speaker 1: this morning, as I did for a Major League Baseball
[49:38] Speaker 1: pitcher coming back off of a major elbow surgery, and
[49:43] Speaker 1: then finish that and immediately write a training program for
[49:47] Speaker 1: one of our our billionaire entrepreneurs who's sixty and he's
[49:51] Speaker 1: going to gain me twenty minutes a day to train. Right,
[49:54] Speaker 1: these are entirely different goals, so their programs don't even
[49:57] Speaker 1: come close to looking the same. You would be in
[49:59] Speaker 1: the same session market see me, Like, if I walk
[50:01] Speaker 1: you through the first one, you'd be like, I got it.
[50:02] Speaker 1: And then I walk through the second one and you'd
[50:03] Speaker 1: be like, I'm so confused. Now that's none of the
[50:05] Speaker 1: stuff that you said before. Well, of course, right, you're
[50:07] Speaker 1: talking about forty year difference in an age. You're talking
[50:09] Speaker 1: about goals and limitations and blah blah blah, so when
[50:14] Speaker 1: you hear different experts talk about that stuff, now that
[50:18] Speaker 1: that's why right, because there are a ton of ways
[50:20] Speaker 1: to go about it. Let's go all that on the bottom.
[50:23] Speaker 1: Then there's only a few concepts that would be true
[50:26] Speaker 1: across my program against Pabo's programs, against anybody else's programs.
[50:30] Speaker 1: If you hit those concepts, you're gonna be fine. If
[50:34] Speaker 1: you want to go past that, if you're the person
[50:36] Speaker 1: who likes to learn this stuff, then listen to a
[50:39] Speaker 1: podcast in detail, buy a book, go to a seminar,
[50:43] Speaker 1: try to write your own programs. Great. If you don't
[50:46] Speaker 1: want that stuff, buy a pre made training program from somebody.
[50:52] Speaker 1: Most people sell twelve week training programs. I think ours
[50:55] Speaker 1: on my website are like thirty dollars or something.
[50:59] Speaker 3: So you guys, you guys sell a training program.
[51:02] Speaker 1: Oh yeah, we have tons of them that are up
[51:04] Speaker 1: that are available to people. Just go buy I think again,
[51:06] Speaker 1: like thirty bucks or something like pretty cheap twelve weeks.
[51:09] Speaker 1: Usually we got all kinds of longevity programs. We have
[51:12] Speaker 1: over fifty, we have female programs, we have we all
[51:15] Speaker 1: have all kinds of them.
[51:16] Speaker 2: And it is that the Vitality Blueprint website or where
[51:19] Speaker 2: is that. No, that is on biomolecular Athlete, biominlecathlete dot com.
[51:25] Speaker 3: That's that, and that's your that's your another business of yours.
[51:28] Speaker 1: Yeah. Yeah, I got a lot of companies. That's our
[51:31] Speaker 1: that's our education company. So all of our education courses,
[51:35] Speaker 1: all of our like we have short little courses like
[51:38] Speaker 1: a couple of hours. We've got long ones like all
[51:41] Speaker 1: like my college courses are on there. And then we
[51:44] Speaker 1: have just like straight up training programs and things like
[51:47] Speaker 1: that that that people can go by. We can give
[51:50] Speaker 1: you the links, you can link it.
[51:51] Speaker 3: Somethe No, definitely check.
[51:52] Speaker 1: No.
[51:52] Speaker 2: I actually tried to consult with you guys, but apparently
[51:55] Speaker 2: have to be living in Texas or something America at
[51:57] Speaker 2: least to be able to do a consultation with you guys.
[51:59] Speaker 2: I was I was actually gonna fly over and come
[52:03] Speaker 2: out and do it. Yeah, come out and get a consultation.
[52:06] Speaker 2: You get my blood's done, you know, just put me
[52:08] Speaker 2: through a test and then just see what comes from it.
[52:11] Speaker 3: I'd love to do that. That'd be awesome.
[52:12] Speaker 1: Oh yeah, yeah, we can. We'll talk about that off fine.
[52:15] Speaker 3: Yeah, yeah, totally.
[52:17] Speaker 1: So lots of people like you, so let me finish
[52:20] Speaker 1: a couple.
[52:20] Speaker 3: Of Yeah, please, yes, yes, please.
[52:22] Speaker 1: Another thing you guys can try for free. I wrote
[52:26] Speaker 1: the training program for a guy who's sole gold is longevity.
[52:31] Speaker 1: His name is Brian Johnson.
[52:33] Speaker 3: Yeah. I don't know him and know of him.
[52:34] Speaker 1: Yeah, yeah, okay, he put that whole thing out there
[52:37] Speaker 1: for free, so you can go on and see the
[52:40] Speaker 1: training program I built for Brian Johnson. And it's still
[52:43] Speaker 1: the one he's been using it for I don't know,
[52:46] Speaker 1: seven eight months something like that. Now, we did a
[52:48] Speaker 1: whole podcast up it. The whole video is free, and I
[52:50] Speaker 1: think he put the whole thing up there and out
[52:52] Speaker 1: there so you can go and just do the you
[52:55] Speaker 1: want to know the antigap of longevity program. It's it's
[52:58] Speaker 1: not for everyone, right again, Please remember I built that
[53:02] Speaker 1: specifically for Brian himself. I know Brian, I work with him,
[53:05] Speaker 1: I have data on him. I was in person. That
[53:09] Speaker 1: program is a beast. The vast majority of you will
[53:11] Speaker 1: not be able to handle that program. You should not try.
[53:15] Speaker 1: The other longevy program we have at bio Molecular Outlet
[53:17] Speaker 1: is much more realistic for most people. But do you
[53:20] Speaker 1: want to go see that? That's totally free Brian put
[53:22] Speaker 1: it up and I said, yeah, man, go ahead like
[53:23] Speaker 1: fire out there. It's your program. Do whatever you want
[53:25] Speaker 1: with it. So that gives people options of like the
[53:29] Speaker 1: go getters that want to go and learn more, the
[53:31] Speaker 1: people that don't just want to check into a program,
[53:34] Speaker 1: those that can afford you know, thirty or forty bucks
[53:36] Speaker 1: or whatever. And then if you maybe can't afford that,
[53:39] Speaker 1: then there's the free program that you can check out
[53:42] Speaker 1: for Brian. So hopefully that gives people a lot of options.
[53:44] Speaker 2: So let's just pick on one aspect of it, because
[53:47] Speaker 2: I have seen some of the stuff he does.
[53:50] Speaker 3: Let's just talk about low body are you talking?
[53:56] Speaker 2: I mean, is someone I'm talking about fifteen and over,
[54:00] Speaker 2: some of them fifty to now of a subject, assuming they've.
[54:02] Speaker 3: Got no massive injuries, et cetera.
[54:04] Speaker 2: Should they Should they be doing things like a deadlift
[54:07] Speaker 2: at a weight that they can handle?
[54:09] Speaker 3: Or do they not worry about deadlifts?
[54:11] Speaker 1: Well you can do it, yeah, absolutely, there's no special
[54:16] Speaker 1: exercise you have to do.
[54:17] Speaker 3: Right.
[54:18] Speaker 1: If you're into deadlifting, I'm here for it. If you
[54:21] Speaker 1: hate it, great, Brian doesn't deadlift, really doesn't do like
[54:26] Speaker 1: a traditional bar deadlift. His threshold, his low. His tolerance
[54:31] Speaker 1: for risk are very low. He doesn't want anything that
[54:35] Speaker 1: is going to potentially not like the deadlift would. But
[54:37] Speaker 1: that was off his list. It's off his list, No
[54:39] Speaker 1: big deal. We have other people that are older than
[54:41] Speaker 1: Brian just as healthy and they're deadlift so great. If
[54:45] Speaker 1: you if you hate it, if you've never done it before,
[54:48] Speaker 1: you want to tinker with it, Like always start super conservative.
[54:53] Speaker 1: I mean by conservative, give yourself months to build up.
[54:56] Speaker 1: You should be deadlifting for several months before you even
[54:58] Speaker 1: feel like it's hard, Like, really give that tissue a
[55:02] Speaker 1: chance to adapt. Train hard on other stuff. But anytime
[55:06] Speaker 1: you introduce a new exercise, especially if you're fifty plus
[55:09] Speaker 1: years old or whatever number fifty five or sixty whatever,
[55:14] Speaker 1: or you don't have a huge weightlifting background, strength training background,
[55:18] Speaker 1: anytime you introduce something new, really give it a long
[55:22] Speaker 1: time to marinate there. Don't make that the exercise that
[55:26] Speaker 1: you push hard on. Push hard on the stuff you're
[55:28] Speaker 1: more familiar with, and then slowly and I'm slowly, over months,
[55:33] Speaker 1: let that thing build up. That's how you make sure
[55:35] Speaker 1: you don't wake up one day and all of a sudden,
[55:36] Speaker 1: that shoulder is killing you, that back is now killing
[55:39] Speaker 1: you the knee or whatever the case is, really be thoughtful.
[55:42] Speaker 1: You want to introduce new exercises and new movements somewhat frequency. Right.
[55:47] Speaker 1: We're not trying to be specific and world champions at
[55:51] Speaker 1: a particular exercise. We're just using exercise as a way
[55:54] Speaker 1: to be healthier, right, So we want new movements, but
[55:57] Speaker 1: we don't want to go overly crazy. Generally, that means
[56:01] Speaker 1: something like every six to eight weeks, it's a pretty
[56:05] Speaker 1: good rhythm for most people. Shorter than that, you don't
[56:08] Speaker 1: give yourself enough time to make a lot of adaptations oftentimes,
[56:11] Speaker 1: and then you also spend all your time in the
[56:13] Speaker 1: gym like looking at your coaching app and looking at
[56:15] Speaker 1: the thing and like trying to figure it out, and
[56:17] Speaker 1: you know it's just not good. So a good rhythm
[56:19] Speaker 1: for most people is somewhere in this six to eight
[56:21] Speaker 1: to ten weeks. Doesn't mean you throw every exercise out, right,
[56:26] Speaker 1: but you can start peppering in some new ones and
[56:28] Speaker 1: start prepping in some new ones after that. So some
[56:31] Speaker 1: people like to change a lot of exercises out. Some
[56:34] Speaker 1: people only change a couple every day. That's fine, but
[56:37] Speaker 1: that's a really good way to think about it. So
[56:38] Speaker 1: I deadlift you tell me, you're like, yeah, I used
[56:41] Speaker 1: to do it all the time. Hurt my back. Do
[56:43] Speaker 1: you want to do it again? No? Okay, I'll never
[56:45] Speaker 1: bring it up again. You want to try it, I'm
[56:48] Speaker 1: good for it too. You don't have to be scared
[56:49] Speaker 1: of it either.
[56:50] Speaker 2: But the posterior chine like as they call it, if
[56:54] Speaker 2: you didn't do dead lifts, or how important is that
[56:57] Speaker 2: sort of that that chin that sort of goes down
[56:59] Speaker 2: the back your body? How important is that? Which is
[57:02] Speaker 2: why I mentioned deadlift? How important is that to you
[57:04] Speaker 2: in terms of just functionality generally, Like it might be
[57:07] Speaker 2: picking up your grain kid for example.
[57:09] Speaker 3: Yeah, you know, And if you don't do a dadlift,
[57:12] Speaker 3: what do you do?
[57:13] Speaker 1: Look, here's the reality. Every muscle and a group of
[57:16] Speaker 1: group of muscles in your body is important. Yeah, every
[57:20] Speaker 1: one of them. It just tends to be people are
[57:24] Speaker 1: more likely to do the ones that are on the
[57:26] Speaker 1: front side that they can see in the mirror.
[57:28] Speaker 3: Yeah.
[57:29] Speaker 1: But it's not like your lats and your back and
[57:32] Speaker 1: your glutes are more important than your quads. They aren't.
[57:36] Speaker 1: They just tend to be underserved, They tend to be undertrained,
[57:40] Speaker 1: and so we like to as your point on earlier,
[57:42] Speaker 1: as you are sort of like leading me into there,
[57:44] Speaker 1: we tend to emphasize that posterior chain, the stuff behind you,
[57:47] Speaker 1: stuff you can't see in the mirror. And again not
[57:50] Speaker 1: because it's actually more important, but it just tends to
[57:52] Speaker 1: be less worked, less trained, and then it becomes underdeveloped,
[57:56] Speaker 1: and then the front side tends to be overdeveloped, which
[57:59] Speaker 1: then causes problems and injuries and things like that. So
[58:02] Speaker 1: we want to make sure that everything is getting trained.
[58:05] Speaker 1: This is if you're going to have limited capacity, that
[58:09] Speaker 1: means something is weak, and it means you let something
[58:11] Speaker 1: get weak. So don't let it get weak. You want
[58:13] Speaker 1: to pick a deadlift again, great if you hate it
[58:16] Speaker 1: and you want to do a different back exercise, a
[58:18] Speaker 1: different glue exercise, hamstrings, whatever you want to do. But
[58:22] Speaker 1: you want to develop everything.
[58:24] Speaker 3: So you mentioned something about use the word adaptation.
[58:27] Speaker 2: I've heard many of the expots talk about adaptation, but
[58:31] Speaker 2: I think it'd be good if you could explain what
[58:33] Speaker 2: you mean by adaptation, and particularly in relation to perhaps
[58:37] Speaker 2: our neural system, right nervous system, How nervous system gets
[58:40] Speaker 2: incorporated in the adaptation or it adapts as well, not
[58:44] Speaker 2: just the muscle, but everything else it goes with it.
[58:47] Speaker 1: Yeah, So when you make human movement, there's three global components.
[58:51] Speaker 1: The very first is nervous system. So some signal got
[58:54] Speaker 1: sent from your central nervous system, which is your brain,
[58:56] Speaker 1: brain stem, spinal cord, and it went to your peripheral
[58:59] Speaker 1: nervous system. The peripheral nervous system are the nerves that
[59:02] Speaker 1: actually outreach on your arms and legs and fingers and
[59:05] Speaker 1: toes and things like that. So nervous system number one
[59:08] Speaker 1: pass to send a signal. The nervous system then tells
[59:11] Speaker 1: muscle to contract to do something right. System number two
[59:15] Speaker 1: is the muscle and then number three, all of your
[59:18] Speaker 1: muscle is wrapped around with a bunch of connective tissue.
[59:21] Speaker 1: That connective tissue comes together and event comes together and
[59:24] Speaker 1: eventually forms a tendon. That tendon inserts on the bone.
[59:28] Speaker 1: So when you contract the muscle, it pulls the connective
[59:31] Speaker 1: tissue that pulls the tendon that pulls the bone that
[59:35] Speaker 1: moves you. And so the third component being the connective tissue.
[59:39] Speaker 1: When we start talking about adaptation, what we're meaning is
[59:41] Speaker 1: some change, hopefully it's some positive change. Here. This you
[59:46] Speaker 1: grew muscle size, this could be your connective tissue got
[59:50] Speaker 1: more efficient, it got healthier, it was better at transmitting force.
[59:55] Speaker 1: This could be physical strength. This could be muscular endurance.
[59:59] Speaker 1: It could be more monochondric, could be more capillaries and
[1:00:02] Speaker 1: better blood flow, more nutrients in, more nutrients in, more
[1:00:07] Speaker 1: nutrients out. Any of those things would represent an adaptation.
[1:00:12] Speaker 1: If you're thinking about this outside of muscles perspective, then
[1:00:16] Speaker 1: now you're talking about nervous system. So the nervous system
[1:00:18] Speaker 1: got more organized. This is motor control, this is motor learning,
[1:00:22] Speaker 1: this is neuroplasticity. There could be changes to your endocrine health,
[1:00:27] Speaker 1: your hormone health, your metabolism, your immune system. All of
[1:00:32] Speaker 1: these things could be viewed as adaptation. And so all
[1:00:39] Speaker 1: of those things do happen with exercise, and many many,
[1:00:42] Speaker 1: many many more by the way, And so if there's
[1:00:44] Speaker 1: a particular adaptation that you're looking for, then we go
[1:00:47] Speaker 1: target that, right. But if you're just saying, like, my
[1:00:49] Speaker 1: adaptation I'm looking for is health, then we want all
[1:00:53] Speaker 1: of those things to happen. And that's why we want
[1:00:55] Speaker 1: a little more general goals. We want a little more
[1:00:58] Speaker 1: general program. The more specific your goals, the more specific
[1:01:02] Speaker 1: your program, the more specific the adaptations are. For the
[1:01:06] Speaker 1: more specific the adaptations are, generally, the more limited they
[1:01:10] Speaker 1: are in scope. And so someone like one of our
[1:01:14] Speaker 1: professional athletes, we tend to get extremely specific with their
[1:01:18] Speaker 1: training and their nutrition and their supplements and all that
[1:01:21] Speaker 1: stuff because we have a very specific goal, we have
[1:01:24] Speaker 1: a very specific date to do that on, and then
[1:01:27] Speaker 1: we have all their very specific scenarios. Where that differs
[1:01:30] Speaker 1: for someone like Brian or our other executive clients, of
[1:01:34] Speaker 1: which we have several in Australia by the way, So
[1:01:37] Speaker 1: I don't know who told you that we can't do
[1:01:38] Speaker 1: it down there. We can. We'll take care of you,
[1:01:40] Speaker 1: especially if you come up. But those people tend to
[1:01:42] Speaker 1: be more general. So when you say something like longevity,
[1:01:44] Speaker 1: then we go okay, great, Now we step back and
[1:01:47] Speaker 1: we vision this thing differently because we don't have this date,
[1:01:50] Speaker 1: this time, this wedding to get ready for whatever the
[1:01:53] Speaker 1: case is, and we go after more broad goals. There's
[1:01:57] Speaker 1: still going to be like a top number one goal,
[1:02:00] Speaker 1: but below that we get into, you know, just making
[1:02:04] Speaker 1: sure that every aspect of your physiology is being addressed
[1:02:07] Speaker 1: so that everything gets improved along for the road.
[1:02:10] Speaker 2: So when we talk about longevity. And I'm definitely going
[1:02:13] Speaker 2: to take you up on all this. But when we
[1:02:14] Speaker 2: talk about longevity, Andy, and when a lot of us
[1:02:18] Speaker 2: here in Australia listen to like, there's so many people
[1:02:21] Speaker 2: you can listen to, both here in Australia and particularly
[1:02:23] Speaker 2: in the US.
[1:02:25] Speaker 3: And you know, I urge our listeners to listen to.
[1:02:27] Speaker 2: You, but like as I do. But equally I listen
[1:02:31] Speaker 2: to Peter too, etcetera. And sometimes I get a bit overwhelmed.
[1:02:33] Speaker 2: I think to myself, my God, I don't have enough
[1:02:35] Speaker 2: hours in the day to do Zone two. One hundred
[1:02:40] Speaker 2: and fifty minutes of Zone two. I don't have in
[1:02:42] Speaker 2: a week. I don't have enough time to do one
[1:02:44] Speaker 2: hundred fifty minutes of Zone two. Maybe one day of
[1:02:47] Speaker 2: VO two Max, let's call it Sunday, where I do
[1:02:50] Speaker 2: you know, four lots of four minutes, then do two
[1:02:54] Speaker 2: resistance days, maybe three resistance days.
[1:02:57] Speaker 3: And on top of that, I like to do my
[1:02:59] Speaker 3: MA slots.
[1:03:00] Speaker 2: So I don't I don't know what to give up,
[1:03:03] Speaker 2: So I might just so on that basis, if I
[1:03:08] Speaker 2: could just go and talk about a couple of those,
[1:03:12] Speaker 2: because in the interest of time, just a couple of
[1:03:14] Speaker 2: those you and I know a zone too. Is that
[1:03:17] Speaker 2: I at least know what I think it is. You
[1:03:19] Speaker 2: obviously have maybe have your view on it. But what
[1:03:22] Speaker 2: is zone two and why is it so important all
[1:03:24] Speaker 2: of a sudden.
[1:03:26] Speaker 1: I'm not a huge propeller of zone two.
[1:03:28] Speaker 3: Okay, cool, I'm not against it at all.
[1:03:31] Speaker 1: But Peter is far stronger interest in this than I am.
[1:03:38] Speaker 1: I don't. I don't think it's that important. We don't.
[1:03:40] Speaker 1: We don't use the one too hardly ever right now.
[1:03:44] Speaker 1: We'll do a lot of lower intensity exercise, but I don't.
[1:03:49] Speaker 1: I'll respect. Peter's a good friend. We do stuff together
[1:03:51] Speaker 1: all the time. But I'm not nearly as concerned about
[1:03:53] Speaker 1: this as many people are. You start here, Okay, Number one,
[1:04:00] Speaker 1: how physically active are you throughout the day? And I'm
[1:04:04] Speaker 1: asking that to say, when you have somebody who's really
[1:04:06] Speaker 1: physically active, they're getting twenty thousand steps today, they're in
[1:04:10] Speaker 1: an active lifestyle or vocation, or they're an active person,
[1:04:13] Speaker 1: they're standing desk, they're doing a treadmill desk, I don't
[1:04:18] Speaker 1: need to do that much Zone two with that person,
[1:04:20] Speaker 1: because you're getting a bunch of low level physical activity
[1:04:23] Speaker 1: and that is going to do a lot of the
[1:04:25] Speaker 1: same stuff that you get from quote zone on Zone two.
[1:04:31] Speaker 1: Now on top of that, if you want to then
[1:04:33] Speaker 1: do some Zone two specific stuff, which we do like
[1:04:36] Speaker 1: it can't dominate and overwhelm other things at certain phases.
[1:04:40] Speaker 1: So the way that we will build for people is
[1:04:44] Speaker 1: we will generally build the training program for a year,
[1:04:49] Speaker 1: which means we have a different emphasis every quarter generally.
[1:04:54] Speaker 1: And so you're right, Mark, you can't do all that
[1:04:56] Speaker 1: stuff and have a job and have a family and
[1:04:59] Speaker 1: play golf and like you just you can't, right, And
[1:05:02] Speaker 1: so what we do is we break it journaling down
[1:05:04] Speaker 1: by quarters. It's different for some people. But when we
[1:05:06] Speaker 1: say something like this, Hey, the summertime, we're gonna focus on, say,
[1:05:12] Speaker 1: body composition. We're gonna take some fat off of you.
[1:05:14] Speaker 1: Everyone wants to be outside look good, and I want
[1:05:16] Speaker 1: you in the sunlight more. We're gonna do more of
[1:05:18] Speaker 1: our exercise outside. Maybe we're doing some zone too because
[1:05:21] Speaker 1: you don't mind it, because you're gonna be out in
[1:05:23] Speaker 1: the sun for a couple of hours, great, no big deal.
[1:05:26] Speaker 1: We're gonna smash that. But because of that, maybe we're
[1:05:28] Speaker 1: gonna take down some of your We'll back off your
[1:05:32] Speaker 1: strength training. So I want you doing Zone two outside.
[1:05:35] Speaker 1: You're gonna go for long hikes and runs and and
[1:05:37] Speaker 1: swims and whatever, and then you can We're also gonna
[1:05:40] Speaker 1: play your pickleball, and we're gonna bring your lifting down
[1:05:43] Speaker 1: to thirty five minutes twice a week. We're not gonna
[1:05:46] Speaker 1: go wait, we're not gonna not lift weights. We're gonna
[1:05:49] Speaker 1: really tone it down. It's a maintenance thing. We're not
[1:05:51] Speaker 1: expecting to grow muscle. We're not expecting to maximize any
[1:05:56] Speaker 1: prs in the weight room. But three months, one to
[1:06:00] Speaker 1: twice per week, probably one set per exercise, maybe four
[1:06:04] Speaker 1: or five six exercises per workout, something like that, that
[1:06:09] Speaker 1: is enough and the research will be really clear that
[1:06:11] Speaker 1: will maintain strength and muscle, and the vast majority of people.
[1:06:13] Speaker 1: Right for especially for women, you do not want to
[1:06:16] Speaker 1: go big chunks of time withoutlifting weights, ball, mineral density
[1:06:19] Speaker 1: and other issues. They just take a long time and
[1:06:23] Speaker 1: you can't go big chunks with no stimuli on there.
[1:06:26] Speaker 1: Then when it comes to the winter, we might flip
[1:06:29] Speaker 1: the script. We might go, all right, enough of this stuff.
[1:06:32] Speaker 1: We're gonna go high intensity interval things because there's nothing
[1:06:36] Speaker 1: of sun now the sun is coming up and it's
[1:06:39] Speaker 1: only out for six hours a day, and it's rainy
[1:06:41] Speaker 1: and all those things like no one wants to sit
[1:06:43] Speaker 1: in a treadmill for two hours, Like we're not gonna
[1:06:45] Speaker 1: do that, but we're gonna get after it. We're gonna lift.
[1:06:48] Speaker 1: Our lifts are gonna be seventy five minutes, and you're
[1:06:50] Speaker 1: gonna left three to four times per week. And then
[1:06:52] Speaker 1: if it's nice outside, we might try to get you know,
[1:06:54] Speaker 1: a couple of forty five minutes walking or something like
[1:06:57] Speaker 1: that like that, Like we just totally inverted. We're going
[1:07:00] Speaker 1: to change your sport over from surfing in tennis, and
[1:07:03] Speaker 1: we're going to start playing some more basketball inside, or
[1:07:07] Speaker 1: we're gonna do some in We'll go to a spin
[1:07:09] Speaker 1: class and you know, you can have some fun inside.
[1:07:12] Speaker 1: It's that so it's trying you get the point where
[1:07:14] Speaker 1: it's trying to match your lifestyle with your desires with
[1:07:19] Speaker 1: realistic time domains. And if you do that, all all
[1:07:23] Speaker 1: these physical attributes bone health, immune health, and your carin health,
[1:07:28] Speaker 1: body composition, you're going to still spend a lot of
[1:07:31] Speaker 1: time on those throughout the year. And so you'll start
[1:07:35] Speaker 1: everything will let minimum stay where it's at, and then
[1:07:37] Speaker 1: you'll still be able to make progress. I mean, if
[1:07:39] Speaker 1: you give me three solid months to work on muscle
[1:07:41] Speaker 1: mass and you're already pretty physically fit and you're already
[1:07:45] Speaker 1: lifting going into that, we can get a hell of
[1:07:47] Speaker 1: a lot done in three months of really focusing on
[1:07:51] Speaker 1: strength training. Same thing the opposite. Minimal amount of strength training,
[1:07:55] Speaker 1: minim amount of amount of zone two. But you really want
[1:07:57] Speaker 1: to get after it and pick a ball, Okay, let's go.
[1:08:00] Speaker 1: You can be really, really durnhealthy playing sports as eighty
[1:08:04] Speaker 1: percent of your exercise and then doing a little bit
[1:08:07] Speaker 1: of structured you know, exercise outside of that. And so
[1:08:10] Speaker 1: that's the way that we tend to think about it
[1:08:12] Speaker 1: is we look at it on bigger time domains and
[1:08:15] Speaker 1: try to build things around that. We honestly even do
[1:08:18] Speaker 1: it by the decade. So we might look at it
[1:08:20] Speaker 1: and say, hey, Mark, like, we're not even gonna try
[1:08:22] Speaker 1: to get that strong this year. We got to clean
[1:08:25] Speaker 1: up that shoulder, we got to get that ankle cleaned up.
[1:08:28] Speaker 1: We really got to get your baseline fitness. And so
[1:08:30] Speaker 1: this whole year, we're not gonna forget about lifting weights.
[1:08:34] Speaker 1: We're not gonna gonna go to zero. But our top
[1:08:36] Speaker 1: priority is going to be joint health, and then our
[1:08:38] Speaker 1: second priority is going to be you know, mitochondrial health
[1:08:41] Speaker 1: and metabolic efficiency. And then if we can get in
[1:08:44] Speaker 1: on top of that, that's fine. Pot that's gonna give
[1:08:47] Speaker 1: us a great base. So next year when we come back,
[1:08:49] Speaker 1: we can start doing the things that we want to do.
[1:08:52] Speaker 1: And you're not gonna break down because you're in this
[1:08:54] Speaker 1: to one hundred. Right, Well, we got forty years to
[1:08:57] Speaker 1: think about this, and I'm not not gonna trying to
[1:08:59] Speaker 1: maximize you for next month. If I got forty more years.
[1:09:02] Speaker 3: To be thinking about that's very interesting, ye.
[1:09:04] Speaker 2: And if I could just be slightly selfish for a moment,
[1:09:07] Speaker 2: Let's say I said to you Andy, I want to
[1:09:10] Speaker 2: compete in three months time in a jujitsu competition, and
[1:09:21] Speaker 2: you've you've trained lots of fighters. Would you say to me, Mark,
[1:09:26] Speaker 2: you better start apart from training, sorry, from practice practicing
[1:09:31] Speaker 2: jiu jitsu. Would you say to me, Mark, there are
[1:09:35] Speaker 2: sports specific exercises that I would have you do in
[1:09:38] Speaker 2: terms of strength relative to jiu jitsu. In other words,
[1:09:41] Speaker 2: if I know if I get you in choke, I
[1:09:43] Speaker 2: can put my bicep on your on your you know,
[1:09:45] Speaker 2: and sort of choke out pretty quickly. I mean you
[1:09:47] Speaker 2: therefore more maybe more bicep work, because I'm actually thinking
[1:09:50] Speaker 2: about doing this. I'm nothinking, but I am an I'm
[1:09:53] Speaker 2: competing three months in a certain age group.
[1:09:55] Speaker 3: But I'm just trying to.
[1:09:58] Speaker 2: Work out whether I should just do general exercise, might
[1:10:00] Speaker 2: just keep maintaining my general gym work and my general
[1:10:04] Speaker 2: practice work.
[1:10:05] Speaker 1: Yeah, great question number one. Even if you're sixty or six,
[1:10:11] Speaker 1: if you got a competition, if you've got a competition
[1:10:15] Speaker 1: in three months, the first and most and almost all
[1:10:19] Speaker 1: priority and jority would tell you the same thing in
[1:10:22] Speaker 1: fight camp, which you're in fight camp, right, this is
[1:10:24] Speaker 1: what you're in fight is number one. So if you
[1:10:26] Speaker 1: want to get stronger in jiu jitsu, you need to
[1:10:28] Speaker 1: be doing more jiu jitsu, That's what I would say.
[1:10:31] Speaker 1: And anything we do in the weight room that's going
[1:10:32] Speaker 1: to take away from your jiu jitsu skill development. If
[1:10:34] Speaker 1: you get somebody in a position and you can't quite
[1:10:37] Speaker 1: finish the choke, more than likely it's because you're not
[1:10:40] Speaker 1: good to have technically yet the technique would get you there,
[1:10:43] Speaker 1: and trying to develop some physical strength behind that is
[1:10:46] Speaker 1: putting inphats of the wrong thing. So get in the
[1:10:48] Speaker 1: right positions, execute technique more efficiently, and more time you
[1:10:52] Speaker 1: can spend on that defending and getting in jiu jitsu.
[1:10:55] Speaker 1: Shape your grip strength. When you start rolling hard, like
[1:10:59] Speaker 1: if you aren't for it and you start doing just
[1:11:01] Speaker 1: for a little bit, your grip just blows to pieces. Right,
[1:11:04] Speaker 1: your adductors and you're growing feel like they're gonna tear
[1:11:06] Speaker 1: in half. When the first time you try to keep
[1:11:08] Speaker 1: somebody in guard a trianglement, that's the best thing you
[1:11:12] Speaker 1: can do. So when you say specific in this case
[1:11:14] Speaker 1: that close to a fight, specific needs to be the sport. Now,
[1:11:17] Speaker 1: outside of that, what I would have you do is
[1:11:20] Speaker 1: probably ten minutes a day of some corrective exercise. Again,
[1:11:25] Speaker 1: if you're really saying, hey, my grip strength is super
[1:11:27] Speaker 1: super weak, Okay, great, we might do ten minutes a
[1:11:29] Speaker 1: day of super grift strength. Or if there is a
[1:11:31] Speaker 1: position maybe your glutes are week or something, we might
[1:11:35] Speaker 1: deducting a conductor. There you go, we might do ten
[1:11:39] Speaker 1: minutes a day. That that's kind of like we call
[1:11:41] Speaker 1: these like your vitamins. Take your vitamins every day, right,
[1:11:43] Speaker 1: Let's just do this movement thing and get there. Then
[1:11:46] Speaker 1: from there, I might do one day a week to
[1:11:50] Speaker 1: two days a week of probably long walk twenty to
[1:11:54] Speaker 1: thirty minute walk, maybe a little bit higher intensity if
[1:11:57] Speaker 1: you want, but really like really really low intensity kind
[1:12:01] Speaker 1: of a refresher, a recovery rather than like a hard training,
[1:12:06] Speaker 1: and then I would do, if we can, two days
[1:12:09] Speaker 1: a week of that twenty to thirty minute strength training.
[1:12:12] Speaker 1: You're probably gonna do three to four exercises. You're gonna
[1:12:14] Speaker 1: do sets of probably five to six repetitions, not maximal strength,
[1:12:18] Speaker 1: but heavy and comfortable, like feel good, feel strong, shut
[1:12:23] Speaker 1: it down, save your energy for jiu jitsu. Uh. And
[1:12:26] Speaker 1: we'll do those either on off days that you're not
[1:12:28] Speaker 1: training hard or on technical days days you're just gonna
[1:12:30] Speaker 1: kind of go in there and drill and drill and
[1:12:32] Speaker 1: drill and then kind of shut it down or whatever,
[1:12:35] Speaker 1: get a quick lift in and then get out of there.
[1:12:37] Speaker 1: But I want to say, your most energy for really hard,
[1:12:39] Speaker 1: high quality rolling or high quality practices or whatever you're
[1:12:43] Speaker 1: you're all doing.
[1:12:43] Speaker 3: There, yeah, drills or whatever. Yeah, yeah, Yeah.
[1:12:46] Speaker 2: That's that's very interesting because there's always been this emphasis
[1:12:49] Speaker 2: you know, you've gotta go and lift some whites because
[1:12:51] Speaker 2: you're gonna build your strength up, like you know, Shaul
[1:12:54] Speaker 2: Rahm strength you know lots and lives, so you can
[1:12:56] Speaker 2: actually get a grip on it. And by the way,
[1:12:58] Speaker 2: this is a good competition, so it's not a noe.
[1:13:00] Speaker 2: So you've got to have be able to grab hold
[1:13:02] Speaker 2: of the gear, et cetera. That's very interesting though, because
[1:13:05] Speaker 2: not many people have ever actually said that to me,
[1:13:07] Speaker 2: and I wanted just to ask you because that's a
[1:13:09] Speaker 2: really important point.
[1:13:10] Speaker 3: You just made the recovery day.
[1:13:12] Speaker 2: So as we get older, is it fair to say
[1:13:15] Speaker 2: that we recover slower?
[1:13:16] Speaker 1: Yeah? Yeah, that's for true.
[1:13:19] Speaker 2: So does that mean we have a heavy day? Well,
[1:13:22] Speaker 2: what happens if you have if you do five heavy
[1:13:24] Speaker 2: days in a row, for five really super hard days
[1:13:26] Speaker 2: in a row, but not for competition reasons. But we
[1:13:29] Speaker 2: just talk about normal day to day living. I do
[1:13:32] Speaker 2: for some reason, I got five mates. Each one of
[1:13:35] Speaker 2: them brings up separately, says I want to let's train tomorrow,
[1:13:37] Speaker 2: and each one of you want to keep up with
[1:13:39] Speaker 2: your mates, So you train really half for five days.
[1:13:41] Speaker 3: Is that a dangerous thing to do as you get older?
[1:13:42] Speaker 3: Should you be saying?
[1:13:43] Speaker 2: Should you have the discipline and say no, no, on Wednesday,
[1:13:46] Speaker 2: I've got to ask my day off, that's my recovery
[1:13:48] Speaker 2: day or does it not matter.
[1:13:50] Speaker 1: You probably your age, you should probably have that discipline
[1:13:54] Speaker 1: to shut it down for one of those days. I mean,
[1:13:56] Speaker 1: is it dangerous, Like, are you gonna have a heart attack? No,
[1:13:59] Speaker 1: you have a stroke? Again? Probably not, but aye, yeah,
[1:14:03] Speaker 1: that's and here's the thing. The injury probably won't happen
[1:14:09] Speaker 1: in those five days.
[1:14:10] Speaker 3: Oh wow, that's the thing.
[1:14:13] Speaker 1: It'll probably happen seven days later.
[1:14:15] Speaker 3: Oh really, Like, that's that's the.
[1:14:17] Speaker 1: Thing you're worrying about, because there's a lots of little
[1:14:20] Speaker 1: micro tissue and other things that are just saying, hey,
[1:14:23] Speaker 1: we're overloaded and you're not gonna recover from that a day.
[1:14:26] Speaker 1: So you take that six day off, you take maybe
[1:14:29] Speaker 1: even that other day off, and you come back and
[1:14:32] Speaker 1: then you do three or four more hard days and
[1:14:34] Speaker 1: now all stuffs that are really angry and pissed off
[1:14:37] Speaker 1: inside you. And then you take that half day off
[1:14:39] Speaker 1: and then you come off and you start warming up
[1:14:40] Speaker 1: that last day and then boom, something goes and you're like, man,
[1:14:43] Speaker 1: I didn't warm up enough. You're like, no, no, it was
[1:14:45] Speaker 1: that dumb shit you did for five days two weeks ago,
[1:14:48] Speaker 1: Like that's what did this whole thing. So this is
[1:14:51] Speaker 1: where we will have a not the most direct feedback loop.
[1:14:54] Speaker 1: It's it's unlikely that it'll be in that five day
[1:14:56] Speaker 1: span that something will go, but you may be causing
[1:14:59] Speaker 1: some damage that is going to linger for a while
[1:15:03] Speaker 1: and then all of a sudden you get that next
[1:15:05] Speaker 1: little thing that sort of pops. So injury is one risk, absolutely.
[1:15:09] Speaker 1: The other one is actually just diminished neural adaptation. So
[1:15:15] Speaker 1: when you get to a point like that where central
[1:15:16] Speaker 1: nervous system is fully overloaded, it actually starts to reduce
[1:15:21] Speaker 1: learning capacity. So all that drilling and stuff you're doing,
[1:15:24] Speaker 1: it won't stick as well. So it's going to take
[1:15:27] Speaker 1: you more repetitions and longer to actually make that position land,
[1:15:32] Speaker 1: to make that technique become solidified because you overcook that
[1:15:35] Speaker 1: system and it didn't have enough resources to actually go
[1:15:39] Speaker 1: through neural plasticity and make changes because he was just
[1:15:42] Speaker 1: trying to survive in that moment. And so it's diminished
[1:15:45] Speaker 1: returns very big time.
[1:15:47] Speaker 2: That's a very interesting point you just made then, so
[1:15:50] Speaker 2: and I guess it changes for every individual, but let's
[1:15:53] Speaker 2: say how I am training, and let's say I'm doing
[1:15:55] Speaker 2: um rolling and I'm going in for an hour stision,
[1:15:57] Speaker 2: but after forty five minutes I feel cooked. What I've
[1:16:00] Speaker 2: noticed is that after the last in the last fifteen minutes,
[1:16:04] Speaker 2: it doesn't matter what I'm doing though, because I'm cooked.
[1:16:07] Speaker 2: I can do the extra fifteen minutes, but I don't
[1:16:10] Speaker 2: feel like I'm learning anything. In fact, I don't feel
[1:16:12] Speaker 2: like I'm getting anything. I'm better off. I'm better off
[1:16:14] Speaker 2: doing a training session of forty five minutes. My old
[1:16:16] Speaker 2: boxing trainer, Jeff fin Neck used to say to me,
[1:16:19] Speaker 2: and you know, four time world champion, four division world champion,
[1:16:22] Speaker 2: one of Australia is great in the UWBC. All of
[1:16:24] Speaker 2: FIME knows, but he's talking when it comes to boxing.
[1:16:26] Speaker 2: Train Mike Tyson for many years told me that you
[1:16:30] Speaker 2: should be able to do what you get need to
[1:16:32] Speaker 2: get done. In terms of aerobic training, for boxing, preparing
[1:16:35] Speaker 2: for a fight, you should be able to get done
[1:16:38] Speaker 2: thirty minutes a session because everything after that, you know,
[1:16:41] Speaker 2: there's no extra benefit, there's no gain in it, because
[1:16:43] Speaker 2: if you've cooked yourself for the first thirty minutes, it
[1:16:46] Speaker 2: doesn't you get nothing else. For cooking yourself for another
[1:16:48] Speaker 2: hour or two hours or whatever. Overdoing it does nothing
[1:16:52] Speaker 2: for you. And what do you think about that?
[1:16:54] Speaker 3: Like, is that a you know, and.
[1:16:56] Speaker 2: Each one of us has a different threshold, of course,
[1:16:59] Speaker 2: but yeah, but we need to know where a threshold is.
[1:17:03] Speaker 1: Yeah, I know. I actually I like the way you
[1:17:04] Speaker 1: say it at the end rather than at the beginning.
[1:17:06] Speaker 1: The thirty minute thing is whatever. It's an arbitrary, fake number. Yeah,
[1:17:10] Speaker 1: but we certainly have some people that I've worked with
[1:17:13] Speaker 1: who boy, it might be twenty minutes. And these are young,
[1:17:17] Speaker 1: healthy studs, right, So twenty two year old world champion
[1:17:22] Speaker 1: and like twenty five minutes and that's a wrap, right,
[1:17:25] Speaker 1: we're just getting it. And then we have you know,
[1:17:26] Speaker 1: seventy year olds gaps. It doesn't matter, right, So it's
[1:17:29] Speaker 1: just an individual but your your point is correct. Once
[1:17:32] Speaker 1: you've gotten sort of past that point, especially if you're
[1:17:34] Speaker 1: not legitimately trying for a world championship or something where
[1:17:37] Speaker 1: it's like, hey, you just you got to get it done,
[1:17:40] Speaker 1: then yeah, what I like to do in that particular
[1:17:42] Speaker 1: case is you can still get a lot of stuff
[1:17:45] Speaker 1: done at really low intensity. And so one of the
[1:17:48] Speaker 1: things we've used pretty consistently in situations like that is
[1:17:51] Speaker 1: saying Okay, you're done, the roll's over. Don't go back
[1:17:54] Speaker 1: for that next round. Don't go back for that, you know,
[1:17:56] Speaker 1: the next circle or whatever you're doing. Okay, you're down there,
[1:17:58] Speaker 1: but let's go off to the side here and let's
[1:18:01] Speaker 1: lightly drill the thing that we're working on today. And
[1:18:05] Speaker 1: so let's say in today's class, you were working on
[1:18:07] Speaker 1: a particular guard pass and then you practice it for
[1:18:10] Speaker 1: twenty minutes and then you guys went rolled. You did
[1:18:11] Speaker 1: three rounds roll whatever. Okay, great, let's go back to
[1:18:15] Speaker 1: the beginning. We're going to finish up you and your partner,
[1:18:18] Speaker 1: and let's just do fifteen reps each of that pass
[1:18:21] Speaker 1: each side, so you know, take your breath, grab your water, whatever,
[1:18:25] Speaker 1: just go through it. You're not trying, you're competing, and
[1:18:27] Speaker 1: you actually are cooling down. You're using this as an
[1:18:30] Speaker 1: active cool down. But the last thing you hit your
[1:18:33] Speaker 1: body with is that perfect repetition, that perfect technique, and
[1:18:38] Speaker 1: it's just that final reminder of we set that neural
[1:18:40] Speaker 1: circuitry up for a particular technique. Then we probably got
[1:18:43] Speaker 1: score really and crazy when we were rolling because we
[1:18:45] Speaker 1: went a little while live. We're not supposed to be
[1:18:47] Speaker 1: going live. It's supposed to be active drilling, but we
[1:18:48] Speaker 1: kind of went live. Now, let's finish right back on
[1:18:52] Speaker 1: that movement pattern that we wanted to establish and use
[1:18:54] Speaker 1: it as an active cool down. You'll get fifteen or
[1:18:57] Speaker 1: twenty more minutes out of it. That's get zone too.
[1:19:01] Speaker 1: You're literally doing Zone two work right, but now you're
[1:19:03] Speaker 1: combining it with very specific intention and you're calling back down.
[1:19:08] Speaker 3: That's great stuff. I have just two quick questions for you.
[1:19:11] Speaker 2: One which is a bit perplexing in terms of me
[1:19:15] Speaker 2: and a lot of people I talk to. It's this
[1:19:17] Speaker 2: concept of HIV heart rate variability. When if I train
[1:19:23] Speaker 2: really hard today, and I'm a big I love measurement
[1:19:27] Speaker 2: of anything because I come out of that environment in
[1:19:30] Speaker 2: the economic sense, So I use my work, okay, and
[1:19:34] Speaker 2: it tells me if I have a really hard training session,
[1:19:37] Speaker 2: like high level of strain, like training hard today, usually
[1:19:41] Speaker 2: my HIV is low whilst I'm resting that night I'm asleep,
[1:19:46] Speaker 2: my HVA camps and lower.
[1:19:48] Speaker 3: How why does your heart.
[1:19:50] Speaker 2: Rate variability number look low after you've had a really
[1:19:55] Speaker 2: hard training session, say the day before.
[1:19:57] Speaker 1: What is that Okay, a low HRV score is going
[1:20:02] Speaker 1: to represent being in sympathetic drive. This is fight or flight.
[1:20:06] Speaker 1: A high HRV is rest and digest and down regulate.
[1:20:10] Speaker 1: So if you were to start exercising right now, you
[1:20:14] Speaker 1: would see a change in your HRV right so you
[1:20:17] Speaker 1: would go into sympathetic drive. It comes down like you're
[1:20:19] Speaker 1: supposed to be alert, more adrenaline going, so on and
[1:20:25] Speaker 1: so forth right now. As a compensatory response to that,
[1:20:29] Speaker 1: in the hour's post exercise, you'll see it rise back up.
[1:20:32] Speaker 1: And this is what's called a hormatic stressor. And so
[1:20:35] Speaker 1: this is the same thing with cortisol. This is the
[1:20:37] Speaker 1: same thing with stress. It's the same thing with sleep.
[1:20:40] Speaker 1: You do a little thing and you put a lot
[1:20:42] Speaker 1: of stress in the system. In a response to that,
[1:20:44] Speaker 1: it comes back and has this compensatory, exaggerated response in
[1:20:48] Speaker 1: the other direction. This is why at night you take
[1:20:52] Speaker 1: a hot shower and get hot, because the thing that
[1:20:55] Speaker 1: makes you fall asleep is actually getting cold, and so
[1:20:57] Speaker 1: you get really, really really hot. Your body then come
[1:21:00] Speaker 1: pennsitorily responds and gets you really cold and you fall asleep. Now,
[1:21:04] Speaker 1: in the case of high intents, the exercise, if you're
[1:21:07] Speaker 1: training hard, and you're coming back the next day and
[1:21:11] Speaker 1: your HRV is higher or sorry low lower than normal
[1:21:16] Speaker 1: that next day. What you're seeing is you haven't recovered yet.
[1:21:20] Speaker 1: You're still stuck in excessive sympathetic drive. And that is
[1:21:24] Speaker 1: a very good marker. And if that's happening chronically with you,
[1:21:27] Speaker 1: then we're either don't have the stress resilience to handle
[1:21:30] Speaker 1: that training session and we need to build more physiological resilience.
[1:21:34] Speaker 1: Or two, we're training to our we've outkicked our coverage.
[1:21:39] Speaker 1: And if that that's what's happening, then that is a
[1:21:41] Speaker 1: very good way for us to indicate either again we
[1:21:44] Speaker 1: need more innate recovery capacity, or we're gonna have to
[1:21:46] Speaker 1: change training or both.
[1:21:48] Speaker 2: That's very interesting because because you know, we are all
[1:21:51] Speaker 2: measuring things much more these days than we've ever had before,
[1:21:54] Speaker 2: and we're going to be careful that we the measurement
[1:21:57] Speaker 2: is actually valuable to us, and that is that you
[1:22:00] Speaker 2: know what you're measuring and you know what to do
[1:22:01] Speaker 2: as a result of measuring. And I really like that
[1:22:03] Speaker 2: exam at that time explanation, Thanks for that. So I'm
[1:22:06] Speaker 2: just going to finish off now. So just I want
[1:22:09] Speaker 2: to go back to Vitality, and I want to go
[1:22:14] Speaker 2: back to just talking about you. You've already launched or
[1:22:17] Speaker 2: you're about to launch with depending on the times, and
[1:22:19] Speaker 2: you're a bit like Donald Trump. Donald Trump just released
[1:22:22] Speaker 2: to the whole world Liberation day to Day, which is
[1:22:24] Speaker 2: a day that you're probably not even up to this,
[1:22:27] Speaker 2: but it's the day that we've all been watching as
[1:22:29] Speaker 2: economists in Australia watching the tariffs he's going to impose
[1:22:31] Speaker 2: on every country around the world. So and we don't know,
[1:22:36] Speaker 2: and so you've but at the same time you've just released.
[1:22:39] Speaker 2: Andy Alvins just released his Vitality Blueprint business here in Australia,
[1:22:48] Speaker 2: and quickly just summarize that again. What is Vitality Blueprint
[1:22:52] Speaker 2: going to do for us? If we want to access it?
[1:22:54] Speaker 2: And how do we access it?
[1:22:56] Speaker 1: Yeah, you're going to have two options. One option is
[1:22:58] Speaker 1: available now and this is where you can go onto
[1:23:00] Speaker 1: Vitality blueprint dot com. And if you have a sufficient
[1:23:05] Speaker 1: blood study that has been done and you have that
[1:23:09] Speaker 1: as a PDF, you can go through It's called manual
[1:23:11] Speaker 1: upload and you can kind of upload your data and
[1:23:14] Speaker 1: then the software will analyze it, interpret it tell you
[1:23:17] Speaker 1: exactly what's going on, and what's going going on. What's
[1:23:21] Speaker 1: critically important here. I'm not going to go back and say, hey,
[1:23:24] Speaker 1: your testosterone's low. If you're looking at it and says
[1:23:26] Speaker 1: your testosteronees low, that's not very valuable. What's more valuable
[1:23:30] Speaker 1: is looking at a whole combination of interactions in your
[1:23:33] Speaker 1: blood work that are going to tell you what's happening
[1:23:35] Speaker 1: with your immune system, with your stress resilience, with your
[1:23:38] Speaker 1: cognitive function, with your energy, with your recovery, with your
[1:23:41] Speaker 1: anabolic capacity. You'll see all that. That's how we report
[1:23:45] Speaker 1: things back to You can see the indevidual markers. That's
[1:23:46] Speaker 1: all right there, that's no problem. But we can tell
[1:23:49] Speaker 1: you about your hydration status. We can tell you if
[1:23:51] Speaker 1: that was short term or whether this is long term,
[1:23:54] Speaker 1: what's your sleep like? Like we can see all this
[1:23:55] Speaker 1: in your blood wow, and it's right there in front
[1:23:58] Speaker 1: of you. But people don't know what they're looking at.
[1:24:00] Speaker 1: They're just looking at one marker at a time and
[1:24:02] Speaker 1: saying is that high or low? And as long as
[1:24:04] Speaker 1: they're not all high or low, that's bad. And the
[1:24:06] Speaker 1: rally of it is that's a really poor way because
[1:24:10] Speaker 1: if maybe next time we come back and chat, but
[1:24:13] Speaker 1: I can pull up any number of your blood tests
[1:24:15] Speaker 1: right now and start shredding you through them, all from
[1:24:18] Speaker 1: markers that are all you know, within the normal reference range.
[1:24:22] Speaker 1: And so this is the difference between looking at medical
[1:24:25] Speaker 1: cutoffs versus our stuff saying okay, are you performing at
[1:24:29] Speaker 1: your best? Is your sleep as best as it can be?
[1:24:32] Speaker 1: Is your recovery as best you can be? You're not
[1:24:34] Speaker 1: at a medical threshold, right, You're not a disease. I'm
[1:24:36] Speaker 1: not telling you you're in disease or noun disease, but
[1:24:38] Speaker 1: I'm saying you're not performing at your best in this
[1:24:41] Speaker 1: exact moment. So the software will do all that for you.
[1:24:44] Speaker 1: It's the easy button, right, you can hit that thing
[1:24:46] Speaker 1: and it'll tell you. And then it allows you to
[1:24:49] Speaker 1: create your own custom program. And so you can say, hey,
[1:24:53] Speaker 1: I want to use lifestyle only. Okay, great, this is
[1:24:55] Speaker 1: exactly what to do. Or you know, I want to
[1:24:59] Speaker 1: use supplements. Here's what supplements to take. Here's exactly how much,
[1:25:02] Speaker 1: here's when to take them. Here you can load it
[1:25:05] Speaker 1: to your cart. In Australia might be a little bit trickier, but.
[1:25:08] Speaker 3: Can we book just who we can buy the supplements
[1:25:09] Speaker 3: off the website.
[1:25:11] Speaker 1: Yeah, it's all right there right right if you want,
[1:25:13] Speaker 1: and we don't have like we're not trying to be
[1:25:15] Speaker 1: as a supplement selling company. So what we generally this
[1:25:18] Speaker 1: is like two or three options. You know, you like
[1:25:20] Speaker 1: thorn better, like momentous, okay, fine, Like we don't want
[1:25:23] Speaker 1: people to think we're just trying to sell them supplements.
[1:25:26] Speaker 1: If you don't want to use supplements, say no supplements,
[1:25:28] Speaker 1: and we'll do this all through nutrition, We'll do this
[1:25:30] Speaker 1: all through lifestyle or whatever. We try to make the
[1:25:34] Speaker 1: program as like software friendly and saying this is what
[1:25:36] Speaker 1: I want to do, click and create my own custom button.
[1:25:39] Speaker 1: And if all that's too complicated, there's a one button
[1:25:42] Speaker 1: you can hit that just says like just do it
[1:25:44] Speaker 1: for me, vitality, like I'll just take whatever. I don't care,
[1:25:47] Speaker 1: just do it for me. I'll want one click and
[1:25:49] Speaker 1: it'll take care of it for you. There. That is
[1:25:51] Speaker 1: all available. Now, that's ready to go, and then again,
[1:25:54] Speaker 1: depending on the day, we'll also be able to just
[1:25:57] Speaker 1: directly order the blood yourself down there. So if you
[1:26:00] Speaker 1: just like I want a fresh panel or whatever, we
[1:26:04] Speaker 1: should have that and I forget if Dan Garner was here,
[1:26:07] Speaker 1: my co founder. He would he would know, but I
[1:26:09] Speaker 1: forget the way that it goes about. But it's it's
[1:26:12] Speaker 1: something probably like you click that order. A couple of
[1:26:14] Speaker 1: days you'll get a PDF with the requisition for him
[1:26:17] Speaker 1: and then you can take it to the over and
[1:26:20] Speaker 1: do it all whatever you.
[1:26:22] Speaker 2: Yeah, there'll be a pathology cleaning because actually our chief
[1:26:25] Speaker 2: science office actually she she went through that process and
[1:26:27] Speaker 2: she said that there's a pathology company here in Australia
[1:26:31] Speaker 2: who can do it as well. So so you guys
[1:26:33] Speaker 2: have a pathology company. You get, you give us the referral,
[1:26:35] Speaker 2: You take the referral to the pathology, They take the blood,
[1:26:39] Speaker 2: then they do the analysis based on your software or
[1:26:42] Speaker 2: your system.
[1:26:43] Speaker 3: And then they give you the answer. So that's she's already.
[1:26:46] Speaker 1: Through our system. Yeah, your results will always be on vitality.
[1:26:50] Speaker 1: So just you'll get a notification your results are in,
[1:26:52] Speaker 1: you go to your Vitality account and bottom boom, you're
[1:26:55] Speaker 1: you're up there and rolling. So I'm not exactly sure
[1:26:57] Speaker 1: that workflow from the black bloodrop part, but somebody else
[1:27:01] Speaker 1: can answer that question.
[1:27:02] Speaker 3: And I know that she got it done in San Francisco.
[1:27:05] Speaker 3: But but it doesn't matter. You've got because you've got access.
[1:27:08] Speaker 2: People got access to you clanics to get their blood
[1:27:10] Speaker 2: taken all through the United States.
[1:27:12] Speaker 3: It goes back to your system.
[1:27:13] Speaker 1: Yep, it doesn't matter. It doesn't matter who you use
[1:27:16] Speaker 1: in the States, if you use the lab, Core Request
[1:27:18] Speaker 1: or anybody else. A lot of times we just send
[1:27:20] Speaker 1: a nurse to somebody's house.
[1:27:21] Speaker 2: Yeah, we don't actually have that process in Australia where
[1:27:27] Speaker 2: someone comes to your home. But I think it's a
[1:27:29] Speaker 2: great initiative. I'm going to I'm going to try it
[1:27:31] Speaker 2: out myself. I probably will just upload my own results.
[1:27:34] Speaker 2: I'm assuming though, that the results of my layered blood
[1:27:37] Speaker 2: tests actually cover off all the blood panels that you
[1:27:39] Speaker 2: need to have. If not, I'll go and get another
[1:27:41] Speaker 2: blood tests and and I'll and maybe.
[1:27:45] Speaker 3: My guys here probably got your details.
[1:27:47] Speaker 2: But I might just send flicker through and just say
[1:27:48] Speaker 2: what do you think mate, and see what happens from there.
[1:27:51] Speaker 2: And if you come to Australia again, or you come
[1:27:55] Speaker 2: to Australia in your future, love to host you for
[1:27:57] Speaker 2: maybe going to buy lunch or something like, have a
[1:27:59] Speaker 2: mag maybe get Jordie to come down here and have
[1:28:02] Speaker 2: hang out with us, and and and My final question
[1:28:04] Speaker 2: for you in that regard is do you do you
[1:28:06] Speaker 2: as a result of being healthy and being health conscious
[1:28:09] Speaker 2: and being in this industry, do you have a beer?
[1:28:12] Speaker 1: Oh? Yeah, yeah, yeah I do. Actually, my friend Case,
[1:28:17] Speaker 1: my friend has a a brand new beer company coming
[1:28:22] Speaker 1: out that is going to be really really cool with
[1:28:25] Speaker 1: with what they've done for this sounds funny, but it's
[1:28:29] Speaker 1: the healthiest beer in the whole world.
[1:28:31] Speaker 3: Wow serious?
[1:28:33] Speaker 1: Yeah, yeah, for sure. It's like, yeah, it's it's crazy.
[1:28:37] Speaker 3: Get launched. It's going to be launched soon. I want
[1:28:40] Speaker 3: to try this.
[1:28:41] Speaker 1: I have probably three cases in my fridge right now,
[1:28:43] Speaker 1: but I don't know the exact launch.
[1:28:47] Speaker 2: Yeah, okay, Well what I'll do is I go to
[1:28:49] Speaker 2: Whiskey Company so in Australia, and we want Australia's to
[1:28:53] Speaker 2: use Australia's best single marked. So I'm going to get
[1:28:58] Speaker 2: from the team most and a bottle of my whiskey
[1:29:01] Speaker 2: to your team and enjoy it.
[1:29:02] Speaker 1: If you're like Astragamore, I do, like, if I'm going
[1:29:06] Speaker 1: to drink hard alcohol at all, it is ninety percent
[1:29:09] Speaker 1: of time going to be in a whiskey family, ten
[1:29:10] Speaker 1: percent of time tequila, and that's it. I'm not touching anything.
[1:29:13] Speaker 3: Else, so I'm saying samey, samey. So I'll send you
[1:29:15] Speaker 3: a bottle of the Bird. It's called the bird, not
[1:29:17] Speaker 3: because of that it's but it's called the bird. Good
[1:29:20] Speaker 3: to talk to Andy. Likewise, that was so good. I
[1:29:23] Speaker 3: loved it. Thank you,

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