In this special compilation episode of On Purpose, Jay Shetty brings together three powerful voices in the world of fitness and human performance, Dr. Andy Galpin, Dave Asprey, and Senada Greca, to challenge everything we’ve been told about fitness and strength.
This episode isn’t about aesthetics or gym culture. It’s about building real strength that shows up in your life, the kind that lets you pick up your child without pain, lead with energy and focus, and stay independent, capable, and mobile well into your 70s and 80s.
Together, they break down why strength training, not endless cardio, is the real driver of longevity, energy, and mental clarity. They share how to train smarter in less time, fuel your body for real results, and build strength that actually carries into how you move, feel, and live every day.
Each guest brings a unique angle:
Dr. Andy Galpin breaks down why performance is about showing up stronger in everyday life, not just lifting heavier in the gym.
Dave Asprey reveals how to “hack” your workouts for maximum results with minimal time perfect for busy or burnout-prone people.
Senada Greca shares why strength training is the base of everything and how even beginners can build structure, stay consistent, and transform their mindset through movement.
Whether you’re brand new to strength training or just looking to reset your relationship with exercise, this episode is a reminder that strength isn’t a luxury, it’s a necessity.
In this episode, you’ll learn:
Why Building Muscle Protects Your Brain, Bones, and Joints.
How to Train Effectively Even if You Don’t Love the Gym.
The Best Way to Time Your Meals Around Strength Workouts.
How Strength Training Increases Confidence, Clarity, and Leadership.
Why Strength is the Secret to Aging Well and Staying Independent.
This isn’t about looking a certain way. It’s about living in a way that feels strong, steady, and sustainable.
With Love and Gratitude,
Jay Shetty.
JAY’S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX
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Check out our Apple subscription to unlock bonus content of On Purpose! https://lnk.to/JayShettyPodcast
What we Discuss:
00:00 Intro
01:53 How to Actually Boost Your Health & Longevity
03:39 The Science Of Strength Training
11:36 Hack Laziness Today!
16:09 All You Need is 5 minutes 3 Times A Week
18:02 Train Your Brain To Overcome Laziness
21:24 Why Strength Training Should Be A Priority
27:15 Take Action & Don't Rely On Motivation
30:22 Reward Yourself After Challenging Your Body
34:07 Biggest Misconceptions In Strength Training
35:44 Eat This Right Before & After You Workout!
37:26 How Much Do Genetics Matter?
39:01 Benefits Of Having A Lower Body Fat Percentage
40:01 Is Cardio Important In Strength Training?
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Episode Transcript
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Speaker 1 (00:00):
How many terms a week Do you go to sleep
with the best intentions that you're gonna wake up early,
you're gonna work out, you're gonna move your body, you're
gonna get energized. But then you wake up in the morning,
you wake up a little late, you skip that workout,
you just can't find the motivation to do it. Do
you want to wake up every morning with more energy
(00:20):
and actually want to move your body or just have
the energy to chase your kids around? Do you want
to stay strong, healthy and independent into your seventies and eighties?
What if I told you that strength training, not cardio,
is your secret weapon. Fitness isn't just for athletes, It's
for anyone who wants to feel strong in their own body. Now,
(00:44):
you don't need to deadlift three hundred pounds, You just
need strength to move pain free and live fully. Today's
guests break down how strength training improves your bones, joints, brain,
and even leadership skills. Whether you want to lift your
kid without pain or lead your team with more energy,
(01:04):
this episode is for you. Today's first segment is from
Andy Galpin, human performance expert, and he talks about why
strength training is for everyone. I think so many of
us think, oh, well, strength training is for bodybuilders, or
it's for specific types of athletes, But the truth is
it can improve all of our performance. If you want
to improve your nervous system, your bones, your joint health,
(01:27):
and brain, we need to be strength training. Historically it's
been seen as risky. It's now proven to boost health
and longevity. And this is true for me too. I'm
not a bodybuilder, I don't have plans to be one,
but have seen the value in making strength training a
big part of my weekly workout routine. This next clip
(01:48):
is for anyone who wants to keep their body pain
free and their brain sharp.
Speaker 2 (01:53):
Fitness can be I just want to be able to
surf every day, amazing, I'm in right. Fitness just means
I want or energy with my kids. I'm here for
all of that. All of that can be rooted in performance.
We have a saying that if you have a body,
you're an athlete, which is to say, I don't care
if you want to use those physical abilities to shoot
(02:14):
a basketball or hit a golf ball like some of
our c lines, or you want to use that to
just run your business. Better, be a better leader, make
better decisions. Be able to work more hours and less fatigue. Fine,
you're still asking your body to perform. It's the exact
same thing except for a couple of little points at
the end of physical movement skill. Right, So that's answer
(02:34):
number one. Now, taking this question entirely differently, if you
look at what is generally true for most people, fitness
is a combination of a handful of things. You want
to be able to do activities and not pay major consequences,
that is it, right, I want to be able to
walk up this dang hill and then not wake up
tomorrow in screaming pain. So it is a I want
(02:56):
to do A and then I don't want B to
happen as a consequence, Right, So I want to empower
everyone to be able to have that and then not
pay major consequences, whether it's injury or handful of other things.
So for most people to be execute a resilient physiology,
that is, to be able to do many things. It's
one of the reasons again we call it our tades.
(03:17):
This is this concept of I want to be able
to do many things and then not have some of
your consequences. So you're going to have to have some
semblance of physical strength number one, right, any to be
a powerlifter or a bodybuilder or a weightlifter, blah blah blah,
but minimal levels of strength. If you want to look
at this from the medical perspective, I can make that argument.
We can go into tons of the research.
Speaker 1 (03:37):
I was about to ask you that, yeah, why is
strength so important? Because I feel like we've undervalued it
for a long time, and you don't. You could go
your whole life.
Speaker 2 (03:47):
Well, I would say that we as a strength finishing
field didn't help ourselves much. This was actually the whole
fun story here. In the early nineteen hundreds, strength training
was viewed as something that was really deleterious. It was dangerous.
There was a long story here, but you'll have a
heart attack. It's this thing, right, And that stayed along
for a long period of time. The science said it
(04:10):
was bad for you, and then the science changed. In fact,
there's a famous individual named doctor Karpovich who himself was
a scientific advocate of this is dangerous, and then collected
more data and realized, actually, it's not dangerous, and then,
oh my gosh, there's all these health benefits that happened
in the nineteen fifties and sixties right after that. On
the back of it, you've got Arnold Schwarzenegger, you've got
(04:30):
pumping iron, you've got Conan, You've got these things. And
you went from batter for my health to oh, my gosh,
I can become a superhero. And this empowered a generation
of men mostly oh my gosh, I can become a
physical superhero. That was awesome, But the downside of that
was everyone's association within with strength training was muscle and bodybuilding,
(04:51):
and that is a very limited perspective of strength. So scientifically,
the people in this field were not strength training people.
The exercise physiologists, the attrition and scientists for in most
part the nineteen sixties through nineties were all endurance folks,
and so you had no research being done. You couldn't
make the argument anymore that it was bad for your health,
(05:11):
but there was no argument that it was really great
for your health. And they had a whole generation of
kids like me who came up on that, but then
also like science and started saying, like, why aren't we
doing studies on strength and high intensity stuff? Well, that
only lasted so long before work started coming out in
that area, and now it is so clear. We have mechanism,
we have epidemiological evidence, we have randomized control trials in
(05:33):
men and women young old, and that research goes on.
Physical strength is one of these single strongest upun intended
predictors of lifespan.
Speaker 1 (05:45):
And so you've got.
Speaker 2 (05:45):
Lifespan, which is how long you're going to live. You
have health span, which people talk about now, which is
how healthy are you within those years. And now scientifically
we call that strength span, right, And what they're saying
is strength span. It's not the only thing that matters,
but it's an important characteristic to your health span. If
you lack physical strength, a number of things start to happen.
(06:07):
Number One. This is one of the reasons why we
look at for the record like leg strength and grip
strength as two of the most ubiquitous predictors. You'll see
this all across the literature as statistically significant predictors of mortality.
And in fact, some of the papers that directly compare
strength again mostly leg strength, leg extension, and grip strength
(06:28):
to VO two max. Oftentimes but not always, but oftentimes
will show strength as a stronger predictor of mortality or
all cause mortality than veotwo max. So we've talked at nauseum,
you know, in the last bunch of years about important
veiot to maxes, and it's absolutely true. But strength is
right there as an equivalent predictor of how long you're
going to live. So the question is why, Well, you
(06:51):
have correlation and causation here, lots of evidence on both sides.
If you are weak, say in your hands, it is
a proxy for overall strength, So that out of it
self is true. It's also direct intervention. If you can't
carry a bag confidently, and you can't put a backpack
(07:12):
in an overhead compartment, you're not going to take the bus.
You're very less like you're much less likely to go
on an airplane. This now get least to secondary problems
with social isolation. You're not confident. One of the single
biggest predictors of one of the second biggest issues we
have with unsuccessful aging is that people when people start
to feel like they become a burden on society, they
(07:32):
start to withdraw rapidly. No one wants to be the
person in line holding everybody up. No one wants like
you just you know all those examples there, right, So
people are more likely to just socially withdraw, and now
we're having all the secondary problems of social isolation, and
even physical activity starts to go down because people don't
leave their house, they watch TV more, and this whole
(07:53):
cascade of things start to happen. So we have direct
and indirect mechanism there that say, again, you don't have
to be mass strong, but just maintain some semblance of
grip strength. Your legs are going to tell the same story.
This is your interface with the world, your legs in
your hands, and so your ability to locomot to move
throughout the world is mostly your legs. If you don't
feel confident that you can walk up the steps to
(08:15):
that museum slowly, you stop going on those trips, you
start doing that extra thing. It hurts too much, it's
too exhausting. Again fill in all the blanks here. And
so having some sort of physical leg strength gives you
confidence that allows general physical activity, which then pays all
those additional benefits that doesn't even carry and count the
(08:35):
direct physical benefits. So if we start looking at muscles,
specifically muscle quality, and this can be defined a lot
of different ways, is going to regulate in part things
like your blood glucose and you've I'm sure, talked to
many people about the importance of metabolic health. Skeleton muscle
is going to explain about eighty percent of the variance
(08:57):
in your resting metabolic rate, your faster slow metabolism. Again,
eighty percent of the variants is going to be explained
by how much lean muscle you have for the most part,
so you don't need to be huge. But losing muscle
is is called cyclopainia if it's you lose muscle faster
than you should be. With aging highly associated with inflammatory states,
(09:18):
reduced resting metabolic rate, which then goes right back to
the equation glucose regulation, inflammation, all of these things start
to happen. Last fire Hose. I know I'm going after
it this little bit here, but this is a topic
of clear passion to me. Is you have the presence
of strength as well as the act of the training itself.
So going through the strength training process has additional benefits
(09:41):
to things like your central nervous system, brain, and neurological system.
The evidence is very clear your physical brain will stay
healthier in terms of white matter and things like that
when you strength train, it will stay around a lot longer.
There's actually a lot of research now that's starting deploy
points to the fact that things like dementia and Alzheimer's
(10:02):
laid on set specifically is highly preventable, and that by
highly I mean it's an extraordinarily high number. You'd have
to get a neuroscientist on to to really get numbers there,
but it is way more preventable than we realize, specifically
from physical activity and exercise as not the only thing there,
but a huge component to that. Lastly, why remember the
(10:27):
way that you move throughout the world has three big
components to it. So when you pick your leg up
like that, you just shifted your toe. What ended up
happening there is three things. Some signal went from your
central nervous system. This could be your brain, spinal cord,
it doesn't matter. Nerves sen as signal. That's part one.
Part two of those nerves activate or turn on muscles,
(10:49):
and then the muscles contract. That's part two. Those muscles
are surrounded by connected tissue. The connected tissue actually is
tied in your bone pulling. The connective tissue is what
actually made your move like that. So connective tissue is
part three. So the reality it is. Anytime you're strength training,
you're keeping connected tissue healthier, you're keeping that muscle quality high,
(11:10):
and you're continuing to keep that nervous system activated. Keeping
that nervous system alive is keeping your brain alive. It's
physically what you're doing. It's keeping your entire nervous system
around and fine tune. It's the same process. And so
when we tend to think about strength training as something
we're doing for our muscles, we cannot forget we're also
doing it for our joints, we're doing it for our bones,
(11:32):
and we're also doing it for our brains and nervousnessm.
Speaker 1 (11:56):
This next segment is from Dave Asprie, pioneer on the
future of human performance, health and longevity, and he talks
to us about how to hack laziness. How many of
you know that you just keep being blocked by your laziness,
your lethargy, maybe even your fatigue. He talks about how
your body is designed to save energy, and he talks
(12:18):
about how to work with your body, not against it. Now,
if you're someone who doesn't love working out or doesn't
have time to go to the gym for an hour
every day, Dave explains how to use laziness to your
advantage smarter workouts, less time. This part blows my mind.
He talks about how just fifteen minutes a week with
(12:41):
the right methods can be better than five hours of cardio. Now,
if you're someone who needs that push to stay consistent
but wants it to be simple and achievable, listen to
this and you talk about tapping into the power of laziness.
Tell me how you do that and what does that mean?
Because I think a lot of you're gonna make a
lot of people happy today.
Speaker 3 (13:00):
I will, but even talking about laziness, the only thing
worse is talking about death. I mean people they don't
want to do it. So when I would do an
Instagram post about laziness, people would just not watch it
because I don't want to face that. And we've all
been shamed for being lazy. There's that coach it's like,
don't be so lazy, run around the field again, and
the teacher you know you're not performing, or your parents,
(13:22):
so we have all this shame about it. The reality, though,
is that your body has an operating system. I call
it the meat operating system, and a lot of spiritual
work is actually accessing that and it has a very
strong desire to not waste energy, and that is a
sacred thing.
Speaker 1 (13:38):
Right.
Speaker 3 (13:39):
Imagine if we had two people and one of them
says working hard gets results, and I said, all right, guys,
go dig a ditch, and one of them says, I
got my shovel, and the other one says, I got
a tractor. Okay, the guy with a tractor was done
in twenty minutes, and the other guy works for three days,
And we somehow believe without thinking, the virtuous guy is
the guy with a shovel because you worked hard, and
(14:01):
we're unconsciously believing that working hard gets results. So we
shame ourselves when we don't work hard, and sadly, when
we work hard and we don't get results, we start
feeling like victims, which is really toxic. We all know
people work really hard and don't get results. Maybe it's
because we have a belief system in there that doesn't work.
And when we say, well, couldn't I do this in
(14:22):
an easier way, we start feeling shame. Now it's not
okay to do it the easy way, because the virtue
comes from the struggle. But in the world that we
live in. The virtue comes from getting it done and
understanding that you will always have a desire to be
lazy and think about it. You wake up and you say,
(14:43):
all right, I could go to the gym, or there's
a couch and there's donuts and Netflix. The couch is
always going to look sexier, and we start, well, I
should want the gym. No, you shouldn't. Your body really
does want the extra energy from the donuts and not
using any energy in case there's a famine. So embracing
that your motivation from your body is to save energy
(15:05):
and there's nothing wrong with that. So then how do
you use that to motivate yourself. That's how to hack laziness. Well,
if you go to the gym, let's say you're going
to do cardia, go to span class. If you did
an hour a day, five days a week, that's aggressive.
You're going to improve after two months two percent improvement
in your fitness. If you do the lazy way, the
thing I write about and smarter, not harder, you're going
(15:27):
to spend fifteen minutes a week you will not sweat.
That's what the amount of time he's been brushing your
teeth by the way, you'll improve by twelve percent six
times more. So you wake up and you say, today,
I'm going to save fifty minutes of not working at
the gym because I'm going to do it better. And
all of a sudden, it's really motivating because the body says,
I get to save energy at the gym, and then
(15:48):
the body aligns its motivation with what your mind wants,
and then the resistance fades. And it's a really important thing.
It's something that I've never seen written about anywhere. So
use the savings of time, time, the savings of energy
to motivate yourself. But you know who does know about this,
big food companies. They will send you a twenty five
(16:09):
cent coupon and oh look, I saved twenty five cents.
Because to our body, saving money feels like a lot
more than it really is. Right, So it's about an
unconscious view of reality. So since we know our body
does that without our knowledge or permission, let's just use
it to our advantage instead of against us.
Speaker 1 (16:28):
Yeah. Absolutely, So using a fifteen minute workout per day,
no no, no, no no. Using a fifteen minute workout.
Speaker 3 (16:33):
Five minutes, three times a week.
Speaker 1 (16:35):
Five minutes three times a week. How is that having
a twelve percent change.
Speaker 3 (16:38):
Well, maybe working hard doesn't get results when it comes
to exercise. And I want to be really clear. The
ability to work hard is necessary for you to get
things done in the world. But working hard without the
right tools is a fool's errand. And one of my companies,
it's a franchise. We're about to be over about thirty locations,
(17:00):
so we're opening across the country. It's called Upgrade Labs.
You can go to own and Upgrade Labs dot com
and open one in your neighborhood. And we have the
technology to do this. It uses artificial intelligence, and it
causes you to move slower than you want and then
way harder than you really really want to, but only
for twenty seconds. And then here's the trick. As soon
(17:21):
as you're done, you take some really deep breaths and
it guides you with the AI to say breathe deeper,
and it brings your heart rate down. So what your
body really responds to is really strong stimulation like a
tiger was going to catch you, and then a feeling
of safety and calm. When you have enough minerals, you
have enough nutrients, it says oh, I guess I should
improve my performance. But if you go to the spin class,
(17:41):
the tiger chases you on the first sprint, and then
you keep running, and then you sprint again, and you
keep running, and the body believes I'm being hunted and
it doesn't get away. And if you're combining that with
a low calorie diet, oh there's a famine. And I'm
continuously hunted for an hour a day, no wonder. It's
not going to improve. It doesn't have any energy to improve.
It's just stressed. So the precise dose of exercise, it
(18:05):
matters so much. And the liberating thing. You're gonna hate
me for saying this. So you noticed I'm in better
shape them for twenty minutes a week as my entire
workout regimen, and I'm like, I'm doing all right.
Speaker 1 (18:17):
Yeah you're stacked. Yeah that's epic. Man. You said it
beautifully on page twenty one. You said your body does
not care how much time you do something hard. It
cares about how quickly you do something hard, how hard
it is, and how quickly it returns to baseline. There
you go, page twenty one. Is that is? And that
resonated with me a lot because and we'll talk about
(18:40):
this later on. I don't want to get into it now,
but you talk about this in the book as well,
Why the infrared sauna and why cold plunges kind of
that explains exactly that processes, especially if you're doing both
back and forth and you think that getting in the
cold for you're like, oh, I'd have to sit in
there for a long time, But it's actually how long
(19:00):
is it uncomfortable for? Right? That where it's actually working,
because you're saying once it becomes normalized, Once anything becomes normalized,
whether it's spin class, whether it's sitting in the cold
or whatever it may be, it's now not having that effect.
Speaker 3 (19:13):
It doesn't work. In fact, if you got in a
in a normal warm bathtub and slowly cooled the water,
you would have no benefits from doing that. And instead
it's that you got in and it was a rapid
drop in temperature, and then you got out and the
body warmed itself up again, and it's teaching the body
that it is safe to warm itself up, and then
it becomes better at creating heat. If your body's better
(19:34):
at creating heat, it means your metabolism works better, and
so We've unpacked all of this using machine learning and
artificial intelligence, and today most people they buy gym memberships
and they don't go. There's four hundred million dollars a
year of ghost memberships where people pay and never show
up because well, if I have the membership, I might
show up, but the lazy impulse of the body wins
(19:56):
because the gym doesn't have a good return on investment
of your time.
Speaker 1 (20:01):
Wow.
Speaker 3 (20:01):
And I'm not saying you shouldn't work out, no, I know. Yeah,
And if you go to the gym, awesome. I enjoy
that as well, but I'd frankly rather go to a
yoga class in my spare time. And then you can
get the muscles in about three to five times less
time than going to the gym. You get the cardio
I don't know, fifteen minutes versus five hours a week.
I don't know the ratio there, but it's crazy and
(20:23):
it's much better at cardio anyway. And so all of
a sudden you're saying, wait, I got my strength, I
got my cardio. And that was what led me to
create upgrade Labs because people want to come in and
do this, and what do you do with the extra time. Well,
how about we train your brain with neurofeedback. How about
we train your stress response so you can be more
resilient when things are weird at work or at home
or things like that. Or how about we just make
(20:45):
it so your body recovers better than it ever did.
And what we're dealing with now is a world full
of stress and never any recovery time. So let's use
technology to handle the easy stuff like muscles and cardio,
and then let's take the extra safe time to make
our brains better and to make our stress handling better.
Absolutely has changed my life.
Speaker 1 (21:05):
Have you got one in La Upgrade Labs.
Speaker 3 (21:07):
There's one at the Beverly Hilton, although the hotel is
about to get renovated, and there's one in Santa Monica
underneath Arnold Schwarznakers.
Speaker 1 (21:13):
I want to go, Oh, absolutely need, Yeah, I need
to come in. I didn't. Yeah, this is I didn't realize.
That's awesome.
Speaker 4 (21:18):
Yeah.
Speaker 3 (21:19):
In fact, the first one opened eight years ago in
Santa Monica. I've been working on this for a long
time before we decided to let anyone open a business
at Upgrade Labs. And part of this is it's a
global movement now biohacking. It's a thing. You go to
Latin America, you go to Japan, it doesn't matter. There's
biohacking all over the world. And it's expensive to build
a million dollar lab like I did at my house
(21:39):
with all this advanced tech. So what if we just
made it available for everything.
Speaker 1 (22:04):
This third clip is from Sonata Greka, the fitness expert
and mindset coach and Kim Kardashian's personal trainer, and in
it she talks about why strength is at the foundation
of our workouts. Now, all exercise methods are benefits, but
strength training is the base. We hear so much about
(22:24):
the importance of protein, but here is how and when
you should eat protein plus carbs to enhance your training.
If you're feeling overwhelmed or have never done strength training,
Sonata explains how to be more structured as a beginner
and more flexible if advanced. We all want the secret
to aging well and increasing longevity. But what if I
(22:46):
told you that secret was strength training. It increases bone
density and muscle mass. If you can only do one thing,
start with strength training. I know I keep saying that
in this episode, but it's because I want to simplify
it for you. Walk us through the different types of exercise.
You obviously focus on strength training. I want to hear
about the benefits of that. But you know, people are
(23:07):
trying to make sense of like do I need to
do pilarates? Do I need to do yoga? Do I
need to do hit workouts? Do I need You know,
there's just so much on offer today, especially in LA,
but there's so much on offer all over the worldly.
People are just wondering what's going to work. I was
telling you earlier that you know, if I'm doing a
workout and I'm not seeing progress, either in strength or
physique or whatever it may be, then you get discouraged
(23:30):
and then you let go of it. So walk us
through the different benefits of different exercises and why strength
training is a priority for you.
Speaker 4 (23:37):
In my actual programming, I also incorporate some higher intensity
and I try to weave in a little bit of
fun cardios. So I do incorporate different modalities. It's not
strictly you know, strength training or and it's not power
lifting by any means strength training, but I do incorporate
like hit sessions and some cardio.
Speaker 1 (23:55):
Because you need it.
Speaker 4 (23:56):
I value all of the components, all of the different modalities.
But for me, strength training is sort of like the
golden standard because that is what is going to strengthen
your bones, that's what's going to build muscle mass and
a vast array of other benefits that not every modality has.
(24:19):
You know, strength training is proven to increase, like I said,
bone density and muscle mass, which are so crucial to
longevity and a healthy longevity. And you know, longevity now
has become such a buzzword. And if you could do
one thing for your longevity is strength? Is strength train?
Speaker 1 (24:38):
What's actually happening when we do strength training? Like why
does it link to longevity? The bone density is an
important part? What else is happening because of strength training?
Because what I always hear about is, you know, as
you get older and if you fall over, you need
the strength to pick yourself back up. But like, how
is strength training in other ways really impacting our longevity?
Speaker 4 (24:57):
Yeah, I mean because it is our bone. Our bone
density max is reached at about age twenty five to
thirty and from there we start to lose bone density,
and by the age forty and on, we start to
lose bone density faster than we can build it, so
then what happens at that point is that when we
(25:18):
do fall, we break a hip or a wrist, and
then the chances of recovery from that are much less,
so that leads to deaths. I think there is like
thirty two thousand deaths cost from fall injuries in adults
like sixty five and older. And obviously, if you can
build and muscles the same way, you start losing after
(25:41):
the age of thirty, believe it or not, you start
losing muscle mass at about three to eight percent every decade,
So that's us. That's incredible. Those are incredible numbers. I
mean at the age thirty is a little bit slower,
but then it starts to pick up at forty fifty
and then by sixties and faster. So if you can
(26:02):
build as much as you can in bone and muscle
as when you can, that will just help you carry
It will help you carry yourself through and healthier in
the in the older years, in the in the later
years of life, because again you can either prevent yourself
from falling or you can recover faster from an injury
(26:23):
because your bone density is where it is more optimal
than it would have been if you hadn't been building
that bone mass. And especially for women, women are more
prone to osterporosis, which is bone density loss than men,
and by menopause, the numbers are staggering as to that
(26:44):
bone density loss. And for men actually, even though douster
porosis instance is less than women, their causality of death,
their death due to falls is higher than women. So,
I mean a lot of the time, I know, it's
like when we're in our twenties or even our thirties,
we think of ourselves as invincible. You know, we've got
(27:08):
this amazing bodies. They're incredible, of course, but how do
we prepare ourselves now when it is possible for the
future ourselves, our future self will will thank us.
Speaker 1 (27:20):
This is really powerful stuff, Sonata. This is really going
to connect with the audience to hear these reset studies
and recognizing the changes that are happening in every decade,
because I think so many of us, like you said,
and I remember that. I remember being twenty two years
old and thinking I was superman, right, and thinking nothing
could defeat me. And I remember my dad kept telling
(27:41):
me you need to focus on your health, you need
to focus on your health, and I was like, I'm healthy,
it doesn't matter. And then you know, when I had
a couple of my own personal challenges with health, it
really kind of stuck with me as to what an
investment it needed to be. What are some of the
biggest things that you consistently see getting in people's way
(28:02):
when they're trying to get fitter and stronger. What are
the challenges the most common ones that you see people
that you've trained over the years that you find they
struggle with.
Speaker 4 (28:10):
Well, the first one is relying on feelings. A lot
of people rely on motivation. I don't feel motivated, so
you know how or how do you get motivated to
work out? A lot of the time it just I'm
not motivated. I don't want necessarily work out. The coziness
of the home is a lot better than you know,
getting up and getting moving. But it's we don't rely
(28:34):
on that. You know, you take that, you take those feelings,
you put them aside, and you put your shoes and
you keep going because that's what you do. It's like
brushing your teeth. There's no for me, there's no, it's
a non negotiable. Working out is a non negotiable, not
just for right now, not because of aesthetics, but for longevity,
Like we're talking about quality longevity. Aesthetics come. It's beautiful
(28:58):
once you do the things the right thanks for your
body with nutrition and working out. Aesthetics are a byproduct
that will come because a lot of people take that
approach of like wanting to look a certain way, which
I find can be motivating, but for it's short lived,
especially if the results are taken a little bit longer,
which could take longer for some people. But if you
(29:21):
are doing it again for those right reasons, for the
reasons of like I want to be as strong as
I can in this body, so this body can carry
me forward in a healthiest possible way for as long
as as possible. So that is the biggest one that
I face, is like how do you How do I
get motivated? How do I stay motivated? It's like act,
(29:43):
don't wait for the feelings. Act. The other thing is
I'm too busy. I'm too busy. There's always time. I'm sorry,
but you can always make time for yourself. You can
find that time. A lot of the time we find
I'll even there's been even arguments back and forth with
people on Instagram. You know I don't have time, yet
(30:06):
two hours later they're still responding to that same chain
of communication. Well you had two hours right there, You
have time. A lot of the time is just analyze
your day. Just analyze your day as to where you're
you're spending time that you could carve out, not saying
don't watch TV or don't don't be on social media,
(30:28):
exactly do that. How can you incorporate it?
Speaker 1 (30:30):
I felt.
Speaker 4 (30:32):
Incorporated exactly. I'm a big, big believer of like not
doing all or nothing. So even when it comes to nutrition,
it's like, you want to eat a burger, fine, just
how can you maybe take one of the sides of
the bun out? You know what I mean? How can
you substitute half of the fries with a salad? It's like,
don't don't completely take things out. Try to incorporate in
(30:56):
your life. So find out there. There is definitely always
a little bit of time that you can find absolutely.
Speaker 1 (31:02):
Yeah. When going back to the feelings point, yeah, I
found that things that are good for me feel bad before, yes,
but feel amazing after exactly. And the things that are
bad for me they feel really good before, yeah, but
they don't feel so great and so I'm the same
as you. When I wake up in the morning, I
often go on a hike. That's like how I like
(31:25):
to stop. My morning's very fresh.
Speaker 4 (31:26):
I'm going out for a while.
Speaker 1 (31:28):
Yeah, And I like being active, and I don't want
to do something too strangeous because my day is quite busy, exactly.
And I found that when I wake up in the morning,
I don't want to work out. I don't feel like you,
and you're so right that I just have to say
to myself, I have to remind myself, but I know
how I'll feel after. And when it comes to eating
a burger, trust me, I want to eat a burger
(31:48):
all the time, and I have to round myself, but
I know how it's going to feel after. And so
it's almost like you've got to connect your brain to
the after feeling, absolutely, because the after feeling is so
much more what you have to live with, because the
feeling before kind of comes and go exactly, I want
to eat burger, eate berg, and now I don't feel
so great, I don't want to work out. I ignore
(32:09):
working out. I didn't work out. Now I don't feel
so great, And you're living with that feeling after for
much longer than you're living with the feeling before.
Speaker 4 (32:17):
Very true.
Speaker 1 (32:18):
True, So that's definitely helped me. And the busy one
is so true. I mean, I feel like if I
work out while watching I love watching football soccer highlights.
I miss watching soccer and I don't get to watch
it full. I don't get to watch full games anymore
because there are different timings because I live in LA
the games are in London or England, and I will
(32:39):
put on a highlights of the game which are like
twenty minutes, and I'm like, this is perfect for a
twenty minute workout. I can watch the highlights, I can
work out and it's going to force me to get
through twenty minutes, Whereas if I didn't have the highlights on,
I know I'd give up in like six And so
when the highlights are on, I know that I'll be
able to get through a full twenty minute workout, which
is what I'm trying to do if I'm traveling or
(33:01):
moving around. So I love that idea of incorporating.
Speaker 4 (33:05):
Things incorporating, and that's true when it comes to creating
habits that are tough to create in the beginning. How
can you tack on something that that is enjoyable, like
a little bit of a reward system, and a reward
system doesn't have to be that I get to eat.
You know what, what is their words?
Speaker 1 (33:25):
What is the right reward system for being fit? Because
I think a lot of people think it is.
Speaker 4 (33:32):
Yeah, yeah, yeah, you could be you know, like you said,
you like to watch the highlights, you know, a show
that you that you enjoy, or another activity that's enjoyable,
you know, or if you want to treat yourself, find
maybe when it comes to food, find a healthier option.
I'm a great believer also in substituting. You know a
lot of the recipes that I post are I have
(33:53):
a sweet tooth, a major sweet tooth. So how can
I create recipes that are healthy that will set us fine,
will taste just as good as the naughty.
Speaker 1 (34:06):
Food.
Speaker 4 (34:06):
So it's just for every person. It could be, it
could be different what that reward for them is. But
tack it onto it and you know are in the
we Rise app. We have doctor Gina whose Habits Expert,
habits building expert, one of the I think four leading
researchers of habits and she has so much input and
(34:30):
so much information on how to make habits sustainable. You know,
I wish I had a doctor pocket gena.
Speaker 1 (34:41):
Ask.
Speaker 4 (34:42):
Yeah, but yeah, she'll have such amazing insight as to
how to create and sustain these habits.
Speaker 1 (34:48):
Yeah, what's the biggest misconception with strength training? What do
you think people get wrong?
Speaker 4 (34:53):
That woman will get like bulky and big and gigantic.
That's like the biggest thing is like I don't want
to get to bulky. I don't want to get to
That's what you hear a lot. That's what I hear
a lot. And that is a huge misconception because in females,
our hormones are do not allow us to get to
the levels that for example, a man's physique can get naturally.
(35:18):
It is not biologically. There's obviously different levels of hormones
and different women that will promote growth in some more
or less than others. But I always say, at the
very at the end of the day, you can just
back off, back off if you are feeling but I
guarantee you that once you start gaining a little bit
(35:38):
of muscle.
Speaker 1 (35:38):
You will be addicted.
Speaker 4 (35:40):
You will because the the feeling of strength and confidence
that it that it gives you like a stronger body
gives you. At least for me and for the people
that I've worked with, those feelings that it gives them
are far outweigh any any negative misconception. So I'm going
to say misconception because it is. It's you're not going
(36:02):
to get big. You're not going to get huge, You're
not going to be like Hulk.
Speaker 1 (36:07):
I Rady love strength training like it's such a passion
of hers and she loves that feeling of being stronger
and loves that feeling of like it's amazing to see.
Because I think you are right that we have this
worry that our body's going to change and look away
that we don't want it to.
Speaker 4 (36:23):
Look yeah, yeah, yeah yeah.
Speaker 1 (36:25):
What should someone eat right before a workout and right after,
especially a strength training workout?
Speaker 4 (36:31):
So before a workout about an hour, maybe thirty minutes
at most, because you don't need to close. I would
eat a combination of protein and carbs, maybe a little
bit higher in carbs, and then afterwards meal that is
higher in protein. So at least at least twenty grams
(36:52):
of protein in that meal after the workout. I mean,
the studies are a little bit over the all over
the place, when it comes to this. Obviously, for somebody
that's been working out for a long time, you're a
little bit more flexible with that, or for somebody that
is trying to that is trying to gain muscle mass
(37:13):
or weight, again, it's a little bit more flexible versus
a beginner. Then you have to be a little bit
more strict with strict a little bit more on top
of your nutrition when it comes to not just before
and after, but throughout the day and at the end
of the day, is what you're consuming throughout the day
that is most important. So are you're reaching so not
(37:35):
so focused because a lot of people focus so much
on before and after. I would start with how do
you feel before a workout? Do you feel you know,
if you're working out in the morning and you're energized enough,
then feel free to work out on an empty stomach,
that's completely fine. And if you can carry that energy through.
(37:56):
If you feel like you need to have a little
bit of nutrition beforehand, that's great too. It's how do
you optimize for yourself? How do you optimize for yourself?
Speaker 1 (38:07):
How did genetics play a role in achieving your goals?
Speaker 4 (38:11):
Genetics, they do play a role a big role in
the sense that, well, genetics will not get you out
of bed because a lot of the time, you know,
people see my physique and say, you know, it's all genetics.
I actually had to fight against a lot of my
genetics to get out of bed and work out. I'm
(38:33):
predisposed to the depression and anxiety, so battling those factors,
that's a genetic factor that goes into play. But then
when it comes to actual physique building, yes, well you'll
vary as to like the muscle mass that you will
put on, but you can always improve. You know, there's
(38:55):
not let's not even bother working out because I don't
build bigger muscles. You know, you don't even know till
you've tried to what capacity you can build. Genetics will
play a bit of of a factor in the body
that you're trying to achieve. You know, some people will
carry a little bit more weight around their stomach, so
(39:16):
their apps will not be as easily visible as others,
so they'll have to in a healthy way, potentially diet
if they can. But to see the visible abdominal abdominal
abdominal muscles, not that that is a golden standard of anything,
just hypothetically saying that it will take them longer than
(39:38):
others to do to achieve that, because again genetics do
play a role in that.
Speaker 1 (39:43):
Talking about that, what is the health benefit of having
a lower body fat percentage? Like, what is the goal? Right,
because we know that people are trying to lower their
body fat percentage in order to have APPS, But what's
the actual benefit of having a lower body five percentage?
Speaker 4 (40:02):
Yeah, and or even with that, you want to maintain
a healthier one, so you don't want to go too low.
You don't want to be too high. If you're going
too low, then your hormone start to get messed up,
and we don't want to if it goes too low,
so then we start to you know, women will start
to miss their period, so it will affect them that way. Obviously,
that puts a body in a little bit of a frenzy.
(40:24):
It's not homeostasis anymore. When it goes too high, then
you're starting to deal with cardiovascular issues, you know, insulin
resistance and all of the things that will then lead
to an unhealthier individual. So there's a range there that
we should be talking about.
Speaker 1 (40:43):
Cardio. You said that you incorporate cardio yeah, how much
is cardio important in a strength training practice and how
much is it not needed?
Speaker 4 (40:52):
The question would be what are the reasons for adding cardio?
So are you adding cardio because a lot of people
think that cardio is what's going to help them lose
weights and that's not necessary, that's not true. It's all
about calories in versus calories out. So if you're talking
about strictly losing weight, is how many colors are you
putting in your body and how many calories you're expending.
So if you're deciding to utilize strength training as a
(41:15):
way to expend those calories, great, If you're utilizing cardio, great.
There is some studies again that suggest that you'll get
faster into that fat burning phase if you're doing strength
training before and then cardio after, and also cardio if
you're doing strength training also before and cardio after, you're
you're not compromising your strength training process as if you
(41:39):
were to do cardio beforehand. How much cardio That also
is an individual basis card you A lot of people
hate cardio. So what I try personally to do, I'll
incorporated on upper body days, so I'll do somewhat of
an interval training. So I'll do an exercise that upper
body focused and then thirty seconds to a minute of sprinting,
(42:03):
and then another you know exercise or set of an
upper body focused and then So that's how I make
it fun in my personal training and for everybody in
the wee Rise app. And obviously, if you're wanting to
add more cardio because you feel like, you know, adding
a steady state cardio session after a separate day, a
(42:26):
separate part of the day, because you're wanting to be
at more of a caloric deficit, that's completely fine. As well.
Speaker 1 (42:33):
It sounds that you don't like cardia.
Speaker 4 (42:35):
I don't love cardia. So I ran marathons and that
was great. I've run three marathons. I enjoyed it. You
do put your body through a lot, but I have
found personally what I've achieved through strength training, when it
comes physically and mentally, has been far more rewarding than cardio.
(42:57):
There's some you know, benefits to cardio and the and
that some people feel more of the endoorphins and the
feel good hormones during hit sessions or cardios, So there
is a benefit to that. And at the end of
the day, what is so wild? So let's say, while
I value strength training, pick your poison at the end
(43:18):
of the day, or pick your remedy. I should say,
pick your elixir. You know what would that be for you?
As long as you can get some activity and so
while there is hierarchies of what you want to achieve.
So if you want to build muscle, strength training really
is like the golden standard, right, But if you know
you absolutely hate it, what is your activity of choice
(43:40):
at the end of the day is what I would say.
Speaker 1 (43:42):
I want to end with a few takeaways and a
few thoughts. Strength training isn't just about looking a certain way,
It's about living a certain way. More energy, better focus,
fewer injuries. That's the real flex. I've personally felt this
in the last few months where I've made strength training
might go to workout. You can start small, you can
(44:02):
stay consistent, and you can build strength for your lifestyle. Now,
if you've got value from this episode, share it with
someone who thinks cardio is the only way. And remember,
a strong body and a strong mind leads to a
strong life. I hope this episode helps you create one.
If this year you're trying to live longer, live happier,
(44:22):
live healthier. Go and check out my conversation with the
world's biggest longevity doctor, Peter Attia on how to slow
down aging and why your emotional health is directly impacting
your physical health.
Speaker 3 (44:36):
Acknowledge that there is surprisingly little known about the relationship
between nutrition and health, and people are going to be
shocked to hear that, because I think most people think
the exact opposite.
How many terms a week Do you go to sleep
with the best intentions that you're gonna wake up early,
you're gonna work out, you're gonna move your body, you're
gonna get energized. But then you wake up in the morning,
you wake up a little late, you skip that workout,
you just can't find the motivation to do it. Do
you want to wake up every morning with more energy
(00:20):
and actually want to move your body or just have
the energy to chase your kids around? Do you want
to stay strong, healthy and independent into your seventies and eighties?
What if I told you that strength training, not cardio,
is your secret weapon. Fitness isn't just for athletes, It's
for anyone who wants to feel strong in their own body. Now,
(00:44):
you don't need to deadlift three hundred pounds, You just
need strength to move pain free and live fully. Today's
guests break down how strength training improves your bones, joints, brain,
and even leadership skills. Whether you want to lift your
kid without pain or lead your team with more energy,
(01:04):
this episode is for you. Today's first segment is from
Andy Galpin, human performance expert, and he talks about why
strength training is for everyone. I think so many of
us think, oh, well, strength training is for bodybuilders, or
it's for specific types of athletes, But the truth is
it can improve all of our performance. If you want
to improve your nervous system, your bones, your joint health,
(01:27):
and brain, we need to be strength training. Historically it's
been seen as risky. It's now proven to boost health
and longevity. And this is true for me too. I'm
not a bodybuilder, I don't have plans to be one,
but have seen the value in making strength training a
big part of my weekly workout routine. This next clip
(01:48):
is for anyone who wants to keep their body pain
free and their brain sharp.
Speaker 2 (01:53):
Fitness can be I just want to be able to
surf every day, amazing, I'm in right. Fitness just means
I want or energy with my kids. I'm here for
all of that. All of that can be rooted in performance.
We have a saying that if you have a body,
you're an athlete, which is to say, I don't care
if you want to use those physical abilities to shoot
(02:14):
a basketball or hit a golf ball like some of
our c lines, or you want to use that to
just run your business. Better, be a better leader, make
better decisions. Be able to work more hours and less fatigue. Fine,
you're still asking your body to perform. It's the exact
same thing except for a couple of little points at
the end of physical movement skill. Right, So that's answer
(02:34):
number one. Now, taking this question entirely differently, if you
look at what is generally true for most people, fitness
is a combination of a handful of things. You want
to be able to do activities and not pay major consequences,
that is it, right, I want to be able to
walk up this dang hill and then not wake up
tomorrow in screaming pain. So it is a I want
(02:56):
to do A and then I don't want B to
happen as a consequence, Right, So I want to empower
everyone to be able to have that and then not
pay major consequences, whether it's injury or handful of other things.
So for most people to be execute a resilient physiology,
that is, to be able to do many things. It's
one of the reasons again we call it our tades.
(03:17):
This is this concept of I want to be able
to do many things and then not have some of
your consequences. So you're going to have to have some
semblance of physical strength number one, right, any to be
a powerlifter or a bodybuilder or a weightlifter, blah blah blah,
but minimal levels of strength. If you want to look
at this from the medical perspective, I can make that argument.
We can go into tons of the research.
Speaker 1 (03:37):
I was about to ask you that, yeah, why is
strength so important? Because I feel like we've undervalued it
for a long time, and you don't. You could go
your whole life.
Speaker 2 (03:47):
Well, I would say that we as a strength finishing
field didn't help ourselves much. This was actually the whole
fun story here. In the early nineteen hundreds, strength training
was viewed as something that was really deleterious. It was dangerous.
There was a long story here, but you'll have a
heart attack. It's this thing, right, And that stayed along
for a long period of time. The science said it
(04:10):
was bad for you, and then the science changed. In fact,
there's a famous individual named doctor Karpovich who himself was
a scientific advocate of this is dangerous, and then collected
more data and realized, actually, it's not dangerous, and then,
oh my gosh, there's all these health benefits that happened
in the nineteen fifties and sixties right after that. On
the back of it, you've got Arnold Schwarzenegger, you've got
(04:30):
pumping iron, you've got Conan, You've got these things. And
you went from batter for my health to oh, my gosh,
I can become a superhero. And this empowered a generation
of men mostly oh my gosh, I can become a
physical superhero. That was awesome, But the downside of that
was everyone's association within with strength training was muscle and bodybuilding,
(04:51):
and that is a very limited perspective of strength. So scientifically,
the people in this field were not strength training people.
The exercise physiologists, the attrition and scientists for in most
part the nineteen sixties through nineties were all endurance folks,
and so you had no research being done. You couldn't
make the argument anymore that it was bad for your health,
(05:11):
but there was no argument that it was really great
for your health. And they had a whole generation of
kids like me who came up on that, but then
also like science and started saying, like, why aren't we
doing studies on strength and high intensity stuff? Well, that
only lasted so long before work started coming out in
that area, and now it is so clear. We have mechanism,
we have epidemiological evidence, we have randomized control trials in
(05:33):
men and women young old, and that research goes on.
Physical strength is one of these single strongest upun intended
predictors of lifespan.
Speaker 1 (05:45):
And so you've got.
Speaker 2 (05:45):
Lifespan, which is how long you're going to live. You
have health span, which people talk about now, which is
how healthy are you within those years. And now scientifically
we call that strength span, right, And what they're saying
is strength span. It's not the only thing that matters,
but it's an important characteristic to your health span. If
you lack physical strength, a number of things start to happen.
(06:07):
Number One. This is one of the reasons why we
look at for the record like leg strength and grip
strength as two of the most ubiquitous predictors. You'll see
this all across the literature as statistically significant predictors of mortality.
And in fact, some of the papers that directly compare
strength again mostly leg strength, leg extension, and grip strength
(06:28):
to VO two max. Oftentimes but not always, but oftentimes
will show strength as a stronger predictor of mortality or
all cause mortality than veotwo max. So we've talked at nauseum,
you know, in the last bunch of years about important
veiot to maxes, and it's absolutely true. But strength is
right there as an equivalent predictor of how long you're
going to live. So the question is why, Well, you
(06:51):
have correlation and causation here, lots of evidence on both sides.
If you are weak, say in your hands, it is
a proxy for overall strength, So that out of it
self is true. It's also direct intervention. If you can't
carry a bag confidently, and you can't put a backpack
(07:12):
in an overhead compartment, you're not going to take the bus.
You're very less like you're much less likely to go
on an airplane. This now get least to secondary problems
with social isolation. You're not confident. One of the single
biggest predictors of one of the second biggest issues we
have with unsuccessful aging is that people when people start
to feel like they become a burden on society, they
(07:32):
start to withdraw rapidly. No one wants to be the
person in line holding everybody up. No one wants like
you just you know all those examples there, right, So
people are more likely to just socially withdraw, and now
we're having all the secondary problems of social isolation, and
even physical activity starts to go down because people don't
leave their house, they watch TV more, and this whole
(07:53):
cascade of things start to happen. So we have direct
and indirect mechanism there that say, again, you don't have
to be mass strong, but just maintain some semblance of
grip strength. Your legs are going to tell the same story.
This is your interface with the world, your legs in
your hands, and so your ability to locomot to move
throughout the world is mostly your legs. If you don't
feel confident that you can walk up the steps to
(08:15):
that museum slowly, you stop going on those trips, you
start doing that extra thing. It hurts too much, it's
too exhausting. Again fill in all the blanks here. And
so having some sort of physical leg strength gives you
confidence that allows general physical activity, which then pays all
those additional benefits that doesn't even carry and count the
(08:35):
direct physical benefits. So if we start looking at muscles,
specifically muscle quality, and this can be defined a lot
of different ways, is going to regulate in part things
like your blood glucose and you've I'm sure, talked to
many people about the importance of metabolic health. Skeleton muscle
is going to explain about eighty percent of the variance
(08:57):
in your resting metabolic rate, your faster slow metabolism. Again,
eighty percent of the variants is going to be explained
by how much lean muscle you have for the most part,
so you don't need to be huge. But losing muscle
is is called cyclopainia if it's you lose muscle faster
than you should be. With aging highly associated with inflammatory states,
(09:18):
reduced resting metabolic rate, which then goes right back to
the equation glucose regulation, inflammation, all of these things start
to happen. Last fire Hose. I know I'm going after
it this little bit here, but this is a topic
of clear passion to me. Is you have the presence
of strength as well as the act of the training itself.
So going through the strength training process has additional benefits
(09:41):
to things like your central nervous system, brain, and neurological system.
The evidence is very clear your physical brain will stay
healthier in terms of white matter and things like that
when you strength train, it will stay around a lot longer.
There's actually a lot of research now that's starting deploy
points to the fact that things like dementia and Alzheimer's
(10:02):
laid on set specifically is highly preventable, and that by
highly I mean it's an extraordinarily high number. You'd have
to get a neuroscientist on to to really get numbers there,
but it is way more preventable than we realize, specifically
from physical activity and exercise as not the only thing there,
but a huge component to that. Lastly, why remember the
(10:27):
way that you move throughout the world has three big
components to it. So when you pick your leg up
like that, you just shifted your toe. What ended up
happening there is three things. Some signal went from your
central nervous system. This could be your brain, spinal cord,
it doesn't matter. Nerves sen as signal. That's part one.
Part two of those nerves activate or turn on muscles,
(10:49):
and then the muscles contract. That's part two. Those muscles
are surrounded by connected tissue. The connected tissue actually is
tied in your bone pulling. The connective tissue is what
actually made your move like that. So connective tissue is
part three. So the reality it is. Anytime you're strength training,
you're keeping connected tissue healthier, you're keeping that muscle quality high,
(11:10):
and you're continuing to keep that nervous system activated. Keeping
that nervous system alive is keeping your brain alive. It's
physically what you're doing. It's keeping your entire nervous system
around and fine tune. It's the same process. And so
when we tend to think about strength training as something
we're doing for our muscles, we cannot forget we're also
doing it for our joints, we're doing it for our bones,
(11:32):
and we're also doing it for our brains and nervousnessm.
Speaker 1 (11:56):
This next segment is from Dave Asprie, pioneer on the
future of human performance, health and longevity, and he talks
to us about how to hack laziness. How many of
you know that you just keep being blocked by your laziness,
your lethargy, maybe even your fatigue. He talks about how
your body is designed to save energy, and he talks
(12:18):
about how to work with your body, not against it. Now,
if you're someone who doesn't love working out or doesn't
have time to go to the gym for an hour
every day, Dave explains how to use laziness to your
advantage smarter workouts, less time. This part blows my mind.
He talks about how just fifteen minutes a week with
(12:41):
the right methods can be better than five hours of cardio. Now,
if you're someone who needs that push to stay consistent
but wants it to be simple and achievable, listen to
this and you talk about tapping into the power of laziness.
Tell me how you do that and what does that mean?
Because I think a lot of you're gonna make a
lot of people happy today.
Speaker 3 (13:00):
I will, but even talking about laziness, the only thing
worse is talking about death. I mean people they don't
want to do it. So when I would do an
Instagram post about laziness, people would just not watch it
because I don't want to face that. And we've all
been shamed for being lazy. There's that coach it's like,
don't be so lazy, run around the field again, and
the teacher you know you're not performing, or your parents,
(13:22):
so we have all this shame about it. The reality, though,
is that your body has an operating system. I call
it the meat operating system, and a lot of spiritual
work is actually accessing that and it has a very
strong desire to not waste energy, and that is a
sacred thing.
Speaker 1 (13:38):
Right.
Speaker 3 (13:39):
Imagine if we had two people and one of them
says working hard gets results, and I said, all right, guys,
go dig a ditch, and one of them says, I
got my shovel, and the other one says, I got
a tractor. Okay, the guy with a tractor was done
in twenty minutes, and the other guy works for three days,
And we somehow believe without thinking, the virtuous guy is
the guy with a shovel because you worked hard, and
(14:01):
we're unconsciously believing that working hard gets results. So we
shame ourselves when we don't work hard, and sadly, when
we work hard and we don't get results, we start
feeling like victims, which is really toxic. We all know
people work really hard and don't get results. Maybe it's
because we have a belief system in there that doesn't work.
And when we say, well, couldn't I do this in
(14:22):
an easier way, we start feeling shame. Now it's not
okay to do it the easy way, because the virtue
comes from the struggle. But in the world that we
live in. The virtue comes from getting it done and
understanding that you will always have a desire to be
lazy and think about it. You wake up and you say,
(14:43):
all right, I could go to the gym, or there's
a couch and there's donuts and Netflix. The couch is
always going to look sexier, and we start, well, I
should want the gym. No, you shouldn't. Your body really
does want the extra energy from the donuts and not
using any energy in case there's a famine. So embracing
that your motivation from your body is to save energy
(15:05):
and there's nothing wrong with that. So then how do
you use that to motivate yourself. That's how to hack laziness. Well,
if you go to the gym, let's say you're going
to do cardia, go to span class. If you did
an hour a day, five days a week, that's aggressive.
You're going to improve after two months two percent improvement
in your fitness. If you do the lazy way, the
thing I write about and smarter, not harder, you're going
(15:27):
to spend fifteen minutes a week you will not sweat.
That's what the amount of time he's been brushing your
teeth by the way, you'll improve by twelve percent six
times more. So you wake up and you say, today,
I'm going to save fifty minutes of not working at
the gym because I'm going to do it better. And
all of a sudden, it's really motivating because the body says,
I get to save energy at the gym, and then
(15:48):
the body aligns its motivation with what your mind wants,
and then the resistance fades. And it's a really important thing.
It's something that I've never seen written about anywhere. So
use the savings of time, time, the savings of energy
to motivate yourself. But you know who does know about this,
big food companies. They will send you a twenty five
(16:09):
cent coupon and oh look, I saved twenty five cents.
Because to our body, saving money feels like a lot
more than it really is. Right, So it's about an
unconscious view of reality. So since we know our body
does that without our knowledge or permission, let's just use
it to our advantage instead of against us.
Speaker 1 (16:28):
Yeah. Absolutely, So using a fifteen minute workout per day,
no no, no, no no. Using a fifteen minute workout.
Speaker 3 (16:33):
Five minutes, three times a week.
Speaker 1 (16:35):
Five minutes three times a week. How is that having
a twelve percent change.
Speaker 3 (16:38):
Well, maybe working hard doesn't get results when it comes
to exercise. And I want to be really clear. The
ability to work hard is necessary for you to get
things done in the world. But working hard without the
right tools is a fool's errand. And one of my companies,
it's a franchise. We're about to be over about thirty locations,
(17:00):
so we're opening across the country. It's called Upgrade Labs.
You can go to own and Upgrade Labs dot com
and open one in your neighborhood. And we have the
technology to do this. It uses artificial intelligence, and it
causes you to move slower than you want and then
way harder than you really really want to, but only
for twenty seconds. And then here's the trick. As soon
(17:21):
as you're done, you take some really deep breaths and
it guides you with the AI to say breathe deeper,
and it brings your heart rate down. So what your
body really responds to is really strong stimulation like a
tiger was going to catch you, and then a feeling
of safety and calm. When you have enough minerals, you
have enough nutrients, it says oh, I guess I should
improve my performance. But if you go to the spin class,
(17:41):
the tiger chases you on the first sprint, and then
you keep running, and then you sprint again, and you
keep running, and the body believes I'm being hunted and
it doesn't get away. And if you're combining that with
a low calorie diet, oh there's a famine. And I'm
continuously hunted for an hour a day, no wonder. It's
not going to improve. It doesn't have any energy to improve.
It's just stressed. So the precise dose of exercise, it
(18:05):
matters so much. And the liberating thing. You're gonna hate
me for saying this. So you noticed I'm in better
shape them for twenty minutes a week as my entire
workout regimen, and I'm like, I'm doing all right.
Speaker 1 (18:17):
Yeah you're stacked. Yeah that's epic. Man. You said it
beautifully on page twenty one. You said your body does
not care how much time you do something hard. It
cares about how quickly you do something hard, how hard
it is, and how quickly it returns to baseline. There
you go, page twenty one. Is that is? And that
resonated with me a lot because and we'll talk about
(18:40):
this later on. I don't want to get into it now,
but you talk about this in the book as well,
Why the infrared sauna and why cold plunges kind of
that explains exactly that processes, especially if you're doing both
back and forth and you think that getting in the
cold for you're like, oh, I'd have to sit in
there for a long time, But it's actually how long
(19:00):
is it uncomfortable for? Right? That where it's actually working,
because you're saying once it becomes normalized, Once anything becomes normalized,
whether it's spin class, whether it's sitting in the cold
or whatever it may be, it's now not having that effect.
Speaker 3 (19:13):
It doesn't work. In fact, if you got in a
in a normal warm bathtub and slowly cooled the water,
you would have no benefits from doing that. And instead
it's that you got in and it was a rapid
drop in temperature, and then you got out and the
body warmed itself up again, and it's teaching the body
that it is safe to warm itself up, and then
it becomes better at creating heat. If your body's better
(19:34):
at creating heat, it means your metabolism works better, and
so We've unpacked all of this using machine learning and
artificial intelligence, and today most people they buy gym memberships
and they don't go. There's four hundred million dollars a
year of ghost memberships where people pay and never show
up because well, if I have the membership, I might
show up, but the lazy impulse of the body wins
(19:56):
because the gym doesn't have a good return on investment
of your time.
Speaker 1 (20:01):
Wow.
Speaker 3 (20:01):
And I'm not saying you shouldn't work out, no, I know. Yeah,
And if you go to the gym, awesome. I enjoy
that as well, but I'd frankly rather go to a
yoga class in my spare time. And then you can
get the muscles in about three to five times less
time than going to the gym. You get the cardio
I don't know, fifteen minutes versus five hours a week.
I don't know the ratio there, but it's crazy and
(20:23):
it's much better at cardio anyway. And so all of
a sudden you're saying, wait, I got my strength, I
got my cardio. And that was what led me to
create upgrade Labs because people want to come in and
do this, and what do you do with the extra time. Well,
how about we train your brain with neurofeedback. How about
we train your stress response so you can be more
resilient when things are weird at work or at home
or things like that. Or how about we just make
(20:45):
it so your body recovers better than it ever did.
And what we're dealing with now is a world full
of stress and never any recovery time. So let's use
technology to handle the easy stuff like muscles and cardio,
and then let's take the extra safe time to make
our brains better and to make our stress handling better.
Absolutely has changed my life.
Speaker 1 (21:05):
Have you got one in La Upgrade Labs.
Speaker 3 (21:07):
There's one at the Beverly Hilton, although the hotel is
about to get renovated, and there's one in Santa Monica
underneath Arnold Schwarznakers.
Speaker 1 (21:13):
I want to go, Oh, absolutely need, Yeah, I need
to come in. I didn't. Yeah, this is I didn't realize.
That's awesome.
Speaker 4 (21:18):
Yeah.
Speaker 3 (21:19):
In fact, the first one opened eight years ago in
Santa Monica. I've been working on this for a long
time before we decided to let anyone open a business
at Upgrade Labs. And part of this is it's a
global movement now biohacking. It's a thing. You go to
Latin America, you go to Japan, it doesn't matter. There's
biohacking all over the world. And it's expensive to build
a million dollar lab like I did at my house
(21:39):
with all this advanced tech. So what if we just
made it available for everything.
Speaker 1 (22:04):
This third clip is from Sonata Greka, the fitness expert
and mindset coach and Kim Kardashian's personal trainer, and in
it she talks about why strength is at the foundation
of our workouts. Now, all exercise methods are benefits, but
strength training is the base. We hear so much about
(22:24):
the importance of protein, but here is how and when
you should eat protein plus carbs to enhance your training.
If you're feeling overwhelmed or have never done strength training,
Sonata explains how to be more structured as a beginner
and more flexible if advanced. We all want the secret
to aging well and increasing longevity. But what if I
(22:46):
told you that secret was strength training. It increases bone
density and muscle mass. If you can only do one thing,
start with strength training. I know I keep saying that
in this episode, but it's because I want to simplify
it for you. Walk us through the different types of exercise.
You obviously focus on strength training. I want to hear
about the benefits of that. But you know, people are
(23:07):
trying to make sense of like do I need to
do pilarates? Do I need to do yoga? Do I
need to do hit workouts? Do I need You know,
there's just so much on offer today, especially in LA,
but there's so much on offer all over the worldly.
People are just wondering what's going to work. I was
telling you earlier that you know, if I'm doing a
workout and I'm not seeing progress, either in strength or
physique or whatever it may be, then you get discouraged
(23:30):
and then you let go of it. So walk us
through the different benefits of different exercises and why strength
training is a priority for you.
Speaker 4 (23:37):
In my actual programming, I also incorporate some higher intensity
and I try to weave in a little bit of
fun cardios. So I do incorporate different modalities. It's not
strictly you know, strength training or and it's not power
lifting by any means strength training, but I do incorporate
like hit sessions and some cardio.
Speaker 1 (23:55):
Because you need it.
Speaker 4 (23:56):
I value all of the components, all of the different modalities.
But for me, strength training is sort of like the
golden standard because that is what is going to strengthen
your bones, that's what's going to build muscle mass and
a vast array of other benefits that not every modality has.
(24:19):
You know, strength training is proven to increase, like I said,
bone density and muscle mass, which are so crucial to
longevity and a healthy longevity. And you know, longevity now
has become such a buzzword. And if you could do
one thing for your longevity is strength? Is strength train?
Speaker 1 (24:38):
What's actually happening when we do strength training? Like why
does it link to longevity? The bone density is an
important part? What else is happening because of strength training?
Because what I always hear about is, you know, as
you get older and if you fall over, you need
the strength to pick yourself back up. But like, how
is strength training in other ways really impacting our longevity?
Speaker 4 (24:57):
Yeah, I mean because it is our bone. Our bone
density max is reached at about age twenty five to
thirty and from there we start to lose bone density,
and by the age forty and on, we start to
lose bone density faster than we can build it, so
then what happens at that point is that when we
(25:18):
do fall, we break a hip or a wrist, and
then the chances of recovery from that are much less,
so that leads to deaths. I think there is like
thirty two thousand deaths cost from fall injuries in adults
like sixty five and older. And obviously, if you can
build and muscles the same way, you start losing after
(25:41):
the age of thirty, believe it or not, you start
losing muscle mass at about three to eight percent every decade,
So that's us. That's incredible. Those are incredible numbers. I
mean at the age thirty is a little bit slower,
but then it starts to pick up at forty fifty
and then by sixties and faster. So if you can
(26:02):
build as much as you can in bone and muscle
as when you can, that will just help you carry
It will help you carry yourself through and healthier in
the in the older years, in the in the later
years of life, because again you can either prevent yourself
from falling or you can recover faster from an injury
(26:23):
because your bone density is where it is more optimal
than it would have been if you hadn't been building
that bone mass. And especially for women, women are more
prone to osterporosis, which is bone density loss than men,
and by menopause, the numbers are staggering as to that
(26:44):
bone density loss. And for men actually, even though douster
porosis instance is less than women, their causality of death,
their death due to falls is higher than women. So,
I mean a lot of the time, I know, it's
like when we're in our twenties or even our thirties,
we think of ourselves as invincible. You know, we've got
(27:08):
this amazing bodies. They're incredible, of course, but how do
we prepare ourselves now when it is possible for the
future ourselves, our future self will will thank us.
Speaker 1 (27:20):
This is really powerful stuff, Sonata. This is really going
to connect with the audience to hear these reset studies
and recognizing the changes that are happening in every decade,
because I think so many of us, like you said,
and I remember that. I remember being twenty two years
old and thinking I was superman, right, and thinking nothing
could defeat me. And I remember my dad kept telling
(27:41):
me you need to focus on your health, you need
to focus on your health, and I was like, I'm healthy,
it doesn't matter. And then you know, when I had
a couple of my own personal challenges with health, it
really kind of stuck with me as to what an
investment it needed to be. What are some of the
biggest things that you consistently see getting in people's way
(28:02):
when they're trying to get fitter and stronger. What are
the challenges the most common ones that you see people
that you've trained over the years that you find they
struggle with.
Speaker 4 (28:10):
Well, the first one is relying on feelings. A lot
of people rely on motivation. I don't feel motivated, so
you know how or how do you get motivated to
work out? A lot of the time it just I'm
not motivated. I don't want necessarily work out. The coziness
of the home is a lot better than you know,
getting up and getting moving. But it's we don't rely
(28:34):
on that. You know, you take that, you take those feelings,
you put them aside, and you put your shoes and
you keep going because that's what you do. It's like
brushing your teeth. There's no for me, there's no, it's
a non negotiable. Working out is a non negotiable, not
just for right now, not because of aesthetics, but for longevity,
Like we're talking about quality longevity. Aesthetics come. It's beautiful
(28:58):
once you do the things the right thanks for your
body with nutrition and working out. Aesthetics are a byproduct
that will come because a lot of people take that
approach of like wanting to look a certain way, which
I find can be motivating, but for it's short lived,
especially if the results are taken a little bit longer,
which could take longer for some people. But if you
(29:21):
are doing it again for those right reasons, for the
reasons of like I want to be as strong as
I can in this body, so this body can carry
me forward in a healthiest possible way for as long
as as possible. So that is the biggest one that
I face, is like how do you How do I
get motivated? How do I stay motivated? It's like act,
(29:43):
don't wait for the feelings. Act. The other thing is
I'm too busy. I'm too busy. There's always time. I'm sorry,
but you can always make time for yourself. You can
find that time. A lot of the time we find
I'll even there's been even arguments back and forth with
people on Instagram. You know I don't have time, yet
(30:06):
two hours later they're still responding to that same chain
of communication. Well you had two hours right there, You
have time. A lot of the time is just analyze
your day. Just analyze your day as to where you're
you're spending time that you could carve out, not saying
don't watch TV or don't don't be on social media,
(30:28):
exactly do that. How can you incorporate it?
Speaker 1 (30:30):
I felt.
Speaker 4 (30:32):
Incorporated exactly. I'm a big, big believer of like not
doing all or nothing. So even when it comes to nutrition,
it's like, you want to eat a burger, fine, just
how can you maybe take one of the sides of
the bun out? You know what I mean? How can
you substitute half of the fries with a salad? It's like,
don't don't completely take things out. Try to incorporate in
(30:56):
your life. So find out there. There is definitely always
a little bit of time that you can find absolutely.
Speaker 1 (31:02):
Yeah. When going back to the feelings point, yeah, I
found that things that are good for me feel bad before, yes,
but feel amazing after exactly. And the things that are
bad for me they feel really good before, yeah, but
they don't feel so great and so I'm the same
as you. When I wake up in the morning, I
often go on a hike. That's like how I like
(31:25):
to stop. My morning's very fresh.
Speaker 4 (31:26):
I'm going out for a while.
Speaker 1 (31:28):
Yeah, And I like being active, and I don't want
to do something too strangeous because my day is quite busy, exactly.
And I found that when I wake up in the morning,
I don't want to work out. I don't feel like you,
and you're so right that I just have to say
to myself, I have to remind myself, but I know
how I'll feel after. And when it comes to eating
a burger, trust me, I want to eat a burger
(31:48):
all the time, and I have to round myself, but
I know how it's going to feel after. And so
it's almost like you've got to connect your brain to
the after feeling, absolutely, because the after feeling is so
much more what you have to live with, because the
feeling before kind of comes and go exactly, I want
to eat burger, eate berg, and now I don't feel
so great, I don't want to work out. I ignore
(32:09):
working out. I didn't work out. Now I don't feel
so great, And you're living with that feeling after for
much longer than you're living with the feeling before.
Speaker 4 (32:17):
Very true.
Speaker 1 (32:18):
True, So that's definitely helped me. And the busy one
is so true. I mean, I feel like if I
work out while watching I love watching football soccer highlights.
I miss watching soccer and I don't get to watch
it full. I don't get to watch full games anymore
because there are different timings because I live in LA
the games are in London or England, and I will
(32:39):
put on a highlights of the game which are like
twenty minutes, and I'm like, this is perfect for a
twenty minute workout. I can watch the highlights, I can
work out and it's going to force me to get
through twenty minutes, Whereas if I didn't have the highlights on,
I know I'd give up in like six And so
when the highlights are on, I know that I'll be
able to get through a full twenty minute workout, which
is what I'm trying to do if I'm traveling or
(33:01):
moving around. So I love that idea of incorporating.
Speaker 4 (33:05):
Things incorporating, and that's true when it comes to creating
habits that are tough to create in the beginning. How
can you tack on something that that is enjoyable, like
a little bit of a reward system, and a reward
system doesn't have to be that I get to eat.
You know what, what is their words?
Speaker 1 (33:25):
What is the right reward system for being fit? Because
I think a lot of people think it is.
Speaker 4 (33:32):
Yeah, yeah, yeah, you could be you know, like you said,
you like to watch the highlights, you know, a show
that you that you enjoy, or another activity that's enjoyable,
you know, or if you want to treat yourself, find
maybe when it comes to food, find a healthier option.
I'm a great believer also in substituting. You know a
lot of the recipes that I post are I have
(33:53):
a sweet tooth, a major sweet tooth. So how can
I create recipes that are healthy that will set us fine,
will taste just as good as the naughty.
Speaker 1 (34:06):
Food.
Speaker 4 (34:06):
So it's just for every person. It could be, it
could be different what that reward for them is. But
tack it onto it and you know are in the
we Rise app. We have doctor Gina whose Habits Expert,
habits building expert, one of the I think four leading
researchers of habits and she has so much input and
(34:30):
so much information on how to make habits sustainable. You know,
I wish I had a doctor pocket gena.
Speaker 1 (34:41):
Ask.
Speaker 4 (34:42):
Yeah, but yeah, she'll have such amazing insight as to
how to create and sustain these habits.
Speaker 1 (34:48):
Yeah, what's the biggest misconception with strength training? What do
you think people get wrong?
Speaker 4 (34:53):
That woman will get like bulky and big and gigantic.
That's like the biggest thing is like I don't want
to get to bulky. I don't want to get to
That's what you hear a lot. That's what I hear
a lot. And that is a huge misconception because in females,
our hormones are do not allow us to get to
the levels that for example, a man's physique can get naturally.
(35:18):
It is not biologically. There's obviously different levels of hormones
and different women that will promote growth in some more
or less than others. But I always say, at the
very at the end of the day, you can just
back off, back off if you are feeling but I
guarantee you that once you start gaining a little bit
(35:38):
of muscle.
Speaker 1 (35:38):
You will be addicted.
Speaker 4 (35:40):
You will because the the feeling of strength and confidence
that it that it gives you like a stronger body
gives you. At least for me and for the people
that I've worked with, those feelings that it gives them
are far outweigh any any negative misconception. So I'm going
to say misconception because it is. It's you're not going
(36:02):
to get big. You're not going to get huge, You're
not going to be like Hulk.
Speaker 1 (36:07):
I Rady love strength training like it's such a passion
of hers and she loves that feeling of being stronger
and loves that feeling of like it's amazing to see.
Because I think you are right that we have this
worry that our body's going to change and look away
that we don't want it to.
Speaker 4 (36:23):
Look yeah, yeah, yeah yeah.
Speaker 1 (36:25):
What should someone eat right before a workout and right after,
especially a strength training workout?
Speaker 4 (36:31):
So before a workout about an hour, maybe thirty minutes
at most, because you don't need to close. I would
eat a combination of protein and carbs, maybe a little
bit higher in carbs, and then afterwards meal that is
higher in protein. So at least at least twenty grams
(36:52):
of protein in that meal after the workout. I mean,
the studies are a little bit over the all over
the place, when it comes to this. Obviously, for somebody
that's been working out for a long time, you're a
little bit more flexible with that, or for somebody that
is trying to that is trying to gain muscle mass
(37:13):
or weight, again, it's a little bit more flexible versus
a beginner. Then you have to be a little bit
more strict with strict a little bit more on top
of your nutrition when it comes to not just before
and after, but throughout the day and at the end
of the day, is what you're consuming throughout the day
that is most important. So are you're reaching so not
(37:35):
so focused because a lot of people focus so much
on before and after. I would start with how do
you feel before a workout? Do you feel you know,
if you're working out in the morning and you're energized enough,
then feel free to work out on an empty stomach,
that's completely fine. And if you can carry that energy through.
(37:56):
If you feel like you need to have a little
bit of nutrition beforehand, that's great too. It's how do
you optimize for yourself? How do you optimize for yourself?
Speaker 1 (38:07):
How did genetics play a role in achieving your goals?
Speaker 4 (38:11):
Genetics, they do play a role a big role in
the sense that, well, genetics will not get you out
of bed because a lot of the time, you know,
people see my physique and say, you know, it's all genetics.
I actually had to fight against a lot of my
genetics to get out of bed and work out. I'm
(38:33):
predisposed to the depression and anxiety, so battling those factors,
that's a genetic factor that goes into play. But then
when it comes to actual physique building, yes, well you'll
vary as to like the muscle mass that you will
put on, but you can always improve. You know, there's
(38:55):
not let's not even bother working out because I don't
build bigger muscles. You know, you don't even know till
you've tried to what capacity you can build. Genetics will
play a bit of of a factor in the body
that you're trying to achieve. You know, some people will
carry a little bit more weight around their stomach, so
(39:16):
their apps will not be as easily visible as others,
so they'll have to in a healthy way, potentially diet
if they can. But to see the visible abdominal abdominal
abdominal muscles, not that that is a golden standard of anything,
just hypothetically saying that it will take them longer than
(39:38):
others to do to achieve that, because again genetics do
play a role in that.
Speaker 1 (39:43):
Talking about that, what is the health benefit of having
a lower body fat percentage? Like, what is the goal? Right,
because we know that people are trying to lower their
body fat percentage in order to have APPS, But what's
the actual benefit of having a lower body five percentage?
Speaker 4 (40:02):
Yeah, and or even with that, you want to maintain
a healthier one, so you don't want to go too low.
You don't want to be too high. If you're going
too low, then your hormone start to get messed up,
and we don't want to if it goes too low,
so then we start to you know, women will start
to miss their period, so it will affect them that way. Obviously,
that puts a body in a little bit of a frenzy.
(40:24):
It's not homeostasis anymore. When it goes too high, then
you're starting to deal with cardiovascular issues, you know, insulin
resistance and all of the things that will then lead
to an unhealthier individual. So there's a range there that
we should be talking about.
Speaker 1 (40:43):
Cardio. You said that you incorporate cardio yeah, how much
is cardio important in a strength training practice and how
much is it not needed?
Speaker 4 (40:52):
The question would be what are the reasons for adding cardio?
So are you adding cardio because a lot of people
think that cardio is what's going to help them lose
weights and that's not necessary, that's not true. It's all
about calories in versus calories out. So if you're talking
about strictly losing weight, is how many colors are you
putting in your body and how many calories you're expending.
So if you're deciding to utilize strength training as a
(41:15):
way to expend those calories, great, If you're utilizing cardio, great.
There is some studies again that suggest that you'll get
faster into that fat burning phase if you're doing strength
training before and then cardio after, and also cardio if
you're doing strength training also before and cardio after, you're
you're not compromising your strength training process as if you
(41:39):
were to do cardio beforehand. How much cardio That also
is an individual basis card you A lot of people
hate cardio. So what I try personally to do, I'll
incorporated on upper body days, so I'll do somewhat of
an interval training. So I'll do an exercise that upper
body focused and then thirty seconds to a minute of sprinting,
(42:03):
and then another you know exercise or set of an
upper body focused and then So that's how I make
it fun in my personal training and for everybody in
the wee Rise app. And obviously, if you're wanting to
add more cardio because you feel like, you know, adding
a steady state cardio session after a separate day, a
(42:26):
separate part of the day, because you're wanting to be
at more of a caloric deficit, that's completely fine. As well.
Speaker 1 (42:33):
It sounds that you don't like cardia.
Speaker 4 (42:35):
I don't love cardia. So I ran marathons and that
was great. I've run three marathons. I enjoyed it. You
do put your body through a lot, but I have
found personally what I've achieved through strength training, when it
comes physically and mentally, has been far more rewarding than cardio.
(42:57):
There's some you know, benefits to cardio and the and
that some people feel more of the endoorphins and the
feel good hormones during hit sessions or cardios, So there
is a benefit to that. And at the end of
the day, what is so wild? So let's say, while
I value strength training, pick your poison at the end
(43:18):
of the day, or pick your remedy. I should say,
pick your elixir. You know what would that be for you?
As long as you can get some activity and so
while there is hierarchies of what you want to achieve.
So if you want to build muscle, strength training really
is like the golden standard, right, But if you know
you absolutely hate it, what is your activity of choice
(43:40):
at the end of the day is what I would say.
Speaker 1 (43:42):
I want to end with a few takeaways and a
few thoughts. Strength training isn't just about looking a certain way,
It's about living a certain way. More energy, better focus,
fewer injuries. That's the real flex. I've personally felt this
in the last few months where I've made strength training
might go to workout. You can start small, you can
(44:02):
stay consistent, and you can build strength for your lifestyle. Now,
if you've got value from this episode, share it with
someone who thinks cardio is the only way. And remember,
a strong body and a strong mind leads to a
strong life. I hope this episode helps you create one.
If this year you're trying to live longer, live happier,
(44:22):
live healthier. Go and check out my conversation with the
world's biggest longevity doctor, Peter Attia on how to slow
down aging and why your emotional health is directly impacting
your physical health.
Speaker 3 (44:36):
Acknowledge that there is surprisingly little known about the relationship
between nutrition and health, and people are going to be
shocked to hear that, because I think most people think
the exact opposite.
Host
Jay Shetty
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