April 24, 2025 • 47 mins
In this episode of The Aging Well Podcast, Corbin Bruton and Dr. Jeff Armstrong discuss the significance of protein intake, particularly focusing on timing, quality, and the role of protein in muscle recovery. They explore common misconceptions about protein needs, the importance of balancing nutrition with exercise, and the effectiveness of different types of workouts. The discussion emphasizes that while protein timing can be beneficial, the overall distribution of protein throughout the day is more crucial for muscle growth and recovery. They also address common mistakes people make in their workout routines and the importance of a balanced approach to fitness and nutrition. Dr. Armstrong and Corbin discuss various aspects of fitness, personal growth, and effective habits for achieving goals. They emphasize the importance of focusing on body fat loss rather than weight loss, the efficiency of exercise, and the significance of setting achievable goals. The conversation also covers the impact of a positive environment, the necessity of saying no to draining commitments, and the management of screen time. They conclude with the importance of reflecting on progress and investing in lifelong learning, all while creating a structured morning routine to set the tone for success and… aging well.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:09):
Welcome to the Aging Well podcast, where we discussed the
habits and lifestyle practices for living vital and healthy
lives. In this episode, we discussed
the significance of protein intake, particularly focusing on
timing, quality, and the role ofprotein in muscle recovery.
We explore common misconceptionsabout protein needs, the
importance of balancing nutrition with exercise, and
(00:29):
that while protein timing can bebeneficial, the overall
distribution of protein throughout the day is more
crucial for muscle recovery and growth.
We also discussed 10 habits thatare purported to get you unstuck
in life and how your workouts may be making you store fat.
Our goal was to simplify the information and we do the BS1
we'll find in the popular press and on the Internet and help the
(00:51):
listener and the viewer to age well.
Doctor Armstrong, I came across an article on the Internet and
it's basically discussing everything that almost every one
of our listeners has ever heard,which is you need more protein
if you're working out at the gym.
But is that really accurate? You know what I mean?
Does an individual need to be taking in more protein?
(01:16):
And if so, why does that matter?I mean, when you say more
protein, you have to kind of define more than what?
More than the average individual, more than they're
currently consuming. Really.
It's not a matter of more, it's a matter of what.
How much does somebody need if they're exercising?
Now somebody who's not exercising, general normal RDA
(01:39):
recommendations of somewhere between about .6 and .8g per
pound of body weight is probablysufficient.
If somebody's exercising regularly, I generally recommend
about 1g per pound of body weight.
It's a pretty safe number, but I'd say anybody on average could
probably take in about .8 to 1.2g per pound of body weight
(02:03):
and that should be sufficient. And so you have somebody who's
200 lbs or taking in 200 grams of protein on a daily basis,
then that should be sufficient to build muscle and provide for
what the body needs. If you go much more than that,
you're starting to really investtoo much money in unnecessary
(02:24):
protein. You know, I know a lot of people
are on the carnivore diet and things like that.
I think it's a very expensive approach to eating because
protein is more expensive than carbohydrates and carbohydrates
is the preferred fuel for, you know, fueling the muscle.
And so why do you want to have to convert all of that into
carbohydrate anyhow for the muscle to contract?
(02:45):
And you know, you're spending a lot of money.
Carbohydrates. Good healthy carbohydrates are a
lot cheaper than healthy proteins.
Timing really matter when we're taking in protein.
Well, I know the article talks about timing and saying it
doesn't necessarily matter. I think it's kind of poorly
written in that perspective. But to me, timing is important,
but it's not of huge importance.You know, if we are exercising,
(03:09):
we generally want to get some protein in and around that
window. It's not absolutely necessary
because if you're eating protein, there's generally going
to be protein. And especially if it's, you
know, meat protein and things like that are going to take some
time to digest. That's all exiting out of the
stomach and getting in the bloodstream over time.
But when we are exercise, when we just exercised or when we are
(03:32):
exercising, we're going to get this insulin spike.
That insulin spike and we're going to be more sensitive to
insulin is going to take in carbohydrates and it's going to
take the protein in along with that.
If there's not protein available, then the body is
going to be using protein from other sources in order to fuel
the protein synthesis that's being demanded in the muscle.
(03:52):
And so I believe it, it's a goodidea to have a easily absorbable
protein in the window around when you are working out, you
know, something like a whey protein or you know, just a
lighter protein that's going to get in the system and be
absorbed by the muscle when the muscle really needs it.
Now that being said, you know you can go without protein for a
(04:16):
good period of time post exercise, but you're probably
not going to get the same benefits that you're going to
get if you're exercising and taking some protein in around
that window. Does that make sense?
Yeah, It makes it like right after a workout.
You're saying it's the perfect window because your body, the
muscles are really, really hungry, for lack of a better
word, and you need to refeed them with that glucose spike in
(04:39):
order to have the protein be readily absorbed as fast as
possible into the muscle. Is that?
Right. So, you know, you get further
and further away from that workout.
Now the tissue is less sensitiveto insulin and it's less likely
to take up the glucose and less likely to take up the the
(05:00):
protein. And so it's more likely that
that those energy sources are going to go somewhere else in
the body and it could go to fat.And so I just think it makes a
little bit better sense to consider what type of protein we
take, when we take it and how much we're taking, you know,
each meal. And ideally we want protein in
(05:20):
every meal that we're eating. So if we're eating three meals,
we're dividing that 200 milligrams by three.
Or you know, if it's four meals,6 meals, you know, we're
dividing accordingly. And then also for having a
snack, having some protein in that snack.
So just in case someone has missed that perfect window of
(05:40):
opportunity to take in that protein that that post workout
meal, they would they would basically be OK as long as
they're taking in enough proteinthroughout the day.
Because then the amino acids from those previous meals that's
in their bloodstream, that's going to be readily available.
And then they're not, they're not pulling that amino acid
(06:02):
source from another muscle group.
It is because that by them eating protein throughout the
day. And also it could in theory have
the same benefit of them taking in protein with that post
workout meal. Is that what I'm?
Is that what I'm gathering from what you're saying?
I'm not sure exactly, but yeah, I mean the more we can
(06:26):
distribute the protein in smaller doses throughout the
day, the better it's going to beavailable for building tissue
and and doing what protein is needed to be done in the body.
That being said, I mean, a lot of people are on intermittent
fasting and, and meal plans likethat where they're having to
consume much more of their protein in a shorter window of
time. That can present some challenges
(06:48):
the the less times you're eatingthroughout the day.
And you know, so if I'm trying to consume 200, two, 100 grams
of protein in a single meal, that's a lot of protein.
It's hard to consume chances I'mgoing to miss other nutrients
that I want to get into the body, but also I'm lumping that
all into my gut. And as it digests and dumps out,
dumping out in greater quantity in a shorter period of time,
(07:11):
which means we're going to have greater windows throughout the
day where maybe that protein might not be available to
sustain the muscle. Well, that kind of segues into
our next question because the article actually says how not
all proteins are created equal. What if an individual is taking
more of a slow digesting proteinthroughout the day?
(07:34):
And so they're instead of havingthose small little meals, they
are doing intermittent fasting. But during their intermittent
fast, they're taking in more of a slow digesting protein.
So they're feeling full or feeling more satiated for much
longer and then that's being broken down over a period of
(07:54):
time versus that whey protein for a post workout meal which
gets broken down really, really fast.
Are all proteins created equal? No, they're not.
I mean, but I think the equalityof the protein is not so much
about absorbability because you know what else is contributing
to that? It it could be a poor protein
(08:15):
source. I mean, if I eat a pound of
salami in in one sitting, yeah, there's some protein in that,
but it's a shit protein that is going to absorb a lot slower
because of the fat that's involved in it.
But it's not giving me the quality of amino acids.
I mean we have to consider quality of amino acids that
accompany the protein. You know what else is with that
(08:36):
protein you're in a plant based proteins are going to have a lot
more fiber involved with them. That fiber may have an impact in
terms of the absorbability because it's transmitting that
through the digestive tract. You have the quality of the
amino acids at present in the protein.
So I think when you're talking not all proteins being the same,
(08:58):
I mean you have to look at the quality of the protein.
You know, eggs are very good source of protein because they
have the closest balance of amino acids that our body needs.
Unfortunately, eggs are extremely expensive right now,
so probably going a meat source is a little bit better than
that. If you're going protein sources,
you have to look at what are thecombinations of foods that I'm
(09:18):
eating to give me those amino acids.
So the key is to kind of get into the amino acids that are
present in the food and what effect is that going to have.
And we know leucine is probably a very important essential amino
acid for stimulating protein synthesis.
And so even just taking branch in amino acids could give us
(09:39):
benefit that maybe the ingestionof meat might not take that It's
it's really, I think we over complicate the whole thing.
You know, if you are eating a balanced diet with a reasonable
amount of regularity, not tryingto just cram everything into one
big huge meal, you're probably going to be OK.
It's not that big of a deal. And I think it's really the take
(10:00):
away from that article. It's like, don't sweat over the
small stuff, you know, get good quality protein in your diet
distributed over the number of meals that you're eating.
Make sure you're getting an adequate amount.
Make sure you're not getting toomuch protein.
And it's simple. I mean, I think, you know, we,
we can find a hundred articles like the one you read that give
us the same line of, you know, BS.
(10:23):
So it's like they try and overcomplicate things and make
it confusing for people rather than simplifying it.
So for listeners that are concerned, how much protein do I
really need? You know, unless you are an
athlete or a bodybuilder or you know somebody who has maybe
health issues that really has toconcern themselves with the
(10:43):
quality and the timing of the protein.
Just eat good quality protein inevery meal.
Make sure that you're getting roughly about a gram per pound
of body weight and life is simple.
Life is simple. There it is.
Yeah, well, if they do that, would that help them age well?
Why wouldn't it? Well, I, I the reason why I ask
(11:06):
is it cause, and you kind of covered this already.
The article ends with saying, and this is ridiculous to me,
protein only matters if you're putting in the work.
So if an individual's not putting in the work, does
protein even matter? I would say yes.
I would say a different statement because your body
needs protein whether you're exercising or not.
(11:27):
And that basically says that if I'm sedentary, I can eat shit
protein and I'll be fine. That's not the case.
I mean, we, we need protein whether we are exercising or
not. You know, even if you're not
putting in the work, which meansyou're in a coma, your body is
still going to need protein in order to sustain the tissue that
(11:50):
it has. And so, yeah, it's kind of a
dumb statement, but I think the point that they're trying to
make is that, you know, if you're exercising, protein is
going to be important, more important than if you're
sedentary. But you know, again, it's like,
what type of exercise are you doing and how what are your
protein needs? It doesn't matter whether you're
(12:11):
sedentary or an elite athlete. Your body has specific protein
needs and you got to have good quality protein spread
throughout the day. Well, I found another article
out there and it's talks about the truth about fat burning
exercises. And then it starts off by saying
(12:32):
the number one exercise mistakesthat men make.
And then it goes into saying that the number one exercise
mistake that is made by men is when trying to burn fat is not
the exercise they are. It's not the actual exercise
that they're doing. It's the lack of their
nutrition. And I don't know how that has to
(12:52):
do with exercise, but instead itshould be focusing on nutrition.
Well, having seen that article, I think what they're talking
about there is that the too manymen try to exercise their way
out of poor nutrition. They think they can eat a crappy
diet, disco exercise at the gym,and that's going to, you know,
(13:14):
eliminate all the excess calories from alcohol and pizza
and the crap food that they might be eating.
And the reality is, you can't. You got to eat a clean, healthy
diet if you want to maintain a healthy body composition.
Exercise is just kind of a little bit more of the icing on
the cake Comes to diet first, then exercise.
The type of exercise we're doing, how much we're doing, is
(13:36):
going to have another contributing factor to
maintaining healthy body composition.
What else does the article say? The article also talks about
steady state cardio and I kind of agree with this with the fact
that steady state cardio, that long distance running, although
it can burn fat, I think it alsoburns a lot of muscle.
(13:57):
So I think more of a HIT style, that explosion.
I think that is in my opinion, way better to lose weight and
still maintain muscle density. And it shouldn't be a matter of
opinion. It should be a matter of, you
know, kind of the what the literature says.
(14:17):
And I think that when you're looking at the type of exercise,
we again, we get overly complicated with that and it
gives us flick bait and you know, articles that these, you
know, so-called fitness magazines can continue to just
crank out bullshit. But it it comes down to the
(14:37):
principle of specificity. I mean, you have that whole
continuum of exercise, everything from, you know,
physical activity to low intensity steady state zone to
kind of exercise up to high intensity training to high
intensity interval training, to high intensity interval
resistance training to strength training and so on.
(15:00):
And when we're looking at the type of exercise, of course low
intensity steady state exercise is going to be burning fat
because that's the primary fuel doing those types of exercise.
Unfortunately, it takes a lot oftime in order to do those types
of exercises. And so the number of calories
that you're burning at a low intensity in a period of time is
going to be less than you are burning at a higher intensity
(15:23):
for a shorter period of time. And so we want to increase the
amount of steady state exercise or physical activity that we're
doing, but we don't need to necessarily consider that our
only source of exercise. And if we're doing a lot of
that, then it takes away from resistance training.
There's also a certain level of efficiency that comes from
(15:43):
carrying less weight to do that long steady state type of
activity. And so that does tend to inhibit
muscle mass because you know your body doesn't want to have
to carry a bunch of extra weightaround that muscle just becomes
a drain on energy for fueling that endurance exercise.
It's a drain on just how much work it takes to carry that
(16:05):
extra mass. And so the body's going to kind
of work against that. But if you're countering that
with resistance training, they, they work together, you know, so
it's not a matter of one or the other or not doing something
else. It's a matter of balance within
your resistance training, your endurance training, your cardio,
respiratory training, your physical activity.
(16:25):
And so low intensity steady state can be great for burning
calories on a long term basis. It can help to not impede on
recovery form from resistance training.
So for training really hard withthe muscle mass, we don't want
to be doing a lot of high intensity interval training on
top of that because that's goingto impede the recovery from, you
(16:46):
know, your strengthening exercises.
And so we just have to have somecommon sense in terms of how we
balance all of this stuff. And if we're trying to burn fat,
obviously the more we're moving the better.
And so incorporating some of that lower intensity steady
state work on top of resistance training, on top of hip training
can be useful. And so my recommendation would
(17:07):
be trying to mix up your exercise as much as possible.
Getting that resistance trainingis a priority because that's
going to help to burn energy because muscle mass demands a
lot of energy. It's going to improve your body
composition simply by the fact that you have more muscle
relative to the fat on your body.
It's going to allow you to do more higher intensity type of
(17:28):
training. Even that low intensity steady
state stuff is going to be more intense because you're able to
walk more briskly on a regular basis without it being
fatiguing. And so, you know, I, I think it
probably not the wisest thing tojust lately say, you know, one
type of exercise versus the other.
And you know, I think there's benefits of hit training.
(17:48):
I think there's benefits of doing more steady state
training, but most importantly we got to do a balance of
everything. What else?
I mean, and that kind of that's a perfect segue into what what
the article kind of says is another mistake, which they say
two things and we're going to clump them together, isolation
exercise and then sit ups and crunches.
(18:12):
And it kind of capitalize on what you're saying, because if
we're just doing isolation exercises, you're not, you're
not getting as much of A benefitas you would with the full body
resistance training or incorporating the big muscle
groups, right. And then as far as sit up and
crunches, I mean, I know, I knowyour opinion on sit up and
(18:33):
crunches, but I mean, most literature says if you're, if
you're in doing full body workouts, everything that you're
doing is indeed in engaging the core.
So it doesn't necessarily make sense to prioritize the rectus
indominus, right? So again, what's the theme of
(18:53):
this article? The theme of the article is just
mistakes that people are making when they when they are working
out and trying to lose weight. So it's, it's tying that to
trying to lose weight. You know, if you're trying to
lose weight, first of all, the whole statement of lose weight
is irks me in fitness because it's like we're not trying to
lose weight. We're trying to lose body fat
(19:14):
and trying to ideally gain weight because we're gaining
muscle mass. And so when you start looking
at, you know, isolation exercises is a mistake, it's
like you got to consider what are the goals of the individual.
If my goals is to be a bodybuilder, I'm going to have
to do isolation exercises because I have to build the
smaller muscles. Isolation exercises can have a
(19:37):
benefit in terms of giving strength that's going to allow
us to do the more come compound movements more effectively.
You know, if I have stronger biceps, I can pull more when I'm
doing like a row or a chin up orsomething like that.
So there's some benefit to those.
When you're looking at abdominalexercises, again, like you said,
doing the core exercises are going to strengthen.
(19:57):
Doing exercises are going to strengthen the core, but when
we're trying to lose body fat. Doing, you know, you can do
crunches out the wazoo and it's not going to really impact your
body composition. It's not going to give you 6
pack abs until you lose the fat.And so doing those in lieu of
exercises that are going to burnmore calories and cause us to
(20:22):
burn more fat, it's a waste of time.
And so I'm not a big fan of doing crunches and things like
that. And unless, again, you're a
bodybuilder and you're trying toreally refine those muscles for
aesthetic purposes, then it's good.
If you're looking at strengthening and aging well,
which is again the theme of thispodcast, then doing endless
crunches to me is a waste of time.
(20:44):
There's too many other things that I can do.
I'm going to get more benefit out of doing an equivalent
number of squats, you know, 5 minutes of AB work, I can do 5
more minutes of a squatting exercise.
I'm going to get far more benefit out of doing those
squatting exercises because I'm going to strengthen the core.
I'm going to build my leg muscles, which are far bigger
than my abdominal muscles and it's going to be more, much more
(21:08):
beneficial. And it's the same with doing the
isolation exercises. If I I can get more bang out of
doing complex exercises that aregoing to facilitate
strengthening of those smaller, more isolated muscles, then I'm
better off doing those more complex movements instead.
And so I think it comes down to really more of a factor of time,
(21:29):
efficiency, specificity, and goals.
You know, if I have a limited amount of time to exercise, I
got to do what is going to be the best bang for my buck.
And if I have 1/2 hour to lift, I don't want to spend 5 minutes
of that work out doing arm curls, you know, and generally
most people are doing more than 5 minutes, but that 5 minutes
could be spent on something elsethat's going to be more
(21:50):
effective. Now, if I'm a bodybuilder and
I'm spending two hours at the gym, isolation exercises are
going to be very effective and very useful.
Now does that mean we we shouldn't do some isolation
exercises really is matter of personal goals and
circumstances. You know, for me, I have limited
time. I'm not going to spend a lot of
time doing arm curls. I'll do them once a week, maybe
(22:12):
on occasion as I desire to, but I'm going to get in there.
I'm going to do, you know, the basic 5 exercises, you know, and
I generally split those out across the week.
I can get a lot done in a short period of time.
It's going to build and maintainstrength that, yeah, may not
give me that bodybuilder physique, but it's going to give
me healthy strength. It's going to help me to age
well. And when I'm looking at body
(22:33):
composition, I'm looking at whatam I doing to reduce the amount
of body fat in my body. Arm curls, crunches are not
going to necessarily do that. Diet, calorie burning through
cardiovascular exercise, and building the big muscles is
going to best improve my body composition.
That's good Now there's obviously going to be someone
(22:53):
that's going to be listening to this and they just feel stuck.
They just they don't know what it is that they need to do and
they hear Doctor Armstrong and they listen to his vice and
they're like, man, I just don't know how to move forward.
Well, that's OK, because I came across another article about 10
habits that will get you unstuckin life.
(23:14):
Now, we're not going to dive into all 10, but I do think that
it is really, really interestingthat some of the things that
they have in the article, it's actually a lot of the stuff that
we talk about on this podcast #1being embrace a daily gratitude
practice. Now they don't spell gratitude
(23:34):
with two T's like we do so. They misspell it.
They did, they misspell it, but I do think that that that is
listed as the number one. The number one habit to get
yourself stuck is to embrace gratitude practice.
What do you feel about that? Well, first, I'd like to go
through all ten of those if we can.
(23:55):
Might as well. I mean, this is the Aging Well
podcast and the first advice there that we could share with
people. Let's go through all 10.
But yeah, I don't know from thatlist whether there's anything
that is most important, you know, so to prioritize those
things. But I would say, yeah, that if
you can begin your day and carrythrough your day with an
(24:16):
attitude of gratitude. So gratitude with the two TS
that's going to do a lot to benefit your overall well-being
and keeping you from getting stuck, because a lot of times we
get stuck because we don't have the gratitude, you know, we're
stuck. We think, well, you know this, I
hate this job, you know, I hate where I live, you know, I hate
(24:36):
this. I hate that.
Well, think about why you are where you are.
What's the purpose behind that? And, you know, be grateful for
that opportunity and think of everything as an opportunity,
even if it is, you know, something that's really weighing
heavy on you. Things that we turn into overly
burdensome stress can actually be things that are stimuli for
(24:56):
growth. And, you know, what are we
trying to accomplish here? What's life trying to accomplish
for us here? And be grateful for it.
And we take everything with a more positive attitude when
we're great, more grateful. #2 is helpful.
How they phrase it is set small achievable goals daily, which as
(25:17):
we phrase it, baby steps. Right, baby steps.
I mean, it's like I mean, again,I love these articles because
they they don't any really expound anything profound or,
you know, unique. It's just kind of regurgitating
what and I wonder how much of this stuff is written by AI, You
know, where you just AAI write me an article about, you know,
(25:39):
how to get unstuck and it's justgoing to pull a bunch of stuff
out of its computer but and put it down on paper.
But you know it, it is good advice.
Baby steps. I mean, we we tend to look at
the problems that confront us and be overwhelmed by their
complexity or their massiveness.And if we just begin to break
(25:59):
things down, I'm always been a big fan of Robert H Schuller and
his The Power of Possibility thinking.
And his whole thing was if you, you're confronted with a
problem, break it down into smaller components.
And like one of his big things when he was raising money to
build the Crystal Cathedral in LA, he is going to OK, but I
(26:22):
need to raise this amount of money.
So I need to raise $1,000,000. I can find one donor that can
contribute $1,000,000. That's going to be pretty
difficult. I can find 2 donors that'll give
me $500,000. That's a little bit more, you
know, possible 4 donors to give you 250,000.
It becomes a bit more reasonable, you know, then 10
donors to give you $100,000. Now I'm breaking it all the way
(26:45):
down to if I can find a million people to give me a dollar, then
it's more achievable. So if I need to lose 40 lbs, I'm
not looking at how do I lose 40 lbs right away.
How can I lose 2 lbs this week? Because 2 lbs a week is going to
be probably the most sustainable.
So I know that I have 20 weeks roughly to lose that £40 if I'm
(27:07):
going to lose it sustainably. So what do I do today to burn
the calories that I need and I need to, you know, basically be
in A7 7500 kilocal or 77,000 kilocalorie deficit for the week
if I want to lose 2 lbs. So that's how many kilocalories
per day? It's 1000 kilocalories per day.
(27:28):
What do I do today to get into that deficit?
OK, I need to something that's got to be exercise.
Well, I do an exercise session. I walk on a treadmill for 30
minutes and I burn, you know, anywhere from, you know, it
could be 200 to 500 kilocaloriesthat could accomplish a big part
(27:49):
of that goal. OK, now I got to look at what
are the things that I can cut inmy diet.
I have this one meal in front ofme.
How can I cut calories here? You know, if I look at, well,
I'd like to, if I don't drink that one, you know, sugar pop,
that's like 160 kilocalories, OK, I'm one step closer to that
goal. So breaking it down into what
(28:10):
can I do in this moment that's going to bring me closer to that
goal is going to bring you closer to a goal.
That's that to me is just one ofthe most simplified life lessons
that anybody can learn is baby steps.
Just breakdown any issue, any problem you have in front of you
into its most smallest steps andit becomes achievable.
Yeah, my wife's actually on a goal setting weight loss journey
(28:32):
herself right now, and we got her one of those treadmills for
underneath the desk because she just decided I'm not going to
sit anymore. And so she was standing and then
she's like, you know, I could probably get more, more movement
in if I could walk while I was at work.
So we got her one of those and she's just been walking and
(28:55):
typing and she, she's walking like 6 miles a day just at a
slow, steady pace. And the weights actually it's
coming off. And because of that, she's being
inspired to watch what she puts in her mouth.
You know, a lot of other people are like, oh, you know, I'm
going to reward myself with thiscandy bar.
(29:16):
I'm going to reward myself with.And she's like, no, I don't.
I'm losing weight. I don't want to, I don't want to
go back. I don't want to.
So it's, it's pretty, it's pretty cool that when you set a
goal and you follow through the overall mindset that it does
impact. Speaking of mindsets, the next
(29:36):
habit is to declutter your physical and mental space.
And I actually kind of agree with this.
I've I've seen a lot of people, they feel really anxious or
stressed out and it's the weirdest thing.
All they do is they just, they clean up their area, their
living area, their work area. As soon as they clean it up,
(29:59):
their mindset is completely different.
And most of those super successful entrepreneurs, the
number one thing that they'll tell you is to wake up and make
your bed first thing in the morning.
That's that's one of those things.
What? What would you say about this
habit of decluttering your physical and mental space?
(30:20):
Again, it's, it's one of the most basic things that anybody's
going to tell you in terms of, you know, kind of I'm, I'm
stocking, I'm sticking yourself in life, you know, is, you know,
begin by decluttering the thingsaround you, having a better
environment, your, your workspace, cleaning that up, you
know, just cleaning your desk isgoing to make you more
productive. You know, like you said, making
(30:40):
your bed in the morning makes methink of a number of years ago,
and I might have used this when you were taking my exercise
motivation adherence class. I used the ABC series.
My diet's better than yours. And unfortunately, I can't find
it anymore anywhere, and I've lost all my copies of it.
But one of the trainers that wasinvolved in the show, that was
(31:04):
one of his big things, was changing the mindset of the
individual. He did everything from, you
know, changing the color and thesize of the plates in the
kitchen and, you know, changing the color of the bed sheets and
doing all these simple things that seem kind of to be
nonsense. But it changed the mindset of
the individual, You know, the where you know, you're living in
(31:26):
a calmer environment. You're able to be more
organized. And so when you're more
organized, you're more efficient.
It's just, it's, it's a natural,sensible thing to tell people to
do. You know, start by just
decluttering your life, you know, having a schedule.
Just, you know, people say I can't exercise because I just,
I'm too busy. So I get bullshit.
(31:47):
You're too busy, your, your lifeis too cluttered.
What's the things that you can eliminate that are going to make
the time for you to be able to exercise and organize your time?
It's like, OK, what time you getting up?
You know, I get up when I get up.
Well, get up at a certain time. Now you have OK, I'm getting up
at 4:00 in the morning. I can go exercise and then I can
(32:07):
get started on my day. Boom, you're done.
You're organized. You're going to get more done.
The next one is move your body regularly, obviously.
Yeah. I mean, again, it's like
movement. If you're just sitting on your
ass all day, yeah, it's easy to get stuck because you are stuck.
You're just sitting. You're not doing anything.
But if you're moving, you know, there's the physiological
(32:28):
benefits that, you know, we go back to Jay Spies, you know, the
spiritual, physical, intellectual, emotional and
social, you know, you're going to get unstuck if you follow
that pattern of, you know, having, you know, a spiritual
dimension in your life. But the physical piece, being
able to move and get yourself out of the space that you're in,
just from the physiological standpoint, from the mechanical
(32:51):
standpoint, you know, to, you know, the social and the
psychological benefits that you get from movement, It's it's a
no brainer. It's just yeah, move.
You know, no brainers. The next one is surround
yourself with positive influence.
I actually I've been thinking about this a lot recently.
(33:12):
I'm reminded of the that scripture that says iron
sharpens iron. And I also recently have heard
that, you know, people who hang around their their closest 5
friends. Those five friends roughly have
the same goals, the same mindsetand make the same amount of
(33:33):
money. And I just started, I just, I'm
kind of going through this journey of my own life and
reflecting on a few things whereI don't want to be where I'm at
now. I've come a super, super long
way, but I want to keep moving forward.
I don't want to be stagnant. I don't want to have a stagnant
(33:54):
mindset. I don't want to be trapped in a
box and say, well, this is just how it is.
I can't do anything about it when no one's put a lid on top
of that box, meaning there's no ceiling, there's no limit.
I want to keep moving forward and I don't really want to be
around people that are not goingto help me grow and move or dole
(34:17):
me or, you know, I like to thinkI'm a pretty positive guy.
And so I don't know if you've ever been around a negative
person, but they are exhausting.And so I really, really agree
with surround yourself with positive influences.
I tend to surround myself with positive people to lift me up
because I'm tend to be one of those more negative people.
(34:37):
But I I think I'm again, it's another no brainer and there's
so many different. I think it was is a Jim roar
that made you know, someone thatsaid you are the some of the
five people you spend the most time with.
You know, there's there's all those different issues.
There's, you know, people go back and I can't remember the
(34:59):
episode. I think it was in our season one
or two that we had Jim Harshaw on.
And you know, he's a big proponent of having an
environment of excellence and, you know, mastermind groups and
all those types of things. And I, I think those are a
brilliant approach to bettering yourself is deciding who you're
(35:20):
surrounding yourself with. And we have kind of adopted is
the 6th pillar for aging well ishaving purposeful social
connections. And I think it's important to
have that purposeful piece in there because you can have
social connections. And if you're surrounding
yourself with five people who are negative or are not helping
(35:40):
you to pursue your goals, yeah, you have social connections, but
that's not benefiting you. But the purposeful ones are the
ones that are taking you in a forward direction, helping you
to grow, encouraging you and detouring you from the things
that are keeping you off track from being successful, being
healthy and those types of things.
(36:01):
And so, yeah, again, I think it's a no brainer to just
consider who you're surrounding yourselves with.
And it could be a helpful exercise for somebody just to
sit down and say, OK, these are the people in my life.
You know, what column am I goingto put them in?
Are they beneficial or are they detrimental to my goals and my
success? And, you know, there's some
situations where you can't escape those relationships, but
(36:24):
you can avoid putting yourself in more draining scenarios.
You know, so family issues, I mean, you're stuck with your
family, but doesn't mean you have to, you know, spend too
much time with them if it's going to be draining on you or
if it's counterproductive or if it's toxic.
(36:44):
You know, you, you want to remove yourself from those toxic
relationships. And you know, this is where
forgiveness comes in a lot too. But forgiveness doesn't mean
that we have to continue to subject ourselves to the
individuals or the circumstancesthat we're trying to forgive.
You know, it's freeing ourselveswith the burden of that
negativity and moving away from it.
(37:07):
And so when we consider the relationships that we're in and
how that's going to help get us unstuck is look for the people
that are, you know, pulling you up rather than pulling you down,
because it's the people that arepulling you down that are
keeping you stuck. That's good.
Well, and that's a perfect seguefor the next habit, which is
(37:27):
practice saying no to things that drain you.
And ironically, earlier this week, I heard this phrase that
no can be a complete sentence. So hey, you want to go do
something? No, I don't want to do that.
You can just say no. And you don't need an excuse.
(37:48):
If someone says well, why and you say I just I don't want to
or I don't have time or whatever, you can practice say
no. And it's really awkward.
Some people it's really easy to say no.
For me, I'm one of those individuals.
It's kind of hard to say no. I'm a, I'm a people pleaser.
I don't like to let people down.But ever since I started taking
(38:13):
on the, the, the mindset of, youknow, there are certain things
where I have spread myself way too thin and I got to start
saying no. I started saying no and man,
it's really, really helped impact my life in a much more
maintainable way where I'm not spreading myself thin and I'm
(38:34):
not burning, burning both ends of the candles.
So I would encourage anyone to embrace the ability to to say no
on things that are drinking. You know the the idea that no is
can be a one word sentence? Well, yes, can be a one word
sentence. Maybe can be a one word
sentence, so not a big fan of that phrasing.
(38:54):
But I think we again, just comesdown to prioritizing, you know,
and, and learning to, you know, put things in those quadrants
that, you know, Stephen Kelly did in the 7 lbs, you know, 7
habits of highly effective people.
You know, it's the things that are urgent and important versus
not urgent and not important. And, you know, looking at those
(39:18):
types of things and learning to say yes to the things that are
the most important and the most urgent urgent, and saying no to
the things that are least important and least urgent.
And just because something is important or urgent for somebody
else doesn't mean it's importantor urgent for us too.
You know, we have to consider that, you know, it's like, you
know, your lack of planning is not my problem kind of thing,
(39:38):
you know, and we have to manage saying yes and no with empathy,
but also with our own personal health and well-being.
That makes sense. The next habit, and I totally
agree with this because I'm incredibly guilty of it, is
limit your screen time. My big issue is I go down rabbit
(40:02):
holes and I find something really cool and I'm like, oh
wow, what is that? Like, whoa, look at the history
of this and look at the science of that and let me dive in more
and let me go down a YouTube rabbit hole.
And then it's I'm just going to give myself.
A 10 minute break and then that 10 minute turns into like 2
hours of scrolling and it's it'sawful.
(40:23):
It's an awful habit. So yes, limit your screen time.
Well, I don't know that I would say limit the screen time
because I again, that's a very vague and it's a very easy
statement to kind of make. But what we should be doing is
being purposeful with our screentime and being purposeful with
our time in general. You know, take our entire day.
You have 24 hours opportunity costs.
(40:46):
You know, what am I doing with that time?
Does this activity that I'm doing, does it benefit what I'm
overall trying to do in my life?Or does it take away?
And you know, there could be times when, you know, 8 hours of
screen time can be very beneficial.
You know, what are you doing with that screen time?
Maybe I'm, you know, looking up,you know, instructional videos
(41:08):
on how to to do something. Maybe it's, you know, doing
coding for, you know, computer software that I'm trying to work
with or, you know, I've been doing a lot with, you know,
edit, trying to refine the editing process of this podcast.
I watch a lot of YouTube videos now, you know, some of those
become a little bit less beneficial than others, but you
(41:29):
also have to learn, you know, just because I click start on a
video doesn't mean I have to continue to watch it all the
way. The end.
Once I realize that this is crap, I can stop.
But yeah, there's things that, you know, we could be, you know,
watching documentaries on TV that can be beneficial.
You know, maybe my screen time is I have books on my Kindle,
(41:50):
you know, that screen time to say limit that it's like, well,
are you really doing yourself good by not reading that book?
You know, so it it's a bit subjective when we say limit,
but the idea is I think to prioritize and use screen time
effectively is the best way to look at that.
(42:10):
Yeah, but I feel like too much screen time also can radiate a
lot of blue light and so that can also throw off your
circadian rhythm. So I guess if you are going to
utilize screen time to those awesome that like reading a book
of Kendall, I guess change the setting to where it blocks out
(42:32):
blue light, especially if you'redoing it at night time.
That's that could be a good pro tip right there.
Well, yeah, but again, that's not really about limiting, its
managing our our screen time effectively and you know not
using, you know screen time right before bed if it's
disrupting our sleep. But that doesn't, that has
nothing to do with limiting our sleep or screen time.
(42:54):
It has more to do with, you know, limiting the amount of
blue light relative to our sleeppatterns.
You know, blue light's going to be fine once we're awake, but
you know, as we get closer and closer to bedtime, then it's
going to have a more disruptive effect on our, our sleep
pattern, our sleep hygiene. The next habit is reflect and
review your progress weekly. Seems simple enough.
(43:17):
Yeah, I would say daily. You know, I think we, that's
where journaling comes into play, you know, looking at
having goals in the morning, reviewing those at the end of
the day. And yeah, at the end of the
week, you can you have kind of amore summary reflective period
where I look at, OK, what did I accomplish of the over the week?
But I wouldn't extend it just tothe week.
(43:39):
It's kind of like, you know, that's why I don't do
resolutions every New Year's. It's like I need to change every
day and try to be my best today,be better tomorrow.
I'm not going to wait until January 1st to make those
changes. Same thing.
I don't want to reflect on how I'm doing at the end of the week
or the end of the month, the endof the year.
(44:00):
I want to look at on a daily basis.
And really in reality, we're almost looking at having a
constant mindset of evaluating how am I doing now in this
moment as opposed to waiting until a period of time to
reflect. But again, I think the point of
that whole statement is to to take time during the week to
(44:21):
look back over your successes and evaluate your progress.
You know, same with resistance training exercise.
You know, we want to be writing things down what we're doing so
that we can look back and say, OK, I've come this far.
And it's that looking back momentarily to be able to see
how far we've come that can be beneficial.
(44:42):
Which kind of ties in with the next one, which is invest in
lifelong learning. Yeah, again, these are I I I
swear this article is written byAI because it's it's all, it's
all pretty much no brainer kind of stuff.
Yeah, lifelong learning. But again, you can't invest in
lifelong learning if you're stuck.
(45:04):
So how does investing in lifelong learning get you
unstuck? It just basically keeps you from
getting stuck. You know it's going to give you
that momentum to keep moving forward.
Create a morning routine that sets the tone for success.
Oh, yeah. I, I love you.
Yeah. I mean, again, it goes along
with everything we've been saying is.
(45:25):
And that's where journaling comes in, you know, getting up,
having a morning routine, havinga daily routine, you know, that
part of sleep hygiene and healthis, you know, getting up in the
morning, having a specific routine, trying to maintain a
routine throughout the day, having a more organized pattern
throughout your day, winding down that organization and that
(45:45):
pattern at the end of the day, preparing you for sleep so that
you can get a good productive night's sleep and wake up and
refresh and start tomorrow. You know, so it's, it's all
about the daily rhythms. What's next?
That was it. I mean, we literally hit all ten
of those. Yeah, we did all ten of those
habits. So that's that was it.
(46:05):
That's how it that's how it ended.
Well, if anybody has stuck with us this long in this podcast,
hopefully you learn something from that.
I think to kind of just summarize what we've talked
about in this episode, and I think we need to get back to a
few more of these episodes wherewe go through some of the
different articles that are out there and bring it to the
perspective of aging. Well.
(46:27):
I think the big take away here today is keep it simple, stupid.
You know, do the KISS principle.Look at what's your goal, what
are you trying to accomplish? How are you going to accomplish
it? What's going to interfere with
that progress? What's going to facilitate that
progress and just get off your ass and do it and age well?
(46:47):
All right. Thank you for listening.
I hope you benefited from today's podcast and until next
time, keep aging well.
Welcome to the Aging Well podcast, where we discussed the
habits and lifestyle practices for living vital and healthy
lives. In this episode, we discussed
the significance of protein intake, particularly focusing on
timing, quality, and the role ofprotein in muscle recovery.
We explore common misconceptionsabout protein needs, the
importance of balancing nutrition with exercise, and
(00:29):
that while protein timing can bebeneficial, the overall
distribution of protein throughout the day is more
crucial for muscle recovery and growth.
We also discussed 10 habits thatare purported to get you unstuck
in life and how your workouts may be making you store fat.
Our goal was to simplify the information and we do the BS1
we'll find in the popular press and on the Internet and help the
(00:51):
listener and the viewer to age well.
Doctor Armstrong, I came across an article on the Internet and
it's basically discussing everything that almost every one
of our listeners has ever heard,which is you need more protein
if you're working out at the gym.
But is that really accurate? You know what I mean?
Does an individual need to be taking in more protein?
(01:16):
And if so, why does that matter?I mean, when you say more
protein, you have to kind of define more than what?
More than the average individual, more than they're
currently consuming. Really.
It's not a matter of more, it's a matter of what.
How much does somebody need if they're exercising?
Now somebody who's not exercising, general normal RDA
(01:39):
recommendations of somewhere between about .6 and .8g per
pound of body weight is probablysufficient.
If somebody's exercising regularly, I generally recommend
about 1g per pound of body weight.
It's a pretty safe number, but I'd say anybody on average could
probably take in about .8 to 1.2g per pound of body weight
(02:03):
and that should be sufficient. And so you have somebody who's
200 lbs or taking in 200 grams of protein on a daily basis,
then that should be sufficient to build muscle and provide for
what the body needs. If you go much more than that,
you're starting to really investtoo much money in unnecessary
(02:24):
protein. You know, I know a lot of people
are on the carnivore diet and things like that.
I think it's a very expensive approach to eating because
protein is more expensive than carbohydrates and carbohydrates
is the preferred fuel for, you know, fueling the muscle.
And so why do you want to have to convert all of that into
carbohydrate anyhow for the muscle to contract?
(02:45):
And you know, you're spending a lot of money.
Carbohydrates. Good healthy carbohydrates are a
lot cheaper than healthy proteins.
Timing really matter when we're taking in protein.
Well, I know the article talks about timing and saying it
doesn't necessarily matter. I think it's kind of poorly
written in that perspective. But to me, timing is important,
but it's not of huge importance.You know, if we are exercising,
(03:09):
we generally want to get some protein in and around that
window. It's not absolutely necessary
because if you're eating protein, there's generally going
to be protein. And especially if it's, you
know, meat protein and things like that are going to take some
time to digest. That's all exiting out of the
stomach and getting in the bloodstream over time.
But when we are exercise, when we just exercised or when we are
(03:32):
exercising, we're going to get this insulin spike.
That insulin spike and we're going to be more sensitive to
insulin is going to take in carbohydrates and it's going to
take the protein in along with that.
If there's not protein available, then the body is
going to be using protein from other sources in order to fuel
the protein synthesis that's being demanded in the muscle.
(03:52):
And so I believe it, it's a goodidea to have a easily absorbable
protein in the window around when you are working out, you
know, something like a whey protein or you know, just a
lighter protein that's going to get in the system and be
absorbed by the muscle when the muscle really needs it.
Now that being said, you know you can go without protein for a
(04:16):
good period of time post exercise, but you're probably
not going to get the same benefits that you're going to
get if you're exercising and taking some protein in around
that window. Does that make sense?
Yeah, It makes it like right after a workout.
You're saying it's the perfect window because your body, the
muscles are really, really hungry, for lack of a better
word, and you need to refeed them with that glucose spike in
(04:39):
order to have the protein be readily absorbed as fast as
possible into the muscle. Is that?
Right. So, you know, you get further
and further away from that workout.
Now the tissue is less sensitiveto insulin and it's less likely
to take up the glucose and less likely to take up the the
(05:00):
protein. And so it's more likely that
that those energy sources are going to go somewhere else in
the body and it could go to fat.And so I just think it makes a
little bit better sense to consider what type of protein we
take, when we take it and how much we're taking, you know,
each meal. And ideally we want protein in
(05:20):
every meal that we're eating. So if we're eating three meals,
we're dividing that 200 milligrams by three.
Or you know, if it's four meals,6 meals, you know, we're
dividing accordingly. And then also for having a
snack, having some protein in that snack.
So just in case someone has missed that perfect window of
(05:40):
opportunity to take in that protein that that post workout
meal, they would they would basically be OK as long as
they're taking in enough proteinthroughout the day.
Because then the amino acids from those previous meals that's
in their bloodstream, that's going to be readily available.
And then they're not, they're not pulling that amino acid
(06:02):
source from another muscle group.
It is because that by them eating protein throughout the
day. And also it could in theory have
the same benefit of them taking in protein with that post
workout meal. Is that what I'm?
Is that what I'm gathering from what you're saying?
I'm not sure exactly, but yeah, I mean the more we can
(06:26):
distribute the protein in smaller doses throughout the
day, the better it's going to beavailable for building tissue
and and doing what protein is needed to be done in the body.
That being said, I mean, a lot of people are on intermittent
fasting and, and meal plans likethat where they're having to
consume much more of their protein in a shorter window of
time. That can present some challenges
(06:48):
the the less times you're eatingthroughout the day.
And you know, so if I'm trying to consume 200, two, 100 grams
of protein in a single meal, that's a lot of protein.
It's hard to consume chances I'mgoing to miss other nutrients
that I want to get into the body, but also I'm lumping that
all into my gut. And as it digests and dumps out,
dumping out in greater quantity in a shorter period of time,
(07:11):
which means we're going to have greater windows throughout the
day where maybe that protein might not be available to
sustain the muscle. Well, that kind of segues into
our next question because the article actually says how not
all proteins are created equal. What if an individual is taking
more of a slow digesting proteinthroughout the day?
(07:34):
And so they're instead of havingthose small little meals, they
are doing intermittent fasting. But during their intermittent
fast, they're taking in more of a slow digesting protein.
So they're feeling full or feeling more satiated for much
longer and then that's being broken down over a period of
(07:54):
time versus that whey protein for a post workout meal which
gets broken down really, really fast.
Are all proteins created equal? No, they're not.
I mean, but I think the equalityof the protein is not so much
about absorbability because you know what else is contributing
to that? It it could be a poor protein
(08:15):
source. I mean, if I eat a pound of
salami in in one sitting, yeah, there's some protein in that,
but it's a shit protein that is going to absorb a lot slower
because of the fat that's involved in it.
But it's not giving me the quality of amino acids.
I mean we have to consider quality of amino acids that
accompany the protein. You know what else is with that
(08:36):
protein you're in a plant based proteins are going to have a lot
more fiber involved with them. That fiber may have an impact in
terms of the absorbability because it's transmitting that
through the digestive tract. You have the quality of the
amino acids at present in the protein.
So I think when you're talking not all proteins being the same,
(08:58):
I mean you have to look at the quality of the protein.
You know, eggs are very good source of protein because they
have the closest balance of amino acids that our body needs.
Unfortunately, eggs are extremely expensive right now,
so probably going a meat source is a little bit better than
that. If you're going protein sources,
you have to look at what are thecombinations of foods that I'm
(09:18):
eating to give me those amino acids.
So the key is to kind of get into the amino acids that are
present in the food and what effect is that going to have.
And we know leucine is probably a very important essential amino
acid for stimulating protein synthesis.
And so even just taking branch in amino acids could give us
(09:39):
benefit that maybe the ingestionof meat might not take that It's
it's really, I think we over complicate the whole thing.
You know, if you are eating a balanced diet with a reasonable
amount of regularity, not tryingto just cram everything into one
big huge meal, you're probably going to be OK.
It's not that big of a deal. And I think it's really the take
(10:00):
away from that article. It's like, don't sweat over the
small stuff, you know, get good quality protein in your diet
distributed over the number of meals that you're eating.
Make sure you're getting an adequate amount.
Make sure you're not getting toomuch protein.
And it's simple. I mean, I think, you know, we,
we can find a hundred articles like the one you read that give
us the same line of, you know, BS.
(10:23):
So it's like they try and overcomplicate things and make
it confusing for people rather than simplifying it.
So for listeners that are concerned, how much protein do I
really need? You know, unless you are an
athlete or a bodybuilder or you know somebody who has maybe
health issues that really has toconcern themselves with the
(10:43):
quality and the timing of the protein.
Just eat good quality protein inevery meal.
Make sure that you're getting roughly about a gram per pound
of body weight and life is simple.
Life is simple. There it is.
Yeah, well, if they do that, would that help them age well?
Why wouldn't it? Well, I, I the reason why I ask
(11:06):
is it cause, and you kind of covered this already.
The article ends with saying, and this is ridiculous to me,
protein only matters if you're putting in the work.
So if an individual's not putting in the work, does
protein even matter? I would say yes.
I would say a different statement because your body
needs protein whether you're exercising or not.
(11:27):
And that basically says that if I'm sedentary, I can eat shit
protein and I'll be fine. That's not the case.
I mean, we, we need protein whether we are exercising or
not. You know, even if you're not
putting in the work, which meansyou're in a coma, your body is
still going to need protein in order to sustain the tissue that
(11:50):
it has. And so, yeah, it's kind of a
dumb statement, but I think the point that they're trying to
make is that, you know, if you're exercising, protein is
going to be important, more important than if you're
sedentary. But you know, again, it's like,
what type of exercise are you doing and how what are your
protein needs? It doesn't matter whether you're
(12:11):
sedentary or an elite athlete. Your body has specific protein
needs and you got to have good quality protein spread
throughout the day. Well, I found another article
out there and it's talks about the truth about fat burning
exercises. And then it starts off by saying
(12:32):
the number one exercise mistakesthat men make.
And then it goes into saying that the number one exercise
mistake that is made by men is when trying to burn fat is not
the exercise they are. It's not the actual exercise
that they're doing. It's the lack of their
nutrition. And I don't know how that has to
(12:52):
do with exercise, but instead itshould be focusing on nutrition.
Well, having seen that article, I think what they're talking
about there is that the too manymen try to exercise their way
out of poor nutrition. They think they can eat a crappy
diet, disco exercise at the gym,and that's going to, you know,
(13:14):
eliminate all the excess calories from alcohol and pizza
and the crap food that they might be eating.
And the reality is, you can't. You got to eat a clean, healthy
diet if you want to maintain a healthy body composition.
Exercise is just kind of a little bit more of the icing on
the cake Comes to diet first, then exercise.
The type of exercise we're doing, how much we're doing, is
(13:36):
going to have another contributing factor to
maintaining healthy body composition.
What else does the article say? The article also talks about
steady state cardio and I kind of agree with this with the fact
that steady state cardio, that long distance running, although
it can burn fat, I think it alsoburns a lot of muscle.
(13:57):
So I think more of a HIT style, that explosion.
I think that is in my opinion, way better to lose weight and
still maintain muscle density. And it shouldn't be a matter of
opinion. It should be a matter of, you
know, kind of the what the literature says.
(14:17):
And I think that when you're looking at the type of exercise,
we again, we get overly complicated with that and it
gives us flick bait and you know, articles that these, you
know, so-called fitness magazines can continue to just
crank out bullshit. But it it comes down to the
(14:37):
principle of specificity. I mean, you have that whole
continuum of exercise, everything from, you know,
physical activity to low intensity steady state zone to
kind of exercise up to high intensity training to high
intensity interval training, to high intensity interval
resistance training to strength training and so on.
(15:00):
And when we're looking at the type of exercise, of course low
intensity steady state exercise is going to be burning fat
because that's the primary fuel doing those types of exercise.
Unfortunately, it takes a lot oftime in order to do those types
of exercises. And so the number of calories
that you're burning at a low intensity in a period of time is
going to be less than you are burning at a higher intensity
(15:23):
for a shorter period of time. And so we want to increase the
amount of steady state exercise or physical activity that we're
doing, but we don't need to necessarily consider that our
only source of exercise. And if we're doing a lot of
that, then it takes away from resistance training.
There's also a certain level of efficiency that comes from
(15:43):
carrying less weight to do that long steady state type of
activity. And so that does tend to inhibit
muscle mass because you know your body doesn't want to have
to carry a bunch of extra weightaround that muscle just becomes
a drain on energy for fueling that endurance exercise.
It's a drain on just how much work it takes to carry that
(16:05):
extra mass. And so the body's going to kind
of work against that. But if you're countering that
with resistance training, they, they work together, you know, so
it's not a matter of one or the other or not doing something
else. It's a matter of balance within
your resistance training, your endurance training, your cardio,
respiratory training, your physical activity.
(16:25):
And so low intensity steady state can be great for burning
calories on a long term basis. It can help to not impede on
recovery form from resistance training.
So for training really hard withthe muscle mass, we don't want
to be doing a lot of high intensity interval training on
top of that because that's goingto impede the recovery from, you
(16:46):
know, your strengthening exercises.
And so we just have to have somecommon sense in terms of how we
balance all of this stuff. And if we're trying to burn fat,
obviously the more we're moving the better.
And so incorporating some of that lower intensity steady
state work on top of resistance training, on top of hip training
can be useful. And so my recommendation would
(17:07):
be trying to mix up your exercise as much as possible.
Getting that resistance trainingis a priority because that's
going to help to burn energy because muscle mass demands a
lot of energy. It's going to improve your body
composition simply by the fact that you have more muscle
relative to the fat on your body.
It's going to allow you to do more higher intensity type of
(17:28):
training. Even that low intensity steady
state stuff is going to be more intense because you're able to
walk more briskly on a regular basis without it being
fatiguing. And so, you know, I, I think it
probably not the wisest thing tojust lately say, you know, one
type of exercise versus the other.
And you know, I think there's benefits of hit training.
(17:48):
I think there's benefits of doing more steady state
training, but most importantly we got to do a balance of
everything. What else?
I mean, and that kind of that's a perfect segue into what what
the article kind of says is another mistake, which they say
two things and we're going to clump them together, isolation
exercise and then sit ups and crunches.
(18:12):
And it kind of capitalize on what you're saying, because if
we're just doing isolation exercises, you're not, you're
not getting as much of A benefitas you would with the full body
resistance training or incorporating the big muscle
groups, right. And then as far as sit up and
crunches, I mean, I know, I knowyour opinion on sit up and
(18:33):
crunches, but I mean, most literature says if you're, if
you're in doing full body workouts, everything that you're
doing is indeed in engaging the core.
So it doesn't necessarily make sense to prioritize the rectus
indominus, right? So again, what's the theme of
(18:53):
this article? The theme of the article is just
mistakes that people are making when they when they are working
out and trying to lose weight. So it's, it's tying that to
trying to lose weight. You know, if you're trying to
lose weight, first of all, the whole statement of lose weight
is irks me in fitness because it's like we're not trying to
lose weight. We're trying to lose body fat
(19:14):
and trying to ideally gain weight because we're gaining
muscle mass. And so when you start looking
at, you know, isolation exercises is a mistake, it's
like you got to consider what are the goals of the individual.
If my goals is to be a bodybuilder, I'm going to have
to do isolation exercises because I have to build the
smaller muscles. Isolation exercises can have a
(19:37):
benefit in terms of giving strength that's going to allow
us to do the more come compound movements more effectively.
You know, if I have stronger biceps, I can pull more when I'm
doing like a row or a chin up orsomething like that.
So there's some benefit to those.
When you're looking at abdominalexercises, again, like you said,
doing the core exercises are going to strengthen.
(19:57):
Doing exercises are going to strengthen the core, but when
we're trying to lose body fat. Doing, you know, you can do
crunches out the wazoo and it's not going to really impact your
body composition. It's not going to give you 6
pack abs until you lose the fat.And so doing those in lieu of
exercises that are going to burnmore calories and cause us to
(20:22):
burn more fat, it's a waste of time.
And so I'm not a big fan of doing crunches and things like
that. And unless, again, you're a
bodybuilder and you're trying toreally refine those muscles for
aesthetic purposes, then it's good.
If you're looking at strengthening and aging well,
which is again the theme of thispodcast, then doing endless
crunches to me is a waste of time.
(20:44):
There's too many other things that I can do.
I'm going to get more benefit out of doing an equivalent
number of squats, you know, 5 minutes of AB work, I can do 5
more minutes of a squatting exercise.
I'm going to get far more benefit out of doing those
squatting exercises because I'm going to strengthen the core.
I'm going to build my leg muscles, which are far bigger
than my abdominal muscles and it's going to be more, much more
(21:08):
beneficial. And it's the same with doing the
isolation exercises. If I I can get more bang out of
doing complex exercises that aregoing to facilitate
strengthening of those smaller, more isolated muscles, then I'm
better off doing those more complex movements instead.
And so I think it comes down to really more of a factor of time,
(21:29):
efficiency, specificity, and goals.
You know, if I have a limited amount of time to exercise, I
got to do what is going to be the best bang for my buck.
And if I have 1/2 hour to lift, I don't want to spend 5 minutes
of that work out doing arm curls, you know, and generally
most people are doing more than 5 minutes, but that 5 minutes
could be spent on something elsethat's going to be more
(21:50):
effective. Now, if I'm a bodybuilder and
I'm spending two hours at the gym, isolation exercises are
going to be very effective and very useful.
Now does that mean we we shouldn't do some isolation
exercises really is matter of personal goals and
circumstances. You know, for me, I have limited
time. I'm not going to spend a lot of
time doing arm curls. I'll do them once a week, maybe
(22:12):
on occasion as I desire to, but I'm going to get in there.
I'm going to do, you know, the basic 5 exercises, you know, and
I generally split those out across the week.
I can get a lot done in a short period of time.
It's going to build and maintainstrength that, yeah, may not
give me that bodybuilder physique, but it's going to give
me healthy strength. It's going to help me to age
well. And when I'm looking at body
(22:33):
composition, I'm looking at whatam I doing to reduce the amount
of body fat in my body. Arm curls, crunches are not
going to necessarily do that. Diet, calorie burning through
cardiovascular exercise, and building the big muscles is
going to best improve my body composition.
That's good Now there's obviously going to be someone
(22:53):
that's going to be listening to this and they just feel stuck.
They just they don't know what it is that they need to do and
they hear Doctor Armstrong and they listen to his vice and
they're like, man, I just don't know how to move forward.
Well, that's OK, because I came across another article about 10
habits that will get you unstuckin life.
(23:14):
Now, we're not going to dive into all 10, but I do think that
it is really, really interestingthat some of the things that
they have in the article, it's actually a lot of the stuff that
we talk about on this podcast #1being embrace a daily gratitude
practice. Now they don't spell gratitude
(23:34):
with two T's like we do so. They misspell it.
They did, they misspell it, but I do think that that that is
listed as the number one. The number one habit to get
yourself stuck is to embrace gratitude practice.
What do you feel about that? Well, first, I'd like to go
through all ten of those if we can.
(23:55):
Might as well. I mean, this is the Aging Well
podcast and the first advice there that we could share with
people. Let's go through all 10.
But yeah, I don't know from thatlist whether there's anything
that is most important, you know, so to prioritize those
things. But I would say, yeah, that if
you can begin your day and carrythrough your day with an
(24:16):
attitude of gratitude. So gratitude with the two TS
that's going to do a lot to benefit your overall well-being
and keeping you from getting stuck, because a lot of times we
get stuck because we don't have the gratitude, you know, we're
stuck. We think, well, you know this, I
hate this job, you know, I hate where I live, you know, I hate
(24:36):
this. I hate that.
Well, think about why you are where you are.
What's the purpose behind that? And, you know, be grateful for
that opportunity and think of everything as an opportunity,
even if it is, you know, something that's really weighing
heavy on you. Things that we turn into overly
burdensome stress can actually be things that are stimuli for
(24:56):
growth. And, you know, what are we
trying to accomplish here? What's life trying to accomplish
for us here? And be grateful for it.
And we take everything with a more positive attitude when
we're great, more grateful. #2 is helpful.
How they phrase it is set small achievable goals daily, which as
(25:17):
we phrase it, baby steps. Right, baby steps.
I mean, it's like I mean, again,I love these articles because
they they don't any really expound anything profound or,
you know, unique. It's just kind of regurgitating
what and I wonder how much of this stuff is written by AI, You
know, where you just AAI write me an article about, you know,
(25:39):
how to get unstuck and it's justgoing to pull a bunch of stuff
out of its computer but and put it down on paper.
But you know it, it is good advice.
Baby steps. I mean, we we tend to look at
the problems that confront us and be overwhelmed by their
complexity or their massiveness.And if we just begin to break
(25:59):
things down, I'm always been a big fan of Robert H Schuller and
his The Power of Possibility thinking.
And his whole thing was if you, you're confronted with a
problem, break it down into smaller components.
And like one of his big things when he was raising money to
build the Crystal Cathedral in LA, he is going to OK, but I
(26:22):
need to raise this amount of money.
So I need to raise $1,000,000. I can find one donor that can
contribute $1,000,000. That's going to be pretty
difficult. I can find 2 donors that'll give
me $500,000. That's a little bit more, you
know, possible 4 donors to give you 250,000.
It becomes a bit more reasonable, you know, then 10
donors to give you $100,000. Now I'm breaking it all the way
(26:45):
down to if I can find a million people to give me a dollar, then
it's more achievable. So if I need to lose 40 lbs, I'm
not looking at how do I lose 40 lbs right away.
How can I lose 2 lbs this week? Because 2 lbs a week is going to
be probably the most sustainable.
So I know that I have 20 weeks roughly to lose that £40 if I'm
(27:07):
going to lose it sustainably. So what do I do today to burn
the calories that I need and I need to, you know, basically be
in A7 7500 kilocal or 77,000 kilocalorie deficit for the week
if I want to lose 2 lbs. So that's how many kilocalories
per day? It's 1000 kilocalories per day.
(27:28):
What do I do today to get into that deficit?
OK, I need to something that's got to be exercise.
Well, I do an exercise session. I walk on a treadmill for 30
minutes and I burn, you know, anywhere from, you know, it
could be 200 to 500 kilocaloriesthat could accomplish a big part
(27:49):
of that goal. OK, now I got to look at what
are the things that I can cut inmy diet.
I have this one meal in front ofme.
How can I cut calories here? You know, if I look at, well,
I'd like to, if I don't drink that one, you know, sugar pop,
that's like 160 kilocalories, OK, I'm one step closer to that
goal. So breaking it down into what
(28:10):
can I do in this moment that's going to bring me closer to that
goal is going to bring you closer to a goal.
That's that to me is just one ofthe most simplified life lessons
that anybody can learn is baby steps.
Just breakdown any issue, any problem you have in front of you
into its most smallest steps andit becomes achievable.
Yeah, my wife's actually on a goal setting weight loss journey
(28:32):
herself right now, and we got her one of those treadmills for
underneath the desk because she just decided I'm not going to
sit anymore. And so she was standing and then
she's like, you know, I could probably get more, more movement
in if I could walk while I was at work.
So we got her one of those and she's just been walking and
(28:55):
typing and she, she's walking like 6 miles a day just at a
slow, steady pace. And the weights actually it's
coming off. And because of that, she's being
inspired to watch what she puts in her mouth.
You know, a lot of other people are like, oh, you know, I'm
going to reward myself with thiscandy bar.
(29:16):
I'm going to reward myself with.And she's like, no, I don't.
I'm losing weight. I don't want to, I don't want to
go back. I don't want to.
So it's, it's pretty, it's pretty cool that when you set a
goal and you follow through the overall mindset that it does
impact. Speaking of mindsets, the next
(29:36):
habit is to declutter your physical and mental space.
And I actually kind of agree with this.
I've I've seen a lot of people, they feel really anxious or
stressed out and it's the weirdest thing.
All they do is they just, they clean up their area, their
living area, their work area. As soon as they clean it up,
(29:59):
their mindset is completely different.
And most of those super successful entrepreneurs, the
number one thing that they'll tell you is to wake up and make
your bed first thing in the morning.
That's that's one of those things.
What? What would you say about this
habit of decluttering your physical and mental space?
(30:20):
Again, it's, it's one of the most basic things that anybody's
going to tell you in terms of, you know, kind of I'm, I'm
stocking, I'm sticking yourself in life, you know, is, you know,
begin by decluttering the thingsaround you, having a better
environment, your, your workspace, cleaning that up, you
know, just cleaning your desk isgoing to make you more
productive. You know, like you said, making
(30:40):
your bed in the morning makes methink of a number of years ago,
and I might have used this when you were taking my exercise
motivation adherence class. I used the ABC series.
My diet's better than yours. And unfortunately, I can't find
it anymore anywhere, and I've lost all my copies of it.
But one of the trainers that wasinvolved in the show, that was
(31:04):
one of his big things, was changing the mindset of the
individual. He did everything from, you
know, changing the color and thesize of the plates in the
kitchen and, you know, changing the color of the bed sheets and
doing all these simple things that seem kind of to be
nonsense. But it changed the mindset of
the individual, You know, the where you know, you're living in
(31:26):
a calmer environment. You're able to be more
organized. And so when you're more
organized, you're more efficient.
It's just, it's, it's a natural,sensible thing to tell people to
do. You know, start by just
decluttering your life, you know, having a schedule.
Just, you know, people say I can't exercise because I just,
I'm too busy. So I get bullshit.
(31:47):
You're too busy, your, your lifeis too cluttered.
What's the things that you can eliminate that are going to make
the time for you to be able to exercise and organize your time?
It's like, OK, what time you getting up?
You know, I get up when I get up.
Well, get up at a certain time. Now you have OK, I'm getting up
at 4:00 in the morning. I can go exercise and then I can
(32:07):
get started on my day. Boom, you're done.
You're organized. You're going to get more done.
The next one is move your body regularly, obviously.
Yeah. I mean, again, it's like
movement. If you're just sitting on your
ass all day, yeah, it's easy to get stuck because you are stuck.
You're just sitting. You're not doing anything.
But if you're moving, you know, there's the physiological
(32:28):
benefits that, you know, we go back to Jay Spies, you know, the
spiritual, physical, intellectual, emotional and
social, you know, you're going to get unstuck if you follow
that pattern of, you know, having, you know, a spiritual
dimension in your life. But the physical piece, being
able to move and get yourself out of the space that you're in,
just from the physiological standpoint, from the mechanical
(32:51):
standpoint, you know, to, you know, the social and the
psychological benefits that you get from movement, It's it's a
no brainer. It's just yeah, move.
You know, no brainers. The next one is surround
yourself with positive influence.
I actually I've been thinking about this a lot recently.
(33:12):
I'm reminded of the that scripture that says iron
sharpens iron. And I also recently have heard
that, you know, people who hang around their their closest 5
friends. Those five friends roughly have
the same goals, the same mindsetand make the same amount of
(33:33):
money. And I just started, I just, I'm
kind of going through this journey of my own life and
reflecting on a few things whereI don't want to be where I'm at
now. I've come a super, super long
way, but I want to keep moving forward.
I don't want to be stagnant. I don't want to have a stagnant
(33:54):
mindset. I don't want to be trapped in a
box and say, well, this is just how it is.
I can't do anything about it when no one's put a lid on top
of that box, meaning there's no ceiling, there's no limit.
I want to keep moving forward and I don't really want to be
around people that are not goingto help me grow and move or dole
(34:17):
me or, you know, I like to thinkI'm a pretty positive guy.
And so I don't know if you've ever been around a negative
person, but they are exhausting.And so I really, really agree
with surround yourself with positive influences.
I tend to surround myself with positive people to lift me up
because I'm tend to be one of those more negative people.
(34:37):
But I I think I'm again, it's another no brainer and there's
so many different. I think it was is a Jim roar
that made you know, someone thatsaid you are the some of the
five people you spend the most time with.
You know, there's there's all those different issues.
There's, you know, people go back and I can't remember the
(34:59):
episode. I think it was in our season one
or two that we had Jim Harshaw on.
And you know, he's a big proponent of having an
environment of excellence and, you know, mastermind groups and
all those types of things. And I, I think those are a
brilliant approach to bettering yourself is deciding who you're
(35:20):
surrounding yourself with. And we have kind of adopted is
the 6th pillar for aging well ishaving purposeful social
connections. And I think it's important to
have that purposeful piece in there because you can have
social connections. And if you're surrounding
yourself with five people who are negative or are not helping
(35:40):
you to pursue your goals, yeah, you have social connections, but
that's not benefiting you. But the purposeful ones are the
ones that are taking you in a forward direction, helping you
to grow, encouraging you and detouring you from the things
that are keeping you off track from being successful, being
healthy and those types of things.
(36:01):
And so, yeah, again, I think it's a no brainer to just
consider who you're surrounding yourselves with.
And it could be a helpful exercise for somebody just to
sit down and say, OK, these are the people in my life.
You know, what column am I goingto put them in?
Are they beneficial or are they detrimental to my goals and my
success? And, you know, there's some
situations where you can't escape those relationships, but
(36:24):
you can avoid putting yourself in more draining scenarios.
You know, so family issues, I mean, you're stuck with your
family, but doesn't mean you have to, you know, spend too
much time with them if it's going to be draining on you or
if it's counterproductive or if it's toxic.
(36:44):
You know, you, you want to remove yourself from those toxic
relationships. And you know, this is where
forgiveness comes in a lot too. But forgiveness doesn't mean
that we have to continue to subject ourselves to the
individuals or the circumstancesthat we're trying to forgive.
You know, it's freeing ourselveswith the burden of that
negativity and moving away from it.
(37:07):
And so when we consider the relationships that we're in and
how that's going to help get us unstuck is look for the people
that are, you know, pulling you up rather than pulling you down,
because it's the people that arepulling you down that are
keeping you stuck. That's good.
Well, and that's a perfect seguefor the next habit, which is
(37:27):
practice saying no to things that drain you.
And ironically, earlier this week, I heard this phrase that
no can be a complete sentence. So hey, you want to go do
something? No, I don't want to do that.
You can just say no. And you don't need an excuse.
(37:48):
If someone says well, why and you say I just I don't want to
or I don't have time or whatever, you can practice say
no. And it's really awkward.
Some people it's really easy to say no.
For me, I'm one of those individuals.
It's kind of hard to say no. I'm a, I'm a people pleaser.
I don't like to let people down.But ever since I started taking
(38:13):
on the, the, the mindset of, youknow, there are certain things
where I have spread myself way too thin and I got to start
saying no. I started saying no and man,
it's really, really helped impact my life in a much more
maintainable way where I'm not spreading myself thin and I'm
(38:34):
not burning, burning both ends of the candles.
So I would encourage anyone to embrace the ability to to say no
on things that are drinking. You know the the idea that no is
can be a one word sentence? Well, yes, can be a one word
sentence. Maybe can be a one word
sentence, so not a big fan of that phrasing.
(38:54):
But I think we again, just comesdown to prioritizing, you know,
and, and learning to, you know, put things in those quadrants
that, you know, Stephen Kelly did in the 7 lbs, you know, 7
habits of highly effective people.
You know, it's the things that are urgent and important versus
not urgent and not important. And, you know, looking at those
(39:18):
types of things and learning to say yes to the things that are
the most important and the most urgent urgent, and saying no to
the things that are least important and least urgent.
And just because something is important or urgent for somebody
else doesn't mean it's importantor urgent for us too.
You know, we have to consider that, you know, it's like, you
know, your lack of planning is not my problem kind of thing,
(39:38):
you know, and we have to manage saying yes and no with empathy,
but also with our own personal health and well-being.
That makes sense. The next habit, and I totally
agree with this because I'm incredibly guilty of it, is
limit your screen time. My big issue is I go down rabbit
(40:02):
holes and I find something really cool and I'm like, oh
wow, what is that? Like, whoa, look at the history
of this and look at the science of that and let me dive in more
and let me go down a YouTube rabbit hole.
And then it's I'm just going to give myself.
A 10 minute break and then that 10 minute turns into like 2
hours of scrolling and it's it'sawful.
(40:23):
It's an awful habit. So yes, limit your screen time.
Well, I don't know that I would say limit the screen time
because I again, that's a very vague and it's a very easy
statement to kind of make. But what we should be doing is
being purposeful with our screentime and being purposeful with
our time in general. You know, take our entire day.
You have 24 hours opportunity costs.
(40:46):
You know, what am I doing with that time?
Does this activity that I'm doing, does it benefit what I'm
overall trying to do in my life?Or does it take away?
And you know, there could be times when, you know, 8 hours of
screen time can be very beneficial.
You know, what are you doing with that screen time?
Maybe I'm, you know, looking up,you know, instructional videos
(41:08):
on how to to do something. Maybe it's, you know, doing
coding for, you know, computer software that I'm trying to work
with or, you know, I've been doing a lot with, you know,
edit, trying to refine the editing process of this podcast.
I watch a lot of YouTube videos now, you know, some of those
become a little bit less beneficial than others, but you
(41:29):
also have to learn, you know, just because I click start on a
video doesn't mean I have to continue to watch it all the
way. The end.
Once I realize that this is crap, I can stop.
But yeah, there's things that, you know, we could be, you know,
watching documentaries on TV that can be beneficial.
You know, maybe my screen time is I have books on my Kindle,
(41:50):
you know, that screen time to say limit that it's like, well,
are you really doing yourself good by not reading that book?
You know, so it it's a bit subjective when we say limit,
but the idea is I think to prioritize and use screen time
effectively is the best way to look at that.
(42:10):
Yeah, but I feel like too much screen time also can radiate a
lot of blue light and so that can also throw off your
circadian rhythm. So I guess if you are going to
utilize screen time to those awesome that like reading a book
of Kendall, I guess change the setting to where it blocks out
(42:32):
blue light, especially if you'redoing it at night time.
That's that could be a good pro tip right there.
Well, yeah, but again, that's not really about limiting, its
managing our our screen time effectively and you know not
using, you know screen time right before bed if it's
disrupting our sleep. But that doesn't, that has
nothing to do with limiting our sleep or screen time.
(42:54):
It has more to do with, you know, limiting the amount of
blue light relative to our sleeppatterns.
You know, blue light's going to be fine once we're awake, but
you know, as we get closer and closer to bedtime, then it's
going to have a more disruptive effect on our, our sleep
pattern, our sleep hygiene. The next habit is reflect and
review your progress weekly. Seems simple enough.
(43:17):
Yeah, I would say daily. You know, I think we, that's
where journaling comes into play, you know, looking at
having goals in the morning, reviewing those at the end of
the day. And yeah, at the end of the
week, you can you have kind of amore summary reflective period
where I look at, OK, what did I accomplish of the over the week?
But I wouldn't extend it just tothe week.
(43:39):
It's kind of like, you know, that's why I don't do
resolutions every New Year's. It's like I need to change every
day and try to be my best today,be better tomorrow.
I'm not going to wait until January 1st to make those
changes. Same thing.
I don't want to reflect on how I'm doing at the end of the week
or the end of the month, the endof the year.
(44:00):
I want to look at on a daily basis.
And really in reality, we're almost looking at having a
constant mindset of evaluating how am I doing now in this
moment as opposed to waiting until a period of time to
reflect. But again, I think the point of
that whole statement is to to take time during the week to
(44:21):
look back over your successes and evaluate your progress.
You know, same with resistance training exercise.
You know, we want to be writing things down what we're doing so
that we can look back and say, OK, I've come this far.
And it's that looking back momentarily to be able to see
how far we've come that can be beneficial.
(44:42):
Which kind of ties in with the next one, which is invest in
lifelong learning. Yeah, again, these are I I I
swear this article is written byAI because it's it's all, it's
all pretty much no brainer kind of stuff.
Yeah, lifelong learning. But again, you can't invest in
lifelong learning if you're stuck.
(45:04):
So how does investing in lifelong learning get you
unstuck? It just basically keeps you from
getting stuck. You know it's going to give you
that momentum to keep moving forward.
Create a morning routine that sets the tone for success.
Oh, yeah. I, I love you.
Yeah. I mean, again, it goes along
with everything we've been saying is.
(45:25):
And that's where journaling comes in, you know, getting up,
having a morning routine, havinga daily routine, you know, that
part of sleep hygiene and healthis, you know, getting up in the
morning, having a specific routine, trying to maintain a
routine throughout the day, having a more organized pattern
throughout your day, winding down that organization and that
(45:45):
pattern at the end of the day, preparing you for sleep so that
you can get a good productive night's sleep and wake up and
refresh and start tomorrow. You know, so it's, it's all
about the daily rhythms. What's next?
That was it. I mean, we literally hit all ten
of those. Yeah, we did all ten of those
habits. So that's that was it.
(46:05):
That's how it that's how it ended.
Well, if anybody has stuck with us this long in this podcast,
hopefully you learn something from that.
I think to kind of just summarize what we've talked
about in this episode, and I think we need to get back to a
few more of these episodes wherewe go through some of the
different articles that are out there and bring it to the
perspective of aging. Well.
(46:27):
I think the big take away here today is keep it simple, stupid.
You know, do the KISS principle.Look at what's your goal, what
are you trying to accomplish? How are you going to accomplish
it? What's going to interfere with
that progress? What's going to facilitate that
progress and just get off your ass and do it and age well?
(46:47):
All right. Thank you for listening.
I hope you benefited from today's podcast and until next
time, keep aging well.
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