Unleash Your Inner GOAT for Longevity

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Muscle mass becomes a critical longevity marker as we age, with research showing we lose up to 40% of it between ages 42-65. This silent decline directly impacts how long and how well we'll live — yet most people have no strategy to combat it.

Timothy Ward, fitness expert with 35 years of experience training everyone from pro athletes to octogenarians, shares his revolutionary Fitness Quadrant System that transforms how we approach health at any age. This trademark methodology integrates resistance training, nutrition, cardiovascular work, and recovery into a cohesive ecosystem that produces remarkable results with just three 45-minute sessions weekly.

The conversation reveals why most fitness efforts fail: without understanding proper biomechanics, your workouts might be 20% less effective while dramatically increasing injury risk.

Through fascinating case studies — including an 85-year-old woman who progressed from struggling with stairs to preparing for the Boston Marathon — Ward demonstrates how the same biomechanical principles apply whether you're 25 or 75. The difference lies in load and progression, not fundamental movement patterns.

Perhaps most compelling is Ward's urgent warning about toxic foods sabotaging even the best training programs. The inflammatory effects of seed oils, artificial sweeteners, and processed foods create roadblocks no workout can overcome. By addressing both movement quality and nutritional choices, Ward offers a comprehensive approach to living stronger, longer, and with greater freedom of movement throughout life. Listen to our episode on toxic food ingredients and download your free list of ingredients to avoid.

Ready to redefine what's possible for your body? This episode provides actionable strategies to transform not just how you look, but how you'll feel and function for decades to come.

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DISCLAIMER: The information is not medical advice and should not be treated as such. Always consult your physician or healthcare professional before pursuing any health-related procedure or activity.

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Episode Transcript

Speaker 2 (00:17):
New, normal, big life .
Muscle mass loss starts tohappen between 42 years old and
65, you lose up to almost 40% ofyour muscle mass, muscle mass.
Now in the medical world, theresearchers, they're starting to
link a direct hard hit link tothe longevity question to how

(00:43):
much muscle the human body hason it.
You have to have a strategy.
How are you going to plan on atleast keeping the muscle mass
you have if we know it's alongevity marker?

Speaker 1 (00:54):
Imagine defying age, shattering limits and thriving
like never before.
In the Goat Within, expertfitness coach Timothy Ward
reveals how he transformedhundreds of lives, from pro
athletes to 80-somethings,through his battle-tested
fitness quadrant system.
Drawing on 30 years ofexperience, ward shares

(01:14):
science-driven strategies toboost strength, extend vitality
and ignite joy at any age, plusactionable hacks backed by
expertise, ready to unlock yourpeak potential.
This isn't just fitness.
It's your roadmap to a longer,healthier and happier life,
designed to make you stronger,healthier and 10 years younger.

(01:35):
Let's hear how from author andexpert fitness coach Timothy J
Ward.
Hi friends, welcome to the newnormal big life podcast.
We bring you natural news andstories about nature that we
hope will inspire you to getoutside and adventure, along
with a step-by-step plan to helpyou practice what you've
learned, create your own newnormal and live the biggest life
you could dream.

(01:56):
I'm your host, antoinette Lee,the wellness warrior.
Let's dive into today'simportant topic with expert
fitness coach Timothy Ward.
Before we hear from our expert,let's learn more about this
topic.
In slang, the word GOAT, g-o-a-tis used to describe someone who
is the absolute best and mostsuccessful at their particular

(02:19):
craft.
After coaching professionalathletes, busy professionals and
seniors well into their 80s.
Ward has helped countless ofclients who've rewritten their
health narrative.
Take a 62-year-old grandmotherwho had battled chronic fatigue
and joint pain for years.
Under Ward's guidance, usinghis innovative fitness quadrant

(02:41):
system, she shed 40 pounds andtook up running.
Fitness Quadrant System sheshed 40 pounds and took up
running.
Fitness expert Timothy Wardspent 35 relentless years
chasing one mission to decodewhat truly makes the human body
strong, healthy and built tolast.
Through years of athletictraining, deep scientific

(03:03):
research and non-stop trial anderror, ward crafted what would
become a revolutionarybreakthrough.
Enter the Fitness GraduateSystem, a trademark system that
fuses strength, cardio,nutrition and recovery into one
powerful formula.
It's not theory, it's results,and it's already transformed the
lives of thousands.
Expert health and longevitycoach.
Author of the Goat Within AgingHealthy and Strong and how to

(03:27):
Avoid Our Toxic World, whyMuscle is Magic and how to Add
10 More Quality Years to yourLife.
Let's hear Hal from Timothy JWard.
Hi Tim, welcome to New NormalBig Life Podcast.

Speaker 2 (03:39):
Hi Antoinette, how are you?

Speaker 1 (03:41):
I'm well this morning and I hope you are too.

Speaker 2 (03:44):
I'm charged and ready to go.

Speaker 1 (03:46):
All right, let's do this.
So I want to know, and I'm surethe listeners want to know too
how did you become passionateabout fitness and longevity?

Speaker 2 (03:56):
Great question so I can bring you way back and sort
of give the quick journey of howI really moved into this space.
I had a rough upbringing.
Rough meaning some physicalabuse, all that stuff, tough,

(04:24):
tough days when I was young six,seven, eight, nine, 10 years
old and what happened is,through the bruises and the
beatings and all that stuff,sports became my happy place as
a young athlete in youth sports,from football to especially
basketball, baseball, and I wasreally good.

(04:46):
I was a very good athlete andit felt great for the 90 minutes
I was on a field scoring pointsand you know my teammates were
always excited and I always sortof became that lead player
through youth sports, throughgrade school, junior high, high
school, all that sort of stuff.
So I became obsessed with itbecause it's the thing that made

(05:06):
me happy and that entireplatform for me was such a
powerful thing for where I wasas a young kid I constantly
wanted to play and I often findmyself on summer basketball
leagues, you know, fall footballcamps and baseball games all in

(05:29):
the same day, you know, like aliteral 12 hour day, and I loved
it Right.
So that naturally turned into aprogression of I'd probably say
it wasn't really junior highyears, competitively, it was
probably more high school, wherekids became bigger and stronger
, faster, all that sort of stuff.
And I was like, okay, how do Iget bigger, stronger, faster?

(05:52):
What's the deal here?
So did what the typical personalways does start hitting the
weight room at the high schooland doing everything incorrectly
, right?
So, um, that sort of triggeredyou know deeper thoughts like
wait a minute, we just did, uh,squats yesterday, we're doing

(06:14):
them again today.
Uh, I'm still really sore.
What is no, no, so I, I, Islowly sort of had in the back
of my head, like man, thisthere's gotta be, there's got to
be some real science to this.
You're talking about the humanbody.
So that sort of played out.
You know, post-college Iactually got basketball
scholarships going to DivisionIII schools, a couple Division

(06:37):
II schools, division.
I was absolutely out of thequestion.
No way was I good enough forthat right.
But I still had the same spiritof playing, let's win, let's
work, all that sort of stuff.
So after that, after my college, you know, I sort of had a gap
in my life where I'm like man, Ireally miss competing and you

(06:59):
know, you do the men's leaguesand you do stuff on the side,
but it just wasn't filling mycup.
So I started to really focus ontraining and working out more
that competitive thing, like youknow, because you're a
competitive athlete, right, andyou have this thing in you, that
feeling that you want to be achampion even though you're not

(07:20):
on the field anymore, right.
So you start looking for waysto use your energy to understand
a little bit more how we becomebetter, how do we physically
and mentally those two thingsare super connected, as you know
.
So I met, you know, a couplequote unquote trainers, and they

(07:42):
were the you know low level.
I got my certification lastweekend, you know, and so
they're showing me exercises andI'm not really knowing a ton at
that point in my mid-twentiesand I started to really question
, like, these people don't knowwhat they're talking about.
They're showing me exercise.
My shoulders hurt, my knee, I'mlike I don't get it.

(08:03):
So it wasn't until my latetwenties, maybe 30, I was at a
big gold's gym near Boston youprobably can hear it in my
accent a little bit, but I wasthere.
I observed and watched anexercise scientist working with
clients, with some athletes andclients, and I started watching

(08:24):
and listening and then I waslike man, I am missing a whole
level of this stuff.
So I ended up meeting one ofthem.
He was a five-year master'sdegree exercise sciences real
intense guy, really brought meinto a world of high-level
performance, how the human bodyreally works.

(08:46):
I ended up having him train mefor about maybe 18 months, even
though I was broke at the time.
It was worth every dime, everydollar because of the
information.
So, personally, my body wentfrom.
You know, this is before I metthis guy.

(09:07):
I worked out so hard forprobably three, four years,
maybe five.
I mean hard.
I had no idea what I was doingin the gym.
I couldn't get my body toreally change.
I had no idea how to fuel andfeed my body through nutrition
and I really was like what's thepoint?
I'm really working my ass offhere in the gym five days a week

(09:29):
and I'm not really showing anygains.
My shoulders kind of hurt alittle bit, my knees kind of
hurt a little bit, that wholething right.
So after meeting and trainingwith him, I dug in so deep.
This guy had hundreds of clients, pro athletes, all of it.
He was like you need to becomemy training partner because you

(09:50):
really are going at this hard.
And so that happened.
We became very close and thenhe actually hired me to teach
biomechanics to his clients.
I was so good at absorbingbiomechanics as the exercise
form right, so I got a couplecertifications underneath him.

(10:13):
You know no big deal, they'remostly window dressing, as I say
in my book.
But what happened is I startedto get really strong.
I started to really gain a lotof muscle because I started to
understand nutritional values,nutritional strategies,
in-season, off-season, how totrain through micro cycles,
macro cycles all the things thateven trainers today God bless

(10:38):
them, they're trying to do goodstuff.
I'm telling you, eight out of10 of them, maybe nine out of 10
of them, don't understand anyof this.
I happen to have a front rowseat with a master's degree guy
that led me into the PhD guysStephen Fleck, texas University,
bill Kramer, uconn, ohio State.

(10:59):
I mean brilliant people andthere's a lot more than that.
But so I started to get invitedinto conferences, started to get
exposed to real, real exercisesciences, which began to really
vacuum me into that worldbecause I was so fascinated what
you could do with a human body,not just performance wise for a

(11:24):
younger athlete, but for takingsomebody that's middle age, 40,
50, 60 years old, and I've seenit so many times with my own
eyes.
I have so hundreds of clientsthat I've really worked with and
written strategies for umputting them into the right
conditions.
In mostly those conditions, theprevailing condition that

(11:46):
somebody in their 50s or 60swants is how do I lose the fat
that's just gaining like crazyon my body and how do I?
I'm losing my strength.
You know what do I do?
I work out so hard but I can'tseem to get rid of this.
And I'm telling you, like Itell everybody else and I I talk
about it in my book it allcomes down to knowledge.

(12:08):
You have to have the knowledgebase.
A question I ask when I do alittle seminar, I'll ask people
if I brought you down like Ilived in New York City for a
little while, midtown and I said, if I brought you to the West
Side Highway and the aircraftcarrier there I forget the name
of it, but you see it on TV andif you've been to New York, you

(12:29):
see it.
It's got all the jets on it andall that stuff right,
fascinating.
So if I brought you on thereand gave you the keys to one of
those fighter jets and said goahead, can you just fly this
down to Pennsylvania and fly itback?
You'd look at me like I had 50heads, like what are you talking
about?
I can't fly that, and of coursewe know they can't, right.
But I tell them at that point,your body is a hundred times

(12:52):
more complex than that fighterjet.
So what makes you think you cango into the gym and have all
these visions of you gettinginto shape and doing all that?
Well, you don't reallyunderstand the human body, and
it's that type of dialogue thatstarts to make people realize
wow, the human body, thecomplexities of it are real deep

(13:16):
.
They're applicable to differentangles, right.
So, um, somebody that has tolose 80 pounds, we have
different strategies thansomebody that is anorexic and
has to really gain a lot of leanbody mass, right.
So, same principles butdifferent strategies.
So a young athlete that's goingfor that, you know, $200

(13:39):
million contract, you know.
Uh, what is their sport?
What is the outcome that thatperson's looking for?
Is it directional change?
Is it speed?
What is it?
Is it speed and power combined?
Is it power and endurance?
So there's all these differentstrategies that really apply.
And what I've done and what I'vebeen able to do building an

(14:04):
ecosystem for people, and that'swhy I wrote the book is to
really make people understandthe differences on what type of
training protocols you put intoplay.
First of all, you need to havethe knowledge to even know how
to do that Right.
What are the results of thatprotocol?

(14:24):
What's the outcome?
So a big part of what I do nowis I train people online all
over the world.
I write programs for I get onZoom and work with them and all
that stuff.
But I have a lot of peoplelocal that I still actually work
with.
I love it so much.
The prevailing outcome for themis their aging.

(14:47):
How do I feel better?
How do I lose that extra 30, 40pounds?
How do I work out in a way thatI'm not going to injure myself?
Because that's one of the bigthings that I'm sure we'll get
into over the next 40, 50minutes.
Huge problem.
Huge problem, that's the studyof biomechanics and kinesiology

(15:08):
and all that sort of stuff.
So my journey had led me fromplaying sports out of necessity
to be happy when I was young orto find a safe, happy place
right All the way through thesedifferent channels, safe, happy
place, right All the way throughthese different channels.
And it's one of the stories ofmy life is how did this whole

(15:29):
thing occur?
How did I get here?
I'm now 60 years old.
My wife is 62, amazing shape.
Where we live what we preachand it's not even a job for us.
We just this is what we've doneand we write.
I write about it a little bitin the book.
Hopefully couples will see andbe a little inspired to say you

(15:50):
know what?
Maybe my husband, or maybe meand my wife, maybe we should go
on a little bit of journey andstop for a minute and really
understand this stuff, becauseit's done wonders for my
marriage.
I mean, she's my wife, julia.
She's actually in the book afew times because she's 62,.

(16:14):
She'll be 63 in six months.
She looks like she's 35 andwrong as an ox muscular, 125
pounds.
She doesn't really realize itthat people in the gym are like
you're what?
You're 62?
And it's just an example of howto do this stuff for a never
injured.
You know lifts very strong,very strong.

(16:36):
So you know the whole journey isreally a dynamic journey that
has touched a lot of differentparts of my life, and what we're
trying to do at this point iswe're really trying to get out
into the public to get people torealize you can do this only if
you do it the right way.
There's a wrong way and a rightway, and I get into these

(17:01):
details in the book because mybottom line is to really help
people, help them understandit's your biggest asset and we
talk a lot about that in thebook and I talk about that in my
little, my little presentationsthat I do and I've got examples
and all that stuff.
But it is the only vesselyou'll ever be in is your body.

(17:21):
It's not like a car where youknow you can trade your car in
every four or five, six yearsand get a new one.
This is it.
This is it.
So let's you know.
I try to get people to payattention to it.
I tell them your health willbecome your number one priority

(17:41):
at some point in your life, bychoice or by default.
By choice or by default.
Think about that.
If you're forced to look in anddo something about your health,
it's getting really late in thegame for you.
You have to choose it, and aword we use all the time is

(18:01):
preemptive.
You have to get your.
We're so distracted in thissociety it's unbelievable.
We have distractions everywhere.
Right, be preemptive, be alittle greedy for yourself for
once.
Three hours a week, start tolearn how to take your body and
really, really start to elevateit.

(18:23):
And it's complex.
I've simplified it and we'llget a chance to talk about how
I've done that, and this is oneof the reasons why I am very
busy.
I have a lot of people thatreally want to connect and
understand how what I calldesign a fitness, health,

(18:45):
longevity ecosystem forthemselves, and that's what we
do.
That's what we do.
It's not just training andworking out.
This is a lot bigger than that,and this is what we're trying
to accomplish with as manypeople as we can touch.
It's my mission, and you knowI'm here to really make an

(19:05):
impact on society, on all thisstuff.

Speaker 1 (19:09):
So, tim, you developed an entire system
that's very innovative in itsapproach.
Tell us how you, what was theprecipitating event that caused
you to develop a new way oftraining the body, and how did
that change your entire coachingphilosophy?

Speaker 2 (19:28):
That's a great question.
It's a big answer.
So I write in my book I referback to the book because it's
coming out in a couple of weeksbut I write in the book that
what I do, I love it and I hateit.
People are always surprisedwhen I say that, and the reason

(19:48):
I hate it is because thefrustration I get personally
because I want to help people somuch.
They really have a lot ofroadblocks in front of them and
they won't take the time toactually understand some of the
proper things they should bedoing.
They always have an answer oh,I'm trying this diet or I'm

(20:10):
trying this workout and I sawsome guy he's got a 30 day
program and I'm trying thatright now.
I'm good, but I'm like you'realways complaining you need to
lose weight, your joints hurtyour back, so so.
So my frustration turned intookay, maybe my systems need to
be a little bit more userfriendly.
Maybe I need to accomplish abig task of taking all this

(20:35):
science and whittling it into asystem that is digestible for
the average person that doesn'twant to try to learn all this
stuff.
It is a mountain of stuff thatwill give you a headache.
It really is.
So what I created is I createdtwo things.

(20:56):
One of them, the overarchingthing, is called the fitness
quadrant, and the fitnessquadrant basically is a
trademark system.
And the fitness quadrantbasically is a trademark system
and I onboard everybody and Italk about this when I train
doctors of physical therapy andtheir staff on how certain

(21:16):
movements work, and we'll getinto that in a second.
But the fitness quadrantbasically is the four major
phases of fitness.
Right, each one of these phaseshas a huge drop-down list, but
the major phases are this andit's a combination.
If you want to drive yourhealth to new levels and you

(21:37):
want longevity to truly become apart of your story, you have to
understand that it's acombination of a few things.
It's not just eating good orit's not just working out right,
those things are great butthey're not going to move the
needle very much.
You have to combine these fourthings and those four things are

(21:58):
this the top left quadrant isresistance training.
It's all different types ofresistance training, right.
The top right is nutrition.
So that's the N.
The top left, resistance is R.
The top right is N nutrition.
The bottom left of the quadrantis cardiovascular.

(22:23):
That's the C in the fitnessquadrant In the bottom right is
rest and recovery.
Those four phases, when they'recombined the right way, can
open up a door for somebody'slife.
I don't care if you've beentraining or if you've never
trained.
There's an entry point foreverybody to take their body and

(22:47):
gradually, incrementally, beginto layer in the right science,
the right protocols into theirweekly regimen and you'll start
to see things worksynergistically.
And that's what the fitnessquadrant is all about is to take
those four, understand whateach one of them do, and now we

(23:08):
design a weekly protocol forthat fitness quadrant for that
person.
It can work.
With a pro athlete it can work.
I have people in their early 80sthat couldn't get up and down
stairs their knees and backswere so bad that have been
training with me Now.
One of them is a woman, 85.
She's actually going to run theBoston marathon at 86 years old

(23:30):
next year because she, she,we've fixed her joints, we've
really um added so much mobilityand strength to her knees or
hips, her ankles or Achilles,doing certain incremental things
that she is she actually I havevideo of her.
She's 85.
She actually does plyometricjumps now and this is a woman

(23:53):
that it hurt for her to walkupstairs two and a half years
ago, so we took the time toreally show her how that is
accomplished.
Now I love everybody in the gym.
I love trainers.
Good for you, you're in there,you're trying to make a
difference, but it's painful forme to work in and out of gyms

(24:17):
and see what people are doinginside the gym.
It actually hurts my eyes.
I say it in a loving way.
And trainers God bless them,but I just you have an $88
billion industry and there's nogoverning body and the incorrect
form that I see and I'm goingto talk about that, antoinette,
in a second how absolutely vitalit is and I see it and I'm like

(24:42):
man, I wish I could help thesepeople, but I'm one guy and I
already have stacks of clientsand I'm working with and all
that sort of stuff Right, butthat's one of the reasons I
wrote the book is to is tohopefully get it out there.
We've got a lot of goodfeedback right now from focus

(25:02):
groups and, as challenging as itwas for me to write a book, I
think it has a potential toreally do well and again, to
take that reader and have themhave takeaways that really can
make a difference for them.
That's our goal.
But the fitness quadrant is, Ithink, a brilliant thing only
because it separates the realimportant components and it

(25:26):
allows people to have adifferent view on what fitness
really can mean to them, insteadof just randomly showing up in
the gym randomly doing a littlebit of this, because I saw a
person do that randomly doingsome cardio work randomly.
Well, I heard pea protein isgood.
I guess I'll have some peaprotein.
It can't be that way.
We have to have a consistencyin what we do and feed the right

(25:50):
data to the human body and thenit will spit out an adaptive
remodeling of your body.
And now we're talking.
Now we're talking cause andeffect.
Now we're talking.
You know, we're going to getclose to those outcomes that
people want to be in their brain, and that's exciting.
I mean, it's thrilling.
The part I love about it,obviously, is when people start

(26:14):
to get what I call fitnessmomentum.
They start to actually adhereto the programs that I give them
and they get back to me inthree and four weeks and say,
wow, I can't believe I slept somuch better and I think I'm
losing weight.
And I, you know, I'm increasing.
My legs don't hurt anymore, myknees blah, blah, all that sort

(26:35):
of stuff.
And so that's the part that isaddictive For my personality.
When I see somebody actuallychange their life for the better
, using fitness as a vehicle,I'm telling you it spreads out
to the rest of their life.
I see it all the time and howcool is that?

(26:57):
I mean we're all connected,right, we're all connected, no
matter what color of our skin,no matter what.
You know, side of the aisleyou're on.
We have to start thinking thatway.
You know, side of the aisleyou're on.
We have to start thinking thatway.
Right, we collectively have tostrengthen each other.
So my, my priority is to usefitness, longevity to maybe
maybe help society out a littlebit and help them understand how

(27:21):
to go about this stuff.
So that's my long winded answerto your question.

Speaker 1 (27:26):
Well, what a beautiful way to raise the
vibration of human beings, andwe so need that right now, and
so I'm all about that.
So I'm curious how do you adaptyour protocols for very
different clients, from proathletes to 50-year-olds,
80-year-olds that's a wide rangeof people.
How do you change your strategywith various types of groups?

Speaker 2 (27:54):
Great question.
There are different componentsto design a program that's
adequate, that is going totrigger an adaptive response to

(28:15):
the human body, whethersomebody's 19, or whether
somebody is 69 years old, right?
So at the heart of all this isI have a NFL linemen that
they're going to do a squat.
The exact same way, the exactsame kinesiology and

(28:36):
biomechanics.
That's somebody that's 79 years.
It's the exact same things.
Our knees are a hinge jointright.
Our pelvic girdle has tilt toit right.
The lower back, the erectorspinae region, has certain loads
that it carries lessstrength-wise when it's in an
anterior position compared to aposterior tilt right.

(28:57):
So all these things are thesame.
I have this woman, the onethat's going to run the Boston
Marathon.
So one of the things I had todo to give you an example is on
TRX bands, just holding thebands, teaching her how to squat
properly.
I could go on for five hours onhow a proper squat should be,
and I actually do.
On my website I have a littlefreebie section where I give

(29:20):
some tutorials on that stuff.
Her pelvic girdle tilt is goingto be anterior.
Her knees because they'resynovial joints right, they're
hinge joints.
Her knees are going to have todrive over the center of her
foot, not on the interior part,which will really begin to

(29:40):
torque the knees.
Right Her feet are going to beabout 12 degrees out.
The reason for that is becausethe femoral head up in the hip,
as you squat down the femurs,want to come out a little bit.
They ride in the hip right.
So the knee, being a hingejoint, only moves in one
direction.
So the same way I'm going tohave an NFL lineman squat 600

(30:04):
pounds, is the same way I'mgoing to take her, lighten the
load on her knees by holdingonto the TRX bands, so she's
really only squatting 40 poundsof her body weight.
Light load, same biomechanic,right.
So we want those joints tostrengthen.
We don't want to tear themapart, even if it's light load.

(30:24):
So my answer would be thebiomechanics are all the same
load.
So my answer would be thebiomechanics are all the same,
the load and the volume is less.
So we're going to triggerhypertrophy with a 69 year old
woman very slowly.
Because what we want to do isfirst we want the central
nervous system to recruit moremotor units right, that's the

(30:44):
first thing that strengthenswith people is motor unit
recruitment in through thenervous system.
Then we want to take thosejoints and give them enough time
to strengthen through properbiomechanics.
Then we start to increase theload as the requirement happens
when she gets stronger andstronger.
Nfl linemen we are going toreally put it on them with the

(31:06):
same biomechanics but we'regoing to do such a large volume
of explosive movements.
We actually start about 10years ago the NFL.
I know this because I know oneof the PhD trainers for one of
the teams.
I argued for years with themwhy don't NFL linemen, the guys

(31:27):
that are 340 pounds, why aren'tthey doing plyometrics with
their legs?
Why not?
Well, we're trying to buildspeed.
You know power out of the leg.
I said you are, I understandthat.
But if you see a lineman, whenthat ball is snapped right, they
run through the defense, right,they don't stop.
Therefore, if you think aboutand this is again answering your

(31:52):
question more deeply when I doa squat with a weight on my back
, the top 20% of my squat, I'mactually decelerating a little
bit at the top of the movement.
Apply a metric, I'm firingthrough the entire motor unit
chain.
So linemen are doing the samething.

(32:12):
We overload them with weightand have them do plyometrics so
they become much more explosive.
The study of proprioception ismuscle learning how to fire in a
certain pattern right.
We have seen just massiveimprovement on speed and power,
with linemen as an example.
Now we don't have to do thatwith a 79-year-old woman.

(32:34):
She's not playing football.
I'd be hailed as the greatesttrainer in the world if I could
get that to happen right.
However, we do the basics, weget her to a certain level and
we actually do some lightplyometric jumps with her feet
coming off the ground half aninch right.
So same biomechanics.

(32:54):
To answer your question, muchlighter intensity, lighter load.

Speaker 1 (32:58):
Okay can you explain plyometrics?

Speaker 2 (33:02):
plyometrics are explosive movements.
Uh, for example, um, we coulddo like um, uh, if we're talking
about building a chest rightbench press, we lay down in the
bar and we're bench pressing theweight right.
We may pick a six rep range ora 12 rep range, whatever the

(33:22):
outcome is intended, right atthe top of your bench press.
You know the last, again 15%.
We actually decelerate a littlebit at the top.
All right, plyometrics if youtake the muscle the way it fires
in the concentric phase, right,the shortening cycle of a

(33:43):
muscle, plyometrics willstimulate the firing of that
concentric phase at fullcapacity through the entire
range.
So an example you can't do aplyometric with a bar.
You'd be throwing it off andthat's too dangerous, right?
So I just did them today withtwo doctors I trained early this
morning.
Very strong, very, very goodshape.

(34:04):
They've been with me for aboutfive years, one of the protocols
I use today.
We did some chest work but Ihad them do elevated plyometric
pushups.
Now these guys can.
They can bench press about 240pounds each of them.
They're pretty strong andpeople are like you pushups.
The guy could do 80 pushups.
I said I know, but we're notgoing to do that today.
So I had them get down in apushup position with the handles

(34:27):
right To protect their wrist.
I put a pad on the back with a45 pound plate, hold it on the
back and they're actually doingplyometric pushups, where
they're coming right off theground, landing back in like a
sponge right.
Every third rep I'd have themcome halfway down, which is the
weak joint angle of the humerus.
Have them hold for threeseconds.

(34:47):
That's all nervous systemfiring at the weak joint angle
of the humerus.
Have them hold for threeseconds.
That's all nervous systemfiring at the weak joint angle.
Then they would repeat threemore plyos, boom with weight.
So they were tapping out atabout, you know, 12 to 13 reps.
They could not get off theground anymore.
I promise you tomorrow theywill feel like they did six sets
with 250 pounds.
But that is how we stillmaintain hypertrophy while we

(35:10):
strengthen joint angles and keepthe shoulders safe, et cetera,
et cetera.
Right, so a plyometric is aplyometric jump.
A lot of people have seen themin a gym where you're on the
ground and you have to jump allthe way up on the box.
There is no deceleration whenyou're doing plyos, it is a full
firing range through the entirerep range right.

(35:31):
So that's the difference isplyometrics are firing the
muscle through the entire rangeof the movement.
That's athletic.
If I look at an athlete that hasa lot of directional change
left, right, they need todecelerate and explode off that
muscle to change angles,accelerate and explode off that
muscle to change angles.
So I do protocols with athletesthat way where we will hold

(35:58):
heavy balls or a kettlebell andthey will go zigzag left and
right.
I'll have them jump over astring I tie, you know, maybe 50
feet long, I'll raise it to sixinches.
Second set it's eight inches.
Third set, it's 12 inches.
They have to do plyometricsover that thing, jumping left
right, building enormous hipglute strength, thigh strength,
and it makes them faster andstronger and it shows up on the

(36:21):
field all the time.
So that's the type of stuff Imean when I talk about writing a
protocol.
That is addressing the outcomeof that athlete or answering
your question what is aplyometric?
And that's an example of aplyometric Dynamic type of
training Dynamic.

Speaker 1 (36:42):
Before we cover the next topic in this episode, I
want to introduce you to theAdventure Sports Lifestyle with
what I call a micro story aboutan adventure that I've had.
The Adventure Sports Lifestyleand my deep connection to nature
is essential to my good health.
So here's the story.
The biggest impact that you canmake toward improving the soil
and water in your community ischanging your behaviors.

(37:04):
For instance, avoiding usingpesticides on natural
fertilizers and weed killers inyour yard, which will seep into
the groundwater and run off intolakes and rivers, causing an
algae bloom that can bedangerous to humans, animals and
aquatic life.
Remember that a local nurserymight sell plants that are
considered invasive species inyour community, because the

(37:28):
non-native plant will often dropits seeds, germinate and start
pulling nutrients and water fromthe soil, while blocking out
the germination of native seeds,which cannot access sunlight
because the non-native plantblocks the sun.
This is how a state or regionmight designate a non-native
plant as an invasive species.

(37:49):
I hope you'll consider makingthese small changes to do your
part to be a good steward of theland and waterways where you
live.
I hope this inspires you to getoutside and adventure alone,
with friends or with the peopleyou love most.
Now back to the show where we'retalking with expert fitness
coach and author of the GoatWithin, timothy J Ward.

(38:10):
A lot of people, whetherthey're in their 30s, 40s or 80s
, go to the gym, like you said,because they want to look and
feel better and they want to agebetter.
It's not just about livinglonger, but living longer
healthier lives, able to do more.
So what's the most commonmisconception about aging and

(38:31):
how does your book the GoatWithin debunk that?

Speaker 2 (38:34):
Great question, great question.
That is a question on millionsof people's minds.
How do I do this?
How do I incorporate it Right?
And again, there's a hugeamount of knowledge that needs
to go into that answer right.
So, first of all, aging.
Aging is, it's an interestingtopic, obviously, for many, many

(38:54):
reasons.
The prevailing position peoplehave of aging and I'm talking
probably 80 or 90% of thepopulation oh well, I'm not
supposed to feel great at 50 or55.
Oh well, yeah, I have a littlegut on me.
I, you know, I'm 55.
I mean, I'm, I'm supposed to bethis way.

(39:16):
Uh, yeah, I know I can.
I really can't, you know, godown and play Frisbee with my
kids at the beach or mygrandkids and listen, I'm 60.
I should be sitting back,kicking back, and that's the
prevailing thought.
That's what people have beenduped into.
I don't want to get intoconspiracies, but the way

(39:38):
society has been designed reallyallows for the psyche of people
to really take a back seat.
Listen, I am so not like that.
The older I get, I want to usemy wisdom to actually propel.

(39:59):
How do we move it forward?
I'm not settling for that crap.
That's not happening right.
So let's think a little bitdifferently.
One of the reasons is because alot of people have tried working
out in their 40s, 50s.
They get to 60, they don't getany results or they get injured.
So that feeds that fire ofmediocrity.

(40:24):
Well, you know, it wasn't forme, or I always get injured,
right.
Well, you know it wasn't for me, or I always get injured, right
.
So that's one of the one of thehurdles is that's the way it's,
quote unquote, supposed to beRight.
The other thing is and italways comes back to this,

(40:55):
antoinette, and you know thisbecause of your background it
comes down to the rightknowledge.
You can formulate solutions toget around that aging problem,
right?
So one of the things thathappens with aging is this is in
my book as well there's threelongevity markers and they are
major, major.
The first is muscle mass, theloss of muscle mass called
sarcopenia.
Right, it's when people reallystart to lose muscle mass, and I

(41:15):
have graphs in my book thatshow the how quick muscle mass
loss starts to happen between 42years old and 65.
42 years old and 65, you loseup to almost 40% of your muscle
mass.
Think about that Muscle mass.

(41:39):
Now in the medical world, theresearchers, they're starting to
link a direct, hard hit link tothe longevity question to how
much muscle the human body hason it.
All right.
So muscle mass is one of thekeys.
If we know that, if we knowthat, and people are aging, you
have to have a strategy.
How are you going to plan on atleast keeping the muscle mass

(42:02):
you have?
If we know it's a longevitymarker, right.
So that's, that's a big one.
Right, there is.
You have to realize.
Muscle is magic and I have awhole chapter in my book about
that.
It is your engine of your body.
Think of a furnace in yourhouse, right?
Let's think you've got a 20,000BTU furnace in your house.
Right, and it works and itheats your house.

(42:23):
Blah, blah, blah, blah, blah.
Right.
Now let's put a hundredthousand BT unit in there.
Think of a furnace as muscle.
Right, you put a hundredthousand BTU for man.
It heats your house Like itdoesn't even have to try, right?
That's muscle mass on your body.
It drives your metabolism, itkeeps your bones strong, it
keeps your tendons strong, itkeeps you mobile.

(42:45):
That's freedom.
When you're mobile and strong.
I'm telling you it's freedomand I also talk about that in my
book.
I talk as a little little subchapter I have called the two
faces of freedom and um, it'sreally eyeopening.
It took me literally aboutthree months to write it the
right way.

(43:05):
I have about a thousandcrumpled pieces of paper in my
fireplace because I couldn'tarticulate how I wanted to put
it right.
But I talk about that.
Muscle mass is one of the keys.
Heart strength is the secondkey.
We have to have a strong heart.
The left ventricle wall, themyocardial wall.
Right, the heart's a muscle.

(43:26):
So when you do the rightprotocols in cardio it'll
actually get your heart getsthicker's a muscle.
So when you do the rightprotocols in cardio, it'll
actually get your heart getsthicker.
It actually weighs more whenyou train it the right way.
The stronger your heart, theless it has to work to pump
blood through your system, thelower your BPM, your beats per
minute.
Right, metabolic strength wehave to have metabolic strength.
Those are the three markersmuscle mass, heart strength and

(43:47):
metabolic strength.
The ability to have ourmetabolism drive utilize food,
and that only comes from eatingthe right food, not toxic food,
which is a huge part of my book.
Those three things affect youraging and if you don't know
about them, you need to learnthem.
Hopefully you buy my book andlearn about them, but there are

(44:09):
publications out there.
You can really learn them.
Don't forget it, because theywill add years to your life.
If you understand how you havestrategies to keep those three
things not only in check but getthem stronger, and you can do
it Even if you're 50 or 60, youcan improve it right.
So those three things are theknowledge side of aging, right,

(44:33):
you first have to know you don'thave to age into decay,
weakness and decay.
You can age into healthy andstrong, but you have to
understand it first.
Then you have to show up andput your three hours a week.
I break it down in my book.
You don put your three hours aweek.
I'd break it down in my book.
You don't need 12 hours a week.
You don't need to change yourlife so severely that you become

(44:56):
a fitness freak and you don'tneed to do that.
You need knowledge.
Our workouts, by the way, are45 minutes.
That's it.
Our resistance trainingworkouts, that's all they are.
My other system called MITModified Interval Training huge
amounts of science in it.
Right, we do about 26 to 30sets of the right type of work,

(45:22):
exercises or patterns.
We run.
In about 45 minutes you're inand out and it will grow.
It'll cause hypertrophy, it'llgrow muscle and the very reason
it'll grow muscle is some of thescience-y stuff that I talk
about in my book, and I kind ofhold the real geeky stuff to the
end of the book in case peoplereally don't want to get a brain

(45:43):
freeze, but I try to explain itin the right way.
I picked out maybe a dozenreally important things.
That training the right way,what it triggers in your body.
We're very visual, right, wesee the fat on our stomach, we
see how we fit in clothes, whichis great.
The vanity side of it right, weall have that.
We want to look and feel good,right, but internally, oh man,

(46:04):
the things happening inside yourbody are.
It is like a tsunami of goodanabolic growth things that
happen inside your body.
So our modified intervaltraining, the way we do it,
that's a trademark system that Ihave.
If I take a bicep, let's saysimple, right, and I'm going to
do, I want to grow my bicep alittle bit, right.

(46:25):
So questions I ask in my bookto hopefully guide and help
readers how many reps do I do?
How much weight do I use?
How many times a week do I doit?
How many sets do I do?
All these questions are reallygo unanswered in the gym when I
watch people, all right.

(46:46):
So there's the specificity ofreally doing this stuff.
The right way is what I teachand how I onboard people, and
that's why a lot of people justthey stay in my system because
they just keep getting betterand better and better as they
age and I've got some mindblowing stories of people in
their seventies that areabsolutely in supreme shape,

(47:06):
that have been with me for years.
So a bicep curl right.
So there are certain scientificprinciples that apply on how
I'm going to grow my bicepmuscle In this.
You know there's approximately650 major muscles in the human
body, right?
So this applies to how muscleworks.
How do I trigger hypertrophy inmy bicep?

(47:28):
I can tell you right away it'snot with a five pound dumbbell
working out to a Jane Fondavideo.
Okay, that ain't gonna growyour bicep, all right.
So I see it a lot, especiallywomen.
They don't wanna get big andbulky that whole thing, and I
understand where they're comingfrom.
I really do, because I talkabout it all the time to new

(47:50):
clients and small groups and allthat sort of stuff.
Right, you have to begenetically geared to really
pack on the size and strengthI'm telling you, and we go over
somatotyping and what that meansin the book and your body type
and all that.
But so if I want to grow thatbicep, there's some really

(48:11):
important things and I'll justdescribe this to you right now
and hopefully some of yourlisteners will take note of it.
This applies to every muscle inyour body, right?
So I have to have adequateresistance on that bicep.
Adequate resistance, I don'tmean you have to lift a
200-pound dumbbell and try to doa curl.
That's not what I'm talkingabout, and a lot of people think

(48:32):
that no pain, no gain, that oldthing, right?
Intelligent training is a wholedifferent set of circumstances,
right?
So the first thing I want to dois I want to pick a weight that
is going to stimulate anadaptative response to that
muscle.
The rep range in the amount ofweight I choose go hand in hand,

(48:52):
right?
So somebody that's 80 years old, you know a 10 pound dumbbell.
Maybe they can only do 10 repswith that 10 pound dumbbell.
Okay, cause that's their, theirweek.
They haven't, they've nevertrained, right?
But it's important that ontheir 10th rep or their 12th rep
, with good form and I'll talkabout that in a minute they're

(49:13):
struggling to get that last rep.
That's what I mean when I talkabout the proper weight.
That you select is a hugefactor.
All right, so many times I seepeople with inadequate weight.
They don't have enough weightto stimulate the muscle to grow
and they do 15 reps where theycould have done 30 reps and I'll

(49:38):
say why did you stop?
Well, you said to do 15.
I know, but the first rule ofthumb is we need to have the
right weight selection, right?
So when we talk about the rightweight selection, we're really
talking about what is calledsynchronous or asynchronous
firing patterns.
Okay, think about a marathonrunner.
When they do their two and ahalf hour run, they're in what

(50:02):
we call exercise scientists callan asynchronous firing pattern.
Exercise scientists call anasynchronous firing pattern,
meaning their muscle, their typeone, type two fiber, is cycling
back and forth.
They're not all firing at once.
They don't need to, becausethere's not a lot of force
production required out ofjogging, right.

(50:23):
So let's take on a sprinter, abadass woman or man sprinter.
Their bodies are incredible.
They're the ones sprinting forfour, five, eight seconds all
out as fast as they can get downthat track.
That's called synchronousfiring.
Where a type one, type twofiber, because they're at

(50:44):
maximum force production to runas fast as they can, those
muscles all have to synchronizeand fire at the same time.
Okay, this is what buildsmuscle.
Look at a sprinter's body andlook at a marathon runner's body
Dramatically different.
Right, sprinters havehypertrophy.
They're muscular.

(51:04):
It's because the amount ofresistance on their body and
their training and theirathletic events cause
synchronous firing.
So we do the same thing in thegym.
I know that a 40-pound dumbbell,if I'm doing a curl, is going
to be adequate weight to causesynchronous firing in my bicep.
I'm working for 10 reps.

(51:25):
Right, if I had a 5 pounddumbbell, it's asynchronous.
My type one, type two fiber wecan take a vacation.
Type one ABC, you guys fire now, and then type two C, you can
fire.
It's not enough weight, right?
So the first thing to grow themuscle we have to have adequate
weight, right?
That's asynchronous andsynchronous firing patterns.

(51:46):
The second, almost as important,is the proper form and I don't
know if you and I talked aboutthis before, antoinette.
This is one of the key vitalpoints I talk about.
We know that muscle mass let'sback up for a second is a
longevity factor.
We cannot afford to lose muscleon our body.
It's critical.

(52:07):
So we at least have to maintainthe muscle we have as we age.
We actually want to grow more.
We do it my company, lifestrong, the protocols that we write.
So we know we have to havesynchronous firing right.
But here is where the roadsseparate.
When we talk about biomechanics, when we talk about

(52:29):
biomechanics, when we talk aboutthe proper exercise form, it is
such a massively understudiedpiece of the fitness industry.
Okay, and here's why, if youhave incorrect form, not only
are you going to have a muchmore heightened probability of

(52:50):
injury, but you actually aredoing reps and you're getting
less motor unit recruitment outof the muscle that you're
targeting.
And here's why Think about this.
Think about the muscle isattached to tendons, the tendon
is attached to the bone right,and I have drawings of this in
my book to try to get people tounderstand this.
So in that connective tissue,right at the end of the muscle

(53:13):
belly into the tendons, we havewhat is called Golgi tendon
organs, gtos Very, veryimportant to understand this
right If you want to really dothis stuff the right way.
This is the type of info thatbecomes important for you.
Golgi tendon organs we'll callthem GTOs for short.
I also write about this in mybook.

(53:36):
Gtos sense torque and tension inthe muscle and in the tendon.
If my form is incorrect, itmeans my tendon is off, so that
tendon is going to be torquedmuch more easily, right?
What happens is the GTOs getturned on because of the torque,

(53:59):
because my biomechanics areincorrect and it's not going to
allow the muscle to fire all themotor units.
If it did to fire all the motorunits.
If it did, I would be rippingjoints out.
I'd be severing the connectivetissue, right.
So GTOs protect us.
They're a mechanism to sensetorque.
All right, think about this IfI do six sets of biceps or bench

(54:26):
or squats or whatever it iswe're doing for an exercise and
my form is off this is aninteresting piece here and the
GTOs are firing a little bit,it's not allowing every rep I'm
20% less in the muscle firing,right.
Think about that set doing 10reps times six sets.
I have just minimized myhypertrophy potential by 20% in

(54:48):
that workout.
I spent all this time and I'mreally not getting the strength
gains.
I'm really not getting themuscle growth that I want.
Why People go crazy.
This is one of the reasons,right?
So GTOs are our friend becauseit keeps us from injury, but
it's also our enemy if we'redoing incorrect biomechanics.
This is why I lean so heavilyon teaching doing incorrect

(55:09):
biomechanics.
This is why I lean so heavilyon teaching the right
biomechanics, because it keepsus safe.
It actually strengthens jointsinstead of injuring joints.
We all know the injury rate forpeople that try to work out
hard is massive, right?
I think you hear all this stufffrom CrossFit to all these other
you know outfits.
You can look at it online andit's upwards, over 70%.

(55:31):
It's because it's just let's gocrazy, let's lift hard and get
you ready.
You know, no pain, no gain,that whole thing, right?
Intelligent lifting the Olympicathletes oh man, it is one of
the biggest components of theirtraining.
Biomechanics, it is everything.
That's what gets you to thosenext levels.
Right, and I do about 12 reps oneach set.

(55:55):
I'm going to just use averageshere.
Think about this right, in thatworkout, I just lifted 33,000
pounds, approximately 33,000pounds.
I just moved in 45 minutes oran hour.
Whatever your workout is right.
I do that three days a week.
That's 100,000 pounds a week.

(56:16):
I'm putting through my body, myjoints.
A yellow school bus that allannoy us in the morning because
we can't get to where we want togo, weighs about 26,000 pounds.
So in your workout, you'reputting more torque and pressure
on your joints than a schoolbus weighs.

(56:36):
Think about that right Now.
Tell me biomechanics aren'timportant, right?
So these are the things wecover and we get people really
starting to think about this,and it is an absolute joy when
they start to do this stuff.
Right, it takes about, I'd say,four to eight weeks.

(56:56):
When they start to get into arhythm by 12 weeks.
In their friends are going whatare you doing?
You look different.
Well, your face, your what?
Oh man, I'm working out and Igot this new system.
I'm on and I'm lifting weights.
Oh, the response oh, I get hurtwhen I lift weights.
I don't want to do that.
Right, that's the part I hateabout this job is because people

(57:25):
think it's a simple thing andit's not so if you want to do it
the right way.
Those are a couple of science-ythings, right, synchronous and
asynchronous, firing GTOs, howthey affect our motor unit
recruitment.
Right, we're talking.
You know, central nervoussystem is incorporated in all
this stuff.
And just you know, centralnervous system is incorporated
in all this stuff.
And just think about thecentral nervous system for a
second.
We have a hundred thousandmiles of nerve endings in our

(57:48):
body.

Speaker 1 (57:48):
Think about it.

Speaker 2 (57:49):
You can wrap around the earth over three times in
your body, right?
So the nervous system is a hugecomponent of motor unit
recruitment and all the stuffthat we're talking about, and
you know, it becomes part ofhigher level training, creating
an ecosystem that really, reallymoves the needle, and if you

(58:09):
can do that, you add years toyour life and life to your years
and all the things that wereally are after as as as humans
years and all the things thatwe really are after as humans.
Right, we work so hard and wedo all the 401k and we, you know
, take your body and start tounderstand there's a much higher
level you can get to if youreally want to live a higher

(58:30):
quality physical life and bethat shining example for your
kids, for your friends, andspread that light.
Right, that's what I'm tryingto do.
No idea how much impact I'mgoing to have, but I'm trying,
antoinette.

Speaker 1 (58:44):
I love this so much because I can tell you, in all
my years of powerlifting andbodybuilding, I have never had a
tendon injury, even though Ihave degenerative arthritis from
my military time.
Even though I have degenerativearthritis from my military time
, it's never from an injury, andthe key is I've always focused
on excellent form, even if atthat point I had to lift lower

(59:07):
weights, ensure that my form wassuperior.
So we'll be back with moreinsights after this short break.
World events are constantlyteaching everyone some very
painful lessons.
Without warning.
Everything we take for grantedcan suddenly fail break.
World events are constantlyteaching everyone some very
painful lessons Without warning.
Everything we take for grantedcan suddenly fail, and if you're
not prepared in advance, youreally don't have a chance.
The fact is, the modern worldruns on a just-in-time supply

(59:29):
schedule.
Even the biggest grocery storescan carry only enough food for
a few days worth of normalshopping.
So when disaster strikes andchaos ensues at your local
stores, the odds are simplyagainst you.
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So, tim, what's one cuttingedge, science-backed strategy
from the goat within thatreaders can implement today for
immediate longevity gains?

Speaker 2 (01:00:52):
Good question.
I do get asked that quite a bit, and my nature I want to give
49 answers, right.
But I cut it back a little bitand I'm like God, what is one
thing, just the simplest.
What could somebody do?
And I guess it's simple for me,or you, right, because we're in
the space, right, we're deeplyinvolved in fitness and treating

(01:01:17):
our bodies.
You know the right way.
But I would tell people,probably the greatest thing you
could do is to learn about toxicfood in our food supply.
It doesn't take that long.
What I'm talking about is oneof the most pivotal things you
could ever do for yourself.
Okay, is learn what toxic foodsyou're eating.

(01:01:40):
Fake sugars, trans fats, seedoils oh my God, it's in
everything Every restaurant,every grocery store that sells
mass produced foods.
Right, sugars.
You have to get away fromsugars.
You have to get away from seedoils.
I write about it in my book.
I go into it in depth.
The type of inflammation ittriggers.

(01:02:02):
It actually encapsulates yourlife if you keep ingesting the
incorrect mass-produced foods.
You want to break out of thatmatrix and you want to start to
really open your life up.
That's the one thing I wouldtell people, whether they buy my
book, whether they try to getthis, seek this out on their own

(01:02:24):
.
If you can understand the levelof toxicity in our food supply,
if you can break that, you havejust opened the door.
And that's part one of my book.
It's about 80 pages.
It's the first part.
I talk about the greatestworkouts in the world.
You can do everything I justtalked about if you learn it
Synchronous firing pattern andGTOs and good workouts.

(01:02:46):
But if you're feeding your bodytoxic food, I'm telling you, it
brings the greatest workouts toits knees.
It renders them useless.
So we opened up.
We talked about a system, thefitness quadrant.
This is what I mean.
It's connecting all those dotsat the same time staying
consistent with them.
That is how you make radicalchanges in your body, which

(01:03:10):
changes your mind and youroutlook, which changes your life
.
People, I'm telling you, youbecome powerful because of the
power you just have to pull outof yourself.
Don't go with societal norms,don't do it.
Learn how to do this stuff andreally take a big leap.
And then I say in the bookteach your loved ones, bring
them into the storyline.

(01:03:31):
It is one of the greatest giftsyou could ever give to your
kids is to teach them how to dothis stuff the right way.
It's really important.

Speaker 1 (01:03:39):
If you don't buy the goat within for any other reason
than to find out how toexercise correctly to prevent
injuries and increase longevity.
You must read this chapter ontaking toxic foods out of your
diet.
It is so important I can'tstress it enough.
It's one of the secrets to mygood health and you know, if

(01:04:02):
you've been listening to thispodcast, I have a long list of
health challenges anddisabilities.
But what has really helped meis that I have a clean diet and
every time I read more about thetoxic nature of our foods I
learn a little more.
So don't think that.

(01:04:22):
Oh, I've read some about thetoxic nature of foods and you
may have even listened to thepodcast episode on the 12 toxic
food villains, and you candownload a list that you can
take to the grocery store tohelp you avoid those food
villains, those toxicingredients that's hiding inside
your package labels.

(01:04:43):
But read the chapter in Tim'sbook on removing toxic foods out
of your body.
You will level up your life.
From within a week You'll feelthe difference.

Speaker 2 (01:04:56):
Yep, yep, you add in the right training, the, the
right cardio, the right rest andrecovery.
I'm telling you the sample sizeI have, antoinette, for the
amount of people.
It sounds cliche-ous.
I literally have.
I see them all the time.
People that you know maybe goaway for the winter, come back
in.
They'll train with me for, youknow, three months, four months.

(01:05:17):
But I arm them with theknowledge that when they're on a
road trip or they're away intheir mansion in Hawaii for the
winter, they know the importanceof it.
They stay in touch with me.
It's changed the trajectory oftheir life.
It truly, truly has.
And this is what I'm trying toget to with people.
This is something you can do.

(01:05:40):
It just takes knowledge, ittakes a little bit of effort,
but I'm telling you, accept thegift and get it done.
It's a huge, huge piece ofeverybody's life story.
It's either going to nosediveas you age or you're going to
elevate as you age, and it's avery worthy, worthy thing to
spend some time on.
It's a very worthy, worthything to spend some time on.

Speaker 1 (01:06:05):
So, tim, looking ahead, post book launch what's
the boldest wellness predictionyou have for the next 10 years?

Speaker 2 (01:06:12):
Wow, that's a big question, great question.
I would say that you're goingto see a much deeper division of
people that are sick and weak,right, and the people that are
healthy and strong.
They're going to move apart.
You're going to see a greaterdivision of that.
I think you're going to see alittle bit uptick of people that

(01:06:35):
go on to be healthy and strong,because there's becoming an
awareness thanks to people likeyou.
Fantastic podcast.
I'm trying to do my part of itto make the world a little bit
better.
But I think you're going to seethe division.
There's not going to be anybodyin the middle.
It's going to be really sick,pharmaceutical addicted people
that can't walk upstairs whenthey're 60, right.

(01:06:57):
Or you're going to have peoplein their 80s that are still
running mountains and surfingand, you know, enjoying nature,
right.
Get out and do grounding, getin the ocean, walk with bare
feet on.
You know it's all there for us.
We get so caught up in thegarbage, right.
The Netflix and the Instagram,I get it.
You know it's in.
Try to minimize that.

(01:07:18):
Get down and be more basic.
It'll do you a world of good.

Speaker 1 (01:07:23):
Get outside and adventure, like we always say.

Speaker 2 (01:07:26):
Yeah, absolutely.

Speaker 1 (01:07:28):
What more would you like listeners to know?

Speaker 2 (01:07:33):
I would like people to know that.
You know the seeds of greathealth are inside of you.
You know, maybe some of youlistening are already doing you
know making practice of thisstuff.
You know, maybe some of youlistening are already doing you
know making practice of thisstuff.
I don't know If you are goodfor you.
You're an example for the world.
If you're really kind ofwondering how do I do this, you

(01:07:54):
know what's the next step.
You know I've got a great newwebsite that we just launched.
It's called fitnessquadrantnet.
Fitnessquadrantnet I put it infront of focus groups before we
made it live all that sort ofstuff.
We really put a lot on thatwebsite so people can kind of
read, you know, educatethemselves If they want to.

(01:08:18):
You know, connect with us andget some training done.
They can do it there.
I've got some freebies out onthe site where people can kind
of read and look and downloadsome eBooks.
I've got some videos that I'veput some workouts at home.
So that's a great resource isour website.
We're also just started buildingout a really cool community.

(01:08:41):
I don't know if your listenershave heard of school S-K-O-O-L,
schoolcom.
Um, uh, so we just started tobuild out a community where, um,
we share information.
On there.
There are some inexpensive,paid for uh things.
You can get on that.

(01:09:02):
That uh site, um, uh, wherewe're really trying to add a lot
of our videos and and andinformation to that.
But that's a really goodresource for people.
Uh, schoolcom slash life strongand you'll see us up there and
we've continually adding to it.
Uh, there's community, uhcommunity boards where people

(01:09:24):
can interact with each other.
They ask us questions, all thatsort of stuff, and I do.
We're going to start in October.
I'm going to start a livequestion and answer session
through school where anybody cancall in and just ask questions
and I'll do my best to answerthe concerns of people.
And again, it's just giving topeople, getting people more

(01:09:46):
aware of trying to do this stuff.
Stronger people make a strongercommunity.
A stronger community makes astronger city.
A stronger city makes astronger region.
Stronger region makes astronger country.
Right, let's get strong.
Let's not live weak, let's getstrong.
That's my input to yourlisteners.

Speaker 1 (01:10:06):
Amen to that, tim, and thank you so much for this
mission.
I can really feel and hear thepassion in your voice about this
work that you're doing.
Thank you, thank you very, verymuch.
Thank you so much for joiningus and I look forward to having
you back again.

Speaker 2 (01:10:22):
I love it Okay, antoinette, so long us and I
look forward to having you backagain.

Speaker 1 (01:10:26):
I love it.
Okay, antoinette, so long,thank you so much.
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