December 19, 2024 • 32 mins
Can you imagine discovering the secrets to not only a long life but a truly vibrant one? Join us as we unlock the mysteries of the "fountain of youth," where looking and feeling great are entwined in the journey toward longevity. We explore the surprising ways a little vanity can serve as a powerful motivator for healthier habits, leading to profound benefits like enhanced gut health through increased dietary fiber. Our conversation focuses on the vital art of maintaining a robust lifestyle, emphasizing how simple choices in diet and exercise can have transformative effects.
Taking charge of your health is more important than ever, and we delve into the practice of personal responsibility in creating a lifetime of wellness. Learn how balancing body fat, growing muscle mass, and incorporating daily physical activity can greatly impact your life quality and expectancy. With genetics a mere backdrop, resistance training emerges as a cornerstone for reducing mortality rates, especially for seniors. We discuss the significance of finding personal exercise routines that suit individual lifestyles to prevent burnout and promote sustainable health.
And just when you think the conversation couldn't get more intriguing, we embark on a journey through the realm of quantum mechanics. From the simple act of sitting and standing without support as a measure of longevity to ancient practices that preserve mobility, discover how movement influences our lives as we age. Dive into the captivating world of quantum leaping, where cutting-edge theories promise to reshape our understanding of reality. Tune in for these engaging discussions and more, as we bring you the latest insights into living longer and healthier.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Coach's Corner.
This is episode 43.
I am your host, justin Scallard, and I'm Ethan Wolfe.
And today, guys, we're going toshare with you a recent
discovery.
It turns out that Ethan and Ihave discovered the fountain of
youth.
It's true, I've been sippingyeah, as you can tell yeah.
(00:22):
So we're going to break downhow one can not only extend
their life, make their lifelonger, but improve the quality
of life.
Because one thing, if you'rejust like hopped up on meds and
propped up, yes, but you mightmake it to 80, but you're, you
know, barely hanging on by athread versus like living a nice
(00:44):
, full, active, strong lifethrough middle age and in
advanced years.
Speaker 2 (00:48):
I would almost say that the latter right, that the
quality of life for the yearsyou have, matters more than you
know, because if you live from80 to 100, but those are
different- the last 20 years.
Speaker 1 (00:56):
You're like getting your butt wiped by, like some
you know live in nurse like hmm.
Speaker 2 (01:07):
But if you could take it from 60 to 87 as robust and
quality, full of quality.
Speaker 1 (01:09):
That to me is important, totally, yeah.
And then you know, look goodand feel good along the way.
Yeah, so win-win fountain ofyouth, right it's all about
really looking good.
Speaker 2 (01:14):
You know, if you look , life's good you know there's
truth to that.
Speaker 1 (01:19):
I tell people all the time like they're like well, I
don't want to sound vain.
I'm like, no, be vain, it is.
You know what.
It just so happens that you'rethat being a little vain.
It also has really positivethings associated with it.
You're gonna eat better, you'regonna drink more water, you're
gonna get better sick becauseyou want to look good.
Yeah, I mean, it just showsyou're a bad person, but it's
okay.
But just on the inside, theoutside, the outside, you look
(01:42):
great.
Speaker 2 (01:42):
Your heart is doing awesome.
Your heart is yeah.
Speaker 1 (01:45):
Your physical heart.
Yeah, yeah, yeah, your physicalheart.
Speaker 2 (01:49):
No, there's a saying which I understand isn't
necessarily absolute, but it wasalways a favorite saying is
that appearance is a consequenceof fitness.
Yep, and I think the like whatwe're talking about is that to
chase an appearance isn't a badthing, but that, to some degree,
how you appear is going to bebased on just your overall level
(02:09):
of health and fitness.
And so it's one of those thingsthat I think, taking that, that
statement, and attaching it tothe idea that it's okay to want
to look a certain way, you know,within reason we live in a
physical world.
Speaker 1 (02:20):
I mean, like what motivates someone to take action
on anything you like?
Catch a glimpse in yourself inthe mirror and your like hair's
all like natty and you've yourbeard's overgrown, your guts
hanging over your belt.
You're wearing sweatpants thathave coffee stains on it.
It's like, oh no, I can'tyou're not gonna work.
It's appearance, it's a desireto, to look better, but because
(02:42):
the, the, the looking better isjust is just like a, like you
said, a consequence of yourefforts.
Yeah, but the effort's got tocome first and the appearance is
a lagging indicator for betteror for worse, for sure.
So when you look at, when youhave that, you know, oh shit,
moment in the mirror, like Ijust described, it's because of
all the fucking things that weregoing on up until that moment
(03:03):
past year, the year, yeah, thepast three years, the past 10
years of your life where you'vejust been having DoorDash, you
know, but now you're like theconsequences of those actions
have led to you wanting to makea change.
And the opposite is true as well.
We make good changes and thenyou know look better is
essentially just like is just isis.
(03:24):
Understand that that along withthat comes all of the work
required, all the leadingindicators that result ladding a
lagging indicator of youlooking better yeah, it's good
fuel for the fire.
Speaker 2 (03:34):
You know, it's like your heart doesn't know the
difference of why you do it.
You're gonna get the benefitsand if you want to look better,
you also probably will have abetter chance of being active
with your kids into later age.
Speaker 1 (03:44):
Yeah, you know so I think that like everyone
understands that conceptually ofjust like okay, yeah, you're
right, like we'll work out andwe'll eat better and then I'll
be healthier but I think what'sreally interesting, just you
just bask and just paint in theego exactly you would.
But there's some reallyinteresting studies that it's
(04:07):
not just like, oh, you're goingto feel better or you're going
to look better and that's theonly reason why you do it.
There are some really objectivetruths and realities on a mass
scale for people who do improvetheir lifestyle.
It's not just, oh, you lookbetter and and you're and you're
(04:27):
stronger.
It's like no, you're gonna like.
For example, one that I heardwas that for every 10 grams of
dietary fiber that you increasein your diet, yeah, you extend
the um, help, you extend thequality of your good years by 10
.
So every time, every time, youconsistently add 10 grams.
(04:49):
That's not just like, oh, I ate10 more grams of fiber today
and then tomorrow is back tozero, but like assuming.
Like you go from like 10 gramsof fiber to 30 grams of fiber,
you've just like increased theprobability of of reducing
mortality rates, improving thequality of your life, by 20 by
increasing fiber from 10 to 30.
Speaker 2 (05:10):
Yeah, yeah, I mean, it's one of those things that
fiber kind of makes sense in ina way, because you know you got
your gut biome.
I think when we talked aboutcolon cancer.
Colon cancer and that they'veshown that fiber is the thing
that activates the regenerativenature of the epithelial or the
surface cells of your gut lining.
Speaker 1 (05:27):
Huge.
I mean, my mom just gotdiagnosed with diverticulitis.
Have you heard of that?
Yeah, I know all about it sothe thinning of your lower
intestinal wall that createsthese little offshoots and
pooches and it just causes thesecrazy shooting pains.
Speaker 2 (05:42):
Yeah, because they often get clogged with fecal
matter.
It becomes very hard andcalcified.
Yep can become infected and soright a lot of internal bleeding
that they come can come fromthem.
Speaker 1 (05:52):
Yeah, and, like you know, they basically gave her
two options.
You know, like you have toclean up your diet, you have to
start exercising, you have totake these surprise found a
youth.
Yeah, right, you got to clean upyour diet, you got to start
exercising, you got to cut outall alcohol and cigarettes and
take this medication, and if youdon't, then most likely within
(06:15):
a year or two or three, we'regoing to have to remove a
significant portion of yourintestinal tract.
Yeah, you just have to take itout.
Yeah, take it out on the track.
Yeah, you just have to take itout.
Speaker 2 (06:21):
Yeah, take it out, and it's a rough place because
an ex of mine actually herfather had it and had it bad
enough that there comes a placewhere now you're also limited to
what kind of food you can eat.
That might be fibrous.
So that even though theprescription might be better,
food choices that include fiber.
Now, you also can't eat seeds,though.
So even though seeds are superhigh in fiber and a good way to
(06:47):
kind of maybe include that, it'slike now, because of the nature
of the seed, if a seed getsinto the diverticuli, the little
pocket, or offshoot, thechances of it rupturing or
becoming physically infected.
So now it's like you've almostpigeonholed yourself all the
things that could have maybeprevented it.
Speaker 1 (07:00):
Now you actually can't do that, no chia seeds for
you even though they're one ofthe best fiber choices for so
crazy yeah, it's reallyinteresting so so there's like
things like that.
That.
This is just the lesson that Ithink I've learned so many times
in my life of just likeeverything is fine until it's
not, nothing hurts until it doesright, and then it's just like
(07:21):
one day.
And I see this you know we'regetting older of.
We've known people now for 20years who were 40 when we met
them and now they're 60, or nowthey're 70, another 80 and 20
years ago they're all fine, andnow you're seeing this stuff and
this is this is the lesson thatif I could just put in
everybody's brain.
It's like don't fucking waituntil it becomes urgent.
(07:45):
Don't wait until all theseimportant things that you know
you should do oh, I know Ishould exercise, I know I should
drink more water, I know Ishould, I should have more fiber
in my diet all these shouldsthat are just simply in the
important quadrant still becausethey're not urgent yet.
Like, don't be a fucking idiotand wait and not do them, and
wait until they're in the urgentquadrant.
(08:06):
And now you're getting rushedto the emergency room because
you have stabbing pains in yourstomach or you get a really
scary diagnosis that could havebeen so fucking prevented had
you just heated the omen 10, 20years ago, right.
Speaker 2 (08:18):
You know, done some moderation, yeah, and it's and
it's interesting because I thinkit's like what we talked about
with our last episode of kind ofhaving to take that
responsibility for certainaspects of your life that you
don't know.
It's just easy to let go.
(08:40):
Healthy levels of body fat,increased lean muscle mass,
moderate to low level dailyphysical activity and,
fundamentally, quality sleep andhydration, you know, which are
all fairly accessible, allfairly free, you know.
But take some degree ofpersonal responsibility towards
(09:02):
these things on a consistent,daily basis for a long period of
time.
Speaker 1 (09:05):
Yeah.
Speaker 2 (09:06):
You know, and I think it's like we were kind of
talking about the setting forthe episode, like it can't be a
found, a youth if you stop itwith with the modalities we're
talking about.
Like you can't just eat good forone day and then just eat
garbage, even if you were infrom 20 to 30, you were just on
point, but then 30 on, you justlet it all go like you have
(09:26):
might have helped, butfundamentally you're not going
to increase those long, thoseyears, and you're not going to
increase the quality of theyears.
And you know, and again, as towhat just was saying is like
there's hard science that shows.
You know, for example, like 15minutes of physical activity a
day, uh, one study showedthree-year increased life
expectancy 15 minutes 15 minutesand then the same thing.
There was another study thatbasically showed anywhere from a
half a year to nine years tonine years of an increased
(09:50):
lifespan from just doingsomething like walking every day
.
Speaker 1 (09:53):
But ethan, my uncle, ate bacon and smoked a pack of
cigarettes every day and livedto be 90 totally, and you know
the thing.
We don't have certain control,certain things, and I do you
know, genetic variance is huge,right, like, unquestionably like
.
Speaker 2 (10:07):
It's like lung cancer , like most of most, lung cancer
is based on a genetic, geneticinheritance and obviously if you
smoke with that and geneticinheritance you're going to be
much worse off.
But if you don't have it,there's a chance you could smoke
until you're 100 to be fine andalso like that's just fucking
anecdotal and that's all theexactly like.
Speaker 1 (10:22):
Yes, we all have a grandma or an uncle that like
defied all probability, but thefact is is that we're not like.
These are meta studies overdecades with thousands of people
, or collecting hundreds ofstudies and aggregating this
information.
It's like, yes, is it a hundredpercent risk factor that you're
going to die of lung cancer?
Speaker 2 (10:41):
you smoke, no it's not a not 100.
Speaker 1 (10:44):
It just goes from like a 10 chance to like a 60
chance, yeah, so there's stillgoing to be plenty of people in
that margin who got half, thatcan lucky yeah but but like I
don't want to go from like itbeing basically null and void to
like, oh shoot, it's like a 60chance that I might die of this
if I continue this behavior,like that's not a risk that I
want, a 60% chance that I mightdie of this if I continue this
(11:04):
behavior, like that's not a riskthat I want to take.
Right, and that's the thing,right.
So, yes, everyone has theiruncle that you know whatever
landed on his head, jumping outof a helicopter from 10,000 feet
.
Yeah, I mean, it's really thetruth.
But most people would die 100%.
Most people would die.
Speaker 2 (11:19):
Yeah, and I think there's you know it goes like we
we've done episodes on leanmuscle mass, which to me is
going to be equated to weighttraining or some type of
resistance training, whetherit's just some calisthenics or
whatever it is.
But basically again, especiallyin the elderly way decreased
mortality rate, especially frominjury and broken bones and
things of that nature, also fromdeep illnesses.
So if you did happen to get acancer or happen to have some
(11:42):
type of you know pneumonia orsomething, that increase in lean
muscle mass means you're goingto survive longer.
But one of the things that isinteresting also about increased
lean muscle mass is that eventhose with higher adipose fat
aka even if you're a little onthe overweight side the more
lean muscle mass you have, theless you are likely to succumb
to metabolic disease and alltypes of things.
(12:03):
And so you know there's we'rekind of naming the like, the
five pillars of like watch whatyou eat so you don't get
overweight and fat, do someresistance training so you have
lean mass.
Just keep your body movingconsistently.
You don't gotta be sprinting,but just ride a bike, walk your
dogs just do, walk do somethingpick a routine that makes sense
for your life, because I I knowa for you, because.
Speaker 1 (12:22):
I know a lot of people overthink it and they're
like, okay, but I heard likewalking is really good, so I'm
going to walk 10,000 steps.
And I heard like cardio for myVO2 max and I got to do strength
training.
And then I think what happensis like people just keep
stacking on more and more andmore of what they hear is the
right thing until it justreaches this critical mass and
(12:45):
then they just can't supportanymore and they quit and they
go back to nothing.
I think the most importantthing is to just find what makes
sense to you.
What can you commit to?
Is that just like one or twofull body weight training
sessions a week?
And?
But you can always go out for a20-30 minute walk with your dog
every day.
You know what?
Speaker 2 (13:01):
that's gonna do great wonders.
Speaker 1 (13:03):
Yeah, that's great huge yeah, but like don't, it
doesn't need to be all ornothing where if I can't do all
the things that I hear isimportant, then you know I'm a
failure.
It's just well.
What can you do?
And just hunker down on thatright, just do what we can.
Speaker 2 (13:19):
Yeah, 100%.
I mean, I was on this podcastwith what's that bald guy?
Who's the doctor Isvertel.
Yes, super smart, super smartguy, but he was talking about
just like what it might take toreach a certain muscle mass and
lean strength level.
So, yeah, you might have towork out two, three, four times
a week and kind of in order toprogress to a certain point, but
(13:42):
that generally maintaining adegree of strength and lean mass
style fitness that we'retalking about only takes one to
two hours a week.
Yeah, so acquiring somethingnew definitely will take some
extra effort, but you canmaintain at least, if not even
potentially, if you do it right,get gains over time.
If you're consistent with hewas literally saying, one
(14:03):
one-hour workout a day canmaintain your lean mass if you
do it right, a week, yeah.
It might take three times toreally progress to something
substantial and new.
Speaker 1 (14:11):
Yeah, but one or two hours a week can be something
that can maintain or evenpotentially increase as low as
like one or two sets per musclegroup per week is all you really
need to like kind of maintain astrength level.
Speaker 2 (14:22):
So it's.
You know, it's one of thosethings I think that people do
overestimate and take on toomuch, and I think it's like
anything else with behaviorchange and modification is that
the consistency matters, andit's exactly what you're talking
about of it being thoseincremental steps.
You know, if, if taking on10,000 steps is just too much
and you can't figure out how tomake it work in your day but you
can commit to 5,000, then overa couple months there's a good
(14:45):
chance you could probably findout how to make up 6,000.
Speaker 1 (14:47):
Or maybe you find that just you know, during the
week it's just not realistic todo 10,000 every day, but you can
definitely do five.
But then the weekends you havemore time and you can get like
15,000.
And so maybe now your averagethroughout the week is more like
seven or eight, and now you'rekind of like in the upper
threshold of, like you know,what's considered to be optimal.
So there's so many differentpaths to arrive at the same
(15:08):
destination, and part of thisjourney of constructing your
life and designing what thisfitness life is going to look
like for you is being open tokind of figuring your moving
into your own style and findingyour own thing.
Speaker 2 (15:26):
Like I'm not going to go to bootcamp classes.
Speaker 1 (15:27):
I'm just not Like you could not pay me, I would pay
to not go.
Yeah, yeah, I mean I feel that.
But get me with some like goodold fashioned strength training,
with some bodybuilding in there, like I'm in.
And could one make the argumentthat, yeah, but, dude, you're
missing out on like all this,like heart and brain health
benefit from the cardiovascular,and I would agree with you
(15:51):
Right, and I'm still not goingto do it.
But what I can do is do aclassic strength training
workout four times a week,religiously, and so the way I
see it is like listen, there'smarginal benefit to intensity
and to, you know, just likefrequency.
But the marginal benefit thatone gets from increasing
(16:12):
intensity also comes with aprice to pay, and that makes,
and so as the intensityincreases, the adherence tends
to lower.
And so where I think a lot ofpeople mess up is they get so
caught up in like was thisenough?
But what they're not factoringinto that equation is well, if
(16:32):
it is quote unquote enough.
As far as intensity, how muchis that inhibiting my ability to
be consistent?
Because none of this matters ifwe quit, none of this matters
if we're inconsistent.
And so my argument for moderateintensity is that it's much more
easy to adhere and be compliantand be consistent, with
moderate intensity, and a personis going to be over the course
(16:56):
of a decade, let's say, andsomeone can show up three times
a week religiously and it's just, by all standards, a very
moderate workout, but they showup consistently.
They're going to be in waybetter shape after a decade than
the person who keeps goingafter these intense six-week
challenges or these reallyintense boot camps and they
(17:17):
ended up burning out, they missa month because they're just
exhausted.
It's like the volatility andthe swings and the fits and
starts and the inconsistency.
Man, you know, use it or loseit.
If you take a month off, youjust lost it.
You just lost the last sixmonths of progress by taking a
month off, you know, and sothat's my argument.
That's a harsh, that's a pretty.
(17:38):
But I also think, you lost,like at least I would say
there's definitely still like athree to one ratio, like if you
train?
For three months and then tooka month off.
Speaker 2 (17:46):
It depends on, I think it's how long you do I
think who the person is.
Yes, there's 100, but I alsowould agree with you, though, in
the sense because there's achance of injury right,
especially as you get older,with the increase in intensity,
right when you start going forit.
Right, and you get that look inyour eye, especially as you get
older, it you know the the oddof an injury which will
definitely take you out andremove that time and remove the
consistency totally, is going inthere.
(18:08):
And it's one thing to maybe beon your last set of bicep curls
and you're like you know what,I'm really going to go for it
Fairly safe, fairlystraightforward movement.
You're already all warmed upand you're just like you know
what, like let's just reallypush this last set and you just
go to failure, that's fine.
You know you're gritting yourteeth, but it's not necessarily
the same as like a crazy bootcamp with maybe a very minimal
mean.
Even the example today I wastalking to Justin right before
(18:30):
this, about how I kind oftweaked my lower back,
demonstrating some likehandstands and cartwheel
movements to these clients.
Now of course I was cold, I wasteaching the session.
You know, and I haven't donethose movements in a while and I
was just kind of being sloppy.
I was kind of just like demoingsome stuff.
I wasn't necessarily in themindset of like I'm exercising,
which I tend to like try toreally be form centric.
(18:50):
I was just kind of like doing aquick demo and just cold and
it's, it's fine.
I'm not like crippled by it oranything, but it's just one of
those things where it takes thatone little moment.
But now I will deal with thisfor about a week, probably four
or five days, and yeah you know,it just takes that one little
moment of offset.
And I think what's interestingis that those movements to me
have such opportunity forintensities that aren't
(19:11):
necessarily mitigated control.
I mean, I haven't done acartwheel in a very long time
and I think if I train themconsistently, really warmed up,
got myself prepared, includedthem in my workouts and treated
them with the proper, likeprogressive approach, but it's
like yeah, a hundred percent,but now I did it and so it's
kind of a movement that's reallyeasy to have one little piece
of it be too much, and here weare, especially as we get older.
(19:36):
So it's just one of those thingsthat I think, no matter how we
look at it, that especially withour movement, practice like
that, just as long as we cankeep doing it you know cause now
, like I, I'm not going to besquatting or deadlifting or
doing any type of or at least aweek.
Speaker 1 (19:48):
Probably a week yeah, that sets you back.
So then it's two weeks sinceyour last leg workout and that
sucks.
Yeah, exactly, legs are alreadyhard enough to get excited
about anyway, you got to knowthat after it's been two weeks
I'm going to be sore as shit.
I'm just going to work in there.
Speaker 2 (19:59):
So if I don't stretch and do some body work, and all
that kind of stuff.
Yeah, so it's one of it and that, no matter what you engaging in
(20:20):
exercise is going to preventthings like this from happening.
Right, and I'll admit like Ijust didn't do it the right way
and or I haven't done thosemovements in a long time and I
think if I was just even warmand treating it like exercise,
it would have been littledifferent, but it was just kind
of like the laissez-faire, likelet me just demo this real quick
.
But it's also like we weresaying that the quality of life
that you have during your years.
So we're kind of talking aboutextending life, but I think that
(20:43):
point that Justin brought up isso important because the more
you move your body, the moreyou're going to be able to get
up and down off the floorwithout pain, right?
I mean, that's like.
That's that right.
There is a test I think for forindividuals like over 50 or 60
is like can you sit down withoutyour hands in a cross legged
position?
So you're just standing and youjust drop to your ass to the
floor on a cross leg, likeclassic, like sit on the floor,
(21:04):
cross leg and then stand back up, and the degree of your ability
to do that will determine howlong you will live.
Speaker 1 (21:10):
You know what I mean?
Speaker 2 (21:11):
I believe it, yeah, and you look at people, even if
they're not old.
I mean, I see people in theirfifties that are like, getting
onto the floor is hard, yeah,and I think that's just like a
really easy descriptor of like,well, if you were to like fall
and hurt your hip or you knowand and.
But think about if you exerciseall the time.
Your joints, your knees, yourhips are used to getting up and
down, you're used to lunging,you're used to getting on and
(21:31):
off the floor for pushups, youknow.
I mean, I've heard of practiceswhere people keep their bed off
of a bed frame so that in orderto sleep, every night they have
to get onto the floor.
And that simple practice, like,especially in like other, like
third world countries and thingsof like how elderly have crazy
hip mobility, is simply becausethey sleep on the floor and
every day they have to get downoff the floor, whereas I think
in Western culture, as anexample, if you're not doing
(21:53):
anything on the floor, you couldgo 20 years without getting on
the floor.
Speaker 1 (21:57):
There are literally things you can buy If you ever
watch those infomercials thatare clearly directed towards
people over 50 or 60, there'scontraptions you can buy now to
put your own socks on, becausethe people are just too fat.
Speaker 2 (22:12):
You just can't touch, they can't.
So it's like this little.
Speaker 1 (22:15):
It's like this little thing, it's like a little
fishing line and they just holdit out and they can just slip it
in yeah slip your own sockslike your socks on, and I think
it's.
Speaker 2 (22:22):
Yeah, it's to what you said if you use it or lose
it.
And so yeah, if you spend 20years sitting on a couch,
sitting in a car seat, sittingin an office chair and then
sitting on a bed and every piecesitting in a couch.
Yeah, it's always tight yourtoilet, probably being the
lowest thing that you sit on,yeah, and then all of a sudden,
like you fall down or your keysare on the floor and it's like
well, you know, it's just, it'sjust a good example of how the
(22:43):
quality of your life, especiallyyou got kids and that's how,
yeah, exactly
Speaker 1 (22:47):
and like that's how, and that's what we mean when we
say like fountain of youth isthat it's just like when
something happens to you, it cantake you out or it can just be
a bump in the road, and what'sgoing to determine that outcome
is everything that you're doingup until that point, for real
(23:08):
Right.
And so if we get in a caraccident, it can be, oh man,
maybe a little tweaked neck or asore back, or maybe that broke
your hip.
Yeah, for real.
And you know, depending on howold you are and how feeble you
are, a broken hip is kind oflike the last stop before you
(23:29):
know coffin town.
Speaker 2 (23:33):
I mean, yeah, I a lot of my mom's friends, literally
just in that cliche sense.
However sad it like, literallyfell, broke her hip everything
was fine, had the surgery to fixit and that was it, you know.
Speaker 1 (23:46):
And she died, yeah yes, because like it takes a lot
and so.
But then another angle to thatis you know, had you been
exercising up until that point,doing your squats, your lunges?
Speaker 2 (23:57):
Just a simple glute bridge.
Speaker 1 (23:59):
Maybe that hip break maybe not would not even have
happened.
Speaker 2 (24:02):
Okay, or it could have been a fracture.
Speaker 1 (24:05):
Or maybe it did happen, but because you had
extra muscle mass on you, thebreak wouldn't have been so bad,
it could have just been more ofa fracture.
Maybe you could have avoidedsurgery altogether.
Or maybe maybe, worst casescenario, maybe you did have to
go to surgery, but just yourability to survive surgery 100
survival rate after surgerybecause of the extra 10 pounds
(24:25):
of muscle mass you have fromexercising for your whole life
tissue capacity was just enoughto kind of sustain your strength
and ability to to recover fromthat surgery.
But if you go on that surgerywith just skinny fat, no muscle
tissue, no bone density, youknow the surgery is rough it is
for a 20 year old, it's rough.
A 80 year old, oh man, sevenyear old.
(24:46):
You start to see it's not sogreat.
Speaker 2 (24:50):
You know, rocks that boat, and this is the fountain
of youth.
Speaker 1 (24:52):
This is why, if you're listening to this podcast
, you're probably 25 to 55 yearsold.
If you're not doing some basicform of strength training 15
minutes a few times a week, whenthe inevitable incident in life
happens, you just don't want tolose that fight because you
(25:13):
didn't take care of yourself.
If you lose the fight becauseyou just lose the fight, it is
what it is, you know, and no onegets out alive, but you don't
want to lose the fight.
In the fight, I mean, of courseit could be anything, An actual
fight with somebody, a caraccident, falling down the
stairs.
Speaker 2 (25:27):
You don't want to lose that battle Slipping on a
bar of soap who knows?
Speaker 1 (25:30):
Yeah, you don't want to lose that battle because of
the things you didn't do leadingup to that.
Yeah, if life gets you, butyou've done everything you could
have to prepare yourself andjust got the best.
No one's perfect, you can't.
But man oh man can you avertdisaster so many times in your
life by simply just doing thegroundwork and being consistent
(25:51):
with some basics?
Speaker 2 (25:52):
100% and to bring it back to the healthy vanity that
we all seek.
You know, to me it's also likeyou got to think about.
You know, our whole system.
We're made of water.
Our whole system is just thisconstant mechanism and pumps and
valves and flushings andmetabolic waste and this, and
just on a you know the simplekind of idea of just stagnancy
tends to be bogged down anddiseased.
(26:14):
Again, we talked about it.
You look at a creek and you gotthat little offshoot of water.
Speaker 1 (26:18):
An ecosystem.
Speaker 2 (26:19):
Yeah, it's like that's where all like the
pollution and the foam mightbuild up.
You see the health of the waterfrom not where it's flowing,
but from where there's thatlittle stagnant pool.
And it's just so clear thatwhen things fluids, you know any
type of molecule waste.
Yeah, like again the glycogenpump, like you've talked about.
(26:41):
it's one thing if you just don'tovereat carbohydrate and
calories, but it's also adifferent thing when you make
your muscles use the glycogenthat's stored so that that
becomes an empty space.
There's the metabolic and thengets filled again, and the
process of exchanging themolecules versus just letting
the glycogen sit in there fromnot being used, whether you're
overeating or not, is a wholedifferent process.
And then I think just avoidingstagnancy by being generally a
(27:03):
healthy active, by walking andby drinking your water is just
one of the ways that, to me,will just make a person look
that much better through everyinch of all your capillaries and
(27:29):
your venous return, all of thecells having increased movement
of the metabolic waste into thelymphatic system, which gets
brought back to the heart andgets excreted through our bowels
, urine and skin.
You know it's just like thewhole system just needs to get
pumped that whole flow.
Speaker 1 (27:39):
You got to keep that channel clear.
And when you are sedentary andyou're eating overly processed
food, that's just, you know,just a glut of calories.
Your body can't even metabolizeit.
What do you think is going tohappen, man?
What would happen if thatlittle pond we just described
there all of a sudden onechannel of it got blocked up and
(28:00):
there was all this inflow butthere was no outflow.
Speaker 2 (28:02):
Yeah, there's no movement, right.
Speaker 1 (28:07):
It just starts to stagnate and build mildew and
the water becomes acidic and thefish starts to die off and the
water turns brown.
And now it's just like now it'sa biohazard, yep well our
bodies are not that fuckingdifferent they really aren't you
know, like if we don't keepthat channel clear through
maintaining a good calorieintake on average, exerting
ourselves a little bit every dayand just keep pushing, just
(28:30):
keep pushing that stuff throughour body, that, that right there
is the fountain of youth 100 itreally is, because it's
otherwise everything.
Speaker 2 (28:37):
like you said, it just builds up and all the all
the stuff that should beeliminated doesn't get
eliminated as fast.
You know, like our veins, ourlymphatic system, which is the
system primarily involved inremoving waste, has only got
like a muscle pump and gravitypump.
So if you don't flex yourmuscles or change your limb
positions and things I meanthat's why we have lymph nodes
(28:57):
in our armpits and our groin andneck is because those are high
areas of squish.
So if you think about doing asquat, all of a sudden your
groin area is getting squishedand opened up, squished and
opened up, and same for, likeany arm movement.
If you think about a push-up ora row, all of a sudden your
armpit's being squeezed and sothere's, this collection of
lymph nodes there so that thelymph fluid builds, and every
time we do some type ofrepetition or movement, you're
(29:19):
literally mechanically pumpingthe lymph nodes to get stuff.
Speaker 1 (29:22):
To return to the heart, it's important that
people understand that lymphaticsystem is not like your like,
like your circulatory system.
There's no heartbeat in yourlymphatic system, correct?
Yeah, it's a one-way systemthat relies solely on the
contraction of your muscle inorder to pull things out and
through, but lymphatic system isessentially the cleanup crew
that removes metabolic wastefrom ourselves and so and so if
(29:44):
we're sedentary, we're notmoving.
Well, it doesn't take a phd inbiomechanics to understand that,
like, hey, your lymph, yourlymph system isn't, isn't moving
, which means that you're notprocessing and expelling
metabolic waste yeah.
Speaker 2 (29:57):
Well then, where's the metabolic waste?
Speaker 1 (29:59):
it's just sitting there, man, so exercising builds
muscle and crucif bone densityall that good stuff.
But it also contracts yourmuscles, which then pumps
lymphatic system.
Squeezes the tubes oftoothpaste.
Speaker 2 (30:15):
Which then?
Speaker 1 (30:16):
just clears out that metabolic waste gets it through
your kidneys so you can piss itout or shit it out, right, yeah,
exactly, or sweat it out.
Speaker 2 (30:23):
Mainly those two.
Speaker 1 (30:24):
Yeah, and so that's one of the many reasons why
you've got to move your ass.
You've got to get that bodymoving.
Speaker 2 (30:30):
If you're not breaking a sweat ever in your
life.
You're just not moving thatsystem the same way.
Yeah, and so it's again.
It's like there is literallyaccessible avenues that are in
beauty creams or plastic surgeryor magic detox pill sets and
they're boring a little bit.
Comparatively they're not asshimmery and shiny as the
(30:54):
five-day bone broth.
You know cleanse and you knowthey think it's.
And yeah, and again, I do thinkfasting has value for the
things we're talking about, butnot as much value as the
consistent practice ofeverything we just named.
Speaker 1 (31:06):
Yeah, yeah.
So things we're talking about,but not as much value as the
consistent practice ofeverything we just named.
Yeah, yeah.
So.
So you know, just to recapfountain of youth you gotta move
your ass I think, no matterwhat no matter, you should get
your, you should get yournutrition tight, but like, if
just purely like talking, justhealth, I think, exercise I
would.
Speaker 2 (31:21):
I would put it first truly that that just then.
Speaker 1 (31:24):
Actually, then, nutrition and the basics are
just just get your fruits andveggies in man.
Like, honestly, if there's like, okay, you could try calories,
great, like that's what I do.
Or you could just like makegood food choices.
Most of the time, yeah, it'sjust single source ingredients
real single source singleingredient and then just every
plate have fruits and veggies.
So you have that dietary fiber,because the the mortality
(31:46):
drop-off rate when someone eatsover 30 grams of dietary fiber a
day is insane yeah so fitnessnutrition, um, and then uh and
then, uh, you know, just reallymaking sure that you're not
getting too caught up and likeit has to be a certain way about
it, but being open-mindedenough to be flexible with your
(32:08):
approach, just like, hey, itdoesn't have it, could you?
It could be yoga, it could bebodybuilding, it could be just
walking the dog, but you got itsurfing mountain biking whatever
is consistent, whatever you canjust be consistent with, right
yeah get some good sleep, drinkyour water?
Speaker 2 (32:22):
yeah, for sure.
You know we're all live to 120.
Speaker 1 (32:24):
We'll see we might, and I bet you there's gonna be
some like crazy medical aibreakthrough that we'll just
figure out all this disease andwe'll all live to be 150 years
old.
Speaker 2 (32:34):
I bet you that'll happen in our lifetime no, I
would probably the next 10 years.
Speaker 1 (32:38):
The way things are, quantum leaping, episode 43.
I think that'll do it for today.
Catch you guys next time.
Peace out, bye.
Welcome to Coach's Corner.
This is episode 43.
I am your host, justin Scallard, and I'm Ethan Wolfe.
And today, guys, we're going toshare with you a recent
discovery.
It turns out that Ethan and Ihave discovered the fountain of
youth.
It's true, I've been sippingyeah, as you can tell yeah.
(00:22):
So we're going to break downhow one can not only extend
their life, make their lifelonger, but improve the quality
of life.
Because one thing, if you'rejust like hopped up on meds and
propped up, yes, but you mightmake it to 80, but you're, you
know, barely hanging on by athread versus like living a nice
(00:44):
, full, active, strong lifethrough middle age and in
advanced years.
Speaker 2 (00:48):
I would almost say that the latter right, that the
quality of life for the yearsyou have, matters more than you
know, because if you live from80 to 100, but those are
different- the last 20 years.
Speaker 1 (00:56):
You're like getting your butt wiped by, like some
you know live in nurse like hmm.
Speaker 2 (01:07):
But if you could take it from 60 to 87 as robust and
quality, full of quality.
Speaker 1 (01:09):
That to me is important, totally, yeah.
And then you know, look goodand feel good along the way.
Yeah, so win-win fountain ofyouth, right it's all about
really looking good.
Speaker 2 (01:14):
You know, if you look , life's good you know there's
truth to that.
Speaker 1 (01:19):
I tell people all the time like they're like well, I
don't want to sound vain.
I'm like, no, be vain, it is.
You know what.
It just so happens that you'rethat being a little vain.
It also has really positivethings associated with it.
You're gonna eat better, you'regonna drink more water, you're
gonna get better sick becauseyou want to look good.
Yeah, I mean, it just showsyou're a bad person, but it's
okay.
But just on the inside, theoutside, the outside, you look
(01:42):
great.
Speaker 2 (01:42):
Your heart is doing awesome.
Your heart is yeah.
Speaker 1 (01:45):
Your physical heart.
Yeah, yeah, yeah, your physicalheart.
Speaker 2 (01:49):
No, there's a saying which I understand isn't
necessarily absolute, but it wasalways a favorite saying is
that appearance is a consequenceof fitness.
Yep, and I think the like whatwe're talking about is that to
chase an appearance isn't a badthing, but that, to some degree,
how you appear is going to bebased on just your overall level
(02:09):
of health and fitness.
And so it's one of those thingsthat I think, taking that, that
statement, and attaching it tothe idea that it's okay to want
to look a certain way, you know,within reason we live in a
physical world.
Speaker 1 (02:20):
I mean, like what motivates someone to take action
on anything you like?
Catch a glimpse in yourself inthe mirror and your like hair's
all like natty and you've yourbeard's overgrown, your guts
hanging over your belt.
You're wearing sweatpants thathave coffee stains on it.
It's like, oh no, I can'tyou're not gonna work.
It's appearance, it's a desireto, to look better, but because
(02:42):
the, the, the looking better isjust is just like a, like you
said, a consequence of yourefforts.
Yeah, but the effort's got tocome first and the appearance is
a lagging indicator for betteror for worse, for sure.
So when you look at, when youhave that, you know, oh shit,
moment in the mirror, like Ijust described, it's because of
all the fucking things that weregoing on up until that moment
(03:03):
past year, the year, yeah, thepast three years, the past 10
years of your life where you'vejust been having DoorDash, you
know, but now you're like theconsequences of those actions
have led to you wanting to makea change.
And the opposite is true as well.
We make good changes and thenyou know look better is
essentially just like is just isis.
(03:24):
Understand that that along withthat comes all of the work
required, all the leadingindicators that result ladding a
lagging indicator of youlooking better yeah, it's good
fuel for the fire.
Speaker 2 (03:34):
You know, it's like your heart doesn't know the
difference of why you do it.
You're gonna get the benefitsand if you want to look better,
you also probably will have abetter chance of being active
with your kids into later age.
Speaker 1 (03:44):
Yeah, you know so I think that like everyone
understands that conceptually ofjust like okay, yeah, you're
right, like we'll work out andwe'll eat better and then I'll
be healthier but I think what'sreally interesting, just you
just bask and just paint in theego exactly you would.
But there's some reallyinteresting studies that it's
(04:07):
not just like, oh, you're goingto feel better or you're going
to look better and that's theonly reason why you do it.
There are some really objectivetruths and realities on a mass
scale for people who do improvetheir lifestyle.
It's not just, oh, you lookbetter and and you're and you're
(04:27):
stronger.
It's like no, you're gonna like.
For example, one that I heardwas that for every 10 grams of
dietary fiber that you increasein your diet, yeah, you extend
the um, help, you extend thequality of your good years by 10
.
So every time, every time, youconsistently add 10 grams.
(04:49):
That's not just like, oh, I ate10 more grams of fiber today
and then tomorrow is back tozero, but like assuming.
Like you go from like 10 gramsof fiber to 30 grams of fiber,
you've just like increased theprobability of of reducing
mortality rates, improving thequality of your life, by 20 by
increasing fiber from 10 to 30.
Speaker 2 (05:10):
Yeah, yeah, I mean, it's one of those things that
fiber kind of makes sense in ina way, because you know you got
your gut biome.
I think when we talked aboutcolon cancer.
Colon cancer and that they'veshown that fiber is the thing
that activates the regenerativenature of the epithelial or the
surface cells of your gut lining.
Speaker 1 (05:27):
Huge.
I mean, my mom just gotdiagnosed with diverticulitis.
Have you heard of that?
Yeah, I know all about it sothe thinning of your lower
intestinal wall that createsthese little offshoots and
pooches and it just causes thesecrazy shooting pains.
Speaker 2 (05:42):
Yeah, because they often get clogged with fecal
matter.
It becomes very hard andcalcified.
Yep can become infected and soright a lot of internal bleeding
that they come can come fromthem.
Speaker 1 (05:52):
Yeah, and, like you know, they basically gave her
two options.
You know, like you have toclean up your diet, you have to
start exercising, you have totake these surprise found a
youth.
Yeah, right, you got to clean upyour diet, you got to start
exercising, you got to cut outall alcohol and cigarettes and
take this medication, and if youdon't, then most likely within
(06:15):
a year or two or three, we'regoing to have to remove a
significant portion of yourintestinal tract.
Yeah, you just have to take itout.
Yeah, take it out on the track.
Yeah, you just have to take itout.
Speaker 2 (06:21):
Yeah, take it out, and it's a rough place because
an ex of mine actually herfather had it and had it bad
enough that there comes a placewhere now you're also limited to
what kind of food you can eat.
That might be fibrous.
So that even though theprescription might be better,
food choices that include fiber.
Now, you also can't eat seeds,though.
So even though seeds are superhigh in fiber and a good way to
(06:47):
kind of maybe include that, it'slike now, because of the nature
of the seed, if a seed getsinto the diverticuli, the little
pocket, or offshoot, thechances of it rupturing or
becoming physically infected.
So now it's like you've almostpigeonholed yourself all the
things that could have maybeprevented it.
Speaker 1 (07:00):
Now you actually can't do that, no chia seeds for
you even though they're one ofthe best fiber choices for so
crazy yeah, it's reallyinteresting so so there's like
things like that.
That.
This is just the lesson that Ithink I've learned so many times
in my life of just likeeverything is fine until it's
not, nothing hurts until it doesright, and then it's just like
(07:21):
one day.
And I see this you know we'regetting older of.
We've known people now for 20years who were 40 when we met
them and now they're 60, or nowthey're 70, another 80 and 20
years ago they're all fine, andnow you're seeing this stuff and
this is this is the lesson thatif I could just put in
everybody's brain.
It's like don't fucking waituntil it becomes urgent.
(07:45):
Don't wait until all theseimportant things that you know
you should do oh, I know Ishould exercise, I know I should
drink more water, I know Ishould, I should have more fiber
in my diet all these shouldsthat are just simply in the
important quadrant still becausethey're not urgent yet.
Like, don't be a fucking idiotand wait and not do them, and
wait until they're in the urgentquadrant.
(08:06):
And now you're getting rushedto the emergency room because
you have stabbing pains in yourstomach or you get a really
scary diagnosis that could havebeen so fucking prevented had
you just heated the omen 10, 20years ago, right.
Speaker 2 (08:18):
You know, done some moderation, yeah, and it's and
it's interesting because I thinkit's like what we talked about
with our last episode of kind ofhaving to take that
responsibility for certainaspects of your life that you
don't know.
It's just easy to let go.
(08:40):
Healthy levels of body fat,increased lean muscle mass,
moderate to low level dailyphysical activity and,
fundamentally, quality sleep andhydration, you know, which are
all fairly accessible, allfairly free, you know.
But take some degree ofpersonal responsibility towards
(09:02):
these things on a consistent,daily basis for a long period of
time.
Speaker 1 (09:05):
Yeah.
Speaker 2 (09:06):
You know, and I think it's like we were kind of
talking about the setting forthe episode, like it can't be a
found, a youth if you stop itwith with the modalities we're
talking about.
Like you can't just eat good forone day and then just eat
garbage, even if you were infrom 20 to 30, you were just on
point, but then 30 on, you justlet it all go like you have
(09:26):
might have helped, butfundamentally you're not going
to increase those long, thoseyears, and you're not going to
increase the quality of theyears.
And you know, and again, as towhat just was saying is like
there's hard science that shows.
You know, for example, like 15minutes of physical activity a
day, uh, one study showedthree-year increased life
expectancy 15 minutes 15 minutesand then the same thing.
There was another study thatbasically showed anywhere from a
half a year to nine years tonine years of an increased
(09:50):
lifespan from just doingsomething like walking every day
.
Speaker 1 (09:53):
But ethan, my uncle, ate bacon and smoked a pack of
cigarettes every day and livedto be 90 totally, and you know
the thing.
We don't have certain control,certain things, and I do you
know, genetic variance is huge,right, like, unquestionably like
.
Speaker 2 (10:07):
It's like lung cancer , like most of most, lung cancer
is based on a genetic, geneticinheritance and obviously if you
smoke with that and geneticinheritance you're going to be
much worse off.
But if you don't have it,there's a chance you could smoke
until you're 100 to be fine andalso like that's just fucking
anecdotal and that's all theexactly like.
Speaker 1 (10:22):
Yes, we all have a grandma or an uncle that like
defied all probability, but thefact is is that we're not like.
These are meta studies overdecades with thousands of people
, or collecting hundreds ofstudies and aggregating this
information.
It's like, yes, is it a hundredpercent risk factor that you're
going to die of lung cancer?
Speaker 2 (10:41):
you smoke, no it's not a not 100.
Speaker 1 (10:44):
It just goes from like a 10 chance to like a 60
chance, yeah, so there's stillgoing to be plenty of people in
that margin who got half, thatcan lucky yeah but but like I
don't want to go from like itbeing basically null and void to
like, oh shoot, it's like a 60chance that I might die of this
if I continue this behavior,like that's not a risk that I
want, a 60% chance that I mightdie of this if I continue this
(11:04):
behavior, like that's not a riskthat I want to take.
Right, and that's the thing,right.
So, yes, everyone has theiruncle that you know whatever
landed on his head, jumping outof a helicopter from 10,000 feet
.
Yeah, I mean, it's really thetruth.
But most people would die 100%.
Most people would die.
Speaker 2 (11:19):
Yeah, and I think there's you know it goes like we
we've done episodes on leanmuscle mass, which to me is
going to be equated to weighttraining or some type of
resistance training, whetherit's just some calisthenics or
whatever it is.
But basically again, especiallyin the elderly way decreased
mortality rate, especially frominjury and broken bones and
things of that nature, also fromdeep illnesses.
So if you did happen to get acancer or happen to have some
(11:42):
type of you know pneumonia orsomething, that increase in lean
muscle mass means you're goingto survive longer.
But one of the things that isinteresting also about increased
lean muscle mass is that eventhose with higher adipose fat
aka even if you're a little onthe overweight side the more
lean muscle mass you have, theless you are likely to succumb
to metabolic disease and alltypes of things.
(12:03):
And so you know there's we'rekind of naming the like, the
five pillars of like watch whatyou eat so you don't get
overweight and fat, do someresistance training so you have
lean mass.
Just keep your body movingconsistently.
You don't gotta be sprinting,but just ride a bike, walk your
dogs just do, walk do somethingpick a routine that makes sense
for your life, because I I knowa for you, because.
Speaker 1 (12:22):
I know a lot of people overthink it and they're
like, okay, but I heard likewalking is really good, so I'm
going to walk 10,000 steps.
And I heard like cardio for myVO2 max and I got to do strength
training.
And then I think what happensis like people just keep
stacking on more and more andmore of what they hear is the
right thing until it justreaches this critical mass and
(12:45):
then they just can't supportanymore and they quit and they
go back to nothing.
I think the most importantthing is to just find what makes
sense to you.
What can you commit to?
Is that just like one or twofull body weight training
sessions a week?
And?
But you can always go out for a20-30 minute walk with your dog
every day.
You know what?
Speaker 2 (13:01):
that's gonna do great wonders.
Speaker 1 (13:03):
Yeah, that's great huge yeah, but like don't, it
doesn't need to be all ornothing where if I can't do all
the things that I hear isimportant, then you know I'm a
failure.
It's just well.
What can you do?
And just hunker down on thatright, just do what we can.
Speaker 2 (13:19):
Yeah, 100%.
I mean, I was on this podcastwith what's that bald guy?
Who's the doctor Isvertel.
Yes, super smart, super smartguy, but he was talking about
just like what it might take toreach a certain muscle mass and
lean strength level.
So, yeah, you might have towork out two, three, four times
a week and kind of in order toprogress to a certain point, but
(13:42):
that generally maintaining adegree of strength and lean mass
style fitness that we'retalking about only takes one to
two hours a week.
Yeah, so acquiring somethingnew definitely will take some
extra effort, but you canmaintain at least, if not even
potentially, if you do it right,get gains over time.
If you're consistent with hewas literally saying, one
(14:03):
one-hour workout a day canmaintain your lean mass if you
do it right, a week, yeah.
It might take three times toreally progress to something
substantial and new.
Speaker 1 (14:11):
Yeah, but one or two hours a week can be something
that can maintain or evenpotentially increase as low as
like one or two sets per musclegroup per week is all you really
need to like kind of maintain astrength level.
Speaker 2 (14:22):
So it's.
You know, it's one of thosethings I think that people do
overestimate and take on toomuch, and I think it's like
anything else with behaviorchange and modification is that
the consistency matters, andit's exactly what you're talking
about of it being thoseincremental steps.
You know, if, if taking on10,000 steps is just too much
and you can't figure out how tomake it work in your day but you
can commit to 5,000, then overa couple months there's a good
(14:45):
chance you could probably findout how to make up 6,000.
Speaker 1 (14:47):
Or maybe you find that just you know, during the
week it's just not realistic todo 10,000 every day, but you can
definitely do five.
But then the weekends you havemore time and you can get like
15,000.
And so maybe now your averagethroughout the week is more like
seven or eight, and now you'rekind of like in the upper
threshold of, like you know,what's considered to be optimal.
So there's so many differentpaths to arrive at the same
(15:08):
destination, and part of thisjourney of constructing your
life and designing what thisfitness life is going to look
like for you is being open tokind of figuring your moving
into your own style and findingyour own thing.
Speaker 2 (15:26):
Like I'm not going to go to bootcamp classes.
Speaker 1 (15:27):
I'm just not Like you could not pay me, I would pay
to not go.
Yeah, yeah, I mean I feel that.
But get me with some like goodold fashioned strength training,
with some bodybuilding in there, like I'm in.
And could one make the argumentthat, yeah, but, dude, you're
missing out on like all this,like heart and brain health
benefit from the cardiovascular,and I would agree with you
(15:51):
Right, and I'm still not goingto do it.
But what I can do is do aclassic strength training
workout four times a week,religiously, and so the way I
see it is like listen, there'smarginal benefit to intensity
and to, you know, just likefrequency.
But the marginal benefit thatone gets from increasing
(16:12):
intensity also comes with aprice to pay, and that makes,
and so as the intensityincreases, the adherence tends
to lower.
And so where I think a lot ofpeople mess up is they get so
caught up in like was thisenough?
But what they're not factoringinto that equation is well, if
(16:32):
it is quote unquote enough.
As far as intensity, how muchis that inhibiting my ability to
be consistent?
Because none of this matters ifwe quit, none of this matters
if we're inconsistent.
And so my argument for moderateintensity is that it's much more
easy to adhere and be compliantand be consistent, with
moderate intensity, and a personis going to be over the course
(16:56):
of a decade, let's say, andsomeone can show up three times
a week religiously and it's just, by all standards, a very
moderate workout, but they showup consistently.
They're going to be in waybetter shape after a decade than
the person who keeps goingafter these intense six-week
challenges or these reallyintense boot camps and they
(17:17):
ended up burning out, they missa month because they're just
exhausted.
It's like the volatility andthe swings and the fits and
starts and the inconsistency.
Man, you know, use it or loseit.
If you take a month off, youjust lost it.
You just lost the last sixmonths of progress by taking a
month off, you know, and sothat's my argument.
That's a harsh, that's a pretty.
(17:38):
But I also think, you lost,like at least I would say
there's definitely still like athree to one ratio, like if you
train?
For three months and then tooka month off.
Speaker 2 (17:46):
It depends on, I think it's how long you do I
think who the person is.
Yes, there's 100, but I alsowould agree with you, though, in
the sense because there's achance of injury right,
especially as you get older,with the increase in intensity,
right when you start going forit.
Right, and you get that look inyour eye, especially as you get
older, it you know the the oddof an injury which will
definitely take you out andremove that time and remove the
consistency totally, is going inthere.
(18:08):
And it's one thing to maybe beon your last set of bicep curls
and you're like you know what,I'm really going to go for it
Fairly safe, fairlystraightforward movement.
You're already all warmed upand you're just like you know
what, like let's just reallypush this last set and you just
go to failure, that's fine.
You know you're gritting yourteeth, but it's not necessarily
the same as like a crazy bootcamp with maybe a very minimal
mean.
Even the example today I wastalking to Justin right before
(18:30):
this, about how I kind oftweaked my lower back,
demonstrating some likehandstands and cartwheel
movements to these clients.
Now of course I was cold, I wasteaching the session.
You know, and I haven't donethose movements in a while and I
was just kind of being sloppy.
I was kind of just like demoingsome stuff.
I wasn't necessarily in themindset of like I'm exercising,
which I tend to like try toreally be form centric.
(18:50):
I was just kind of like doing aquick demo and just cold and
it's, it's fine.
I'm not like crippled by it oranything, but it's just one of
those things where it takes thatone little moment.
But now I will deal with thisfor about a week, probably four
or five days, and yeah you know,it just takes that one little
moment of offset.
And I think what's interestingis that those movements to me
have such opportunity forintensities that aren't
(19:11):
necessarily mitigated control.
I mean, I haven't done acartwheel in a very long time
and I think if I train themconsistently, really warmed up,
got myself prepared, includedthem in my workouts and treated
them with the proper, likeprogressive approach, but it's
like yeah, a hundred percent,but now I did it and so it's
kind of a movement that's reallyeasy to have one little piece
of it be too much, and here weare, especially as we get older.
(19:36):
So it's just one of those thingsthat I think, no matter how we
look at it, that especially withour movement, practice like
that, just as long as we cankeep doing it you know cause now
, like I, I'm not going to besquatting or deadlifting or
doing any type of or at least aweek.
Speaker 1 (19:48):
Probably a week yeah, that sets you back.
So then it's two weeks sinceyour last leg workout and that
sucks.
Yeah, exactly, legs are alreadyhard enough to get excited
about anyway, you got to knowthat after it's been two weeks
I'm going to be sore as shit.
I'm just going to work in there.
Speaker 2 (19:59):
So if I don't stretch and do some body work, and all
that kind of stuff.
Yeah, so it's one of it and that, no matter what you engaging in
(20:20):
exercise is going to preventthings like this from happening.
Right, and I'll admit like Ijust didn't do it the right way
and or I haven't done thosemovements in a long time and I
think if I was just even warmand treating it like exercise,
it would have been littledifferent, but it was just kind
of like the laissez-faire, likelet me just demo this real quick
.
But it's also like we weresaying that the quality of life
that you have during your years.
So we're kind of talking aboutextending life, but I think that
(20:43):
point that Justin brought up isso important because the more
you move your body, the moreyou're going to be able to get
up and down off the floorwithout pain, right?
I mean, that's like.
That's that right.
There is a test I think for forindividuals like over 50 or 60
is like can you sit down withoutyour hands in a cross legged
position?
So you're just standing and youjust drop to your ass to the
floor on a cross leg, likeclassic, like sit on the floor,
(21:04):
cross leg and then stand back up, and the degree of your ability
to do that will determine howlong you will live.
Speaker 1 (21:10):
You know what I mean?
Speaker 2 (21:11):
I believe it, yeah, and you look at people, even if
they're not old.
I mean, I see people in theirfifties that are like, getting
onto the floor is hard, yeah,and I think that's just like a
really easy descriptor of like,well, if you were to like fall
and hurt your hip or you knowand and.
But think about if you exerciseall the time.
Your joints, your knees, yourhips are used to getting up and
down, you're used to lunging,you're used to getting on and
(21:31):
off the floor for pushups, youknow.
I mean, I've heard of practiceswhere people keep their bed off
of a bed frame so that in orderto sleep, every night they have
to get onto the floor.
And that simple practice, like,especially in like other, like
third world countries and thingsof like how elderly have crazy
hip mobility, is simply becausethey sleep on the floor and
every day they have to get downoff the floor, whereas I think
in Western culture, as anexample, if you're not doing
(21:53):
anything on the floor, you couldgo 20 years without getting on
the floor.
Speaker 1 (21:57):
There are literally things you can buy If you ever
watch those infomercials thatare clearly directed towards
people over 50 or 60, there'scontraptions you can buy now to
put your own socks on, becausethe people are just too fat.
Speaker 2 (22:12):
You just can't touch, they can't.
So it's like this little.
Speaker 1 (22:15):
It's like this little thing, it's like a little
fishing line and they just holdit out and they can just slip it
in yeah slip your own sockslike your socks on, and I think
it's.
Speaker 2 (22:22):
Yeah, it's to what you said if you use it or lose
it.
And so yeah, if you spend 20years sitting on a couch,
sitting in a car seat, sittingin an office chair and then
sitting on a bed and every piecesitting in a couch.
Yeah, it's always tight yourtoilet, probably being the
lowest thing that you sit on,yeah, and then all of a sudden,
like you fall down or your keysare on the floor and it's like
well, you know, it's just, it'sjust a good example of how the
(22:43):
quality of your life, especiallyyou got kids and that's how,
yeah, exactly
Speaker 1 (22:47):
and like that's how, and that's what we mean when we
say like fountain of youth isthat it's just like when
something happens to you, it cantake you out or it can just be
a bump in the road, and what'sgoing to determine that outcome
is everything that you're doingup until that point, for real
(23:08):
Right.
And so if we get in a caraccident, it can be, oh man,
maybe a little tweaked neck or asore back, or maybe that broke
your hip.
Yeah, for real.
And you know, depending on howold you are and how feeble you
are, a broken hip is kind oflike the last stop before you
(23:29):
know coffin town.
Speaker 2 (23:33):
I mean, yeah, I a lot of my mom's friends, literally
just in that cliche sense.
However sad it like, literallyfell, broke her hip everything
was fine, had the surgery to fixit and that was it, you know.
Speaker 1 (23:46):
And she died, yeah yes, because like it takes a lot
and so.
But then another angle to thatis you know, had you been
exercising up until that point,doing your squats, your lunges?
Speaker 2 (23:57):
Just a simple glute bridge.
Speaker 1 (23:59):
Maybe that hip break maybe not would not even have
happened.
Speaker 2 (24:02):
Okay, or it could have been a fracture.
Speaker 1 (24:05):
Or maybe it did happen, but because you had
extra muscle mass on you, thebreak wouldn't have been so bad,
it could have just been more ofa fracture.
Maybe you could have avoidedsurgery altogether.
Or maybe maybe, worst casescenario, maybe you did have to
go to surgery, but just yourability to survive surgery 100
survival rate after surgerybecause of the extra 10 pounds
(24:25):
of muscle mass you have fromexercising for your whole life
tissue capacity was just enoughto kind of sustain your strength
and ability to to recover fromthat surgery.
But if you go on that surgerywith just skinny fat, no muscle
tissue, no bone density, youknow the surgery is rough it is
for a 20 year old, it's rough.
A 80 year old, oh man, sevenyear old.
(24:46):
You start to see it's not sogreat.
Speaker 2 (24:50):
You know, rocks that boat, and this is the fountain
of youth.
Speaker 1 (24:52):
This is why, if you're listening to this podcast
, you're probably 25 to 55 yearsold.
If you're not doing some basicform of strength training 15
minutes a few times a week, whenthe inevitable incident in life
happens, you just don't want tolose that fight because you
(25:13):
didn't take care of yourself.
If you lose the fight becauseyou just lose the fight, it is
what it is, you know, and no onegets out alive, but you don't
want to lose the fight.
In the fight, I mean, of courseit could be anything, An actual
fight with somebody, a caraccident, falling down the
stairs.
Speaker 2 (25:27):
You don't want to lose that battle Slipping on a
bar of soap who knows?
Speaker 1 (25:30):
Yeah, you don't want to lose that battle because of
the things you didn't do leadingup to that.
Yeah, if life gets you, butyou've done everything you could
have to prepare yourself andjust got the best.
No one's perfect, you can't.
But man oh man can you avertdisaster so many times in your
life by simply just doing thegroundwork and being consistent
(25:51):
with some basics?
Speaker 2 (25:52):
100% and to bring it back to the healthy vanity that
we all seek.
You know, to me it's also likeyou got to think about.
You know, our whole system.
We're made of water.
Our whole system is just thisconstant mechanism and pumps and
valves and flushings andmetabolic waste and this, and
just on a you know the simplekind of idea of just stagnancy
tends to be bogged down anddiseased.
(26:14):
Again, we talked about it.
You look at a creek and you gotthat little offshoot of water.
Speaker 1 (26:18):
An ecosystem.
Speaker 2 (26:19):
Yeah, it's like that's where all like the
pollution and the foam mightbuild up.
You see the health of the waterfrom not where it's flowing,
but from where there's thatlittle stagnant pool.
And it's just so clear thatwhen things fluids, you know any
type of molecule waste.
Yeah, like again the glycogenpump, like you've talked about.
(26:41):
it's one thing if you just don'tovereat carbohydrate and
calories, but it's also adifferent thing when you make
your muscles use the glycogenthat's stored so that that
becomes an empty space.
There's the metabolic and thengets filled again, and the
process of exchanging themolecules versus just letting
the glycogen sit in there fromnot being used, whether you're
overeating or not, is a wholedifferent process.
And then I think just avoidingstagnancy by being generally a
(27:03):
healthy active, by walking andby drinking your water is just
one of the ways that, to me,will just make a person look
that much better through everyinch of all your capillaries and
(27:29):
your venous return, all of thecells having increased movement
of the metabolic waste into thelymphatic system, which gets
brought back to the heart andgets excreted through our bowels
, urine and skin.
You know it's just like thewhole system just needs to get
pumped that whole flow.
Speaker 1 (27:39):
You got to keep that channel clear.
And when you are sedentary andyou're eating overly processed
food, that's just, you know,just a glut of calories.
Your body can't even metabolizeit.
What do you think is going tohappen, man?
What would happen if thatlittle pond we just described
there all of a sudden onechannel of it got blocked up and
(28:00):
there was all this inflow butthere was no outflow.
Speaker 2 (28:02):
Yeah, there's no movement, right.
Speaker 1 (28:07):
It just starts to stagnate and build mildew and
the water becomes acidic and thefish starts to die off and the
water turns brown.
And now it's just like now it'sa biohazard, yep well our
bodies are not that fuckingdifferent they really aren't you
know, like if we don't keepthat channel clear through
maintaining a good calorieintake on average, exerting
ourselves a little bit every dayand just keep pushing, just
(28:30):
keep pushing that stuff throughour body, that, that right there
is the fountain of youth 100 itreally is, because it's
otherwise everything.
Speaker 2 (28:37):
like you said, it just builds up and all the all
the stuff that should beeliminated doesn't get
eliminated as fast.
You know, like our veins, ourlymphatic system, which is the
system primarily involved inremoving waste, has only got
like a muscle pump and gravitypump.
So if you don't flex yourmuscles or change your limb
positions and things I meanthat's why we have lymph nodes
(28:57):
in our armpits and our groin andneck is because those are high
areas of squish.
So if you think about doing asquat, all of a sudden your
groin area is getting squishedand opened up, squished and
opened up, and same for, likeany arm movement.
If you think about a push-up ora row, all of a sudden your
armpit's being squeezed and sothere's, this collection of
lymph nodes there so that thelymph fluid builds, and every
time we do some type ofrepetition or movement, you're
(29:19):
literally mechanically pumpingthe lymph nodes to get stuff.
Speaker 1 (29:22):
To return to the heart, it's important that
people understand that lymphaticsystem is not like your like,
like your circulatory system.
There's no heartbeat in yourlymphatic system, correct?
Yeah, it's a one-way systemthat relies solely on the
contraction of your muscle inorder to pull things out and
through, but lymphatic system isessentially the cleanup crew
that removes metabolic wastefrom ourselves and so and so if
(29:44):
we're sedentary, we're notmoving.
Well, it doesn't take a phd inbiomechanics to understand that,
like, hey, your lymph, yourlymph system isn't, isn't moving
, which means that you're notprocessing and expelling
metabolic waste yeah.
Speaker 2 (29:57):
Well then, where's the metabolic waste?
Speaker 1 (29:59):
it's just sitting there, man, so exercising builds
muscle and crucif bone densityall that good stuff.
But it also contracts yourmuscles, which then pumps
lymphatic system.
Squeezes the tubes oftoothpaste.
Speaker 2 (30:15):
Which then?
Speaker 1 (30:16):
just clears out that metabolic waste gets it through
your kidneys so you can piss itout or shit it out, right, yeah,
exactly, or sweat it out.
Speaker 2 (30:23):
Mainly those two.
Speaker 1 (30:24):
Yeah, and so that's one of the many reasons why
you've got to move your ass.
You've got to get that bodymoving.
Speaker 2 (30:30):
If you're not breaking a sweat ever in your
life.
You're just not moving thatsystem the same way.
Yeah, and so it's again.
It's like there is literallyaccessible avenues that are in
beauty creams or plastic surgeryor magic detox pill sets and
they're boring a little bit.
Comparatively they're not asshimmery and shiny as the
(30:54):
five-day bone broth.
You know cleanse and you knowthey think it's.
And yeah, and again, I do thinkfasting has value for the
things we're talking about, butnot as much value as the
consistent practice ofeverything we just named.
Speaker 1 (31:06):
Yeah, yeah.
So things we're talking about,but not as much value as the
consistent practice ofeverything we just named.
Yeah, yeah.
So.
So you know, just to recapfountain of youth you gotta move
your ass I think, no matterwhat no matter, you should get
your, you should get yournutrition tight, but like, if
just purely like talking, justhealth, I think, exercise I
would.
Speaker 2 (31:21):
I would put it first truly that that just then.
Speaker 1 (31:24):
Actually, then, nutrition and the basics are
just just get your fruits andveggies in man.
Like, honestly, if there's like, okay, you could try calories,
great, like that's what I do.
Or you could just like makegood food choices.
Most of the time, yeah, it'sjust single source ingredients
real single source singleingredient and then just every
plate have fruits and veggies.
So you have that dietary fiber,because the the mortality
(31:46):
drop-off rate when someone eatsover 30 grams of dietary fiber a
day is insane yeah so fitnessnutrition, um, and then uh and
then, uh, you know, just reallymaking sure that you're not
getting too caught up and likeit has to be a certain way about
it, but being open-mindedenough to be flexible with your
(32:08):
approach, just like, hey, itdoesn't have it, could you?
It could be yoga, it could bebodybuilding, it could be just
walking the dog, but you got itsurfing mountain biking whatever
is consistent, whatever you canjust be consistent with, right
yeah get some good sleep, drinkyour water?
Speaker 2 (32:22):
yeah, for sure.
You know we're all live to 120.
Speaker 1 (32:24):
We'll see we might, and I bet you there's gonna be
some like crazy medical aibreakthrough that we'll just
figure out all this disease andwe'll all live to be 150 years
old.
Speaker 2 (32:34):
I bet you that'll happen in our lifetime no, I
would probably the next 10 years.
Speaker 1 (32:38):
The way things are, quantum leaping, episode 43.
I think that'll do it for today.
Catch you guys next time.
Peace out, bye.
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