November 30, 2025 • 14 mins
Most men think they know their bodies. They don’t.
And the gap between what you feel and what’s actually happening under the hood is where decline begins.
If you’re training without data, you’re flying blind. In this episode Lachlan breaks down the five numbers that predict whether a man ages powerfully or ages early. These are the same metrics he used while running 58 marathons in 58 days across the US and Australia, and the same metrics his clients use to rebuild strength, clarity, and confidence.
You’ll learn why resting heart rate exposes stress, how HRV predicts emotional load, why sleep destroys more progress than poor training, and why VO2 max is the ultimate long-term health indicator.
This is The Man That Can Project.
If you want to know exactly where you sit across the Core Four, take the scorecard below.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:58):
If you're a man in your 30s or 40s and you're still
training without data, you'rebasically flying blind.
You wouldn't fly a plane withoutinstruments, so stop flying your
health that way.
You think you know your body,but you probably have no idea
what's happening under the hood.
And here's the truth I'velearned as my life has gotten
heaps busier, fuller, and moredemanding.
(01:21):
You don't build long-termhealth, strength, and energy by
guessing.
You build it by tracking theright five numbers.
The difference between men whoage powerfully and the men who
decline early often comes downto whether they track these
numbers or not.
And it's something that I'veworked on over the last couple
of years.
So today I'm gonna walk youthrough exactly what those five
(01:41):
numbers are, why they matter,and how they will completely
change your energy, yourstrength, and your longevity.
By the way, if you want to seehow you score across all four
areas of your life, take thecore four scorecard.
It's linked below.
If you're here for the firsttime, my name's Loughlin
Stewart, and I am a life coachwho helps men build a strong
(02:03):
body, a calm mind, clearpurpose, and a confident life.
And I do that with the processof the core four.
But I'm also the guy who ran 58marathons in 58 days across the
entire US, so all 50 states andeight states and territory of as
Australia.
And to be honest, I'm fitter nowand more capable at 34 than I
was at 24 because of the fivenumbers that I'm about to share
(02:26):
with you.
So let's jump in.
As I've gotten older and lifehas gotten busier with business,
marriage, responsibility, takingon big challenges and pressure,
I realized something important.
Looking fit wasn't enoughanymore.
I didn't want to just be fit fora photo, although I do love
that, or fit for a session.
I wanted to be fit for the next30 years.
(02:47):
You know, capable of doing hardthings, capable of carrying my
life, especially as I'm about tobecome a dad, capable of
pressure and being pain-free,energetic, and reliable.
A strong father, a betterhusband, and a better leader.
But that doesn't come fromrandom training and blind
effort.
It comes from measuring whatactually matters, you know,
(03:08):
these numbers that I talk aboutthat tell you the truth about
your body.
And this is what the strong bodydashboard is.
And before I give that to you, Ihave been training at an elite
level for a number of years.
And what I want to give you issomething that everyday people
can work with.
So whether you are wanting to bea elite athlete or you are an
elite athlete, or you're just abloke who wants to get more out
(03:30):
of their life, I have used thisand seen it work with men across
all ranges of fitness and lifeto improve the scores that we're
about to share with you.
And there are more that we couldgo into, but I believe these are
the ones that, if you want tokeep it as simple as possible,
are the ones that if you tofocus on these and focus on
improving them, they're gonnagive you the best bang for your
(03:50):
buck.
Okay.
And I use a Whoop, which ishere, and so if you do want to
get a month free on that one,there's a link in the
description below.
But I've used this literally forabout six years now, and they
keep getting better and better.
And I just want to let you knowas well, the numbers that I'm
using across these five lines,I've taken them from different
(04:11):
sources from Whoop data to Auradata, from general health and
coach data around what they feelthey are.
What I believe the mostimportant thing that you could
do from here on out is get yourown data and collect it because
then you can start seeingpatterns, baselines, and trends.
So whether you use Whoop, youmight use Apple Watch, and for
everyone's like, Why are youwearing two watches?
(04:31):
Well, the only reason why I havean Apple Watch is because the
Whoop doesn't have a screen.
So when I'm running, which I runmost days, I want to see what
pace I'm running at.
And so the watch interface doesthat.
But I know some of you use theAura rings, some of you use
Garmin, doesn't matter, it stillgives you data, and what we're
looking for is more awarenessand trends or patterns that you
(04:53):
can then build and useimprovements on.
So that's a really importantthing that I want to do want to
share with you, even though Iprobably will keep referencing
the whoop because that's what Iuse and my data's on.
I want you to use what you feelcomfortable or what you've
already got for this.
So here we go with the fiveparts, and these aren't in any
order.
So the first one is your restingheart rate, is the first number.
(05:16):
So for men, 30 to 40, average is60 to 70 beats a minute, good is
55 to 60, great is 50 to 55,elite is 45 to 50, for men 40 to
50, the average is 62 to 75,good is 58 to 62, great is 52 to
58, elite is 48 to 52.
So if your resting heart ratejumps you know eight beats or
(05:39):
more above your normal baseline,you can tell that your body is
stressed, inflamed, under acovered, or getting sick.
And I know every time I have adrink, I can wake up the next
morning and obviously my heartrate has shot through the roof
on my whoop data, and that forme is a good indicator.
And the reason why that'simportant for me to know, and
maybe important for you totrack, or actually I believe it
(06:01):
is important for you to track,is because if you're trying to
perform better or if you'refeeling sluggish when you wake
up, you're not jumping out ofbed with the energy and oomph on
the day that you would like,then you know that hey, if
you're just having a couple ofknockoff drinks most nights of
the week to relax and unwind,that's not allowing you to have
a very restful sleep.
So it's something to considerand something to think about.
(06:22):
So the second one we want tolook at is your heart rate
variability.
So men from 30 to 40 years old,the average can be between 45
and 70.
Good is 60 to 90, great is 90 to110, and elite is 110 to 150.
Men 40 to 50, the average 35 to60, good is 50 to 80, great is
80 to 100, and elite is 100 to130.
(06:46):
And to be honest, I think whatthe best mine would have ever
been was like 112, maybe.
So I know I've pulled thesenumbers from multiple different
places and put some averagestogether, but and as I said,
when you get your own data, youcan find your own baselines.
But anyone who has like a 150,I'm like, wow, that is elite.
To be honest, what my averagesits around now is about 70, and
(07:09):
I still consider myself elite.
So we're always gonna get ourown baselines, and that's why
I'm such a big believer ingetting your own data around
this stuff, even from blood workwithout complicating it.
But it's good to know your owndata.
So if you have a sharp dropbelow your baseline, right?
This usually means once againstress, fatigue, alcohol, poor
sleep, or you've got a hugeemotional load on.
(07:31):
And this is a place where astrong body meets a calm mind,
right?
Your sleep is the third number,and what we're looking at is
sleep quality.
So I look for a minimum of sevenhours, and optimal is seven and
a half to eight and a half.
High performance is like eightand a half to nine.
So most men try to outperformpoor sleep.
(07:52):
You can't, you will always losethat battle.
I promise you.
Yes, there is the occasionalsuperstar who somehow thrives
off five to six hours of sleep.
Before I moved to America, I wasdoing this and I was getting
through, but it wasn't until Iactually allowed myself to have
more sleep I realized how much Iwas underperforming, how
(08:12):
unfocused I was, and howunproductive.
Sleep is literally the backboneto your strong body score,
right?
Your training load or strain isthe fourth number that we want
to check.
So weekly training volumes ofaround 150 minutes minimum,
right?
180 to 240 is good.
300 to 450 is athletic.
(08:32):
It's you know, I'm sittingaround that number around six
hours a week.
450 to 600 is really highperformance.
What you want to look at thereis like strength training for
me, I do two to three sessionsminimum, and then four to five
would be optimal, but cardio youcan hit two to three sessions in
zone two, meaning you can talkand occasionally throw in that
high intensity.
(08:53):
What I usually follow if I'm nottraining towards you know, some
world record thing or a marathonor a specific event, is I go
back to this format, and this iswhat I prescribe to most people
who just can commit to five daysa week, is we'll do one high
intensity session to really blowthe cobwebs out and hit that
anaerobic.
We then get two strengthsessions and two zone two, so
(09:16):
longer aerobic sessions,anywhere from 40 to 60 minutes
where you can talk the wholetime.
That's what I sort of look at.
And from a stretching andmobility standpoint, I'll
generally sprinkle that in justbefore and after the session.
So if you do follow theprogramming to a T, you know
that works really well as well.
And this prevents two of thebiggest mistakes for people
(09:37):
overtraining yourself intoinjury or under training
yourself into softness, right?
It's how do we find this optimalload?
So your VO2 max is the fifthnumber of your long-term health
score.
And this is my main focus at themoment.
I'm trying to get mine up tosort of 63.
So men age 30 to 39, the averageis 37 to 41.
Good is 42 to 45, excellent is46 to 52, and superior 52 plus.
(10:04):
Men 40 to 49, average is 34 to38, good is 39 to 43, excellent
is 44 to 48, and superior 48plus.
So aim for good to excellent inyour age category.
This predicts your ability toage powerfully, stay athletic,
and live a long and capablelife.
As I said, I'm trying to getmine up to 63 at the moment.
(10:27):
Recording this, I'm sitting atabout 59 to 60.
I actually dropped a point.
Pissed off about that.
So once you get your own data,you'll have your scores as your
baselines, and all we want tolook at is how do we improve
your baselines?
How do we improve your data?
Because that's requiring you togrow, which means from a strong
body perspective, we're helpingyou become stronger in your body
and improving these metrics.
(10:47):
So now a bonus metric that everylongevity expert agrees on
strength training, right?
Strength is one of the mostreliable predictors of long-term
health and independence.
We're looking at grip strengthand various other things.
So, simple benchmarks, as Isaid, would be what I went
through before, but you can lookat pull-ups or 90-second farmers
carries, which is going to helpwith your grip strength.
(11:09):
Just an overall good full bodyprogram is what I would work on.
So here's how to put all of thisinto practice.
We want to track these numbersdaily or weekly.
Use Whoop, Garmin, Apple Watch,Aura, whatever you have, or
whatever you want to get accessto.
Build a seven-day baseline.
So, what that means is once I,you know, you get a month's
worth of data and we have thoseaverages, you might say, for me,
(11:33):
my HIV is sitting at 59.
Next week I want to try and, ornext month, I'm trying to get it
to 60.
My seven-day baseline for myaverages for my heart rate is
currently 41 beats a minute.
I want to get that down to 40.
If I'm looking at sleep, I mightbe at six hours and 58 minutes
over the last seven days onaverage.
(11:53):
I want to get that up to sevenand make sure that my RAM and
deep score is going up with thatas well.
And so there's some things thatyou can do from the baseline.
And don't change anything.
You're going to startunderstanding things.
Just observe, right?
The men that I work withone-to-one, I give them a whoop
as start of their programming.
And we start with four weeks ofdata for their baseline, and
then we can make personalizedchanges along the way that are
(12:16):
going to improve those metrics.
One strength mark, benchmark aswell.
So if you get a review weekly,what did you do better?
What slipped, and what needsadjusting.
When you track these numbers,your energy stabilizes, your
strength grows, and yourconfidence rises, your stress
drops, and your mindset, well,this bad boy sharpens, you start
(12:39):
aging powerfully instead ofprematurely.
And this is why strong bodyquadrant, right?
Quadrant number one is one ofthe core four.
So when your strong bodyimproves, your calm mind
improves, your clear purposesharpens, and your confident
life expands because you finallyhave the energy to live it.
(13:00):
Track these five numbers for 30days, then DM me and tell me
what changed for you.
I'm super keen to hear whatworks for you.
And if you want to see exactlywhere you sit across these
quadrants, make sure you takethe scorecard in the link in the
bio and it's going to give youdirect feedback and even some
actionable steps that you cantake to start making some
improvements now.
(13:21):
And make sure, you know, forthose of you who are asking
about my coaching, I'm launchingthe Life Performance Accelerator
in 2026, which is a full systemapproach to building the man
that you know you can be usingthis core for.
And if you want to be the firstto know about it, keep an eye
out, the details are coming.
If you take the scorecard,you'll end up on my email list.
(13:42):
Remember, your body is thevehicle that carries your entire
life.
If you want a strong life, startby building a strong body.
And if you enjoyed this episode,hit the subscribe button, share
it, and enjoy more of thesevideos.
We'll see you in the next video.
If you're a man in your 30s or 40s and you're still
training without data, you'rebasically flying blind.
You wouldn't fly a plane withoutinstruments, so stop flying your
health that way.
You think you know your body,but you probably have no idea
what's happening under the hood.
And here's the truth I'velearned as my life has gotten
heaps busier, fuller, and moredemanding.
(01:21):
You don't build long-termhealth, strength, and energy by
guessing.
You build it by tracking theright five numbers.
The difference between men whoage powerfully and the men who
decline early often comes downto whether they track these
numbers or not.
And it's something that I'veworked on over the last couple
of years.
So today I'm gonna walk youthrough exactly what those five
(01:41):
numbers are, why they matter,and how they will completely
change your energy, yourstrength, and your longevity.
By the way, if you want to seehow you score across all four
areas of your life, take thecore four scorecard.
It's linked below.
If you're here for the firsttime, my name's Loughlin
Stewart, and I am a life coachwho helps men build a strong
(02:03):
body, a calm mind, clearpurpose, and a confident life.
And I do that with the processof the core four.
But I'm also the guy who ran 58marathons in 58 days across the
entire US, so all 50 states andeight states and territory of as
Australia.
And to be honest, I'm fitter nowand more capable at 34 than I
was at 24 because of the fivenumbers that I'm about to share
(02:26):
with you.
So let's jump in.
As I've gotten older and lifehas gotten busier with business,
marriage, responsibility, takingon big challenges and pressure,
I realized something important.
Looking fit wasn't enoughanymore.
I didn't want to just be fit fora photo, although I do love
that, or fit for a session.
I wanted to be fit for the next30 years.
(02:47):
You know, capable of doing hardthings, capable of carrying my
life, especially as I'm about tobecome a dad, capable of
pressure and being pain-free,energetic, and reliable.
A strong father, a betterhusband, and a better leader.
But that doesn't come fromrandom training and blind
effort.
It comes from measuring whatactually matters, you know,
(03:08):
these numbers that I talk aboutthat tell you the truth about
your body.
And this is what the strong bodydashboard is.
And before I give that to you, Ihave been training at an elite
level for a number of years.
And what I want to give you issomething that everyday people
can work with.
So whether you are wanting to bea elite athlete or you are an
elite athlete, or you're just abloke who wants to get more out
(03:30):
of their life, I have used thisand seen it work with men across
all ranges of fitness and lifeto improve the scores that we're
about to share with you.
And there are more that we couldgo into, but I believe these are
the ones that, if you want tokeep it as simple as possible,
are the ones that if you tofocus on these and focus on
improving them, they're gonnagive you the best bang for your
(03:50):
buck.
Okay.
And I use a Whoop, which ishere, and so if you do want to
get a month free on that one,there's a link in the
description below.
But I've used this literally forabout six years now, and they
keep getting better and better.
And I just want to let you knowas well, the numbers that I'm
using across these five lines,I've taken them from different
(04:11):
sources from Whoop data to Auradata, from general health and
coach data around what they feelthey are.
What I believe the mostimportant thing that you could
do from here on out is get yourown data and collect it because
then you can start seeingpatterns, baselines, and trends.
So whether you use Whoop, youmight use Apple Watch, and for
everyone's like, Why are youwearing two watches?
(04:31):
Well, the only reason why I havean Apple Watch is because the
Whoop doesn't have a screen.
So when I'm running, which I runmost days, I want to see what
pace I'm running at.
And so the watch interface doesthat.
But I know some of you use theAura rings, some of you use
Garmin, doesn't matter, it stillgives you data, and what we're
looking for is more awarenessand trends or patterns that you
(04:53):
can then build and useimprovements on.
So that's a really importantthing that I want to do want to
share with you, even though Iprobably will keep referencing
the whoop because that's what Iuse and my data's on.
I want you to use what you feelcomfortable or what you've
already got for this.
So here we go with the fiveparts, and these aren't in any
order.
So the first one is your restingheart rate, is the first number.
(05:16):
So for men, 30 to 40, average is60 to 70 beats a minute, good is
55 to 60, great is 50 to 55,elite is 45 to 50, for men 40 to
50, the average is 62 to 75,good is 58 to 62, great is 52 to
58, elite is 48 to 52.
So if your resting heart ratejumps you know eight beats or
(05:39):
more above your normal baseline,you can tell that your body is
stressed, inflamed, under acovered, or getting sick.
And I know every time I have adrink, I can wake up the next
morning and obviously my heartrate has shot through the roof
on my whoop data, and that forme is a good indicator.
And the reason why that'simportant for me to know, and
maybe important for you totrack, or actually I believe it
(06:01):
is important for you to track,is because if you're trying to
perform better or if you'refeeling sluggish when you wake
up, you're not jumping out ofbed with the energy and oomph on
the day that you would like,then you know that hey, if
you're just having a couple ofknockoff drinks most nights of
the week to relax and unwind,that's not allowing you to have
a very restful sleep.
So it's something to considerand something to think about.
(06:22):
So the second one we want tolook at is your heart rate
variability.
So men from 30 to 40 years old,the average can be between 45
and 70.
Good is 60 to 90, great is 90 to110, and elite is 110 to 150.
Men 40 to 50, the average 35 to60, good is 50 to 80, great is
80 to 100, and elite is 100 to130.
(06:46):
And to be honest, I think whatthe best mine would have ever
been was like 112, maybe.
So I know I've pulled thesenumbers from multiple different
places and put some averagestogether, but and as I said,
when you get your own data, youcan find your own baselines.
But anyone who has like a 150,I'm like, wow, that is elite.
To be honest, what my averagesits around now is about 70, and
(07:09):
I still consider myself elite.
So we're always gonna get ourown baselines, and that's why
I'm such a big believer ingetting your own data around
this stuff, even from blood workwithout complicating it.
But it's good to know your owndata.
So if you have a sharp dropbelow your baseline, right?
This usually means once againstress, fatigue, alcohol, poor
sleep, or you've got a hugeemotional load on.
(07:31):
And this is a place where astrong body meets a calm mind,
right?
Your sleep is the third number,and what we're looking at is
sleep quality.
So I look for a minimum of sevenhours, and optimal is seven and
a half to eight and a half.
High performance is like eightand a half to nine.
So most men try to outperformpoor sleep.
(07:52):
You can't, you will always losethat battle.
I promise you.
Yes, there is the occasionalsuperstar who somehow thrives
off five to six hours of sleep.
Before I moved to America, I wasdoing this and I was getting
through, but it wasn't until Iactually allowed myself to have
more sleep I realized how much Iwas underperforming, how
(08:12):
unfocused I was, and howunproductive.
Sleep is literally the backboneto your strong body score,
right?
Your training load or strain isthe fourth number that we want
to check.
So weekly training volumes ofaround 150 minutes minimum,
right?
180 to 240 is good.
300 to 450 is athletic.
(08:32):
It's you know, I'm sittingaround that number around six
hours a week.
450 to 600 is really highperformance.
What you want to look at thereis like strength training for
me, I do two to three sessionsminimum, and then four to five
would be optimal, but cardio youcan hit two to three sessions in
zone two, meaning you can talkand occasionally throw in that
high intensity.
(08:53):
What I usually follow if I'm nottraining towards you know, some
world record thing or a marathonor a specific event, is I go
back to this format, and this iswhat I prescribe to most people
who just can commit to five daysa week, is we'll do one high
intensity session to really blowthe cobwebs out and hit that
anaerobic.
We then get two strengthsessions and two zone two, so
(09:16):
longer aerobic sessions,anywhere from 40 to 60 minutes
where you can talk the wholetime.
That's what I sort of look at.
And from a stretching andmobility standpoint, I'll
generally sprinkle that in justbefore and after the session.
So if you do follow theprogramming to a T, you know
that works really well as well.
And this prevents two of thebiggest mistakes for people
(09:37):
overtraining yourself intoinjury or under training
yourself into softness, right?
It's how do we find this optimalload?
So your VO2 max is the fifthnumber of your long-term health
score.
And this is my main focus at themoment.
I'm trying to get mine up tosort of 63.
So men age 30 to 39, the averageis 37 to 41.
Good is 42 to 45, excellent is46 to 52, and superior 52 plus.
(10:04):
Men 40 to 49, average is 34 to38, good is 39 to 43, excellent
is 44 to 48, and superior 48plus.
So aim for good to excellent inyour age category.
This predicts your ability toage powerfully, stay athletic,
and live a long and capablelife.
As I said, I'm trying to getmine up to 63 at the moment.
(10:27):
Recording this, I'm sitting atabout 59 to 60.
I actually dropped a point.
Pissed off about that.
So once you get your own data,you'll have your scores as your
baselines, and all we want tolook at is how do we improve
your baselines?
How do we improve your data?
Because that's requiring you togrow, which means from a strong
body perspective, we're helpingyou become stronger in your body
and improving these metrics.
(10:47):
So now a bonus metric that everylongevity expert agrees on
strength training, right?
Strength is one of the mostreliable predictors of long-term
health and independence.
We're looking at grip strengthand various other things.
So, simple benchmarks, as Isaid, would be what I went
through before, but you can lookat pull-ups or 90-second farmers
carries, which is going to helpwith your grip strength.
(11:09):
Just an overall good full bodyprogram is what I would work on.
So here's how to put all of thisinto practice.
We want to track these numbersdaily or weekly.
Use Whoop, Garmin, Apple Watch,Aura, whatever you have, or
whatever you want to get accessto.
Build a seven-day baseline.
So, what that means is once I,you know, you get a month's
worth of data and we have thoseaverages, you might say, for me,
(11:33):
my HIV is sitting at 59.
Next week I want to try and, ornext month, I'm trying to get it
to 60.
My seven-day baseline for myaverages for my heart rate is
currently 41 beats a minute.
I want to get that down to 40.
If I'm looking at sleep, I mightbe at six hours and 58 minutes
over the last seven days onaverage.
(11:53):
I want to get that up to sevenand make sure that my RAM and
deep score is going up with thatas well.
And so there's some things thatyou can do from the baseline.
And don't change anything.
You're going to startunderstanding things.
Just observe, right?
The men that I work withone-to-one, I give them a whoop
as start of their programming.
And we start with four weeks ofdata for their baseline, and
then we can make personalizedchanges along the way that are
(12:16):
going to improve those metrics.
One strength mark, benchmark aswell.
So if you get a review weekly,what did you do better?
What slipped, and what needsadjusting.
When you track these numbers,your energy stabilizes, your
strength grows, and yourconfidence rises, your stress
drops, and your mindset, well,this bad boy sharpens, you start
(12:39):
aging powerfully instead ofprematurely.
And this is why strong bodyquadrant, right?
Quadrant number one is one ofthe core four.
So when your strong bodyimproves, your calm mind
improves, your clear purposesharpens, and your confident
life expands because you finallyhave the energy to live it.
(13:00):
Track these five numbers for 30days, then DM me and tell me
what changed for you.
I'm super keen to hear whatworks for you.
And if you want to see exactlywhere you sit across these
quadrants, make sure you takethe scorecard in the link in the
bio and it's going to give youdirect feedback and even some
actionable steps that you cantake to start making some
improvements now.
(13:21):
And make sure, you know, forthose of you who are asking
about my coaching, I'm launchingthe Life Performance Accelerator
in 2026, which is a full systemapproach to building the man
that you know you can be usingthis core for.
And if you want to be the firstto know about it, keep an eye
out, the details are coming.
If you take the scorecard,you'll end up on my email list.
(13:42):
Remember, your body is thevehicle that carries your entire
life.
If you want a strong life, startby building a strong body.
And if you enjoyed this episode,hit the subscribe button, share
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