Category Archives for "fitness"
In her book, Rethink Your Position, Katy Bowman teaches us how to improve our posture and movement and feel less pain as a result. On episode 592 of the 40+ Fitness Podcast, we discuss how you can do simple things to look and feel better.
[00:03:21.050] – Allan
Hey, Ras, how are you?
[00:03:22.780] – Rachel
Good, Allan. How are you today?
[00:03:25.020] – Allan
I'm doing okay. We're getting packed up for our trip and heading back to the States for the wedding, Summer's wedding. So this is daughter number two. All kids married out. Two are going through divorces already. But the cycle of life.
[00:03:44.310] – Rachel
[00:03:45.600] – Allan
It happens. It happens. And they'll be happy with it when they get done with it. But it is what it is. Anyway, so we're headed back. We'll see family. We'll do the wedding stuff. And then Tammy and I will spend a weekend together in that whole three week period of time traveling around doing stuff. And then we'll head back. Hopefully, it's just an uneventful get in a rental car, drive around, see everybody, have a good time, and then I'm back.
[00:04:14.790] – Rachel
That sounds wonderful. Yes. Well, it'll be nice to see your family and celebrate the wedding. It'll be a lovely time to make those connections again and then go back home to your retreat.
[00:04:29.920] – Allan
Yes. Beautiful place. And so this weekend we adopted another dog. There was a guy, he got married and they want to go on a long honeymoon, like six months, seven countries. And he had this dog and they were posting a picture of the dog. The dog and the dog looks, on the picture, it looked almost identical to our dog Buster. Angel passed not long ago. Buster's been by himself, the only dog. And then so we look at this dog and it could be Buster's little brother. I mean, it's just weird how close together these dogs look and how much they act alike and the whole thing. So anyway, we brought him over. His name is Love. Love will be with us six months or maybe forever. It's just when the guy gets back, or I guess at some point he'll decide if it's just better for Love to have a home, a steady home because he's going to want to travel, is what he was saying. So he was just like, Maybe can't. So we might have Love permanently or part time, but however it works, he and Buster initially were not seeing eye to eye.
[00:05:34.350] – Allan
They had a few doggy conversations and now they're getting along a lot better.
[00:05:39.930] – Rachel
Good. I'm glad they're getting along. That's awesome.
[00:05:44.410] – Allan
How are things up there?
[00:05:45.950] – Rachel
Good. I mentioned last time that I had hit menopause, and that my…
[00:05:53.180] – Allan
It's not as… You've been running this ultra marathon for 50 some odd years. And then, yeah, you thought you were going to finish line.
[00:06:00.680] – Rachel
Yeah, I need a T shirt to celebrate this with.
[00:06:04.970] – Allan
Yeah. So my guess is who's got my kid, dude, where's my kidney?
[00:06:09.840] – Rachel
Yeah, exactly. But it's part of this. My thyroid is broken and so I've been taking this medicine for my thyroid. And I told you that I have to take it in the morning and then wait 30 minutes before I can eat or drink anything. And if you know me, coffee goes in my body the first time in the morning. If I wake up, coffee is going in. And so this 30 minute leg time is quite a challenge for me, to put it mildly. But I decided that I would start doing yoga in the morning for that 30 minute period. And truthfully, it is difficult. It's a hard habit to break, but I have started doing yoga as soon as I get up and I feel great. It feels really good. I really need the stretching. I need the gentle way to wake up and the movement, and it's really hard to change habits. I'm not even going to kid you, but I am making changes and seeing progress, and it feels pretty good.
[00:07:06.850] – Allan
Awesome. That's outstanding.
[00:07:08.560] – Rachel
[00:07:09.940] – Allan
Great. Now, there's one other thing I wanted to say. I was on a podcast episode recently because I told you guys I was doing some of this. Well, the name of the podcast is called direction, not perfection. And the host of that is Lindsay House. You can go to 40plusfitnesspodcast.com/lindsey. That's L I N D S E Y. And you can hear my episode, which was 225. And basically we talk about Fit For Task. But I give a lot of tips in that. And so it's again, it's the name of the podcast is direction, not perfection podcast. You can find it anywhere that you like to listen to podcasts. But if you'd like to go to a link where I have it on the web, you can go to 40plusfitnesspodcast.com/lindsey.
[00:07:55.040] – Rachel
Cool. That sounds good. I love that Fit for Task stuff. That would be great.
[00:07:58.850] – Allan
All right. Well, Rachel, are you ready to have a conversation with Katy Bowman?
[00:08:03.050] – Rachel
[00:09:12.930] – Allan
Katy, welcome to 40+ Fitness.
[00:09:15.890] – Katy
Thanks for having me back years later.
[00:09:18.240] – Allan
Years later. I did miss a book. I apologize for that. But interestingly, we were having this conversation before. You're in Costa Rica and I'm in Panama. So quite literally, we're probably not more than 150 miles away from each other at this point. So it's interesting where you find yourself. The name of the book is Rethink Your Position: Reshape Your Exercise, Yoga, and Everyday Movement One Part at a Time. And I love movement and personal trainer and nutrition coach and doing all that thing. But what was really interesting about your book as I got into it was it was completely backwards to everything I've ever been coached or told in my entire life.
[00:10:06.250] – Katy
Wow. I want to know more about that.
[00:10:10.080] – Allan
Because everything else always starts from the ground. And works up. Your book started from the top and worked down. And at first I was like, okay, I'm really interested in why Katy would do that. Obviously, I've read the book, so I know why Katy did that. Will you tell me, why did you start from the top and work down rather than the floor and work up?
[00:10:38.730] – Katy
That's the first time I've done that. I usually always do it the other way, like so many other people. But to mix things up a little bit is like the general answer reading is such a sedentary activity. I knew the reader was going to be engaged with this material for the next few days or weeks or however long it takes you to read a book. And I wanted to start off right away with a movement that could be done in volume while you are reading the book to make my point that movement is something that transcends the experience of exercise. It can go on to an activity like reading. And that movement was the head ramp. It was a head and shoulder adjustment. And so for that reason, I decided to go from the top down.
[00:11:28.780] – Allan
Yeah. And that's what was so cool is you literally were changing my behavior while I was reading your book.
[00:11:35.930] – Katy
That was the plan.
[00:11:39.360] – Allan
Okay. Your evil plan came true. Or actually not evil, but… Okay. Why is body alignment so important?
[00:11:49.710] – Katy
I do think we tend to think of posture as something that affects how you look. The reason that you do it is for how you present to the eyes. But alignment is different than posture in that it's about the way things work. And so our body, not to get too overly mechanistic, is not a machine. It's biological, it's organic, it grows, it responds, it adapts, but it still operates similar to machinery in a lot of different ways. And so the alignment of our body is important for the same reason. The alignment of our car is important, or the reason that you don't run your coffee maker on an angle counter to 30 degrees is because the orientation of things affects the way things work. And that goes for your car and that goes for your coffee maker, and it goes for your body as well. And that's why alignment matters quite simply. That's the most simple way I can explain it is there's a lot of things happening in the body. There's a lot of physical experiences not so pleasurable. The way we view aging, a lot of times has more to do with the orientation of our parts, the way we've organized our body relative to gravity and the frequency with which we do that, it can have negative outcomes.
[00:13:19.730] – Katy
Just knowing like, oh, you have some options here when it comes to the orientation of your parts, that's the message that I'm trying to get across.
[00:13:27.870] – Allan
Yeah. Now I'm on an island and we get a lot of surfers and hitchhikers and whatnot. I watch them walk. As I'm walking to work, I'm around them, I see them. I know you're a people person, watch your person too, because it's like fascinating to watch how people move. I'm watching them carry a very heavy pack on their back or a very heavy pack on their stomach or both. They're like camels walking through the streets. But one thing I've noticed, and this is very young people, I'm not talking about people in their 40s and 50s, but people who are in their 20s and I'm thinking, Wow, you keep doing this and 20, 30 years from now, this is going to be fantastic in a terrible way. But this is this thing called tech neck.
[00:14:15.130] – Allan
Where they're at their phone or on their phone so much with basically their shoulders hunched forward, their chest is compressed, their elbows are down, their head is down. And it creates this thing technique, I guess, is what it's been classed as. Can you talk a little bit about that and how someone who… Well, quite frankly, we almost have to be on our phones because that's how we communicate with everybody now. And nobody shows up where they're supposed to. My generation is like, Hey, I'll meet you at the restaurant at six o'clock. We all just showed up at the restaurant at six o'clock. We didn't think about it again. Now it's like, No, let's go to a different restaurant. Now there's a whole chain and we're all going to go somewhere else. And we never make it to the restaurant we were originally going to go to. That's quite normal. So as we get older, we're still doing this and we're changing our head structure, our neck structure, and the whole kinetic chain. Let's talk about tech neck and what we can do to manage that.
[00:15:12.600] – Katy
Well, tech neck is just a rebranding. It feels like a rebranding to me. That posture is old posture. It's an upper body forward curve and a neck. The upper body rounds forward. It's called hyperkifosis. But the neck really bends back in the opposite direction. It's like hyperlardosis. So you get this deepening of the upper back and the neck curves that is similar to what we would have found in older populations over a longer period of time. That wasn't tech neck, that was just hyperkifosis and hyperlardosis. But we are seeing that body position now not show up when someone is in their late 80s. We're seeing it in teenagers. We're seeing it in 20 year olds who are otherwise active. Maybe that's why it gets a rebranding because it's no longer associated with age or a particular level of physical robusticity. It's just a shape that is brought about when you look down at a device quite a lot, you get that same set of curves. And to go back to that first question, why does it matter? Is it simply about how it looks? And no, not really. It's about I in the book, I try to show swallowing is affected by this position.
[00:16:31.100] – Katy
Space for the lungs to deploy fully is affected by this. Spinal loads to the disk and to the bones of the spinal column are affected by this. Shoulders and the way that they can move are affected by this position. This position, this tech neck, forward head, position of the body ends up reducing the total amount of movement of things like your shoulders and your head. And it's not talking about the fact that you just drop into the position. It's when your body strengthens and stiffens in this position and you can no longer stand up straight. You can no longer slide your head back because everything is so stiff and tense and habitually in this position that it ends up affecting how things work from the head to the rib cage, breathing, swallowing, and then the way things feel, achy in the upper back, achy in the headaches and things like that. So it's important to realize that the environment that we're choosing to be in quite often is setting us up for some of these issues. But as I try to point out in the book, your phone doesn't require that you stand like that.
[00:17:53.730] – Katy
That's just the way we use our phones mindlessly. So that's another one of the early exercises also. I figure you're going to be spending a lot of time reading this book right now and also if you're like most people on some device. So you can adjust those curves quite simply. It's not required. We're just not being thoughtful about positioning our body when we're on the phone, like we might be thoughtful about positioning our body in other situations. We have mindless phone tech use habits, and it goes all the way into the body. So it's just developing more mindful physical practice around all the things that we do, including when you're using your phone. You're going to do those same upper back and head adjustments. And then you might have to hold your phone up a little higher, but so be it. It makes using your phone better for you.
[00:18:45.420] – Allan
I want to take one step back because, like I said, you changed my behavior by putting the head and neck in the front and then working your way down. And you gave us this exercise in the book of basically bringing your head back in alignment. Can you talk us through that?
[00:19:04.890] – Katy
Sure. It might be easiest for folks to try it against a wall for those listening. You don't have to have a wall, but standing against the wall helps. And if you reach your hand back behind you and if you feel where there's a part of your rib cage, the middle back where a heart rate monitor strap would sit or a bra strap sits, that goes against the wall. It's touching the wall. So your upper middle back is against the wall. And for many people, that would mean their head is now off in front of them. So the exercise is to keeping that middle back touching the wall. Low back doesn't have to touch, just the middle back. Sliding your head back towards the wall as well without tipping your head back. So you're not tipping your head back where your chin lifts. It's sliding the head back. But because of the way the vertebrae are shaped in the upper back and the neck, sliding your head back also means sliding your head up. So if you think of lifting your head up towards the ceiling, that often brings your head back on its own. So you're doing two directions.
[00:20:14.610] – Katy
You're actually doing three, but we'll just make it easy. Your head is going back and your head is going up towards the ceiling at the same time. And then what that does is it reduces that excessive curve in the upper back and it reduces the excessive opposing direction curve in the neck or what's called lardosis. You get two curve adjustments for one movement, which is, again, why I led with it. It is such an impactful, simple move that requires no equipment that you can do no matter the activity you're doing. So why bury the lead? Put it in chapter one. Put it in the first part of chapter one.
[00:20:52.180] – Allan
And unlike your grandfather, you'll be taller for it.
[00:20:55.270] – Katy
And that's right. My dad. That was my dad.
[00:20:57.320] – Allan
Your dad. Your dad. That's right.
[00:20:59.780] – Katy
So yes, and showing how this changes height. The book is done in essays, so you can really drop into it wherever you want. You don't have to read it through. But if improved swallowing or addressing why maybe the shoulders aren't functioning isn't that motivating. You can go simply through, you'll be taller by the time you're done with this exercise.
[00:21:20.170] – Allan
There you go. I love that. Now, you wrote a sentence in your book, and then you actually re-repeated it because it's probably the most important sentence that's ever been written for someone who's really looking at the way to maintain their body, maintain their joints. And I think this should be printed out and put in every gym in America and around the world because it is such an important statement. I'm actually going to probably end up saying it twice myself. The ligaments are not the breaks of the joint. The muscles are.
[00:21:55.860] – Allan
Could you take a moment to talk through that? Because when I read that sentence, it was the same thing. I was like, Whoa, that's important. This means something. And so many people are going through pain of movement because they don't understand this fundamental thing.
[00:22:16.400] – Katy
Right. We're not really taught movement. We're not modeled moving well. And so it's no wonder. But yet we are still fairly dynamic. As sedentary as we are, our bodies are our vehicles, our vessels are moving around from point A to point B. So what that statement means is, what's the best way to explain it? You're using your joints all the time to pick things up and set things down. Talking about your arms, your legs are also essentially doing the same thing as your arms. Only the thing that it's picking up and setting down is your torso weight and your arms, the rest of your body. Musculoskeletal muscles are contracting and relaxing. And when they can do it with control, when you're able to generate enough force to move you and to lower you, well, the muscle does the work throughout the entire arc of, let's say, a movement, getting up out of a chair, walking down a flight of stairs. Different muscles are doing different things at different times, but some are holding and lifting parts, some are slowly lowering parts and gently setting you down. That would be the optimal situation where your muscles are able to carry, yes, your total body weight, but really the way muscles work is that each set of muscles are carrying the weight of various segments to and fro.
[00:23:44.850] – Katy
So you might be able to be like, look, I can stand. I can carry my body weight. I can move across the floor. Yes. But if you're walking with a really heavy landing, like every foot strike is a thunk or a thud, you've probably read it many times, walking is just controlled falling. I disagree with that. I think that a lot of people are in a controlled falling state, but that would be an example of your muscles are not strong enough to carry you through a gait cycle. So there's these heavy landings. And instead, what you're using are the ligaments. You're using more passive connective tissues. And some connective tissue like fascia can generate a little bit of force, but it's not in the same way that you don't want to use your connective tissue in lieu of your musculoskeletal muscle. You want to be using that as a primary force generator with everything else supporting. Right now, we're getting a lot of crash landings in all of the movement that we do. And that means that these tissues that don't have the same adaptive property as muscle… One of muscle's amazing defining properties is that it adapts to load and gets bigger.
[00:25:01.400] – Katy
It gets more voluminous. It's like, what are you doing with your body? How can I assist? Let me feel that. Let me increase in mass so that you do that better and more safely. We're rarely using our musculoskeletal system. We are using the more connective tissue that does not have that same, let me feel what you're doing and adapt and change. It has to take it. So like a seat belt in your car, if you're going fast towards the wall, the best thing for the car parts and the body inside of it is to apply the brake. That's the musculoskeletal system. What we tend to do is hit the wall and depend on the seat belt to stop the impact. And if you imagine doing that in a car over and over again, not only would you total the car, which is a joint, so to speak, the seat belt, the ligament, begins to after a repetitive load in that way, and it does not have the properties to adapt like muscle does, you begin to thin or fray or otherwise damage the ligament, loosen, however you want to think about it. And then there's some people who have connective tissue issues or disorders who already have connective tissue that is more lax than others.
[00:26:30.840] – Katy
And that group tends to use their ligaments for deceleration. So in a culture where people are so sedentary or when they do move, it's so repetitive, everyone, whether you have a ligament issue that already gives you loose… Loose is the easiest way to understand it. Or you've already done some damage to ligaments. In either case, learning how to use your muscloskeletal system better with more control over a greater range of motion will benefit not only your musculoskeletal parts, your joints, the part that tend to hurt, it also makes you more metabolically healthy. You end up addressing those metabolical reasons that we are moving more when you approach it that way. So yeah, thanks for bringing that up because I do love that sentiment.
[00:27:25.330] – Allan
And the way I broke this down myself was I see people who know they have a problem with their knees, and so they do quarter squats or half squats. And that's using the ligaments as breaks. And that's part of the reasons why they're still hurting. They want to do something. They want to squat. And they're like, just get down into the squat. Keep your weight reasonable, your load reasonable. Get down below parallel. And now it's your glutes that have to fire because they're the only breaks left. And it's a lot easier to do that than to really focus on your quadriceps or the breaks because, again, you end up with the ligaments taking the brunt of that. And the walking downstairs, I liked how you went through the process of explaining how we can drop our hip and basically, again, use our glutes as the primary muscle that's the break and then holding us as we bring the other foot forward. So can you talk just a little about that, about how we can focus on those muscles and use them the right way. In the book, I think you did it brilliant, and you did a little exercise you called the pelvic lift.
[00:28:37.360] – Katy
[00:28:38.000] – Allan
List. Okay. Can you talk just a little bit about that?
[00:28:42.580] – Katy
Well, culturally, we share a lot of movement habits. The biggest one is that most people listening to this, grew up in a culture where chairs are fairly ubiquitous, which means we're not really comfortable dropping our hips down below the height of our knees. Our cars, our desks at school, our desks at work, the chairs in our home, getting down to the bed, our toilet, everything is at the height of the hips getting to the same altitude or elevation as the knee. So what's happened is we are a culture that is stronger, more used to using the front of the thigh. We don't really use the back of the thigh. We don't use our glutes, we don't use our hamstrings, nearly to the same degree that we use the front of our body. You can see it in standing posture is when the hips rest forward, we're even standing at rest. We're using the muscles on the front of the thigh to hold us up, and the back of the thigh and the glutes don't do much for our entire life. And so for many people, knee pain is going to resonate. And also knee pain while taking the stairs, usually going upstairs, but downstairs is usually the killer.
[00:29:58.750] – Katy
A lot of people can go up, but they can't come down. And I'm trying to flesh out why that is. It's because when you're trying to lower your body down something, we come with all these joints to share the work distribution over our body. Well, we don't share it. When you think of the human skeleton, think of the pelvis. Think of the… If you've never held a femur, which is that upper thighbone in your hand, it's massive. And it's massive because it has to be able to withstand the tension that is placed upon it by these musclesthat can carry our body weight with every step, but have never really had to do it. We've given it to the quads, and the knees are like, I can't carry you down this hill. I've carried you every other step that you've taken in your entire life. And I'm sorry, we don't go downhill anymore. That's a little cartoon, but that's really what the narrative is. We can't do it. That body part is tapping out of going downhill, which is fine because that's not really your downhill primary mover. You've got these massive lateral hip muscles that have really great leverage that come with strong bones that could have strong bones.
[00:31:12.670] – Katy
If you would use this piston like action, I'm using my hands because we can see each other, but those listening can't. There's a piston action to your size. When you have one leg that's free and you drop one hip when your pelvis lists to one side, that is an easy way to get your heavy mass, adults are heavy, down something without having to use the knees. And so a large part of what I do is say, let me reintroduce you or introduce you for the first time to large parts of your body that have been pretty much unused most of your life, even if you're already an active person. I have Olympian athletes who will come and go through this same process of having these major sedentary spots within their otherwise fit and active body. So you can be full body sedentary or you can be part by part sedentary. And learning how to list, again, is one of the most important things we can do to preserve our knee joints, but more importantly, to preserve the activities we'd like to do with our legs that our knees are tapping out of.
[00:32:27.380] – Allan
You mentioned earlier the chair. Some people might argue, the best invention ever, because I get to sit down and it's easy and then I can get back up. I can watch what I want to watch and do what I want to do, sitting there comfortably for hours and hours. And then you mentioned my favorite workout implement, I think it might be yours too, the floor.
[00:32:51.120] – Katy
The floor is great. It's right there. It's just right there. It's always underfoot.
[00:32:55.780] – Allan
Yes. Let's talk about the floor and how this can be a big part of your overall fitness and movement. Just getting.
[00:33:04.240] – Katy
Down to it. Again, it's one of those things. It's always around for the most part. We've done a disservice to ourselves by putting all of our understanding of movement on this thing called exercise, where you go to the place and you use the thing, the equipment, and that's it.
[00:33:23.410] – Allan
And usually sitting there, too.
[00:33:25.470] – Katy
Oftentimes, a lot of times people will take their exercise sitting down. Again, because they're not paying attention to the fact that the legs have lost the ability to hold up the body for a long period of time. And the idea is, but I'd still like to exercise, which is great, but functionally speaking, there's a lot of experiences that you carrying yourself around on your body weight opens up. And so because we've pulled fitness a lot of times out of the practical because we see it as something I need to do 30 minutes for my heart or my lungs or for my cholesterol or for my resting blood pressure, we forget that movement is a feedback loop of when you move your body in a certain way, you become more able to move your body in that way. And that exercise is great medicine in that if you can't currently carry your body well on body parts like your legs or your arms, you can't use your limbs. They're not able to carry your weight around. You can use movement as a tool to restore that ability in many cases. And that's a much richer definition of movement versus using it, taking it and sitting down.
[00:34:42.480] – Katy
So anyway, to go back to your question about the floor, it's very practical to get down to the floor and get back up again. That is a major exercise, if you will, in that it mobilizes multiple joints. It challenges the muscles of many parts to be able to get back up. It's a very nutritious food, so to speak. There's a lot of nutrient density to that move, and yet it's very hard to make us do something like that. So floor exercises are great because there's always this period of time where you have to get down and get back up. But just getting to the floor and getting back up can be an exercise itself. Just getting down to the floor, sitting in three different positions while you're down there and getting back up is equally an exercise that you adapt to, just like anything else that you're calling exercise that uses similar muscles. So get more familiar with the floor, not only during exercise time, but during non exercise time. If you take in entertainment in the evening, get down on the floor while you do it. Once you're down on the floor, you will feel just the pressure.
[00:35:56.260] – Katy
Chairs aren't only problematic for their geometry, that they reduce the full range of motion of our parts, they're often usually covered in fluff, which means we are missing out on pressure. Pressure itself is another movement our bodies are not only accustomed to throughout the human timeline, but need. We have all these sensors all over our body that need physical pressure, and we've made the world quite soft. So get on the floor and just roll around on the floor, roll from your back to your front. It's very similar to what happens when you're getting a massage. It's not as enjoyable, I'll be truthful, but it uses more of you. It's tenderizing your body. It's breaking up. Same thing that you do to other meat when you're trying to break up some of that overgrown connection that's happened between parts. We need movement, we need pressure to be able to deal with that. Yeah.
[00:36:49.960] – Allan
And you said functional, and I think that's why I really like this is because I can tell you a story. My wife, at the time, she's my girlfriend, her son was dating this woman who had a daughter. And for one reason or another, the daughter was just terrified of me, just terrified. And I wanted to fix this. And I'm like, Okay, how do I fix a relationship with a child? And I'm like, Well, I'm not going to fix it by being an adult. I'm going to fix it by being a child.
[00:37:21.390] – Allan
And so I literally took my laptop and I put on Sponge Bob, which I knew was her favorite. And I went over on the floor and I set my laptop down. I started watching Sponge Bob. And she came over and sat next to me. And we sat there and watched a few episodes of Sponge Bob together, and it changed everything. And so when you start looking at, Okay, what if I fall? What if someone else falls? What if I want to get on the floor and crawl around with my grandchild or me now, I've got some dogs and one of them has hip dysplasia, and so she can't move around a whole lot. I make a point once a day in the morning while my coffee is brewing to go sit on the floor and just hang out with Angel. She loves it. It's like, I'm at her level. I'm down there with her. And it's a tile floor. It's not comfortable. But it helps because what I found is that I can just get down and I can get back up and then I can get back down. And so it's not exercise, it's movement, it's function.
[00:38:21.880] – Allan
And me having a great relationship with my granddaughter or having a great relationship with my dog or just knowing if I found myself on the floor, it's no big deal to just get back up. I think that's really important. And so I am glad the floor is there, and I think people should use it more.
[00:38:40.640] – Katy
[00:38:41.830] – Allan
Katy, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?
[00:38:51.280] – Katy
Well, I imagine that the easy answers would be intake excellent dietary nutrition, regular movement, and good sleep. Those are the three, but I imagine those are three are given all the time. So I'd want to modify those three. And one would be… I mean, I want to modify one of the three movement because that's my field. And one would be get movement every day, but one, make sure some of it's outside. Expose yourself to some nature through your physical movement. That could be doing your exercise outside. That could be just taking a walk outside. That could be gardening. It could be spending time with animals or kids outside. It's this idea that you are consciously going, I need to move my body outside a little bit every day, which is just a level up from move every day. Another one would be to add community, to add some community to your physical time. You're going to be most supported. You're going to be able to move more when you try to overlap your need for movement with your need for others. And the pay off is, like you said, there's more to movement than just health.
[00:40:14.350] – Katy
There is the relationship aspect of it. And when you get down to the floor and invite other people to get down there with you, you're changing the movement culture a little bit. And then the third step for me is I like to be grateful. I always am most grateful for my health when it's poorest, when something hurts, if I've injured something is when I long most for when my body felt really capable and felt great, which seems like it was just yesterday or three days ago, whatever it was from the time of the injury. Those moments remind me to check in daily with appreciation for all that you can do. It's really easy to focus on all the things that you can't, what you feel like you've lost, this way that you feel that's bad. We need to give more attention and awareness to how much of us feels good and how capable and able we are. Even if we're not choosing to use it all the time, it's a form of gratitude practice. It's just giving a little bit of gratitude to yourself every day. I'm so glad that I don't hurt today or make my back hurts.
[00:41:30.090] – Katy
I'm so glad my shoulders feel so great. Let me just move them around a little bit. That little gratitude for your physical capability, totally able to be scaled to what you can do, I do think is a part of our whole wellbeing, physical and mental.
[00:41:45.100] – Allan
Thank you. Katie, if someone wanted to learn more about you and your book, we got lots of books, but your current book, Rethink Your Position, where would you like for me to send them?
[00:41:55.230] – Katy
You can go to rypbook.com or your local bookstore. And you can get it any place books are found. But if you come to my website, I think there's a discount code for podcast guests.
[00:42:08.920] – Allan
Okay, well, we'll get that offline and I'll make sure to list it in the show notes. You can go to 40plusfitnesspodcast.com/590, and I'll be sure to have a link there. Katie, thank you so much for being a part of 40+ Fitness,again.
[00:42:23.470] – Katy
Thank you for having me. I'm 40 plus. I love it.
Here is a discount code for 25% off Rethink Your Position if purchased via nutritiousmovement.com.
Code: RETHINK25 (active 5/1/23-12/31/23)
Direct link to book:
Rethink Your Position: Reshape Your Exercise, Yoga, and Everyday Movement, One Part at a Time—PAPERBACK
[00:42:36.400] – Allan
Welcome back, Ras.
[00:42:38.800] – Rachel
Hey, Allan, I love listening about posture. It's such an important reminder because I do spend quite a bit of my own time hunched over. When I eat, I eat hunched over. When I do dishes at the sink, I'm hunched over. And of course, I'm on my phone like everybody else, hunched over. So it's good to have the reminder to be a little bit more cognizant of my posture periodically.
[00:43:03.880] – Allan
I have the workstation, it's a movable desk. It rises up and goes down and I have my camera. So if I'm on a call, it's up high above the monitor. I probably could put a little higher and it would be better. But basically I'd like the monitor up. And so right now it's generally at eye contact level. And so that helps a lot. But I do read a lot and I'm on my laptop a lot. I'm not on a phone a lot. A lot of people get on their phones. I don't like reading anything on a phone. I just don't.
[00:43:33.360] – Rachel
It's too small.
[00:43:34.250] – Allan
I don't like typing on a phone. I can type about 120 words per minute. So when I get on a phone, it's like I feel like a caveman. And so I okay, Allan, you are a caveman because you don't want to use the phone. Go back to your computer, caveman. But it's easier. It allows me to have a better posture, a slightly better posture than I would if I was on the phone. Given the amount of time that I spent, if I was going to read a book, a digital book, and I'm going to read the heads down. And so it was just funny when she first starts the book, it's like, I know you're going to be hunched over reading this book or looking at it on the screen, like on your Kindle or something. And so I want you to do these exercises. Suddenly, your whole… You just change. You're like, Okay, crap. Now I've got to do this crap. And as I went through her book, I did, which was great. And it was just interesting that she and the Starretts and Jill Miller all came out with books around the same time because it's a similar topic.
[00:44:34.660] – Allan
Our bodies were made to move. They were made to move certain ways. And if we move the right way, we're doing the right things for our body, we're going to be healthier and fitter as we age. And things that you see happen to other people, particularly when it's posture related, you see it like the hunch back women and the old rickety men that can't straighten their legs. There's a way to age that way. And if you're spending a lot of time on your phone, you're probably already experiencing some of that. If you get headaches, if you notice, okay, there's backache, it's probably a posture problem. So working on the posture is going to go a long way towards eliminating pain or preventing it in the first place.
[00:45:20.060] – Rachel
Well, she mentioned standing up against the wall to realign and feel where your head and neck are sitting. And you had just recently mentioned about maybe getting on the floor instead or on a workout bench or something.
[00:45:32.320] – Allan
Yeah, I can tell if I've been reading a book on my laptop, it's about 6 to 10 hours that I have my head lunch down because my laptop is sitting on a desk and not raised, I notice I go to lay down on the bench and my head doesn't immediately just go down and rest on the bench. There's a little gap there. I'm like, okay, I've been looking down too much. I need to go to my office, raise my desk up and spend more time looking up. It might be more uncomfortable to type that way, but so be it. I'm reading a book, I'm not typing. So just look for ways that you can change your work, change your posture, change your movement. It's going to go a long way.
[00:46:15.960] – Rachel
Well, like Katy had mentioned, too, with the tech neck, with that forward leaning head and your shoulders hunched over, she mentions it's not good for swallowing. It compresses the lungs, so you're not giving deep breaths. And with the shoulders in, which I do also, I have my shoulders in quite a bit, it just restricts your movement. It just doesn't feel very good. And just notice, be body aware and feel when this is happening, and then just make the cognizant change to do something about it, to stand up straight or stand against the wall or lay on the floor and try and get yourself real aligned. Yeah.
[00:46:53.480] – Allan
Well, there's a productivity trick or hack called the palmodoro method. W hat the Palmodoro method is, is this concept that we really weren't designed to sit and focus on something for hours and hours and hours. Our brain isn't wired that way. Our bodies aren't wired that way. We're wired to move and look for differences and keep moving. So if you're going to find yourself sitting and working, what this palmodoro method is, is where you would set a Timer for 25 minutes and then you would focus. You wouldn't take phone calls, you wouldn't answer emails. You don't do anything but focus on that one task for that 25 minutes. When your alarm goes off at 25 minutes, you get up and move around for 5 minutes.
[00:47:40.670] – Allan
And what they found is that you can get more work done in an hour taking 10 minutes off to five minute rest breaks. You get more work done in that hour and it's higher quality work.
[00:47:55.370] – Allan
So when you say, I don't have time to exercise, I don't have time to do stretches. You do. You just have to structure the way you think and work a little bit differently. And the Palmadoro method is a great way to say, Okay, 25 minutes, focus, get this done. You may not get it all done, but 25 minutes over, stop and get to moving. Stretch out, move around, do something, walk. Just get yourself out, work on all that, and then come back and focus on that task and you'll get it done. But you'll get more done in that hour than you would have if you just sat there and tried to grind it out.
[00:48:31.430] – Rachel
That sounds awesome. That sounds like a good reminder.
[00:48:35.030] – Allan
Yeah. And there's even apps you can put on your phone or on your computer that every 25 minutes just runs the numbers for you. So you go through your work day, you're like, yeah, I've got to sit here for eight to 10 hours. Well, set your Timer, set your alarm, do your 25 minutes. What's the task? I got to get done. Focus on the first one first and then just run through them and just look for ways to do shortcuts. I've got another one for you here. It's an application I use every day, every week. Sometimes it saves me hours a week. And it's called Text Expander, and it's an app. You do have to pay for it. It's on my computer. And what it does is if there's something I type a lot, like my signature on an email, or maybe there's just a phrase like when I'm going to invite someone to the podcast, I have a template that I use. Or when I'm going to do my show plan, I have a template that I send out. Instead of typing all that stuff up or going and finding it and copying and pasting, I just do hot key stroke.
[00:49:33.800] – Allan
So I've got a little system where I know what those key strokes are. And so three or four key strokes and it types the whole thing. And so because I'm not having to type it each time, it's saving me that amount of time that it would take for me to type it. And so each week, I get a report from them. This week it was you saved 24 minutes, and this is 60 weeks in a row of using this app. And so this app has saved me hours and hours and hours over the course of the last year plus just not having to type the same things or going and finding it on another document and then copying and pasting just to save the typing. And so it's a lot fewer key strokes, a lot less time on the typewriter or on the keyboard. Yeah. Again, caveman. But it's just a lot less time doing that stuff. And so I can get a lot more done. And it's really up to you as how much memory you have in your head as how many key strokes you'd use. You can leave a cheat sheet somewhere.
[00:50:36.780] – Allan
This is like, okay, here's all my codes. Here's the things. So I know my hot codes to do. But literally, once you get it set up, every time you find yourself typing the same thing again, you can just make it a text clip and text expander will do the work for you. And so that's just another one where you're saying, okay, it's hard for me to get enough time to do something. Well, if this thing saves you 24 minutes in a week, well, that's a workout.
[00:51:05.980] – Rachel
Yeah, that's a lot. That's great. Super cool. Yeah.
[00:51:10.770] – Allan
All right. I guess with that, I'll talk to you next week, Rachel.
[00:51:14.640] – Rachel
Sounds good. Take care.
[00:51:16.210] – Allan
The following listeners have sponsored this show by pledging on our Patreon Page:
|– Anne Lynch||– Ken McQuade||– Leigh Tanner|
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Too often, we use a fixed mindset when we approach a challenge and struggle. As long as we have this victimhood frame we won't be successful with change. On episode 589 of the 40+ Fitness Podcast, we discuss growth and fixed mindset and how you can change the way you think and find success on your health and fitness journey.
[00:02:38.130] – Coach Allan
Hey, Ras. How are things?
[00:02:40.310] – Coach Rachel
Good, Allan. How are you today?
[00:02:42.480] – Coach Allan
I'm doing okay. We're having a water issue again, so I don't want to get into all that because it's just going to frustrate me again.
[00:02:50.040] – Coach Rachel
[00:02:50.750] – Coach Allan
But we're working on it. But no, I'm happy to announce that I have a few things that I told last week. I started interviewing on different podcasts, and so some of those podcasts have come out now, and I wanted to share a few of them. I was on Paul Hanton's podcast called The Healthy Fit Life. You can find that one at 40plusfitnesspodcast.com/paul.
I was on Natural Health Matters with David Sandstrom. You can find that one at 40plusfitnesspodcast.com/david.
And then I was on Jillian Lockditch, which we had her on last week. I was on her podcast. Growing Older, living Younger with Jillian Lockditch. And that's at 40plusfitnesspodcast.com/gill. And that's Jill spelled G-I-L-L. Like from Jillian, but Gill and you can find that one.
So Paul, David, and Jill, I was on each of their podcasts. And so 40 Plusfitnesspodcast.com and then those names Paul, David or Jill. And you can catch those episodes there.
[00:04:01.180] – Coach Rachel
Awesome. That's exciting. I can't wait to give a listen to those.
[00:04:04.900] – Coach Allan
Yeah, it's interesting to be on the other side of the interview. Sure. Because even if we've discussed kind of what we want to talk about, I don't have a script. I don't go in this like, this is how I say these things. I listen to a question and then I say, okay, this is the best way to answer that. So it's a lot more off the cuff than a lot of the things that I do when I'm interviewing a guest on my podcast. I've read their book and I have specific things I want to discuss here. I go at it not necessarily knowing what they're going to ask me. So it can be kind of interesting. So, yeah, go check those out.
[00:04:46.960] – Coach Rachel
Awesome. That sounds fun.
[00:04:48.730] – Coach Allan
How are things up there?
[00:04:50.180] – Coach Rachel
Good. I just wanted to share with you and our listeners real quick. My doctor just told me some pretty important news the other day. I'm post menopausal. Yay, I made it. I made it. And kind of related to that, my thyroid is finally tanked out, so I'll be starting some thyroid medicine. I'm hypothyroid, which is now the reason why I've been so darn fatigued lately, just because my thyroid has not been functioning quite as well. And it's kind of funny because as an ultra marathoner, fatigue is kind of the name of my game to begin with. But now I really know why I'm actually as tired as I am, so I'll be starting that pretty soon.
[00:05:33.370] – Coach Allan
Man, you're going to be blowing out your PRS like nobody's business.
[00:05:36.350] – Coach Rachel
I'm hoping. I'm hoping to get some of my energy back, but I just wanted to share real quick as I learn more about what this means for me as a woman. And by the way, I'm 51, and I didn't know that 51 is the actual average age that women hit menopause. So yay, I'm textbook.
[00:05:57.890] – Coach Allan
I thought it was closer to 53, but yeah, okay, textbook.
[00:06:02.350] – Coach Rachel
Yeah. So as I figure some of this stuff out, I'd be happy to share my story with our listeners. But just for right now, I've got official notice I'm menopausal, and we'll see what happens.
[00:06:15.350] – Coach Allan
Basically, the way that I understand that they diagnose this is if you go without a period for a year, then they consider you in menopause.
[00:06:25.540] – Coach Rachel
Yeah, well, it gets kind of tricky because I had an Ablation done, so I haven't had a normal period in a couple of years. So that makes it a little difficult to figure that out. And I've had a lot of symptoms. The heat flashes during the day, night sweats at night, a little bit of moodiness. But again, those are kind of normal. And for pretty much any woman that actually either has a period or is going through the perimenopause and apparently now in post menopause. So it's important to know that some of these symptoms can get worse. My thyroid is probably in the mix with all these hormone fluctuations and changes, but it's important to spend time with your doctor as well. I go to my annual physical every year. I see a high risk breast cancer doctor, and now I see a women's health specialist who specializes in menopause and can give me a whole ton of information, but they did the right test at the right time. And now I know for sure what's happening with my hormones. And it's going to be very helpful as I navigate all these symptoms moving forward.
[00:07:38.760] – Coach Allan
We're good. I mean, you know, at least once a year I try to have a woman's health expert on. We're typically going to talk about perimenopause and menopause and that type of thing at least once per year, sometimes more. So I've had several episodes on, so there's lots of material out there. But this is going to be good because I'm going to have a pro on my side next time I do interview. That's right. Yeah. We can approach that one a little bit different, but cool. All right, well, are you ready to get into our episode about victimhood?
[00:08:12.420] – Coach Rachel
You are not a victim. That's what I'm calling this episode. And it relates to kind of a cultural trend that I've been seeing out there lately where victimhood is being kind of almost touted like a virtue. And I'm here to tell you that if you're trying to improve your health and fitness, if you're trying to lose weight particularly, you're going to really struggle if you have this state of mind, this victimhood state of mind. So I'm going to go through some statements. These are statements that I've heard people say I've heard people or seen people post them on Facebook and or on Twitter. And it's so common that it was easy for me to find several different ways that this shows up. So the first one is I want something I don't have, therefore I'm a victim. So if someone has something you don't have, obviously you're a victim. The next one is, I struggle more than other people, therefore I'm a victim. And so this goes on, the idea that your life is harder than theirs and therefore you're a victim because you have to struggle so much harder to do the basic things that everyone else is doing or that you believe other people are doing to get their success.
Now, this is a very common one, particularly in weight loss areas. I'm addicted to sugar and carbs, therefore I'm a victim. And this one's really, really common. I see it a lot. Now, don't get me wrong, sugar and carb addiction is kind of a thing. But the reality of it is it's not as hard to break as some other addictions might be. And there are steps to take. You are not a victim. You chose to eat sugar and carbs, or at least you ate them when you were given them and you've continued to eat them and buy them. So having sugar and carbs around you is the same thing as maybe sending an alcoholic to a bar. It's just something you wouldn't do if you're trying to beat alcoholism and if you're trying to lose weight, being around sugar and carbs might make that very difficult for you, particularly if you believe you're a victim. I don't have the energy to work out. I love this one, therefore I'm a victim. Okay? I don't have the energy to work out. Now, there's this little known thing in our body that causes us to actually get hormones and endorphins feel good stuff in our brain when we work out, that gives us more energy.
When we build strength and endurance, we have more energy. So the not having energy to work out is really just an excuse to not get started, okay? Other people sabotage me, therefore I'm a victim. Now, don't get me wrong, there are plenty of people out there willing to sabotage you if you let them. But again, you're choosing victimhood. In this case, they're choosing to do what they do. They're choosing to try to take you off track in some cases. Sometimes they're not. Sometimes they actually think they're doing something nice for you. But if you feel like other people are your problem, you are the problem. You are not a victim. But you'll say you're a victim because those other people, well, they're in your way. And then I've tried everything, and nothing works. Therefore, I'm a victim. And again, this is just that concept that you've really given everything the best shot possible. You really worked your way through it, and all these failures have just become an evidence of your limitations. So we're going to talk about that a little bit about what victimhood is. Now, victimhood fits in the mindset frame of being a fixed mindset.
And this is a psychological concept that was developed by psychologist Carol Dweck. And so what she talks about in her writings and in her studies is that you either have a fixed mindset or a growth mindset. And guess what? Those aren't fixed. You can have the one that you choose to have. And there's a reason why these fixed mindsets are a problem. And one of the main things is that people with a fixed mindset, people who believe they're victims, they avoid challenges. And anytime there's a failure, even a little failure, you're more likely to see that as evidence of your limitations, okay? And so what that does is that creates fear of failure in yourself and you're not willing to take risks. So the signing up for a gym membership or hiring a coach or buying the food service that's going to be delivered to you, you don't want to take that step because if you fail, it's just more evidence that you're limited, that you're a victim, that you have a problem. And then another tendency that fixed mindset people have is to compare themselves to others. Now, in some cases, this is to seek external achievements so they can say, okay, well, at least I'm not as heavy as that person.
But they also end up with the negative and the limiting beliefs that they see someone else and they don't think they'll ever make it to that same spot. So these external comparisons are really holding them back on both sides. One is, well, I'm actually kind of normal. When I look at everybody else, they're all overweight. I'm overweight, therefore this is just the way it is. We're all victims, okay, and you're not. But that's a fixed mindset. Now, in contrast, a growth mindset refers to your belief in your ability and your intelligence that that can be developed, that you can improve yourself over time with hard work, dedication and perseverance. So the question you have to ask yourself is, do I believe that challenges and failures are opportunities for me to learn and grow rather than an indication that I'm going to fail? And if I fail, therefore I'm broke, therefore I have these limitations. So with a growth mindset, you always give yourself the best opportunity because you're willing to take the risk. You're willing to hire that coach, you're willing to join the gym, you're willing to try a diet or a way of eating or exercise program.
Again, even if you know everything else failed, you're going to go at it again. And you're going to go at it with the idea that these things that happen are teaching you something. They're giving you an opportunity to improve. And that's where the importance of this is. If you feel like you're a victim, you don't have control. But when you take on a growth mindset, you're suddenly taking on this idea that I am not limited by the mistakes and problems I've had in the past. Yes, I had problems with these donuts, and yes, I struggled when these things happened and yeah, with the stress of my job or the amount of time I was traveling, all those things, I could use those as excuses or I could try to find ways to improve my life despite those problems. And that's where the difference in these two come from. So to break away as a victim, there's a few things that you need to ask yourself, and these are important. So if you're not driving or running or doing something and you can get a pen out, this is a good time for you to write down these questions and really spend some time thinking about it.
Okay? This is not something you're just going to answer while you're listening to this podcast. So the first one is, are your actions consistent with your values? And here's what I mean by that. Let's say you want to be the best mother or the best father you can be or the best grandparent you can be. Okay. Are you living in a way that allows you to do that? You may say, I want to make sure that I'm there for my spouse, I'm there for my children. I want to be that person. Are you? Are you living in a way that makes that possible? Are you living in a way where you're going to be there for one and that you're going to be capable of doing the things that you want to do? How do you want to live the rest of your life? What are the values that you want to carry on? I've talked about it several times. I want to be there for my wife. I want to be there for my children. I want to be there for my grandchildren. I want to be there to run the bed and breakfast, to do the things.
I want to be able to physically train people for a long, long time. And I want to be independent my whole life. I do not want someone to have to take care of me. Those are my values. So then looking at your actions, ask yourself, are your actions consistent with your values? Because this can help you break through this. This can help you take that next step I'm going to talk about in a minute. Okay, the next question. Are you able to learn from mistakes or do you see them as evidence you're broken or flawed? So you go out for dinner and they bring around the dessert tray and it all looks awesome. And so you tell yourself, well, I'll just get a little bit of chocolate. I did go to the gym this morning, so I'm just going to go ahead and get a little bit of that chocolate death by chocolate thing. And they bring out this 32 ounce chocolate menagerie on your plate and you go digging into it. Now, the next day, how are you going to look back at that? Are you going to say, oh, my God, I failed, I'm a failure?
Well, no, you're not. That's an opportunity for you to learn. So ask yourself, do you really think you're broken when you do those things? And the short answer has to be no. That's an opportunity for you to see where you made a mistake. So you could just tell the waiter after you've gotten your meal, please do not bring that dessert tray by here. And if you're in the United States and you're listening to this, you can be very clear. If you bring that dessert tray by here, you will not get a tip from me, okay? Guess what that waiter or waitress is not going to do when you say something like that. They are not going to bring that dessert tray because they do not want to jeopardize their tip. So you just tell them, if you bring that dessert tray by here, I will not tip you. And guess what? You're going to get past that. So that's the second question. The third question is, are you willing to push outside your comfort zone? And this is a big one because most people want easy. They want the easy button. Tell me the diet.
Tell me what to eat. Tell me what not to eat. Tell me how to move. Tell me how to lose my gut. I just want to lose the belly fat. I don't care about anything else. I just want to lose the belly fat. They want the easy they want the thing that's inside their comfort zone. So they teach us. And when we go to coaching for our business, and they say, tell them that you can do X-Y-Z without them having to do this other thing. So you can tell them lose £20 without exercise or diet. And because people want to stay in their comfort zone, they don't want to exercise. They don't want to change the way they're eating. That sounds very appealing to a victim mindset person, to a fixed mindset person. So if I'm talking to you and you're feeling that way, are you willing to get outside your comfort zone? Because that's where the magic happens. The good things in your life do not happen in your comfort zone. Change does not happen in your comfort zone. You've got to be willing to push outside the comfort zone if you want to grow.
So again, the third question, are you willing to push outside your comfort zone? So those are three really important questions that you should be asking yourself over and over again to make sure that you're keeping a growth mindset, that you're not falling into that victimhood virtue thing, okay? So this can be very scary. Don't get me wrong. I know change is hard, okay? It's easier for you to stay in your comfort zone. That's where most people are today. Most people are very comfortable foods everywhere. Good. I'm never hungry. I'll never be hungry. I'll never try to be hungry. I'll never let myself get to a point where I'm hungry because food is readily available. But getting outside your comfort zone, saying, maybe I'm going to let myself get a little hungry from time to time. How about that? I'm going to feel what this feels like. I'm going to get out of it because I'm not starving. The words we say, I'm starving, but you're not starving. Starving takes days. Starving takes weeks. And so if you're a little hungry, you're not starving. And so, so many people are in that comfort zone that that's where we want to be.
The safety was safety with numbers, okay? And that's not where you need to be. You cannot be in your comfort zone and be successful. The other thing that makes change hard is it's so easy to compare yourself with others. I mean, look, 67% of Americans are overweight. Okay? What does that mean? Well, that means if you're overweight, you're in the majority. You're winning that vote. 40% of Americans are approaching obesity. So when you start looking at this, the vast majority of people out there are overweight and obese. And so you just look at that, well, I'm not as heavy as that person is, and, oh, look, I'm at the grocery store, and I'm actually maybe not the weakest person here. Maybe I'm not the fattest person here. And we justify where we are. So that's, again, that's a push against change, because staying where we are means we're just like everybody else, okay? And then change is really, really hard if you just decide that you want to change. And the reason is decision is really not a strong enough way to approach this. See, if you have a growth mindset, you're going to commit to this.
You're going to take that risk, and you're going to go all in. You're going to get outside your comfort zone, and you're going to make sure this happens. But that takes commitment. That takes that step, that daring, that knowing that, okay, I'm going to do this, but I'm not going to die. I'm going to get better, because I'm just going to keep pushing. I'm just going to be persistent. I'm going to do the hard work. I'm going to be dedicated, and I'm going to make this happen. Okay? That takes commitment.
Now, the one thing I'd like to leave you with on this is, yes, change can be scary, and change can be hard, and change is something that is not natural for a lot of us. But you're not alone. We have a wonderful Facebook community. You go to 40plusfitnesspodcast.com/group, and you can join our Facebook community. I do challenges. We're all there. If you want to share something, you need accountability, whatever you think you need. I have a group environment that's very caring, and we're not doing a bunch of that Flex Friday stuff and not trying to make others feel bad because we look good.
This is an environment where you can feel safe, and it's a private Facebook group, so it's not out on the interwebs for everybody to read. This is just for us to share and to support each other. I'm out there all the time, so I'll be answering questions if you have them. So you can go to 40plusfitnesspodcast.com/group to join us there. And if you're really ready to commit to this, I'd encourage you to get in touch with me. I coach people to lose weight. I coach people to get more fit. I only coach people over the age of 40. And I look to help people develop a growth mindset, so they learn from their mistakes. They get better, they get more comfortable being outside their comfort zone, and they change and they grow and they get better. And I know you can, too. It just takes that scary thing. You got to do that scary thing. And if you need help, I'm here to help you.
[00:23:54.000] – Coach Allan
Welcome back, Ras.
[00:23:56.540] – Coach Rachel
Hey, Alan. Well, that was a lot that was a lot of good information. And as a fellow coach, I have encountered some people with a fixed mindset and just the absolute I can't run because or I can't work out because, I can't lose weight because fill in the blank. I've heard some of those things. And it's hard as a coach to go back to that person and say, well, wait a second, what can we do? If you've got a problem, what do we need to do to solve it?
[00:24:27.510] – Coach Allan
Well, I've definitely had clients that I would say didn't have a growth mindset to start with, but they had to at some point or else they wouldn't succeed. The reality is, if you have a fixed mindset, you're not going to get outside your comfort zone. If you don't get outside your comfort zone, nothing's going to change for you, and you're going to be right where you are. So it's the Harry Ford quote. If you think you can't or think you can, you're right. You have to have the mindset that you're going to get it done. For some of us, that might just be the commitment. For a lot of other people, it's a health scare. And so something has to shake you out of being a victim. Someone comes screaming, and they slap them in the face. I mean, kind of the whole thing is the people are panicking, and you just slap them in the face to get their attention, and it's like, calm down. You're not accomplishing anything. And so I think people sometimes need that slap in the face to make this happen. But if you're listening to this podcast, then you want something to happen, then you just need to transition that over to a commitment, not just a decision.
[00:25:53.810] – Coach Rachel
[00:25:56.050] – Coach Allan
And I can tell you that if you're not willing to deal with setbacks, which this is where the victims really struggle, is that if you do something, maybe you're doing something and it's working, and, you know, okay, well, I've lost this same £20 over and over again. And then you get to the lose the £20, and then something happens. You have a bad day, and you go do something you didn't want to do. You ate some things you didn't want to eat, and now you're going to blow off your whole weekend because, well, it's kind of screwed up Friday night. And then it becomes this thing, and then you start seeing the scale move back up. So you just stop stepping on the scale. And then yeah, you find yourself six weeks later right back where you were, if not heavier. You start running, and you feel a little bit of a tweak in your ankle or a little bit of tweak in your foot. You're like, oh, no, I can't run anymore. Instead of trying to do the things that are necessary to rehabilitate that, so you can start running again, doing the things you can do.
[00:27:02.380] – Coach Allan
So I can pedal a bike, I can get an elliptical, so I can keep my stamina up. But that takes this idea that you have a choice. This is not put on you. You are not a victim, right? And until you get past that, you're not going to be there. And so most of my clients that come in with this growth mindset, they're fed up, and they're like, hey, this is it. I'm doing it. I'm doing it. I'm doing it now, okay? And once that light clicks on, it's like, this is too easy. This is actually not that hard. It was scary, and it never worked before, but it's different this time. And it's different because now they're looking at this and saying, okay, I don't have to be perfect, right? I don't have to worry about if I make a mistake. I can always course correct that's, right? And it just keeps them on task, and they're like, okay. And then they get a win, and then they get another one. So just even just this last week or so, one of my clients, he had gone to this thing, it was like a government thing, and he was just really talking about how if you guys, if, you know, is wearing a tie, he couldn't button his top button in his shirt, okay?
[00:28:25.220] – Coach Allan
And so he was like, that was part of what his self and that was affecting his self image, and he was unhappy with it. And then he's three weeks into my program, and he's like, I had to wear that suit again, and I could button the collar, the neck. And he's lost £10. And he's feeling great, and he's doing more and more now. He's getting ready for some exciting things, like 100 miles, bike ride. This is the way it works. Another client was a very similar situation. She got called in for an interview. She wasn't really thinking so much about doing work, but she heard about this position. She puts in her name, and they call her, and then it's this panic. How am I going to look in my clothes when I go in for this interview now? Because we have a kind of a weird self image sometimes of ourselves. She didn't recognize that she had lost a good bit of weight and that she was smaller. So she puts on those clothes and they fit perfect, and that boosts her confidence. And she goes in and. Aces that interview and pretty sure she's going to get that job.
[00:29:39.930] – Coach Allan
Okay. That's growth. That's a growth mindset. And sometimes we're not always 100% behind ourselves or we don't see it happening for ourselves, but we just stick with it.
[00:29:52.900] – Coach Rachel
[00:29:53.490] – Coach Allan
And the good things are happening.
[00:29:55.250] – Coach Rachel
It does. And the benefit to having a coach or like the run club groups that I have is that you get to see these types of examples. It is possible. And maybe when you get to see examples like with your clients, that other people are losing weight at a later age or under these difficult circumstances, it's possible for you, too. And if you just pause for a second and reevaluate your situation, you might be able to think through what you need to do next, whether it's hire a coach or not or join a run club or not. But you do have options, and sometimes you just need to think a little bit outside the box to see what might work for you. But that's the great thing about hearing stories, like with your clients. And as I see my runners develop in the run clubs I participate with, it's totally possible. It just shakes what your norms are.
[00:30:48.110] – Coach Allan
Well, if someone had first told you when you first started running that you were going to be doing ultras oh.
[00:30:53.350] – Coach Rachel
My gosh, I would have laughed.
[00:30:55.870] – Coach Allan
[00:30:56.850] – Coach Rachel
Or running 50 miles right before I turned 50, I would have laughed. It's just inconceivable for me.
[00:31:03.350] – Coach Allan
I remember you sitting up on a couch with your foot in a cast, and you were so upset, and you're like, and I'm losing it, and I'm losing it. And that was a very down time for you.
[00:31:15.520] – Coach Rachel
[00:31:16.250] – Coach Allan
But as soon as the doctor cleared you, you started working your way back up and way past where you were. You just blew that away after you got yourself healed. And so it's just understanding where we are and saying, okay, I can't make that up in a day.
[00:31:36.080] – Coach Rachel
[00:31:37.010] – Coach Allan
But I'm going to grind it out. I'm going to do it and then see what happens. And that growth mindset that you had going back into your training, training smarter. You don't do it again.
[00:31:49.970] – Coach Rachel
[00:31:51.970] – Coach Allan
That's made all the difference.
[00:31:53.620] – Coach Rachel
All the difference, yeah. For sure.
[00:31:57.030] – Coach Allan
All right, well, Rachel, I will talk to you next week.
[00:32:00.950] – Coach Rachel
Awesome. Take care, Alan.
[00:32:02.620] – Coach Allan
You too. Bye.
[00:32:03.710] – Coach Rachel
Thank you. Bye bye.
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Most of us work and save our whole lives to have a comfortable retirement. In his book, The Balanced Wealth Approach, Thomas Hine teaches us how to have the health and fitness to truly enjoy that retirement. On episode 587 of the 40+ Fitness Podcast, we discuss how to put your health plan together.
[00:02:40.370] – Allan
Hey, Ras, how are you doing?
[00:02:42.180] – Rachel
Good, Allan. How are you today?
[00:02:44.550] – Allan
Well, it's been kind of a rough week. We had to say goodbye to angel. Her nerve issues in her back and then the hip dysplasia. She pretty much declined pretty quickly and was not able to walk on her own, couldn't stand up on her own. So we would stand her up and sometimes she could move around a little, but she was so hobbled, and you could just see it on her face how miserable she was about the fact that she couldn't get out and do things. And seeing Buster go off and run around and do his thing. And Mama's going to walk Buster, and Daddy's going to walk Angel. She wanted to be with them. That's what they did. They go for their walks together. And it just got to a point where she couldn't and she knew it. And she was starting to see you could see it on her face that she just was not where she needed to be. And laying around all day long, it was causing other health issues for her, so we had to help her pass on. First time I've ever had to dig a grave for a pet.
[00:03:45.630] – Rachel
[00:03:47.050] – Allan
Well, I can say it's a pretty good workout.
[00:03:49.380] – Rachel
I can imagine.
[00:03:50.450] – Allan
Especially when you have to dig through two and a half feet of clay. So I was a little sore for a couple of days after that. Not just sore outside, but sore all the way through. So it was a tough week, but we're recovering and mourning and moving on.
[00:04:11.720] – Rachel
I'm so sorry. So sorry for your loss. It is hard to lose a loved pet. Someone's been in your family for so long. I'm sure the house has been a little bit quiet this week without her there, and my heart goes out to you.
[00:04:27.430] – Allan
Well, Buster is making sure that we stay entertained.
[00:04:31.150] – Rachel
[00:04:32.790] – Allan
He's a good dog.
[00:04:34.200] – Rachel
Good. Well, I'm glad to hear that.
[00:04:36.350] – Allan
How are things up there?
[00:04:37.840] – Rachel
Good. We have spring at least today. The weather has been great. And I had mentioned a couple of weeks ago that I was tapering for my big race, which last week I ran my big race, and now I'm in a reverse taper. I'm just taking my time getting back to running, which is wonderful. Now that the weather is turning, it's really easy just to go out there on a beautiful day like today and just get a mile or two in. I'm just taking my time and enjoying the run and the weather until I feel strong enough to get a few extra miles in at a time.
[00:05:13.680] – Allan
Awesome. Well, congratulations on that run. I know you got a PR and all that. Now you got to do the recovery, right?
[00:05:21.000] – Rachel
That's right. Yeah. Taking my time.
[00:05:23.430] – Allan
All right, well, are you ready to talk to Tom Hine?
[00:05:27.390] – Rachel
[00:06:16.810] – Allan
Tom. Welcome to 40+ Fitness.
[00:06:19.710] – Tom
Thank you, Allan. Welcome. And I'm glad to be here with you and your audience.
[00:06:24.020] – Allan
The book is called The Balanced Wealth Approach: Secrets to Living Long and Living Rich. And I think I was growing up in college and everything. I went to college for accounting, became a CPA, worked in that. And it was always the thing of you don't want to outlive your money. Most of us today don't actually have that problem. We have the other problem of not living long enough to enjoy our money. And so that's kind of what this book talks about, is finding that balance of saying, okay, build wealth so that you have what you need when you're older, but at the same time build health so you're actually able to enjoy those years. It was always kind of, I guess, a trope, if you will, where people would live, they'd work to 65, they would retire and die at 67. And I think now with with longevity happening the way it is, better medical care to keep us alive, not necessarily keep us healthy, we're living longer. And again, from someone from the financial planning, you're basically probably telling your clients you can't expect to die at 67 like people did 40 years ago.
[00:07:30.370] – Allan
You've got to expect to live to 90 or 100, and you want your money to last that long, but you want to be able to enjoy those years as well.
[00:07:37.720] – Tom
Correct. Yeah, it's about values clarification. I like to say these markets will heal, recessions come and go, but when your money recovers, will you be there to enjoy it? And there's a big talk today, as you know, about lifespan versus health span, right? It's how long you live, but how long do you live healthy? And one of my messages to my clients and your audience is you really want your health span to equal your lifespan. Right? We don't want the last ten or 15 years to be hooked to tubes and running from doctor to doctor. Not to say that doctors don't help us, but like you've said, so many other podcasts, we want to be proactive. We want to be CEO of our own health so that we try to do the best we can before the doctors have to intervene with more severe measures. So, yeah, I'd love to have people balance it. And also, more importantly, if you look at longevity and what's going on today, I heard on one of your other podcasts about Alzheimer's is type three diabetes, right? We talked about the MCT oil. We know so many more things today than ten years ago that those of us can take advantage of or at least bounce those ideas off our physicians and medical people to say, is this something I should consider for my own longevity?
[00:08:53.930] – Allan
I was having a conversation with Ras, who is my co host, so we have some conversations around these. And when I said this next statement, I got a visceral response from her, which I think is actually brilliant. It's a seven figure portfolio. Doesn't really matter if you're six foot under but you said a little differently in the book. But it's that concept of, okay, you did this great thing, you built this great portfolio, there's your big chipstack, and then you're out of the game. And the concept I wanted to take out of that was, okay, if you were running a seven figure business, you would want to run it well, meaning that the business is operating well. It's a healthy balance sheet in addition to a healthy business. So your relationships with everything and everybody you work with. And so the concept you brought up in the book was being the CEO of your own health. Could you jump into that concept a little bit? Because I've talked about being an advocate before, but I think the way you put it was really on point.
[00:09:55.040] – Tom
Yeah, thank you, and I will. One of the famous quotes that jumps out to me from doing the research was, and you'll appreciate this is, a healthy man has a thousand dreams, but a sick man only has one. Right? So the idea is, while you're building this seven figure portfolio or business, we like to say and doctors have shared this with me there's what we call acceptable level of optimization. There's an acceptable level, and there's an optimized level. So if you think about it from a business standpoint, you could have the auditors look over your books and records and cash flow and say, hey, things are going well, but these are the things you want to do to optimize your company. Whether it's R and D tax credits from my end, it's helping clients save money, convert to a Roth IRA, whatever it is in the financial planning end, when you make that parallel to health and wellness about being CEO of your own health, it's don't just go once a year to your own primary care. That's a great starting point. But add those extra measures that you would learn from podcasters like yourself.
[00:10:56.560] – Tom
Be proactive. Why? Because we know that diet, sleep, exercise, and stress reduction, those are some of the key pillars that every doctor will tell you we have to manage better. And then you add into that, what are people doing on a daily basis? I wear my oura ring all the time. That's one of the things I talk about, actually. I'm actually wearing the whoops wrap, too. I'm trying to compare one versus the other because they have different metrics. And then in addition to that, what can you do with diet, sleep, exercise? We have a lot more control, as you know, Allan, over what we eat today, right. How we exercise. I just attended a great seminar on grounding and red light therapy and EMF. I mean, that's a whole another generation of research, but we know so much more how to take care of ourselves, and yet some of us get so busy, we actually don't tender the store. And so that's what I want to remind the listener, is you actually have a lot more control today over what you eat, how you sleep, how you track it. And then don't let yourself get so busy building that mega company that you neglect your own health and end up spending all that money to recuperate the very health that you were trying to preserve.
[00:12:06.770] – Allan
Yeah, you may not know a lot about my story, but I had made it up to C suite at 39 years old as a top auditor of the company, had all the trappings of success. I had the money, the stock options, the restricted stock, the 401k, all of it. And I'm going through this process of realizing I'm completely miserable and unhealthy. I spent eight years trying to find balance in all of this, and it finally came about when I was willing to do some of the things you talked about in the book, about your own story, about how I flipped it and said I've got to spend more time on my health. And so at that point, for me, it was diet and exercise. And then once I kind of got that built up, then it was okay. Next thing is sleep, and I kind of got that zeroed in. But I felt as long as I was the C suite executive of a large company, standard Porsche 500, I was never going to hit that fourth pillar of stress management. So by good fortune or bad fortune, however you want to look at it, I got laid off.
[00:13:18.660] – Tom
[00:13:19.500] – Allan
And I made the decision at that point to not go back into corporate because I said this fourth pillar of my health is more important than me adding more to my wealth. And so, in a sense, I did my scorecard and I began to weigh the health side a lot more than the wealth side.
[00:13:44.380] – Tom
And congratulations, Allan. You're exactly right. And the challenge we all have, I just had it happen to a client six months ago. They had saved up all their money without getting the details and doing a review and dies of a heart attack. And now the spouse has all this money and no one to enjoy with the grandkids. It's nice, but not her spouse. And so you're right. But here's the thing. It's often tough. As I said in the book, mine was in the go go 1980s when they told me to quit martial arts and burn the midnight oil. And I said, luckily for me, I can't do that. It would be against the grain and against my values clarification. But it took that moment for me to realize I had to go left or I had to go right. And like you, I said, I'm going to take the turn that enriches and nourishes me. Looking back, I never regret a day. In fact, many of my peers did work themselves, ultimately either to an early grave or more importantly, to unhappiness. And at the end, that wasn't the journey they would have wanted either.
[00:14:44.060] – Tom
So congratulations to you on that.
[00:14:45.920] – Allan
Well, it took me a couple more decades than it took you to draw that conclusion, but I did eventually get there. But you have a tool that you put in your book. It's called the balanced wealth scorecard. And I know you now use this with your clients that you're counseling or advising on their wealth strategies, but you're having this additional conversation with them of what else about your health? How are you going to live well and retire well? Can you talk about your balanced wealth scorecard? Not so much. I mean, we can talk about the financial side a little bit, just so they know what's in it. But obviously this is a health and fitness podcast, so I'm not going to give them financial advice on this show other than they might want to reach out to you if they've got some money they need to manage. But beyond that, can you talk about your balanced wealth scorecard and how that's used?
[00:15:42.260] – Tom
Yeah. Thank you, Alan. And it's a joy for me because the scorecard and first of all, my disclaimer, I always tell even my clients that know me, I say, I'm not a doctor. I play one on TV and they laugh. But nothing is proprietary. Nothing violates HIPAA. They're not sharing any medical information. The scorecard is subjective, so the input comes from the user or the client. What I like to do is ask them. There's four topics on finance, which we don't really have to get into in detail, but the other four are on health, right? Hence the term balance. What I asked them is, if you were looking back over three years from now, one year from now, five years, looking back, what would you like to achieve in that space that would put you further along the line of health and wellness? And a lot of times, the first thing is, nobody's ever asked me that from a financial planning end. But what I just got an email yesterday from a client out in the Midwest, which I love. This client said, I finally got why you kept asking me about an oura ring, which she finally ordered one.
[00:16:41.870] – Tom
She said, I understand now why I said, I don't get any benefit, but it may help you and your journey on tracking, exercise and sleep. So the scorecard is designed to have them input on a score of, let's say, zero to eight or twelve on a scale on where they feel they fall. Obviously, the lower numbers mean they've not spent much time thinking about diet, sleep, exercise. The higher numbers mean, yeah, I've spent some time, but I haven't systematized it. And you and I know, based on all your great work, too, on podcast, once you create a system, it's easier to follow it, and then you can always insert something new. And so typically about twice a year, at the end of a regular review of their portfolio or their tax situation, I'll say, let's take out that scorecard. And what would you I asked them, what would you like to talk about next? One client recently got rated on his life insurance because his A1C is too high. So I said, okay. Great. What's your primary care telling you? And then what are his next steps? So that he knows, as a reminder, I'm there to coach him on, to encourage him on that step if he wants to share that.
[00:17:48.230] – Tom
So we typically use it as an accountability partner. And then for those people, Allan, that really want to do a deep dive, obviously, I have doctors that I've worked with that I can always refer them to. There's no finders fees. They can go right to these doctors and inquire and like many of your great podcasts, these people are experts in a deep dive, whether it's Alzheimer's, brain research, Parkinson's, I mean, you name it, they've all done their homework and they've got peer reviewed work in that area. But that's if somebody needs to do a deep dive more than the traditional. So it's an accountability partner, we like to review it. And more importantly, I love it when the spouses or their partner weighs in, because I like it to be where it can be a couple's thing. And as you know, when couples are both on the same page, the goals, the odds of reaching a goal are multiplied when you've got someone there cheering you on. So that's a big part of it, too.
[00:18:42.260] – Allan
Yeah, well, beyond cheering you on, it's the whole concept of, okay, if this is a lady and her husband doesn't want to eat the foods that she's eating and she's trying to commit to increasing or improving herself in this area, she's going to need his support at some level. Otherwise it's going to be a struggle. And it's not that he has to eat the way that she's eating, but at least at that point, if he's on board to help her reach these goals and understands that these are important to her, which includes she has to communicate these things to him. If you're doing that, if you're doing that, if you're communicating this, look, I've done this scorecard, and these are the things that are now kind of my priorities. They're my values. They're what I want to be. You can take that scorecard to your doctor. You can take that scorecard to your spouse or significant other. You can even share that because most of us are in our 40s. Our kids are going to be old enough 40s and 50s. Our kids are going to be old enough to understand that we want to be healthy and be there for eventually their kids having those conversations,
[00:19:44.500] – Allan
This is a really good tool to say, okay, I want to be financially secure. I want to be healthy. And so these are my priorities going into this next quarter, next year, however we want to approach it. But that gives you a great tool. And you mentioned something else that I think is really important is I don't like to talk bad about doctors. So I'm not talking bad about doctors. Please don't hit me up and say you're not listening to your doctor. Well, look, there are doctors that are in the current process that follow standard of care. They know the basics. They had the education that was necessary for them to be a doctor and do what they do, which is great. There are other doctors and very smart people who are on the other side of this. And look at this more from a well care perspective and they've raised the bar well above the sick care that most of our doctors currently have to practice. There are people out there, there are these experts, if you will, in the way that you can deal with nutrition. There's experts in the way that you can deal with supplementation.
[00:20:50.580] – Allan
There are tests that you can do that only these doctors are going to do. Because your doctor isn't going to necessarily say, just because your A1C is high, we should do a genome test so we understand if there's some genetic predispositions for that, or whether this is just something that's based on the fact that you're eating McDonald's every day and should just cut it out. Your doctor is just going to say eat better. And that's about all they're going to say. And then you got to figure that out. And then again, I'm a nutrition coach, I'm a fitness coach. And so there's people like me. I know what an ETF is, I know what stock is, I know what bonds are, I know about what is it? Diversification. I even know a lot about cryptocurrency and all those other things. Now, a lot of people don't. So they come to someone like you who's an expert to get advice so that they can optimize, so that they can do better than they could do on their own. Can you talk about how someone should go about picking an expert, knowing it, finding an expert, picking an expert and then working with one?
[00:21:55.510] – Tom
Yeah. Thank you. And also I'll give the analogy, which you'll certainly appreciate, health and wellness, just as I say in the book, when you diversify your portfolio, stocks, bonds, cash, real estate, I also mentioned diversify your health care, right. If you've been a good saver, maybe you don't just have primary care. Maybe you have a massage therapist or I say a chiropractor approved by an orthopedic surgeon. Maybe you have these other people in the background because we know that there are many different experts that can weigh in and you don't have to have pay a king's ransom for all this. I mean, a lot of these great health practitioners aren't always at the very highest end, but they have really great knowledge. But to answer the question, we believe the basis of everything should be a financial plan, right? Just the way that Chatbot, GPT and OpenAI have taken the world by storm. A financial planning software that's robust, literally incorporates long term care, Social Security, Medicaid planning, estate planning, roth IRA conversion, all the things that are important. And I often tell clients, ten years ago the software wasn't that advanced or what they call in fintech.
[00:23:04.110] – Tom
Well, now we literally get updates from the companies every week on we've changed this module because Secure Act 2.0 was passed last December, right? Or we've changed it. So number one, the basis of everything should be a financial plan, number two, and that's easy to do. But the second thing is the plan should be reviewed a couple of times a year when life conditions change. And that's where we add that balanced wealth questionnaire at the end or what do they want to do on that. But the third thing to remember is along the way, the government is really forcing people through this Secure Act 2.0. They want people to take more money out and get taxed now because we know the government sadly, is broke, right, the deficits, and I'm not blaming one party over the other, they both contributed to it. So our government is going to be reaching into your pocket, Allan, and your listeners and my pocket. Not that we don't want to help the government to protect us and there's some good things the government can do, but there's also some inefficiencies, right? And I tell my clients, if you don't do the right tax and financial planning, you're volunteering to give more money to the government rather than doing the right amount for your fair share.
[00:24:12.240] – Tom
So financial plan, a review on top of that. And ultimately, even though people are in their 40s and 50s and relatively young, I still want them to get a Will durable power attorney. I've had too many stories and I know you probably have known people who died unexpectedly and all of a sudden their spouse or their kids are left with a situation where you got to go through probate, which is basically salt in the wound of that. So we believe that's part of a traditional financial plan as well.
[00:24:40.560] – Allan
Yeah, well, I live in Panama country on an island. So yeah, when people pass here, it's fun. It's fun. And so one of the things I wanted to bring up, because you are a financial planner and coach, but the health savings accounts, I think what a lot of people think is, well, this is when I go to my doctor and I have to pay the deductible, I can use that against my health savings account. If he gives me a prescription and I have to pay for part of that, that goes against that. Certain other things that I would buy for my health would be in that. But what about things like coaches and nutritionists and things like that? Those are included in that whole model as well, aren't they?
[00:25:25.540] – Tom
They are. And the key thing about it I'm glad you brought that up, a lot of people don't know they've got, I'll never say free money, but money set aside for coaches and people like that, absolutely, it's allowed. And I suspect even more. This is where people really want to get in the nitty gritty of their planning. If you're smart about your own 401k, and we can't get into details here, but what they call Roth conversions and all, you can generate tax free money and retirement that can also be used to pay for these services. So a lot of people, if you're listening and you're over the age of 60, you might think it's too late. No, it's not necessarily too late in your 40s and 50s and still adding the HSA accounts are absolutely one way to do it. To allocate to that. It's a smart move
[00:26:09.910] – Allan
because I had a client and she's like, I need you to do these jump through these little hoops for me, and I can claim this on my HSA. And I was like, cool. And it saves her some tax money, too.
[00:26:22.170] – Tom
Yeah. And I would also share Allan, although I'm not a tax expert, but this is something for your audience, because a lot of times a little bit of research goes a long way. One of the reasons why I enjoyed writing the book for my current and future clients is I am and my accountant blessed that I'm able to expense this healthcare R and D research, because it's not just about me, it is for the benefit of my current and future clients. So I cleared it with him before the book even got published, and he said, it's your line of business. So for your audience, if people love what you do and others, and you can make it part of your business and integrate it, then you have the ability to ethically and legally deduct these expenses as part of R and D and all, whether it's for you or your training clients or your coaching clients. That's certainly within the purview of what's allowable under the IRS law.
[00:27:11.610] – Allan
Tom, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
[00:27:21.150] – Tom
So the three that I like to focus on, and the big one is sleep, right? There's no question every book's been written about it. There's some great ones about sleep. And again, whether you use your Apple Watch, I like to use the oura ring. I have no investments in these companies. I'm just sharing what works. But I love to be able to track the deep sleep, the REM sleep, your HRV, all these critical aspects of it. And if. You don't know all the details. There's plenty of websites. I know some of your podcasts have covered that. So number one, and I just listened to, by the way, a very well known military expert give a talk on another webinar and they asked him regarding all of the challenges in school violence and all that stuff like what's the one thing people can do to take advantage of being alert and responsive and healthy every day? And this is a military person. He said sleep. Sleep is the thing that people really need to focus on. So that thought that was fascinating coming from a lieutenant colonel. The second thing, clearly I would add, and I've done more of this work out in the last month, is this idea of circadian rhythm, sunlight, grounding.
[00:28:28.630] – Tom
The fact is, a lot of the way we evolved over 10,000 years and more was a lot of our artificial light. Today we're in buildings a lot. The research has clearly shown that if we get back to nature and where you are is a perfect place to get back to nature, right? And they said the blue zones, a lot of people in the blue zones around the world, guess what? Outside, near the beach, near the ocean, near the sand. So I think a second one is just be mindful of how many hours you spend indoors versus the natural sunlight and the circadian rhythm. I'm learning a lot more about that for me. So when I have my travels and I think the third thing is, for me, it's been again, I'm not a nutritious like you, but clearly the keto diet has been I didn't come into my program a lot of overweight. But I dropped a lot of weight doing the fasting and keto diet, and I realized I could live on a lot less calories and have the energy. The key thing is, as you know, is training your body to burn to that glucose before you get to the ketosis stage.
[00:29:30.960] – Tom
And a lot of people never can get over that hump because there's social challenges. I'm sure you know this, friends and family and people stop in and you're like you can't tell everyone that you're fasting all the time, right, because you got to eat meals. But I found that if you can work around that, those are the three things that have helped me now. A year from now, I may change them up a bit. But those are the three that I found that keep me on a mindset of health and wellness and more importantly, allow me to be CEO of my own health and not sit there and be frustrated by schedule changes, airline delays, or whatever's going on in the world.
[00:30:06.930] – Allan
Well, Tom, the book is called The Balanced Wealth Approach: Secrets to Living Long and Living Rich. If someone wanted to learn more about the book, more about you and what you're doing, where would you like for me to send them.
[00:30:19.100] – Tom
Thank you. Yeah, it's thebalancedwealthapproach.com. It's literally the title of the book.com. And they can learn about the book. There's a questionnaire, there a scorecard they can fill in, and then that can begin their journey, as we like to say, we can bring you to the door of health and wellness. We can open the door, but they have to walk through that door. And the great work that you've done, listen to people and the experts that you have on. And I'll continue to gather information from my clients because I think this is just the first inning of what's going to be a great long term run for all of us.
[00:30:53.730] – Allan
Great. Well, you can find that episode at 40plusfitnesspodcast.com/587. Tom, thank you so much for being a part of 40+ Fitness.
[00:31:03.870] – Tom
Thank you, Allan. And thank you very much for sharing some time with me. I enjoyed it immensely.
[00:31:17.370] – Allan
Welcome back, Ras.
[00:31:19.010] – Rachel
Hey, Allan. This is a topic that we've talked about a little bit lately. It's so important to just like Tom said, be the CEO of your own health. I mean, when you prepare for retirement, there's more to retirement than just having enough money to live on. You need to have the health to take you through those retirement years.
[00:31:39.330] – Allan
Yeah, that whole live part.
[00:31:41.490] – Rachel
Yes. That's pretty key.
[00:31:46.450] – Allan
Yeah. I think a lot of people look at retirement and they're like, okay, did I save enough money to last? And how long am I going to be here? We started it years ago, probably most of us. Put a little bit away in your 401k, do a little bit here, do a little bit there. And then as you start getting into your forty s and fifty s, you really start thinking about socking away a little bit more, pushing up that amount so that you're kind of building this portfolio. But so few people think about their health and fitness in a similar light of, what am I investing today for my health and fitness? And it's time. It's effort and sometimes money when you need that assistance and accountability. And so few people are doing it, they're sort of just coasting along and it's like, ho hum. And it's sort of like, I guess I'm going to work for the rest of my life kind of mindset. But that won't be nearly as long as you think if you're not taking care of your health and fitness.
[00:32:48.560] – Rachel
Oh, that's so true. Just to play devil's advocate here, I can tell you that in my 20s, I was also focused on my career and didn't have to think too much about my health. In my 30s, when I was having kids and raising young children, my time and attention was focused on them, and my husband Mike was focused on his career. So it's like years tick by before we really even needed to think too hard about our health. And then before it's too late, you want to get into that. It's just important to maintain that focus. And it's better in your younger years. It's easier to start a running regimen or a weightlifting regimen or any sort of program when you're younger and healthier and you can bounce back faster.
[00:33:37.040] – Allan
It is easier to be fit and stay fit. So maintenance is an easier way than starting later in life. But the point being is you can. It's the whole point. They'll tell you it's like, don't think you've lost it. You can still be putting money away for your retirement now, whatever you can. And it's sort of the same thing with fitness. It's like what you can with what you have right now, because every little thing you do, every little investment chips away and puts a little bit in that bank to make you healthier and make you more fit. And so as you start looking at not just how you want to live that other part of your life, the second half or the rest of it, however you want to line that up, basically, what quality of life do you want to have? What do you want to do and enjoy? You know, I've talked about my grandfather, 80 years old, had to quit playing golf because he couldn't. And he kept living. He kept living, and he lost the most important thing in his life, which was golf, and he lost it, and he lived for another 15 years.
[00:34:45.610] – Allan
As you kind of look at this and say, I want the life and I want my retirement money to last as long as I live. But you should also want your health span to last as long as you live.
[00:34:57.920] – Rachel
Oh, gosh, yeah.
[00:34:59.220] – Allan
Because I can't even imagine sitting there and withering away.
[00:35:06.320] – Rachel
[00:35:07.250] – Allan
As an older, frail person losing independence, looking at that jar of pickles I bought that I can't open and waiting for someone to come by and open it for me, not being able to take care of myself. I can't even imagine spending years, potentially years and years of my life in that state. But if you're not doing something today, you're setting yourself up for stuff just like that.
[00:35:35.040] – Rachel
Oh, for sure. It's so easy to get busy and focus on our careers. But what's going to happen when you don't work anymore, when you actually quit work to be retired, and you've got all this time on your hands, and what are you going to do?
[00:35:50.510] – Allan
We're going to go to the Mediterranean and do these hikes, and we're going to go to Machu Picchu and do that thing, and we're going to do all those things right, but then we're not doing anything now. So it's like you get to 65 and it's like, wow, I can't walk up the stairs without getting winded. There's no way. And then, yeah, you go on that cruise. But leaving the cruise ship. Someone's got to drive me to the top of the volcano because I can't walk there. So now it's not the same experience, it's not the same as what you thought. And it just becomes harder and harder because you're just not doing the things necessary to be ready for those. So if there's something about your retirement that excites you, start working on it right now. Yeah, it's the whole thing. It's like, yeah, I'd love to do these cruises and do this thing. Well, you got to save the money for it, right? Well, it's the same way you've got to build your stamina and your energy and your strength to be able to do those things and enjoy the life that you are meant to enjoy.
[00:36:49.760] – Allan
You worked hard, you worked hard your whole life to save for that retirement. And as you said, seven figure portfolio and you're 6ft under is not the plan. So you got to start doing things on both sides. But health and fitness is probably an area where many of us might have be falling short. We're probably saving plenty of money in our 40s and 50s because we know it's coming. We a little bit behind the curve on this stuff, but we're doing it. And this is the same way. Start investing the time and the effort and in some cases money to get where you want to be.
[00:37:24.880] – Rachel
Yeah, for sure. That sounds great.
[00:37:27.630] – Allan
All right, well, Ras, I will talk to you next week.
[00:37:31.410] – Rachel
Great. Take care, Allan.
[00:37:32.950] – Allan
[00:37:33.880] – Rachel
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Everybody wants to be healthy and fit, but what does that really look like and how do we get there? On episode 585 of the 40+ Fitness Podcast, we discuss how to get functionally fit so you can live the life you love.
[00:02:42.440] – Coach Allan
Hey, Ras. How are things?
[00:02:45.420] – Coach Rachel
Good, Allan. How are you today?
[00:02:48.220] – Coach Allan
Busy, as always, but enjoying it. Bringing on some clients for my new program, and I'm actually doing a little bit of in person stuff. One of the reasons I wanted to do the retreat was I kind of missed having someone in the gym lifting and doing the thing, so I went ahead and brought on some local clients, working with them. They're all over 40, so I'm not breaking any rules, so I'm kind of doing that. And then our daughter Summer is getting married in really just a few short weeks. So also planning a trip back to the United States for a few weeks, see family do the wedding thing. Second and final, daughter married off. All kids married off. Done. Scratch that.
[00:03:39.180] – Coach Rachel
Nice. That's fantastic.
[00:03:43.250] – Coach Allan
And enjoy some time with Tammy while we're up there traveling.
[00:03:48.150] – Coach Rachel
That sounds wonderful.
[00:03:49.760] – Coach Allan
How are things up north? Way up north
[00:03:52.870] – Coach Rachel
Good. Yeah, way up north. I'm the exact opposite of you. I am doing my best to relax and rest this week. I'm kind of in taper. I've got a big race this weekend, so I'm doing my best to get a few miles in, but not too hard, and to do all my recovery and rest tricks and tips that I tell all my athletes. So I'll be ready and ready to go this weekend.
[00:04:18.420] – Coach Allan
So for folks that really haven't done a whole lot of training for running but are interested, can you explain what taper is?
[00:04:27.340] – Coach Rachel
Yeah. So the taper would be the few weeks between your last big week of training and the run, your actual race, and it depends on how much time you need to taper, depending on the run. So if you're doing maybe a five K or something a week, taper would be plenty of time. You kind of taper down the amount of running and the intensity, and you rest. You focus on fueling, you focus on nutrition, you focus on getting your head right, strong and confident and ready to go. And I'm actually tapering for an Ultramarathon, so I've been tapering for a couple of weeks now, but my big race is this weekend, so same thing. I'm still running, but fewer miles and less intensity, and I'm pounding in all the best nutrition and hydration I can so that my body is ready for this weekend, for the miles.
[00:05:21.900] – Coach Allan
How far is this ultra?
[00:05:24.860] – Coach Rachel
This one is about 34 miles, so a little over 50K.
[00:05:29.630] – Coach Allan
Cool. I know you got this.
[00:05:32.290] – Coach Rachel
Looking forward to it.
[00:05:33.280] – Coach Allan
We'll talk about it.
[00:05:33.950] – Coach Rachel
Oh, I know it'll be fun. Yeah. I'll let you know how it goes.
[00:05:38.590] – Coach Allan
All right, great. Are you ready to talk about functional fitness?
[00:05:44.260] – Coach Rachel
What I'm going to do on this episode is I'm kind of kind of wrap up a whole lot of different topics around fitness and mindset that I've discussed over the years. I just haven't really ever done it in a full wraparound thing, and so we're going to be bouncing to a lot of different things. But if some of this resonates with you, I definitely want you to check out the quiz that I'm going to talk about at the end, because that'll kind of help start you on this journey or get you further down the line on it anyway. So now a lot of times the reason that I'm talking to a potential client or a new client is that they really struggle to stay motivated when it comes to fitness. In some cases, they hate exercise at all. They don't like working out. And even some say, I just don't want to get sweaty. I don't like being sweaty, or I don't like the gym, or I don't like. There's a lot of things that they're using as these barriers that are keeping them from being fit.
And some of that's real and some of that is imaginary. But we're going to talk about these in a way that you can explore this thought, this process, and find a way to stay motivated to work out and get fit. So one of the core attributes for the way I approached training, it's the way I fixed myself, was commitment. Getting away from the levels of decision and resolution and willpower and all of that and really just drilling down into commitment. Now, commitment has two parts. There's the why. Why do you want to do this? Why do you want to be more fit? And the why kind of usually has about two aspects to it. Sometimes it's a little bit more, there might be something exciting in your future that you want to be ready for. But in general, the why relates to people. Almost always relates to people. We don't do this typically for ourselves, although sometimes we do, but there's usually other people involved, the people we care about. We want to be fit so we can be there for them and so that they don't have to take care of us. The second aspect of that is what we want to be able to do.
And that gets a little bit overlapped into the vision. But sometimes just having that big goal is reason enough. I wanted to do a tough mudder and I wanted to do it with my daughter. I wanted to be fit and be able to participate in her life. And so that was my why. That was a very compelling why for me. And so it pushed me to do more. Now, before I got started on the journey, though, I had to understand my vision. What does that mean? What does it mean for me to be fit? And so initially there were some capabilities that I needed to have. I needed to be stronger, I needed to weigh a little less, I needed to have more grip strength. So there were these capability, things that I wanted to have related to that race. My capabilities that I need now are actually much the same. I'm the guy who lifts things at Lula's. I have to be there when I'm working out with my clients in person. I also have to be able to move the equipment around and I need to be able to be strong enough to protect them if they were to drop a weight or make a mistake.
So there are certain capabilities that I need to have in my life also. Your vision can be driven around lifestyle. We've talked a lot about things that our parents used to do or grandparents used to do that they no longer do, and their lifestyle changed. My grandfather loved to play tennis, and then at the age of 80, he couldn't play tennis anymore. And that changed his lifestyle significantly. Not being able to take care of himself changed his lifestyle significantly. So thinking about the capabilities and the lifestyle that you want to have kind of starts to give you a clear picture of what your vision is. And then the final bit is about values. And this is where we tie the vision to the why. The values are who you are. They're how you want to be seen in the world. So you don't want to be seen as someone who's dependent. You don't want to be seen as someone who's not capable. You don't want to be seen as someone who's weak. And so those values of you wanting to be a contributor, wanting to be a part of things, wanting to be independent, those values that you hold dear are the wraparound.
That's how we form this commitment, because it ties the vision to the why. Okay, so now when you think about that vision and you think about what you need to be able to do, the lifestyle you want, the values you have, now, this is not so much about working out. Working out doesn't sound fun. It sounds like a job. It sounds like another thing to do. Exercise. That word sometimes even sounds worse. Sometimes exercise just sounds like we're doing something for no apparent reason at all, like running on a treadmill, going nowhere. I'd like you to introduce the term training. When you're doing something that's improving your fitness, you're training. You're training to be the person that has the capabilities that you want to have. You're training to be the person that has the lifestyle you want to have. So you see how now it changes the complexion of exercise, working out, movement in general, because now it's done on purpose. You have a purpose. And so for us to meet that purpose, for us to accomplish this vision, we need to start training in a way that builds just that. So no longer are we just going into the gym for half an hour and piddling on that and doing a bit of this.
We literally go in with a mission. We go in working on what we call functional fitness. And functional fitness is where we're able to build a fit for Task body. It's where we're able to get ourselves in the condition we need to be to do the things we want to do. And that could be something special. Like, I did a tough mudder. I've talked to people who want to do Mitchell pushu and other hikes and other things, races and whatnot. And so you're training for those things, and you're also training to have what you need to succeed in all of your life, to have the lifestyle and the capabilities that you want. So let's break that down. What does that look like when you start training for your vision, when you start training to be functional fit for task? Well, first it's important for you to consider this from three different optics, okay? There's a short, a middle and a long. Now, initially, we need to be playing this from the long term perspective, okay? What am I going to be like when I'm in my 80s? What am I going to be like when I'm in my 90s?
What am I going to be like when I'm over 100? And so we don't want to do short term things that break us too far away from our long term goals. So I know some people want to have six pack ABS. It sounds cool and all, but a lot of times when you see the actors or you see the bodybuilders with the six pack ABS, they're doing unhealthy things. They're doing things that are actually messing with them in the short run to have those ABS, to do that movie or win that show. So when you're thinking about this from a long term perspective, first priority, it changes things a little bit. Now you're doing things to maintain health. Now you're doing things to maintain this over time. We're not damaging joints. We're not doing things that are silly for the sake of a short term thing. And then you can start looking at the short term things. So you may want to run a five K. You might want to lose a little bit of weight, whatever it is. Those short term things, being able to pick up a tennis racket again, being able to play volleyball again, those short term things are the quick wins.
They're built in such a way that you should use them to know you're moving forward and help build confidence. So the Couch to Five K program tends to be a really good approach for someone that wants to build stamina so they can keep up with their grandkids. And they use that as a training mechanism to start building that stamina. The Couch to five K. You can go in and start a basic strength program initially for the short term of putting on some muscle so you look a little better for the summer coming up really quick here. But you're looking at your long term and you're going to be able to do more. And so as you watch the weights go up, as you get stronger, there's some confidence building there. You know you can get stronger. You see yourself getting stronger. So your long term drives the whole thing. The short term are these little stepping stones that are going to show you how you're moving forward. So they're basically mile markers. And I'll talk about goals in a minute. But this is a way that you build a program that works for you because you get the short term wins building towards the long term.
And then there's sort of this midterm. And this is where when I said I want to be a participant in my daughter's life and not a spectator, that's where this comes in. So the midterm things are where you look at life tasks. When you look at bucket list items, you look at things that you want to be able to do ten years, 15 years, 20 years. You're looking at the midterm of your life and saying, if I'm going to be on this planet for another 50 years, I don't need to be training the whole time just to be stronger, stronger, stronger. I need to have some things that I'm going to enjoy. I want to be able to enjoy my retirement. I want to be able to enjoy grandchildren. I want to be able to enjoy a lot of things in my life. So I'll have these midterm goals that are basically where I expect to be on the aging curve at any given point. Because we have control over our aging curve, we're still going to age, but we can do it quickly and peter out, or we can slow that down, stay strong, keep our stamina, and be able to do things for the rest of our life.
There's zero reason my grandfather should not have been able to play tennis in his eighty s, I mean, golf in his 80s. There's zero reason if he had started training in his thirty s and forty s and fifty s, he would have been able to play golf. But he played golf, and that's all he did, and then he lost golf. So training would have helped keep him in the game much, much longer. Okay? When we look at the long term, we're looking at healthy aging. We're looking at maintaining our health and our independence. We're looking at being able to do the things that are necessary. So I make the joke I want to be able to wipe my own butt when I'm 105, but that's on purpose. That's my long term. I vision the long term. And I've heard I'm kind of weird for doing this, but vision the long term and build your programming to think in terms of the long term first, then the short term, and then we break out the midterm and say, how does that look? And we manage that, and we have training programs, and we take those steps, and there's always the short term.
We keep looking at building towards the midterm and then the long term, but we got to keep that all in mind so we're not sacrificing one for the sake of the other. Now, a few weeks back, I guess maybe a couple of months back, I talked about smart goals, where we add the extra A, making it smart goals. Now, if you've worked in business, in a corporate environment, I know you know what smart goals are, and they're typically listed out as specific measurable, achievable, relevant, and time bound. Okay? I added action based, because if an outcome is your true goal, which it's a vision is an outcome, if your outcome is the goal, it's really hard to measure, it's really hard to achieve, it's really hard to make it time bound because the outcome isn't 100% in your control. You could have an outcome goal of wanting a PR on your next half marathon or your next five K, but if you twist an ankle that's out, it's not going to happen. So smart goals are about actions. Smart goals are things about actions, things you can control. So the way I want you to think about it is to have what I want, what do I need to do to get there?
So if I want to get a PR on a five K, well, I need to work on my running, not just running the five K, maybe running a little further than a five K in some of my training runs, maybe running a lot faster on some of my training runs or running hills. So the actions are certain training mechanisms that I want to do in a given week and the weeks leading up to that five K. So if the five K is eight weeks from now, I might have a training program that says, okay, week one, I'm running two to 3 miles a day, five days a week. And then I say, okay, the next two weeks, maybe I go ahead and take one of those days and I bump it up to a three mile, I mean to a five mile run, and I take one of those days and I turn it into a speed on the Hills speed and Hills Day. So now I'm building more endurance so that the five K, which is 3.1 mile, is actually easier for me because I can run further and I can go faster because I've worked on my speed.
And so my smart goal would be, here's my training program. I'm going to do this training program for the next eight weeks. It'll include these runs these days and here's why I know I can do it. Now, this is relevant to my short term goal of being able to get a PR on my five K. So it works. And I'm running these five KS just as a measure of building stamina so I can keep up with my grandkids when I take them to the zoo this summer. So you can kind of see how you can break all this down and build these smart goals. And then each of those workouts, you click them off. It's like, I did my five miler, I did my Speed hills day, I did my runs for the week. And so each of these is that little step. The training you're doing is the step, it's the next thing. And so that becomes more motivating because you're seeing it happen. Some people even like Tony Horton was on the show a while back, and he pulls out a paper map and just basically says, let's start checking off workouts. So if five runs happens to also correlate with your five days of the week for the weekdays.
Then literally, you should see an X or check mark on every one of those days during the calendar. And maybe you have a couple where you see, if I miss it, I'm going to do it, make it up on Saturday or Sunday. You can do that too. But you see the check marks, you see them happening, you're getting a streak going. You're getting it going, and you're seeing the results. And so that's where this all kind of comes together. Now, all that said, this sounds practical and easy when I say it right. And you've probably gone down this line a few times of setting goals and starting the workouts, and then something happens along the way that derails you, okay? And that something is us. It's our own mindset. And so that's where the rubber hits the road on. A lot of this is going through that self awareness practice. So we know what our tendencies are. We know what's going to go on. I wake up in the morning and I'm supposed to do my run, and it's raining, and then I don't do my run. What happens? Well, maybe I miss the next run too, or I eat like crap that day because I messed up.
I didn't do my run. I should have got on the treadmill and done my run, or I should have run in the rain or whatever, but I didn't. And so a lot of times we get in our own way now in doing that self awareness work. And this is really work you'll do for the rest of your life. We don't really ever solve ourselves. We just learn more and learn more, and that makes us better at being ourselves. And so as you go through your self awareness work, and you keep going through your self awareness work, it's worth going back and kind of relooking at it and reanalyzing it. So as I've worked with clients over the years, I basically come up to about five different mindsets as people approach fitness. And each of these mindsets, if they're not worked toward and understood, tend to get in the way. So they can block you from being more fit. But many of them are also superpowers. If you know them, you can lean in. You can lean in and figure out how that mindset can make you stronger, how that mindset can make you faster, how that mindset can help you build stamina so you can go longer.
So all the fitness things that you want, once you know your fitness mindset, it makes it a lot easier to stay on course and get where you want to go. And so if you want to learn about this and you want to learn what your primary blocker is, you can go to 40 plusfitness. COMFIT. This is a free quiz. It won't cost you anything. It takes about 60 seconds. So quite literally, if you started right now doing the quiz online at 40 plusfitness. COMFIT, you'll finish that quiz before we finish this episode, okay? And now this will tell you what your primary blocker is and then you'll know what you need to do to get past it and use it to move forward. I don't run all my clients through this, but I have a good conversation with them at the very beginning of our sessions, and we talk about what they are and how they work. And nine times out of ten, I could just call out their primary mindset at the beginning because the words they use and how they approach it and what they've done in the past, it becomes apparent to me.
So this quiz is going to help you a lot, figure out what your fitness blockers are so you can go to 40 plusfitness. COMFIT. So let's take a step back and kind of recap what we've talked about today, okay? You need to be a certain person. You need to be a certain person today, tomorrow, and maybe 50 years from now. And to be that person, you need to train. And so when you train for a purpose, a function of who you're going to be, that's functional fitness. So you should look at your training, not exercise or workouts or sweat sessions or whatever they are. You doing something to train yourself to be something else. Like we went to high school, to graduate high school, to be adults and live in the society and know how to speak and write and read and everything else, right? This is training. It's the same thing, okay? Now when you're looking at your training, you want to focus on all of your needs across your entire lifespan, your aging, span. Start looking at the long term so you have a good picture, mental picture of where you're going overall.
Then you can start working on the short ones that are going to give you kind of that quick hit, confidence boost, easy win, quick win. So that's the thing you can do that's going to happen this month. So not this huge long term thing, but what can I do this month? What's important to me this month that I know is also kind of moving me in the right direction for my long term goals. And then you can start peppering in the medium one. So maybe you are retiring at 65 and you want to go do Mitsubishu. And so you want to be fit from a stamina and strength perspective to be able to do that at 65. So your medium term goal is to make sure that you build and maintain stamina and strength and balance and that you're ready for when that day comes. So you see how you can take your long term. You can mix in in short term wins and then build out your medium term to make this all fit together into a long term program that serves you your whole life. Now, the way we get these short term ones done and that just builds the blocks going forward is the mile markers to keep us moving forward are the smart goals.
So we're specific measurable attainable or achievable and action based relevant. So they tie back to who you want to be long term, medium term and short term. And they're timely. So again, most goals need to be a month or maybe a quarter, but usually a month. And when you're doing the month to month, it allows you to adjust. As your life changes, you can adjust them. So timeliness needs to be in your face, it needs to be now. And so if you're writing your goals for your short terms that are driving towards your medium and long terms, you've got everything set out in front of you. And the only thing left to do beyond that is to look for those blockers and do some self awareness work so that you know what could get in your way and what could prevent you from reaching those goals and therefore hitting your short, medium and long term visions for who you need to be. So I hope this was helpful for you. If it was, go ahead and email me or message me on Facebook and let's have a conversation. I'd be interested to know what your long term vision looks like and how you want to build a program for yourself that's going to take you there.
So message me on Facebook or you can email me. Coach at 40plusfitness.com.
[00:29:22.010] – Coach Allan
Welcome back, Ras.
[00:29:33.900] – Coach Rachel
Hey Alan. I always love talking about functional fitness and being fit for task. And the other thing I like to talk about, especially something I've been reflecting on lately myself, is having this level of fitness later in life. We spend a lot of time planning our careers, our families. We plan, we know we're going to retire, we put money away in the account for that, but we don't spend quite as much attention to detail or planning on planning a healthy retirement. Like, I want to travel, mike and I want to be busy when we do get the chance to retire. And we want to be healthy enough to hike mountains and do all sorts of fun stuff in our retirement. So we kind of need to start planning now so that we're active and healthy and good to go today. So that a decade or two decades from now, we still have maintained a level of fitness so that we can be as active as we want later in life.
[00:30:32.420] – Coach Allan
So, yeah, way I kind of equate that is, is your fitness paycheck to paycheck or is your fitness are you investing in a 401? So there's going to be something there later, right?
[00:30:43.620] – Coach Rachel
Sure, yeah, that's a great way to look at it.
[00:30:47.140] – Coach Allan
And your fitness should never be paycheck to paycheck because that just means that. You're going to age and you're going to dwindle and you're going to lose. You're going to lose in this thing because you've got to put something in the tank and you got to be consistent about it. You got to be doing it now and a little bit, a little bit, a little bit. It's not like you got to kill yourself. And it's not like you have to train for a 34 miles ultra, but just a little bit. And thinking, what do I need? What am I going to need? What kind of stamina will I need to keep up with my grandkids? What kind of things will I need to be able to be there for my family, be there for my wife when she needs me? And so it's making a small investment now that, you know, will pay off and being consistent about making that every single time, the same way you do your 401, it just becomes automatic. You just do it and you don't think about it anymore. You just do it. And there are times where you step it up a little because you can, and it makes sense.
[00:31:42.970] – Coach Allan
And there's times you back it up a little bit because you just can't. But you're always putting something in and you're always on it and not looking at this like, well, I'll do that tomorrow. It's paycheck to paycheck kind of fitness.
[00:31:57.340] – Coach Rachel
Yeah, well, you also mentioned the word exercise. And who likes to exercise? Nobody likes that word. It's a terrible word. Well, you know, we do, but we're not really exercising, like you said. We're training. We're doing something that we love. And I love to run. You love to lift, heavy things other people might like. Tennis or pickleball is a really growing sport right now, and there's all sorts of things that are out there. And when you're doing something you love, pickleball is not exercise. Hiking the Appalachian Trail is not exercise. You're training to do these things, and it just gives it a whole different connotation. And I'm sure that there's something out there that somebody would love to do, maybe not running like I do, but there's got to be something out there.
[00:32:46.830] – Coach Allan
Yeah. And if you find that there's just something holding you back and you're just really not wanting to do this, then I would definitely look at that quiz I talked about, the 40 plusfitness COMFIT. So 40 plusfitness COMFIT, it'll take you 60 seconds, and you'll learn something about what might be keeping you from making that investment perfect.
[00:33:09.640] – Coach Rachel
That sounds like a great thing to do.
[00:33:11.670] – Coach Allan
All right, well, Rachel, I'll talk to you next week.
[00:33:15.780] – Coach Rachel
Great. Take care, Allan.
[00:33:17.400] – Coach Allan
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When you optimize your movement, everything you do gets easier. Juliet and Kelly Starrett have put together a manual to help you do just that with their new book, Built to Move. On episode 584 of the 40+ Fitness Podcast, we dive in and learn how we can improve our movement and our life.
[00:02:46.790] – Allan
[00:02:47.770] – Rachel
[00:02:48.990] – Allan
How's the last few minutes of your life been?
[00:02:51.460] – Rachel
[00:02:52.690] – Rachel
It's nice to be holed up here in my office.
[00:02:56.150] – Allan
Yeah, our hello section. We're doing two episodes at the same time, so nothing's changed other than a few minutes on the clock since we did the last one. But just thought we'd take a moment to have our little hello session anyway. So, Ras, are you ready to have a conversation with Juliet and Kelly Starrett?
[00:03:13.750] – Rachel
[00:04:13.650] – Allan
Juliet, Kelly, welcome to 40+ Fitness.
[00:04:16.940] – Juliet
Thanks so much for having us, Allan.
[00:04:18.590] – Kelly
[00:04:19.140] – Allan
Now, your book is called Built to Move: the Ten Essential Habits to Help You Move Freely and Live Fully. And the interesting thing was when Becoming a Supple Leopard came out, loved the book. When the second edition of it came out, I bought it again and gave the first edition away. And then when Deskbound came out, I bought that. Those are both sitting on my bookshelf over here. And then this one comes out and I'm like, how did you write a better book than the best books that are already out there? And you guys did it. You did it.
[00:04:52.720] – Juliet
Thank you so much. Thank you so much. We're really excited about it.
[00:04:56.480] – Kelly
Well, I think what you can see is some evolution in our thinking that we maybe have been very keen on our roots are high performance, that's where we came from. But as we've progressed and gotten a little bit more old or mature or wise or our lives have gotten up, we're looking around and seeing that we had to have a slightly different conversation because some of the things that we were talking about ten years ago really haven't come to pass. And if we were going to take a crack, honestly, at saying, hey, fitness and wellness has left a lot of people behind, what does that look like to us and what's important to us now as we start to crest 50? And it turns out that all of that experience has been integrated into this book. And if we were going to be honest, something that Juliet I talked about is that those other books really lacked this blueprint, this daily manual about how to go about your life. That was what was missing from our writing.
[00:05:47.910] – Juliet
In some ways we think of this book almost as a prequel to Supple Leopard because this is sort of again, we think of them as base camp practices and Supple Leopard is sort of like the advanced class.
[00:05:59.890] – Allan
Yeah, well, I always talk to my clients and we talk on this podcast that fitness is not CrossFit. I mean, CrossFit is great. I love CrossFit, but they call that the fittest person on the earth when they do their competitions. And that's great. But for us, fitness is fit for task. So it's being the best grandmother you can be. It's being out with your friends and feeling confident and comfortable that you can play tennis or pickleball. It's being late for the bus and having to take a little sprint there to catch the bus stop before the bus pulls away. It's the things we do in our everyday life that is what real fitness is about. And I've always also said there's not a user manual for us, but built to move. Well, there it is. You've basically given us the user's manual for how to move our bodies. And if our bodies are not moving the way they're supposed to, we can evaluate and then we can do something about it. And that's the beautiful part of this. It's not just saying, here's your diagnosis, good luck. Your doctor says eat less and move more, then you're like, okay, but you guys are actually giving us more of a manual of how to do it and how to actually improve it and if it's already working, how to keep it going, which again, I just think it's brilliant. Thank you.
[00:07:14.350] – Juliet
Well, and I really love how you're framing the idea of fitness. And one of the things we really wanted to do with this book is make it as accessible as possible. And one of the ways we frame fitness in our own minds is just simply being able to do the things you want to do physically for as long as you want to be able to do them. And that is really wide ranging, as you said. I mean, that can be just having the stamina to walk 25,000 steps with your grandchildren at Disneyland or that can be you want to be a 65 year old triathlete. I mean, it's very wide ranging. But I do think we've overly narrowed the definition of fitness to people think it is sort of like the CrossFit body or whatever that means. But to us it's really much broader. And I think that's how our own thinking has evolved over the years.
[00:07:58.760] – Kelly
And let me say that one of the things that we know was the truth about some of our earlier work was that we had objective measures. And our objective measures were your native range of motion. That's the underpinning of sort of our old work. What is it that everyone agrees the shoulder should be able to do? How can we get you back to those positions? And then the proof was in the output, the wattage, the poundage. And one of the things that we realized was that we hadn't given people clear objective measures or vital signs, physical vital signs, around some of the other features of our behaviors, whether it's nutrition or sleep or walking or moving. So what we've done here is recognize that if anyone can know what decent blood pressure is 120 over 80. That's not great blood pressure, but it knows it's a range where you're saying, hey, I need to pay attention, or I need to make a change. And what we've tried to do in Bolton move is give people objective vital signs where you can say, hey, I have a newborn, or I'm on a deadline and my sleep is awful, but I'm just below the vital sign line right now.
[00:08:57.790] – Kelly
This objective measure, and it gives you a place to say, I should pay attention to that or helps to inform you about some blind spots, because, frankly, people are working. They're crazy. They're working hard and have complicated lives, and we need to show them that it's not all or nothing.
[00:09:12.380] – Allan
Yeah. And to kind of give folks an idea, what we're talking about from a range is you guys saw that commercial with the old man trying to lift up his granddaughter. I ball every time I watch.
[00:09:23.650] – Juliet
Me, too. I watch it, like three times a year and just cry my eyes out.
[00:09:26.790] – Allan
I cry every time I see it. And you've got that. So the guy's just trying to lift up his granddaughter to put a star on the tree that he bought for her, and it's just that moment he's been training for. And to go as far as Juliet, your father, who's out there rafting and hiking and doing these things with his kids and keeping up with them, yeah, it's hard, but he's doing it because he's at that level. This is a wide range of fitness that we get ourselves into at this age group, and so it's right for all of us. So I think that's what's really beautiful is this is not just something if you have bad movement patterns. This is a great book. Even if you do, this is how you keep having those patterns and you keep moving. Well, yeah.
[00:10:07.540] – Kelly
One of the things that Julian and I are fortunate enough to be in is a world of high performance sport, and we get to work with alongside a lot of superhumans men and women and really complicated, amazing teams. And what we've realized is that our grounding is in this high performance, but that only is important because it informs us what good practice looks like. And part of what Juliet and I have been trying to do is say, hey, if sport and high performance environments is a laboratory, and that's how we've kind of always viewed them, that if we don't actually apply that science to society and transform our communities, then that stuff is less important to the both of us. It's more hate circus and entertainment. And so we're really trying to sort of conjoin those behaviors. And one of the questions that we regularly ask and you're pointing out is, how is it going? Are we being served by our current lab results? And it turns out that just about anything you care about probably is trending in the wrong direction globally or even nationally, from obesity to being overweight to depression, substance abuse, pain.
[00:11:16.260] – Kelly
And one of the things that we have come to realize is that the underpinnings of any high performance environment is this book. And it's not diet and exercise. And what we're seeing is if we are going to in fact be 100 plus years old, which we're definitely trending towards more and more with science and drugs and surgeries and all the things that are coming, we better think differently about how we're living our lives because the environment person sort of interaction is becoming a little bit more convoluted and complicated.
[00:11:45.990] – Juliet
And one thing I would add to that too is it is a myth that all of these high performers actually are checking all the boxes as well. I think it's easy for those of us who are weekend warrior types to think, okay, well the Starretts work with these elite athletes and they've checked every single box. And in some ways because I think we have gotten so much more sophisticated in training, so much more knowledge is widely available thanks to the Internet. We have this explosion of technology that can be applied to fitness that there's an assumption that all these high performers are getting the basics right, but in some ways they're not. In fact, because of all this, Sophistication they too have forgotten to focus on the basics. And so I think it's important for your listeners to know that the things that we are prescribing to do for weekend warriors everyday movers are the exact same things we are actually prescribing for the highest performers to be doing as well.
[00:12:41.750] – Allan
Yeah. Now there was one thing that you brought up in the book that I think is really important because if you go into any bookstore and you start looking for fitness books that relate to people over 50, you're going to find the stretching books because we've lost a lot of flexibility, we lost a lot of mobility. And so when you bring up mobilization or mobility training, which I bring up a lot, they default to this oh well, I already stretch before I do my workout and I stretch after my workout, therefore I'm covered. Can you kind of compare and contrast what is the difference between mobilization and stretching?
[00:13:18.630] – Kelly
May I, should I take a swing at this?
[00:13:19.720] – Juliet
[00:13:23.090] – Kelly
When people say stretching, it really is sort of a nebulous term. If I said diet, that could include traditional diets, paleo juice, cleanse keto. It's a really nonspecific idea. And one of the things that we're trying to say with mobilizations that we're prescribing is that you are a complex, amazing, systems based human being. If you just feel tension in a muscle or a tissue that's not necessarily making changes in that muscle or tissue. Because I think when what's happened is we've all known, hey, we should stretch, but we all don't know why. To what end? What is enough? And is it working? Because remember, the goal here is to restore our native range of motion. In fact, what we want everyone to be thinking about here is that your range of motion and ability to move freely has nothing to do with your age. It's the one aspect of your movement that sort of is age independent and age proof that it's more difficult to heal as you get a little bit older. We slow down, but we still heal, but it's slower. It's harder to keep muscle mass on. We know it's harder to change body composition, to lose those stubborn few pounds.
[00:14:34.850] – Kelly
But your range of motion, that's a really stable system. And what we know is that as we get older, maintaining our range of motion allows us to maintain movement options. Movement solutions. Your balance will improve if you have better ankle range of motion. You are more likely to have fewer aches and pains if your hips do what hips are supposed to do. So what we're talking about in the mobilizations are saying, hey, here are some targeted techniques that we actually call in house position transfer exercises. We're doing this slightly different variation on restoring what your tissue should do to a specific aim of restoring a range of motion you should already have. So you might stretch because it feels good, right? Like you just move your neck around. But we can think about stretching. If someone said, hey, I go to yoga, isn't that enough? Well, yoga is a movement practice, and you may feel tension in your musculature and tissues while you do that, but that may be an incomplete way of addressing a range of motion. So what we're trying to do with these mobilizations are introduce some other techniques like contract, relax, and some other sort of key concepts to help people be able to return to their native range of motion in a specific way.
[00:15:49.890] – Kelly
So this is more akin to an exercise that restores your range of motion than, hey, I'm passively pulling on something because someone told me this is good for me at one point in my life.
[00:15:59.590] – Allan
Yeah, and it's sort of that concept. We do the stretching because we want it to prevent us from hurting ourselves. But the reality is it's mobilization and being able to move through the full range of motion that allows our body to do the things it's supposed to do so we don't get injured.
[00:16:15.530] – Kelly
And what you're bringing up is a really important thing. Oftentimes when people come I think when we were working with younger populations and we were earlier in our careers, 15 20 years ago, we were using these sets of mobilizations and ideas of restoring to how your tissues slide and glide and what your joints do. We were using them to restore positions so that our athletes could go out and win world championships. That's great. But that has nothing to do with me as a 50 year old man. And what it turns out is that those same mobilizations oftentimes can be employed to return my, again, native range of motion. What is it my body should be able to do? Everyone agrees that this is what your shoulder should be able to do. Every physical therapist, every doctor, every surgeon, there are these native ranges to every human, not gymnast ranges. I'm not talking about that would be nice, but that's not the reality. What we saw was that when people had pain or stiffness, one of the easiest things we could do was do something to change their physiology. So by getting some input into the tissues that was different than just tension stretching, we saw that sometimes that was enough to restore or change how their brain was thinking about the tissue.
[00:17:25.430] – Kelly
So suddenly that pain didn't mean I was injured. My body was throwing up an error message. And immobilization was a simple way of turning that message off. By changing some aspect of my tissue or by mobilizing, I was able to return or change or improve my range of motion. And my brain thought that was different. So we ended up realizing that we had this sort of spinning coin. And on one side was, let's return your positions so that you can do what you want to do. On the other side was, hey, I'm in pain. Well, what can I do about it? I can restore my positions and own my shapes and own how my tissues move. And that may be enough to get me out of pain or change how my brain is perceiving what's going on in my body.
[00:18:05.260] – Juliet
And one of the things we're really trying to change the perception about in this book, and I think this is particularly relevant for those of us over 40 who do suffer from aches and pains because we're trying to use and move our bodies, is that and Kelly alluded to this a little bit, but pain doesn't necessarily mean you're injured. And I think that's where people often go in their minds, like, oh, I have knee pain. I'm injured. And one of the things we're trying to be evangelist about is, hey, before you take time off work and get seven MRIs and go see twelve chiropractors and physical therapists, you really can take a crack at some basic soft tissue and mobility work and really potentially affect change in your own body. And I'll give you an example. I can't tell you how many people we've had come to Kelly saying, oh my God, I have knee pain. Should I go get an MRI? And I should probably go see the orthopedist
[00:18:59.840] – Kelly
we call this the pain spiral. And it's very common,
[00:19:02.240] – Juliet
and it sort of leads to this medical intervention situation that often ends in a physician not seeing anything on an MRI and instead just telling that person, well, you should stop doing what's hurting. So you may love running, it may bring you joy, but you definitely should stop doing that, which is not what people want to hear. Instead, we're able to say, hey, look, your knee is a system connected above and below with muscles and tons of soft tissue and connective tissue. And I can't tell you how many people we've said, hey, you need to spend seven days doing soft tissue work on your quads and your calves, ten minutes a day that are connected to your knee. And people are blown away like they don't believe us at first that it's going to make a change in their knee pain because they think for sure they're injured. And so one of the things we're trying to do, and we do have some sort of pain toolkits in this book, is to try to reframe thinking a little bit, such that if you do have aches and pains in your joints and shoulders, there obviously will be a time at which it's totally appropriate to go see a physician.
[00:20:05.820] – Juliet
But maybe that shouldn't be your first course of action. Maybe you take ten minutes for a few days to just see if you can make change. Because the amount of people we've been able to see who can is astounding.
[00:20:16.990] – Kelly
And if I may just jump in there. The other side of that is that people fail to appreciate that the environment, the lifestyle decisions we make influence how regular and how tough and durable our tissues are and how our brains perceive what's happening in our bodies. So one of the first conversations we have with anyone when we're dealing with an acute injury or chronic injury or persistent pain is we actually look at their sleep. And then what we know is that if you're a stressed person who's getting less than 7 hours of sleep a night, we know that that is not helping you sort of calm this ringing bell down and that if you want to heal, change your body composition, grow, put on muscle, get skinnier. Whatever your goal is, it turns out eight is a really magic number. So the rest of the book it seems like, and this is what's really confusing, I think, about how we presented fitness and wellness to people is that we are a system and that my moving during the day affects my sleep and my sleep quality and sleep density. But if I can sleep more, I can oftentimes heal more effectively or even just get my brain to stop being so twitchy and freaked out and perceive my body as a threat.
[00:21:29.030] – Kelly
So if pain is a request for change, we want to sort of expand what that means. Well, hey, we can work locally and change some aspect of your tissue or get some different input. But also let's look at these other things that may be contributing to a system that sort of has a blanket.
[00:21:43.250] – Allan
and in the book, you kind of identify basically as that. It's like, okay, here are some things, and you have ten vital signs, is what you call them vital signs, but they're basically checks to kind of do that, check in with yourself, how am I doing with this? How am I doing with that? And it's not subjective. In some cases, it's a little subjective, but in a general sense, you've put measurements. You said, okay, let's try to do this and see how you do. And then from there, we kind of have an assessment of where we stand. And that's always a good thing, because when we talk about goals, you got to have a measurement. You got to know when you're successful, all those different things that go into writing a really good goal. This is the perfect start, the perfect benchmark, and then the tool that makes that stuff happen. So we sound complicated when we start talking about tissue and moving and this and that, and, okay, if it's my knees hurting, how could it actually be my hips that's causing this? And so that's the hard part that you guys have worked out, is you do these assessments, you have a better understanding of where you stand.
[00:22:44.320] – Allan
You do the exercises, the pain goes away, your movement improves. And all of these things, all ten of them, they literally build on each other to form a platform for you to be a better human, to move better, to live that life fully that we talked about all the way through the century mark. And so can you go through just briefly and kind of talk about each of the ten vital signs you have in the book? A little bit about why they're important, each of them is important, and then a little bit about how we could kind of maybe assess them and understand where our weaknesses and strengths are, and then just kind of how to put it all together.
[00:23:20.210] – Kelly
Before we jump into that. I just want to appreciate that the most important part of the book is something that Juliet and I came to work and understand, working with people who are very busy. So if we went to the Marine Aviation Weapons Tactical School, which is a very intense program where they're teaching marine aviation advanced techniques, no one is sleeping. So if we walked in and said, sleep more, that's not a solution. And if we had busy working parents with young people, and we said, hey, we need you to spend an hour a day at the end of your day doing this checklist of things, we also saw that that was impossible for people. And so Juliet and I spent better part of the last decade coming up with something we called a 24 hours duty cycle. And this is important in context, because what I want everyone to understand is you don't have to run this perfect checklist. We've really started to conceive that behavior change starts, when are you going to have some control and agency? When are you going to fit this into your life? So it's yet not another thing you've got to get done.
[00:24:21.280] – Kelly
And our motto around the house is, let's be consistent before we're heroic. And if we don't help people conceptualize where they can sort of layer or feather these things into their lives, it's not going to make a change. So that's the first thing I want people to understand about the book, is that it's a really easy starting place to begin to make fundamental changes. And let me give you an example. If we look at the first vital sign of getting up and down off the floor without your hands, it's really a sneaky vital sign about looking at hip flexion and what your hips should be able to do. But the easiest expression of that is, can you sit cross legged and get up and down off the floor without using your hands or putting your knee down? And that's not a strength issue, and it's definitely not a big range of motion I need to be a gymnast to sit crisscross applesauce. But one of the easiest ways to begin to change that is to say, hey, I'm going to watch TV tonight and sit on the ground for ten minutes while I'm watching TV.
[00:25:15.050] – Kelly
And every time I get uncomfortable, I'm going to fidget. So if most of us are watching TV in the evenings, which we are, right, watching news, we're getting caught up, we're self regulating, we're calming down. All we need you to do is get onto the floor and lean up against your couch and you've already begun to change your behavior, which is putting range of motion into your hips. You're changing shapes, and you're going to have to get up and down off the floor before you go to bed or get that snack or something else.
[00:25:41.140] – Allan
Or just sleep, right there.
[00:25:44.030] – Kelly
We've constrained the environment. We've shaped a behavior without having to make another choice. And that's one of the things we're really trying to do here.
[00:25:51.760] – Juliet
And one interesting note from a data perspective on this particular vital sign, which is get up off the floor. And it's the first one we put in the book, in part because it's kind of a fun test to do and you can get your whole family involved, and I think you learn really quickly where you are when you do that test. But one of the things we know is that in countries where people sleep and toilet on the floor, they suffer from much fewer low back pain orthopedic injuries, hip replacements, knee replacements, and fall risk. Fall risk, which everybody knows once you fall, especially as an elderly person, that's sort of the beginning of the end. And so there's some really interesting data behind it. But what we love about this particular vital sign is that it is so easy to immediately get some information about how your body's working. And then it's also the practices that we have around it, one of which literally is sitting on the floor more often while you watch television. And we know also from data that everybody is watching quite a bit of television a day. It's just an easy way to fit it into literally any busy life.
[00:26:54.120] – Juliet
And just to add a little bit of further context to what Kelly said, and I think it's important on these vital signs, I mean, we spent a lot of years thinking about which ones we did and did not want to include in this book. And the ultimate question for us is what do we do? We are users, we are busy parents of two kids and we work full time jobs and we are like normal people. We're not fitness people that spend 24 hours a day making Instagram videos about our abs like that's not what our life is like.
[00:27:24.180] – Kelly
I would like to have making 24.
[00:27:26.050] – Juliet
Hours, but we are users and these are the basic practices, all ten of these vital signs that we actually are focused on implementing in our own lives. And so getting off the floor is the first one.
[00:27:39.720] – Juliet
I believe our second vital sign is breathing. And people have started to, I think, get some concept of the importance of a breath practice. People have heard of Wim HOF cold therapy plus breathing. But interestingly as people may or may not know, kelly's a physical therapist. And when he has a client come in, especially a client that is complaining of low back pain, which is a very common problem, and I'm sure many of your listeners have or have had the first order of business Kelly does with them is work on their breathing. And we find it to be so critical in terms of how your body functions and also how your brain can think about and manage things like pain.
[00:28:23.280] – Kelly
What's interesting is, again, instead of saying, okay, now here's another practice that you have to do, what are you going to kick out? You're going to kick out making breakfast for your kids so you can do a breathing practice? What we are trying to say is we've got something called a blood oxygen level test, the Bolt test in there and it was popularized by a really brilliant thinker named Patrick McCone, and he is oxygen advantage. And it's a simple idea of understanding how CO2 tolerant we are. So hang on in there everyone. Remember that Juliet and I are really obsessed with being old and maintaining the things that we love to do as long as we can. But the other side of that is that we realize that we never have to have a compromise between being durable and longevity and performance. When we focus on helping the body do what it should do and improve its capacities, it turns out you can play more pickleball and you can do that spin class or whatever it is you like to do more effectively. And one of the things that I think is misunderstood about sort of some of our breathing traditions like yoga or meditation is sometimes we didn't always appreciate the impacts on the physiology.
[00:29:33.580] – Kelly
And that when I could get someone to breathe and do some breath practices. One of the things that we know, for example, is that you can strip off more oxygen off of the hemoglobin. Remember that blood is carrying oxygen, but the mechanism by which that oxygen comes off that blood cell is actually driven by your CO2 levels, the carbon dioxide gas. And so the more I can get my brain comfortable with having higher CO2 levels in the bloodstream because the CO2 is what triggers me to breathe. Suddenly, what we see is that you can actually access more oxygen, which means it's easier to go upstairs, which means if I have pneumonia or emphysema or I'm dealing with a chronic condition or I want to hike more effectively, and destroy the people in my hiking club or my bike group. I'm talking about this is the conversation we've had with our elite Tour de France cyclists. That this same idea of, hey, let's improve the efficiency of the system ends up going a long ways, but it also improves how well your rib cage moves, and it improves how well you can take a big breath, which changes your Vo2 max and makes it easier for you to move and balance and put your arms over your head.
[00:30:43.150] – Kelly
So when we start to see breathing not as a meditation alone practice, but as a mechanical practice, it's shocking the impacts that it has downstream.
[00:30:52.850] – Juliet
And just a note on the practices in our breathing chapter. And again, because our whole focus has been how can we fit this into our lives without adding another hour long breathing meditation practice? We recommend, and we are inspired, of course, by Jacob Nester's amazing book Breathe that one of our future chapters that we can discuss is walking More. And so we don't have a separate breathing practice. We suggest that while you're walking more, you actually just practice nose only breathing. Or one of the things we do a lot in our own practices whenever we're exercising, part of our warm up is just to work on a little bit of breath practice during our warm up. So again, it's not an added new practice. It's something that we're conscious of, we know the importance of, but we're figuring out how to just layer it into other things we're already doing and just bring an awareness to it. So we obviously are huge fans of walking and adding in generally more movement in the day. And so the time when I practice most of my nose only mouth closed conscious breathing is while I'm walking.
[00:31:51.340] – Kelly
What you can start to see in the book is that almost the book is split into sort of two categories. One of them, for example, and another vital sign is extend your hips. We're really trying to look at hip extension, which is my ability to walk and bring my knee behind my butt like I was in a lunge position. Because of the amount of time we're spending sitting, because of just the nature of being a human in today's world. We've seen that this inability or loss of capacity or loss of freedom to put the hip behind us ends up with a phenomenon called tail wagging the dog, where as soon as my leg starts to come behind me, it ends up taking my pelvis with it just because I'm a little bit stiff in that lunge position. And if you look at any of our movement traditions like Pilates or yoga, they are obsessed with hip extension. If you look at our sprinting and some of those practices, they're obsessed with hip extension. So I'd like to be known as the knees behind butt guy. And the idea is that we find that when we're managing again, restoring what the body can do.
[00:32:51.320] – Kelly
And we have something in a test called the couch stretch, which, if you follow our work, you know, is the arch nemesis of every human being. But the idea is it's just, hey, let's take this leg into some extension and challenge the tissues here. And what we find is that ironically, just by improving the shape, we often see commensurate changes in pain around the knee or people's low back starts to feel better and they can go up the stairs, run, get into lunges more effectively, have more movement choice. And again, what we're seeing is part of the book is saying here are some objective measures, like putting your arms over your head, being able to sort of take a breath, looking at balance, and then some end up being very much around the behaviors that make a robust person. Like nutrition, like sleep, like not sitting too much. And so I think what ends up happening in these vital signs, so we don't just kill people with boredom over all the ten, is you take the ones that were maybe a blind spot for you and we can see. Was that sort of a behavior or was that a movement behavior?
[00:33:53.030] – Kelly
Was that a way I was living my life? Or hey, I didn't realize this is something I didn't have access to?
[00:33:57.420] – Juliet
And just one quick backstory on that. I mean, we really backed into what we call sort of these lifestyle conversations. And, you know, from reading our other book, Deskbound, we never set out to be like the standing desk people or the walking people. It's not that sexy, it's way sexier to say that we work with the 49ers or something. But we've really backed into these lifestyle practices. Again, seeing that we've really just missed these base behaviors. People are in our neighborhood, moms and dads are saying, hey, should I be keto? Should I be taking what supplements should I be taking? And what we always go back to is the basics. We say, okay, wait a second. Before you embark on some diet or start taking a bunch of supplements or buy some kind of pod that you sleep in at night, like, are you sleeping? Are you eating fruits and vegetables? Are you moving enough throughout your day? Can you move your body into the shapes that allow you to be able to do the things you want to do? If that's pickleball, great. And so we really did sort of back into the lifestyle side of this book.
[00:34:57.100] – Juliet
And again, also because these are the things that we've realized in order to feel good and be able to move the way we want to do, those are the things we have to prioritize in our own life.
[00:35:06.310] – Allan
Yeah, and I think you said something that's really important there is you stack this stuff, which is really good about when you go through your 21 day challenge, you stack this stuff and you say, okay, we're going to talk about walking. But at the same time you're walking, there's a breathing technique and there's some things you can do to mix both. I think everyone can relate to the fact that there's kind of this running joke amongst people that I know I'm not getting on the floor until I have a plan to get back up. And so if you relate to that, then there's something in this book for you. The breathing, I think, is kind of an interesting thing because a lot of us can relate to going up a flight of stairs and getting a little winded. I'm carrying luggage and talking to my guests at our bed and breakfast. Sometimes when you're carrying about 50 60 lbs of luggage and you're going up a flight of stairs and you're talking, you get to the top and you're kind of like, wow, I'm a little winded. But instead of me going out there and saying, you know, what I need to do is get up in the morning and run these stairs about 20 times so that I build up this endurance to do this stuff.
[00:36:06.680] – Allan
A breathing technique of just getting my body used to taking in just a little bit more and holding carbon dioxide and being a little more comfortable with that is going to allow my body to use oxygen more efficiently and I'm less likely to get winded walking up the stairs talking. And then for me, mobility has always been a struggle. And it's really a struggle because you spend the first 40 years of your life doing everything wrong. If you're a bodybuilder,
[00:36:32.130] – Kelly
well, you can do whatever you want. Let's be honest, that's the magic, right?
[00:36:35.760] – Allan
But the thing is, you're training as a bodybuilder and it's like full extension is not what they teach you to do. They teach you to do tight and stay tight. So lengthening your hips, because you sit all day, those types of things. As you kind of go through this, I think you're going to go through every vital sign and say, wow, that's important. Oh, that one's important too. Oh, I'm not eating like I'm going to live forever. I'm eating like Twinkies are going to go out, and I'm not going to get another one.
[00:37:02.390] – Kelly
Well, you brought up something, I think that's really great here one is we're talking about a movement practice, or essentially is, can you be useful? Can you do what you want to do? Do you feel like, hey, I'm afraid to ride this bike, or I'm having a hard time skiing because my hips are getting stiff? We have all these conversations. They're all on a continuum. The next question is, okay, what do I do about that? And the next question is, okay, when do I do that? And then how do I get consistent? That right. Well, if I schedule yoga and I go yoga every two weeks, that's probably an incomplete solution. We think that that's great. Go do yoga.
[00:37:37.580] – Kelly
Go it's a movement practice. Breath. It's fantastic. Tons of end range Isometrics built in there. But what we'd rather you do is spend the last ten minutes of the day when you actually have some control in your life or in the evening towards the end of the day, getting on the ground or working on a tissue or working on a position. And what we found clinically was that if we said, okay, take off your shoes, hike up your dress at work, get on the ground in the office, no one's doing that. That's crazy. But if I said, hey, once you're down, shifted a little bit at home, put the roller or a ball next to the TV, next to your coffee table, and let's spend and ask ourselves, what feels stiff? What feels tight? What haven't I done? Where did I work today? What's kind of barking at me a little bit? And now we've connected a soft tissue mobilization practice with what's really happened with someone in the day, and we've done it in a way that they can be really consistent at it. Because we saw that ten minutes ended up being a really sort of critical mark.
[00:38:33.810] – Kelly
If I said 15 minutes or 20 minutes out the door, I'm out. But ten minutes, everyone has ten minutes. And you can do a lot of other things while you're doing that. You could do a breath practice. You could just zone out and watch TV. But if you spent that ten minutes and you aggregated that five or seven days a week, a month, two, it's pretty transformational. So you really brought up this important idea of, hey, I need some additional inputs. Why? To maintain my range of motion. And if something is good, then I don't need to work on it because I've sort of above the minimum, but some other area where I've sort of contest myself or see what's going on or even ask what's sore or what wasn't I able to do today? What we found is that when people made that commitment to just ten minutes with a simple set of tools like a foam pool tool noodle. Or roll on a ball of wine, whatever it is you need to do, we saw that we could actually impact how they felt and impact how they move. Another thing we have around the shop is athletes that feel better, perform better, human beings that feel better, have better lives.
[00:39:32.860] – Kelly
So I think that's a really important piece that you bring up there.
[00:39:35.750] – Juliet
And one of the things we do on this, encouraging people to actually do these things which are difficult to do again, because we all have busy lives and sometimes that one thing is just one too many things is we do this thing called Peppering Our Environment which we are huge fans of this idea. And if you came over to our house and saw our living room because we love TV and we often end our night by sitting down and actually watching TV for an hour, like it's a nice transition for us. And so if you look at our TV room you will see that it is littered with lacrosse balls, foam rollers, different mobility tools. I recently bought these little kind of yoga mats that you can sit on because we do a lot of sitting on the floor and I realized that our floor was super uncomfortable and that was limiting the amount of time I wanted to sit on the floor. So I'm trying to take all these little micro steps to make these habits as easy as possible for me to actually do.
[00:40:30.620] – Kelly
We want you to spend your willpower and doing really hard things.
[00:40:34.240] – Juliet
I just wanted to not take care of your body. One of the other vital signs we think is so important is underlooked. I think overall is balance and it's one of the first things to go as people age. In fact, as we're cresting into 50 we're actually starting to have more and more friends who are reporting feeling that their balance is starting to go even as early as 50. And again, nobody is going to say okay, let's go to a balance class for an hour. Nobody is going to do that. One of the things we do is pepper our environment. We have these little portable slack lines we keep around our kitchen called a slack block. And we have little balance tools in our garage, like an endo board. And we just have little tools around our house and at our desks at work so that we can incorporate things like a really simple balance practice into our day. Again, without adding on, having to go somewhere, go to a class, add on a new behavior. It's just another stacking behavior.
[00:41:29.970] – Kelly
Even the test is a great daily practice that you don't have to do anything. And if you haven't ever seen the old man test, one of our friends, Chris Henshaw, came up with this, and he was an elite triathlete who was trying to come up with a task that he could beat his kids at. And they were such good athletes. And literally is stand on one leg, don't put your other leg down. And put your socks and shoes on. Then stand on the other leg without ever touching the ground again. Put your socks and shoes on. And if you just did that every day, if you just practiced in a year, you would spend hours working on your dynamic balance, trying to balance on one foot, you're going to do it.
[00:42:07.830] – Kelly
So let's just work this in. And now we've just taken that off the table. Holy crap.
[00:42:13.650] – Juliet
And the other thing we've tried to do is make it fun, because I think that's another thing that we've done a horrible job of in the fitness business is we've made it just so like drudgery, where you've got to go to the gym and check these boxes. It's not fun. And just these little balance tools we have around the house are very playful and fun and sitting on the ground with your kids at night and working on your mobility and practicing your balance. And we've just been in our living room with our own kids doing the old man test, and it's hilarious and fun and we don't always make it. And so we've just sort of tried to add like, an element of fun and play to this. Because, again, our thinking here is that a lot of what's out there in this space is about restriction. How can I restrict my diet and restrict the things I'm doing? And we want this book to be about expansion. In our nutrition chapter, for example, there's no restriction. Our nutrition suggestions are appropriate for any diet anyone follows, whether you're vegan or carnivore.
[00:43:10.410] – Kelly
But hold on, I challenge you to hit those two benchmarks. Good luck with it.
[00:43:16.190] – Juliet
What people need is some expansion and less restriction. And in our nutrition chapter, we're just saying, hey, you actually probably need to eat more fruits and vegetables
[00:43:26.540] – Kelly
and you're not getting enough protein that's it.
[00:43:30.370] – Juliet
We're just trying to make it fun and accessible for people.
[00:43:33.360] – Kelly
And one of the things you heard Juliet say was fun and accessibility, that happens in the functional unit of change or health, which is your home. So the second we bring in a physical therapist or a physician or some third party, that really removes our agency and our control. And what we know is that it doesn't work. It's not sufficient enough. Unless your physician and your dietitian and your physical therapist lives in your house, it's not going to happen. And so we see that this functional unit of change is the home we call it that's like a hyper local object, hyper local phenomenon. And that if you have a garage and a kitchen and you put your shoes on and suddenly you realize that your control around feeling better actually happens in your time, under your demands and under sort of your watch. It's not an external piece. And that really feels like a revolution for people.
[00:44:24.130] – Allan
Because it makes it accessible. You're not having to pay those bills. Go to the masseuse, go to the physical therapist, go to the orthopedic guy and get them to do what they do or chiropractor, and you're not going to their place. Limited time, limited exposure, limited attention. Get this done. They give you the homework. It's a piece of paper with some pictures on it. And 99% of the time, they never look at that picture again. They never look at that paper again. The interesting thing that you've said, and it's kind of what brought this full circle for me, is I have this joke. It's not really a joke, it's actually real, but I say, I want to be able to wipe my own butt when I'm 105. And people right, but people think and then it starts to hit him. It's like, wait, so he wants to live to 105. He wants to be able to move and be independent and do these things. He wants to be able to do a squat. He wants to have the mobility and dexterity to do the paperwork. He wants to be able to just go and not worry about whether he's going to make it or not.
[00:45:20.060] – Allan
So there's a lot built into that little sentence. But the cool thing about what you guys have here, and again, that's why I love it so much, is this is going to give you benefits today, and it's going to give you those benefits in the future, because a lot of people will tell me it's, hey, Allan, you're 7, so you're talking 50 years from now. You want to be able to do these things. It's just hard for me to wrap my mind around doing something for 50 years from now. I want to do something that's going to stop my back pain or knee pain. Right now I want to be fit now. I don't want to be fit in a 50 years, but this does both. And I think that's what's so wonderful about the way you guys have approached this is you're looking at it and saying, okay, here's the thing to know how you're doing, to gauge yourself, here's a practice or a few practices that you stack together. You fit them in with what you're already doing. You can stand on 1ft. Close your eyes while you're brushing your teeth. Go for a minute, brushing your teeth at 1ft with your eyes closed.
[00:46:15.420] – Allan
And then the ding goes off. You switch feet. The second minute you're supposed to be brushing your teeth for two minutes, you're on your other foot for that whole time, or like you said, putting your shoe on the old man test socks and shoes. It's extremely hard because I've tried it. It is really, really hard.
[00:46:29.840] – Juliet
It's really hard. Well, I think you bring up a thing that I think a lot about, and I think you're right, it's got to be both. I think very few of us are inspired by, okay, I want to be able to do these things when I'm 100 years old, short game and long game is but, yeah, I think you're exactly right in terms of the short game and the long game. And one of the things I like to point out is that we are all so comfortable with this idea of setting goals either in our home lives or definitely in our businesses. Everybody is aware that you've got to save for retirement and sets financial goals around that. So I would challenge everybody to set some short term and long term physical goals. Because again, I think what happens to a lot of people is they turn 70, 75 and they haven't set those goals. And all of a sudden they've lost the ability to do the things they want to do again, whether that's just play with their grandchildren or go for a hike or whatever. And so there's so many things in this book that can make people feel better, move more freely right now.
[00:47:28.320] – Juliet
And I think this is like your 401k for movement when you're older, because nobody's goal is going to be, I hope I'm stuck in my Lazy Boy or in a skilled nursing facility when I'm 80. That goal is for zero people. So everybody wants to be able to move in some capacity and move freely now and into the future. This book is sort 401k of the movement.
[00:47:52.930] – Kelly
And let me say that that is completely in line with when we come into professional organizations, premier national teams, choose some big crazy organization in sports, on TV. We've been there and working with them. We start with a goal and we literally work backwards into what does it that look like today? What does that look like in a week? And chunk that out might be in three months chunks, might be six month chunks. So Juliet really brings up this important point. No one, or very few of us have actually said that my goal is to be independent, be able to toilet and transfer them 105. Then you can really work backwards and say, what does that look like? Well, it looks like I need to walk today and manage my sleep to the best of my ability. So you've nailed the idea. The other thing that I want people to understand is that these practices create buffer zones. They allow you because as you get older, bad things are going to happen. You're going to fall, you're going to injure yourself. You may have been injured from high school soccer whatever it is, or you may have a disease problem coming down the pathway.
[00:48:52.290] – Kelly
And so we talk about our own experiences in the book here, but understand that sometimes what looks like miraculous outcomes when people are confronted with cancer or a big surgery or trauma, it just turns out maybe they had a little bit more resilience and tolerance built into the system. And so what we're doing here is saying, hey, look, it's going to be unlikely that you get out of the next 50 years completely unscathed without having to go to the doctor. But how you show up for that event is going to definitely impact its outcome. And we're not trying to scare anyone here. Again, our focus is we think you can feel better and move better and do all the bad stuff, but it turns out these things are what is essential about being a functional, durable human.
[00:49:35.740] – Allan
Before I let you go, I think there's going to be one big question. People are like, well, wait a minute, wait a minute. Juliet, Kelly, you can't write a fitness book and not talk about weightlifting and running. You talked a little bit about yoga. Where does exercise fit on all of this?
[00:49:51.840] – Juliet
Well, I will start by saying not including it as one of our ten practices was a very conscious decision, in part because we feel like everybody is fire hosed with information about particularly diet and exercise in this sort of moment in time in our fitness space. And what we realized is, ultimately, we are totally exercise agnostic. You'd think we wouldn't be? We owned a CrossFit gym for 17 years. We've worked with elite athletes. We both have certain ways that we like to train. But one of our own evolutions over the last ten or 15 years is becoming exercise agnostic. Those of your listeners who read the book, you will see we do pay homage to the fact that we both do love to exercise. Exercising is a huge part of our life. It's how we both probably manage our mental health. It's what we like to do. It's our hobby. We used to both be professional athletes. So, yes, we are huge believers in exercise. We believe people should do it. But we really wanted to not write an exercise book. We didn't want to put a stake in the ground about what exercise is or isn't the best.
[00:50:58.150] – Juliet
And our philosophy has really become so reasonable that we are of the mind that, yes, people should exercise.
[00:51:06.600] – Kelly
And we can define that as you should probably breathe hard and you should lift a weight.
[00:51:09.980] – Juliet
You should be under breathe hard and lift a weight. But how you do that, man, the sky's the limit. Because what we've seen over the years is people will do what they enjoy. And what people enjoy is wide ranging. I mean, whether that's pickleball or zumba or CrossFit or orange theory or triathlons or you name it, right. When people are told to do something that they don't enjoy, they don't do it. Period, end. If you don't enjoy doing it, you will not do it. And so we do think it's critical. Anyone who follows us online knows that we do exercise and we love exercising, but we really wanted to sort of stay out of that lane and say, yes, we think you should breathe hard and lift a weight, and how you do that is really up to you. Anything to add to that?
[00:51:56.740] – Kelly
I think Supple Leopard comes out ten years ago in a month, and if you'd asked me then, I would have been like, yes, you should have a double body weight deadlift, and you should be able to write.
[00:52:07.770] – Juliet
That was 39 year old Kelly.
[00:52:11.460] – Kelly
What I will say is one of the things that's nice about this book is that you can actually use it as a diagnostic tool, and that if you enjoy some exercise and you think you're doing it, come in and take some of our tests and see how well your exercise regime is actually supporting your native movement. And ultimately, one of the things we'd like to see is that you can hit some of these things and conjoin some of these things. If you're doing good strength conditioning, you're working on balance, you probably don't need to do lots of extra balance. You can work it in. You're working on breathing in there. But ultimately what we've realized is watching the world expand in sort of hyper technicality, the confusion that is the internet with exercise is that that message isn't getting there. And that if we told people to exercise more and here are more COVID body weight pump shred exercises you can do in your living room with a therapy and a book, that message hasn't changed the range of motions or capacitives of someone. So I think if everyone had a kettlebell and a jump rope or a kettlebell in their kitchen and a hill, I mean, there's an old Russian coach, I think, or he was an Eastern block throws coach, and someone asked him, what should you do for cardio?
[00:53:24.760] – Kelly
And he's like, you should go run or walk a steep hill. And they were like, what if you don't have a steep hill? He's like, I don't know what to tell you. But it was that simple of an idea that go walk up and down the hill until you breathe hard, you feel like you've had enough. And that's a pretty elegant message. I think the fact that we have seen that you can buy bumper plates and Olympic lifting shoes and kettlebells at Kmart and at Walmart means that those tools are available to us. And as Juliet saying, how much is enough? Well, that depends on your goals. I think what's happened is we've taken diet and exercise and made it all about, do I look good naked? Is this about body composition, ego not what am I training for? And I think when we come back to that goal setting that Juliet said suddenly then we can ask, well, are you doing the kinds of training that really does make you a better runner or better at skiing or better at playing pickleball? Then that's a different conversation. But ultimately what we're shouting at people is, hey, let's use this to burn calories because that's the only thing that matters and that's really the wrong conversation.
[00:54:28.460] – Allan
So I asked for three of these and I usually would ask both guests and so I'll give you the option, you guys can alternate and just give me three or you can each give me your three. It's cool. So, Juliet and Kelly, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
[00:54:48.120] – Kelly
Watch this. We're going to say most important thing and we haven't talked unison. One, two, three. Sleep.
[00:54:53.880] – Juliet
[00:54:56.430] – Allan
Vital sign number three. I mean, number ten.
[00:54:59.470] – Juliet
[00:55:00.670] – Kelly
What would you take next, J, in your own kind of life around those three things?
[00:55:04.880] – Juliet
I would just say I would say sleep and then general movement and movement throughout the day. Again, I'm a fan of exercise, I do it very regularly.
[00:55:14.960] – Juliet
But for me I feel the best when I've added in plenty of non exercise activity type of movement. So that's making sure I'm walking enough in the day, moving around during the day, either standing while I'm working or making sure I'm getting up and down quite a bit if I'm sitting while I'm working. So for me it would be sleep and plenty of movement, especially in the form of non exercise activity. And eating a vegetable. That would be my third thing, eating a vegetable.
[00:55:43.540] – Kelly
We'll leave it there.
[00:55:44.660] – Allan
Okay, cool. Kelly and Juliet, if someone wanted to learn more about you, learn more about your book, Built to Move, and of course the other awesome books you guys have. Where would you like for me to send them?
[00:55:56.450] – Juliet
Sure. Folks can check out. Built to move at builttomove.com you can learn more about the book. Of course, it is available at every bookstore and every online book retailer. You can follow us on Instagram at @thereadystate and all of the other socials as well, twitter, Facebook, @thereadystate.
[00:56:15.170] – Kelly
And I want to shout out to our Juliet and our amazing staff at builttomove.com. We have a 21-day-follow along challenge. It's free. You just need to put your email in. And we've got an email video course, supplemental to the book. It'll really useful to have the book, but we know that sometimes, hey, if I can follow along and get a little sort of nudge and some support, we can go a little bit further. So we've created a whole back end, gorgeous little sort of experiential platform that goes along with the book. And again, just go to builttomove.com. You can sign right up for it. And there's a 20-day sort of follow along challenge that mirrors the book. You'll get some daily reminders and some videos of us showing you what it actually looks like.
[00:57:00.140] – Allan
That's an awesome resource. So, yeah, go check that out. You can go to 40plusfitnesspodcast.com/584, and I'll be sure to have the link there. Kelly, Juliet, thank you so much for being a part of 40+ Fitness.
[00:57:13.570] – Kelly
[00:57:14.090] – Juliet
Thank you so much for having us.
[00:57:24.730] – Allan
Welcome back. Ras.
[00:57:26.030] – Rachel
Hey, Allan. I probably could have listened to you guys chat for probably another hour. There is a lot you guys talked about with the book, Built to Move. I don't even know where to start. There was a lot to go over.
[00:57:36.680] – Allan
Yeah. The interesting thing is Jill from the last week, Kelly and Juliet, and then another interview that's going to be coming up in a few weeks. Katie Bowman they're all movement specialists. That's what they do. They're into how the body moves, how to breathe, how to optimize the movement of your body. They do work with extreme athletes. They work with normal, everyday people. And it's really what it's all about is using the human body the way it was designed to be used. And so a lot of times we talk about performance and you might think, well, I'm not an athlete. I'm not trying to make the Olympics or NFL team or this or that. But what you are is an athlete from the perspective of the movement patterns that you need to do to be who you need to be, that could be a caretaker. So your ability to help someone get up off the floor when they fall, your ability to get yourself up off the floor when you fall, your ability to play with your grandchildren, your ability to keep up with them, your ability to do all these different things, and all of them are fundamentally built around your ability to move.
[00:58:46.630] – Allan
And a lot of people get into their forty s and fifty s, and they start talking about this ache and that pain and this joint I can't and the doctor said don't, and the only reason doctor is telling you don't is because he knows or she knows that it's going to hurt. And he and she knows maybe you're just not going to do anything to improve your performance, and therefore it's always going to hurt.
[00:59:12.520] – Rachel
[00:59:13.280] – Allan
We create these situations, but if we start moving our body more and we start moving it the right ways, and we start paying attention to how our body was designed to move, then it just makes it a lot easier. I get on the floor all the time to pet my dogs.
[00:59:30.220] – Rachel
[00:59:31.050] – Allan
When I have grandchildren, that's never going to be a problem. I don't even think about it. I get on the floor, I get back up, and I can keep doing that. And if I wanted to do a cardio workout in my home, that's exactly what I would do. I'll get on the floor and get back up. Get on the floor, get back up. Try doing that for about three minutes. That's a workout.
[00:59:49.940] – Rachel
It would be, yeah.
[00:59:50.880] – Allan
Okay. But just try sitting on the floor and you'll find you squirm a bit, move a bit. The Starretts watch TV with their family sitting on the floor. They're not sitting on standard furniture. Katie, who we'll be talking about too in a few weeks, she's even more extreme. She's conditioned herself to not even need a mattress or a pillow when she sleeps.
[01:00:09.210] – Rachel
Oh my God.
[01:00:10.690] – Allan
Which I've done the last time I talked to her, which about five years ago. I did that for a while. And it will literally change the way you move, the way you feel, because your body adapts and builds capacity that wasn't there. We wear padded shoes, thinking that's protecting our knees. In reality, it's weakening our feet and ankles. And so when we go barefoot, it's really, really hard because our feet hurt because they're not used to being strong enough to support our body weight without that padding. And so as you start thinking about movement, in particular with their books, the Starrett's books, because he did The Supple Leopard, and then there was a second volume of that, and then they did Deskbound, and now they have this book. This book is sort of like, I'm not going to say a step change better, but it's an evolution. He was originally thinking about how athletes could move and should be. So it was a really good book, but it is mostly adapted to athletes. And then he did Desk Bound, which was more of the person who is sitting at a desk or sedentary a lot, not through choice, but just where you are.
[01:01:17.370] – Allan
This one balances it all out and says, what can normal people do to live better? And it gives you all of it in this one book. So I love their books, I love what they do. They're amongst the best books on the market. They're always going to be in my perennial favorites, and this one's no different.
[01:01:36.080] – Rachel
That's awesome. One of the light bulb moments that I had listening to the interview was somebody mentioned about nobody has a goal of sitting in a Lazy Boy for the rest of their life. And I love that, it's so true. But let's think about that for a second. My grandfather was probably in his 70s, so retired, and he loved to play golf. He did a lot of golfing, which is great. He would walk or take a cart, but he'd be out there hitting the balls all the time. Well, his shoulder started paying him and I was too young. I don't know what his shoulder injury was, but then his doctor said, you should give up golf if it hurts when you golf, give up golf. And that's what he did. And it's not that he actually sat in his Lazy Boy for the rest of the life. I'm sure he didn't. But when you're thinking about these later stages, when you retire from work, don't you want to be active? Don't you want to go and do things and play the sports you enjoy playing or travel to the places you want to travel?
[01:02:32.680] – Rachel
So between then and then, between these ages, these decades, even, you can think about, well, what can you do to maintain the range of motion or the endurance of the activity that you want to do, whether you want to do nine holes or 18 on a golf course? And it's just something that I always thought about. He was in his prime of his retirement and then became more or less couldn't do the things that he loved to do. And so watching your range of motions and like they mentioned, peppering your environment with all the tools, the foam rollers and the weights or whatever you want to do, if you have it near you, you're more likely to use it and get benefit from it and like you getting up and down off the floor. These are all activities that will help you stay fit for task as you age with each decade.
[01:03:19.450] – Allan
Well, and that's what I tore my rotator cuff, and I very easily could have gone to a normal doctor, and the doctor would have said, well, okay, stop doing these things, stop lifting these heavy weights, and stop doing these obstacle course races and stop moving. And that was never an option. When I went and looked for the surgeon, I found the surgeon that worked with athletes at the university. I found the physical therapist that worked with athletes at a Division One level school, and those were my team. I brought the best team for recovery for me to get back to being an athlete, if you will. That was my whole goal with the team. And I did the homework when I went in for the surgery. I still could do just about everything except press. And we went in. We're going to get the surgery done. I got the surgery done on Thursday. I was in physical therapy on Monday.
[01:04:21.130] – Rachel
Wow, that's awesome.
[01:04:23.490] – Allan
And like I said, I had one of the best physical therapists. He worked with the football team at the local university for a while. And I went in and I said, no, I don't want to just recover. I said, I want to be back to 100% of what I was before. Let's make that happen. And I did everything he told me to do. I did every bit of homework, and I actually didn't do more than what he told me to do. So there was no rushing it, if you will, to say, no, I've got to recover faster, and doing more is going to be better. It was really just this seasoned approach of saying, this is what's necessary. Get it done and don't injure yourself further by doing something silly.
[01:05:07.880] – Rachel
That's great that you had a team that was not interested so much as fixing you and reducing the pain, but helping you prepare for continued activity. There's kind of a difference in perspective there.
[01:05:19.770] – Allan
There is. If I had been your grandfather and they said, you can't play golf, and I'm like bull, right? I'm not a big golfer, so no, I mean, but realizing if if that was something that was one of the most important things in my life, fix me, what do we do so I can play golf? If the doctor said it, I'm like, I'm going to have to fire you. You're not a team player.
[01:05:44.130] – Rachel
Right. And I'd like to think that at least some of the doctors that I work with, I mentioned, okay, these are my goals in life. This is what I want to achieve, and what do I need to do to get there healthily? I have been injured myself, and I looked for doctors that would be willing to get me back on my feet to running and not just a sedentary lifestyle again.
[01:06:02.900] – Allan
Yeah. So imagine if someone said, Rachel, you broke your foot a second time. You got to stop running.
[01:06:08.220] – Rachel
Yeah, I'd laugh. We all laugh at these things. I need to find another doctor.
[01:06:15.740] – Allan
I'm sorry I got to fire you. I'm not a team player. You're not trying to help me. I'm going to run. You just got to make it happen. And so it's just a part of this has been thinking about where you want to go, and movement is the key for all of it because you're not I mean, who doesn't like sitting in a Lazy Boy watching movies?
[01:06:35.390] – Rachel
Yeah, once in a while, but not retirement.
[01:06:38.650] – Allan
That's not where I want to live for 40 years. And so it's just kind of one of those things is saying, no, get yourself moving the right way. And then books like this are going to start you in a very good way. They're going to teach you the right way and very simple, easy to start. And I think that's one of the values here is it's not like you got to be working out seven days a week. They're not even talking about that. Exercise is the sort of the cherry on top of this thing that we're not even talking about exercise. They're just talking about general day to day movements, patterns that you should be able to do safely and without pain. And if you're doing it right, you're less likely to injure yourself and feel pain. That's part of it, too.
[01:07:21.780] – Rachel
Awesome. Fun interview.
[01:07:23.730] – Allan
All right, well, I'll talk to you next week.
[01:07:25.870] – Rachel
Sure. Take care.
[01:07:27.140] – Allan
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Dave Asprey is the father of biohacking. He's made a career out of finding the easiest way to get healthy and fit. On episode 579 of the 40+ Fitness Podcast, we discuss his book, Smarter Not Harder.
[00:02:45.300] – Allan
Hey, Ras. How are you?
[00:02:48.610] – Rachel
Good, Allan. How are you today?
[00:02:50.780] – Allan
Well, we're right into the prime season for Bocas. Our season's kicking up, and so we got a lot of people coming in for that. And then we're going into a part of the year called Carnival. Many people in the United States will think of it as Mardi Gras. So you'll hear Mardi Gras on the fat Tuesday. It's a big, big, big holiday here in Panama. So it's massive. And I think this year is going to be another big one because we slowed it down with COVID. They basically canceled everything here for two years for COVID, and last year they had it. And this year, I think it's blown up a little bit because they're just pent up thing. So we're going to have carnival is rolling up in the middle of February. So this episode will probably already be live by the time that happens. But we're in a really busy season and being on a hospitality industry with Lula's is kicking. We're full most nights and training out and different guests. And so we've had some really good times, really good guests. And then, of course, I'm planning the retreat. So I'm going through that process of getting that all organized and be hosted at Lula's.
[00:03:59.600] – Allan
So if you're interested, go to 40plusfitness.com/retreat. And if there are any slots left, then you can go check it out. Got six slots for the VIP and the VIPs get to stay at Lula's. And then I have 24 slots open for the general attendees. And it's a real good opportunity. It's a fitness retreat. So the purpose of this is for you to do a little bit of movement and enjoy some of what is available here in Bocas. But beyond that is basically for you to build a plan that's specific for you, where you want to go with your fitness, what does it look like? And we're going to do all of that thought exercise. And then literally, you'll leave here with a program. You say, this is what my gym looks like. This is what I have available to me. This is what I'm willing to do. And so when you leave here, you basically have the next six months of your plan completely mapped out to take your fitness to the next level. And that's what the objective is for this is if you're tired of where you are right now and you're struggling with your fitness, this is going to be your opportunity to figure it out and have a plan and literally leave here and know that by the end of 2023, you're going to be as fit as you can possibly be.
[00:05:17.190] – Rachel
Awesome. That sounds great.
[00:05:19.020] – Allan
So how are things up there?
[00:05:20.630] – Rachel
Good, really good. I just went for my annual physical this week. Donated some blood today to have the insides checked out. So my doctor says I'm doing well and healthy. So now we'll see what the blood work says when it comes back. Good.
[00:05:34.610] – Allan
I'm about to go through that myself. I've got a little bit done. It's a funny thing. You're trying to set an appointment. And February and March, of course, with February just having 28 days, it creates this dynamic of looking at dates and getting them wrong. We had a guest that actually did that. We were looking to check him in yesterday, and we messaged him. He finally gets on the email and finds it and says, Oh, this was supposed to be in March. Oops, I made a mistake. And so you're like, oh. But my physician did the same. Their office did the same thing. I set up the appointment. And I had originally said I want it the first week of March. They came back and said, We can do the 13th. I'm like, okay, cool. And I said, Just let me know what time. And then they sent me the message and had a lot of words and it's all in Spanish. And so I read it, but I didn't read it. Read it. And so I just saw, okay, 13th, Monday, 1 PM. I'm like, Cool. And I got to get up now. I'm more focused on I got to get some blood test done before I go because they want the results before I meet with the doctor.
[00:06:36.840] – Allan
And so they gave me some numbers. I'm looking for ways I can get that done. And then again, for us yesterday, the 13th, they send me the message and say, Okay, your appointment is this afternoon. I'm like, no. Then I go back and look at it and realize I didn't read their message clearly enough. And obviously they didn't read my message clearly enough when I said I needed it in March. Oh, my gosh. Yeah, we're going to try to get that all sorted out. They were like, Okay, no problem. Reset your appointment and we'll go forward. They didn't want to send it early. I don't know. It's weird. But they said, Wait, make sure it's more than five days. But sometime… So I'm just wait a week or two and book my appointment for March.
[00:07:18.890] – Rachel
Well, good. I'm glad you're going. Annual physicals are so important. And it's good to get this annual blood work, watch that baseline. And I'm glad you're going.
[00:07:27.260] – Allan
And the screening is important. I think that's one thing is if you're waiting for the symptoms, then you're waiting for illness. And so by doing the screenings, getting yourself out there, you're going to learn earlier, know better, and be in a better place. Appreciate that you went and get your checkup. I'm going to get some of mine done. In fact, I got to get out here in a minute and look for the type of doctor that does the poop shoot.
[00:07:53.090] – Rachel
[00:07:55.800] – Allan
Yeah, I'm going to go ahead and get that done. Only because, again, I'm traveling to David and I want to make the trip worth it because it's a boat and a bus and then hotel and all that. So it's like, okay, if I'm going to go there on the third, hopefully, I guess the 13th. And it's like, okay, then the next day go in and get this other one done.
[00:08:15.980] – Rachel
[00:08:16.310] – Allan
So it's the whole, was my insurance covered? Although I've got this high level high deductible program here, I was like, does it cover it or not? And then, okay, what does that mean? Because I'm not going to hit the deductible with these tests. But yeah. So I'm going to be paying for it. I'm going to be paying for it. But at the same time, it's like go against the deductible. So if something happens and it's there. But at any rate, yeah, I'm in that mode too.
[00:08:42.370] – Rachel
Good. Glad to hear it.
[00:08:45.260] – Allan
All right. Are you ready to have this conversation with Dave Asprey?
[00:08:49.150] – Rachel
[00:09:46.930] – Allan
Dave, welcome to 40+ Fitness.
[00:09:49.580] – Dave
I am so happy to be here for you, Allan.
[00:09:52.700] – Allan
Now, your book is called Smarter Not Harder: The Biohacker's Guide to Getting the Body and Mind You Want. And I got two things to say. First off is you under promise and over delivered because I think a lot of the things that are in this book are, yes, they're going to improve your body. And there are a lot of things in this book that are going to improve your mind. But there is so much in this book that if you take it serious and you pay attention, it's going to change your life.
[00:10:22.260] – Dave
It's not worth the time and it takes to write a book if it doesn't have that level of value. It's thousands of hours of work to put together a book like this and lots of late nights. And it's not a profitable thing to do to write a book like this. I'm CEO of multiple companies. I built a hundred million dollar company. And so I read these books and I'm like, man, if I write this, my crystallized knowledge from this is going to be so good for me. And when someone reads it, they're going to get at least 100 hours of time back. Then it's worth it. Otherwise, I have other stuff to do and I'm lazy. I don't want to do more work than is necessary.
[00:10:59.800] – Allan
And we all are. And we'll get into that in a minute. I think the other thing is, and I've said this before on this podcast, I've been doing this for seven years is I've had a little bit of a problem with the term biohacker. And it's only going back from the beginning of when I was trying to figure this stuff out, and people are just throwing these things out there, seeing if they stick. And so it was like, okay, consistency matters and understanding your body and how it responds to stimulus matters and recovery matters and sleep matters. And so there are things you can do, little things that can make that better. And so I've always understood, yes, we're going to have the tricks and tips that work for us, and then some that we just have to discard because they're not right for us. In the beginning, when I first started trying to figure this stuff out, though, there seemed to be more hacks in the biohacker space than there were the people who actually took the time to read the science, fundamentally understand it, and then apply it in a reasonable, measured way to make sure that the results were what they were.
[00:12:09.440] – Allan
And that's one of the things I can say that I appreciate about you is that you didn't just throw things against the wall and see if they stick. You figured out why something was working or not working for yourself, I think, at one point. And then this is probably so old, you're like, oh, that's not even a big number anymore. But you'd spent 300… I remember you saying on your podcast, I've spent over $300,000 figuring out what works for me.
[00:12:34.760] – Dave
That was just the very beginning when I started. That's what it took me to get back to baseline. Since then, it's probably around two million dollars I've spent on upgrading my biology and all the different ways I do it.
[00:12:44.640] – Allan
And that's what I'm saying.
[00:12:46.140] – Dave
I don't regret that.
[00:12:47.520] – Allan
You make these investments, but you don't just sit there and say, Well, I'm going to try this stem cell thing, or I'm going to try this CRISPR thing. And you literally do the research and say, Okay, what's the likelihood? What's this going to do? How's this going to work? And I think, again, that just changes. It changed me. It changed the way I think about biohacking. And I would say, from the perspective of reading this, particularly this book, I wouldn't even call this so much biohacking. It's a new thing, and it's scientific application of a principle. And so I think the backing of all this is that as I read this book, I'm like, These are more than biohacks in many cases. These are just really sensible, real things that you can do to improve your life. And some of them are not mainstream right now, but they will be.
[00:13:38.970] – Dave
They will be.
[00:13:40.080] – Allan
And things that weren't mainstream 15 years ago are. And there's not many people out there that haven't at least heard the term bulletproof coffee and the whole thing of putting fat in your coffee and how Keto can help power your brain better.
[00:13:55.310] – Allan
So the things that were they were cutting edge then, they're now mainstream. Things that are in this book. Some of them are on that edge, but they're going to be mainstream because you've done your homework. And that's one of the things I appreciate about this book.
[00:14:09.480] – Dave
Beautiful. Thank you. I do have a track record of in my books writing about stuff that when you know how stuff works with a good model, you can predict how things ought to work. And then you can say, I'm going to try what ought to work. And if it does work, then you can propose the theory, you can show the hack and say this ought to work for you, but there's no guarantee. Give it a try because the risk is low and the reward is high. And that's how I structure my books. And I say, well, let's assume this is real. What's an example you could do at home? What's an example that you could do that you'll spend a little bit of money on? And what's an example that a crazy billionaires is doing right now that takes advantage of this new idea in the world? And there were two new big ideas that made smarter, not harder, worth writing about, or I guess maybe it's even three. But one of the most important is what I call slope of the curve biology, which is not a sexy name. As a marketing guy, I probably could have done better.
[00:15:05.950] – Dave
I was going to call it the spike, but they didn't like that.
[00:15:10.260] – Dave
So what it is is the idea that your body is an automated part. I call it the meat operating system in the book. The thing that's running your body when you're not looking, all the little stuff you wouldn't pay attention to anyway. Well, it doesn't respond to the volume of work you do. It responds to the rate that you increase the work and very importantly, the rate that you return back to baseline. So if you wanted to make your body change quickly, you would do something that takes it right to the edge almost instantly and then meditate right away and have a sudden spike. And when that happens, the body gets a signal that's something like this. A tiger almost caught me, but now I'm safe. Since I have enough nutrients, I have enough energy, and I'm not stressed right now, let me just upgrade my capabilities in case that happens again. But because we believe without any evidence that doing a bigger volume of work is going to make us somehow stronger, we do the sprint and then we run at half of our capacity for 30 minutes. And the stupid body goes, Oh, man, the tiger almost caught me. got us, but it's still hunting us because we keep running.
[00:16:18.470] – Dave
Therefore, why would I ever adapt? I need to put all my resources into making sure that I run some more. And we think, What doesn't kill me makes me stronger. The reality is that sending a brief signal into your body and then allowing the body to respond by adapting makes you stronger. And it's a lot less work than the what doesn't kill me, makes me stronger vibe.
[00:16:41.060] – Allan
Yeah. And that's, I think, one of the cores that runs this book, the curve, yes. And I was a physics major at one point, so definitely understand the curve being the way we think about most things in science.
[00:16:53.250] – Dave
It's the derivative, not the integral of the math people of us.
[00:16:57.050] – Allan
Yeah. But you have this thing in the book and it's called the laziness principle. And I think when I started reading it, I'm like, Okay, well, yeah, but this is not a mental laziness where you're just saying, I really just don't want to work out. The reality is your body doesn't want to work out. Your body doesn't want to expend energy. Your body just basically wants you to do everything to get by just enough because that makes it very easy for it to hold, Homostasious and survive. And it's kept us alive all the times that we've been humans and even before is this principle of maintaining a lazy attitude towards everything.
[00:17:40.160] – Dave
In fact, if you look at that, a famine could come at any time, so why burn one more calorie than necessary? And that's why the body makes the couch look sexy and the gym look horrible. And everyone who says, Oh, I thought about being lazy. No, you didn't. Your body felt lazy and you made up a thought to match the feeling. You actually aren't lazy. Your meat is lazy. Your cognitive part of you, the conscious rational part of you, the human part of you, wants to work it out. In fact, it wants to want to work out. And then you feel guilt and shame because you don't automatically want to work out. How could I have this feeling that I don't want to work out? It's because your body is smart and it doesn't want you to start to death and it's trying to keep you alive. So you can use willpower to overcome the body's natural impulse, or you could use another trick, and that's what's behind the laziness principle. It's actually a motivational trick. And what it is is to understand what marketing companies have known for years. It's that your body cares more about saving than spending.
[00:18:39.180] – Dave
And that's why if you've ever had someone come back from a shopping trip and say, I saved $100 on a pair of shoes, honey. And they say, Yeah, but how much were they? Well, they were $200. Okay, so you spent $200. No, I saved $100. Why did the $100 feel more important than the $200? We know it wasn't, but we feel it is. That's why coupons work so effectively on people because savings feels bigger than spending. So what I teach you to do throughout Smart or Not Harders, hey, pick one of the five big goals people have in their health and then use one of the techniques based on slope of the curve biology that are in the book. And when you do that, here's how much time you're going to save. Instead of motivating yourself, I'm going to do five minutes of cardio, you go, I'm going to save 40 minutes of cardio. I will go out of my way to save 40 minutes of sweating with someone and spend excelling at me. But I won't go out of my way to spend five minutes doing cardio. Even though it's a lot less work, it's still work.
[00:19:35.790] – Dave
And I'm just not attracted to work. I'm just attracted to results with no cost. And so are you. And that's okay. In fact, that is the sacred part of being human. Do you think we ever would have invented airplanes if we weren't lazy? It was a lot of work to walk there. So first we figured out, let's ride a horse and let's make a train. Let's make a car. It's still not fast enough and we're still too lazy. Let's build airplanes. And pretty soon we'll probably teleport because we're lazy. That's how we work.
[00:20:02.390] – Allan
Yeah. One of the ways I like to think of it is you can wrap your mind around fear of missing out and just how that… What am I going to miss? And so you're more focused on that than the thing that's in front of you of what you could have. And so we'll drift back to that laziness to save the energy. But when it comes to missing something, we're going to turn on a little bit. And like you said, take the time off. This is why when we hear that hit training is valuable and it sounds cool, but we still have to do a little bit of work. We got to get up, like you said, we got to get up to that line. And it's a high line, so there's a lot of effort, but it's a short period of time. And so I think that's where the juxtaposition is, is to understand how this is going to be energy saving so that your body and you are in job. Because like you said, the cerebral part of my brain tells me, I okay, I should probably be working out longer than seven minutes.
[00:21:04.980] – Dave
It's funny because if you're doing standard high intensity interval training, I was a very early voice in that movement about 10 years ago. And it's just better than doing long cardio. But it still sucks. You got to get on the travel and go to the park and kick your ass for a whole minute. And then you're really hurting and then you slow down and then you do it again and it works better. But it takes 15, 20 minutes and you're cooked when you're done. It's not that pleasant. So imagine my surprise when the idea of Re Hit came out. And this is one of the things that says, oh, there's unique signals you can send it into your operating system in your body that cause it to adapt rapidly. They're literally what a computer hacker like me by training would do. Oh, look, there's an opening in the system. We can exploit that vulnerability. And what it turns out for the body is that even better performing in high intensity interval training is a five minute protocol that takes 20 seconds of hard work. And it works better than a 10 minute protocol with 40 seconds.
[00:22:11.040] – Dave
You actually get worse results if you do it longer. What the heck? And that's because it's getting exactly the right signal in and then having the peace and freedom and energy to make the change versus it's selling beyond the clothes. You ever have someone do that? Okay, I'll buy it. And they keep telling you how good it is until you finally just walk away because you're just had enough and you don't even buy it. Well, when we do high intensive interval training or even worse, we just hop on a cardio bike and do valleys, what we're doing is the body is like, I got the signal and you're like, you will listen again. And you just do it over and over and over. And finally the body is like, I'm too tired to change. Screw off, and then it won't do it. But I'm a good person. I sweat it all over myself. I can wring my shirt out. I worked hard. I should be rewarded for working hard. No, you get rewarded for getting a signal in and then making the body change. That's the smarter side. The harder side is just what you think works better.
[00:23:05.090] – Dave
The harder side is masochism, and it's guilt and shame taught by a culture of people shaming each other for naturally being lazy. Screw that noise. I am lazier than you, and that is why I have ideally five New York Times bestsellers and a giant podcast and all these companies because I didn't want to do any work. Each of these companies solves a problem for me and many other people. And the problems are all derived from I don't want to do that. It's too hard. Let's make it easier. It does not build soft humans. It builds very powerful humans when you solve problems. It also can build soft humans because if everything is easy and you never have to work hard on anything, you don't adapt and improve. My understanding of reality is that when humans have all their electricity working, they will choose to do hard things or painful things because it's worth it. And it's totally true. You can have a soft world. The invention and the things that I'm creating and that many people create, they make life easier so you can grow and evolve. It's also false to have an easy life so you never do anything. Those are different things.
[00:24:10.520] – Allan
Yeah. So our body wants us to be lazy, and that's about conserving energy. So again, we can survive during the famines and this and that. Now, you in the book share, like, this is this overriding line of how the whole book is structured, is the six steps of energy success. Could you walk through that a little bit to help us understand these stages? Because I looked at them as stages of do this first, because if you don't do this, you skip forward, your results aren't going to be quite as good as they would otherwise be. But can you walk us through some of those? Because I think that's really important.
[00:24:47.520] – Dave
You're going to have to give me a second. I don't have the book.
[00:24:52.160] – Allan
That's cool. I'll walk you through that. Okay. The first one is…
[00:24:54.440] – Dave
If you walk me through them, it's funny because there's a structure of the book that I have memorized, and that's a tool for educating about one of them, but that's not something I typically run through. So walk me through them and I'll explain each one for you. That's really helpful.
[00:25:05.440] – Allan
So the first one is about removing friction.
[00:25:08.160] – Dave
I thought that was going to be it. Yeah. All right. If you believe that suffering and struggling makes you stronger, you should drive around with the brakes and the accelerator on all the time because it's harder. And we're actually doing that all the time. So the easiest way to do things smarter, not harder is to say, What are the things I'm doing that are creating friction in my life and stop doing those? It's just a lot easier to do that than it is to give your car more horsepower to overcome the fact your brakes are on. And we don't think of it this way. Most people, especially performance oriented in a type A people like I've been, well, I'm just going to work out more. I'm going to do the hard thing. But that's not smart. But what's smart is look at for where you're causing slowness. And it could be you didn't put the right raw materials in there, or it could be that there are areas where you're leaking energy or using it in ways that don't make sense. And that's when you stop those. And magically, you can double your performance just from doing that.
[00:26:10.210] – Allan
Yeah. The second one was about loading up on raw materials. And I want to dive into this one because I think in my mind, this is where we get a lot of bad advice. But can you talk a little bit about raw materials?
[00:26:22.440] – Dave
I've written a best selling diet book that's helped people lose two million pounds. And I've written an antiaging book with some food in it. I've written a fasting book. So I feel like I always write something different about food, but I've written enough about food. So this isn't about food per se. It's about making sure that you have a couple of nutrients that are missing from the world of biohacking and that are affecting everyone. So what I'm looking for is what is the smallest thing you could do that affects the most systems in the body? And there's only two supplements that are the focus for this part of the book. They're foundational and they're not even sexy. One of them is minerals. Right now, the food we eat doesn't have minerals in it because we've been destroying our soil with glyphosate and with industrial agriculture. So the minerals just aren't there or they're not available for plants. And then you eat the plants, the plants themselves lock up their minerals. So even though the minerals are in the plant, you can't get the minerals. And that's actually one of the sources of friction in the book.
[00:27:22.240] – Dave
So if you can believe that you're eating foods that pull minerals out of your body and you're not getting minerals from the food, if you restore minerals in the body, you can make electricity better, you can fold proteins better, and every bio hack, every exercise, every thought works better when you have the raw materials there. So you need your macrominerals, a mineral supplement, and then you need trace minerals. And that's why my newest coffee brand, which is called Danger Coffee and dangercoffee.com, it's actually full of trace minerals that we add back in. So when you drink the coffee, you get trace minerals and electrolytes to bring minerals back into your cells. On top of that, most people by now who've listened to my content or yours or many others have heard that vitamin D3 is good for you. And it is. In fact, during the last three years of government insanity where they never once talked about the fact that it reduces your chances of getting respiratory infections from any source by 20%.
[00:28:17.930] – Dave
I guess they overlooked the 100 plus papers that said that, but they were pretty scared and doing other things. So anyway, we know it's good for us. But a lot of people don't know that it's good for us because it helps to drive calcium into cells. It does many other things as well. But it's partners, vitamin K2, which keeps the calcium in the cells so that you don't get calcified arteries, and vitamin A that escorts other minerals into the cells, and vitamin E that also even affects iodine levels. If you were you take your vitamin DAKE, which is what I call it in the book, DAKE, and your trace minerals in danger coffee, and your macrominerals from many of the available mineral supplements, that combination, it's not sexy, it's not a new tropic, it's not a sex enhancement formula, it's not a sleep formula, but it makes everything else you do work better. So this is the lowest common denominator missing from everybody two recommendations in the book. And I talk you through why that matters. And it matters because if your body isn't getting the raw materials it needs, it will feel anxious.
[00:29:21.500] – Dave
And when your meat operating system feels anxious, you feel anxious. So you have this sense of dread and impending doom. You're just like, Something's not right. I don't know what it is. It's probably my wife. No, it's not your wife. It's the fact that you have a hardware problem right now and it's trying to send a signal to you and it doesn't even know what it is because your body is incredibly stupid. It's just really fast. You are very smart. You're just very slow compared to your body.
[00:29:47.380] – Allan
Now, another area you went into here was to pick your target areas. We talked a little bit about that at the beginning and to track it. How does someone know what would be the low hanging fruit, maybe the first target areas they should should be considering someone over 40 who is overweight, maybe starting to really get interested in taking better care of themselves, how would they know the target area that would matter most for them?
[00:30:12.000] – Dave
Well, there are five big target areas. And the reason I know about the target areas is because I opened an upgrade labs, which is the first biohacking center on the planet. I created this idea that what if you came somewhere where all the tools that the crazy billionaires are using were available for you to use it? It's not a gym. But if you go there, you might not need to go to the gym and does a bunch of other stuff you can't do anywhere else. So after eight years of running this, it's now a franchise. You can go to ownandupgradelabs.com and you can open one in your city. So there's more than a dozen in the process of opening right now and more people are buying them every day all over North America. So I want this to be accessible. But in the meantime, if you go to daveasprey.com, I'm putting a quiz up. By the time the book launches, it'll be up there that will help you do this, or you read smarter, not harder, and I'll tell you how to intuit this, but it's better to use a quiz.
[00:31:03.600] – Dave
And what's going to happen is you're going to choose your number one and number two. And here's the list. You might want more muscle mass. This is really important. You lose muscle mass, you'll lose metabolism, and you're more likely to die. And in general, you need muscle mass. So that might be your top goal. Your next one might be cardiovascular function. You know what? I get winded going up the stairs. I don't like that. I can't play with my kids. That might be more important than putting on muscle. That means you can do both. You got to pick the order and pick the priority. And those two actually don't go well together. You're not going to run in a marathon and get swallowed at the same time. It's not how biology works. The third thing is you might say, I want my brain to work again. For me, that was my most important thing. I just want my brain to work. I'm so tired. I'm in my 20s. I weigh 300 pounds. I have chronic fatigue syndrome, my career is taking off and I feel as dumb as a post. And there were reasons for it.
[00:31:52.370] – Dave
So maybe your brain is a big thing. You don't normally go to the gym for your brain, but that might be your biggest goal. And if you go to upgrade labs, we'll do neurofeedback, we'll fix your brain if it's something that can be done that way. The next thing is you might say, I want my energy back, so I'm tired all the time, which is exactly the same as saying, I want to lose weight. It's actually the same techniques. If you're putting your electricity into storing fat, then you're not putting it into having energy. And then after that, some people are now saying, I want the ability to manage my stress better than I do. In fact, for the first time ever in history, in surveys, people are asking for the ability to manage anxiety more than to lose weight. For 35 years, the number one goal has been I want to lose weight, I want to lose weight, I want to lose weight. And now they're saying, I want to not feel all this stress. I want to not feel all this stress. And we know whose fault that is, Pfizer's. But there's all sorts of things that go into stress, lack of human connection, all that.
[00:32:49.570] – Dave
People don't know what it is, but they want resilience. And each of those five things, did you want your brain to work better or did you want to manage stress better? Which matters more? And people say, oh, well, I think it may be stress management matters better. Okay, how does that compare to muscle mass? Well, it turns out that a lot of people don't necessarily know what would be better, muscle mass versus stress resilience versus something else. So we use a statistical model with the quiz and then Upgrade Labs to help you figure out what's really at the top. And once you know you're number one and number two, you can choose the techniques that give you the most of what you want for both of those categories. And you'll get side benefits in all the other ones anyway. Anytime you improve one thing, you improve everything. But it's really amazing when you say, Wow, I'm going to consciously choose a biohacking technique that meets my number one and number two goal the most. And then when you do a five or a 10 minute thing that might be mildly difficult and it pays dividends in two different areas you care the most about, you'll just sit down and go, That was worth it.
[00:33:54.580] – Dave
And your operating system, your meat will not resist things that are worth it. It'll just resist things that aren't worth it. And right now, the spin class is not worth it. You go because you trick yourself with habit. You go because there's loud music and then there's someone shaming you into peddling faster and probably because you have some friends there. So you're getting a little bit of community but generally your body doesn't want to do that. And eventually you can get yourself hooked on endorphins from doing it. It's just not a way to get super healthy, but it might be really fun. If it's fun, you should keep doing it. If you're like me, and then it's your idea of suffering without a lot of results, I'll show you how to get six times better results in five minutes, three times a week than you're going to get from going every day to a cardio class. So let's stop doing cardio classes. Let's take all the time we were going to spend there and use it to meditate. Oh, except meditation is a waste of time because there's five ways, and it's harder to get the results of meditation in less time.
[00:34:51.120] – Dave
So you might as well, when you're doing that hour of meditation, instead of doing a meditation that's mildly effective, do a meditation that's strongly effective for your brain and combine it with breath work, which in studies works better. Who would have thought? I'm just saying your life and your time and your energy, they're so precious that because we've been programmed by society to believe that struggling and suffering is good, we do stuff that barely works and is really hard, and then we reward ourselves for that, and then we feel shame for doing stuff that works better but isn't hard. I'm done with that. I'm not ashamed to be lazy. I am lazy, and it's made me profoundly powerful, and it's let me change the world. And I don't want to spend one more ounce of energy on anything than it takes. And every time I waste energy on something I don't want to do, it's a crime against myself. That's how much I embrace laziness.
[00:35:46.200] – Allan
And what you just said there really wrapped around, really, the last few of these was you're sending signals to your body, whether you know it or not. And so that extra work you're doing is it's telling your body something's just not right versus doing it the way that your body would respond to and understand and then know. And if you're pushing yourself that hard, you're probably not recovering the way that your body needs you to. So you're not recovering like a boss because you just keep beating yourself up thinking that's how I'm going to get that nail in there. And so I'm the hammer. Everything is a nail. And then the final bit of this was to evaluate, personalize, and repeat. And I think if you go through this book and you do some of these things, particularly in the areas that matter most to you, you're going to move the needle. And as soon as you start moving that needle and you see it, it should encourage you to double down on that to figure out what's working, what's not, and really get to the value of your time and your energy and make the most of it.
[00:36:51.460] – Dave
You said it, and what I've learned from my own path in biohacking where I started out just by fixing my brain and fixing my body and then upgrading them is that when you do one thing successfully, it generates another slice of free energy. And if you invest that free energy back into yourself, any personal development, you can very quickly develop super powers. What a lot of us get stuck on, including me, when I went to the gym for 702 hours, 90 minutes a day, six days a week for 18 months, that was wasted time. And I did not lose any weight during that time. I got strong, but I still had a 46 inch waist. And if I'd have known what was in this book in that 702 hours, I could not only have lost the weight, got my energy back, fixed my brain, I probably could have learned massive amounts of meditation and trauma resolution and probably been a lot less of a jerk in my 20s. I could have done a lot. Instead, I struggled and I suffered and I lifted the heavy stuff and I sweated. But it wasn't the best path.
[00:38:00.740] – Dave
It was just the path that I found. And a lot of us are on a path that doesn't give us extra energy. That extra energy goes back into being you, and it goes back into improving you. When you do it, especially all of my works I read, and if I'd have just known this when I was 20, do you know what a monster you would be when you're 30 if you got into this when you were 20? And you just took the same amount of time you're spending now, but you applied it in a targeted way towards what you cared about. By the time you're 30, I have whatever career I want, I have whatever degrees I want because I have so much energy, I could pay attention all day long. I have the friendships I want because I had energy all the time. So much energy that I could actually notice when I was acting like a jerk and change my behavior. I have the relationships I want. All these things could happen. Or you could just do the hard stuff and barely make any progress. But that's okay. Have beer at the end of the day.
[00:38:51.380] – Dave
You get to pick. If I'd have just known, oh, my God, the time I wasted. I want it back.
[00:38:57.220] – Allan
Well, we can't actually get it back. But what we can do is make the most of what's in front of us. And that's what here. Now, there is one thing that is something that was behind us that I really think is coming to light for me a lot more. I think before I pooh poohed this as, okay, yeah, we all have hard times, we all have struggles. And someone bopped us in the head at some point in our life when we were younger. And it's been in the last few years, and it's probably got a lot to do with COVID and some of the things that happened there that I'm getting a better understanding of what trauma is doing to us and what we need to do for ourselves if we're really going to be… I think one of your books was actually called Superhuman. But if we're going to improve ourselves, this is something that we have to explore. Can you talk a little bit about trauma and how that can derail all of us?
[00:39:58.400] – Dave
Yeah. If you accept the part of the book that there's a third of a second gap between when something happens in reality and when our brain gets the first electrical signal that something's happening. It means someone else is in charge for a third of a second. What trauma does is it programs your operating system to be responsive and reactive to feelings or to things in the environment, even if they're not something that's a threat. What that means is when someone who looks like Little Johnny who beat you up in fifth grade, when they walk into the boardroom, you're going to feel a wave of unease and maybe even a fight or flight response that makes no rational sense unless you realize that your operating system is doing this to you because it thinks there's a threat before you could see the threat. You don't even see it for a third of a second, it's already identified a pattern and it's already put you in distress mode. That's the equivalent on your phone of having an alert pop up. Imagine if you didn't turn off all those annoying alerts and you pick up your phone and literally 500 alerts are going off where you're just trying to compose an email, you can get anything done.
[00:41:05.540] – Dave
Your operating system is full of useless, meaningless alerts set up by old traumas. Every time you process the trauma and release it fully, the alert stops and you're no longer triggered by that. And then that frees up a huge amount of additional energy. I had to do a lot of work on this, and that's the core process that I teach in the final chapter or second to last chapter in smarter, not harder, where I talk about spiritual hacking. And there is a structured process called the reset mode that is a part of my neuroscience facility. This is a facility where you go in to spend five days, really intense, hard days just to be super transparent. And that replaces at least 20 years of daily meditation practice. Your brain can do things that only very advanced meditators can do because we're using computers to show it to you. And what you're doing for part of that process is this reset mode that goes in, lets you selectively turn off reactive patterns that don't serve you because every reactive pattern sucks energy, actual electricity away, and it pulls you out of being present and focused in the way you want to focus on, and it makes you react to something.
[00:42:17.580] – Dave
Marketers are good at pushing these buttons and governments are exceptionally good at pushing these buttons. My desire, what I'm working on with all of the companies that I'm either owning or running or advising or investing in is that I'm working to make humans very dangerous because the most dangerous human is unprogrammable. They actually have the power. They have so much energy and so much awareness. They are going to do the right thing, and who knows what they might do? But they're free to do it. I believe from my studies of biology and psychology, we're actually wired to be nice to each other. A person who is at full power and aware of themselves will help the little old lady across the street and will stand up to injustice and will not be programmed by mass psychosis to force other people to do things they don't want to do because it's unkind to force people to do things. Whatever it is, if they don't want to do it, they don't have to do it. That's how the world works. Because if you can force someone else to do something, then they have the right to force you to do something, and none of us wants to live in that world.
[00:43:20.580] – Dave
So we all got programmed, at least most of us over the last couple of years, using these manipulative tactics. If we all had the amount of energy that we are capable of having, we all would have laughed and continued on with life. And I don't want that to happen again. I don't want to go through all the suffering that I went through because I was programmed by companies who told me that if I just worked out enough and ate a low fat, low calorie diet. Dude, I spent 702 hours struggling and suffering. I did not get the results. It took me that long to realize that I was chasing a fool's errand. I want people to be free. And the kind of peace that we can have on the planet, it's when everyone could do whatever they want. And everyone is dangerous because who knows what you might do. But that danger, when you choose to be peaceful, that's awesome. The peace that happens because you're so depleted of minerals, you're so tired, you're so programmed, you're so distracted, you just can't get up off the couch because you got nothing left. That's peace, but it's also hell.
[00:44:19.550] – Dave
So there are forces for whatever economic reasons or other reasons. They're trying to make that world where we all eat fake foods and really have no choice. I just don't think that world is going to happen. I'm not going to let it happen. And there's lots of people who are doing energetic practices to make our biology so powerful that you can't trick us. And you can't feed us garbage and tell us we feel good because we noticed when we don't feel good because we've actually felt good for once in our lives. I didn't have any of this before I was 30. It wasn't natural for me. So I'm working out as many people as possible, wake up and just say, you know what? You can believe that whatever thing works or whatever thing doesn't work. I don't care. I just want you to be in charge of you. And to do that, you have to have the power and the electricity. As soon as you're in charge of yourself, you're dangerous and I want to be your friend, whatever you believe.
[00:45:08.940] – Allan
And again, you finished out the book with this phrase or with this topic, you do you. And that's why I said when you under promised and over delivered with the title of this book, because, again, this is about you taking control of your life, you making decisions for yourself, making them in your own self best interest. But in your own words, could you go through a little bit about how you define you do you and what that means for you?
[00:45:38.900] – Dave
It's a lot of what I just talked about there. The reality is that we don't all have the same goals. If your goal is to be the fastest human on the planet, you're going to do something very different than someone whose goal is, you know what? I want to be an amazing provider for my family, and I want to come home with the end of every day, and I want to just be full of energy and calmness to play with my kids. By the way, that is a huge heroic act. It's really hard to do that. I'm a dad of two teenagers. The number of times that kids ask the same stupid question over and over, Chew with your mouth closed, Chew with your mouth closed, don't write your name on the wall. How many times can you say it before you just go crazy? Every parent has had that thought. I can tell just by the way you laughed, you've had kids, right? Okay, that's actually being in charge. That's you doing you. Because a lot of times you come home, you're just too tired and you're going to yell your kids. You're not glad you did it.
[00:46:31.420] – Dave
You didn't want to. You didn't choose to. But your operating system did because you didn't have the energy left. You do you means you get to pick your goals and you get to pick what's worth it for you. And the reality is that your decisions are about where am I in life right now, biologically and emotionally and spiritually and all that, and what's my goal? And you got to respect the fact that someone else might not be where you are and their goal may be somewhere over here. You do you, which means they can do them. And if you try to force someone else to do you, I hope that person is a really dangerous person and they stop you.
[00:47:05.700] – Allan
Well, I hope you're a really dangerous person and you don't even go there because you are focused on what's best for you. And you're listening to this podcast, so I'm pretty sure that you're more like that. And so this is your opportunity to go through, find some things that work, apply them in your life. Again, he's going to give you the tools to know where that is. And then just learn how your body is working and how the laziness principle and conserving energy and using energy where it's most valuable and not wasting it is really going to help you move the needle on this. So, Dave, I really appreciate this. I'm going to end this with one question I ask all my guests, and I actually got this from you because you were doing this with your podcast way back when. I don't know if you still do.
[00:47:56.470] – Allan
But this is my question is, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?
[00:48:07.980] – Dave
Three tactics or strategies to get and stay well. Number one, define what well means. You gave your definition. Use what's in smarter, not harder to figure out those five buckets. How much of each bucket is your recipe for wellness? If you don't know that, it's very hard to do the other part. After that, find a way to objectively measure wellness. And it can be something as simple as how good of a day was today? If you write that down every day and you plot it against what you eat, you might just thought, every day when I eat a fakeburger, it's actually not as good of a day. I wonder if they're correlated. Yeah, they are. But maybe you get heart rate variability on your sleep monitor. You can do all these different things, but pick something that you can track over time that doesn't take a lot of work to do. Maybe you get a continuous glucose monitor, and for a month you track what every meal does to spike or not spike your blood sugar. So then you realize, huh, I never knew that Oatmeal was actually junk food for peasants. Who would have thought?
[00:49:07.510] – Dave
And then you find that out and you stop eating it. Or before you eat it, you have a bunch of eggs. Fine. Those are things that matter, but you got to have the objective measure, understand your meat operating system, your body, it will lie to you. It will change your perception of reality to make it in charge. It will not let you see these things. But when you have measurement, it pokes a hole in that veil, and then you can see what's going on. And the third thing, if we're looking for wellness, I'm looking for a foundational behavior that's going to affect everything else. So I'm going to split that into two directions. One of them is take your trace minerals and your vitamin day because it affects everything. The other one would be learn how to sleep like a boss. And on that one, if you go to sleepwithdave.com, that is my free sleep training. It's also the best URL of my life. It's a free… I just teach you everything I know.
[00:50:01.060] – Allan
Does that really work for you? Does that?
[00:50:03.640] – Dave
Yeah. It's not my only page, that's different.
[00:50:08.750] – Dave
There you go. Those are the three.
[00:50:10.580] – Allan
Thank you for that. Dave, if someone wanted to learn more about you and learn more about Smarter Not Harder, where would you like for me to send them?
[00:50:19.700] – Dave
Go to daveasprey.com, and that has everything there. And get the form of smarter, not harder that works best for you. As an author, I'm always honored when someone wants to listen to my voice. I've read the whole book for you. Or absorb it however you want to absorb it. But orders now, right as it's launching, helped a lot of other people find the book. And I'd be grateful if people just say, no, I'm going to read it at some point. I'll pick it up now and do Dave a favor.
[00:50:45.230] – Allan
Great. Well, Dave, thank you so much for being a part of 40+ Fitness.
[00:50:49.980] – Dave
Allan, it's been a pleasure. Thank you.
[00:51:00.000] – Allan
Welcome back, Ras.
[00:51:02.780] – Rachel
Hey, Allan. That was a fun conversation. I love a good biohack. I love working smarter, not harder, but there's a time and a place for these types of little shortcut, these little tricks.
[00:51:13.600] – Allan
Yeah. It's important in the context of what Dave went through. So Dave was a very successful young man in the tech industry making good money, but realizing that what he was doing and noticing it, realizing it a lot earlier than I did, that this was not a workable solution for him. He needed to do some things to improve his health. And in doing his own, going on his own journey, found things that he needed to resolve in his life to open himself up to be a healthier, better person. And we're all going through that at some stage or another, we realized, oh, okay, this is not where I belong. I'm in the wrong neighborhood of health and fitness, and I got to get myself to a better place. And so he did a lot of those things. And then he wanted more. He wanted to tweak that and bump that up a bit. And so that's been his mission for a long, long time because I've been listening to him online for a long time.
[00:52:16.090] – Rachel
[00:52:16.460] – Allan
And when you say the term biohack, I get a little cringe for a moment, only because some of these things are unproven, just whack. I don't mean that a bad way, but there was a phase there where all these guys were talking about Ayahuasca. Okay, it's basically this thing that you drink. It's toxic, it's terrible. It basically puts you in a hallucinetic state. So they'll go there to these hot cabins and they'll sit out there and they'll drink this stuff and they're puking their guts out and they're having all these hallucinations. And the principle is that it's supposed to help you resolve trauma and untold things that are going on in your head. So people who've done it again, they get into all this other stuff. They're people who swear by it. Yeah, go do this and it's going to enlighten you. But you go and make sure you do it with a good shaman that knows what they're doing. I'm like, okay, because you're going to apparently go to some scary places in your head. Sounds a little out there. Right. And that's the thing is that the thing is some of this stuff is out there and not meant for you.
[00:53:33.260] – Allan
And so I would say when you look holistically at where you are today, are you already really fit, really healthy, and then just want to move up 1 % where 1 % actually matters? Or are you someone who's really struggling with your weight, really struggling with your fitness, not sleeping well, dealing with stressful things and just really not in optimal, not in a good place, not even in a good place, then these hacks, while they sound great, Oh, you mean I can get fit just working out three minutes a day? And the short answer is you can get more fit. But there's other things to consider, and that is, okay, if you can't walk up a flight of stairs today without getting winded, okay, spending three minutes on a vibrating platform is probably not where you need to spend your time.
[00:54:36.660] – Rachel
No. And probably, hit training wouldn't be so good for you either.
[00:54:40.340] – Allan
And hit training might not be the best thing for you. But you go talk to a doctor and the doctor says, Okay, look, there's nothing fundamentally broken. You should be able to exercise. Then the reality of it is going up the stairs, get you a little winded, walk back down and walk back up.
[00:54:58.040] – Rachel
[00:54:59.110] – Allan
Yes. And so instead of going up the flight of stairs once, go up twice. Yes, you're going to be winded. Yes, it's going to suck. And it's going to take you twice as long to go up the stairs as it would have to just walk up the flight of stairs. But if you do that regularly, then going up the flight of stairs once is not going to be a problem for you because you've built a level of fitness that allows you to do that. As you work on lowering your body fat and your overall body weight probably goes down, you'll find your carrying less weight up those stairs. And as a result, you're able to go up the stairs easier. So you can build fitness with an investment of time, with an investment of effort.
[00:55:43.310] – Allan
And sometimes an investment of money. But the slow route is the easiest route a lot of the times. And so where Dave is talking about hacking this, this is at a point where he's already reasonably fit. And because he likes to do other things besides work out. He just doesn't enjoy working out, which I can respect. Most people don't actually like the idea of working out. And that's why there's a lot of people that don't is he wants to find a way to get the same results or stay where he is without putting in a whole lot of extra time. So finding a more efficient way to do something makes a ton of sense for him.
[00:56:28.980] – Allan
But if you're not even close to the fitness level you want, these little hacks are not going to move the needle for you very far. And as a result, you're not going to get the results that are promised here or you think are there because that's not how you get there initially. You got to do a little bit of the work first, get yourself to a base, and then you can start looking at these other ways to improve from there to optimize, if you will. And so I think that's where a lot of the breakdown for me is. It's like, no, there are really no shortcut, but there are ways later on that you can be more efficient with this. But you're not going to stretch for 30 seconds and then your mobility is fine for the rest of your life. You've got to get out there and move. You've got to teach your body full range of motion and be strong in all of those ranges. And that's just time.
[00:57:23.910] – Rachel
For sure. Yeah. The other part of what you discussed with him was the you do you concept. And I love that phrase because we are all so different. And so how we choose to move, what we choose to eat, what diet we follow, it's just so individual. And the reason why I enjoy these conversations with you, Allan, is because we have had, the two of us have very different backgrounds. You spend a lot more time with weights in the gym. I spend a lot more time just running out on the road. But we achieve our own personal goals or health and fitness needs in different ways. But we're basically pretty healthy versions of ourselves. That's why the you do you phrase is so brilliant because we are so different and we can achieve the same ends with just different means.
[00:58:18.920] – Allan
And that's why you'll see these workout videos and this or that. And they're saying, okay, this is how you get six pack abs. Do this workout. This is the workout I use. And then you're like, Well, dude, you were an Olympic athlete in your 20s. And then you've never lost it. You've never been where we were or where we are. And so I'm not saying any of this is wrong. Dave does his research, and that's what I appreciate about him. Some other folks are just a little out there and a little wack, but Dave does do his homework, and he tries this stuff, and he invests his money in it and time. And so where he is and what he wants to do with his life, he's at a different place than you are. I'm at a different place than you are. And Rachel's at a different place than you are. And so as you're looking at your journey of what you need to do, you just need to be realistic with where you are. And if you live in a town where he has one of his labs or one of the franchises has opened up of his lab, go out and have fun.
[00:59:33.350] – Allan
Go out and check it out. You can go if there's cryotherapy labs that they can put you in and say, okay, this is going to do this. They can put you in a hyperbolic oxygen tank. There's all these different little things you can do. And if they make you feel good, great.
[00:59:48.690] – Allan
But don't expect to go into one of these things and come out like Superman or superwoman. But it's not going to happen. That's something science fiction, and it's just not. But there are ways to be more efficient with this stuff to go through it. And if you don't enjoy it, then there are ways to be a lot more efficient with it. You don't need three hours. You can get great workouts in a shorter period of time. And so it's just a function of putting it together in the right way for you. I had to figure it out myself. I tried to do the Insanity workout. They looked great in the video. I wanted to look like that. And I didn't, couldn't.
[01:00:35.680] – Rachel
It's tough. I've not done it myself, but that's tough.
[01:00:39.420] – Rachel
But it's always to have options.
[01:00:40.680] – Allan
It is. And so you try something and try something different and you go through the process. But I would just say is when you start this stuff, I think it's really important for you to think about where your head is.
[01:00:57.780] – Allan
Because if you say, I don't like working out, I don't like exercising, then I would say then you don't really want this. You're thinking about fitness, but you don't really want fitness because what you're doing in the gym or out on the road is training. It's not a workout. When you actually have the right mindset for this stuff and you actually wrap your head around it, it's like, Oh, I'm training to be that really cool grandpa. I want to be the grandpa that can go do what the kids are doing and be out there running around with them and rolling around on the grass and doing that stuff because I'm not worried about it. I won't even think about it then. Because it'll be play, it'll be fun. I don't have to worry, I don't have a plan to get back up. It's just role play, do the thing, and I want to be that grandpa. I see it as training. And then the word training has a very different connotation. If you think through your brain of the good things that you've accomplished in your life. There was typically a state called training at the front of it, or you could have called it studying, but there was training, and the training improves you in a designated way.
[01:02:20.560] – Allan
And so if you say I want to be faster, then you can train for speed. If you want to be able to run further, then you can train for distance. You want both, then you affect your training plan to give you some of both. You can be stronger and you can put your training plan that's going to do that. And then you put these all together and you might say, well, okay, if I add them all up, be able to run longer, run faster, and be stronger. Wow, that's eight or nine hours a week. That's a lot. It's not. But if you think it's a lot, then you can say, Okay, what are ways for me to be more efficient with this in a way that's going to let me accomplish all that? And that's where when he talks about, he talked about reaching the peak and then allowing recovery, what he's talking about is true hit training. So you can build speed, a lot of speed with hit training because that's what you're doing. You're running as freaking fast as you can. You're moving as fast as you can. That's speed. So you can be training for speed, but the way you're training for speed is not just normal sprint stuff.
[01:03:27.780] – Allan
You're actually packaging it in a way where you're reaching your max and then you're recovering. And then you're running for max and then you're recovering. And so you're building speed and you're building some of your stamina, your V02 max, which is going to help you for your longer runs. So instead of doing longer runs all the time, you just change up your training a little bit. And you use one of these hacks, if you will, that is scientifically based and makes sense. And for a lot of people to be like, Okay, that worked for me. That really worked. And then there's just going to be other people that are like, I don't like getting my heart rate up to 100 % like that. I don't like being in that space, that pain space. And so don't. But try it if you want to tweak it. But the whole point is, if you're thinking speed and distance, you're not at a baseline of fitness. You've worked up to a point where you're actually trying to accomplish something special, not just being able to go up a flight of stairs. So there's a point there. And that's what I'm saying.
[01:04:33.360] – Allan
So you don't necessarily want to be doing hit training when you're trying to work on going up a flight of stairs. Just go up the stairs more often, and that's going to help you be able to go up the stairs better. If you want to be a little bit stronger, just start picking up heavier stuff and you'll get stronger. But you could do all this reasonably. And if you just want to go at this with short cuts because you don't like something.
[01:04:56.640] – Allan
Then just realize those short cuts probably aren't going to get you the results that you really want. And so the more you use your brain, your mindset, and say, I'm going to embrace this as training.
[01:05:10.920] – Allan
Therefore, I don't have to necessarily like it because I didn't like sitting there with the blind studying for the CPA exam, just answering all of these accounting questions in a book, a multiple choice book, and then checking my answers. I didn't enjoy that, but the outcome was important to me. So I trained, I studied. And if you can get your brain wrapped around that idea that sometimes you're going to do things you don't enjoy, sometimes you're going to do things that take more time than you would want to put. But if the outcome is worth it…
[01:05:46.640] – Rachel
Yeah, then the training is worth it.
[01:05:48.440] – Allan
Then the training is worth it. And I think being a great grandfather.
[01:05:53.000] – Allan
And by that, I mean a great grandfather and then eventually a great grandfather is important. I just that's something that's important to me is to be that guy that I don't want to be a spectator. I want to be a participant. And so as you think about what health and fitness means for you, then you see these elements here we talked about during this episode with Dave, and look at them, look at them holistically, look at them deep and objectively and say, where am I and what can I do? And then it's the you do you. I'm not going to tell you to meditate or do yoga or travel to Tibet. Find something, try it, try it long enough to see if it's working or not working, and then chuck it if it's not. I've tried meditating good for about a good five minutes.
[01:06:45.920] – Allan
And then I'm building lists in my head. List of stuff I should be doing besides sitting there meditating. I'm building those lists in my head. And so it's like, okay, I know that 5 to 10 minutes is a sweet spot if I'm going to sit down and do it. The other thing I know is I can't be in an office space where I have access to a phone or computer. I literally need to be somewhere where there is no technology around me.
[01:07:14.530] – Rachel
[01:07:15.540] – Allan
Right. So I am in it and I don't have anywhere else to be. Those are the things. So for me, I have walking meditations that I do when I get by myself on some of the beach places I talk about here in Bocas. And so when I get to those spaces and I'm walking and there's no one else around, I'm able to do the walking meditation. And so I turn off everything, turn off the text, turn off the ebooks, turn off everything, and literally just exist for a period of time, breathing and feeling and listening and all the different things. I'm able to do it there. But sitting here right now in my office, if I said, okay, after this comment, I'm doing meditation, I won't make five minutes because I'm thinking, crap, I got to post that podcast today. I got to do this. I got to do that, and I got the client call at this time. So my brain won't shut off that way right now, and I know that. Again, hacks can be great, but they've got to be used at the right time in the right way. So where you are to do you?
[01:08:16.140] – Allan
Those are all great things. So Dave's book is worth it if you're interested in looking at ways that are out there looking at the technologies and the things because he does a really good job of breaking it down, explaining why this stuff either works the way it works or should work the way that it's supposed to work. And you can get into that. But I would say that can't be your primary mode of operation because that's not going to move the needle enough to really matter.
[01:08:45.000] – Rachel
It's good to have tools. It's good to have options. It's good to have different things that you can try and experiment with. But yeah, you got to do the big stuff first.
[01:08:54.140] – Allan
[01:08:55.560] – Rachel
Yeah. Awesome. Great conversation.
[01:08:57.820] – Allan
All right. Well, Ras, I will talk to you next week.
[01:09:00.720] – Rachel
Great. Take care, Allan.
[01:09:02.100] – Allan
[01:09:02.860] – Rachel
[01:09:04.300] – Allan
[01:09:05.020] – Rachel
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On episode 578 of the 40+ Fitness Podcast, we meet Joey Thurman and discuss his book, The Minumum Method: The Least You Can Do to Be a Stronger, Healthier, Happier You.
[00:02:51.960] – Allan
[00:02:53.060] – Rachel
Hey, Allan. How are you today?
[00:02:54.900] – Allan
I'm doing well. I'm doing really well. How are things up there?
[00:02:58.380] – Rachel
Good. We're in the middle of the weird part of winter where it's taking a little long.
[00:03:04.420] – Allan
[00:03:06.540] – Rachel
Yeah. It's just the weather changes. We had single digits last week. Today it's 40, which really does feel like a heat wave when you're comparing it to the single digits. We're going to get more snow this weekend. It's just a roller coaster up here, but I'm making it through, making plans.
[00:03:23.850] – Allan
Good. Yeah. I'm, I guess as this is going live, I think is the days the 21st of February. So I just launched pre-sale. So as you're recording this, I'm actually getting ready to launch presale. And so that's going to go to everybody that had joined the waiting list. When I say there's an interest list, there's an interest list. And if they buy all the slots, I'm sorry, you can log in right now and you might not be able to buy a slot. It might be gone. But I'm planning the retreat and I'm ready. I've got it all mapped out how I'm going to do what I'm going to do. And so, yeah, it's one of those things, it's the calm before the storm where I'm like, okay. And it's anything new, anything, because this is the first time I'm doing this. But it's like with anything new, you have these second thoughts, you have these moments where you're like, What if no one wants to come down here that week? I know, I know, I know. But again, we're going to talk a little bit about this later, but people will say they want something, and then when it comes time to do that thing, they just don't.
[00:04:38.640] – Allan
And it happens. And we say it happened every day. We train people for a living. That's what we do. And so people tell us, it's like, Well, I want to lose weight. I want to get fit. Okay, put that down and pick that up. The simple advice, put that down and pick that up. And they know that. They're like, Yeah, I should have been picking that up all along, and I shouldn't have been picking this up. And so it's like, just start making these gradual changes and good things will happen. But we're not there yet. We're not ready, willing, and able, and so we don't. And so that's one of those things. I'm at that moment of saying, Okay, I'm going to put this out there to the world and I know how good it is. I know what's going to happen. Are you on board? And that's where that thing is. When you offer something new, it's like, okay, is this going to happen? So I'm in that little right there and it's a little bit of second thought, but it's where I am mentally right now.
[00:05:41.780] – Rachel
Sure. Well, it sounds like a really fun retreat and a beautiful part of the country.
[00:05:46.560] – Allan
Well, the world. Yeah. Well, in our country, yeah. But the cool thing about Panama is there's just so much diversity for such a small country. You have mountains with the coffee and the chocolate you have here with some chocolate, but the beaches and the jungle, you have the big city of Panama. You have the whole Pacific Coast, which has its own flavor. And then you have some of the more shady parts of it like cologne and all that. But anyway, that's a whole another part of the world, part of this country. But the thing is, yes, I am in paradise and I want to share that with people. But it's also a fitness retreat. So the point being is you can come here and find the most efficient and effective way for you to get fit the way you need to be fit. Not the way a coach wants you to be fit, not what you see on TV or magazines. This is you defining fitness on your own terms and then building a plan and making it happen. So I'm pretty excited about what the content is going to be about and where we're going with it.
[00:06:56.380] – Allan
But I need you here, because I guess that's the answer. I need people here. So check it out and go to 40plusfitness.com/retreat. The interest list is probably already over, so that link will probably take you to the page where I described the program. And then you can decide if there are any seats for VIP, whether you want to do VIP or general. But yeah, it's going to be pretty massive. It's going to be pretty cool.
[00:07:23.940] – Rachel
Awesome. Sounds great.
[00:07:25.850] – Allan
All right. And while we were talking about efficiency and all the other stuff. It's probably a good time for us to talk to Joey Thurman, right?
[00:07:35.920] – Rachel
[00:08:20.000] – Allan
Joey, welcome to 40+ Fitness.
[00:08:23.040] – Joey
I am a fresh 40, my friend. So thanks for having me.
[00:08:25.990] – Allan
you were 39 when you wrote the book and the way these things work. You write the book and then seven, eight, nine, 10 months later, the book is coming out. So this has been out for a little while. And so you're just turning 40. And so this is probably some top of mind stuff as you look at some of the differences when someone walks into train with you and they're not 25 years old and they've done a lot of things wrong or they've done a lot or they've stopped doing things because we're all really busy and we've got careers and kids and parents and all those other things. When you talked about the minimum method, I think that's what really hit me because the name of the book is The Minimum Method: The Least You Can Do to Be a Stronger, Healthier, Happier You. And it's almost like you read my book where I'm talking about wellness, those are the elements. You got to have all three of those or you're not living a balanced life. And the people that think they've got to spend hours and hours in the gym or hours and hours doing other stuff to get their fitness and health and all put it all together.
[00:09:40.900] – Allan
You've basically given us a shortcut and say, hey, just cut to the chase. Do these few things first, and then do these few things next and then do these few things, and you're stronger and you're fitter and do these few things and you're sleeping better and do these few things, and now you're even sleeping better. And now you're a ninja at sleep. And you put that together in a structure where, hey, flip to the back of the chapter and you're kicking it, man. But if you want to know why, all that's in there, too. So I really like that.
[00:10:15.080] – Joey
Well, thank you. Yeah. I understand that most people don't read a book cover to cover. You should read it cover to cover if you get the book or when you get the book, let's say. But at the same time, some people don't want to read the whole chapter. They just want to flip to the end and see where's my buffet of protocols and behavior change. And there it is.
[00:10:31.070] – Allan
Now I'm going to encourage them not to do that with your book. I know you say it's fine, but there's some things you put in there that I don't think you just want to skip to the fitness section or the nutrition section and miss some of the really good stuff that you have here. And one of those that you go through is the health and fitness myths. And again, there's a lot of this stuff that's been out there for a long time, and it's ingrained. And I think understanding that not everything you've been brought up to believe is true is really important for you to wrap your mind around why these other things are actually working, why you don't necessarily have to do it a certain way, or maybe the way you've been thinking about this is wrong. Can you talk about those myths and what people should be aware of that isn't actually true?
[00:11:28.840] – Joey
Yeah. There's a lot of them, and I didn't have room to fit every single one because it would just be a book of the miss. Maybe that's like the next one, the book of the miss. But yeah. Number one, still, for some reason, females, I think all of a sudden they're going to pick up a weight that's not pink, and they're going to look like the incredible Hulk. That's just not going to happen. You don't have enough testosterone, you're not having enough supplementation or illegal supplementation, if you will, it's not going to happen. I tell people this all the time, do you ever see a bodybuilder lifting a five pound weight? Probably not. They're lifting a high amount of volume, a high amount of volume load, and there's a lot of intent in that specific movement. And then they're in the gym for a long time and they're eating, breathing, sleeping, just that trying to grow, grow, grow. And most people are not doing that. And speaking of going into the gym and another myth, you don't need to work out for an hour. Who said it needed to be an hour workout?
[00:12:27.600] – Joey
I don't know where this arbitrary number came from. And how a workout isn't effective if it's not an hour. Well, how many times do you see a guy at the gym do a bench press and go on Instagram, maybe look at Joey Thurman Fitt's account for Seamus Plugg? And spend 10, 15, 20 minutes on there and do another set. And they do three sets in an hour. So is that more efficient as far as longevity and health as opposed to somebody that's in there for 20 minutes does 10 sets of a full body workout? Probably not. If you're just trying to get strong, yes, do a set, wait three to five minutes and lift as heavy as you can and keep doing that. But then you need to be in the gym for an hour, hour and a half. But your amount of work and load during that time is going to be completely different. So you can do exercise stacking where you're working out 10 minutes one time. You're doing a 10 minute walk out afterwards. Maybe you have five minutes to do three sets of bicep curls, why not do that? So it's cumulative load throughout the week that matters the most.
[00:13:22.060] – Joey
Same body parts two days in a row. You could do that. It's fine. That whole myth came from body building folklore where they're doing 20 plus sets of chest in a day. Yeah, your chest needs to recover when you're doing that. But you could do legs. You could do three sets of legs one day. You do three sets of legs in the next day. It's going to be fine. Look at the professional athletes. They're doing the same body part. They're doing the same drills, the same movements every single day. They're okay. They're taking some recovery days and some off days. So that's going to be fine. The whole carbohydrates are bad thing. I don't know where that happened. That's crazy because carbs are fiber, fruits and vegetables. If I said, hey, fruit and vegetables is bad. Most people in the Western car, we're going to say, no, they're great for you. Okay, no, there's carbs. Wait, what? So it's just crazy. All of these things that people will think and they try to get too much caught in the weeds of all of these myths and these protocols and these things that they're supposed to do or their neighbor does or whatever.
[00:14:16.840] – Joey
And then I really think about the overall consistent picture. Yeah.
[00:14:19.610] – Allan
And I think a lot of that is, well, so you see a friend and the friend goes and works out or you see someone and you look at the magazine and you're like, Okay, so how did Jack Hughman or whatever that was going to play a role? Or Downey Jr. Played Iron Man. And I'm like, Dude, it's the same age as me, maybe even a little older. And how did he get so ripped? And I'm thinking, okay. And I was even at the time blogging, and I wrote, I'm not Iron Man as a blog because I'm like, I don't know how he biologically did that, but I just don't know that I could mentally push myself to be in the gym that much to potentially supplement in ways that were not healthy and to change my body that drastically in a very short period of time. Because he was also in a Sherlock Holmes movie. And you're like, Okay, that's insane. But he did it and he kept doing it. And now he doesn't do it as much. So if you look at Iron Man, they don't really show you a lot of ripped out of uniform pictures.
[00:15:38.180] – Allan
But it's this whole idea that we have to be something that we see on a magazine and that if, oh, heaven forbid, we lift more than 15 pounds, we're going to become the man in the magazine. And those things are just not fundamentally right because we're not juicing and we're not spending that effort of that amount of time. And we don't need to for the basic levels of strength and fitness that we're after.
[00:16:06.400] – Joey
Yeah. I mean. Tell you what? I tell you how they did that. I've been the guy that's been hired by Fox and HBO to get those actors to that point. And you're going to pay me 10, 15 million dollars or a million bucks per episode? Yeah, you bet your ass. I'm going to just focus on that. I want to train Terence Howard before season 3 of Empire. His character was in prison. So I said, We need to make it look like you've just been in prison doing prison workouts and getting big traps and arms. So I trained him twice a day, seven days a week for three months. I showed up with all of his supplements, everything. I told him exactly what to eat. And that's all he did was I showed up to his place twice a day. And he didn't have to worry about anything but sleep, eat, work it out, and I showed up and told them exactly what to do. So that's how you can do that. But for most people, that is not their life. So it is not achievable to look like that. I've written articles for mental health, for muscle and fitness, all that stuff, even that they're not necessarily doing exactly that in the articles.
[00:17:01.230] – Joey
They have to fit it in there. They've got the amount of words. They're not putting some different things in there. Maybe you're sending them to a TRT replacement doctor. There's all these different or whatever hormones you're on or peptides. And there's all these things that you can't possibly do because your life isn't supposed to fit into your training. Think about that. You're supposed to fit the training into your life. And that's where people get it wrong. And that's why I apologize in the beginning of this book, not only for the entire fitness and nutrition industry, but also for my younger self. Nobody has the same 24 hours in a day. Nobody. You got kids, grandkids, you say you were in the same generation where we've got these children, we're still taking care of them, but you're not taking care of parents or whatever, we've got all these obligations. So it is not feasible for you to look like anybody else except for yourself. So stop trying to look unless you're a twin or quadruple or whatever. Stop trying to compare yourself to anybody else because you can't look like me, I cannot look like you.
[00:18:04.650] – Joey
You can only get in the best shape as you can with the time allotted.
[00:18:09.780] – Allan
Yeah. And the other side of it, if you enjoy it, I honestly enjoy spending an hour in the gym. It's my meditation time. It's my zen time. Guess what? No one else is talking to me time. And so for me, it's actually a pretty cool thing to go in there and do the old school, do a set, wait for 60 seconds to two minutes, and then do another set, and then just work my way through, feel every movement. But I'm still doing a lot of the things that you talk about, like time under tension and those types of things are still protocols and things that I follow, but I'm not in a hurry, and that's because I enjoy what I'm doing. But not everybody has that time or enjoys doing the things that I enjoy doing. So I have to taper that and say, Okay, so for someone who's time strapped, there are minimum ways, minimum methods, things for them that they can do that will get them the results they want without spending that much time. Now, you went through and like most fitness guys, I think we all… If we're all honest with ourselves, we're pretty clear that we're a minor, a little minor thing in the health and fitness aspects of all this.
[00:19:30.400] – Allan
So you did a little pie chart. And for me, if I did a little pie chart, I'd be like, okay, I have to admit, I'm 10 % of the pie. You got to work on these other things first if you want health and fitness. And your big one was sleep. Can you talk a little bit about why you see sleep as the most important thing you need to take care of? And then some little things that we can do right off the bat as soon as we get off this podcast because you and I are recording this, it's already 6:30, and so I'm going to be going to bed in about two hours. So what are some things I can do to sleep a little better tonight?
[00:20:10.050] – Joey
Yeah. So consistent sleep is one. If you can't get as much 7 to 9 hours of sleep or 6 to 9, depending on whatever research you're looking at, consistent, same time bed, same time of week. If you're getting five hours sleep, that consistency will regulate your endocrine system. So your 24 hours clock, which regulates your end, which regulates your testosterone, your estrogen levels, your cortisol levels. Right there, just the consistent sleep. If you're like, I don't have enough time to get seven hours of sleep, great, get consistent sleep. What it really thinks about that. So that consistent sleep will regulate that, will have you crave less highly processed, palatable foods the next day, which are nutrient devoid. So that'll help right there. And actually your cortisol levels are going to be down. They naturally raise in the morning, it's called the cortisol awakening response. Don't worry about that. That's an okay thing. But you want that cortisol to be able to go back down. So they're turning off the overhead lights, staying away from the blue light, wearing blue light blocking glasses. Those are all great before bed. If you can do that, one of the best things you can do is maybe take a walk at night as the sun is going down, preferably outside and look at the horizon as the sun is going down.
[00:21:13.960] – Joey
That's going to trigger your melatonin production and your adenosine production, which also makes you tired to work in parallel. That'll help you get a little more tired and a little sleepy. You're staying away from caffeine probably after noon ish is going to be okay. Depending on how you metabolize the caffeine, that's going to be very beneficial. But also your day sets up your night. So getting sunlight as early as possible as you can when you wake up in the morning. If you wake up and it's still dark outside, people, they say this all the time, we're trying to get bright lights, whether it's studio lights, where I'm at or something like that. Get that light that will trigger that super charismatic nucleus in your brain to get you elevated and wake up and get your system, your endocrine system, everything wrapped and ready to go. Then that starts regulating your night. People often think about what to do at night, even you just have to ask the question. But we don't think about what we're doing during the day to set up our night. So focus on that. Get movement as early as possible if you can.
[00:22:09.010] – Joey
If you're somebody that works out at 8 PM and you're all jacked up, like when I used to play hockey late at night and then it will have been beer League, if you're all jacked up and you can't go to sleep, okay, maybe you shouldn't work out at night. But if you work out and it makes you tired and you sleep more, sound great. Maybe you save your carbs for night. Why? Because carbs are satiating. They have a dopamine response and they make you sleepy. How about you use that for the evening? There's all these different protocols in the book that you can do at a minimum. You just listen to them there and you can try that. Try one or two of these behaviors without trying to pop melatonin or something like that, because we want to change the behavior first and see what happens to our biology as opposed to trying to override it with these pills that were trying to pop.
[00:22:51.300] – Allan
The funny thing was your book, The Minimum Method, is available on audiobook that you read. I happened to be walking to work as I was listening to that part of the audiobook, and I had the sun in my eyes. And then you're like, try to get as much early morning sunlight as you can. Yeah. And I'm like, oh, my God, I guess I'm doing the right thing. But yeah, my office is to the east of where I live. So I'm always walking against that sunshine in the morning. And yeah, it definitely helps you wake up and start your day the right way because you just feel like, okay, I'm here, I'm awake, it's daytime, it's time for me to get my stuff doing. And I found that if I get a really good night's sleep and then I get that early morning sun like you're talking about that light, the blue sky and the light. I don't have that two o'clock lull that I used to have. When I wasn't sleeping consistently, as you mentioned, I wasn't getting always early morning light because I was getting up before the sun rose and I was staying up well after it was over and never even seeing most of that day, getting that light and just having that time to unwind in the evening.
[00:24:12.550] – Allan
All of those are just perfect. And so you walk someone through that protocol in the book and it might seem a little overwhelming because there's a lot of little things you can do. But I think that's one of the key things I really took away was it's little things. You're not asking us to go invest in a hyperbolic oxygenated bed or buy a new mattress. There's just little bitty things that if we do those are going to help us sleep a lot better.
[00:24:43.500] – Joey
Yeah. And by the way, when you're walking outside, don't wear sunglasses, at least for the first five or 10 minutes, because the sunglasses is going to block the delux rays that you're trying to get in your eyes.
[00:24:52.650] – Allan
Yeah. So now the next one, and this is actually my favorite one, is nutrition. So let's talk a little bit about if you want to optimize your nutrition, what are some little things we can do to make that happen?
[00:25:07.880] – Joey
Yeah. And I think with nutrition, we need to talk about sometimes is it optimizing your nutrition to feel better or to look better because those aren't one and the same often. Like, if you're having your standard American crap, highly processed diet and you start making better food choices, you're going to start looking better. But if you want to look completely back to the movie star analogy, we're doing some things that are leaving them a little bit electrified efficient. We're doing some water tapering and things like that. And they are cutting complete macronutrients at a certain point just so they look better, just that snapshot in time for camera before he puts on Iron Man suit. They're not that healthy then. They look like what we think is the epitome of health and isn't. So for most people with nutrition, I say one of the best things you can do is add about 10 grams of fiber per 1,000 calories that you're consuming, roughly. If you're having 2,000 calories a day, you want to have about 20 grams of fiber. Fiber is satiating. It helps you obviously go to the bathroom. It helps your gut microbiome, which 70 % of your immune system lives in there.
[00:26:10.680] – Joey
Fiber also feeds probiotics, which we take these expensive probiotics, but probiotics are less effective if you don't have fiber and prebiotics. So that is huge. Adding more whole foods or foods that have moved and lived and grown before. There was a study out of University of Michigan where people had the options of having just highly processed foods and still having those highly processed foods but adding more fruits and vegetables. And I believe they had clean cuts of meat, too. But just by adding the good whole foods, they ate 500 less calories overall without counting. Because why? They were fuller, they were more satiated, they had more micronutrients, which helps feed your body and make you feel better. So they just naturally had 500 less calories today. And we're doing the math here, 30 to 500 less calories per week. You're probably going to lose a pound ish. It doesn't necessarily work that equally as anybody has been asked, but you're going to probably a pound a week just from doing that. And that's tremendous from having these little things. So increasing the fiber, having some more greens. If you can't handle greens, have one of those greens powders.
[00:27:12.900] – Joey
I think those are actually getting much better than they used to do. So have a serving or two of fruit a day, three, four servings of greens. And if you're not having a ton of fiber now, don't go crazy with the fiber because that'll create some digestive distress. If you can add some like Sillium Husk or some fiber powder into your smoothies or drinks, that is still going to be beneficial for you. A lot of people are like, Oh, I read this study and this artificial sweetener is bad for my gut health. Well, dude, you're 300 pounds. So what's really bad for you is carrying that extra weight. So if it's a matter of you having artificial sweeteners and your diet soda and still moving more and cutting your calories and losing weight, what's going to matter more for your health right now is losing the weight. And then when we get down to losing those last few pounds, then maybe we start going with the whole gut health thing. Your gut health will get better from losing all the weight, too. So people just like they lose sight of the short term once for the long term goals. And you need to think about both of those.
[00:28:17.080] – Allan
Yeah, I really like that. And I think that's maybe one message that gets missed a lot is we're always thinking with regards to nutrition, what do I have to cut?
[00:28:29.460] – Allan
And you're approaching it from the perspective of, Okay, what can I add? And I've seen this hundreds and hundreds of times is you add something good, like you say, okay, I'm going to start eating fruit after my meals. And for one reason or another, we know why. But it satiates their sweet tooth. So they're not eating a dessert and they're not hitting the cupboard an hour or so later. They're like, Well, I already had my dessert. Those berries were actually really good and I enjoyed those. And I don't really feel like I need the cookies or crackers, or crisps, or whatever right now. I'm good. I feel good. And as a result, you're almost like you're with the good, you're pushing out the bad. Your body is getting what it needs. And I like also how you said that in the book is when we're giving our body the nutrition that it needs, it turns on the satiety hormones and turns off the hunger hormones for us. And if we don't and we keep eating the standard American diet, our body is always hungry because we're not giving it the nutrition it needs.
[00:29:41.440] – Joey
Yeah, you're creating a positive feedback loop. It's the same thing where if you have a good experience and you're like, God, that's good. And you stop and think about it, you got a dope in response to the positive feedback loop. Do you have something like you had a bad food or maybe you got food poisoning from something like, oh, that's not good. That's a diversion and then negative feedback loop. So you keep creating this positivity, but also think about it and stop and anchor that thought like, oh, I had that piece of fruit, normally have ice cream, whatever it is. Which is not saying that's necessarily a bad thing to have that every now and then. But if you can't control it, like me, I have one scoop of ice cream, I'm going to have a longing to have four or five more. And that's not good because I know I can't control myself once I have that. But for me now, my salad with some berries or apples and maybe a little bit of dressing that might have like three grams of sugar in it and some lemon, whatever, that is actually my dessert and I crave it and I feel so much better for doing so.
[00:30:32.070] – Joey
Because for years I was the low carb, the no fruit, oh my God, whatever, that stuff. And then once I started paying attention to my friends and world renowned experts, Allen Aragon is a good buddy of mine in nutrition research, got a quote on the back of the book. He's like, Dude, send me something like what to eat. And it was very simple. I'm like, Oh, my God. It's this simple? He's like, Yes, it's simple. And I'd like three cups of berries and whatever. I'm like, Wow, I feel amazing for doing this. And my body actually did start to look better because I was fueling it as opposed to literally I used to have lunch meat and carrots. That's all I would have. No greens, no fruits, nothing. And once I started incorporating that into my life, my life became much better. Yeah.
[00:31:11.640] – Allan
And I noticed you're saying berries and not Twinkies. Very different carbs.
[00:31:18.500] – Joey
But here's the thing. Look, if you want to have ice cream and you have to have it, add some berries on top of it. Think about that. So you're having some extra antioxidants in there. You're having those phytonutrients, you're having that fiber that maybe you wouldn't have. So maybe as opposed to the three scoops of ice cream, you have two scoops and a cup of berries. So you're still getting it and then slowly you're weaning it off but you're adding more good into it. Nobody thinks about that. I prefer you not to have the ice cream, sure. But like I said, if it's a matter of the two scoops or you go and have the four scoops and then the berries, you have the berries, you'd be fine. Just some nuts and seeds, something like that.
[00:31:56.420] – Allan
And you can get higher quality ice cream and pay a little bit more because you're only eating two thirds of the ice cream that you would have eaten otherwise.
[00:32:03.840] – Joey
There you go. You should host a podcast. Nice job.
[00:32:07.440] – Allan
All right. Now, I know, and that's why I'm avoiding this topic. I could probably sit here and talk to you about fitness for, I don't know, what, three days till one of us had to go to sleep. And I know how much you care about your sleep, so we would both be taking breaks. But there's so much to talk about with nutrition. And you do a really good job going through the book and talking about, again, the minimum amount of work necessary to get the results that you're after. But I think an area where a lot of people can get really confused is when you start getting into the area of stretching. And some of us, we remember PE sitting on our butt in the grass doing the little butterflies with our knees and doing those types of things. And then now we watch professional sports and we see them doing these dynamic bouncing around on the field. We're like, Well, they're not doing what I did when I played football. What's changed? Can you talk about stretching and some of the other things that we might want to do for flexibility and mobility?
[00:33:14.040] – Joey
Yeah. So stretching, people used to think, well, first it was like you had to stretch beforehand. Then there was a study that looked at where they held the stretch for 90 seconds to two minutes, and it limited force production. All of a sudden stretching beforehand wasn't good. People just get too caught up in the black and white. Stretching before can be amazing if you're stretching. So a muscle that is short and tight is often overactive and a muscle… There's some nuances to this, but a muscle that is long and lengthy and is often weak and underactive. So the perfect example might be like your Peck Meyer. So if you're touching the front part of your shoulder and go right down towards your back, that's your Peck Meyer, the smaller part that gets tight, pulls your shoulder forward. Then the opposing muscles in your back, your round voids, different parts of your lats, your lower traps, things like that, will become long and under active because your back is pulling forward. So if we think about stretching appropriately beforehand, so most people, I could generally say they have upper cross syndrome, which is their rounded forward or like text neck, whatever.
[00:34:14.820] – Joey
If you did a 30 second wall stretch, which you find a corner and you can stretch that, have your elbow slightly above your shoulder and lean into that and stretch that for about 30 seconds. And then you do some exercise for your back to activate the back, the long and under active muscles, that'll be night and day difference from you if you just did that at a minimum. But we don't want to stretch muscles that are loose. So people always go to stretching the hamstring. It's like they bend down, they stretch the hamstring because it feels good. Your hamstrings are likely tight, and I could say this with probably 95% relevance here. I'm a human movement specialist and corrective exercise specialist, so we look at different tightnesses. Your hamstrings are tight because your anterior chain in your hip fluxes are pulling them up, making them tight. So by stretching your hamstrings, feels good, but it also makes the anterior part of your hip fluxers tighter and able to pull more. So we need to think about that tightness and that stiffness. Where are you tight? Then we need to stretch that. For the hamstring, I'd say that's pretty much the one muscle that is deceiving a little bit for most people.
[00:35:26.250] – Joey
But your doctor's in her party where legs get really tight. Your hip flexes. Your quads are part of that. Those get really tight. Your peck minor gets really tight. People maybe stretch their lats. It's like if you go into a modified Down Dog or like yoga pose, that will stretch out your lats. That top part gets tight as well because that's overworked. 30 seconds to 60 seconds of stretching before your workout is going to be completely fine. You can hold it, which is your static stretch, where your dynamic stretch is moving through a movement where you're kicking your leg. You probably see athletes doing that. And then when you see them jumping around and kicking and swinging, they're doing that. And then a little bounding, which is getting the tissue warmed up. They're getting the tissue to fire and react and fire and react. So that's what they're doing, that they're warming up the tissue. So there's a number of different protocols you can go through for that. And then we get into self myofascial release or rolling, if you will. But basically, like, and percussion guns, those still have a time and place. But for most people, if you're going to do a protocol, I like them doing self myofascial release with a foam roller or a percussion gun before and then stretching if they have the time and then going into an activation technique.
[00:36:35.840] – Joey
A lot of people don't have that time. So what's that linchpin that we can add? If your chest is tight and you have only 30 seconds, stretch out the chest, lean into the wall, do a back activation technique like some rows, something like that, tier X rows, some banded pull apart, and then go into your workout. If you're doing a run, stretch out the hip flexors, maybe do some glue bridges, 15 or 20, and then go for the run. Get that going. At a minimum, that's actually going to turn on the muscle that are stabilizing and helping propel you forward. There's a lot of nuances into the stretching. If you can't stretch after your workout, amazing. Your body is warm, it's more pliable. That's when you hold those stretches 30, 60, 90 seconds or even longer. That will help that adaptive process help stretching permanently. Going through full range of motion when you're working out, that actually helps your flexibility. A full range bicep curl, a full range chest fly, a full range RDL without your lumbar spine taking over too much. So all of these things are stretching as you're under load, too. People get lost around that.
[00:37:40.950] – Allan
Yeah. Well, I would say, and I agree with you, I also went through corrective exercise and things like that. Just really initially for myself because I would watch a squat on YouTube and I'd be like, okay, I don't look anything like that. I look like I don't know. And so for me, what I found was, again, having an office job for over 20 years, yeah, my shoulders were a little bit collapsed. My neck was a little bit down. And so now my monitor is always up at eye level and I adjust my seat or I'm standing, I'm always making sure that's moving. But there are things I didn't do back then. So my calves is extremely tight and my hip flexors are tight and sometimes my glutes are under active. And so for me, it's a function of saying, okay, I want to make sure I'm moving well. So I also have injuries to my ankles when I played volleyball when I was younger. So my dorsal flexion on my ankles are not what they're supposed to be, which dorsiflexion is when you're bringing your toes up towards your shins. So having a problem with dorsiflexion, having tight calves, having tight hips, when I try to go into a squat movement, it's almost like my face wants to kiss the ground.
[00:39:01.920] – Allan
And so I'm leaning forward, which means that the bar that's on my shoulders, that load is leaning a lot more forward than it should, as does my head. Again, if I'm not stretching out my chest. So there's just this whole movement where I feel like I'm doing a squat, I'm almost like curling up on myself if I don't do this first. And so while it does take a little bit of time, it will take less time later if you go through what he's talking about here because you're going to go through and say, Okay, I know that I need to mobilize my calves. And if I mobilize my calves, then I'm going to have a better range of motion through the whole chain. My squats is going to be better. And as a result, I'm going to be able to do my squat through the full range of motion and feel good about it and strong. And then, yes, after it's over, I've got that good warm up. I'm able to take my calves now and say, Okay, let's go ahead and lengthen them. And I've done it before. You can actually put your knee, stand with your toe about two inches away from a wall and try to touch your knee to the wall.
[00:40:05.070] – Allan
You should be able to do that. That's a normal range of motion for your foot to do its dorsiflexion. And what I found is usually before I start doing the stretching or do the squats, I can't until I actually mobilize it well enough then I know once my knee can tap that wall that I'm close enough and I can do my squats. And then after the squats, I do some stretching and my knee can touch that wall. I'm now full range of motion in my ankles. So this is important because a lot of people hurt themselves by not having good movement patterns. And if you're not comfortable with this, I mean, there's a lot of great information. You have videos that people can go to to look at what you're talking about in this, which again is great. But this is an area of fitness. I think a lot of people skip over or forget, and as a result, you're setting yourself up. And it's not so much to stretch to avoid injury as the injury is going to happen if you're not doing things and you're putting load on a body that's not built to cover and hold that weight.
[00:41:08.880] – Joey
Yeah. And like this thing, I always say that things start from the ground up. So yes, if you got limited ankle mobility, maybe you don't have time to do some joint distraction or something like that. Or by the way, put your fist on the wall. It's an easier way. And then your knee should touch there. Or you can elevate it and you can do that and do some stretches and just move it in and out. Your Soleus often, which is like, think about right above your Achilles tendon, that often gets really tight. So stretching that 20, 30 seconds, just like on a step, that will help squat down, see, assess and then reassess all those things or even you could put some plates or a slant board underneath if you want to go right into it. That will help the towards you flex and help you move so much better. If you don't want to back squat, you can do a gobble squat if it's loaded in front of you that will turn on the left, so it'll stabilize you more when you're front loaded. Belt squat's amazing. I love belt squats because it reduces that arm, but you can load up a lot, so you're not loading your spine.
[00:42:03.380] – Joey
There's things that you can do. If you're like, I can't squat, it hurts me, it takes too much, and you're hurt every time, then fine, don't squat. Pick a different squat, pick a different motion. Do a unilateral motion, do a single leg, do a belt squat, whatever. It's going to be okay. Do a step up. Great for the glutes. All these things, just focus on that. If your movement looks funky, your movement is not going to look like anybody else's squat. You won't look like anybody's body. I've got a long tibia. My knees go way past my toes and my foot's still flat, which is completely safe. So think about your movement and does it look funny? Are you shifting to one side or the other? And to have that awareness first and awareness, sometimes it will fix it right then. Feel like I'm going down on my squat, I'm shifting to my right. If you're just aware of that and think about addressing it as you go down in that movement pattern, that might be enough right there because you just know that you're compensating. And then you can go down the road of thinking about what you need to do.
[00:42:53.340] – Joey
But you need to prepare, just like you prepare for a meeting, anything else, prepare your body for that workout. Take an extra two or three minutes, do that same thing. Take an extra two or three minutes after the workout. Do some recovery breathing or at bare minimum, just lay down your back and just breathe in and out through your nose. That'll calm you down and get your body ready and move into that parasympathetic state from sympathetic state. These little things, five minutes right there is all I said. Like two to three minutes beforehand, some stretches, some foam rolling, some percussion, whatever, some movement protocol, and then two or three minutes afterwards, and you could still get your 55 minute work out and you'd be fine.
[00:43:29.260] – Allan
And even a shorter one. But I'm just saying if you're looking at working out, stretching has a place. And we pooh pooh it a little bit more. And as we're over 40 and so many of us have developed these by having office jobs or repetitive motion things and just taking a little bit of time to do that maintenance before you take the road trip is going to save you a whole lot of pain.
[00:43:56.520] – Joey
[00:43:57.640] – Allan
Joey, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?
[00:44:07.240] – Joey
Yeah. A lot of this is mindset to me. So one, I touched on a little bit is your awareness. Awareness of your life, awareness where you're at awareness, what you can get done, awareness of your goals. So think about your life and your day and where you can fit in that movement, where you can fit in that training, where you can fit in your relationships. That's huge. Just having that thought process in that life cycle, I'd say, Go over it like it's a trailer, like your day is a trailer in a movie. What can I fit in? What can I do right here? That makes a lot of sense. Just having that awareness here, thinking about you and what you can get in and adding those positive behaviors. After that, I would say consistency. You need to be consistent in all these aspect of wellness, like sleep, nutrition, gut health, all this stuff. Consistency over intensity wins every single time. Once you have that consistency, maybe you add some intensity. But if you go at it really hard and you haven't worked out since high school football, 30 years, you try squatting the same way and doing whatever.
[00:45:07.200] – Joey
I used to be able to do this. Well, it's the same body, but you've got more mileage on it. You want to drive your car the same way that's 30 years old. You're not going to push it as hard. So you need to be aware of that. You're 40 plus right now. So let's think about that. Where can we add that? Maybe we touch a little bit of intensity here, but we don't go anywhere near where we're at. So you've got that awareness. Acl here is where we're going with this. You've got that awareness, you've got that consistency, and now you need to have the love. You need to have the self love for yourself to put yourself first every now and then. Take care of you and take care of your body and your health and your mental and physiology and psychology. They're one and the same. And taking care of that will take care of everybody else you love. So you have to be healthy to take care of those people. And sometimes in life, you're going to get less sleep. Sometimes in life, you're going to be more stressed. You're going to have more load on you.
[00:45:58.170] – Joey
It's going to happen. But be aware that's going to happen. Take some protocols, maybe do some breath work. There's a whole breath work chapter in there. Use that. That takes 10, 20 seconds. There's a few times that will just calm you down. Reassess. When you get up in the morning and there's something I call MVP, where it's your mindset, you visualize and you think about perspective. So if you got that in the middle of meditation and mindset in the morning, what are you going to call it? You visualize your day and then you have your perspective and where you were at. So ACL, which I didn't put in the book. I was just thinking about it today because you sent me the questions. It's good. Acl.
[00:46:34.800] – Joey
Awareness, consistency and have that love for yourself.
[00:46:41.380] – Allan
Awesome. Joey, if someone wanted to learn more about you and learn more about your book, The Minimum Method, where would you like for me to send them?
[00:46:48.670] – Joey
Easiest places. Amazon, you said audio, hardcover, Kindle, JoeyThurman.com. I've got a bunch of links on there. Joey Thurman Fit on all social channels and Joey Thurman Fitness on YouTube.
[00:47:01.980] – Allan
You can go to 40plusfitnesspodcast.com/578, and I'll be sure to have the links there. Joey, thank you so much for being a part of 40+ Fitness.
[00:47:12.030] – Joey
Well, thank you, my friend. I'm 40 now, so I'm in the club.
[00:47:16.360] – Allan
Happy birthday. All right.
[00:47:21.340] – Allan
Welcome back, Ras.
[00:47:22.960] – Rachel
Hey, Allan. Minimum method. I've got a love hate feeling for the concept, but back when my kids were younger and I had a very busy schedule of work and kids and school and all the things, I can see how finding a way to do the minimum amount of work to move the needle would be an important priority, an important thing to do.
[00:47:47.800] – Allan
Yeah. We're going to have this theme for a couple of different weeks, this week and then next week I have Dave Asprey on, and he's a biohacker. So it's really about efficiency and getting results as quick and easy as you can. So we're going to talk a little bit about why that actually is not a bad thing. But at the same time, I want people to take the step back. It's like, are you really that busy?
[00:48:17.620] – Allan
Or is this really a question of priorities? And the reason I say that is I know there's a lot of people that will say, well, there's just no way I can get eight hours of good sleep every night because my work schedule and this and that and the other thing, there's just no way I could be in bed before 11 o'clock and I have to be up at six. So already that's seven hours. I don't have eight. And I think if they did a little time audit, I said, okay, so what time you get off work? They're like, Five. I'm like, What time do you get home? It's like, okay, 5:30 6:00 o'clock. I'm like, Okay. And then, of course, you're maybe cooking dinner and doing this and that. I said, What if everything was precooked? You did a batch cooking on the weekend. How much time would that save you on a weeknight? They're like, I don't know, half an hour, 45 minutes, maybe an hour. So you could have dinner ready in 15 minutes instead of an hour. Okay. And then what? Well, now we clean up the kitchen, we get it all together, and then we sit down, we watch Netflix for three hours.
[00:49:27.120] – Allan
And then I lay in the bed and I get ready to go to bed. And then I'm on Facebook and Twitter or Instagram or TikTok or whatever for another bit. And then I finally fall asleep about 11 o'clock. I'm like, okay, well, what I heard was Facebook is a higher priority than your sleep. And I heard that Netflix was a higher priority than your sleep. And I heard that investing 15 minutes, investing some time on the weekend to save yourself potentially hours over the course of the week was also not your priority. And so I see this often as not just a reality. Sometimes it is. Someone pulls a 16 hour day, you get home, you're tired. No, you didn't do the precooking because you thought you were going to get home at five and you're not. It's like I'm thinking, okay, what am I going to do for dinner tonight? And then yeah, you're picking up the phone or Grab hub or whatever is available to you and you're ordering what you can order. You're getting what you can get as quickly as you can get it. But set your priority, at least have it.
[00:50:45.320] – Allan
and then work your way toward it. And then when those things happen, that's when things like this, what Joey is talking about, become valuable. Because then you can sit there and say, well, I actually don't have an hour, or I am getting to bed later than I wanted to. And therefore, getting up at six and working out for an hour is just not going to be reasonable tomorrow. And it was for the right reasons. Kid broke their arm. I had to take them the emergency room, and I'm not getting in until 10 o'clock. That's different than sitting there watching Netflix for three hours and saying, I just don't have time. But you end up later and you're like, okay, it doesn't make sense for me to set my alarm for 6. What I'll do is set my alarm for 6:45. I'll get up, I'll do a quick little high intensity interval training session of like, maybe 5, 10 minutes, and I'll shower and I'll head to work, and I'll call that a win.
[00:51:48.330] – Rachel
Sure. That would be a great win.
[00:51:51.040] – Allan
And so I think there's just a lot of opportunities here that we leave on the table where we just say, I lose.
[00:51:57.520] – Allan
I lose, and we walk away from it when we could have a plan B and maybe even a plan C for how we're going to get this done. And then we would just do it. And it wouldn't be this big thing because it would just become a part of us. You and I, we'll get up, it's just no problem. It's three hours to go do a cardio session. Who has three hours? This guy. And why do I have three hours that I'll go do that? Because it's a priority. And it's a priority because it's not just the exercise. Yes, I could go out and do a hit training on the beach, go down. It's like three tenths of a mile. So just walk down five minutes, I'm on the beach. I could do sprints, and then I could do that little walk back to cool down. And so I'm out for a total of 15 minutes, done. And I got just as much cardiovascular fitness from that as I would get from my three hour walk. But in my three hour walk, I would have seen these beautiful beaches and the waves and the surfers.
[00:53:04.400] – Allan
And then I wouldn't have seen maybe the howler monkeys and the sloths and just leaf cutter ants and just things that you don't think are just super cool. You're like, I know they're tearing up something that is beautiful already, but it's just you're watching. I mean, this is just something interesting that you're not going to see and do anywhere else. But you can't do that in your house and you can't go do a 15 minute workout and then see that you're done. You go in and start doing your other stuff. So again, there's value. And I think if we just look at our time and say, okay, what's the value of the time? And yes, sometimes sitting down and watching Netflix is what you need to do. We're going to have Kelly and Juliet Starret on. And it's their day. They unwind with their kids watching shows, TV in the evening. And that's what they enjoy doing. But they're sitting on the floor and they're working mobility while they're doing it. So they've got their mobility implements, the cross ball and the roller. And they're literally sitting on the floor watching their show and they're working on their mobility while they're doing it.
[00:54:24.080] – Allan
It's that thing where it's not just one thing. You can stack this stuff. There's lots of ways to be more efficient. Yeah, find joy.
[00:54:34.680] – Rachel
Well, I guess you had said earlier, do a time audit and take a good look at your schedule, which I think that we feel so busy because we've got a lot going on in our lives. We're coming and going, kids and work and all the priorities of the house and whatnot. And it feels busy. But if you were to actually write down day to day, hour to hour, what you are doing, where could you squeeze in a workout? And maybe it's a short workout like what Joey Thurman has suggested, quick and easy, get it done because even something is better than nothing. Or when can you get a longer workout in? You were saying you enjoy these really long walks. I enjoy really long runs and being outside. I know our schedules are hectic, but where can you squeeze in that time, whether it's short or long? I don't know that we all have such a firm handle on what our schedules are more so than what we feel is going on. Like, oh, I know I have a busy day, all these appointments and all these deadlines and all these things. But what reality is going on?
[00:55:46.810] – Rachel
Just like you said, are you spending too much time on your socials, which I do? Or are you spending a lot of time at night unwinding? But again, with the people you'll have on pretty soon, that time in front of the TV with their family is a priority. That is important. But yeah, I like the thought of doing a time audit and looking at your schedule and seeing what do you really have time to do?
[00:56:13.300] – Allan
Yeah. Tammy was in this charity event thing, it was a fashion show thing. And so I knew I needed to be there.
[00:56:20.660] – Allan
I also needed to read this book for this interview. And I wanted to go for a good long walk. And so I had three things that were like, okay, these are things that are important to me that I want to get done. And rather than figure I'm stuck, well, I got to go to this event thing. So I'm just going to have to suck it up and just go. And then I'll try to catch up with reading later, and then I'll stay up later than I want to. And then I guess my walk isn't going to happen. I went online, I bought the audiobook book for this book so I could listen to it rather than try to read it. I set it on 145, which is usually what I do audiobooks at. And I planned and left about an hour early and walked the three and a half miles to the event location, got there in plenty of time, had gotten through, basically at that point, a whole hour of an audio, a little over an hour because I was listening at 1.45. So it's probably close to two hours of audio time that I'd gotten through this book.
[00:57:31.700] – Allan
And most audiobooks are anywhere from five to eight hours. You can get an idea, maybe probably even a quarter or more of this book in that time. And I got to walk the beach for the three and a half miles to get to the location. So I got all three done. It took a little creativity. It took a little thought. It took an investment.
[00:57:53.900] – Allan
But it was just one of those things of saying, I'm not going to shortchange my priorities. My priorities were, of course, my wife and being there for her. My priorities were doing the walk. And at the same time, I still had this obligation, responsibility, not priority, but I had this responsibility to get the book read so I'd be ready for the interview. And I figured out how to make them fit in the best way that was the most efficient.
[00:58:26.920] – Allan
And then the cool thing was I invested in the audiobook, so the next day I was able to get out and go for another long walk and listen to more of the audiobook and get the whole thing done while I was still doing other things versus having to sit and read, which I do a lot of times. I will just sit and read the book. But I'm always looking for, not that I got to get more done, but how do I get my priorities done.
[00:58:58.160] – Allan
And still do my obligations.
[00:59:03.790] – Rachel
That worked out very well.
[00:59:04.730] – Allan
Yeah. And that's the balance. And so, yes, there'll be times when I'll say, okay, it's better for me to do that short workout. It's better for me to just go ahead and get this done. But I'm not going to sacrifice a priority over an obligation. I'm going to figure out how to do both.
[00:59:25.060] – Rachel
Yeah, absolutely. That's the best part about listening to your interviews or podcasts like this is that I can do it while I'm sitting on the spin bike or on my treadmill because I'm not going anywhere. I don't have to look out for roots and cracks in the sidewalk, so I can listen as I work out at the same time. I absolutely love that. It's a great way to multitask.
[00:59:48.520] – Allan
Yeah. So don't get that I'm having these guests on for all these efficiency style people, bio hackers and this and that, to just say that that's what training really is. It can be whatever you need it to be. But it's just a function of if you think life is getting in the way, it always will. It always will. You've planted that seed to say, my life is too busy, therefore, I can't. And you're right. You're right. You won't. It's not that you can't, but you won't. So yeah, you can't. To me, it's about saying, okay, what are my priorities? What needs to get done? I have a little notebook here that in the morning I write down my gratitude. I write down, okay, what's my priority today? If I had to say that I only get one thing that I get to do or have to do, what's the one thing? And I write that in this book and it relates to my goals and what I'm trying to accomplish. It's one of those. And then I have my top actions. It's usually three to four items. And I say, okay, these are the three to four things that I do want to really need to get done my obligations, but my priority is always at top.
[01:01:03.080] – Allan
It's that first thing. It's like, this is the thing I've got to get done. And then at the end of the day, I recap and say, okay, what did I do to move the goal? What did I do to move towards my goal? Well, it's typically that I accomplished that priority thing. I set my priority, it relates to my goals. If I get that done, that's usually what moved the needle for my goals. And then I go through and do a reflections over what my day was like, what did I learn? And then I go in and just write some notes. Okay, what are things I could do better next time? And what are things that I did well that I want to keep doing. And I just collect those notes. And so that's my day in a journal that I do practically every day. And it's just one thing, but it's one of many. And you just get a structure to all this and you just start doing it. And then it's just the normal thing. I wake up, I plan my day, I put this together, and then I'm off. I'm like, okay, I know the one thing, I know the priority for today, and I'm going to focus on that priority till I get it done.
[01:02:15.500] – Allan
And then yeah, there's this other stuff I've got to do. I'm working on this certification, so I do need to spend probably about an hour and an hour and a half doing that. But I'm going to fit that in where it makes sense for it to be fit in. But the priorities are the priorities, and they are happening every day. And I got to get that done first. Or maybe not even first, but know that I have to block the time to make it happen.
[01:02:41.000] – Rachel
Oh, yeah, for sure. Well, just like Joey had said, and you both discussed that you need to fit training into your life. Just find a way to do it. And it sounds like you've got an effective method for yourself. So that sounds great.
[01:02:54.700] – Allan
And if you want to learn more about how to do this stuff, I encourage you to check out the Retreat. Go to 40plusfitness.com/retreat. And there you're going to find a link that will let you sign up or learn more about the retreat. And that's actually going to be part of what we do in our workshop is talk about, okay, what does fitness mean for you? And then how do you make it happen?
[01:03:22.840] – Rachel
[01:03:22.880] – Allan
Because we can write all the workouts in the world. I can give you the workouts and say, go do these workouts and you'll be the monster that you want to be. But what happens when this and that, and you're there and you're not there? How do you still move the needle forward? How do you make it happen? And sometimes that's efficiency. It's often planning. We're going to talk about how all of those affect your journey. So I encourage anyone that's struggling with this, listen to the podcast, read the book. But if you're really interested in putting it to practice, I encourage you to check out the retreat.
[01:04:01.770] – Rachel
Awesome. That sounds great.
[01:04:03.660] – Allan
All right. Well, Ras, I'll talk to you next week.
[01:04:06.260] – Rachel
Great. Take care, Allan.
[01:04:07.630] – Allan
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