February 1, 2022 • 35 mins
This week host Louis Carr speaks with Joe Holder, founder of Ocho System & Health and wellness consultant. They discuss how making small goals can add up over time.
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Speaker 1 (00:02):
I'm Lewis Carr, host of the Blueprint Connect podcast. The
Blueprint Connect podcast is an extension of the Blueprint Men's Summit,
where we have consistently given men a prescription for growth,
not just for themselves, but also for their families and
their communities. During these podcasts, we will educate and motivate
our listeners about entrepreneurship, careers, finances, relationships, and health and wellness.
(00:29):
And to that point, today we have Fitness, Health and
Wellness consultant Joe Holder. Welcome, Joe, Thanks for having me.
It was a pleasure to reconnect. I was always a fan,
oh man. I was excited, uh to get to you,
(00:50):
because you know, we've all been going through a lot,
both physically, mentally and emotionally over the last twenty one
months as we can still still try to deal with
COVID in some form or variant or nothing, and then
we've had this racial inequality and injustice that a lot
(01:13):
of people in our community are still struggling with. How
have you been dealing with this, uh, from a business
standpoint and a personal standpoint over the last almost two years. Yeah,
I mean that's a good question because for me to
kind of intertwined, right, So I said, I think as
we all did, is uh, it came down on all
(01:35):
of us pretty fast. So then from there you have
to make a decision. And I and since there was
so much unknown, I suppose about two months in and
especially after everything had happened, you know, between with George Floyd,
but even leading up to that, I said, okay, let
me sit down and decide what it is that I
want to focus on that I could change. So I
kind of came up with a social impact platform called
(01:57):
Intergenerational Health that specifically targeted black community but also showed
how all this was intertwined. Because I'm a you know,
I'm a big fan and you know, solidarity, especially class solidarity,
and I decided that, you know, I was going to
focus on four key areas that you know, specifically black
people typically struggle with, which is food and access to
(02:18):
healthy food, which is enablement of a healthy lifestyle, people exercise,
mental health, and then environmental care. So I said, this
is you know, there's a lot going on and everybody's talking,
but this is my lifelong mission. This is what I'm
gonna slowly, a methodically kind of chip away at. And
this is kind of my guiding north star that allowed
me to feel comfortable and make better decisions and also
(02:41):
help me understand I can't fix and change everything. So
that was kind of from you know, the social impact
business perspective, um from a personal perspective. I really just
decided that look in times of great reset, you know,
you kid, you know, you know, everybody says Biden's build
back better plan, Like, what's your build back better plan?
How can I take a step back and decide what
(03:01):
are the core tenants that I'm going to figure out
that I can work on. So for me, that was
really my mental health and my financial health. Those are
two key areas that I really wanted to figure out
and get get a stronger foothold. Then, because you know,
the physical health comes a little bit more naturally to
me as it pertains to diet and exercise, but there's
there's other additions to health, you know, through wellness strategies.
(03:21):
I don't think a lot of people realize. So it
was basically it's like cramming for finals, right, It's like
you put in a couple of tough weeks, but then
in terms of how your life trajectories, now you have
something that is a guide point. And I think that's
the struggle with is that we feel so undergrounded is
because we don't know what we're actually going after, whether
(03:42):
that be for work or business, or whether that be
for ourselves. So for me, it was very important to
decide what it is I was I was going to attack.
Have people been more receptive and engaged around this message
of health and wellness uh now than ever before? Well? Yeah, yeah,
(04:02):
it's because death is so death is crazy, right, Like
death is something that's inevitable, but then it's when it's
something that's all around you and so obvious in the
form of COVID and news and media, then you have
no choice. So you can do two things. You can
ignore it you can or you can get super worried,
or you could just say, look, I know it's gonna
happen to me eventually, but it doesn't happen to happen
(04:22):
to me quick. So I think people are trying to
understand what health and wellness even means, how to take
care of it for themselves, and they want just simple,
easily integrated kind of activities that will work because at
the end of the day, it's uh, it's hard it's
it's actually it's simple, but it's hard. So the key
is is how do you make it simple and also easy?
(04:43):
But yeah, people are shook. You know, anxiety and depression
levels are still up twelve plus months after COVID first happened,
which is atypical for a pandemic. You typically see the
rates drop back down, but medical research is showing that's
not the case. So people are looking for answers and
I think, you know, as a as a, as a
cultural or whatever may then within the space it's up
(05:04):
to me to help provide those It's also up to
us to put additional pressure, I believe, on both government
and businesses to do better. Otherwise what's the point m hm.
So as as we sort of go through, I don't
know what way this is, Joe our second, the third
wave of COVID. You know, what type of advice are
you given to people to sort of mentally and physically
(05:29):
get to the other side of this way? Yeah? Yeah,
mentally it's what stopped worrying, because worried you know, not
to be esoteric or weird, but there's a difference between
being paranoid and worrying, and short term paranoia is actually
better for you, right, because you do what you should
be doing. That's proactive. Right, if you want to get vaccinated,
and get vaccinated, you know, you wash your hands, you
(05:50):
have the air air filters, you eat well, do you.
Paranoia is basically saying, what's can I have mitigation strategies
for the worst case scenarios. Worry is when you worry
about things that are outside of your control, but you
don't act, but so but you're frazzled the whole time.
So my thing is stopped worrying, look at it for
what it is, and control which you can control. You know,
(06:10):
I believe that you know the best adjunctive therapy. A
junctive therapy is basically, what are the things outside of
standardized treatments that will make everything better? And that's improving
your diet and exercise that literally makes every health condition better.
So we need to stop having the arguments over vaccines.
It's like, at this point, if you're not vaccinated, you're
really just taking an additional risk that you don't need.
(06:33):
You know, you should at least have one shot, but
then take the other proactive strategies to help yourself get
out from the other side. So it's just to be
honest with yourself to be able to get to the
other side, because it's time is gonna pass, so you
might as well use it wisely. And it's also to
look at not just the worst case scenarios, but perhaps
what are the better case ones. The better case ones
could be that this was the is a breakthrough moment
(06:55):
in COVID that we've been waiting for, which is basically,
we have a virus that is a little bit more transmissible,
but it's mild, which means that you're essentially it's a
different who essentially is you're getting a booster shot in
real time. You already, if you're vaccinated already, you have
a bit of protection, so even if you get sick,
it looks like it doesn't go into the lungs, and
that we're able to then hopefully prevent excessive community spread
(07:18):
because you should be getting tested consistently, so we do
this right, This could be possibly best case scenario, better
case scenarios, This is the moment we've been waiting for.
But whether it's the best case or the worst case,
the easiest way to get to the other side is
to do the things that you know will work for you.
So what are your mental health strategies? Just pick one
or two, doesn't have to be anything crazy. What are
(07:38):
your physical health strategies and that includes diet and fitness,
And then what are your also emotional strategies? So rely
on your community, keep in touch with your friends, you know,
make sure that you're okay. And I think if you
focus on those three things, you know, we'll we'll get
to a better place. So, uh, we see that sports
is being affected now even more than it was back originally.
(08:02):
All right, Uh, were you kind of shocked when you
saw these games of eighty and ninety thousand people in
stands without a mask and you know, people running onto
the field at the end of the game hugging. Were
you a little paranoid yourself when you saw that? I
(08:23):
mean yeah, I mean when you two're talking about like
big sec markets, like yeah, because it is so crowded, right,
So it's like but if you know, luckily, my thing
was like, it's okay to wear a mask and do
all that and wash your hands, and you need open
air flow. So my thing is if there's open air
flow and it's socially distance, I'm not that worried, but
(08:45):
I'm more worried about it is the fact that it's
the thought process. It's like in certain territories, you know,
they don't think it's real, or they don't they're they're
sending death threats to their local public health leaders. You know,
that's awful. And then it's to the other side where
people are, you know, by themselves wearing a mask outside
(09:05):
and you're like, stop, stop doing that too, Like that
doesn't make sense. You're you, You're caught too much up
in fear. And then the other side is caught up
too much in not having any worry, and it's just like,
where are we going as a population? As a group.
I think cultural cohesion is very necessary, but it's just
like Jesus, guys, it's like, what we've been going through
(09:25):
this for like two years? We really y'all really doing this.
I'm like, you really think it's not real to you're
about to die? I'm like, this is crazy, Like, oh,
the vaccine has a micro chip in it, but you're
walking around with a cell phone and two bottles of
soda or something. It's like, what are you doing. It's
just like, but you know, that's we can we can
(09:46):
go on that all day. But we should pivot. Let's
let's pivot to um New Year's resolutions. All right? Uh?
You know I always used to laugh because I said,
you know, your business goes through the roof in January,
in February and embody into March's about too normal. Yeah,
(10:08):
what advice what you give people as they look and
talk about As soon as I get through with my
holiday meals, I'm gonna start my healthy plan. What advice
would you give people to be more consistent to be
able to do the long term health and wellness plan? Yeah?
I mean it's this is the thing. The holiday should
(10:30):
actually be one of your most enjoyable times, or you're
not worried about health and wellness because hopefully you've been
taking care of yourself all year round. But for most
people that's not the case. So I'll give a better
real life example. Because you can control the holiday is
a bit more right there under your time. My suggestion
is for you to do two things. The first thing is,
what's one healthy habit that you've been trying to do
(10:53):
that you couldn't previously do because you've been too busy.
Your time is more under your control during the holidays
for probably a two or four week period. You like,
you use that to your advantage to actually set something
that is of value, whether it maybe you want to
work up, wake up earlier, maybe you're trying to work
get used to working out again, and your little self
conscious so you rather do it by yourself and your
home for maybe fifteen minutes a day. Things like that.
(11:15):
It's like you have an opportunity here to try to
do it as soon as the new year starts, when
excuse me, life ramps up again. You're often setting yourself
up for failure because one work gets crazy again, family
responsibilities probably do. You're probably a little bit tired because
we've been eating and drinking and being married. Just important
in itself, but it makes it a little difficult. Um,
(11:36):
and then you're not sure where to start, so you
just give up. UM. And the other thing that I
stress people do and what I personally do, is perform
an end of the year audit. I think it's super
important to sit down and be honest with yourself about
your various health goals. It's like or health and just
personal goals. What did I accomplish this year? What didn't
I accomplish this year? Why was that the case, and
(11:58):
how can I set up a strategy for the year
moving forward that will make things go better? And then
instead of saying I'm gonna do this for the new year,
there's basically a concept called breaking things up in the cycles.
So you have micro cycles, which are typically pretty short,
which are two to seven days, and you also have
macro cycles, which is like the whole year ago, but
it's often a too that's often too long to like
(12:20):
make it real. So break it down. Instead of New Year,
say new month, this is my new month resolution for January.
I'm gonna focus on this, right, and then you have
a compounding effect. Perhaps January is just you want to hydrate, right,
that's well, I just want to focus on drinking more water.
February comes along, you're like, all right, I got the
water down. I just want to I want to focus on,
(12:40):
you know, maybe running. I want to go for a run,
you know, three times a week for twenty minutes. All right,
I got that. January February just knocked down two great goals,
and you're able to put those together and keep it moving.
So don't think about New Year, because when a new
year happens and it doesn't start to go, well, and
you're trying to do this whole thing for a year,
it just seems so long. But healthy habits add up.
(13:02):
They don't need to be done all the time, they
just need to be done consistently. So if he said
goals for each month, like, that's where I think some
of the money is that, especially if you're just trying
to get used to this doing your things. We'll be
right back with more of my interview after this quick break. So, Joe,
(13:29):
most people struggle as time management. They said, I really
want to do this, but I just don't have the time,
you know, between job and and kids and other family responsibilities.
So how did you do you advise people who just
said I can't find the time, which we know is there,
(13:49):
but they just don't see it. What advice would you
give to those people? All right? First off, it's it's
it's concept that you actually are time. So it's not
really separating your self from time. I know, it's weird,
is that sounds. It's like you're not really managing time,
you're managing yourself, which is a little bit different. So
get that caught in your head too. So you just
(14:09):
have to admit there are some things you're gonna be
able to accomplish, and others that you're not continued upon
your responsibilities, but there is something under your control. Three.
You have to be honest, it's that especially for many
of us reading this, you know we probably have you know,
slight disposable funds, maybe a little bit of time. We're
like relatively safe. So if you say you don't have
(14:30):
enough time, you really just have to see where the
pockets of time are that are under your full control,
which is typically mornings and evenings, not during the work
day because that becomes super hard. But in the mornings
you probably have a disposable fifteen or thirty minutes where
you could do the small things that add up. So
basically my thought process is I do things for people
who have a life. That's my health and wellness philosophy.
(14:52):
It's like not Jim rats, but people who have a life.
So in the morning, do those There are certain things
that you can find for fifteen or thirty minutes, whether
that be some light activity like just download your favorite
app or five, or a yoga or body weight exercises.
Maybe for you it's stress reduction, so breathing, taking some
time to meditate. Ten to fifteen minutes. It's just you
have to make the decision to act, and then when
(15:14):
you can't act, do it. Don't think about it, Like
action produces motivation, not the other way around. People to
think I do these things just because I'm motivated all
the time. I'm like, no, I don't think about it,
Like when I wake up, I don't think about it. Right,
I take ten deep breaths, I do five minutes the movement,
not because I want to, just because I don't think
about it. I just act. So the best thing that
I could give people is find those pockets in the
(15:36):
day or evening that you know you can control. Then
the tripulally between fifteen and thirty minutes, and that's probably
adds up to about maybe an hour of your day
per day making those better decisions. That adds up that
seven hours in a week, you know, thirty five hours
in in to thirty five in a month, depending on
how long the month is. And that's a lot of
(15:58):
time that that ends up uh basically compounding on itself
to produce better results. So don't thing it has to
be long, just think it has to be useful. So
so Joe sounds like you sort of used the same
sort of formul that we do in the TV business.
How many minutes of TV do you watch your week?
That's good, all right? Right? My thing is run your
(16:20):
life a little bit like your work. Right. The only
reason why you do your work at work is because
you somebody that told you you got to do it,
or you want to schedule. Now schedule your own life
to do things you actually want to do, and then
schedule a few of those things that you probably don't
want to do, but you know it will be beneficial
feed and that will make your whole life better. Right.
It's just like, stop stop being pressured to do things
(16:42):
you either don't want to do or only do things
because it has that payoff of money. It's like, your
life is your life, your health, you know, I know
it's cheesy. Health is wealth or whatever. But improve your
quality of life by improving the quality of your decisions. So, Joe,
this is a barbershop question. People always is debate on
what is a healthy lifestyle? All right, It's it's an
(17:06):
ongoing debate. So you know, I've heard people say I
gave up soft drinks. I just drink tea now, all right,
I just drink bottle tea and you're kind of gonna like,
I don't think that that's part of the healthy lifestyle.
So how do you make it simple for people who
are not around someone like you who can give them
(17:29):
the correct information. Where can people go to find exactly
what a healthy lifestyle is that I'll be example, like,
I read labels all right, and I don't know is
you know this percentage per daily allowance is good or bad?
All right? So what what is your advice to people
to say, Hey, what does it look like? M great question?
(17:54):
Great question. Uh. You know, sometimes I think because I've
been so immersing it, sometimes I freak at those those
basic sick things. So even someone I've worked with some
of the brightest minds in the world, and they'll ask
me like crazy basic questions about fitness and nutrition and wellness,
and I'm just like, wow, we really have no base
knowledge of this stuff. Um, so let's start from the top. Like,
(18:15):
first off, what is health? Health is an end result, right,
It's not a thing. So health is a state of being.
It's you know, it's making sure at you say your
blood your blood uh, your blood tests come back and
everything is in the right range, right or it's you know,
you're feeling well mentally and emotional. So health is that
overall cohesive state of being. Then we have wellnessed strategies
(18:36):
that promote health. And typically for the individual, the easiest
way to look at that is what's around you? So
can I set up my environment for it? Right? So
it's like you know, at night, I don't want bright
light song so I could sleep. And then what is
It's what you're doing, what you're eating, and how you're
taking care of, say your stress levels or your mental health.
Now to keep it simple around your question of say, like,
(18:57):
let's start with food. What's healthy? Healthy food? You know
people say, oh, carves are bad, or this is bad,
or only eat this, eat that you eat. Basically, what
say we've come up on, which is you have your
vegetables right, but you don't want to cook them too much,
so you say you're dark leafing greens, you know, food
like that, but just don't overcook they don't. You want
(19:17):
to have them mentally processed, so they steam them right
and get used to having spices and seasonings instead of
excess salt. That's super important. Now from there, you can
have your fruits. What's your whole fruits instead of saying
your canned fruits. Just buy your fruits tole and then
maybe you know, have a couple of servings of that
a day, whether it be an apple, pear berries, things
like that. So think of whole food sources and then
(19:39):
your meats, right, so your meats and lean meats and
fish protein is very important. So think of food that
you prepare yourself. Basically is the easiest way to think
of that. Then when we talk about so I'm gonna
stop you right to interrupt me, that meat that is debate.
How much is enough and how much is all right?
(20:01):
So thig of meat basically as a supplement. The issue is,
as they say, it's not the cow. It's to have,
so you have a factory farming lifestyle, or hormones are
injected into this meat and people eat too much of it.
So think of it. If I had to give advice,
it would be be vegan or vegetarian before dinner and
then at dinner that's where you're lean serving of meat is,
(20:22):
which is probably a fist. It's probably about this big.
You don't have to have that much of it is
actually a very nutrient dent. So you don't need a
lot and typically cooking in a way that's not overly aggressive,
so not not grilling all the time. Does certain compounds
come from grilling them might not be healthy, or maybe
stick to just your fish or low on the food chain,
you know, a little fish to say, sardines or macrol
(20:43):
or or things like that. Right, So people think meat
is bad, but actually, especially as you age, if you're
young or your old, protein is actually very important. So
meat can be beneficial, but you probably shouldn't be eating
you eating it say between four times four to you know,
twelve to fifteen times a month on the higher and
(21:04):
just to kind of be safe. So you know, it
becomes a difficult discussion because it's been so muddle, but
really just the easiest way is to block out stuff.
So processed foods block it out, you know. Jay Z
says the Hua is one of my favorite lines. He's like,
it's not real to me, therefore it doesn't exist. Don't
bring it into your home, don't bring the sugar, and
(21:25):
don't bring the excess stuff. It's not real to me,
so it doesn't exist. Block it out and then focus
on the things that you know it will be health
promoting fruits, vegetables, lean proteins, beans, things like that, and
fall in love with a cookbook. But sugar, honestly, especially
for black people, cut out the sugar, as you said,
with the tea, Like you look, if I look at
(21:46):
the nutrition label and the sugar is more than you know,
you're only supposed to have probably three to five teaspoons
of sugar a day added sugar a day added sugar
which is important to note, which is probably between fifteen
and maybe twenty four grams. If anything has access to
added sugar, cut it out. So there's no difference between
bottle tea. Really, if it has added sugar and soda
(22:07):
to reduce your sugar. It's one of the best things
that you could do. And I will go a super
long one. So let's pivot now and talk about the
system one can help. So I didn't know what that
meant to until I got deep into it. I'm like, Okay,
I think I know what that means, but I want
(22:28):
you to tell us what that means and why. Yeah,
you started this, so you know, I call it the
feedback loop of gratitude. Everybody's like, oh, I even know ocho,
men anything, and I'm just I guess I should be
you know, put it out there more. But yeah, it's uh,
you know, it goes front to back, so you know,
one can help other. It's like you help yourself, so
you can help other people, and others can help one
(22:50):
and other people will help you too, So you gotta
realize you're part of a bigger group and community. This
was this was started first off in my time at
you Pen. I played football you Pen, I deal with
some injuries, you know, go Quakers, and it had me. Yeah.
I think anybody has a little bit of a jock
on campus, right, You're a little bit of cocky, right,
and you're getting knocked off, and then you start to realize,
(23:10):
hold up, it's bigger than me. I noticed that I'm
part of a team, but I'm also part of a
community and part of a world. So the Oltra system
was founded first out of me just trying to get
healthy again, and then from there I saw this greater
communal connection. So it comes also from this concept of Uh,
there's this paper written that talked about wellness a different way.
(23:32):
So from there I adopted eight core values of wellness
that I think are important. So that's the other side
of or eight, which is you know, it's physical, mental, emotional, spiritual, UM, intellectual, occupational,
so your jobs also important, UM and social, environmental. So
I said, can I take a why I made a
design theory of wellness through this concept? Can I look
(23:54):
at eight areas of wellness that promote health and make
this both my philosophy and also my work. So that's
the OLTO system comes from. It's a it's a design system.
It's a philosophy of storts in which you know, is
another north star that I build my projects, my ideas,
and my consulting services out of. So I just want
people to understand that the concept of wellness is bigger
(24:14):
than you know, this Goop lifestyle or these powders or
just lifting or just you know, shirt lists on Instagram.
There's so many components of it and it's important for
you to find the ones that means something to you.
So you know, that was the That was that's the system,
and I and I just try to walk around with that.
(24:38):
We'll be right back with more of my interview after
this quick break. You touched on quickly supplements, vitamin things
like that. How should people think about adding those in
their uh daily routine. So what are some of the
(25:00):
key vitamins that we as as men should always be
adding into our daily routine? Yes, great, great, great question. Um. So,
first off, they're called supplements, right, so that means they're
supplemental to your diet or what you're eating. So you're
that's the most important thing first is what you're eating.
(25:20):
This won't This won't clean up a lot of the
fallacies in your food. So just don't think if you're
down in these hot dogs and hamburgers, if you take
a multi, you know that'll clean everything up. So supplements
got a little bit of a bad rep because there
is some stut one. It's not FDA regulated, so that
makes things a little bit difficult too. There was a
(25:43):
study done where they use antioxidants, right, like people got
supplements became interested because antioxidants. Antioxidants are basically um certain
vitamins like vitamin A, vitamin C, vitamin EAT, some others
that reduce oxidative stress. Right, So basically they reduce some
some on information in the body. But if you take
(26:03):
oxy it's actually important to have enough. So if you
take too much of something, right, those antioxidants and you're
not actually have enough stative stress. It's a negative impact.
So they found that in some studies, which is very enlightening.
But then people ran with that saying, you know, supplements
don't work or this and that, which isn't the case.
You just have to not really take a lot of
heavy fat soluble ones. So the fat soluble vitamins are
(26:26):
those like a E case some other ones that you
those get caught in fact tissue, so you can't overdo
it on those when it comes to men. But we
really want to think about is the things that make
us take because we are different as men. You know,
you got you know, one a little extra abiato, that
stuff flowing. You know, there's certain things that we have.
So the things that I suggest for men is zinc.
(26:48):
Zinc is a very very important, um important one that's
also important for our immune system function to the stops
them keep it at levels that are necessary. So zinc
is super zink is super key uh um. Also, be
vitamins are super important B vitamins essentially, you know, just
take a simple BE complex. They help unlock basically the
energy and our food the calories. Were able to use
(27:10):
those a little bit better through through our b vitamins,
vitamin C, simple maybe a gramma day, you know, take
it with some bioflavonoids because those make it a little
bit more absorbable and typically not harsh on the stomach.
UM and it's simple. It helps with everything from mood
to your inflammation, things like that. UM I do think
(27:30):
of basic MULTI. It's fine because you know, as long
as you're not over doing it. You know, there's something
called the triage theory. This guy Dr Bruce Ames discovery
was basically the thought process that your body will always
try to survive. So even if you if you have
short term deficiencies, you won't know until it becomes a
huge problem. So, in my opinion of the worst thing
(27:52):
you can do, the worst thing of a MULTI is
if you'll just you know, it'll be a slight waste
of money, but it has more pros than cons especially
if you just you could accord it, but you don't.
They need to think about how to understand the supplement right,
so make sure it has good manufacturing processes. So if
you look on the label, you know you see something activity.
It's as an NSF, but it talks about it's UM
(28:15):
both safe for sport and this manufacturing process sees and
like g MP certified. Look for those little labels that
are on the supplements that will help you know. But
to just make us acinct, it's you know, WANTA mega three,
vitamin C, zinc, probably a little bit of magnesium you
know at night probably will help help you, help you
sleeping and kind of get that going. Um. You can
(28:36):
look at two adaptagen's later, but that's not that pressed.
A nice simple, easy multi U For some of us.
I think calcium, especially if you're a heavy um coffee drinker,
just take a little bit of calcium in the morning,
in magnesium and night kind of build itself out. Vitamin D,
especially black men, it's very important because you know, we
don't get enough sun, especially if you live in cities.
(28:58):
A vitamin D and K two may because you know,
just to kind of head your bed against any sort
of vitamin D toxicity, which is super rare, you'd have
to take a lot. But a vitamin D and K
two mixer are great, and those really really the basic ones.
Then you kind of could build from there and understand
what what what might work for you. But if you
start with that, that's that's an easy intro list. Okay,
(29:21):
here's a final question, Joe. Now this is a this
is a mob shop question. All right. They said they
want you to be honest and tell the truth. Yeah,
those of you in the health and wellness area, do
you have the same aches and pains like us? Breaking
my folks on the daily basis? Are you always in
meetings rubbing your shoulder you know? Yeah? I mean, I'll
(29:43):
be honest with you because I do a lot more
desk work that I think people realizing, you know, with
the shift and COVID, I'm not in the gym as
much as I used to. I've worked with everyone and
I've learned a lot, and I still do that. My
and I played football, so I She's like, talk about
aches and pains, Your boy got eggs and pains. So
the thing is just like, yeah, I'm super big about
(30:06):
eating and working out for basically quality of life and
feeling comfortable. Man Like I gotta put the hyper wall
on my shoulders and the massage guns all that. And
what I also realized when you're sitting at a desk,
and you can even test this right now, because you're
out of death. When you put your like hands or
arms on the desk. I noticed how your core kind
(30:27):
of just relaxes, it chills out. And what I've realized
is is that we end up having so much back
pain because when we sit, our core goes asleep, but
so in our hips tightened up, and so there's our
you know, our butt. So my thing is is like
small little workouts help alleviate those aches and pains because yo,
I'm telling you, I look at it I've had. I mean,
(30:49):
they probably can't see it, but I got this. I
have this broken broken, I broken my ring, I broke
my leg, I tore my labor on my back. The
ache get like I I get it. So my thing
is like, I'm not telling you to do this because
if I feel good all the time, I want you
to do it so you can feel good too. I
know what it's like. You know, everybody said Joe. Trainers
(31:10):
are always telling us what to do and act like
they don't understand when we say it hurts, right, Yeah,
I know, But this is the thing, this is the thing.
You don't have to work through the pain, but you
have to realize the pain will reduce once your body,
once you do the things that your body gets essentially
used to. So say, take pri instans. Let's talk about stretching. Right.
(31:30):
Sometimes you stretch you to feel so uncomfortable, like my
muscles are tight, but your muscles aren't tight. What it
is is your brain is not used to those ranges
of motion, so it's protecting you. It's not your So
when you start to stretch more, it's not that your
muscle suddenly lengthened and you're like if Willy Wonka gumb
Be type situation. It's simply that you're you're you're now
(31:52):
you've stretched enough or you've told your brain that it's safe,
and now your brain feels comfortable in doing these things.
So yeah, I mean, maybe a lot of trainers out
there feel good. I mean I'm sure, but you know,
I got my share aches and pains. I know. It's
like and I can't stand when people are just like
you know, I hear the complaints on your end two
and people just like, oh, like why does that hurt?
(32:13):
Or you're such an old man. I'm like, well, you
don't get the struggle, you don't get the game. So
but I want to put I want to give people
the game that you know are on the same level
as me. It's like your sport is life. You're the
your athlete of life, like you know, lewis your your
your esteem, your achieving. Your stage is when you're in
that board room and you should feel good. Your stage
(32:35):
when you're sitting at that desk and you should feel good.
So your practice, for part of your practice is not
just learning and studying. Part of your practice is taking
care of your body and mind because you gotta perform
or you gotta perform otherwise. I mean, you can none,
you can ache, and you can kind of be normal
and can kind of just get through life. But if
you're a high achiever, right, or you just want a
(32:55):
little bit more out of life, or you just want
to sit at the desk and not have your back ache,
it's all right to take care of yourself a little bit.
Oh man, this has been great. Appreciate all the knowledge
and information that you've given us today. Uh So, in
a in your closing remark, you tell us what should
(33:15):
we do for take us out? All right? Two, that's
why I want you to do. Just make the decision
to act. Don't overthink it, Just make a decision. The
hardest thing really is not the action it's the decision
to wake up and say I'm going to do this
because I know it is good for me. So stop
(33:36):
thinking that you gotta take care of yourself for prodict
productivity or this and that this thing that I'm gonna
take care of myself because I deserve it, feel good.
I deserved the chill, and I deserve to be with
my loved ones for a longer period of time. But again,
inwo just make the decision. Stop saying second guessing in
any area of your life, w you want to do more,
just make the decision to act, put the plans in place,
(33:57):
and keep it moving. Like you know, that's the blue
print right there. As you make the decision, it's easier
to set that up. Joe, how can people get ahold
of you? How can they reach out to you? Yeah,
hit me up. I'm at system on Instagram, on Twitter,
I'm at at Joe Holder Underscore. Uh both verifies as
(34:19):
to be able to find me a little bit more.
And if you just want you know, straight up easy
simple exercise and teens is follow at Exercise Underscore Snacks.
That was another COVID project. Did that with one of
my clients, Naomi Campbell, because she always wanted to work
out every day and just creates simple five to fifteen
minute routines you can do every day, even seated at
the desk, that will make you feel better. So I'm
(34:40):
just out here trying to put off for y'all, and
I hope it helps. Thank you, Joe Holder. We appreciate you,
and uh we will be watching you and taking your
advice as we enter two. Thank you, man Color, It's big. Blessings.
(35:01):
Se
I'm Lewis Carr, host of the Blueprint Connect podcast. The
Blueprint Connect podcast is an extension of the Blueprint Men's Summit,
where we have consistently given men a prescription for growth,
not just for themselves, but also for their families and
their communities. During these podcasts, we will educate and motivate
our listeners about entrepreneurship, careers, finances, relationships, and health and wellness.
(00:29):
And to that point, today we have Fitness, Health and
Wellness consultant Joe Holder. Welcome, Joe, Thanks for having me.
It was a pleasure to reconnect. I was always a fan,
oh man. I was excited, uh to get to you,
(00:50):
because you know, we've all been going through a lot,
both physically, mentally and emotionally over the last twenty one
months as we can still still try to deal with
COVID in some form or variant or nothing, and then
we've had this racial inequality and injustice that a lot
(01:13):
of people in our community are still struggling with. How
have you been dealing with this, uh, from a business
standpoint and a personal standpoint over the last almost two years. Yeah,
I mean that's a good question because for me to
kind of intertwined, right, So I said, I think as
we all did, is uh, it came down on all
(01:35):
of us pretty fast. So then from there you have
to make a decision. And I and since there was
so much unknown, I suppose about two months in and
especially after everything had happened, you know, between with George Floyd,
but even leading up to that, I said, okay, let
me sit down and decide what it is that I
want to focus on that I could change. So I
kind of came up with a social impact platform called
(01:57):
Intergenerational Health that specifically targeted black community but also showed
how all this was intertwined. Because I'm a you know,
I'm a big fan and you know, solidarity, especially class solidarity,
and I decided that, you know, I was going to
focus on four key areas that you know, specifically black
people typically struggle with, which is food and access to
(02:18):
healthy food, which is enablement of a healthy lifestyle, people exercise,
mental health, and then environmental care. So I said, this
is you know, there's a lot going on and everybody's talking,
but this is my lifelong mission. This is what I'm
gonna slowly, a methodically kind of chip away at. And
this is kind of my guiding north star that allowed
me to feel comfortable and make better decisions and also
(02:41):
help me understand I can't fix and change everything. So
that was kind of from you know, the social impact
business perspective, um from a personal perspective. I really just
decided that look in times of great reset, you know,
you kid, you know, you know, everybody says Biden's build
back better plan, Like, what's your build back better plan?
How can I take a step back and decide what
(03:01):
are the core tenants that I'm going to figure out
that I can work on. So for me, that was
really my mental health and my financial health. Those are
two key areas that I really wanted to figure out
and get get a stronger foothold. Then, because you know,
the physical health comes a little bit more naturally to
me as it pertains to diet and exercise, but there's
there's other additions to health, you know, through wellness strategies.
(03:21):
I don't think a lot of people realize. So it
was basically it's like cramming for finals, right, It's like
you put in a couple of tough weeks, but then
in terms of how your life trajectories, now you have
something that is a guide point. And I think that's
the struggle with is that we feel so undergrounded is
because we don't know what we're actually going after, whether
(03:42):
that be for work or business, or whether that be
for ourselves. So for me, it was very important to
decide what it is I was I was going to attack.
Have people been more receptive and engaged around this message
of health and wellness uh now than ever before? Well? Yeah, yeah,
(04:02):
it's because death is so death is crazy, right, Like
death is something that's inevitable, but then it's when it's
something that's all around you and so obvious in the
form of COVID and news and media, then you have
no choice. So you can do two things. You can
ignore it you can or you can get super worried,
or you could just say, look, I know it's gonna
happen to me eventually, but it doesn't happen to happen
(04:22):
to me quick. So I think people are trying to
understand what health and wellness even means, how to take
care of it for themselves, and they want just simple,
easily integrated kind of activities that will work because at
the end of the day, it's uh, it's hard it's
it's actually it's simple, but it's hard. So the key
is is how do you make it simple and also easy?
(04:43):
But yeah, people are shook. You know, anxiety and depression
levels are still up twelve plus months after COVID first happened,
which is atypical for a pandemic. You typically see the
rates drop back down, but medical research is showing that's
not the case. So people are looking for answers and
I think, you know, as a as a, as a
cultural or whatever may then within the space it's up
(05:04):
to me to help provide those It's also up to
us to put additional pressure, I believe, on both government
and businesses to do better. Otherwise what's the point m hm.
So as as we sort of go through, I don't
know what way this is, Joe our second, the third
wave of COVID. You know, what type of advice are
you given to people to sort of mentally and physically
(05:29):
get to the other side of this way? Yeah? Yeah,
mentally it's what stopped worrying, because worried you know, not
to be esoteric or weird, but there's a difference between
being paranoid and worrying, and short term paranoia is actually
better for you, right, because you do what you should
be doing. That's proactive. Right, if you want to get vaccinated,
and get vaccinated, you know, you wash your hands, you
(05:50):
have the air air filters, you eat well, do you.
Paranoia is basically saying, what's can I have mitigation strategies
for the worst case scenarios. Worry is when you worry
about things that are outside of your control, but you
don't act, but so but you're frazzled the whole time.
So my thing is stopped worrying, look at it for
what it is, and control which you can control. You know,
(06:10):
I believe that you know the best adjunctive therapy. A
junctive therapy is basically, what are the things outside of
standardized treatments that will make everything better? And that's improving
your diet and exercise that literally makes every health condition better.
So we need to stop having the arguments over vaccines.
It's like, at this point, if you're not vaccinated, you're
really just taking an additional risk that you don't need.
(06:33):
You know, you should at least have one shot, but
then take the other proactive strategies to help yourself get
out from the other side. So it's just to be
honest with yourself to be able to get to the
other side, because it's time is gonna pass, so you
might as well use it wisely. And it's also to
look at not just the worst case scenarios, but perhaps
what are the better case ones. The better case ones
could be that this was the is a breakthrough moment
(06:55):
in COVID that we've been waiting for, which is basically,
we have a virus that is a little bit more transmissible,
but it's mild, which means that you're essentially it's a
different who essentially is you're getting a booster shot in
real time. You already, if you're vaccinated already, you have
a bit of protection, so even if you get sick,
it looks like it doesn't go into the lungs, and
that we're able to then hopefully prevent excessive community spread
(07:18):
because you should be getting tested consistently, so we do
this right, This could be possibly best case scenario, better
case scenarios, This is the moment we've been waiting for.
But whether it's the best case or the worst case,
the easiest way to get to the other side is
to do the things that you know will work for you.
So what are your mental health strategies? Just pick one
or two, doesn't have to be anything crazy. What are
(07:38):
your physical health strategies and that includes diet and fitness,
And then what are your also emotional strategies? So rely
on your community, keep in touch with your friends, you know,
make sure that you're okay. And I think if you
focus on those three things, you know, we'll we'll get
to a better place. So, uh, we see that sports
is being affected now even more than it was back originally.
(08:02):
All right, Uh, were you kind of shocked when you
saw these games of eighty and ninety thousand people in
stands without a mask and you know, people running onto
the field at the end of the game hugging. Were
you a little paranoid yourself when you saw that? I
(08:23):
mean yeah, I mean when you two're talking about like
big sec markets, like yeah, because it is so crowded, right,
So it's like but if you know, luckily, my thing
was like, it's okay to wear a mask and do
all that and wash your hands, and you need open
air flow. So my thing is if there's open air
flow and it's socially distance, I'm not that worried, but
(08:45):
I'm more worried about it is the fact that it's
the thought process. It's like in certain territories, you know,
they don't think it's real, or they don't they're they're
sending death threats to their local public health leaders. You know,
that's awful. And then it's to the other side where
people are, you know, by themselves wearing a mask outside
(09:05):
and you're like, stop, stop doing that too, Like that
doesn't make sense. You're you, You're caught too much up
in fear. And then the other side is caught up
too much in not having any worry, and it's just like,
where are we going as a population? As a group.
I think cultural cohesion is very necessary, but it's just
like Jesus, guys, it's like, what we've been going through
(09:25):
this for like two years? We really y'all really doing this.
I'm like, you really think it's not real to you're
about to die? I'm like, this is crazy, Like, oh,
the vaccine has a micro chip in it, but you're
walking around with a cell phone and two bottles of
soda or something. It's like, what are you doing. It's
just like, but you know, that's we can we can
(09:46):
go on that all day. But we should pivot. Let's
let's pivot to um New Year's resolutions. All right? Uh?
You know I always used to laugh because I said,
you know, your business goes through the roof in January,
in February and embody into March's about too normal. Yeah,
(10:08):
what advice what you give people as they look and
talk about As soon as I get through with my
holiday meals, I'm gonna start my healthy plan. What advice
would you give people to be more consistent to be
able to do the long term health and wellness plan? Yeah?
I mean it's this is the thing. The holiday should
(10:30):
actually be one of your most enjoyable times, or you're
not worried about health and wellness because hopefully you've been
taking care of yourself all year round. But for most
people that's not the case. So I'll give a better
real life example. Because you can control the holiday is
a bit more right there under your time. My suggestion
is for you to do two things. The first thing is,
what's one healthy habit that you've been trying to do
(10:53):
that you couldn't previously do because you've been too busy.
Your time is more under your control during the holidays
for probably a two or four week period. You like,
you use that to your advantage to actually set something
that is of value, whether it maybe you want to
work up, wake up earlier, maybe you're trying to work
get used to working out again, and your little self
conscious so you rather do it by yourself and your
home for maybe fifteen minutes a day. Things like that.
(11:15):
It's like you have an opportunity here to try to
do it as soon as the new year starts, when
excuse me, life ramps up again. You're often setting yourself
up for failure because one work gets crazy again, family
responsibilities probably do. You're probably a little bit tired because
we've been eating and drinking and being married. Just important
in itself, but it makes it a little difficult. Um,
(11:36):
and then you're not sure where to start, so you
just give up. UM. And the other thing that I
stress people do and what I personally do, is perform
an end of the year audit. I think it's super
important to sit down and be honest with yourself about
your various health goals. It's like or health and just
personal goals. What did I accomplish this year? What didn't
I accomplish this year? Why was that the case, and
(11:58):
how can I set up a strategy for the year
moving forward that will make things go better? And then
instead of saying I'm gonna do this for the new year,
there's basically a concept called breaking things up in the cycles.
So you have micro cycles, which are typically pretty short,
which are two to seven days, and you also have
macro cycles, which is like the whole year ago, but
it's often a too that's often too long to like
(12:20):
make it real. So break it down. Instead of New Year,
say new month, this is my new month resolution for January.
I'm gonna focus on this, right, and then you have
a compounding effect. Perhaps January is just you want to hydrate, right,
that's well, I just want to focus on drinking more water.
February comes along, you're like, all right, I got the
water down. I just want to I want to focus on,
(12:40):
you know, maybe running. I want to go for a run,
you know, three times a week for twenty minutes. All right,
I got that. January February just knocked down two great goals,
and you're able to put those together and keep it moving.
So don't think about New Year, because when a new
year happens and it doesn't start to go, well, and
you're trying to do this whole thing for a year,
it just seems so long. But healthy habits add up.
(13:02):
They don't need to be done all the time, they
just need to be done consistently. So if he said
goals for each month, like, that's where I think some
of the money is that, especially if you're just trying
to get used to this doing your things. We'll be
right back with more of my interview after this quick break. So, Joe,
(13:29):
most people struggle as time management. They said, I really
want to do this, but I just don't have the time,
you know, between job and and kids and other family responsibilities.
So how did you do you advise people who just
said I can't find the time, which we know is there,
(13:49):
but they just don't see it. What advice would you
give to those people? All right? First off, it's it's
it's concept that you actually are time. So it's not
really separating your self from time. I know, it's weird,
is that sounds. It's like you're not really managing time,
you're managing yourself, which is a little bit different. So
get that caught in your head too. So you just
(14:09):
have to admit there are some things you're gonna be
able to accomplish, and others that you're not continued upon
your responsibilities, but there is something under your control. Three.
You have to be honest, it's that especially for many
of us reading this, you know we probably have you know,
slight disposable funds, maybe a little bit of time. We're
like relatively safe. So if you say you don't have
(14:30):
enough time, you really just have to see where the
pockets of time are that are under your full control,
which is typically mornings and evenings, not during the work
day because that becomes super hard. But in the mornings
you probably have a disposable fifteen or thirty minutes where
you could do the small things that add up. So
basically my thought process is I do things for people
who have a life. That's my health and wellness philosophy.
(14:52):
It's like not Jim rats, but people who have a life.
So in the morning, do those There are certain things
that you can find for fifteen or thirty minutes, whether
that be some light activity like just download your favorite
app or five, or a yoga or body weight exercises.
Maybe for you it's stress reduction, so breathing, taking some
time to meditate. Ten to fifteen minutes. It's just you
have to make the decision to act, and then when
(15:14):
you can't act, do it. Don't think about it, Like
action produces motivation, not the other way around. People to
think I do these things just because I'm motivated all
the time. I'm like, no, I don't think about it,
Like when I wake up, I don't think about it. Right,
I take ten deep breaths, I do five minutes the movement,
not because I want to, just because I don't think
about it. I just act. So the best thing that
I could give people is find those pockets in the
(15:36):
day or evening that you know you can control. Then
the tripulally between fifteen and thirty minutes, and that's probably
adds up to about maybe an hour of your day
per day making those better decisions. That adds up that
seven hours in a week, you know, thirty five hours
in in to thirty five in a month, depending on
how long the month is. And that's a lot of
(15:58):
time that that ends up uh basically compounding on itself
to produce better results. So don't thing it has to
be long, just think it has to be useful. So
so Joe sounds like you sort of used the same
sort of formul that we do in the TV business.
How many minutes of TV do you watch your week?
That's good, all right? Right? My thing is run your
(16:20):
life a little bit like your work. Right. The only
reason why you do your work at work is because
you somebody that told you you got to do it,
or you want to schedule. Now schedule your own life
to do things you actually want to do, and then
schedule a few of those things that you probably don't
want to do, but you know it will be beneficial
feed and that will make your whole life better. Right.
It's just like, stop stop being pressured to do things
(16:42):
you either don't want to do or only do things
because it has that payoff of money. It's like, your
life is your life, your health, you know, I know
it's cheesy. Health is wealth or whatever. But improve your
quality of life by improving the quality of your decisions. So, Joe,
this is a barbershop question. People always is debate on
what is a healthy lifestyle? All right, It's it's an
(17:06):
ongoing debate. So you know, I've heard people say I
gave up soft drinks. I just drink tea now, all right,
I just drink bottle tea and you're kind of gonna like,
I don't think that that's part of the healthy lifestyle.
So how do you make it simple for people who
are not around someone like you who can give them
(17:29):
the correct information. Where can people go to find exactly
what a healthy lifestyle is that I'll be example, like,
I read labels all right, and I don't know is
you know this percentage per daily allowance is good or bad?
All right? So what what is your advice to people
to say, Hey, what does it look like? M great question?
(17:54):
Great question. Uh. You know, sometimes I think because I've
been so immersing it, sometimes I freak at those those
basic sick things. So even someone I've worked with some
of the brightest minds in the world, and they'll ask
me like crazy basic questions about fitness and nutrition and wellness,
and I'm just like, wow, we really have no base
knowledge of this stuff. Um, so let's start from the top. Like,
(18:15):
first off, what is health? Health is an end result, right,
It's not a thing. So health is a state of being.
It's you know, it's making sure at you say your
blood your blood uh, your blood tests come back and
everything is in the right range, right or it's you know,
you're feeling well mentally and emotional. So health is that
overall cohesive state of being. Then we have wellnessed strategies
(18:36):
that promote health. And typically for the individual, the easiest
way to look at that is what's around you? So
can I set up my environment for it? Right? So
it's like you know, at night, I don't want bright
light song so I could sleep. And then what is
It's what you're doing, what you're eating, and how you're
taking care of, say your stress levels or your mental health.
Now to keep it simple around your question of say, like,
(18:57):
let's start with food. What's healthy? Healthy food? You know
people say, oh, carves are bad, or this is bad,
or only eat this, eat that you eat. Basically, what
say we've come up on, which is you have your
vegetables right, but you don't want to cook them too much,
so you say you're dark leafing greens, you know, food
like that, but just don't overcook they don't. You want
(19:17):
to have them mentally processed, so they steam them right
and get used to having spices and seasonings instead of
excess salt. That's super important. Now from there, you can
have your fruits. What's your whole fruits instead of saying
your canned fruits. Just buy your fruits tole and then
maybe you know, have a couple of servings of that
a day, whether it be an apple, pear berries, things
like that. So think of whole food sources and then
(19:39):
your meats, right, so your meats and lean meats and
fish protein is very important. So think of food that
you prepare yourself. Basically is the easiest way to think
of that. Then when we talk about so I'm gonna
stop you right to interrupt me, that meat that is debate.
How much is enough and how much is all right?
(20:01):
So thig of meat basically as a supplement. The issue is,
as they say, it's not the cow. It's to have,
so you have a factory farming lifestyle, or hormones are
injected into this meat and people eat too much of it.
So think of it. If I had to give advice,
it would be be vegan or vegetarian before dinner and
then at dinner that's where you're lean serving of meat is,
(20:22):
which is probably a fist. It's probably about this big.
You don't have to have that much of it is
actually a very nutrient dent. So you don't need a
lot and typically cooking in a way that's not overly aggressive,
so not not grilling all the time. Does certain compounds
come from grilling them might not be healthy, or maybe
stick to just your fish or low on the food chain,
you know, a little fish to say, sardines or macrol
(20:43):
or or things like that. Right, So people think meat
is bad, but actually, especially as you age, if you're
young or your old, protein is actually very important. So
meat can be beneficial, but you probably shouldn't be eating
you eating it say between four times four to you know,
twelve to fifteen times a month on the higher and
(21:04):
just to kind of be safe. So you know, it
becomes a difficult discussion because it's been so muddle, but
really just the easiest way is to block out stuff.
So processed foods block it out, you know. Jay Z
says the Hua is one of my favorite lines. He's like,
it's not real to me, therefore it doesn't exist. Don't
bring it into your home, don't bring the sugar, and
(21:25):
don't bring the excess stuff. It's not real to me,
so it doesn't exist. Block it out and then focus
on the things that you know it will be health
promoting fruits, vegetables, lean proteins, beans, things like that, and
fall in love with a cookbook. But sugar, honestly, especially
for black people, cut out the sugar, as you said,
with the tea, Like you look, if I look at
(21:46):
the nutrition label and the sugar is more than you know,
you're only supposed to have probably three to five teaspoons
of sugar a day added sugar a day added sugar
which is important to note, which is probably between fifteen
and maybe twenty four grams. If anything has access to
added sugar, cut it out. So there's no difference between
bottle tea. Really, if it has added sugar and soda
(22:07):
to reduce your sugar. It's one of the best things
that you could do. And I will go a super
long one. So let's pivot now and talk about the
system one can help. So I didn't know what that
meant to until I got deep into it. I'm like, Okay,
I think I know what that means, but I want
(22:28):
you to tell us what that means and why. Yeah,
you started this, so you know, I call it the
feedback loop of gratitude. Everybody's like, oh, I even know ocho,
men anything, and I'm just I guess I should be
you know, put it out there more. But yeah, it's uh,
you know, it goes front to back, so you know,
one can help other. It's like you help yourself, so
you can help other people, and others can help one
(22:50):
and other people will help you too, So you gotta
realize you're part of a bigger group and community. This
was this was started first off in my time at
you Pen. I played football you Pen, I deal with
some injuries, you know, go Quakers, and it had me. Yeah.
I think anybody has a little bit of a jock
on campus, right, You're a little bit of cocky, right,
and you're getting knocked off, and then you start to realize,
(23:10):
hold up, it's bigger than me. I noticed that I'm
part of a team, but I'm also part of a
community and part of a world. So the Oltra system
was founded first out of me just trying to get
healthy again, and then from there I saw this greater
communal connection. So it comes also from this concept of Uh,
there's this paper written that talked about wellness a different way.
(23:32):
So from there I adopted eight core values of wellness
that I think are important. So that's the other side
of or eight, which is you know, it's physical, mental, emotional, spiritual, UM, intellectual, occupational,
so your jobs also important, UM and social, environmental. So
I said, can I take a why I made a
design theory of wellness through this concept? Can I look
(23:54):
at eight areas of wellness that promote health and make
this both my philosophy and also my work. So that's
the OLTO system comes from. It's a it's a design system.
It's a philosophy of storts in which you know, is
another north star that I build my projects, my ideas,
and my consulting services out of. So I just want
people to understand that the concept of wellness is bigger
(24:14):
than you know, this Goop lifestyle or these powders or
just lifting or just you know, shirt lists on Instagram.
There's so many components of it and it's important for
you to find the ones that means something to you.
So you know, that was the That was that's the system,
and I and I just try to walk around with that.
(24:38):
We'll be right back with more of my interview after
this quick break. You touched on quickly supplements, vitamin things
like that. How should people think about adding those in
their uh daily routine. So what are some of the
(25:00):
key vitamins that we as as men should always be
adding into our daily routine? Yes, great, great, great question. Um. So,
first off, they're called supplements, right, so that means they're
supplemental to your diet or what you're eating. So you're
that's the most important thing first is what you're eating.
(25:20):
This won't This won't clean up a lot of the
fallacies in your food. So just don't think if you're
down in these hot dogs and hamburgers, if you take
a multi, you know that'll clean everything up. So supplements
got a little bit of a bad rep because there
is some stut one. It's not FDA regulated, so that
makes things a little bit difficult too. There was a
(25:43):
study done where they use antioxidants, right, like people got
supplements became interested because antioxidants. Antioxidants are basically um certain
vitamins like vitamin A, vitamin C, vitamin EAT, some others
that reduce oxidative stress. Right, So basically they reduce some
some on information in the body. But if you take
(26:03):
oxy it's actually important to have enough. So if you
take too much of something, right, those antioxidants and you're
not actually have enough stative stress. It's a negative impact.
So they found that in some studies, which is very enlightening.
But then people ran with that saying, you know, supplements
don't work or this and that, which isn't the case.
You just have to not really take a lot of
heavy fat soluble ones. So the fat soluble vitamins are
(26:26):
those like a E case some other ones that you
those get caught in fact tissue, so you can't overdo
it on those when it comes to men. But we
really want to think about is the things that make
us take because we are different as men. You know,
you got you know, one a little extra abiato, that
stuff flowing. You know, there's certain things that we have.
So the things that I suggest for men is zinc.
(26:48):
Zinc is a very very important, um important one that's
also important for our immune system function to the stops
them keep it at levels that are necessary. So zinc
is super zink is super key uh um. Also, be
vitamins are super important B vitamins essentially, you know, just
take a simple BE complex. They help unlock basically the
energy and our food the calories. Were able to use
(27:10):
those a little bit better through through our b vitamins,
vitamin C, simple maybe a gramma day, you know, take
it with some bioflavonoids because those make it a little
bit more absorbable and typically not harsh on the stomach.
UM and it's simple. It helps with everything from mood
to your inflammation, things like that. UM I do think
(27:30):
of basic MULTI. It's fine because you know, as long
as you're not over doing it. You know, there's something
called the triage theory. This guy Dr Bruce Ames discovery
was basically the thought process that your body will always
try to survive. So even if you if you have
short term deficiencies, you won't know until it becomes a
huge problem. So, in my opinion of the worst thing
(27:52):
you can do, the worst thing of a MULTI is
if you'll just you know, it'll be a slight waste
of money, but it has more pros than cons especially
if you just you could accord it, but you don't.
They need to think about how to understand the supplement right,
so make sure it has good manufacturing processes. So if
you look on the label, you know you see something activity.
It's as an NSF, but it talks about it's UM
(28:15):
both safe for sport and this manufacturing process sees and
like g MP certified. Look for those little labels that
are on the supplements that will help you know. But
to just make us acinct, it's you know, WANTA mega three,
vitamin C, zinc, probably a little bit of magnesium you
know at night probably will help help you, help you
sleeping and kind of get that going. Um. You can
(28:36):
look at two adaptagen's later, but that's not that pressed.
A nice simple, easy multi U For some of us.
I think calcium, especially if you're a heavy um coffee drinker,
just take a little bit of calcium in the morning,
in magnesium and night kind of build itself out. Vitamin D,
especially black men, it's very important because you know, we
don't get enough sun, especially if you live in cities.
(28:58):
A vitamin D and K two may because you know,
just to kind of head your bed against any sort
of vitamin D toxicity, which is super rare, you'd have
to take a lot. But a vitamin D and K
two mixer are great, and those really really the basic ones.
Then you kind of could build from there and understand
what what what might work for you. But if you
start with that, that's that's an easy intro list. Okay,
(29:21):
here's a final question, Joe. Now this is a this
is a mob shop question. All right. They said they
want you to be honest and tell the truth. Yeah,
those of you in the health and wellness area, do
you have the same aches and pains like us? Breaking
my folks on the daily basis? Are you always in
meetings rubbing your shoulder you know? Yeah? I mean, I'll
(29:43):
be honest with you because I do a lot more
desk work that I think people realizing, you know, with
the shift and COVID, I'm not in the gym as
much as I used to. I've worked with everyone and
I've learned a lot, and I still do that. My
and I played football, so I She's like, talk about
aches and pains, Your boy got eggs and pains. So
the thing is just like, yeah, I'm super big about
(30:06):
eating and working out for basically quality of life and
feeling comfortable. Man Like I gotta put the hyper wall
on my shoulders and the massage guns all that. And
what I also realized when you're sitting at a desk,
and you can even test this right now, because you're
out of death. When you put your like hands or
arms on the desk. I noticed how your core kind
(30:27):
of just relaxes, it chills out. And what I've realized
is is that we end up having so much back
pain because when we sit, our core goes asleep, but
so in our hips tightened up, and so there's our
you know, our butt. So my thing is is like
small little workouts help alleviate those aches and pains because yo,
I'm telling you, I look at it I've had. I mean,
(30:49):
they probably can't see it, but I got this. I
have this broken broken, I broken my ring, I broke
my leg, I tore my labor on my back. The
ache get like I I get it. So my thing
is like, I'm not telling you to do this because
if I feel good all the time, I want you
to do it so you can feel good too. I
know what it's like. You know, everybody said Joe. Trainers
(31:10):
are always telling us what to do and act like
they don't understand when we say it hurts, right, Yeah,
I know, But this is the thing, this is the thing.
You don't have to work through the pain, but you
have to realize the pain will reduce once your body,
once you do the things that your body gets essentially
used to. So say, take pri instans. Let's talk about stretching. Right.
(31:30):
Sometimes you stretch you to feel so uncomfortable, like my
muscles are tight, but your muscles aren't tight. What it
is is your brain is not used to those ranges
of motion, so it's protecting you. It's not your So
when you start to stretch more, it's not that your
muscle suddenly lengthened and you're like if Willy Wonka gumb
Be type situation. It's simply that you're you're you're now
(31:52):
you've stretched enough or you've told your brain that it's safe,
and now your brain feels comfortable in doing these things.
So yeah, I mean, maybe a lot of trainers out
there feel good. I mean I'm sure, but you know,
I got my share aches and pains. I know. It's
like and I can't stand when people are just like
you know, I hear the complaints on your end two
and people just like, oh, like why does that hurt?
(32:13):
Or you're such an old man. I'm like, well, you
don't get the struggle, you don't get the game. So
but I want to put I want to give people
the game that you know are on the same level
as me. It's like your sport is life. You're the
your athlete of life, like you know, lewis your your
your esteem, your achieving. Your stage is when you're in
that board room and you should feel good. Your stage
(32:35):
when you're sitting at that desk and you should feel good.
So your practice, for part of your practice is not
just learning and studying. Part of your practice is taking
care of your body and mind because you gotta perform
or you gotta perform otherwise. I mean, you can none,
you can ache, and you can kind of be normal
and can kind of just get through life. But if
you're a high achiever, right, or you just want a
(32:55):
little bit more out of life, or you just want
to sit at the desk and not have your back ache,
it's all right to take care of yourself a little bit.
Oh man, this has been great. Appreciate all the knowledge
and information that you've given us today. Uh So, in
a in your closing remark, you tell us what should
(33:15):
we do for take us out? All right? Two, that's
why I want you to do. Just make the decision
to act. Don't overthink it, Just make a decision. The
hardest thing really is not the action it's the decision
to wake up and say I'm going to do this
because I know it is good for me. So stop
(33:36):
thinking that you gotta take care of yourself for prodict
productivity or this and that this thing that I'm gonna
take care of myself because I deserve it, feel good.
I deserved the chill, and I deserve to be with
my loved ones for a longer period of time. But again,
inwo just make the decision. Stop saying second guessing in
any area of your life, w you want to do more,
just make the decision to act, put the plans in place,
(33:57):
and keep it moving. Like you know, that's the blue
print right there. As you make the decision, it's easier
to set that up. Joe, how can people get ahold
of you? How can they reach out to you? Yeah,
hit me up. I'm at system on Instagram, on Twitter,
I'm at at Joe Holder Underscore. Uh both verifies as
(34:19):
to be able to find me a little bit more.
And if you just want you know, straight up easy
simple exercise and teens is follow at Exercise Underscore Snacks.
That was another COVID project. Did that with one of
my clients, Naomi Campbell, because she always wanted to work
out every day and just creates simple five to fifteen
minute routines you can do every day, even seated at
the desk, that will make you feel better. So I'm
(34:40):
just out here trying to put off for y'all, and
I hope it helps. Thank you, Joe Holder. We appreciate you,
and uh we will be watching you and taking your
advice as we enter two. Thank you, man Color, It's big. Blessings.
(35:01):
Se
Host
Louis Carr
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