Latest / The Dan John Podcast / EP 369 - Longevity Secrets, Seasonal Lifting, Finding a Coach, Maintaining Strength, Books & More

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EP 369 - Longevity Secrets, Seasonal Lifting, Finding a Coach, Maintaining Strength, Books & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello and welcome back everybody to the DanJohnUniversity.com podcast. I'm
• 0:17
  Speaker 1: Dan John and this is episode 369. Each and every
• 0:22
  Speaker 1: week I sit down here and I answer your questions.
• 0:25
  Speaker 1: Now listen folks, if you have a question, please send
• 0:28
  Speaker 1: it to us at the podcast with this address, and
• 0:32
  Speaker 1: it shows up right here. Podcast at danjohnuniversity.com. I do
• 0:40
  Speaker 1: my best to answer every question. Sometimes we get a
• 0:44
  Speaker 1: lot of questions, sometimes we don't get so many, but
• 0:46
  Speaker 1: tonight's kind of a fun mix, so let's get started, okay?
• 0:50
  Speaker 1: Oliver asked a question. He says this, I'm a 33-year-old male, 5'9,
• 0:53
  Speaker 1: and 73 kilograms, maybe 1, high 150s for our American audience.
• 1:01
  Speaker 1: I have a varied training history that has led me
• 1:03
  Speaker 1: to dipping in and out of different training modalities and
• 1:07
  Speaker 1: trying new sports throughout most of my life. As a
• 1:10
  Speaker 1: new parent, I've been contemplating how I can maintain an
• 1:14
  Speaker 1: athletic and capable dad bod that can take on a
• 1:18
  Speaker 1: new physical challenge like the higher armor building formula standards,
• 1:23
  Speaker 1: Spartan races, and that kind of thing. while having training
• 1:26
  Speaker 1: longevity that will allow me to spend lots of time
• 1:29
  Speaker 1: with my son outdoors in the future and performing great
• 1:32
  Speaker 1: at his school sports day. I have recently been enjoying
• 1:36
  Speaker 1: watching lots of athletics, and I started coming up with
• 1:39
  Speaker 1: a personal challenge to measure my progress over a year.
• 1:43
  Speaker 1: I'm calling it the Dad-a-thon, and I'm basing it on
• 1:47
  Speaker 1: an event of a similar name. For the event, I'm
• 1:49
  Speaker 1: thinking of a 100-meter sprint, 1,500-meter run, a standing long jump,
• 1:56
  Speaker 1: and some sort of upper body movement to emulate a throw,
• 2:00
  Speaker 1: maybe a double kettlebell push press for reps, like in
• 2:04
  Speaker 1: the GS sport. That's a good idea. All completed within
• 2:07
  Speaker 1: the same day, which I think is outstanding. Any thoughts
• 2:11
  Speaker 1: on how I might structure a training plan to improve
• 2:14
  Speaker 1: my performance in these events? I have two double adjustable kettlebells,
• 2:19
  Speaker 1: an adjustable 20 kettlebell weight vest, and a pull-up bar,
• 2:24
  Speaker 1: with gymnastics rings. Well, first off, you know, there is
• 2:27
  Speaker 1: in track and field, there's especially the master's level and
• 2:31
  Speaker 1: you're two years away. Uh, the, the, there's the outdoor
• 2:35
  Speaker 1: pentathlon and that's the 200 meters, the 1500, the running
• 2:40
  Speaker 1: long jump, the discus and javelin. And personally, when I,
• 2:44
  Speaker 1: if I was to say what I could, I should, uh,
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  Speaker 1: wish I had done an event as a master athlete,
• 2:50
  Speaker 1: that'd be the event I wish I had done because
• 2:53
  Speaker 1: That combination of abilities, I think it would keep you
• 2:59
  Speaker 1: young forever. I mean, the 200 meter sprint, my dad
• 3:03
  Speaker 1: used to call it the furlong, really exhausts all the
• 3:07
  Speaker 1: short-term energy systems. The 1500, though it's probably easier than
• 3:13
  Speaker 1: the 800, don't worry too much about all this, but
• 3:18
  Speaker 1: the 1500 is such a classic number. Of course, the
• 3:22
  Speaker 1: running long jump, the discus and the javelin the whole
• 3:26
  Speaker 1: sport takes you back uh you know to to the
• 3:30
  Speaker 1: ancient greeks and you'll notice i've got all kinds of
• 3:32
  Speaker 1: discobolus stuff and greek helmets and you know ilia the
• 3:36
  Speaker 1: odysseys and stuff in here uh kind of a big
• 3:38
  Speaker 1: fan of the ancient games but what you're doing is
• 3:41
  Speaker 1: kind of a fun idea um you there's four events
• 3:46
  Speaker 1: um with a real interesting range of uh of what
• 3:52
  Speaker 1: you're asking your body to do. So because you have
• 3:56
  Speaker 1: the 100 meters and the 1,500 meters, I think you're
• 4:00
  Speaker 1: going to have to do some, now, how you get there,
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  Speaker 1: but you're definitely going to have to do sprint work
• 4:08
  Speaker 1: because the 100 meters is a hamstring pull, wait and
• 4:11
  Speaker 1: happen if you don't train right. I think the 100
• 4:15
  Speaker 1: meters and the standing long jump and your double kettlebell
• 4:19
  Speaker 1: push press for reps I think those are all actually
• 4:22
  Speaker 1: kind of complimentary. So this isn't bad. The issue shows
• 4:27
  Speaker 1: up with the 1500 meter run. Now, you know, I
• 4:30
  Speaker 1: come from a track tradition, so I'm just going to
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  Speaker 1: share things I know. I would say that you need,
• 4:38
  Speaker 1: and we used to call it junk miles, and then
• 4:41
  Speaker 1: it was called garbage miles. I'm sure we called something
• 4:44
  Speaker 1: like zone two, you know, VO2 shade or something like that.
• 4:50
  Speaker 1: But we used to call it junk miles and I
• 4:51
  Speaker 1: still think it's good. But you're going to have to
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  Speaker 1: build yourself up, I think, to at least once a week,
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  Speaker 1: once every two weeks, a 4,500 meter run, maybe a 5,000
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  Speaker 1: meter run. Now, we used to call them here in
• 5:06
  Speaker 1: the United States, the bagel 5Ks, you know. Everyone runs
• 5:10
  Speaker 1: a 5K and then afterwards you drink four glasses of
• 5:15
  Speaker 1: orange juice, eat two bagels with cream cheese on it.
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  Speaker 1: You burned off, you know, 500 calories in the run
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  Speaker 1: and you consume, you know, 5,000, you know, rehydrating. But
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  Speaker 1: if you can find yourself an occasional 5k, I would,
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  Speaker 1: you know, with your child, it'll be a lot more
• 5:35
  Speaker 1: fun than doing it by yourself. But you're just going
• 5:38
  Speaker 1: to do the 5k to finish. Try to get yourself
• 5:40
  Speaker 1: to the point where you don't walk, you don't jog,
• 5:43
  Speaker 1: and you push the pace as within rights. So Let's
• 5:47
  Speaker 1: just say once a week, once every two weeks, even
• 5:50
  Speaker 1: spread it out to once a month if you want.
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  Speaker 1: I don't think that would be optimal. You got to
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  Speaker 1: get that 5K run. We'll just call it a 5K
• 6:00
  Speaker 1: and move on. Two other days of the week, I
• 6:03
  Speaker 1: think you have to do sprint training. I'm a big
• 6:07
  Speaker 1: fan of sprint drills. You know, I have some great
• 6:11
  Speaker 1: memories of doing sprint work on the beach with Pierce
• 6:14
  Speaker 1: Kwan and Tim Anderson and Erica Lemke and a whole
• 6:17
  Speaker 1: group of people. There's something magical about sprinting in the
• 6:22
  Speaker 1: sand and running hills. If you can find hills where
• 6:26
  Speaker 1: you're from, I can't think of a better way to
• 6:28
  Speaker 1: prepare for the 100 meters. As I've said many times
• 6:32
  Speaker 1: in this podcast, I've never had someone get hurt running
• 6:36
  Speaker 1: up a hill. Now, famously, I hurt myself going down
• 6:40
  Speaker 1: some stadium steps when I was a little guy. That
• 6:44
  Speaker 1: wasn't the smartest moment of my life. And I was little,
• 6:48
  Speaker 1: I was probably eight, maybe even younger. My brothers were
• 6:52
  Speaker 1: at a track meet and I turned around, took a
• 6:55
  Speaker 1: step and kind of bounced down there for a while.
• 7:00
  Speaker 1: My mom, how she survived as long as she did,
• 7:03
  Speaker 1: God bless her. So what we're looking at probably is
• 7:07
  Speaker 1: three days a week you got to run. And there's
• 7:10
  Speaker 1: something else I want you to think about on those
• 7:12
  Speaker 1: three days. three days a week you got to run
• 7:14
  Speaker 1: i would say some kind of distance on one of
• 7:17
  Speaker 1: the days one day maybe pure speed work but in
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  Speaker 1: the sense of uh not sprinting as fast you can
• 7:25
  Speaker 1: but you know doing the drills doing the practices they're
• 7:28
  Speaker 1: all over the internet you know it's not like it
• 7:30
  Speaker 1: was 40 years ago we had to buy you know
• 7:32
  Speaker 1: all these books to find all this stuff now it's
• 7:34
  Speaker 1: real easy um you know uh My friend Dante, D-U-N-T-E,
• 7:42
  Speaker 1: has a book I recommended. I like it a lot. Now,
• 7:49
  Speaker 1: that's going to cover your first two events. Your next
• 7:52
  Speaker 1: two events, you're going to cover it. And you also
• 7:56
  Speaker 1: have a weightlifting vest, a weight vest. And I think
• 8:01
  Speaker 1: if you don't feel like doing a long run, say
• 8:05
  Speaker 1: like maybe weekend one, you do the 5K run. Weekend two,
• 8:09
  Speaker 1: slap the vest on and push yourself. It would have
• 8:14
  Speaker 1: to be at least a half an hour or 45 minutes, okay? Now,
• 8:20
  Speaker 1: three days a week, I want you doing the running
• 8:22
  Speaker 1: work and the sprint work. I would also recommend that
• 8:28
  Speaker 1: those same three days, if possible, you also practice, practice, practice,
• 8:34
  Speaker 1: the standing long jump. So take a few minutes at
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  Speaker 1: the end. I think there's real value in practicing after
• 8:41
  Speaker 1: the 5K because you're going to be fatigued. So you're
• 8:44
  Speaker 1: going to have to practice your technique. You have to
• 8:46
  Speaker 1: really pull those hands way back, chin forward, and practice
• 8:50
  Speaker 1: that snap. The standing long jump is a kettlebell swing.
• 8:55
  Speaker 1: A kettlebell swing is a standing long jump. The other
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  Speaker 1: thought I had is on those days, You also do
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  Speaker 1: at least a couple of rounds, and I'd start really light,
• 9:08
  Speaker 1: maybe with the 12s on this double kettlebell push press.
• 9:13
  Speaker 1: And I would just maybe just think in the beginning,
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  Speaker 1: do one set the first time you do it, with
• 9:19
  Speaker 1: just the 12s, test it out, get a sense of
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  Speaker 1: how many you can do. Then over time, I want
• 9:25
  Speaker 1: you to ultimately work up to maybe three sets in
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  Speaker 1: a workout, But what I want you to think about
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  Speaker 1: is I want you to pick a number. I don't
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  Speaker 1: know what the number is going to be. Frankly, I
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  Speaker 1: don't know. Let's say 100 reps. With the 12s, that's
• 9:42
  Speaker 1: going to be a lot of work. And you might
• 9:46
  Speaker 1: even have to go lighter. But I like it that
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  Speaker 1: sometimes those three sets add up to a hundred total reps.
• 9:54
  Speaker 1: And then sometimes, uh, you push one really hard and
• 10:00
  Speaker 1: then you see what you can do on the other two.
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  Speaker 1: So the idea is to have some fun. Uh, you're
• 10:05
  Speaker 1: probably wondering about the other four days a week. I
• 10:07
  Speaker 1: would suggest actually resting, um, because of the nature of
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  Speaker 1: the sprint, the middle distance run, the standing long jump,
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  Speaker 1: and your, uh, your push press, I would use those
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  Speaker 1: gymnastic rings to do things like hang, the family of T-Y-I,
• 10:29
  Speaker 1: maybe those, we call them long stretches. It's where you,
• 10:33
  Speaker 1: like a sax and side bend, you hold the rings
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  Speaker 1: and you go this way, and then you go this way.
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  Speaker 1: You can also sit away from it and do a
• 10:40
  Speaker 1: deep squat. But I would suggest at least one or
• 10:43
  Speaker 1: two days a week be real hard mobility. One day
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  Speaker 1: a week, total rest. And then another day, if you can,
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  Speaker 1: some kind of formal recovery. You know, like I have
• 10:56
  Speaker 1: a sauna right here, literally right here. And throughout the house,
• 11:00
  Speaker 1: I've got, you know, I've got the balls. I've got the,
• 11:03
  Speaker 1: you know, I've got the, it's this mat that's sticky.
• 11:09
  Speaker 1: We call it the sticky mat. It's got a little
• 11:11
  Speaker 1: roller here. And, you know, I lay down on that
• 11:15
  Speaker 1: and I put on my music cozy eye mask. I
• 11:17
  Speaker 1: listen to Brain FM's Rain Reflection and I meditate. And
• 11:24
  Speaker 1: then at the end of the meditation, I don't always
• 11:26
  Speaker 1: get up because I slide from meditation into a nap,
• 11:29
  Speaker 1: which is always fun. I think you have to have
• 11:32
  Speaker 1: something along those lines. It can be a hot bath.
• 11:35
  Speaker 1: It can be a contrast hot shower, cold shower. I
• 11:38
  Speaker 1: like sauna and then a cold shower back and forth.
• 11:42
  Speaker 1: I usually only go about twice doing that. I keep
• 11:45
  Speaker 1: my temperature quite high in there For my Americans, I
• 11:49
  Speaker 1: can get my sauna up to 212. And for the
• 11:52
  Speaker 1: rest of the world, I can get it to 100 centigrade,
• 11:54
  Speaker 1: 100 Celsius without any real issues. But one or two
• 12:04
  Speaker 1: days a week, work on your mobility as best you can.
• 12:08
  Speaker 1: One day a week for sure, have a focused recovery day,
• 12:13
  Speaker 1: however that works out. One full day of rest. And
• 12:17
  Speaker 1: then those three hard workouts, okay? I hope it helps you, Oliver.
• 12:20
  Speaker 1: It's a fun thing and let me know how it
• 12:22
  Speaker 1: goes because I think it's kind of a good idea.
• 12:25
  Speaker 1: Kettlebells support athletic performance. They do. When I was in
• 12:31
  Speaker 1: the best years of my life, as I've mentioned many
• 12:34
  Speaker 1: times in the podcast, I got injured badly. So I
• 12:39
  Speaker 1: couldn't Olympic lift. And so I moved into loaded carries.
• 12:43
  Speaker 1: And then from loaded carries, easy strength. And then I
• 12:47
  Speaker 1: got my first kettlebell, a 28-kilo kettlebell, and I did
• 12:51
  Speaker 1: the rite of passage with that with easy strength. And
• 12:54
  Speaker 1: all of a sudden, that next track season, Highland Games season,
• 12:57
  Speaker 1: Olympic lifting season, people kept asking me, what are you doing?
• 13:02
  Speaker 1: The truth was I was doing loaded carries, easy strength,
• 13:08
  Speaker 1: and kettlebells. So thank you, and I hope that helped.
• 13:13
  Speaker 1: So we got a question from Jim. And Jim says,
• 13:16
  Speaker 1: it seems like most of the self-help and self-improvement books
• 13:19
  Speaker 1: on the market deal with overcoming great adversity and overwhelming
• 13:24
  Speaker 1: negative experiences. It seems to me, though, that these experiences
• 13:29
  Speaker 1: reflect a minority of the population. Interesting. Can you recommend
• 13:33
  Speaker 1: any resources or some other personal advice on overcoming mediocrity?
• 13:38
  Speaker 1: I and perhaps lots of others have more trouble getting
• 13:42
  Speaker 1: past good enough Then we do Rise and Above, Tremendous Hardship. Yeah,
• 13:47
  Speaker 1: when I was young, those were very popular stories. Really
• 13:51
  Speaker 1: popular stories. The rags to riches stories. We read those.
• 13:55
  Speaker 1: When I was young, our books were, I think the
• 13:59
  Speaker 1: word was called primers. So there were always massive selections
• 14:03
  Speaker 1: of short stories, poetry. There was always a Shakespeare sonnets,
• 14:08
  Speaker 1: you know. But there was always the... you know, rags
• 14:12
  Speaker 1: to riches stories. And I enjoyed them. But, you know,
• 14:15
  Speaker 1: the truth is, and, you know, there's a whole bunch
• 14:17
  Speaker 1: of Hans Christian Andersen stories, though those stories almost always
• 14:20
  Speaker 1: end up kind of sad. You know, Hans Christian Andersen
• 14:23
  Speaker 1: stories are a lot like Grimm's Fairy Tales or Peter Pan.
• 14:27
  Speaker 1: These are dark books, man. So, yeah, I like your point.
• 14:31
  Speaker 1: Let's begin. When I got back from the Middle East,
• 14:34
  Speaker 1: I was very ill. I was really struggling. And I
• 14:36
  Speaker 1: went to the library and I picked up a series of,
• 14:40
  Speaker 1: audio tapes. Later I bought the CDs. I also bought
• 14:45
  Speaker 1: the books of Earl Nightingale's Lead the Field. I've recommended
• 14:49
  Speaker 1: it many times on this podcast. They're available now. Earl's
• 14:53
  Speaker 1: been gone for quite a while. But they're available on
• 14:56
  Speaker 1: YouTube now. And I've got to tell you, every time
• 14:59
  Speaker 1: I've ever made a big decision in my life, I
• 15:02
  Speaker 1: listen to lesson number 12 or side 12, The Man
• 15:06
  Speaker 1: on the White Horse. He discusses attitude. He discusses improving
• 15:11
  Speaker 1: your vocabulary to make yourself more successful. And it's weirdly true. Um,
• 15:18
  Speaker 1: so I like that because it's just good sound advice. Uh,
• 15:23
  Speaker 1: it's just quality advice. Um, you know, his, if you're
• 15:27
  Speaker 1: having a, if you're having a problem, he's a big believer.
• 15:30
  Speaker 1: And then you write out solutions and you just spit
• 15:33
  Speaker 1: ball as many ideas as you can. And you just
• 15:36
  Speaker 1: write them down, write them down. Um, when I was
• 15:39
  Speaker 1: turning things around in my own life, I took that
• 15:42
  Speaker 1: advice and I just, I went through every journal. Now
• 15:46
  Speaker 1: I have journals since 1971. I went through every single
• 15:49
  Speaker 1: one looking for little gems and surprises. And it's funny
• 15:54
  Speaker 1: because for fat loss, uh, my gem was more walking
• 15:58
  Speaker 1: and then for my business was be kinder, which made
• 16:03
  Speaker 1: me laugh when I, when I saw it for the
• 16:04
  Speaker 1: third or fourth or fifth time. Um, The next resource
• 16:08
  Speaker 1: I can tell... I like Tony Robbins. I don't like
• 16:13
  Speaker 1: his more recent work. But this book here is my
• 16:17
  Speaker 1: favorite of his. It's called Giant Steps. I can tell
• 16:21
  Speaker 1: you exactly where I am because my pen's in there.
• 16:24
  Speaker 1: And then every day I read it out loud. I
• 16:27
  Speaker 1: have a small discussion with anybody in my world who
• 16:31
  Speaker 1: wants to talk to me. It's 365... I think it's three, yeah,
• 16:39
  Speaker 1: 365 readings. Basically, I do a page a day. You know,
• 16:44
  Speaker 1: I make little checks and stuff when I'm done. Rarely
• 16:49
  Speaker 1: do I find anything I disagree with. I do like
• 16:52
  Speaker 1: the idea of like, he tells us to change our metaphors,
• 16:56
  Speaker 1: even change the way we say things. His most famous
• 16:59
  Speaker 1: example is, instead of saying you're angry, saying I'm a
• 17:02
  Speaker 1: bit peeved. And it really does change like right there,
• 17:06
  Speaker 1: it even changed my body. So I shook a little bit.
• 17:10
  Speaker 1: So I'm actively looking for ways when I look at
• 17:12
  Speaker 1: a problem to change my vocabulary, change my language. So
• 17:17
  Speaker 1: I like that book a lot. I would also recommend
• 17:20
  Speaker 1: two Dan John resources. One, I have a weekly newsletter.
• 17:24
  Speaker 1: If you go to danjohnuniversity.com, I think it's right there
• 17:27
  Speaker 1: in the front page. I have a weekly newsletter called
• 17:31
  Speaker 1: Wandering Weights, and I put in a lot of information
• 17:35
  Speaker 1: on this area. You'll also find a lot of stuff
• 17:37
  Speaker 1: in like Easy Strength Omni book. You know, I talk
• 17:40
  Speaker 1: about a lot of things, even the Armor Building Formula books.
• 17:43
  Speaker 1: Fitness Forge, yeah, it's a do this book about the
• 17:48
  Speaker 1: mental side of things. But those other ones I talk
• 17:51
  Speaker 1: about all the time. This last week in Wandering Weights,
• 17:54
  Speaker 1: as I'm speaking, I talk about Enough, which is a
• 17:58
  Speaker 1: sensual concept that I have. You've got to answer the question,
• 18:03
  Speaker 1: what's enough? The other resource, of course, is the inner circle.
• 18:06
  Speaker 1: And I think at the end of each one of these,
• 18:08
  Speaker 1: there's a place to sign up for it. You know,
• 18:11
  Speaker 1: I'm working on my next one right now. And I just,
• 18:15
  Speaker 1: I'll look at something like an assignment or a tool,
• 18:21
  Speaker 1: you know, Tony Robbins would call them tools. But to me,
• 18:24
  Speaker 1: they're assignments. And I'll go, that is such a, you know,
• 18:28
  Speaker 1: and I just kind of, oh, that's really good. And
• 18:30
  Speaker 1: then I'll realize that, you know, it's my course. But
• 18:34
  Speaker 1: they're very simple things. And I talk about this one
• 18:38
  Speaker 1: in one of my books for sure, and then in
• 18:41
  Speaker 1: Wandering Ways, the weekly newsletter. It's called The 15-Year Assignment,
• 18:46
  Speaker 1: where you write down the turning points of your life
• 18:49
  Speaker 1: at age 1 through 15, 16 to 30, 31 to 45, 40, 60,
• 18:50
  Speaker 1: and up to 60, and continue. And when you do
• 18:57
  Speaker 1: that assignment, things just leap off the page at you.
• 19:02
  Speaker 1: My brother just got home from Vietnam. My aunt died.
• 19:06
  Speaker 1: We got some money. My brothers went to Sears and
• 19:09
  Speaker 1: bought the Sears barbell set with the Ted Williams booklet.
• 19:14
  Speaker 1: I still have the Ted Williams booklet. That wasn't hard
• 19:17
  Speaker 1: to find. Right here. Right here. I still have it.
• 19:23
  Speaker 1: I still reference it. still think it's better than 90%
• 19:27
  Speaker 1: of the stuff you find online and then a few
• 19:31
  Speaker 1: years later I took a typing course didn't think I
• 19:35
  Speaker 1: didn't wouldn't have thought either those were big deals until
• 19:38
  Speaker 1: I look at my life story since I'm a good
• 19:41
  Speaker 1: typist I've tend to be a good writer because you
• 19:44
  Speaker 1: know I've been typing lots and lots of stuff for
• 19:46
  Speaker 1: a long long time When I take notes, very often
• 19:51
  Speaker 1: I'll go home and retype them. I retyped the entire book.
• 19:57
  Speaker 1: I literally retyped the entire book, the sword and the
• 20:00
  Speaker 1: stone here. And I also retyped the other versions that
• 20:06
  Speaker 1: came out too. which took me four years. And then
• 20:11
  Speaker 1: I made comments on it. Well, how did all that happen? Well, again,
• 20:17
  Speaker 1: from one to 15, I went to the Orange Library
• 20:20
  Speaker 1: in South San Francisco and the book recommended by the
• 20:23
  Speaker 1: librarian was The Sword in the Stone. So, you know,
• 20:27
  Speaker 1: things happen. It's cool. These assignments really helped me. One
• 20:35
  Speaker 1: of the things I want you to realize is that
• 20:38
  Speaker 1: Earl Nightingale, Tony Robbins and myself, and I'm not putting
• 20:42
  Speaker 1: myself in that category, but so much of it is
• 20:46
  Speaker 1: the doing. It's so much more important to do this stuff,
• 20:50
  Speaker 1: to do the work, than it is just to talk
• 20:53
  Speaker 1: about it. Now, I have no issues with going to
• 20:55
  Speaker 1: a therapist if you want to turn things around. I
• 21:00
  Speaker 1: think it's a noble thing. But a good therapist will
• 21:03
  Speaker 1: give you homework. And good clients do the homework. And
• 21:07
  Speaker 1: bad clients don't. according to one of my friends who's
• 21:11
  Speaker 1: a therapist, one in 20 people he works with does
• 21:15
  Speaker 1: the work. Which is funny because one in 20 people exercise.
• 21:20
  Speaker 1: One in 20 people floss their teeth. One in 20
• 21:23
  Speaker 1: people retire in the United States with enough money not
• 21:25
  Speaker 1: to need Social Security. You keep seeing that same number
• 21:29
  Speaker 1: throughout life and pretty soon you realize that just honestly,
• 21:35
  Speaker 1: I hate to say the bare minimum, but Just doing
• 21:38
  Speaker 1: the bare minimum gets you through life. So look at
• 21:41
  Speaker 1: those resources. Think about them. Earl Nightingale's company, Nightingale Conant,
• 21:49
  Speaker 1: I think are still around. I'm pretty sure you could
• 21:53
  Speaker 1: probably stream their audio books now. Tony Robbins, his early
• 21:58
  Speaker 1: works are in there. They've got Napoleon Hill. I mean,
• 22:03
  Speaker 1: they've got the classics. I used to be on their monthly...
• 22:07
  Speaker 1: It was kind of a cool service. Every month in
• 22:10
  Speaker 1: the mail, you got an audio tape with one side
• 22:15
  Speaker 1: was kind of a real full talk and the other
• 22:20
  Speaker 1: side was snip the highlights of other talks. And it
• 22:25
  Speaker 1: was wonderful. Once a month, you got this great recharge
• 22:28
  Speaker 1: of trying to be successful. So that would be my
• 22:32
  Speaker 1: advice to you. And the thing about good enough, you're
• 22:36
  Speaker 1: on the right track there. I use the bumper system.
• 22:41
  Speaker 1: I'm on a roll today. I am on a roll today.
• 22:44
  Speaker 1: This is Bumpers by Nick Peterson. The book is really cheap.
• 22:50
  Speaker 1: I show this every so often. The pages in the
• 22:56
  Speaker 1: back are just stuffed with notes. You can barely read
• 23:01
  Speaker 1: some of the pages. I talk about I couldn't understand
• 23:09
  Speaker 1: that note until now. It's just wonderful. I think Nick
• 23:13
  Speaker 1: Peterson's book is very good. He teaches the concept of
• 23:17
  Speaker 1: enough in a very interesting way called bumpers. So there's
• 23:20
  Speaker 1: some ideas for you. If you want more information, certainly
• 23:24
  Speaker 1: sign up for the Inner Circle or go to DJU
• 23:27
  Speaker 1: and poke around at some of the courses we have there.
• 23:30
  Speaker 1: Fun question, Jim. I really appreciate it. Thank you. We
• 23:36
  Speaker 1: have a question from James. I live in West London.
• 23:39
  Speaker 1: It's hard to find kettlebell-focused personal trainers in the UK,
• 23:43
  Speaker 1: but there are a few about. Yeah, I've done workshops there.
• 23:47
  Speaker 1: I want to say it was near Greenwich, but you know,
• 23:52
  Speaker 1: I taught at St. Mary's in Twickenham for a long
• 23:55
  Speaker 1: time before I realized that Richmond was right next door
• 23:59
  Speaker 1: because I'm always lost when I'm in London. Always. So
• 24:04
  Speaker 1: I couldn't tell you where Greenwich is. And then then
• 24:08
  Speaker 1: every time I take the tube, basically it takes me
• 24:11
  Speaker 1: two tries to get in the right direction. I'm looking
• 24:14
  Speaker 1: for a technique checkup rather than a structure program. I
• 24:17
  Speaker 1: like that. I'm also interested in clubs and maces, but
• 24:21
  Speaker 1: I know these aren't your thing, so I won't ask
• 24:23
  Speaker 1: you about them. It's not whether they're my thing or not.
• 24:27
  Speaker 1: They're another tool, but it's a tool I don't use.
• 24:30
  Speaker 1: Do you have any advice on finding a good kettlebell trainer?
• 24:34
  Speaker 1: For example, qualifications, thing to ask on a phone call,
• 24:37
  Speaker 1: and and that kind of thing. First off. Yeah. Because
• 24:42
  Speaker 1: there are some kettlebell instructors who are really good at
• 24:45
  Speaker 1: doing kettlebell work, but are really poor at teaching it. Um,
• 24:49
  Speaker 1: you know, I, I spend a lot of time and
• 24:52
  Speaker 1: I've traveled, gosh, have I done, I've done, I don't know,
• 24:57
  Speaker 1: three or four or five, six kettlebell workshops, uh, on
• 25:02
  Speaker 1: the island, uh, uh, it's always confused because I've done
• 25:07
  Speaker 1: them in Scotland. I've done them in Wales. Uh, and
• 25:11
  Speaker 1: it's always a little confusing, you know, the Island. Okay. And, uh,
• 25:17
  Speaker 1: you know, we, there are some very good instructors, uh,
• 25:20
  Speaker 1: on your Island. Very good. But you, you ask a
• 25:23
  Speaker 1: good question. Uh, I know that most kettlebell organizations, uh, will,
• 25:29
  Speaker 1: you can just go to their sites and you can
• 25:31
  Speaker 1: find their, um, um, their instructors. I know that RKC,
• 25:37
  Speaker 1: I think it's called now RKC England, they have some
• 25:41
  Speaker 1: very good coaches and they would be more in line
• 25:45
  Speaker 1: with the way I coach things. What you're looking for is,
• 25:49
  Speaker 1: like you said, you don't want someone to say, hey,
• 25:52
  Speaker 1: jump in here. Let's take our shirts off and do
• 25:54
  Speaker 1: as many swings as we can. That kind of stuff,
• 25:57
  Speaker 1: which is a very common coaching technique. So first thing,
• 26:01
  Speaker 1: you have to be crystal clear about what you want.
• 26:04
  Speaker 1: You want Technique help. Personally, if I were you, I'd
• 26:08
  Speaker 1: go to a workshop. I love the hard style kettlebell cert.
• 26:16
  Speaker 1: It used to be the Turkish get up, the goblet squat,
• 26:19
  Speaker 1: and the swing. Now there's an additional exercise or two
• 26:24
  Speaker 1: to help teach people to get the bells in the
• 26:26
  Speaker 1: correct positions. Loaded carries have been added, and the get
• 26:30
  Speaker 1: back down drill has been added too, which I love.
• 26:59
  Speaker 1: When you
• 27:03
  Speaker 1: get to the squat, you should be able to learn
• 27:05
  Speaker 1: that very quickly. The goblet squat is brilliant. You want
• 27:12
  Speaker 1: someone who's going to work with you. Here in the
• 27:15
  Speaker 1: United States, there's some coaches. I got a friend. I'm
• 27:18
  Speaker 1: just going to, and I apologize to the hundreds of
• 27:20
  Speaker 1: kettlebell instructors I don't mention, but I got a buddy
• 27:24
  Speaker 1: named Nick Lynch. And I think I could be coached
• 27:27
  Speaker 1: by Nick. He's a very gentle guy. He believes in
• 27:31
  Speaker 1: really controlling breath, much like Tim Anderson. Very calm, very
• 27:37
  Speaker 1: good instruction. There's always a smile, and you move on. That,
• 27:41
  Speaker 1: to me, is very important. If you want someone to
• 27:45
  Speaker 1: run you through a military maneuver or pretend you're in
• 27:48
  Speaker 1: boot camp, just know, just beware of that. There is
• 27:56
  Speaker 1: some ego in the kettlebell world, and that always amazes me.
• 28:00
  Speaker 1: But the things I would look for is someone who
• 28:05
  Speaker 1: wants to work with you and not just beat the
• 28:08
  Speaker 1: hell out of you. You want technical help not to
• 28:13
  Speaker 1: be beaten down. And I think those are the hard
• 28:16
  Speaker 1: questions you have to ask. I'm sure that if you, well,
• 28:22
  Speaker 1: I mean, I was going to say Google, but I
• 28:24
  Speaker 1: don't know if I always trust Google anymore. But the
• 28:27
  Speaker 1: weird thing about chat, in the AIs and stuff like that,
• 28:32
  Speaker 1: is that they're really good in answering specific questions. If
• 28:36
  Speaker 1: you ask a question about kettlebells now on most search engines,
• 28:40
  Speaker 1: they'll just show you site after site after site where
• 28:43
  Speaker 1: you can buy kettlebells, but you want to learn how
• 28:46
  Speaker 1: to use them. And very often, and I'm supposed to
• 28:50
  Speaker 1: hate artificial intelligence. Okay. Okay. I hate it. Having said that,
• 28:54
  Speaker 1: it's so much better for search engine than these other things.
• 28:58
  Speaker 1: So I hope I helped. And someday maybe we'll meet
• 29:03
  Speaker 1: and I'll help you too. I like the kettlebell a
• 29:07
  Speaker 1: lot and it's really helped me with my career as
• 29:11
  Speaker 1: an athlete, as a coach, and of course as a
• 29:14
  Speaker 1: human person. So thank you. Good question. We got a
• 29:18
  Speaker 1: question from Sean. Now this is interesting. I'm a 33-year-old
• 29:22
  Speaker 1: former divisional and fullback with a fairly broken body. that
• 29:26
  Speaker 1: has recently shifted towards hypertrophy and bodybuilding work, as you suggest,
• 29:31
  Speaker 1: as well as mountain biking, road cycling, hiking, and paddling.
• 29:35
  Speaker 1: Despite only having two full body workouts a week, I've
• 29:39
  Speaker 1: been finding that the 10 plus hours of biking and
• 29:41
  Speaker 1: the weekly six to eight hour hike has left my
• 29:44
  Speaker 1: body pretty cranky. Now that's interesting. So, you know, I
• 29:50
  Speaker 1: hope you're not going to blame the weight workouts because
• 29:54
  Speaker 1: six hours, eight hours on a single hike is going
• 29:57
  Speaker 1: to be pretty rough on a big engine. but we'll continue.
• 30:01
  Speaker 1: We have a short summer here in the Canadian Rockies,
• 30:04
  Speaker 1: and I'd much rather spend as much time as possible
• 30:06
  Speaker 1: in the mountains or down at the lake. I'd love
• 30:09
  Speaker 1: to hear your thoughts on dropping the weights for the
• 30:12
  Speaker 1: brief season where the alpine isn't covered in snow and
• 30:15
  Speaker 1: instead doing mobility and glute core activation work before outdoor
• 30:19
  Speaker 1: activities and hitting the pull-up dip station at local parks
• 30:23
  Speaker 1: whenever I'm on the bike. I'm guessing I'd build up
• 30:26
  Speaker 1: some nice guns over the summer And also stay nice
• 30:29
  Speaker 1: and lean without taxing my system. Too much for the
• 30:32
  Speaker 1: activities I love to do. In your experience, can athletes
• 30:37
  Speaker 1: maintain most of their strength and muscle mass this way? Well, yeah.
• 30:42
  Speaker 1: That's one of my favorite stories of my entire life.
• 30:45
  Speaker 1: May 21st, 1988. I finally met my hero from Utah State.
• 30:51
  Speaker 1: I'd seen his videos. I knew about him, but his
• 30:54
  Speaker 1: name is Glenn Pass, and he passed away just a
• 30:56
  Speaker 1: few years ago. I started talking to him because, you know,
• 31:01
  Speaker 1: at the time, we were the two best throwers in
• 31:03
  Speaker 1: Utah State's history. I mean, other people went on after
• 31:07
  Speaker 1: and did better, but in Utah State history. And it
• 31:10
  Speaker 1: was kind of a fun conversation because he said to me,
• 31:13
  Speaker 1: you know, we don't lift. We didn't lift like you guys.
• 31:15
  Speaker 1: And I was like, well, it's a big blanket statement.
• 31:17
  Speaker 1: But what he told me was this, and I've said
• 31:19
  Speaker 1: this many times. He said that he was told that
• 31:22
  Speaker 1: to be an elite level discus thrower, you had to
• 31:26
  Speaker 1: clean and press body weight. snatch body weight and then
• 31:29
  Speaker 1: maybe clean and jerk 20 pounds more 10 kilos more
• 31:36
  Speaker 1: and what he would do is when he first started
• 31:38
  Speaker 1: lifting weights now of course it took him a while
• 31:40
  Speaker 1: to get up to those numbers and then he came
• 31:43
  Speaker 1: back the next year and it didn't take as long
• 31:45
  Speaker 1: and in the third year you know it's funny how
• 31:48
  Speaker 1: you know how strength stays um you know i can
• 31:53
  Speaker 1: i was able to take three years off because of
• 31:57
  Speaker 1: a liver parasite in the middle east and i came
• 32:00
  Speaker 1: back stronger and i've been my whole life not training
• 32:04
  Speaker 1: made me stronger i mean i had to come back
• 32:06
  Speaker 1: and train but glenn's thought was this especially his last
• 32:10
  Speaker 1: two years which were amazing years for a thrower he
• 32:15
  Speaker 1: would test himself with the press the snatch and the
• 32:19
  Speaker 1: cleaning jerk okay if he could make those numbers the
• 32:22
  Speaker 1: body weight and the body weight plus 20 numbers he'd
• 32:25
  Speaker 1: stop lifting and just concentrate on throwing. In fact, he
• 32:29
  Speaker 1: invented his own throwing style, which is funny because there
• 32:32
  Speaker 1: are Germans now who do his shot put style. He
• 32:36
  Speaker 1: didn't need to invent a new discus throwing style because
• 32:40
  Speaker 1: just five or six years before he went to Utah State,
• 32:44
  Speaker 1: Coach Mon and LJ Sylvester invented a new style of throwing.
• 32:47
  Speaker 1: So that worked out pretty nicely. So he would focus
• 32:51
  Speaker 1: on experimenting with the throws and quality throws. And his
• 32:56
  Speaker 1: focus was on being a thrower who throws versus, you know,
• 33:01
  Speaker 1: like what happens so often, a lifter who throws. I
• 33:05
  Speaker 1: guess the ideal would be a thrower who lifts. But
• 33:10
  Speaker 1: you can hold on to strength for a long time.
• 33:13
  Speaker 1: And I learned this from Glenn. Now, Glenn also did
• 33:15
  Speaker 1: something else. Now, this is why I want to segue
• 33:18
  Speaker 1: into you. In the summers, he never lifted weights because
• 33:21
  Speaker 1: he lived on a farm. and farmers do farmer walks,
• 33:24
  Speaker 1: and farmers throw hay bales. Probably the best off-season training
• 33:28
  Speaker 1: you could do, I imagine, would be to work on
• 33:31
  Speaker 1: a farm if you want to be a discus thrower. Um,
• 33:34
  Speaker 1: I think it was Gordie Howe, the great, uh, hockey, uh,
• 33:39
  Speaker 1: player who, you know, used to chop wood all off-season,
• 33:43
  Speaker 1: and chopping wood has got to help you, uh, with
• 33:46
  Speaker 1: snapping the, snapping the puck. Um, you're off season while
• 33:53
  Speaker 1: you're doing the dips and the pull-ups and the bike
• 33:55
  Speaker 1: riding and all the other stuff, uh, is really good.
• 33:59
  Speaker 1: And I, I think, and in the same way, there's
• 34:04
  Speaker 1: this thing called body dysmorphia. I think a lot of
• 34:08
  Speaker 1: us get a kind of almost like a, I want
• 34:11
  Speaker 1: to say it's a mental condition, but a certainly a,
• 34:16
  Speaker 1: a crutch. It's, it's our, it's our little, it's our
• 34:19
  Speaker 1: little teddy bear that we hold our, our security blanket
• 34:23
  Speaker 1: of going into the gym and just making sure we're
• 34:25
  Speaker 1: still as strong as we were two days ago. Strength
• 34:28
  Speaker 1: doesn't go that fast. The research from the Germans in
• 34:31
  Speaker 1: the 1950s proved it. If you lift weights early in
• 34:35
  Speaker 1: your life, you're still stronger the rest of your life
• 34:39
  Speaker 1: than normal people. If you continue to lift weights, your
• 34:44
  Speaker 1: rate of decline in the last years of life are
• 34:48
  Speaker 1: really kind of fun. You know, Before you know it,
• 34:51
  Speaker 1: we're not many podcasts away from me being 70. But,
• 34:56
  Speaker 1: you know, I'm still knocking out some big lifts. I mean,
• 35:00
  Speaker 1: I'm still, you know, I'm still making some big PRs
• 35:05
  Speaker 1: in the weight room. I was looking at the world
• 35:07
  Speaker 1: records and the Olympic lifts. I'm like, oh, I can
• 35:10
  Speaker 1: do that. One of the benefits of you sticking with
• 35:15
  Speaker 1: the weightlifting and then spending the summer doing the other,
• 35:19
  Speaker 1: you know, the biking and stuff, I think it's going
• 35:21
  Speaker 1: to keep you in the game longer, and that's what
• 35:23
  Speaker 1: you want. Now, finally, I just want to say one thing.
• 35:26
  Speaker 1: I'm a little concerned about your injuries and how you
• 35:28
  Speaker 1: look at them. I sure hope you're doing the positive
• 35:31
  Speaker 1: things to take care of them. I didn't see anything
• 35:35
  Speaker 1: here about recovery. I want you to make sure you
• 35:39
  Speaker 1: think about sleep. I want to make sure you think about,
• 35:42
  Speaker 1: you know, obviously, you know, low-end nutrition like hydration, protein, veggies, fiber,
• 35:48
  Speaker 1: you know. Take care of business because... At your age,
• 35:52
  Speaker 1: I don't want you thinking that you're already done, okay?
• 35:55
  Speaker 1: Because you have a lot of time ahead of you.
• 35:57
  Speaker 1: And good luck, and thank you for the question, okay? Okay,
• 36:01
  Speaker 1: we have a question from Phil. I'm a longtime listener
• 36:05
  Speaker 1: to your podcast, and I look forward to it every week.
• 36:08
  Speaker 1: I find it informative and inspirational. I'm a 66-year-old guy
• 36:13
  Speaker 1: who wants to train for longevity. I want to continue
• 36:16
  Speaker 1: to do things I love, like hiking, riding my bike, golfing,
• 36:20
  Speaker 1: and basically age gracefully. I'm 170 pounds and 5'10. I
• 36:27
  Speaker 1: have an ectomorph build. I've been slim my whole life,
• 36:30
  Speaker 1: which is a gift for longevity, with long limbs and
• 36:35
  Speaker 1: a fast metabolism. I always seem to be hungry and
• 36:38
  Speaker 1: have a hard time putting on muscle. I have a
• 36:41
  Speaker 1: home gym that's outfitted with dumbbells, kettlebells, a sandbag, an
• 36:45
  Speaker 1: adjustable bench, a suspension trainer, and a bar for deadhanging.
• 36:49
  Speaker 1: It's a good home gym. My problem is I'm overwhelmed
• 36:52
  Speaker 1: by all the advice out there on social media recommending
• 36:56
  Speaker 1: what a good longevity program looks like. Please help me
• 36:59
  Speaker 1: put together a plan to achieve my longevity goals. I
• 37:02
  Speaker 1: feel like most plans I come across don't address my ectomorph,
• 37:06
  Speaker 1: body type, and fast metabolism. Okay, so what matters for
• 37:12
  Speaker 1: longevity was answered about 50 years ago by my coach,
• 37:19
  Speaker 1: Dick Knotmeyer. One day he said, Danny boy. I said, yes, yes.
• 37:23
  Speaker 1: He goes, you know, uh, what, what are the percents
• 37:26
  Speaker 1: for living a long life? And I said, uh, you know, I,
• 37:31
  Speaker 1: I think at the time I said something like, uh,
• 37:34
  Speaker 1: 50% DNA genetics and 50% lifestyle and habits. But then,
• 37:40
  Speaker 1: you know, he corrected me and he said, if, if
• 37:44
  Speaker 1: I have the story right, he goes, yeah, it's probably 50%,
• 37:48
  Speaker 1: you know, genetics, 40% lifestyle, but he added 10% luck.
• 37:54
  Speaker 1: And that 10% luck is the big one. You know,
• 37:57
  Speaker 1: there are, I know people in my life who went
• 37:59
  Speaker 1: out the door to the left and experienced a terrible trauma.
• 38:03
  Speaker 1: If they'd have gone out the right, they'd have been fine.
• 38:06
  Speaker 1: We all know that, you know, a moment of distraction
• 38:08
  Speaker 1: on the road and terrible things can happen. I had
• 38:11
  Speaker 1: a mosquito in my car the other day and it
• 38:13
  Speaker 1: was buzzing around me. And I just decided to pull over,
• 38:17
  Speaker 1: deal with it instead of trying to, you know, man
• 38:21
  Speaker 1: dies in car accident, you know, attacked by a mosquito.
• 38:24
  Speaker 1: It's not a headline I want. Luck is part of it. Now,
• 38:28
  Speaker 1: for DNA, you know, my family doesn't live long. We're
• 38:34
  Speaker 1: not a long-living family, but my generation seems to be
• 38:37
  Speaker 1: doing pretty good. My brother Richard is 81, 82, Ray's 80, 81.
• 38:41
  Speaker 1: We're doing okay. But But let's give you some information, okay?
• 38:51
  Speaker 1: So you can't do much about your DNA. Yeah, lifestyle
• 38:54
  Speaker 1: you can. We'll focus on that. We have a friend
• 38:57
  Speaker 1: of the gym named Bill Gifford, G-I-F-F-O-R-D. His book, Spring Chicken,
• 39:04
  Speaker 1: is marvelous. Now, he just came out with another book,
• 39:06
  Speaker 1: and I was going to pull it out. There's Spring
• 39:10
  Speaker 1: Chicken right there. But where he talks about using saunas.
• 39:16
  Speaker 1: But they're going to be right next to each other
• 39:18
  Speaker 1: when you look for the books. I've been doing saunas
• 39:22
  Speaker 1: a long time. Brad Pilon has a book on saunas.
• 39:26
  Speaker 1: Bill has a book on saunas. Do saunas help for
• 39:29
  Speaker 1: long lifetimes? I don't know. But at best, it's a
• 39:32
  Speaker 1: little teeny thing. Okay, the best things for you to do,
• 39:35
  Speaker 1: you've already done the one. You got to keep your
• 39:37
  Speaker 1: body weight down. The other one is like, don't smoke,
• 39:40
  Speaker 1: wear your seatbelt. It's all such simple stuff. Those are
• 39:44
  Speaker 1: the big, I mean, not doing something stupid. is just
• 39:50
  Speaker 1: as important for longevity as all the nonsense you read.
• 39:54
  Speaker 1: I've basically thrown out most of my longevity books because
• 39:57
  Speaker 1: all they do is anger me because they're such BS. But,
• 40:02
  Speaker 1: you know, so take care of the little things first.
• 40:06
  Speaker 1: Take the little things, and they're not little. I'm hoping
• 40:09
  Speaker 1: you go get an annual physical. I go twice now
• 40:12
  Speaker 1: a year. I do two blood tests a year, and
• 40:16
  Speaker 1: then the Medicare... test, which isn't, you know, which is,
• 40:22
  Speaker 1: which is fine. You know, the annual physical with all
• 40:25
  Speaker 1: the questions they ask. Um, they have a new question.
• 40:28
  Speaker 1: Do you have a living will? Which I thought was good. Um,
• 40:33
  Speaker 1: I go to the dentist three times a year. Uh, my,
• 40:37
  Speaker 1: anytime I get a new, uh, dental hygienist, they always ask, uh,
• 40:41
  Speaker 1: why I come three times a year. And I said,
• 40:43
  Speaker 1: cause you guys recommend it. And then they say, well,
• 40:45
  Speaker 1: you don't have very much plaque. And I'm like, it
• 40:48
  Speaker 1: can't put those concepts together. I go to the, I
• 40:51
  Speaker 1: go to the dentist three times a year and I
• 40:53
  Speaker 1: don't have a lot of plaque. Combine those two thoughts
• 40:56
  Speaker 1: and see what happens. I also recommend going to the
• 40:58
  Speaker 1: eye doctor once a year. Take care of those doctor visits. Um,
• 41:02
  Speaker 1: take care of the little things. Um, you know, I mean,
• 41:08
  Speaker 1: don't let your tires change your tires before they get worn.
• 41:12
  Speaker 1: Have your brakes checked. I mean, the big items, uh,
• 41:16
  Speaker 1: Check around your house for some simple things you can
• 41:18
  Speaker 1: do to make yourself a little more bulletproof around the house.
• 41:22
  Speaker 1: Little things. Very little. I have emergency stuff in my house.
• 41:28
  Speaker 1: I'll never use it. But it makes me feel better
• 41:32
  Speaker 1: because I know I'll never use it. But if I
• 41:35
  Speaker 1: do need to use it, it's there. Okay, those are
• 41:38
  Speaker 1: the big ones. Next, there's no question in my mind
• 41:41
  Speaker 1: the need for sleep. I have suffered from concussions. It
• 41:46
  Speaker 1: does have an impact on my sleep. So I take
• 41:48
  Speaker 1: sleep very serious. I have trained myself to sleep better. Now, again,
• 41:54
  Speaker 1: I'm just on a roll today. So I take Hibernate
• 41:57
  Speaker 1: every night before I go to bed. They're my friends there.
• 42:01
  Speaker 1: They have a really good article talking about easy strength
• 42:03
  Speaker 1: in there. It's called Hibernate. It's like this. I get
• 42:07
  Speaker 1: nothing for recommending it. It has zinc, magnesium, and just
• 42:12
  Speaker 1: a hint of melatonin. I take that before I go
• 42:16
  Speaker 1: to sleep. Sometimes I will sleep with my eye mask
• 42:20
  Speaker 1: and my Bluetooth ears. It's called Music Cozy. And then
• 42:25
  Speaker 1: I listen to Brain.fm. There's one called Deep Sleep that, man,
• 42:31
  Speaker 1: I just conk out. I have a fan, a really
• 42:35
  Speaker 1: big fan above my bed. About half the year here
• 42:40
  Speaker 1: in Utah, having a little bit of air coming down
• 42:42
  Speaker 1: on you is kind of nice. It gets a little
• 42:45
  Speaker 1: It gets a little stuffy. I spend a lot of
• 42:47
  Speaker 1: money on doors and insulation and all kinds of things
• 42:51
  Speaker 1: around the house. So the more you secure your home,
• 42:56
  Speaker 1: the more you need the air to move a little bit.
• 42:59
  Speaker 1: My room is very dark. I spend quality money on
• 43:03
  Speaker 1: good shades. I would show you the shades in my office,
• 43:07
  Speaker 1: but then it would take me a while to put
• 43:09
  Speaker 1: the camera back. Sleep is big. simple things. Personally, I
• 43:17
  Speaker 1: think fasting is going to be proved again to be
• 43:20
  Speaker 1: valuable for longevity. I mean, there's a couple. I mean,
• 43:24
  Speaker 1: the big three that you go to any senior center
• 43:26
  Speaker 1: in America, they'll tell you the big three. At some level,
• 43:30
  Speaker 1: you have to have community, avoid crap food, and you
• 43:33
  Speaker 1: know what it is. I call them cardboard carbs sometimes,
• 43:37
  Speaker 1: processed foods. And I think somewhere in your day, somewhere
• 43:41
  Speaker 1: in your week, you've got to hold back from, from eating. Um,
• 43:46
  Speaker 1: I fast every day. Uh, and I do it as
• 43:48
  Speaker 1: a productivity tool. I don't eat until I've got all
• 43:52
  Speaker 1: my work done, my workout done, my long walk in.
• 43:57
  Speaker 1: Then I come home and eat my breakfast. I focus
• 44:00
  Speaker 1: on protein and fruit. My dinner, I focus on protein
• 44:03
  Speaker 1: and veggies. Uh, been doing that for a long time
• 44:06
  Speaker 1: from some good advice. Um, the combination gives me plenty
• 44:10
  Speaker 1: of protein. I get, uh, So my breakfast is 60
• 44:15
  Speaker 1: grams of protein. My dinner generally in that room, 60.
• 44:19
  Speaker 1: And then I take an additional protein drink midday. So
• 44:23
  Speaker 1: that's 150 grams of protein a day. I take way
• 44:28
  Speaker 1: more fiber than I need. Uh, the vegetables, the berries
• 44:31
  Speaker 1: I eat. Um, these are, these are good things. If
• 44:36
  Speaker 1: you get, um, Bill's books, spring chicken, he gives you
• 44:41
  Speaker 1: the best tools. Um, Autophagy is a big one, self-eating.
• 44:46
  Speaker 1: That's the value of fasting. It reminds your body to,
• 44:51
  Speaker 1: you know, it'll break down amino acids and then steal
• 44:54
  Speaker 1: them for another project. The truth about low, low, low
• 45:01
  Speaker 1: calorie diets linked to longevity is sketchy at best. Yeah,
• 45:06
  Speaker 1: I think sauna's helped. But I also think going on
• 45:09
  Speaker 1: a vacation on the beach helps too. I think we
• 45:12
  Speaker 1: humans love warmth. At the tip of the spear, the
• 45:18
  Speaker 1: tiniest of things would be the supplements. I just showed
• 45:22
  Speaker 1: you one, but that's a sleep aid. I know that
• 45:25
  Speaker 1: some supplements may help with longevity, but that's going to
• 45:29
  Speaker 1: be vague. It's really hard to study longevity. When they
• 45:36
  Speaker 1: did the When Keyes did his famous study on, which
• 45:43
  Speaker 1: really gave us the original, was it the food circle,
• 45:47
  Speaker 1: the four foods, or was it the food pyramid? I
• 45:50
  Speaker 1: think it was a circle one. You know, he really
• 45:53
  Speaker 1: cherry-picked the information. And also, too, he ignored a lot
• 45:56
  Speaker 1: of other cultures that had long lives that didn't follow
• 46:00
  Speaker 1: his plan. You know, if you go online and, you know,
• 46:07
  Speaker 1: there are many people who question The Blue Zone studies,
• 46:11
  Speaker 1: you know, there's this idea that, and I've been to,
• 46:14
  Speaker 1: I think I've been to three of the four Blue Zones,
• 46:19
  Speaker 1: I think. I've been to the one in Greece, Okinawa,
• 46:26
  Speaker 1: Loma Linda, and I can't remember the fourth one, but
• 46:30
  Speaker 1: it doesn't matter because if you want to find a
• 46:33
  Speaker 1: real Blue Zone where people live a long, long life,
• 46:37
  Speaker 1: You just go to New York City and you'll find people,
• 46:40
  Speaker 1: many people are in their 90s and 100s still working.
• 46:44
  Speaker 1: And some of them don't have the model of health,
• 46:50
  Speaker 1: of what the health industry would recommend. So, a couple things.
• 46:57
  Speaker 1: First off, if I was going to give you a
• 46:59
  Speaker 1: summary of what I would do first, the first thing
• 47:02
  Speaker 1: I would do is we know that exercise helps Whether
• 47:06
  Speaker 1: it's because of, let's not even worry about it. Exercise helps.
• 47:10
  Speaker 1: But what you need first, and this is a good question, Phil.
• 47:14
  Speaker 1: What you need first is the habit of exercise, okay?
• 47:19
  Speaker 1: I now tell people to get the habit of exercise
• 47:22
  Speaker 1: before you worry about nutrition. I think too many people chase,
• 47:26
  Speaker 1: it's trying to be on a hard diet and start
• 47:29
  Speaker 1: an exercise program. You just only have so much in
• 47:33
  Speaker 1: the tank that you can pull that off. Get in
• 47:35
  Speaker 1: the habit of daily exercise. And I mean that daily.
• 47:40
  Speaker 1: I think, and you're doing a lot, and I like
• 47:44
  Speaker 1: what you're doing, but at some level, you should, 30
• 47:50
  Speaker 1: minutes a day of walking or whatever, you've got biking, hiking,
• 47:54
  Speaker 1: I mean, that's all great. 30 minutes a day, let's
• 47:57
  Speaker 1: just put it in as a must. And I would
• 48:00
  Speaker 1: say two or three days a week, lift weights, and
• 48:02
  Speaker 1: you have a pretty good home gym. So that's all
• 48:04
  Speaker 1: set up. And I would recommend every time after you
• 48:07
  Speaker 1: lift weights, you go for a walk. Okay. Habit of walking. Done. Two,
• 48:12
  Speaker 1: I would say you're crazy to go to failure or
• 48:17
  Speaker 1: burnout reps. You're 66. I mean, I don't know when
• 48:22
  Speaker 1: that line in the sand is, but it's a lot
• 48:24
  Speaker 1: earlier than I used to think. You need to have
• 48:28
  Speaker 1: something in the tank because you got to come back
• 48:30
  Speaker 1: tomorrow and do it again. I work with somebody who,
• 48:35
  Speaker 1: So I put one of my female clients on a
• 48:39
  Speaker 1: program where, and I said, it's a circuit. But for
• 48:45
  Speaker 1: the first day, I wanted them to do one pushup.
• 48:50
  Speaker 1: I think it was one ab wheel rollout. I think
• 48:54
  Speaker 1: it was two goblet squats and a chin-up. But it
• 48:57
  Speaker 1: was so easy. Instead, they did three, three, three, you know,
• 49:01
  Speaker 1: they just added reps. So, you know, next day I
• 49:04
  Speaker 1: get this phone call and hardly walk up a flight
• 49:08
  Speaker 1: of stairs, you know, because we did circuits. So you
• 49:10
  Speaker 1: don't do one, you do 15. So whatever 15 times
• 49:14
  Speaker 1: three is. And I said, I begged you just to
• 49:19
  Speaker 1: follow the plan. So point two, always leave something in
• 49:23
  Speaker 1: the tank. Always be able to almost repeat that workout
• 49:26
  Speaker 1: at the finish of the workout. I mean, obviously, maybe
• 49:30
  Speaker 1: it would be a strange thing to do to repeat
• 49:32
  Speaker 1: an entire workout, but do that. Number three would be
• 49:36
  Speaker 1: then once you have the habit exercises, You're exercising seven
• 49:39
  Speaker 1: days a week, 365, 366. Then consider the nutritional side.
• 49:47
  Speaker 1: On nutrition, you know, I think protein, obviously, it's first.
• 49:55
  Speaker 1: I mean, it's the king. But for me, I've always
• 49:58
  Speaker 1: felt that if you focus on protein and fiber, protein
• 50:01
  Speaker 1: and veg, everything else kind of does the work for itself.
• 50:04
  Speaker 1: Everything else just kind of lines up. That's my experience.
• 50:07
  Speaker 1: I could be wrong. the next couple areas are going
• 50:11
  Speaker 1: to be kind of a mishmash, but I hope your
• 50:14
  Speaker 1: sleep is good. I hope your community is good. And
• 50:19
  Speaker 1: that's really important. And then the final thing I would
• 50:22
  Speaker 1: tell you, and I don't know how you'd ever, I
• 50:26
  Speaker 1: don't know how you'd ever be able to make a
• 50:29
  Speaker 1: study for this, but try to make yourself a lifelong
• 50:32
  Speaker 1: learner as soon as you can. Uh, if you're not already, uh,
• 50:38
  Speaker 1: So Erica did this Harvard class, and it reminded me
• 50:45
  Speaker 1: that I used to own the Harvard five-foot shelf of books.
• 50:48
  Speaker 1: So I purchased another set, which is kind of funny.
• 50:52
  Speaker 1: I used to have the blue set, and now I
• 50:53
  Speaker 1: have the red set. And I have the deluxe edition.
• 50:56
  Speaker 1: So every day, Dr. Elliott, 120 years ago-ish, gave us
• 51:00
  Speaker 1: a reading to do. And every day I crack out
• 51:09
  Speaker 1: a volume. I read from Plutarch to Pliny to gosh, Emerson. Um,
• 51:17
  Speaker 1: today we read hole in shed about the tortures the
• 51:21
  Speaker 1: British used to do pretty, pretty strong stuff. There's love letters,
• 51:26
  Speaker 1: there's poems, there's, uh, last, uh, last week it was
• 51:29
  Speaker 1: George Washington's, uh, farewell letter when he retired, uh, uh,
• 51:33
  Speaker 1: as a two-term president. Uh, I'm constantly trying to learn more.
• 51:40
  Speaker 1: I'm working hard in the original strength with the ProReset stuff.
• 51:44
  Speaker 1: It's very important to me. Gosh, I read books. I'm
• 51:50
  Speaker 1: reading right now a book. You know what placebos are? Well,
• 51:54
  Speaker 1: there's a book called Nocebos. And I'm really enjoying the
• 51:58
  Speaker 1: book about how your mind can make you sick and
• 52:03
  Speaker 1: how to work your mind to... If I tell you
• 52:08
  Speaker 1: that something you're doing is exercise and it burns fat,
• 52:11
  Speaker 1: and you've been doing it for a long time, now
• 52:13
  Speaker 1: that I told you it burns fat, there's a chance
• 52:16
  Speaker 1: that you'll lose body fat just because I told you
• 52:19
  Speaker 1: that thing you're doing burns fat. I love it. I
• 52:23
  Speaker 1: love how strong the human brain is. So those are
• 52:25
  Speaker 1: the kinds of things I'd recommend. It's okay to be alone,
• 52:29
  Speaker 1: but it's not okay to be lonely. Put that into
• 52:32
  Speaker 1: your heart. Constantly learn. And where you are as, um,
• 52:38
  Speaker 1: you said an ectomorph, um, you have an advantage in longevity. Uh,
• 52:46
  Speaker 1: there is, uh, something I think you might want to
• 52:49
  Speaker 1: look into. Um, this is actually, this is just an example, but, uh,
• 52:55
  Speaker 1: this one here is called the idiot's guide to Ayurvedic medicine.
• 52:59
  Speaker 1: And I really like this book. Um, If you look
• 53:04
  Speaker 1: into Ayurvedic medicine, I'm not saying that, you know, but
• 53:08
  Speaker 1: I think you're called a vata in there. And they have,
• 53:11
  Speaker 1: in these books, they'll talk about foods that might agree
• 53:15
  Speaker 1: with you, how to maybe look at the seasons differently,
• 53:18
  Speaker 1: how to look at the daily clock differently. And maybe
• 53:22
  Speaker 1: you come up with one or two ideas that just
• 53:25
  Speaker 1: resonate with you. From this book here, I got the
• 53:29
  Speaker 1: butterfly stretch and the ragdoll. And those two have been
• 53:34
  Speaker 1: remarkable in my ongoing chase for whatever I'm chasing. Fun question, Phil.
• 53:42
  Speaker 1: I really enjoyed doing it. I think longevity became a thing.
• 53:52
  Speaker 1: Like everything in America, it became a fad. And because
• 53:55
  Speaker 1: it became a fad, I think we, I'll insert cliche here,
• 54:00
  Speaker 1: but we threw the baby out with a bath. It's
• 54:05
  Speaker 1: not as complicated as people make it. I know that
• 54:08
  Speaker 1: you can make a lot of money selling longevity supplements.
• 54:12
  Speaker 1: I went into Costco today and on my left was
• 54:15
  Speaker 1: basically the recommended list of pills that a very much
• 54:20
  Speaker 1: more famous person than me recommends. I think it's a
• 54:23
  Speaker 1: cash grab. I don't think it's going to help with
• 54:25
  Speaker 1: your longevity at all. I think what's going to help
• 54:29
  Speaker 1: with your longevity is Picking good parents. Good luck on
• 54:32
  Speaker 1: that one. Doing the best things you can do with
• 54:35
  Speaker 1: your lifestyle and increasing your luck by doing those tiny
• 54:39
  Speaker 1: things like putting on the seatbelt, wearing the helmet, you know,
• 54:44
  Speaker 1: making the house a little bit more secure and safe.
• 54:47
  Speaker 1: And here in the United States, before you drive, before
• 54:51
  Speaker 1: you go across a light or stop sign, always look
• 54:55
  Speaker 1: left first, look right, and then another left. And that'll
• 55:00
  Speaker 1: probably do as much for your health as only herbs
• 55:04
  Speaker 1: and spices everybody else recommends. Hey, thank you, Phil. A
• 55:08
  Speaker 1: fun question, and I appreciate it. Well, there you go. Listen, again,
• 55:12
  Speaker 1: if you have a question, please send it to the
• 55:14
  Speaker 1: podcast at this address, podcast at danjohnuniversity.com. Each and every week,
• 55:21
  Speaker 1: I sit down here and I answer your questions. And
• 55:24
  Speaker 1: until next time, let's all keep on lifting and learning.
• 55:27
  Speaker 1: Thank you.