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Avoiding Social Care By Extending Our ‘Healthspan’ · UK Column Radio

• 0:18
  Speaker 1: Hello, and welcome to the UK column. Today. I am
• 0:20
  Speaker 1: joined once again by David Siegel. But we're not talking
• 0:23
  Speaker 1: climate today. We're talking longevity. And the first question is
• 0:28
  Speaker 1: what do we mean by longevity? And David, I think
• 0:31
  Speaker 1: what I mean by longevity isn't that I live to
• 0:33
  Speaker 1: one hundred and twenty, but that I live as long
• 0:38
  Speaker 1: as I possibly can without the need for care. And
• 0:43
  Speaker 1: I think this is increasingly important because, as many will know,
• 0:47
  Speaker 1: the social care situation in the UK is dire.
• 0:50
  Speaker 2: Even if it were good. Hi, everybody, I'm in Bethesda, Maryland,
• 0:57
  Speaker 2: talking again with my friend Mike, who's also my longevity client,
• 1:01
  Speaker 2: and talking about longevity. You know, even if if hospice
• 1:06
  Speaker 2: care were good and they could make you feel comfortable,
• 1:09
  Speaker 2: why would you want to do that when you can
• 1:11
  Speaker 2: be strong and vibrant well into your eighties and possibly nineties.
• 1:18
  Speaker 1: Let's just dig into that a little bit more. What
• 1:20
  Speaker 1: do you mean by strong and vibrant? Because of course,
• 1:24
  Speaker 1: you know, anybody that perhaps was when they were younger,
• 1:29
  Speaker 1: fit and healthy and took part in sports and whatnot,
• 1:33
  Speaker 1: wants to get to be a certain age. And I
• 1:35
  Speaker 1: suppose we're saying over fifty, perhaps we might remember our
• 1:42
  Speaker 1: expectations from that time and attempt to replicate that, and
• 1:45
  Speaker 1: that may not be the most sensible approach.
• 1:47
  Speaker 2: Right, So, I mean I've got two. There's kind of
• 1:50
  Speaker 2: three kinds of people. The people like you and me
• 1:52
  Speaker 2: who are former athletes who realized that we have if
• 1:58
  Speaker 2: we make good use of our time, we have another
• 2:01
  Speaker 2: thirty to forty years of life, which is a lot
• 2:05
  Speaker 2: and that being stronger really benefits us. So and there's
• 2:11
  Speaker 2: more and more research about this. The stronger you are,
• 2:14
  Speaker 2: the better your life is going to be in your
• 2:16
  Speaker 2: seventies and eighties. And you don't build it then, you
• 2:19
  Speaker 2: build it now. The other one is the people who've
• 2:23
  Speaker 2: kind of been passing up those opportunities for a long
• 2:26
  Speaker 2: time and have never been particularly strong, and maybe they
• 2:31
  Speaker 2: were raising a family or you know, enjoyed their hobbies
• 2:36
  Speaker 2: but never got became serious athletes. And some of those
• 2:40
  Speaker 2: people are just going to stay that way, and we
• 2:41
  Speaker 2: see a lot of those people in the nursing homes.
• 2:44
  Speaker 2: They never were particularly fit, but others will start to
• 2:48
  Speaker 2: learn that there is an alternative. Forty years is a
• 2:53
  Speaker 2: long time. It's almost you know, if if you're fifty
• 2:57
  Speaker 2: year just over the halfway point today. If you can,
• 3:00
  Speaker 2: if you can make the changes necessary, you could live
• 3:03
  Speaker 2: a long time and and and be very productive and
• 3:06
  Speaker 2: very independent. And what taught me that is this book
• 3:12
  Speaker 2: by Peter Atia. I don't know Peter, but it's on
• 3:16
  Speaker 2: the New York Times bestseller list. I'm sure it's on
• 3:19
  Speaker 2: some bestseller lists in the UK. And it's a technical book.
• 3:24
  Speaker 2: But the bottom line is do you have the book?
• 3:28
  Speaker 1: I have the book. Yes.
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  Speaker 2: It's a bit like Javier Venos and climate.
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  Speaker 1: I've got to say I disagree with you there because
• 3:37
  Speaker 1: I actually find I actually find that book a lot
• 3:40
  Speaker 1: more lots if I'm engaging than has. Halvey's book is
• 3:44
  Speaker 1: very technical, absolutely actually is quite There's quite a narrative here,
• 3:48
  Speaker 1: and he's telling a story of how he's come to
• 3:50
  Speaker 1: his conclusions. It's wan that's it's extremely engaging book.
• 3:54
  Speaker 2: You're absolutely right, And some of it where he talks
• 3:56
  Speaker 2: about your atherosclerosis and your the line of your arteries,
• 4:03
  Speaker 2: gets pretty technical. But he actually worked with a writer
• 4:06
  Speaker 2: and so it kind of goes back and forth between
• 4:08
  Speaker 2: narrative and science and it works pretty well. Works well
• 4:12
  Speaker 2: enough that millions of people are buying this book and
• 4:15
  Speaker 2: they are realizing that there is a new mindset around aging,
• 4:21
  Speaker 2: and that is that you can take control over your destiny.
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  Speaker 2: You don't have to ride it out, you know, and
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  Speaker 2: go to more progressive care in the healthcare system which
• 4:33
  Speaker 2: is deteriorating at the same rate, and be a victim
• 4:37
  Speaker 2: of that. You can be strong. Two myths that I
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  Speaker 2: want to bust that Peter A. Tia has busted pretty
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  Speaker 2: significantly is that you can build muscle after sixty, seventy,
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  Speaker 2: even eighty. You can build muscle in your eighties. Plenty
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  Speaker 2: of experiments have shown that, and you can build bone.
• 4:58
  Speaker 2: So we're going to talk about those two things because
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  Speaker 2: building muscle, you know, there's a lot of drugs. There's
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  Speaker 2: a lot of let's call them longevity miracle pills that
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  Speaker 2: people are talking about these days right that if they made,
• 5:15
  Speaker 2: they extend life in mice, and so they're on the market.
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  Speaker 2: This is nmn risveratrol. There's a one called rapamycin that
• 5:26
  Speaker 2: may actually work, but we won't know for quite a
• 5:29
  Speaker 2: long time. That certainly has downsides as well. And there's
• 5:33
  Speaker 2: one hundred other pills that people take. And then they
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  Speaker 2: recommend olive oil and chocolate and water and you know,
• 5:41
  Speaker 2: there's there's a lot of sort of home cures that
• 5:46
  Speaker 2: will help you age. But the number one thing you
• 5:49
  Speaker 2: can do is build muscle and lose that.
• 5:53
  Speaker 1: Why do you say that in particular, because it's not
• 5:57
  Speaker 1: just building muscle, it's building bone as well. Yeah, right,
• 6:02
  Speaker 1: Why do you feel it that's so important?
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  Speaker 2: I mean, if we just kind of tick off the top,
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  Speaker 2: you know, one, two, three, four things that are the
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  Speaker 2: most important thing. The first thing you should do is
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  Speaker 2: not smoke ever. Ever, smoking contributes not just a heart disease,
• 6:16
  Speaker 2: but to diabetes, not only cancer, but just lower quality
• 6:22
  Speaker 2: of life in general. And people who smoke do not,
• 6:24
  Speaker 2: you know, live shorter lives. So that's number one. Number
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  Speaker 2: two is actually people should think about drinking less alcohol.
• 6:31
  Speaker 2: The ideal amount of alcohol that Peter talks about is zero.
• 6:35
  Speaker 2: And so with my clients, I have a client right now,
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  Speaker 2: he drinks three or four times a week. I said, look,
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  Speaker 2: how hard is this going to be to just cut
• 6:43
  Speaker 2: out half of your drinking, you know, let's call it
• 6:46
  Speaker 2: the junk drinking, you know, And he said, that is
• 6:49
  Speaker 2: not very hard at all. It would be easy to
• 6:52
  Speaker 2: cut out half the drinking. Because there's some drinking that
• 6:56
  Speaker 2: just the junk drinking that you just do kind of
• 6:58
  Speaker 2: to follow on with what other people are doing, or
• 7:00
  Speaker 2: to have a second glass of wine at dinner. You know,
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  Speaker 2: it's automatic and easy, and so let's let's just cut
• 7:06
  Speaker 2: that out to start and go towards zero alcohol. Now.
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  Speaker 2: I don't know about you, Mike, I've never I've never
• 7:14
  Speaker 2: drunk my entire life. Just didn't sit well with me.
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  Speaker 2: What about you?
• 7:19
  Speaker 1: Well, as you know, I have the occasional glass of wine.
• 7:23
  Speaker 1: I do like a good wine.
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  Speaker 2: So drinking is a real problem and will shorten your life.
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  Speaker 2: And if you have a glass of wine a week,
• 7:29
  Speaker 2: you're fine. Let's not think that red wine contributes to longevity.
• 7:33
  Speaker 2: It doesn't. That's all nonsense.
• 7:36
  Speaker 1: That was like I like to tell myself that it does.
• 7:38
  Speaker 2: But you know what, you know, tell yourself that one
• 7:43
  Speaker 2: glass of red wine a week is beneficial and protected
• 7:47
  Speaker 2: and and protective, and two glasses will just kill you
• 7:50
  Speaker 2: in your dead that's what you should. You can tell
• 7:54
  Speaker 2: yourself that, all right. Now. The next one is really inflammation,
• 8:00
  Speaker 2: and that's going to surprise a bunch of people because
• 8:03
  Speaker 2: you might think, well, being overweight would be number three. Actually,
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  Speaker 2: inflammation is probably number three, because systematic systemic inflammation will
• 8:15
  Speaker 2: make everything else worse. Diabetes and heart disease are the
• 8:18
  Speaker 2: two main things, and so some people can get along
• 8:22
  Speaker 2: with being overweight if they don't have inflammation and they
• 8:27
  Speaker 2: don't have diabetes, that is not necessarily a problem. One
• 8:32
  Speaker 2: thing you can imagine is that overweight people have to
• 8:35
  Speaker 2: have a certain amount of muscle just to carry themselves
• 8:37
  Speaker 2: around and the same amount of same amount of extra bone.
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  Speaker 2: But inflammation will contribute to diabetes. And by the way,
• 8:46
  Speaker 2: let's just get let's just do the disclaimers real quick.
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  Speaker 2: I'm not a doctor, I'm not your doctor. You're actually
• 8:55
  Speaker 2: my client, and we work together every week on this
• 8:58
  Speaker 2: stuff and we're building a pro for you to build
• 9:02
  Speaker 2: a strong, healthy and long health span, which we'll talk
• 9:06
  Speaker 2: about in a second. But this is not medical advice.
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  Speaker 2: This is just infotainment for people to Number one, you know,
• 9:14
  Speaker 2: get and read this book if they can. And then
• 9:17
  Speaker 2: I have a website with lots of information, and it's
• 9:20
  Speaker 2: just information. You're responsible for your own behavior, decisions, outcomes
• 9:25
  Speaker 2: and results.
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  Speaker 1: So just at that point, I'd like to just ask
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  Speaker 1: you about sugar, because I anybody that's been watching the
• 9:33
  Speaker 1: UK column for a number of years will have seen
• 9:36
  Speaker 1: my journey, and it has to be said, it is
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  Speaker 1: true that the camera puts on with There's no doubt
• 9:42
  Speaker 1: about that. The camera does. And in the past I've
• 9:45
  Speaker 1: been at events where people have said, oh, you're a
• 9:47
  Speaker 1: slimmer than I thought. But there was a time round
• 9:51
  Speaker 1: twenty twenty one, twenty twenty two where I was putting.
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  Speaker 1: I've had put on quite a lot of wit and
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  Speaker 1: that all came off again as soon as I I
• 10:00
  Speaker 1: stopped eating sugar. And you've mentioned diabetes a couple of
• 10:05
  Speaker 1: times there. For me, sugar was it must mean like alcohol.
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  Speaker 1: It was a drug. It was giving me a short
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  Speaker 1: term high. It was getting me through the next little
• 10:14
  Speaker 1: bit of work that I had to get done and whatnot.
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  Speaker 1: And I was just consuming way too much. I just
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  Speaker 1: cut it out. It went cool turkey on it, and
• 10:21
  Speaker 1: that well, everybody has seen the result of that. But
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  Speaker 1: I'd be interested in you saying something about sugar.
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  Speaker 2: I have eaten sugar my entire life, brownies, cookies, ice cream, juices,
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  Speaker 2: whatever I could possibly get. I'm sixty five, and the
• 10:36
  Speaker 2: reason is that I'm just an athlete. I'm doing something
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  Speaker 2: every day all the time, I didn't take any breaks.
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  Speaker 2: I've been working out for fifty years now, and so
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  Speaker 2: I didn't think it was a problem either. But it
• 10:48
  Speaker 2: contributes a lot to inflammation, and anyone who has some
• 10:54
  Speaker 2: degree of inflammation should stop sugar. Now that's probably almost everyone,
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  Speaker 2: because it really does contribute to inflammation, which makes everything worse.
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  Speaker 2: I keep coming back to inflammation because because it's it's
• 11:07
  Speaker 2: really this magnifier on everything else that can make that
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  Speaker 2: can make you very sick much later, including even things
• 11:15
  Speaker 2: like cancer and Alzheimer's. So sugar is one of the
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  Speaker 2: big targets. I'm definitely way down on sugar since I
• 11:22
  Speaker 2: read the book and since I've been kind of more aware,
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  Speaker 2: and I think everybody else, I think everyone should not
• 11:30
  Speaker 2: cut down on sugar. I think you're should take your
• 11:32
  Speaker 2: sugar down as low as you can possibly get it.
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  Speaker 2: And it's the same with refined foods and factory made foods.
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  Speaker 2: To the degree you can you should go to fresh foods.
• 11:44
  Speaker 2: And let's come back to diet in a little while.
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  Speaker 2: But so I want to do I do want to
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  Speaker 2: take on diabetes and heart disease because these are two
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  Speaker 2: of the four horsemen that can that can kill you later.
• 11:56
  Speaker 2: And that's how Peter Attia thinks about it. What can
• 11:59
  Speaker 2: kill you in your eighties that you can start to
• 12:03
  Speaker 2: prevent now? What what do you when you're the day
• 12:08
  Speaker 2: you turn eighty, what do you wish you had gone
• 12:10
  Speaker 2: back done thirty years ago to prevent that? Right? And
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  Speaker 2: and diabetes is definitely one. It's called metabolic diseases. Is
• 12:19
  Speaker 2: insulin resistance. It's easy to get tested. It's a fasting
• 12:23
  Speaker 2: glucose test that doesn't cost much money. You can even
• 12:27
  Speaker 2: just pay for it out of your own pocket in
• 12:30
  Speaker 2: case your healthcare system is sick and you can you
• 12:34
  Speaker 2: can learn to what degree you are insulin resistant. And
• 12:38
  Speaker 2: if you are insulin resistant, I really encourage people to
• 12:42
  Speaker 2: work with a doctor to address this as a primary
• 12:47
  Speaker 2: motivation or a primary way to live better, longer, and
• 12:52
  Speaker 2: starting right now. The diabetes does not get better. It's
• 12:56
  Speaker 2: a cycle, it's a it's a fee, it has a
• 12:58
  Speaker 2: positive feedback loop, and it gets worse and worse. So
• 13:01
  Speaker 2: the first thing you have to do is cut out sugar.
• 13:03
  Speaker 2: Second thing you do is the rule is the more
• 13:06
  Speaker 2: insulin resistant you are, the fewer carbohydrates you should consume.
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  Speaker 2: So if you're particularly overweight and particularly you know, diagnosed
• 13:18
  Speaker 2: with as diabetic, you should have zero carbs. That that
• 13:23
  Speaker 2: is far better for people who are diabetic. If you
• 13:26
  Speaker 2: are you know, on the way to becoming diabetic pre diabetic,
• 13:33
  Speaker 2: sometimes people say you should get ahead of it and
• 13:37
  Speaker 2: stay away from carbs as much as you can, because
• 13:39
  Speaker 2: they again can start continue this chain reaction of positive
• 13:44
  Speaker 2: feedback and diabetes really will will lower the quality of
• 13:48
  Speaker 2: your life for people.
• 13:49
  Speaker 1: Just in case people don't know, what are we talking
• 13:52
  Speaker 1: about with carbs pasta obviously, are we talking about rice, potatoes,
• 13:55
  Speaker 1: this type of stuff.
• 13:57
  Speaker 2: Yeah, So the three main sources of galleries are rotein, carbohydrates,
• 14:01
  Speaker 2: and fats and fats. For people who are insulin sensitive, sorry,
• 14:09
  Speaker 2: insulin resistant, fats are better. Fats are better. Fats and
• 14:13
  Speaker 2: protein are much better choice. Carbs are potatoes, rice, pasta, roots, fruits,
• 14:22
  Speaker 2: you know, especially things like juice. Juice is basically sugar,
• 14:27
  Speaker 2: any any kind of you know. The way I explain it,
• 14:30
  Speaker 2: Mike is if you take a carrot and eat it,
• 14:32
  Speaker 2: it's not that sweet. But if you grind it up,
• 14:35
  Speaker 2: if you juice it, it turns it pretty sweet. Carrot
• 14:37
  Speaker 2: juice is sweeter than the carrot let me explain it
• 14:41
  Speaker 2: this way. So those long molecules that are the carbohydrates,
• 14:46
  Speaker 2: like wood, you know, cellulose is a carbohydrate, but we
• 14:52
  Speaker 2: can't digest it, but that's energy. And by the same token, wheat,
• 14:57
  Speaker 2: and you know, the seeds and the roots, and well
• 15:03
  Speaker 2: that's what most of it is. Potatoes, rice, these are
• 15:06
  Speaker 2: seeds and sorry, pasta and rice, these are seeds and potato.
• 15:12
  Speaker 2: You know, bakery, you know things that come that are
• 15:15
  Speaker 2: made of dough. These are all carbohydrates. And then the
• 15:19
  Speaker 2: sugars are the same molecules but chopped up much smaller,
• 15:23
  Speaker 2: and so they just taste sweeter. But it's the same thing.
• 15:27
  Speaker 2: So you have this range of carbohydrates everywhere from very
• 15:31
  Speaker 2: starchy things that have no sweetness all the way to
• 15:34
  Speaker 2: honey and fruit does. And all of that is carbs,
• 15:37
  Speaker 2: and you should, you should really start to lower it.
• 15:40
  Speaker 2: Now here, let me, do you want to dive into
• 15:43
  Speaker 2: the diet thing, because it's pretty simple. There are a
• 15:45
  Speaker 2: couple important things to remember about diet as you age.
• 15:49
  Speaker 2: Number one, most people under forty you probably get too
• 15:53
  Speaker 2: much protein, and most people over fifty don't get enough.
• 15:58
  Speaker 2: So each deck you go after fifty, you need more protein.
• 16:04
  Speaker 2: Just to make it as simple as I can, most
• 16:07
  Speaker 2: people over fifty should be getting one hundred to two
• 16:10
  Speaker 2: hundred grams of protein every day of any kind. We'll
• 16:14
  Speaker 2: talk about that in a second. But one hundred grams, now,
• 16:17
  Speaker 2: it's not that hard to count. Here's a here's a
• 16:21
  Speaker 2: drink I have every day gives me thirty grams of protein,
• 16:26
  Speaker 2: and it's way protein, which is best, especially if you're bodybuilding,
• 16:30
  Speaker 2: if you're lifting weights, you want way protein. It's just
• 16:33
  Speaker 2: the most effective. But if in case you're vegan, which
• 16:37
  Speaker 2: I've been vegan for forty years, but I've changed recently
• 16:39
  Speaker 2: just to have this stuff, there's vegetarian sources of protein.
• 16:44
  Speaker 2: There's plenty of them. So is a big one, but
• 16:47
  Speaker 2: there are many. There are others, and you can find
• 16:51
  Speaker 2: them online. I actually have a list of them on
• 16:53
  Speaker 2: my website. Protein is part of the foundation of building
• 16:56
  Speaker 2: and maintaining muscle, which is a big part of this program,
• 16:59
  Speaker 2: and we're going to talk about that in a minute.
• 17:01
  Speaker 2: So get your protein however you like, but get it.
• 17:05
  Speaker 2: One third of your calories should be protein, and if
• 17:09
  Speaker 2: you're very small and light, you'd get about one hundred
• 17:14
  Speaker 2: calories a day. And if you're a big person and
• 17:17
  Speaker 2: you're really working out, you get about two hundred and
• 17:19
  Speaker 2: most of us are somewhere in between. So you and
• 17:22
  Speaker 2: I we should be shooting for about one hundred and
• 17:24
  Speaker 2: thirty grams of protein every day. I may have said
• 17:30
  Speaker 2: calories before one hundred and thirty one hundred and forty
• 17:33
  Speaker 2: hundred and fifty grams, and then as we get older,
• 17:36
  Speaker 2: we want to move that up so that in your
• 17:38
  Speaker 2: seventies you want to add another twenty grams. I'm not
• 17:42
  Speaker 2: saying it's fun and I'm not saying it's easy, but
• 17:48
  Speaker 2: that's just what the data shows, right that the older
• 17:51
  Speaker 2: you are, the more protein you need. Now, if you're
• 17:55
  Speaker 2: getting roughly thirty percent of your calories from protein, you
• 18:00
  Speaker 2: know meats, beans like soy beans, soy protein, nuts have
• 18:10
  Speaker 2: a lot of protein, and there's some other vegetable sources
• 18:14
  Speaker 2: peanuts and so forth. These and a lot of eggs.
• 18:19
  Speaker 2: The white is the protein in the eggs. Eggs are fine.
• 18:22
  Speaker 2: Eggs don't have a there's no cholesterol problem with eggs.
• 18:25
  Speaker 2: There's no stigma about eggs. You can have whatever as
• 18:27
  Speaker 2: many eggs as you like. If you're getting a third
• 18:31
  Speaker 2: of your calories from as protein. It's going to be
• 18:36
  Speaker 2: hard to screw up the rest because it's kind of
• 18:39
  Speaker 2: impossible and uncomfortable to get sixty percent of your calories
• 18:44
  Speaker 2: from oil from fat, and then by the same token,
• 18:47
  Speaker 2: it's hard to have the rest of your calories from
• 18:50
  Speaker 2: you know, rice and pasta and French fries and so forth.
• 18:54
  Speaker 2: So though the other two macronutrient groups will balance themselves out,
• 18:59
  Speaker 2: you don't have to pay that much attention to them.
• 19:01
  Speaker 2: But of course you could pay a lot of attention
• 19:03
  Speaker 2: to the total amount of calories you consume. Right, we
• 19:09
  Speaker 2: want to consume enough calories to support us, but not
• 19:12
  Speaker 2: to give us an excess that could cause our systems
• 19:16
  Speaker 2: to store to store those calories as fat. Right, So
• 19:21
  Speaker 2: the one thing I do about it and I don't.
• 19:22
  Speaker 2: I'm not pushing too much on diet. I want people to,
• 19:25
  Speaker 2: just as you and I have discussed, keep your diet.
• 19:28
  Speaker 2: It's fine, don't worry about your diet. Let's let's get
• 19:30
  Speaker 2: in the gym and build some muscle. Let's let's work.
• 19:32
  Speaker 2: But let's work on losing a bit of fat. And
• 19:36
  Speaker 2: a good way to do that is don't get full,
• 19:41
  Speaker 2: don't sit at the table and take the extra five
• 19:44
  Speaker 2: or six bites at the end that you normally do
• 19:47
  Speaker 2: on automatic, because your hand seems to be doing it
• 19:50
  Speaker 2: all by itself. Your hand is just magically putting stuff
• 19:54
  Speaker 2: in your mouth, and even when you say I'm kind
• 19:57
  Speaker 2: of full, your hand keeps going.
• 20:00
  Speaker 1: Right, it's there, it's there, David.
• 20:02
  Speaker 2: You know it's on the plate. It's on the plate.
• 20:05
  Speaker 2: It's you know, it's not gonna eat itself, right right,
• 20:11
  Speaker 2: So don't do that. Back away from that, it's the
• 20:13
  Speaker 2: easiest way to get fewer calories is just have a
• 20:17
  Speaker 2: smaller meal, put it aside, have it later, have it
• 20:22
  Speaker 2: for their next meal, put it in the fridge if
• 20:24
  Speaker 2: you're at the restaurant, take it home. Don't have those
• 20:27
  Speaker 2: last five to ten bites that are just automatic. Junk eating,
• 20:32
  Speaker 2: cut out junk sugar, cut out, junk drinking, and junk overeating.
• 20:41
  Speaker 2: These things are the easiest to cut. Does that make sense? Also,
• 20:47
  Speaker 2: I really encourage people never be full. Never be sitting
• 20:50
  Speaker 2: at a table. You stand up from the table and go, oh,
• 20:52
  Speaker 2: I'm full, I feel full. You don't need that. It
• 20:56
  Speaker 2: stretches your stomach, skin, It turns you into one of
• 20:59
  Speaker 2: these people that you see when you go on a cruise,
• 21:02
  Speaker 2: let's back away from being full. Let's just stop, you know,
• 21:06
  Speaker 2: two thirds of the way through your normal eating regime.
• 21:10
  Speaker 2: Just stop, put it away for later, all right. So
• 21:14
  Speaker 2: that's most of diet. Diet is actually pretty simple, and
• 21:17
  Speaker 2: it's one of the least things I worry about. What
• 21:19
  Speaker 2: I need people to do is lose fat and gain muscle.
• 21:26
  Speaker 2: We're gonna lose fat by drinking plenty of water and
• 21:29
  Speaker 2: just having fewer calories. So we've discussed a little bit
• 21:31
  Speaker 2: of that. It's okay to be hungry more often, but
• 21:34
  Speaker 2: it's not okay to fast fasting. We'll take calories out
• 21:38
  Speaker 2: of your muscle and start to delete the gains you've
• 21:42
  Speaker 2: made in the gym.
• 21:43
  Speaker 1: Just before you move on. You said there, Yeah, you
• 21:46
  Speaker 1: made a comment there about water. How much waterpriate?
• 21:50
  Speaker 2: Nobody knows, just people just under drink. I think, I
• 21:54
  Speaker 2: think replace whatever you normally. You know, if you're hungry,
• 21:57
  Speaker 2: have a glass of water, it'll go away. Just think
• 22:00
  Speaker 2: more about replacing everything else you put in your mouth
• 22:04
  Speaker 2: with water, and it just in general, it's just a
• 22:07
  Speaker 2: general concept. I often think in the middle of the afternoon, boy,
• 22:10
  Speaker 2: I'd like a snack and I go have just a
• 22:12
  Speaker 2: glass of water and I'm done. It's fine. If you're
• 22:15
  Speaker 2: an athlete, you need more. Everybody knows this, so you know,
• 22:18
  Speaker 2: stay hydrated, stay a little bit over hydrate. If your
• 22:22
  Speaker 2: pe if your p is clear, that's all you need. Right.
• 22:25
  Speaker 2: The more yellow your pea is, the more you should drink. Easy, right,
• 22:29
  Speaker 2: just keep these things simple. Now you've started your fitness
• 22:33
  Speaker 2: journey with me, so I'm kind of I think the
• 22:36
  Speaker 2: fat is a big issue for a lot of people.
• 22:37
  Speaker 2: I don't want to say that you can magically lose
• 22:41
  Speaker 2: thirty forty fifty pounds that you have gained over the
• 22:44
  Speaker 2: last twenty thirty forty years. Okay. And the one thing
• 22:48
  Speaker 2: about dieting is that six is that ninety eight percent
• 22:53
  Speaker 2: of diets work in the first six months. Ninety almost
• 22:58
  Speaker 2: all diets were It doesn't matter what the diet is.
• 23:00
  Speaker 2: All diets work in the first six months because people
• 23:02
  Speaker 2: are paying attention and they're using the scale, and they're encouraged,
• 23:06
  Speaker 2: and they lose ten pounds or fifteen or maybe twenty pounds.
• 23:10
  Speaker 2: After that, ninety eight percent of diets fail inside of
• 23:14
  Speaker 2: two years. Almost no one keeps it off. This is
• 23:18
  Speaker 2: going to resonate with a lot of people watching. They've
• 23:20
  Speaker 2: been up and down. You've been up and down a bit.
• 23:23
  Speaker 1: Well, actually since I came dye and I've stayed dying
• 23:27
  Speaker 1: and I have not you know, I'm not religious about it,
• 23:32
  Speaker 1: but I am not consuming sugar. I'm just you know,
• 23:37
  Speaker 1: maybe occasionally the odd little thing, but it's very occasional,
• 23:40
  Speaker 1: and I'm just not going to put that but I'm
• 23:42
  Speaker 1: not going to put myself back in that position. So
• 23:44
  Speaker 1: now I'm at the point where I want to rebuild
• 23:48
  Speaker 1: some of the strength that I used to have, and
• 23:51
  Speaker 1: I'd like to be cycling again and able to do
• 23:54
  Speaker 1: that again at a sort of level that I'm let's
• 23:58
  Speaker 1: say is appropriate, Its appropriate, Let's put it that way.
• 24:02
  Speaker 2: A lot of people sort of finish their diet and
• 24:05
  Speaker 2: think they've done it, and they don't necessarily go back
• 24:09
  Speaker 2: to their old habits. Even people who are strong willed
• 24:12
  Speaker 2: like you, managed to maintain their diets, the weight still
• 24:17
  Speaker 2: comes back. Why Because this is an endochronology situation. This
• 24:24
  Speaker 2: is your endocrine situation. This is your endocrine system saying
• 24:29
  Speaker 2: it wants the weight back because it's been on for
• 24:32
  Speaker 2: twenty years. The longer you've held the weight, the harder
• 24:37
  Speaker 2: it is to keep off, and so study after study
• 24:40
  Speaker 2: after study shows that it's very difficult. It kind of
• 24:44
  Speaker 2: gets increasingly difficult to keep the weight off. Now in
• 24:46
  Speaker 2: your case, it's a little different because you didn't have
• 24:49
  Speaker 2: You weren't carrying that weight for twenty years, right right.
• 24:52
  Speaker 2: You got heavy and you unloaded that by cutting sugar.
• 24:58
  Speaker 2: That's a temporary thing. A lot of people will gain
• 25:02
  Speaker 2: one or two pounds a year starting at about age thirty,
• 25:05
  Speaker 2: and by the time they're fifty, they are twenty to
• 25:08
  Speaker 2: forty pounds overweight. This is very common. Okay. This is
• 25:12
  Speaker 2: not going to melt away with some magic diet in
• 25:15
  Speaker 2: six months and stay off. This is going to be
• 25:17
  Speaker 2: hard to keep off. And the one thing we know
• 25:20
  Speaker 2: is that exercise really adds to your Really, you can't
• 25:25
  Speaker 2: do it. You can't keep the weight off without exercise. Okay.
• 25:32
  Speaker 2: This is critical because so many people do go up
• 25:34
  Speaker 2: and down and they try to, you know, different diets,
• 25:37
  Speaker 2: and they think it's the new diet that will do it.
• 25:39
  Speaker 2: It's not. It's just that it's really hard to keep
• 25:42
  Speaker 2: the weight off and you have to become, you know,
• 25:45
  Speaker 2: a professional yoga instructor. If you've lost fifty pounds and
• 25:48
  Speaker 2: you want to keep it off, You're going to be
• 25:50
  Speaker 2: spending a lot of time. It's harder and harder and
• 25:53
  Speaker 2: harder to keep it off and to prevent it from
• 25:57
  Speaker 2: coming back. But people who have twenty or thirty house louse,
• 26:00
  Speaker 2: you can do it. But you've got to get serious now. Now,
• 26:04
  Speaker 2: can we talk about exercise?
• 26:06
  Speaker 1: Well, do you want to talk about exercise now or
• 26:07
  Speaker 1: do you want to talk about bone density? Before we
• 26:09
  Speaker 1: talked about exercise.
• 26:10
  Speaker 2: Yes, excellent, Yes I do right now. So you again,
• 26:17
  Speaker 2: we have to adjust our thinking for osteoporosis and bone
• 26:24
  Speaker 2: density because it's not what you've been told. You've been
• 26:27
  Speaker 2: told that your bone density is maximum at age twenty
• 26:30
  Speaker 2: or eighteen or something, and then it just gets lower
• 26:33
  Speaker 2: and lower. And it's pretty complex. And I'm qualified to
• 26:38
  Speaker 2: talk about this because I've had osteoporosis since I was
• 26:41
  Speaker 2: about fifty years old. I had this in my right
• 26:49
  Speaker 2: hip for five years. This is called a nail piece
• 26:53
  Speaker 2: of titanium, and I've got the other one is still
• 26:55
  Speaker 2: in so I have broken both hips. That's a that's
• 26:59
  Speaker 2: a diagnosis of osteoporosis. It may have had something to
• 27:04
  Speaker 2: my to do with my diet. I ate a low
• 27:06
  Speaker 2: protein diet most of my life. But it's not clear
• 27:09
  Speaker 2: because we don't know much about osteoporosis in men. But
• 27:11
  Speaker 2: what we do know overall, Mike is a you can
• 27:14
  Speaker 2: build bone. You can really build bone in your sixties, seventies,
• 27:18
  Speaker 2: and eighties, but you have to give your bones that
• 27:22
  Speaker 2: stimulus that tells it to grow. There's no magic pills. Now,
• 27:27
  Speaker 2: there are some pills and you've probably heard of them, Prolia, Boneva, Fossamax.
• 27:33
  Speaker 2: Have you heard of any of those?
• 27:35
  Speaker 1: I haven't personally, but others may have.
• 27:37
  Speaker 2: Yes, these are heavily marketed drugs that just to give
• 27:42
  Speaker 2: a quick explanation, there's there are hormones signaling molecules in
• 27:50
  Speaker 2: your body that say build bone, and there are other
• 27:52
  Speaker 2: hormones that say take bone away. And this is part
• 27:56
  Speaker 2: of the remodeling machinery that helps you do what you
• 28:02
  Speaker 2: need to do, build bone where it's needed. Your body responds.
• 28:05
  Speaker 2: If you're a tennis player, you the bones of your
• 28:07
  Speaker 2: right arm or your hitting arm are stronger and bigger
• 28:11
  Speaker 2: than the other arm. Or if you're if you're a
• 28:13
  Speaker 2: bowler or a golfer, your bones will remodel. And if
• 28:18
  Speaker 2: you are always doing heavy exercise, for instance, you know
• 28:22
  Speaker 2: I carry groceries up many floors of stairs, so I
• 28:26
  Speaker 2: carry very heavyweight fifty sixty up to seventy pounds on
• 28:29
  Speaker 2: my back up twenty seven floors. Your bones will start
• 28:33
  Speaker 2: to remodel. And the mechanism for that is that that
• 28:39
  Speaker 2: there's less signal saying take bone away and more signals
• 28:43
  Speaker 2: saying add bone. I'm not going to get technical about it.
• 28:48
  Speaker 2: These drugs reduce the signal that says take bone away.
• 28:54
  Speaker 2: That's what they do, and they and they lead to
• 29:00
  Speaker 2: very very fragile bones. It's sad to see the fractures
• 29:06
  Speaker 2: that these people have. They don't really help. Doctors are
• 29:10
  Speaker 2: prescribing them like candy. It's a huge money making business.
• 29:15
  Speaker 2: And all of these they're all called mostly that comes
• 29:18
  Speaker 2: under the name of this. Phosphonates are really bad unless
• 29:23
  Speaker 2: you have to be bedridden, maybe, but they really don't
• 29:27
  Speaker 2: provide much benefit. They provide a lot of profit, and
• 29:31
  Speaker 2: they're far less effective than working out and stressing your
• 29:35
  Speaker 2: bones and using your own androcrine system to build bone
• 29:40
  Speaker 2: naturally so that you do with Wade and I want
• 29:44
  Speaker 2: to explain about Wade. If walking all day, if staying
• 29:50
  Speaker 2: on your feet all day helped you build enough muscle
• 29:53
  Speaker 2: and bone to be protected in your later years. We
• 29:56
  Speaker 2: know it because all of the cleaning ladies and people
• 30:00
  Speaker 2: work to factories and grocery store workers would all live longer,
• 30:03
  Speaker 2: and they don't. That's what doesn't work is normal body weight.
• 30:10
  Speaker 2: You have to really stress your system, your bones, and
• 30:14
  Speaker 2: your muscles to build those things. We have to go
• 30:17
  Speaker 2: to weight bearing exercise to build the bone and muscle
• 30:22
  Speaker 2: required to be strong. So one way to think about
• 30:27
  Speaker 2: it is in your sixties, seventies, eighties, you are losing
• 30:31
  Speaker 2: bone and muscle. It's very hard to keep right. Every
• 30:36
  Speaker 2: decade you tend to be ten percent lower on these things.
• 30:42
  Speaker 2: And the only way to be strong is to get
• 30:47
  Speaker 2: ahead of that and to be stronger next year than
• 30:50
  Speaker 2: you are now, to be stronger now than you were
• 30:53
  Speaker 2: last year. Who who's watching this is stronger today than
• 30:59
  Speaker 2: you were a year ago. Probably not very many people, right,
• 31:06
  Speaker 2: one year at a time. We are wasting away, and
• 31:09
  Speaker 2: that is why people in their eighties are so frail,
• 31:12
  Speaker 2: and that is why after age seventy you have a
• 31:16
  Speaker 2: twenty five chance of falling and breaking a bone. It's
• 31:19
  Speaker 2: usually the hip, the head of the femur, and fifty
• 31:24
  Speaker 2: percent of those falls result in death within five years
• 31:28
  Speaker 2: because you just can't recover from that when you're that age.
• 31:31
  Speaker 1: And sorry, the additional problem is it's not just the
• 31:35
  Speaker 1: results in death in the next five years. You are
• 31:39
  Speaker 1: requiring care during that time.
• 31:41
  Speaker 2: You're dependent, you're a burden, you have no way to
• 31:45
  Speaker 2: make money, you have no that's right, that's right, you're
• 31:49
  Speaker 2: a victim, and it just it just gets worse and
• 31:51
  Speaker 2: worse and worse. I mean, those five years are the
• 31:54
  Speaker 2: most expensive and the worst years of your life, and
• 31:59
  Speaker 2: you can prevent it by working backwards and building the agility, balance,
• 32:05
  Speaker 2: own and muscle to prevent it. So that's why you
• 32:10
  Speaker 2: and I are working on these special exercises for longevity
• 32:15
  Speaker 2: that are very different from what people would do in
• 32:17
  Speaker 2: the gym. In the gym, you're looking for these big
• 32:19
  Speaker 2: muscle groups and you kind of want this V shape
• 32:22
  Speaker 2: and big shoulders, and you want to look manly or
• 32:25
  Speaker 2: you want to look strong, and that's really not what
• 32:28
  Speaker 2: we're doing in helping people prepare or really build a
• 32:38
  Speaker 2: foundation for getting older and for being stronger. Every year. Seriously,
• 32:44
  Speaker 2: I want you. I think you will be stronger a
• 32:47
  Speaker 2: year from now than you are now, right, And you're
• 32:51
  Speaker 2: going to have to keep that and you're going to
• 32:53
  Speaker 2: keep that up. And it's not going to be no
• 32:56
  Speaker 2: surprise that it's going to take more and more hours
• 32:59
  Speaker 2: per week to do that as you get older. And
• 33:05
  Speaker 2: it works. It works. If you can prioritize your schedule
• 33:09
  Speaker 2: to be stronger each year than you were last year.
• 33:13
  Speaker 2: You're going to be an asset in your sixties, seventies,
• 33:16
  Speaker 2: and eighties. You're going to be the oldest person in
• 33:18
  Speaker 2: the gym rather than the youngest person in the nursing home.
• 33:24
  Speaker 2: That's a choice you can make, but you will have
• 33:25
  Speaker 2: to dedicate more and more and more time to doing
• 33:28
  Speaker 2: it because the magic pill doesn't exist.
• 33:32
  Speaker 1: I mean, we probably shouldn't underestimate that. That is. That's
• 33:35
  Speaker 1: a hard choice to make for people, whether fifty and
• 33:39
  Speaker 1: to think, oh, I've got forty years anadim, Why am
• 33:41
  Speaker 1: I worrying about this now?
• 33:44
  Speaker 2: It's an emergency. If you read the book, if you
• 33:47
  Speaker 2: start to learn about this stuff, you start now. Every
• 33:51
  Speaker 2: day you wait is a gram of muscle you lose,
• 33:55
  Speaker 2: and it is much harder to get back you've got
• 33:58
  Speaker 2: to get on a weight loss program overweight, and you've
• 34:00
  Speaker 2: got to get on a muscle building program. If you
• 34:03
  Speaker 2: want to be strong in your later years, you have
• 34:06
  Speaker 2: to do it now. There is no magic pill. So
• 34:11
  Speaker 2: let's go through some of this exercise stuff. Let's just
• 34:15
  Speaker 2: start with some basic concepts of exercise because a lot
• 34:20
  Speaker 2: of people haven't picked up a weight in twenty or
• 34:22
  Speaker 2: thirty years and never really were into bodybuilding. Okay, so
• 34:26
  Speaker 2: number one, number one, The easiest way to get hurt
• 34:30
  Speaker 2: is to overdo it, especially for former athletes like you
• 34:33
  Speaker 2: and me. You know, I started this grip training a
• 34:40
  Speaker 2: couple of months ago, and I was doing it all day,
• 34:43
  Speaker 2: every day. Whenever I took a walk or rode on
• 34:46
  Speaker 2: a bus or went anywhere, I was probably doing this
• 34:49
  Speaker 2: two hours a day. And I got tennis elbow from that,
• 34:51
  Speaker 2: and I still have it. It's easy to overdo it
• 34:55
  Speaker 2: and get hurt, and that'll set you back much farther.
• 34:59
  Speaker 2: And if you just go slowly and steadily, and that's
• 35:02
  Speaker 2: what we're doing. You and I are working on putting slow,
• 35:05
  Speaker 2: careful foundations down and don't have any pain. So any
• 35:12
  Speaker 2: sign of pain is a signed to stop immediately back
• 35:15
  Speaker 2: off right.
• 35:17
  Speaker 1: Now, just kind of just let me just ask you
• 35:19
  Speaker 1: about that, because what do you mean by pin? You know,
• 35:23
  Speaker 1: for example, if if I've pain for a long walk,
• 35:29
  Speaker 1: un at the end of the day, I'm sitting on
• 35:30
  Speaker 1: my legs are a bit achy, or maybe my lower
• 35:33
  Speaker 1: box a bit achy, is that pin or what? What
• 35:36
  Speaker 1: what do you mean by pin?
• 35:37
  Speaker 2: Yeah, I mean the pain that you might experience when
• 35:40
  Speaker 2: you're we're talking about lifting weights. I'm telling you right now,
• 35:43
  Speaker 2: I'm telling everybody right now. Walking doesn't do it. The
• 35:47
  Speaker 2: walking people are using walkers when they're seventy five and
• 35:52
  Speaker 2: they're in a wheelchair when they're eighty five. Walking is
• 35:56
  Speaker 2: not weight bearing. Each leg, your legs, your individual one
• 36:02
  Speaker 2: leg is designed to hold your entire body weight, right,
• 36:07
  Speaker 2: So if you load it into a a machine that
• 36:11
  Speaker 2: let you push your body weight, that would be nothing.
• 36:13
  Speaker 2: That's what you do every day with one leg. You
• 36:16
  Speaker 2: have to you have to add more to it than
• 36:18
  Speaker 2: that to start stressing and growing bone and so your
• 36:22
  Speaker 2: arms don't handle your body weight. And that's why push
• 36:25
  Speaker 2: ups work, because you are pushing your body weight is
• 36:28
  Speaker 2: more than your arms are used to doing. But we
• 36:33
  Speaker 2: have to stress with weight and I want to go
• 36:36
  Speaker 2: through some of that. Uh, the two most the two
• 36:43
  Speaker 2: leading indicators who the two leading indicators of how long
• 36:47
  Speaker 2: you will live are grip strength and VO two max.
• 36:54
  Speaker 2: So let's break that down a second. Okay, grip stress.
• 37:00
  Speaker 2: Grip strength is a critical indicator of the length of
• 37:04
  Speaker 2: your life. Why because except for people who die from cancer,
• 37:10
  Speaker 2: people have accidents and those lead, as we've shown, to
• 37:16
  Speaker 2: some terminal condition. They they you don't recover from accidents,
• 37:20
  Speaker 2: and so grip strength helps you. If you have grip strength,
• 37:25
  Speaker 2: that means you've been doing the things necessary to be
• 37:29
  Speaker 2: strong and agile. And I would also say balance because
• 37:32
  Speaker 2: tripping and tripping going in particular going down is what
• 37:38
  Speaker 2: causes a lot of the falls going down, the last step,
• 37:42
  Speaker 2: getting out of a car, going down a curb. These
• 37:48
  Speaker 2: movement down. If you ask people in their seventies what's
• 37:52
  Speaker 2: really hard to do, they'll tell you walking down hill,
• 37:55
  Speaker 2: the back of the leg muscles is very details quicker
• 38:01
  Speaker 2: than the front and the quads. So that's where you
• 38:05
  Speaker 2: can get out of balance. You can get it in
• 38:07
  Speaker 2: a little trouble and then you fall over or you
• 38:10
  Speaker 2: reach for something and you try to grab your way
• 38:12
  Speaker 2: out but you don't have the grip strength. So that's
• 38:16
  Speaker 2: why grip strength is really important, and we work on it,
• 38:19
  Speaker 2: not just with I'm going to stick with grip strength,
• 38:22
  Speaker 2: not just with these, but we work on it with
• 38:27
  Speaker 2: simple things like dead hands. You know, you just hang
• 38:31
  Speaker 2: from a bar. Have you tried that. We've talked a
• 38:34
  Speaker 2: bit about it. Yes, have you tried it? Dead hang?
• 38:38
  Speaker 1: Yet, I've tried it dead hang? Yes?
• 38:40
  Speaker 2: How long did you last?
• 38:42
  Speaker 1: I can't remember. Not very long.
• 38:45
  Speaker 2: Right, it's going to be twenty to thirty seconds at
• 38:47
  Speaker 2: the beginning, right, I'm up to one minute. One minute
• 38:51
  Speaker 2: is hard and it really trains your grip, so dead hang.
• 38:58
  Speaker 2: And I'm going to give other exercises that are very
• 39:00
  Speaker 2: helpful for trading your grip naturally. And then this kind
• 39:04
  Speaker 2: of stuff. This you would do maybe twice a day,
• 39:06
  Speaker 2: just for a little extra or a little maintenance, maybe
• 39:09
  Speaker 2: on a day when you're not in the gym. This
• 39:12
  Speaker 2: is not the primary way you want to get groups straight.
• 39:15
  Speaker 2: So I want and we've talked about this, Mike Nobody.
• 39:20
  Speaker 2: People in the UK, people in most places don't have
• 39:23
  Speaker 2: a lot of room. They don't live in giant homes
• 39:26
  Speaker 2: with their own home gyms. Although you can join a
• 39:29
  Speaker 2: Facebook group showing people building amazing home gyms. That's pretty
• 39:33
  Speaker 2: astounding to see what people do. But most of us
• 39:36
  Speaker 2: we don't have room for a home gym. Some of
• 39:39
  Speaker 2: us might have a garage where we could do some
• 39:42
  Speaker 2: stuff and a lot of other Most of us have
• 39:43
  Speaker 2: access to a real gym, which is even better. But
• 39:49
  Speaker 2: I'm asking for you were getting to you know, what
• 39:52
  Speaker 2: does it take thirty minutes a day weightlifting thirty minutes
• 39:58
  Speaker 2: every single day. Become a daily athlete and do thirty
• 40:02
  Speaker 2: minutes of weight lifting, weight bearing exercise and then three
• 40:08
  Speaker 2: times cardio. Because the second most important indicator of the
• 40:15
  Speaker 2: length of your life is VO two max. That is
• 40:20
  Speaker 2: your peak performance. That is your ability to to use
• 40:30
  Speaker 2: oxygen efficiently and when you're out of breath, if you've
• 40:34
  Speaker 2: if you've you've done a lot of cycling, probably probably
• 40:37
  Speaker 2: probably running. I'll use running as an example because it's
• 40:40
  Speaker 2: a good way to calibrate. Everybody understands it if you
• 40:43
  Speaker 2: can run them. If you're fifty sixty and you can
• 40:47
  Speaker 2: run a mile under twelve minutes, that's pretty good, right.
• 40:53
  Speaker 2: But let's say you can Let's say, whoever you are,
• 40:56
  Speaker 2: you can run a mile in X number of minutes, right,
• 41:00
  Speaker 2: and that's as good as you can do. That's fine.
• 41:03
  Speaker 2: But you can train and I do it using half
• 41:06
  Speaker 2: mile intervals as fast as I can go half mile.
• 41:10
  Speaker 2: That usually takes me about five minutes. And you train
• 41:13
  Speaker 2: doing those and then you'll find that after a couple
• 41:16
  Speaker 2: of weeks of that, your mile time will come down.
• 41:20
  Speaker 2: And if you can get your mile time down, and
• 41:22
  Speaker 2: I don't care if it's in the swimming pool or
• 41:26
  Speaker 2: cycling or you know, whatever your sport is, that's fine,
• 41:29
  Speaker 2: whatever your endurance sport is, if you can get your
• 41:33
  Speaker 2: mile time down, start to work it down. That will
• 41:37
  Speaker 2: that's an indicator that your VO two max is going up,
• 41:41
  Speaker 2: and that is the kind of thing that will help
• 41:43
  Speaker 2: you stay healthier longer. I'm not asking people to become
• 41:49
  Speaker 2: hardcore runners or specialists or do a lot of mileage.
• 41:52
  Speaker 2: I'm asking people to do what we call zone three work.
• 41:57
  Speaker 2: Zone one is walking. Zone two is working. But you're
• 42:03
  Speaker 2: still able to talk. So if you can, if you
• 42:06
  Speaker 2: imagine walking very fast or hiking pretty hard, how hard
• 42:11
  Speaker 2: can you walk or hike or bike ride still be
• 42:14
  Speaker 2: able to talk but you're still breaking a sweat that's
• 42:19
  Speaker 2: zone two and zone two you can't do it for
• 42:22
  Speaker 2: more than about two hours. You can do. Zone two
• 42:25
  Speaker 2: is about you're pretty much out of gas after two hours.
• 42:29
  Speaker 2: If you can keep going after two hours and do
• 42:31
  Speaker 2: three hours, you're in zone one, right and then and
• 42:36
  Speaker 2: then zone three is what you can do over two
• 42:41
  Speaker 2: to five minutes and have the tank empty, you can't
• 42:45
  Speaker 2: go anymore. So for me, it's for my zone two activity.
• 42:49
  Speaker 2: It's a half mile run on a track, and I
• 42:52
  Speaker 2: can do that just about four minutes and forty seconds.
• 42:56
  Speaker 2: I think four minutes and thirty one seconds is my
• 42:58
  Speaker 2: best one, and I'm always trying to take that down
• 43:01
  Speaker 2: by a couple of seconds. And that's your Zone three
• 43:06
  Speaker 2: performance indicator, and that's the one you want to take
• 43:09
  Speaker 2: down because that will really help your VO two max
• 43:13
  Speaker 2: go up. And then zone one. Zone four is your sprint.
• 43:19
  Speaker 2: How what can you do in fifteen to twenty seconds
• 43:24
  Speaker 2: and you're completely shot, You have nothing left in fifteen
• 43:27
  Speaker 2: to twenty like a two hundred meter dash. That's the
• 43:31
  Speaker 2: zone four okay, which most people don't have to do
• 43:35
  Speaker 2: really ever, But you need to spend some time in
• 43:38
  Speaker 2: zone three, which is we call it the four by four,
• 43:42
  Speaker 2: you do the hardest thing you can. It could be
• 43:44
  Speaker 2: running up a hill, it could be swimming, it could
• 43:48
  Speaker 2: be hiking as hard as you possibly can. So you're
• 43:51
  Speaker 2: dead by the time you're at four minutes, five minutes,
• 43:55
  Speaker 2: and then four or five minutes relaxed, we'll shake it off,
• 43:59
  Speaker 2: walk around, cover, have a drink again, four minutes as
• 44:03
  Speaker 2: hard as you possibly can. So you're done and you
• 44:05
  Speaker 2: know you're walking. You're looking at your watch. So you
• 44:08
  Speaker 2: do that four times, or by four you do four
• 44:11
  Speaker 2: minutes on, four minutes off, four minutes on, four minutes off.
• 44:15
  Speaker 2: You do that four times, and that's a really good
• 44:18
  Speaker 2: Zone three workout. That will increase your VO two max.
• 44:23
  Speaker 2: And if you do that once a week, that will
• 44:26
  Speaker 2: increase it. That will increase your life And I don't
• 44:28
  Speaker 2: care what your time is. If you're increasing it, that
• 44:32
  Speaker 2: will increase your lifespan and health span. That's one of
• 44:36
  Speaker 2: the biggest things you can do is start wherever you
• 44:39
  Speaker 2: are and I don't care if it takes you fifteen
• 44:42
  Speaker 2: minutes to run a mile. If you can get that down,
• 44:47
  Speaker 2: you are extending your life, all right. So we've covered
• 44:53
  Speaker 2: grip strength and VO two max, which are the two
• 44:56
  Speaker 2: biggest indicators of life of hell span. All right, now
• 45:02
  Speaker 2: I want to talk about some of the exercises you
• 45:05
  Speaker 2: and I are working on. Okay, so just to stay
• 45:07
  Speaker 2: with the grip exercises. I think it makes sense for
• 45:10
  Speaker 2: people to have a couple things at home. You don't
• 45:13
  Speaker 2: need a lot. Did you order the steps that we talked.
• 45:16
  Speaker 1: About, Yes, I have, yes, So I don't.
• 45:19
  Speaker 2: Have those steps. Those are really great. They're a step
• 45:23
  Speaker 2: that you get from Amazon that gives you two six,
• 45:26
  Speaker 2: eight and ten inches so that you can use for
• 45:29
  Speaker 2: stepping up and down, and you can take them off
• 45:31
  Speaker 2: and adjust them. I don't have that. I have a box.
• 45:34
  Speaker 2: I have different boxes, but I do have this set
• 45:40
  Speaker 2: of adjustable dumbbells. Dumb bills are fantastic. Dumbbells are one
• 45:45
  Speaker 2: of the best investments you can make. You're gonna use
• 45:48
  Speaker 2: dumbbells for the rest of your life. And these are
• 45:52
  Speaker 2: these are adjustable. You adjust them this way and you
• 45:56
  Speaker 2: can put on as much weight as you want. So
• 46:01
  Speaker 2: I can.
• 46:01
  Speaker 3: Adjust this and get fifteen pounds, and there's fifteen pounds.
• 46:11
  Speaker 1: Okay, very cool, And then you.
• 46:14
  Speaker 2: Go all the way up to fifty two and a
• 46:18
  Speaker 2: half pounds for each hand, and you'd say, well, that's crazy,
• 46:22
  Speaker 2: who's ever going to lift fifty two and a half pounds,
• 46:25
  Speaker 2: But in fact, we do this farmer carry exercise. I'll
• 46:29
  Speaker 2: try to show now or you load up with whatever
• 46:33
  Speaker 2: you can do again, don't overdo it.
• 46:37
  Speaker 3: But I'll just put twenty five pounds in.
• 46:39
  Speaker 4: Each hand, and.
• 46:51
  Speaker 3: So can you see me?
• 46:52
  Speaker 2: So we just carry the weight, Relax your shoulders, keep
• 46:57
  Speaker 2: your spine straight up and down, and just walk around
• 47:00
  Speaker 2: and carry the wave. Now you'll find that twenty five
• 47:06
  Speaker 2: pounds in each hand. This is fifty pounds is not
• 47:10
  Speaker 2: much weight in a gym, and that's fine. That's where
• 47:16
  Speaker 2: you want to start.
• 47:16
  Speaker 3: That's great.
• 47:17
  Speaker 2: Walk around for two three minutes, walk forward backward, make
• 47:22
  Speaker 2: it smooth, have good form, develop your form nice and slow.
• 47:26
  Speaker 2: But then in the gym, you know the big forty
• 47:29
  Speaker 2: five pound plates in the gym for the for the
• 47:33
  Speaker 2: lifting bars. So I just grab one of each of those.
• 47:37
  Speaker 2: So I've got ninety pounds now, and I just walk
• 47:40
  Speaker 2: around carry no for one to two minutes, and I'll
• 47:45
  Speaker 2: try and I'll try to do that three times. This
• 47:48
  Speaker 2: builds bone. The weight is coming down off your shoulder
• 47:51
  Speaker 2: to builds your spine. It builds your hips, it builds
• 47:55
  Speaker 2: your legs.
• 47:55
  Speaker 3: And your arms.
• 47:57
  Speaker 2: So this is an easy thing people can do carrying.
• 48:01
  Speaker 2: It's called farmer carry. And then the other version of
• 48:04
  Speaker 2: that is the suitcase carry, which is just one side,
• 48:07
  Speaker 2: and that helps you build the muscles to keep your
• 48:10
  Speaker 2: core your trunk straight up and down. So you just
• 48:13
  Speaker 2: grab one and again you can get hurt doing this.
• 48:18
  Speaker 2: You want to practice and have good form. Try to
• 48:21
  Speaker 2: keep a vertical spine. That means not tons of weight here,
• 48:24
  Speaker 2: but enough that you have to manage it. And you just.
• 48:31
  Speaker 3: Walk around carrying on one side and then switch.
• 48:36
  Speaker 2: And there are many variations of these carry exercises. I've
• 48:42
  Speaker 2: got a bunch of them on my website and they're
• 48:44
  Speaker 2: very good for building bone. Ah, we didn't talk about calcium.
• 48:49
  Speaker 2: I've got you taking calcium, don't I.
• 48:52
  Speaker 1: I'd also magnesium on a couple of other bits and pieces.
• 48:55
  Speaker 2: That's right, so it's not so so. Calcium and magnesia
• 49:00
  Speaker 2: are the two supplements anyone over fifty should be taking,
• 49:04
  Speaker 2: and I highly recommend algae cal plus. You could put
• 49:07
  Speaker 2: a picture of it if you want. It's called algae
• 49:09
  Speaker 2: cal plus. It has your magnesium, it has boron it,
• 49:13
  Speaker 2: has vitamin K and some vitamin D. It's really about
• 49:17
  Speaker 2: all the vitamins you need. Don't need to take a
• 49:19
  Speaker 2: multi vitamin. Multivitamins don't really do anything. But this calcium
• 49:24
  Speaker 2: is bioavailable, something to do with algae. I'm not sure
• 49:30
  Speaker 2: it's vegetarian. And you really want to be getting about
• 49:36
  Speaker 2: three to five hundred milligrams of calcium every day. Most
• 49:39
  Speaker 2: people should. And it's not a worry about there's no
• 49:45
  Speaker 2: worry about atherosclerosis and contributing to hardening of the arteries.
• 49:49
  Speaker 2: That doesn't Dietary calcium does not contribute to heart disease,
• 49:52
  Speaker 2: so that there's no link there. So you want to
• 49:55
  Speaker 2: have about three to five hundred milligrams. And again i'm
• 49:59
  Speaker 2: not your doctor. Talk to your antochronologists about this and
• 50:03
  Speaker 2: they'll prescribe calcium. There are different kinds of calcium, and
• 50:06
  Speaker 2: there's different kinds of magnesium, and you can learn about
• 50:09
  Speaker 2: those on my website. That's stuff we've had conversations about.
• 50:12
  Speaker 2: But it's very important. Now I want to go back
• 50:16
  Speaker 2: to some exercises, all right, So you definitely want to
• 50:20
  Speaker 2: be taking the calcium to so that the stimulation gives
• 50:24
  Speaker 2: you you have bone to work with, or you have
• 50:27
  Speaker 2: calcium to work with, calcium ions to work with to
• 50:30
  Speaker 2: build the bone.
• 50:32
  Speaker 5: Right, So another important one is just biceps, And all
• 50:39
  Speaker 5: the exercises I want you and any of my clients
• 50:43
  Speaker 5: to do are using the super slow method, and the
• 50:46
  Speaker 5: super slow method is to go very slowly isolate, so
• 50:51
  Speaker 5: you're only.
• 50:51
  Speaker 2: Doing one thing at a time. You're not you know,
• 50:54
  Speaker 2: you see a lot of people in the dimmer are
• 50:55
  Speaker 2: just kind of throwing weights around and they're doing all
• 50:59
  Speaker 2: kinds of gesticulations, or they're doing two things at once.
• 51:04
  Speaker 3: But in this case, I'm just going to er this
• 51:06
  Speaker 3: for demonstrations purposes.
• 51:13
  Speaker 2: You just want to go slowly. This is called a
• 51:19
  Speaker 2: positive or a concentric contraction, and then whenever the weight
• 51:24
  Speaker 2: is going down, that's called eccentric, and eccentric has been
• 51:28
  Speaker 2: shown to build more bone, more muscle than concentric. That
• 51:34
  Speaker 2: means you want to go slowly. And you'll notice with
• 51:38
  Speaker 2: any exercise there's an easy resting point where you're just
• 51:42
  Speaker 2: kind of relying on the mechanics of your bones, Like
• 51:45
  Speaker 2: right here, this is not working out, this is just resting, okay,
• 51:51
  Speaker 2: So we want to eliminate that. At the same time,
• 51:54
  Speaker 2: we want to eliminate the bottom stroke. And because the
• 51:57
  Speaker 2: weave is down, this is called the stretch. So proper
• 52:01
  Speaker 2: form here would be to go from about this angle
• 52:07
  Speaker 2: here down almost all the way but not quite, turn
• 52:15
  Speaker 2: around smoothly, and come back up. You don't want to
• 52:19
  Speaker 2: do two both hands at one time. You want to
• 52:22
  Speaker 2: really isolate and then I can feel this already plenty
• 52:28
  Speaker 2: of wait for me. And then you want to go
• 52:30
  Speaker 2: to failure, which i'll just simulate it is where you
• 52:34
  Speaker 2: can't go anymore, and.
• 52:35
  Speaker 6: Then resist, resist, resist, resists, keep it as long as
• 52:39
  Speaker 6: you can.
• 52:40
  Speaker 2: This is very important, good important exercise right there where
• 52:45
  Speaker 2: you're you're tearing muscle fiber and the recovery from that
• 52:51
  Speaker 2: builds muscle. Let's say, with a given weight, go ten
• 52:55
  Speaker 2: reps for some exercise, and you go eight reps, you're
• 53:02
  Speaker 2: just wasting your time. You're you're not tearing enough muscle
• 53:06
  Speaker 2: fiber to stimulate growth. You'd have to go to nine
• 53:13
  Speaker 2: and then ideally not just to tend, but to sort
• 53:17
  Speaker 2: of fight and cheat. So one one way to think
• 53:20
  Speaker 2: about it. If you're if you're doing push ups, and
• 53:23
  Speaker 2: I believe you should do push ups very slowly, So
• 53:27
  Speaker 2: I don't know if I can show a super slow
• 53:29
  Speaker 2: push up. I probably can.
• 53:31
  Speaker 3: This is called super slow. Can you see me down here?
• 53:39
  Speaker 7: Yes, So this is super slow. This is a push up.
• 53:52
  Speaker 7: You just touch, you don't rest, and you go up slowly.
• 54:01
  Speaker 6: And in particular, you want to go very slowly down.
• 54:05
  Speaker 6: This is eccentric right here, and you want to go
• 54:09
  Speaker 6: super slow in here. This is where most of the
• 54:13
  Speaker 6: work happens. Down here, and then back up.
• 54:18
  Speaker 2: And if you if you can do ten of those,
• 54:28
  Speaker 2: that's a fantastic exercise. If you do five of those,
• 54:32
  Speaker 2: and then over the following weeks you try to add
• 54:34
  Speaker 2: one more, keep it slow and get to ten, and
• 54:40
  Speaker 2: you do that twice a day, that's a fantastic exercise.
• 54:44
  Speaker 2: You're going to build plenty of muscle in your pecks
• 54:46
  Speaker 2: right there. You don't need a lot of fancy machinery.
• 54:49
  Speaker 1: That is something that I haven't really seen before.
• 54:53
  Speaker 2: It's called super slow. You can look it up. It's
• 54:55
  Speaker 2: been around for thirty years. It's less weight and easy
• 55:00
  Speaker 2: on your joints and every bit, as let's say, encourages
• 55:07
  Speaker 2: your muscle fibers. It does the stretching and the tearing
• 55:11
  Speaker 2: of the muscle fibers to tell your muscles to grow,
• 55:15
  Speaker 2: but it's much safer. We've been doing something similar with
• 55:19
  Speaker 2: step ups, haven't we Yes, and you've noticed this is
• 55:23
  Speaker 2: not a natural thing and it's a lot harder than
• 55:26
  Speaker 2: you think.
• 55:27
  Speaker 1: The thing that surprised me most about it was actually
• 55:30
  Speaker 1: the amount of balance that's required to do it, and
• 55:33
  Speaker 1: so it is helping with balance as well.
• 55:36
  Speaker 2: That's right. I wanted to start with balance, and the
• 55:38
  Speaker 2: number the number one thing to do for balance is
• 55:41
  Speaker 2: just stand on one leg.
• 55:43
  Speaker 3: Oh yeah, standing on one.
• 55:46
  Speaker 2: Leg is fantastic.
• 55:52
  Speaker 3: I actually do it all the time.
• 55:53
  Speaker 2: I do it in the elevator, I do it waiting
• 55:56
  Speaker 2: for a bus, whenever I possibly can.
• 56:00
  Speaker 3: And I'm still not that good at it. My kids
• 56:04
  Speaker 3: can do it really easily.
• 56:06
  Speaker 2: One big important tip for standing on one leg don't
• 56:09
  Speaker 2: do it in running shoes. Do it in a CrossFit
• 56:12
  Speaker 2: or a tennis shoe because that has more lateral support. Yeah,
• 56:17
  Speaker 2: a running shoe is not good for working on balance.
• 56:22
  Speaker 2: So balance is really important. And the next step up
• 56:27
  Speaker 2: from that is the step up, which is one of
• 56:29
  Speaker 2: my favorite exercises. And I want to talk about step
• 56:32
  Speaker 2: ups and stairs and rucking, okay, because this is this
• 56:35
  Speaker 2: is stuff you can do that really builds your legs
• 56:40
  Speaker 2: because again with one leg, we're doing want more than
• 56:44
  Speaker 2: one leg normally does. That's the key. Your legs take
• 56:50
  Speaker 2: you all over town. That doesn't build bone. You have
• 56:53
  Speaker 2: to do more than what one leg normally does, and
• 56:56
  Speaker 2: a step up will do that. So no, this is
• 57:00
  Speaker 2: a high step. And the step I had to buy
• 57:06
  Speaker 2: is a two six eight inch I think.
• 57:10
  Speaker 1: Maybe as a ten there were four levels on it.
• 57:13
  Speaker 2: Jest two six eight ten inches. This is the perfect
• 57:16
  Speaker 2: product you want to get. It's about forty it's about
• 57:19
  Speaker 2: thirty five pounds maybe on Amazon. This is kind of
• 57:24
  Speaker 2: thing you're going to use for the rest of your life.
• 57:26
  Speaker 2: Tremendous investment. I've just got a box that I built
• 57:29
  Speaker 2: for a sculpture I mate. And the exercise here is
• 57:38
  Speaker 2: is really more of a step down than a step up.
• 57:41
  Speaker 3: Anybody can step up, that's normal.
• 57:44
  Speaker 2: About what we're going to do.
• 57:47
  Speaker 3: Is very slowly, touch and come back up.
• 57:52
  Speaker 2: So this is a toe touch, touch and up.
• 57:57
  Speaker 6: And you're going to find that doing this this slowly,
• 58:02
  Speaker 6: this slowly.
• 58:06
  Speaker 3: Takes months of practice.
• 58:09
  Speaker 2: And muscle building to be able to do this at
• 58:15
  Speaker 2: a balance at the same time.
• 58:18
  Speaker 3: And by the way, it's fine to cheat.
• 58:20
  Speaker 2: I've got more height than you need.
• 58:22
  Speaker 3: I want to start.
• 58:23
  Speaker 2: Lower, but you know you can cheat and go put
• 58:27
  Speaker 2: a little bit of pressure and come back on and then.
• 58:34
  Speaker 3: When you're better at it, then you're going to do
• 58:37
  Speaker 3: a heel touch.
• 58:43
  Speaker 2: You see that, Yes, and that's hard and that kind
• 58:50
  Speaker 2: of toe touch and heel touch. Building your height up
• 58:57
  Speaker 2: to about ten inches builds the back of your leg,
• 59:04
  Speaker 2: which helps you go downhill and gives you that stability
• 59:10
  Speaker 2: you won't have otherwise. Talk to anyone who's seventy, going
• 59:15
  Speaker 2: down is hard because they lose the muscle in the
• 59:18
  Speaker 2: back of the leg, the glute and the calf muscles
• 59:23
  Speaker 2: really deteriorate. Anybody who's seven, you will tell you this.
• 59:26
  Speaker 2: So we're gonna do this every day, a couple times
• 59:29
  Speaker 2: a day. What does it take? Five minutes twice a day.
• 59:31
  Speaker 2: I'm asking for thirty minutes a day and this is
• 59:34
  Speaker 2: probably this kind of stuff is ten minutes of that
• 59:37
  Speaker 2: every single day.
• 59:39
  Speaker 1: Yeah. Look, I wanted to because your your box there
• 59:41
  Speaker 1: is what about ten inches high?
• 59:44
  Speaker 2: Yeah? I think so.
• 59:45
  Speaker 1: Yeah. So when I started, when I started doing this,
• 59:49
  Speaker 1: I chose a step that I happened to have in
• 59:52
  Speaker 1: the round. The house, which was probably about six inches high.
• 59:56
  Speaker 1: You thought I was too high to start off with,
• 59:58
  Speaker 1: which is why we bought the thing from.
• 1:00:00
  Speaker 2: I really really like four inches. Four inches is just
• 1:00:05
  Speaker 2: the great is just a great place to star because
• 1:00:07
  Speaker 2: you can really got to build a base of a balance.
• 1:00:10
  Speaker 1: And the other the other point that I wanted to
• 1:00:12
  Speaker 1: make was it looks really easy, and it's really not.
• 1:00:16
  Speaker 2: It's really hard. What I just did. What I just did,
• 1:00:20
  Speaker 2: I could I couldn't do two months ago. Now there's
• 1:00:23
  Speaker 2: an important stretch here that I've told you about, and
• 1:00:25
  Speaker 2: I want to make sure people understand that one too,
• 1:00:28
  Speaker 2: And I I think we can just show my Yeah,
• 1:00:31
  Speaker 2: we'll show on my sofa here.
• 1:00:33
  Speaker 5: So so I I do this several times a day.
• 1:00:39
  Speaker 3: Where you're really putting weight down on your heel, straight down.
• 1:00:45
  Speaker 2: This is.
• 1:00:47
  Speaker 3: Like what a baseball catcher does.
• 1:00:50
  Speaker 2: And you're.
• 1:00:53
  Speaker 8: There, We go, all right.
• 1:00:57
  Speaker 3: The goal is to reduce this distance here to be
• 1:01:02
  Speaker 3: able to put your butt on your heel. Can you
• 1:01:04
  Speaker 3: see that?
• 1:01:05
  Speaker 1: Yes?
• 1:01:06
  Speaker 2: And you won't probably do it right away, most people can't.
• 1:01:11
  Speaker 2: But the goal is to get your butt on your
• 1:01:14
  Speaker 2: heel comfortably, so eventually you know, eventually you can do
• 1:01:18
  Speaker 2: squats and stay there and relax and be all the
• 1:01:25
  Speaker 2: way down. This is gonna stretch two groups of muscles.
• 1:01:30
  Speaker 2: It's gonna stretch the muscles in the calf and all
• 1:01:34
  Speaker 2: the muscles in the glutes here and the muscles are
• 1:01:38
  Speaker 2: around the teller tendons that attach the pteller tendons, so
• 1:01:43
  Speaker 2: below and above the knee.
• 1:01:45
  Speaker 3: You want to stretch this and maintain and.
• 1:01:47
  Speaker 2: Really work two millimeter by millimeter, reduce that distance and
• 1:01:54
  Speaker 2: get down. This is going to pay huge dividends later
• 1:01:58
  Speaker 2: in life. It doesn't take much. This is again two
• 1:02:03
  Speaker 2: minutes out of every day. Yeah, one minute, twice a
• 1:02:06
  Speaker 2: day working on that deep stretch. You're doing it, aren't you.
• 1:02:14
  Speaker 1: I'm doing it.
• 1:02:15
  Speaker 2: Yes, have you noticed you're making a little progress?
• 1:02:20
  Speaker 1: Well hopefully. I mean it might take yes, yes.
• 1:02:25
  Speaker 2: It might take a month to get a centimeter, but
• 1:02:28
  Speaker 2: that's important because then you're going to go to the
• 1:02:30
  Speaker 2: next centimeter and I don't care if it takes a year,
• 1:02:35
  Speaker 2: But after some period of time, you'll be down, your
• 1:02:39
  Speaker 2: butt will be down on your heels, and you want
• 1:02:42
  Speaker 2: to maintain that for the rest of your life. Yeah,
• 1:02:45
  Speaker 2: very important. This is the kind of thing. You know,
• 1:02:48
  Speaker 2: what happens as you get older, you go the other way.
• 1:02:50
  Speaker 2: You get more stiff, get less able to go down
• 1:02:54
  Speaker 2: right right, it's worse, right, So you want to counteract
• 1:02:58
  Speaker 2: that by having good straw flexible knees. And then and
• 1:03:02
  Speaker 2: then another exercise write in the same category is just
• 1:03:07
  Speaker 2: it's just a squat. Okay, this one is no fun.
• 1:03:13
  Speaker 3: One minute doing this is a long minute.
• 1:03:17
  Speaker 2: Right, And you also want to try to not hunch over,
• 1:03:21
  Speaker 2: but just keep it as controlled as you can.
• 1:03:26
  Speaker 3: And as see, it's not even a right angle, but
• 1:03:28
  Speaker 3: it feels like at.
• 1:03:29
  Speaker 2: Right angle I can go down more.
• 1:03:32
  Speaker 3: And it really takes a lot. It takes exactly the muscles.
• 1:03:36
  Speaker 2: You want to build to be safe as you get older. Again,
• 1:03:42
  Speaker 2: this is not what a bodybuilding coach, what have you
• 1:03:45
  Speaker 2: do in the gym? Right, But it's critical for aging
• 1:03:52
  Speaker 2: and that leads us to stairs. Stars are a lifeline
• 1:04:00
  Speaker 2: for people who want to be fit and strong as
• 1:04:02
  Speaker 2: they age, and you should seek out stairs everywhere you
• 1:04:07
  Speaker 2: possibly can. You live in a lot of environments that
• 1:04:10
  Speaker 2: don't have many stairs.
• 1:04:11
  Speaker 1: Right, Well, we don't have what florid did you say
• 1:04:15
  Speaker 1: to the twenty seventh floor? We certainly don't have blocks
• 1:04:17
  Speaker 1: that tend to be that kind of If you look.
• 1:04:20
  Speaker 2: Right out there, you can see the Washington Monument, the
• 1:04:23
  Speaker 2: White House.
• 1:04:24
  Speaker 3: The White House is right out there.
• 1:04:26
  Speaker 2: I bring weed one hundred and fifty pounds of groceries
• 1:04:30
  Speaker 2: every week, and I bring them all up twenty seven
• 1:04:34
  Speaker 2: flights of full stairs on my back, most usually forty
• 1:04:41
  Speaker 2: to sixty pounds at a time on my back. And
• 1:04:46
  Speaker 2: I recommend that you start to embrace stairs. Now a
• 1:04:52
  Speaker 2: couple things, and then we're going to talk about roucking.
• 1:04:55
  Speaker 1: Now.
• 1:04:55
  Speaker 2: The first thing I want you to do, and you
• 1:04:57
  Speaker 2: still haven't done it, and that's okay. But I want
• 1:04:58
  Speaker 2: everybody to do is to go up four flights of
• 1:05:01
  Speaker 2: stairs as fast as they possibly can and time it.
• 1:05:05
  Speaker 2: It's better if you have an accomplice, someone who will
• 1:05:07
  Speaker 2: time you. But if you have to put the watch
• 1:05:10
  Speaker 2: in your hand and time said much easier if you
• 1:05:13
  Speaker 2: have a stopwatch function. But see how long it takes
• 1:05:17
  Speaker 2: to go up four flights of stairs. Peter A. Tea
• 1:05:20
  Speaker 2: talks about in his book, if you want to be
• 1:05:23
  Speaker 2: able to go up four flights of stairs in under
• 1:05:28
  Speaker 2: three minutes when you're ninety, that is elite. That is
• 1:05:36
  Speaker 2: the top one or two percent of people in the country.
• 1:05:39
  Speaker 2: So you need to be elite now and stay in
• 1:05:43
  Speaker 2: that zone every year. As I say, it gets stronger
• 1:05:47
  Speaker 2: every year, not weaker. And so the question I want
• 1:05:50
  Speaker 2: to ask everybody is how long does it take you
• 1:05:54
  Speaker 2: to go up four flights of stairs? This is four
• 1:05:57
  Speaker 2: consecutive flights. You need a building that's at les four
• 1:06:00
  Speaker 2: stories tall to do this. I want you to time
• 1:06:03
  Speaker 2: yourself and six months from now, I want that number
• 1:06:07
  Speaker 2: to start really to come down a bunch. If you
• 1:06:11
  Speaker 2: are fifty years old and you can go up four
• 1:06:15
  Speaker 2: flights of stairs in under a minute, that's okay. You
• 1:06:21
  Speaker 2: could make a lot of improvement. You could. You could
• 1:06:23
  Speaker 2: certainly shoot for under fifty seconds. If you're fifty years old.
• 1:06:28
  Speaker 2: I am sixty five. I do it in twenty seconds,
• 1:06:33
  Speaker 2: or flights of stairs in twenty seconds. I'm a stair specialist.
• 1:06:39
  Speaker 2: I train for this. I would be in the elite
• 1:06:42
  Speaker 2: category and anybody in the state of Maryland. I would
• 1:06:46
  Speaker 2: be in the top Tenkay that I'm not asking for that,
• 1:06:49
  Speaker 2: I'm asking Actually this gets to an important point. What
• 1:06:53
  Speaker 2: Peter Ortia says, and a bunch of other exercise people,
• 1:06:56
  Speaker 2: aging people say, if you can get yourself above the
• 1:07:01
  Speaker 2: median into the say the fifty sixty percent range, rather
• 1:07:06
  Speaker 2: than below where everybody else. But if you can just
• 1:07:09
  Speaker 2: get yourself into the top half of performance in each
• 1:07:13
  Speaker 2: of several different exercises, like running a mile, four flights
• 1:07:19
  Speaker 2: of stairs, swimming, you know what, one thousand meters or something.
• 1:07:27
  Speaker 2: Cycling is harder to compare person to person, so that's
• 1:07:31
  Speaker 2: a little different. Or rowing is a good example. I
• 1:07:34
  Speaker 2: use a rowing machine at full resistance. How long does
• 1:07:39
  Speaker 2: it take you to go four kilometers? If you could
• 1:07:41
  Speaker 2: get yourself and grip strength and VO two max get
• 1:07:46
  Speaker 2: yourself above the fifty percent mark, you're going to live
• 1:07:50
  Speaker 2: longer than most people by far. You're gonna have probably
• 1:07:53
  Speaker 2: sixty seventy percent of the longevity benefit from that alone.
• 1:07:57
  Speaker 2: That is such a good base, and then you can
• 1:08:00
  Speaker 2: build on that. But just getting from under fifty percent
• 1:08:03
  Speaker 2: to over fifty percent has huge protective value for you
• 1:08:08
  Speaker 2: in your in your quest for healthy long life.
• 1:08:12
  Speaker 1: Yeah, just to reate what we're really talking about here
• 1:08:16
  Speaker 1: is the best quality of life for as long as possible,
• 1:08:20
  Speaker 1: and a lot post removing the need for support and
• 1:08:24
  Speaker 1: care and so you're you're.
• 1:08:25
  Speaker 2: Going to die. The goal is to live the best,
• 1:08:29
  Speaker 2: highest quality of life as long as possible, and then
• 1:08:32
  Speaker 2: die as fast as possible of whatever it is, right,
• 1:08:35
  Speaker 2: and as as cheaply as possible, because you rather spend
• 1:08:38
  Speaker 2: your money during your healthy years than all during the
• 1:08:41
  Speaker 2: last three years of your life.
• 1:08:43
  Speaker 1: Right, because you know, I don't know what it's like
• 1:08:45
  Speaker 1: in the States, but in the UK it's it's increasingly
• 1:08:48
  Speaker 1: common that you work all your life, you build up
• 1:08:50
  Speaker 1: your asset bits, and then the state comes along and
• 1:08:52
  Speaker 1: stals it all in order to provide you with your
• 1:08:54
  Speaker 1: end of life care exactly.
• 1:08:56
  Speaker 2: And that's where about fifty percent of all your life's
• 1:08:59
  Speaker 2: healthcare costs are there in the last three or four years.
• 1:09:03
  Speaker 2: And it's no fun. So live as long and as
• 1:09:07
  Speaker 2: vigorously as you can, and then you know, die of
• 1:09:09
  Speaker 2: something as quickly as possible. Now, So stairs, I really
• 1:09:15
  Speaker 2: want people to embrace stairs. Find the stairs that you
• 1:09:18
  Speaker 2: can spend a lot of time on. And bring your
• 1:09:21
  Speaker 2: groceries home every time. Don't drive to the store. If
• 1:09:26
  Speaker 2: your store is less than a mile away, don't drive
• 1:09:28
  Speaker 2: to the store. Bring a backpack, fill it up. I've
• 1:09:31
  Speaker 2: got a video on this on my website how I
• 1:09:34
  Speaker 2: do it, And you know, get the right get a
• 1:09:36
  Speaker 2: good pack and then bring your groceries hopefully up several
• 1:09:41
  Speaker 2: flights of stairs to your kitchen, and do that with
• 1:09:46
  Speaker 2: everything you eat, everything you buy at the grocery store. Now,
• 1:09:49
  Speaker 2: for some people, you might have to ride a bike,
• 1:09:51
  Speaker 2: you might have a trike, you might have something but
• 1:09:54
  Speaker 2: anything but the lazy way out driving there and then
• 1:10:00
  Speaker 2: asking somebody else to carry your groceries up and your luggage.
• 1:10:04
  Speaker 2: When you're on a trip, you know, find take stairs
• 1:10:08
  Speaker 2: instead of escalators. Grab your own luggage and carry it
• 1:10:13
  Speaker 2: up stairs. Be as strong as you can on stairs
• 1:10:16
  Speaker 2: with weight, and that will help you build that bone
• 1:10:22
  Speaker 2: that we were talking about extra I'm sorry, build that
• 1:10:24
  Speaker 2: extra muscle that we're talking about. All right now, I
• 1:10:26
  Speaker 2: want to talk about ing. Rucking is walking or hiking
• 1:10:32
  Speaker 2: with extra weight, and I want everyone to invest in
• 1:10:37
  Speaker 2: a twenty pound weight vest. I'd rather people get a
• 1:10:40
  Speaker 2: twenty pound best because you can take weights out of
• 1:10:42
  Speaker 2: them and you can use it as ten pounds and
• 1:10:46
  Speaker 2: then add as you go. And this just has these
• 1:10:49
  Speaker 2: steel bars in. It just has these little steel bars
• 1:11:02
  Speaker 2: and so you can adjust the weight. The nice the
• 1:11:05
  Speaker 2: important thing about a special pack for rucking, for carrying
• 1:11:09
  Speaker 2: extra weight is that with a backpack, all the weight's
• 1:11:14
  Speaker 2: going to move around or it's going to go to
• 1:11:16
  Speaker 2: the bottom. And with a rucking or a weight vest,
• 1:11:20
  Speaker 2: and some of these vests are just very minimal and
• 1:11:23
  Speaker 2: they're designed for women, and they're designed for running. They
• 1:11:26
  Speaker 2: hug you. They're nice and tight so that the weight
• 1:11:30
  Speaker 2: is high, high on your back and high on your front,
• 1:11:35
  Speaker 2: so that it moves much better with you than in
• 1:11:38
  Speaker 2: a Backpacky. When I have sixty pounds in my backpack,
• 1:11:43
  Speaker 2: that whole system works really well. But if you're carrying
• 1:11:47
  Speaker 2: twenty pounds, most backpacks don't have the weight placement that
• 1:11:53
  Speaker 2: you that would be best for being able to exercise
• 1:11:57
  Speaker 2: with right, twenty pounds. Twenty pounds is a lot, So
• 1:12:02
  Speaker 2: again start, you know, if you're if you're a lightweight person,
• 1:12:05
  Speaker 2: you want to start with six or seven pounds. And
• 1:12:08
  Speaker 2: I always say this to people, I'd rather see you
• 1:12:11
  Speaker 2: take a three mile walk with fifteen pounds than a
• 1:12:16
  Speaker 2: five mile walk without walking with weight is better than
• 1:12:22
  Speaker 2: walking without walking without is not going to extend your life.
• 1:12:26
  Speaker 2: It's not expensive. There's hundreds of these products at Amazon
• 1:12:30
  Speaker 2: or a you know what ay fitness store and get yourself
• 1:12:34
  Speaker 2: a twenty pound vest that is adjustable, so you can
• 1:12:39
  Speaker 2: start with seven or eight pounds. Go for a three
• 1:12:41
  Speaker 2: mile walk with seven or eight pounds, you'll see it
• 1:12:44
  Speaker 2: makes a difference. And then work your way up so
• 1:12:47
  Speaker 2: that you're a fifteen.
• 1:12:48
  Speaker 1: Say that if you do start with seven pounds, where
• 1:12:52
  Speaker 1: do you keep that weight? You keep that weigh as
• 1:12:54
  Speaker 1: high as possible, you say, your way outside from the
• 1:12:56
  Speaker 1: bottom or what do you do?
• 1:12:57
  Speaker 2: It's not much weigh seven rates, so just what you
• 1:13:00
  Speaker 2: you just want to close right body ideally high and close.
• 1:13:05
  Speaker 2: That's really it, but it's not what it's more important, mike,
• 1:13:08
  Speaker 2: when you get to twenty pounds, twenty pounds is a lot,
• 1:13:13
  Speaker 2: especially if you're hiking. Hiking is so good. There's so
• 1:13:17
  Speaker 2: much hiking going on in the UK right, there's all
• 1:13:20
  Speaker 2: these fantastic hikes to do all over the place. But
• 1:13:23
  Speaker 2: if you're not doing them with weight, you're not extending
• 1:13:26
  Speaker 2: your life. So try adding ten pounds to your hike.
• 1:13:29
  Speaker 2: It's going to be a shorter hike. Fine, you're going
• 1:13:32
  Speaker 2: to get more out of it because you're building your
• 1:13:35
  Speaker 2: spine muscle. Yes, sorry, you'll be building your core muscles
• 1:13:39
  Speaker 2: and your spine, your bones of your spine, So add
• 1:13:44
  Speaker 2: weight to everything as much as you can and build
• 1:13:48
  Speaker 2: up the weight. Now I want to talk back in
• 1:13:51
  Speaker 2: the gym. I want to talk about lightweight training because
• 1:13:54
  Speaker 2: this is a thing that's being studied now. There's a
• 1:13:57
  Speaker 2: lot of very good YouTube videos on it.
• 1:13:59
  Speaker 3: Now.
• 1:14:03
  Speaker 2: If I were in the gym, i'd show you more
• 1:14:05
  Speaker 2: and more people built. Serious bodybuilders are going to a
• 1:14:12
  Speaker 2: balance a very hard weight where they do five reps
• 1:14:16
  Speaker 2: max and they're dead. That's kind of a staple of
• 1:14:20
  Speaker 2: many weightlifters. And then medium weight, which would be about
• 1:14:24
  Speaker 2: ten to twelve reps and then you can't do anymore.
• 1:14:29
  Speaker 2: And then lightweight is around thirty thirty reps.
• 1:14:33
  Speaker 3: And that's not much weight taking weight down.
• 1:14:41
  Speaker 2: And then you know, whatever your whatever your exercise is,
• 1:14:46
  Speaker 2: and this is not a good exercise. I don't recommend it,
• 1:14:48
  Speaker 2: but I'm doing it because it fits in the screen.
• 1:14:51
  Speaker 2: You know, it's easy to do, and the way to
• 1:14:55
  Speaker 2: lift lightweights. As I say to people, you don't count
• 1:15:00
  Speaker 2: doesn't mean anything because twenty thirty, it doesn't matter. What
• 1:15:04
  Speaker 2: happens is at some point you're gonna feel like, Okay,
• 1:15:07
  Speaker 2: I'm I'm kind of there, I'm done. I'm not gonna
• 1:15:10
  Speaker 2: do anymore. I'm finished. I'm gonna put the weights down
• 1:15:12
  Speaker 2: your your mind tells you I'm done. That's when you
• 1:15:17
  Speaker 2: start to count. You go to the point where you're
• 1:15:22
  Speaker 2: kind of tired of this and you would normally put
• 1:15:24
  Speaker 2: them down. Now you start counting, and now you try
• 1:15:26
  Speaker 2: to do three to five more, and those three to
• 1:15:30
  Speaker 2: five will tear the muscle fiber. Again, I always go
• 1:15:33
  Speaker 2: very slowly. Those three to five will tear the muscle
• 1:15:38
  Speaker 2: fiber every bit. As well as those hard heavyweight guys
• 1:15:43
  Speaker 2: who are doing the big macho lifts in the gym,
• 1:15:47
  Speaker 2: you get as much benefit from that. It's lighter, it's
• 1:15:50
  Speaker 2: easier on your on your joints, and trust me, the
• 1:15:55
  Speaker 2: last two or three are very very hard, and you
• 1:15:59
  Speaker 2: have to push through the pain at the end of
• 1:16:03
  Speaker 2: that so that you fail. One way to tell that
• 1:16:06
  Speaker 2: you failed. By the way, with almost any exercise, if
• 1:16:08
  Speaker 2: you're doing both arms.
• 1:16:13
  Speaker 8: Let's say it's a let's say it's a I really
• 1:16:16
  Speaker 8: like a dumbbell test press instead of bar with the dumbbells.
• 1:16:27
  Speaker 9: With the dumbells on the test dress, you get it
• 1:16:32
  Speaker 9: much better. I'll do it this way. You get your
• 1:16:37
  Speaker 9: elbows at a natural angle like this with dumbbells. Imagine
• 1:16:45
  Speaker 9: I'm lying down.
• 1:16:46
  Speaker 2: And with a bar you're like this, right, Yes, this
• 1:16:50
  Speaker 2: is worse. This builds muscle much less effectively. And this
• 1:16:54
  Speaker 2: angle is forty five degree angle is much better. So so,
• 1:16:58
  Speaker 2: especially if you have someone to help you. And in
• 1:17:01
  Speaker 2: the gym, you can do this with light weight dumbbell
• 1:17:05
  Speaker 2: chest press like this again, very slow and do it
• 1:17:12
  Speaker 2: with light weight. I'm talking about fifteen pounds in each hand,
• 1:17:16
  Speaker 2: I mean, much less weight than you would normally bench press,
• 1:17:22
  Speaker 2: so that after thirty of those you're almost dead. You'll
• 1:17:27
  Speaker 2: notice that one hand gives before the other one does,
• 1:17:33
  Speaker 2: and that's a sign you're doing it right. That's a
• 1:17:34
  Speaker 2: sign you are all the way at the limit. If
• 1:17:37
  Speaker 2: one hand is weaker, almost for almost everyone, and when
• 1:17:41
  Speaker 2: that hand starts to give out, you push it as
• 1:17:45
  Speaker 2: hard as you can. You bring it down and you
• 1:17:47
  Speaker 2: try to do You don't want to overcompensate, because then
• 1:17:50
  Speaker 2: this will be over the strong hand. The strong arm
• 1:17:53
  Speaker 2: will stay stronger. Right, you just want to really power
• 1:17:57
  Speaker 2: up that weaker arm and try to match, and that
• 1:18:02
  Speaker 2: last rep should really hurt, and then you're building bone.
• 1:18:07
  Speaker 2: But then you're building muscle and everything is like this.
• 1:18:12
  Speaker 2: So I've given you several examples, and I've got videos
• 1:18:15
  Speaker 2: on all this stuff where you go with lightweight, very slow,
• 1:18:20
  Speaker 2: very controlled, one joint at a time, you know, one
• 1:18:22
  Speaker 2: muscle at a time, all the way until you absolutely
• 1:18:28
  Speaker 2: can't and you're really tearing muscle fibers. And then sometime
• 1:18:33
  Speaker 2: later that same day, you want to reward yourself with
• 1:18:36
  Speaker 2: thirty grams of weigh protein which will help, and over
• 1:18:41
  Speaker 2: about two to three days that muscle will build itself
• 1:18:45
  Speaker 2: bigger than it was before. And then at that three
• 1:18:49
  Speaker 2: day point you want to jump in and do the
• 1:18:52
  Speaker 2: same thing again, so that you're constantly working your way
• 1:18:55
  Speaker 2: up and if you let it go for a week
• 1:18:59
  Speaker 2: and you've lost everything you've gained.
• 1:19:04
  Speaker 1: Makes sense absolutely, David. That's nearly an hour and a
• 1:19:09
  Speaker 1: half we've been talking. It's been a fascinating conversation. At
• 1:19:12
  Speaker 1: the time, has gone very very quickly. Yes, as you say,
• 1:19:17
  Speaker 1: you are helping me out with this, and you're helping
• 1:19:20
  Speaker 1: some others out with it as well.
• 1:19:22
  Speaker 2: Train for longevity, learn to get your supplements and your diet,
• 1:19:27
  Speaker 2: and you're just all your little lifestyle things like balance
• 1:19:30
  Speaker 2: and bone building and muscle, and you know your attitude
• 1:19:36
  Speaker 2: and your sleep and your mental health, all things that
• 1:19:41
  Speaker 2: people talk about in the book. So the thing about
• 1:19:44
  Speaker 2: the book is it's great. You can learn a lot
• 1:19:47
  Speaker 2: from it, but it's not going to lengthen your life.
• 1:19:50
  Speaker 2: This book is not going to lengthen your life. The
• 1:19:52
  Speaker 2: only thing that lengthens your life is what you do right.
• 1:19:56
  Speaker 2: If you can do it yourself, do it. If you're motivated,
• 1:20:01
  Speaker 2: I want you to do it. But if you need help,
• 1:20:04
  Speaker 2: if you need a coach, if you need advice, that's
• 1:20:06
  Speaker 2: what I'm here for. And there are a few other
• 1:20:08
  Speaker 2: people starting and this is kind of an exploding area,
• 1:20:10
  Speaker 2: longevity coaching. And it's the coaching. It's the day to
• 1:20:13
  Speaker 2: day doing that matters. Not getting injured in the first place,
• 1:20:19
  Speaker 2: building a strong foundation, building your good habits and routines,
• 1:20:23
  Speaker 2: and then managing setbacks as they inevitably will come, and
• 1:20:29
  Speaker 2: trying to you know, and recovering from those. And I
• 1:20:32
  Speaker 2: say it's a three year program. You're going to be
• 1:20:35
  Speaker 2: on a three year program, so that three years from
• 1:20:37
  Speaker 2: now you look back and you'll say wow, and your
• 1:20:40
  Speaker 2: friends will look at you and say, wow, it's obvious
• 1:20:44
  Speaker 2: that you are doing something different and you are much
• 1:20:46
  Speaker 2: stronger three years from now than you are today, and
• 1:20:49
  Speaker 2: that's the beginning of your health span journey.
• 1:20:53
  Speaker 3: Right.
• 1:20:53
  Speaker 1: And again we need to make a point of course,
• 1:20:56
  Speaker 1: we're not this is not medical advice way and actually
• 1:21:00
  Speaker 1: people probably need to consider their medical situation when they
• 1:21:06
  Speaker 1: before they take this kind of thing on.
• 1:21:08
  Speaker 2: And we talk about that in our conversations, don't we Yes,
• 1:21:13
  Speaker 2: I want you to work with decent doctors to to
• 1:21:16
  Speaker 2: get your some of the medical side of this worked out.
• 1:21:20
  Speaker 1: Okay, well that is fantastic. If you got any any
• 1:21:23
  Speaker 1: final comments before we finish.
• 1:21:25
  Speaker 2: I have lots of resources. It's called Infinite Gameoflife dot com.
• 1:21:29
  Speaker 2: I have many videos and I've got a supplement, recommendations, products,
• 1:21:35
  Speaker 2: everything you need. It's all free, and if you want
• 1:21:37
  Speaker 2: to talk to me, that's that's up to you. But
• 1:21:39
  Speaker 2: there's plenty of resources online and I've sort of a
• 1:21:42
  Speaker 2: directory of good videos you can watch and learn for yourself.
• 1:21:46
  Speaker 1: The point is this is stuff that you are doing
• 1:21:49
  Speaker 1: on the This stuff you're already doing for yourself. It's
• 1:21:51
  Speaker 1: not you're not, no.
• 1:21:54
  Speaker 2: It's what you do every day that counts.
• 1:21:57
  Speaker 1: Right, absolutely, Okay, David, thank you. I found that fascinating.
• 1:22:01
  Speaker 1: Thank you very much for that, and uh, well we'll see, uh,
• 1:22:05
  Speaker 1: we'll see what people think and no doubt that some
• 1:22:07
  Speaker 1: people will be in touch. So thank you very much,
• 1:22:10
  Speaker 1: Thank you, Mike
• 1:22:16
  Speaker 2: M