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The 30-Minute Body · White Coat Black Sheep

0:00
All right. Welcome. Here with me today I have Jerry
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Tehira.
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Close.
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How'd I do?
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It's close. It's Teixeira.
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Oh, Teixeira. Okay. Founder of Bodyweight Strength, where
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he teaches busy professionals over 40 how to build real strength at home,
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no gym required.
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So I know a little bit about you. I love the whole concept, and you look very
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healthy and into fitness. And what I do know about you
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is pretty cool, like with your son and yourself, your family, because everyone
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except for your wife really is into jujitsu.
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Yeah, for the last two years.
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Can't get her on board with it, though.
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Yeah. Are you from Bakersfield or where are you from?
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McFarland, if you know where that is.
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I do know where that is.
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Yeah. So-
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I worked at a small clinic there for a bit.
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Okay. Yeah, my grandparents had a dairy there.
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Oh, wow.
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And so I grew up on her dairy, and then we moved back and
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forth to between Southern California, Orange County, and then back to Bakersfield a
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few times.
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Okay.
1:01
Um...
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It just brings people back.
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It does.
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Yeah.
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When people move and I'm like, "You'll be back."
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It-
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They always come back.
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Yeah. After I graduated from training here,
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I thought, "Okay, now I'm going to go back to Florida and..." But then all the
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good jobs were here and the people were so nice, and then my friends are here.
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And then, you get relationships here, and it's just like, "Oh my gosh, I just
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can't... This is where I live."
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Yeah.
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Yeah.
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It's-
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And it's nice.
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Yeah, it's what you make of it.
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Yeah.
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If you want it to be bad-
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Yeah
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... you're going to find the bad.
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Yeah.
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If you want it to be good, you're going to find the good.
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Yeah. That's exactly right. So,
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how long have you been into the health and fitness world?
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Well, right out of high school, I turned 18 and left the next day for the Marine
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Corps.
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Okay.
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And so that, I was never an athlete, and so that was my first
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real hard physical training. And luckily, because
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we're creatures of habit-
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Yeah
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... right? We always think we have...
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I mean, and you do have agency, but at the end of the day, the habits you develop
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are kind of what you default to.
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Yeah. Definitely.
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And since I had to wake up at 5:30 every morning to work out for four
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years- ... it just stuck.
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So I do recognize when I work with people, like, "Hey, this is not a current
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habit for you."
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Right.
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And so that's kind of the first goal is let's build a habit.
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Yeah.
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And then once you have that habit formed, it's a lot easier to keep it going.
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What was your fitness state when you did just first enter the
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Marines?
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How much habit were you walking in with?
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So, we had a pool on the dairy, so I swam a lot in the summers.
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Oh, that's cool.
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So I wasn't super sedentary, but I was-
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Yeah
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... like a video game kid. We lived out in the middle of nowhere.
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Okay.
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So I read books, played video games, whatever to pass the time.
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It's so pleasant out there, honestly.
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Yeah.
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When I was younger, it's like, "Oh, I can't wait to go do other things."
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Yeah.
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But then now that I'm much older, I'm like, "Man, the country's calling
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me." Like, I just don't want people everywhere.
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Yeah.
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So it was nice.
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Oh my gosh.
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So I wasn't overweight or anything like that, but-
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Mm-hmm
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... probably the summer before I left, for three months, I ran and did
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body weight pushups, stuff like that, just-
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Yeah.
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When you go into the military, boot camp's not a lot of weightlifting.
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It's mostly endurance-based stuff and then body weight exercises, so I-
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Like you have to be a functional-
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Yeah
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... human-
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Yeah
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... to perform whatever the asset needs to do.
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Yeah. And so I just basically prepped doing that type of
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stuff.
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Mm-hmm.
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And so that was my first real
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consistency in doing anything like that.
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And then when I joined the military, you have your morning PT.
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It's like I mentioned, kind of by force. You don't have a choice.
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Mm-hmm.
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And I never went to the gym or worked out outside of that.
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And then
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it was probably two years after I was in, they moved me, and I got stationed in
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Twentynine Palms back in California. I was in North Carolina at the time.
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Twentynine... Oh, okay.
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Yeah. So then they moved me to Twentynine Palms and there's, especially back then,
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there was literally nothing out there.
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And my barracks was across the street from the gym,
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so I was just bored. And one day I was like, "I'll try working out, like going to
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the gym."
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Yeah.
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So I walked across the street, and I walked in, and then all the exercise equipment
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just looked like torture devices.
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I was like, "What is all this stuff?"
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It's overwhelming, right?
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Yeah, because I have no idea.
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A lot of people feel that way. Yeah.
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I had no idea what to do. And I'm the type of person, like, I'm not afraid to try
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something-
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Mm-hmm
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... but I'm not just going to go bumble around with absolutely no clue what to do.
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So I walked back out, and then I went, they have a PX,
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like a big store, mall, whatever, on the base.
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Mm-hmm.
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And so I went and bought Arnold Schwarzenegger's "Guide to Modern Bodybuilding" at
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the time.
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I love that.
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So I was like, "This is at least... Maybe it's not perfect, but at least-"
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He was such an icon, right?
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Yeah.
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Like, look at what he-
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Well, and I grew up with all his movies.
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Progression of-
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Yeah.
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Oh, okay. Like "Terminator."
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"Terminator" and all. Yeah.
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Yeah.
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So I was like, "Okay. I'll do this." So-
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Yeah
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... I read that front to back, and for maybe, it took me like a week, I got through
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it, and then I went to the gym and started...
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At least then I was like, "Okay, I kind of know what I'm doing."
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Yeah.
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And the science has evolved since then.
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Totally.
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But it was good enough-
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Yeah
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... that I got pretty good results.
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Yeah.
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And I think when you do decide to do something
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in life, whatever it happens to be,
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you're not going to be good at first, but if you reap rewards-
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Exactly
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... from it, there's like that...
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It's like the carrot that you want.
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Yeah.
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If you keep trying to reach the carrot but you never get it-
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Yeah
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... you're going to quit. And so I think a lot of people, when it comes to their
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health, it's like they have a desire to
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change things, right?
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Mm-hmm.
5:19
And to improve. But then sometimes, like maybe January, everybody goes to the
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gym, and if they don't have a plan, they do go put in effort-
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Mm-hmm
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... but it's just kind of discombobulated, and it's haphazard.
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Well, they're still in the crawling stage before they walk.
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Right. And sometimes not having a plan, you don't even need an amazing
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plan. You just need an okay plan-
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Yeah
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... with consistency, and you'll get decent results.
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Yeah.
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But people will do things that are highly inefficient-
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Yep
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... and then they're in there for three months grinding away, and you've got kids
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and a career, and you're taking all this time-
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Yeah
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... right? And then you're like, "This is like, I-"
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You don't feel better. You don't look better.
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Yeah.
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Your labs maybe aren't better. You're just like, "What is this all for?"
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Yeah. And so then I think people get frustrated-
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Yeah
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... and they quit.
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Mm-hmm.
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And then of course, there's tons of misinformation, and there's
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like-misleading stuff-
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Oh, yeah
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... in the fitness industry and when it comes to strength training.
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We could spend a whole hour on myth-busting.
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Yeah, absolutely.
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Half the stuff I did,
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even back then, I got results not because of necessarily the
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exact programs or whatever that I did.
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Mm-hmm.
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It was just because I was consistent.
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Mm-hmm.
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And then being consistent at something that's okay-
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Yeah
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... ended up working out. But I invested way more time
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where I could've done things much more efficiently and gotten a similar result with
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a much smaller commitment, which I know that now, but back then-
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You were just starting.
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Yeah.
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Did the book by Arnold Schwarzenegger, did he have anything specific
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that was like, "If you do this, then you will get that?" Was it that linear?
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Well, he had
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a lot of it, so it's like-
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I'll have to get it. I'm actually curious
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... it was actually interesting because it was back in the day when he first came
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from Austria, he talked about how he got here and a little
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autobiographical type.
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Yeah.
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And then
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he gave complete workouts, and it was just the way he did things.
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And back then-
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Like the frequency, the weight.
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Yeah.
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The reps.
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And the thing I didn't realize then, because I was naive-
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Mm-hmm
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... is that
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all these guys, and even today, you look at influencers on Instagram and things
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like that, and
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not all of them, but a great majority of them are taking a lot
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of PEDs, so they're using performance-enhancing drugs.
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Yeah.
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So they can handle these very high volumes of exercise-
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Yeah
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... and they get good results.
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Yeah.
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And when you're very young, I was 19 at the time when I started.
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Oh, that's such an interesting...
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I haven't heard that term before, but-
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Yeah
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... this is exactly what I love to learn.
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Yeah, so
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everybody has a maximum recoverable volume of
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exercise.
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Yeah.
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So whether you're an endurance athlete or you're lifting weights or whatever,
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you can only handle so much.
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Mm-hmm.
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And then you start to
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lose efficiency from-
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Mm-hmm
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... the exercise. So you do a certain thing, and it stimulates a response.
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Your body gets stronger.
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Like weight, volume, reps-
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Mm-hmm
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... recover.
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To me, whenever I try to teach clients is we want to target that sweet spot-
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Mm-hmm
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... where you get an efficient return for your time investment-
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Yep
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... and you get results, then you go home and recover.
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Yeah,
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which is when you really do build the muscle.
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Right. And it takes less
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volume than most people think to get-
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Mm-hmm
8:24
... good results.
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Mm-hmm.
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So a lot of the
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sets and a lot of the stuff that I did, it's not that it was wrong, it was just
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terribly inefficient. So I could've walked in-
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I love it
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... I could've walked into the gym-
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Yeah
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... and trained for 30 minutes and
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left.
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Efficiently.
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Right. And probably gotten 80% of the possible results.
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Yeah.
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And there's a lot of research that they've done that shows,
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for example, on your first set that you do of an exercise, we're talking strength
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training, and we're talking if you perform hard sets.
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And it can be push-ups or it could be a bench press, maybe
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you're just starting out, you're not very strong, and just
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no weight, just regular lunges are hard for you, right?
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Yep.
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If a set of lunges is hard without weight, then you don't need weights.
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Yeah.
9:11
You don't need to make them harder yet because you're just-
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Gravity is plenty.
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Exactly.
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And if your set is hard of any exercise, meaning you
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actually put a real effort, when the muscle starts to burn, you don't just quit.
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Mm-hmm.
9:23
You push for a few more reps.
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Yeah.
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You don't have to go all the way to what's called muscular failure, so you don't
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need to go till you physically can't move the muscle anymore.
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Mm-hmm.
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But you want to go close to that.
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Mm-hmm.
9:34
So maybe one or two reps from that.
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Mm-hmm.
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So when you start resistance training, when you feel the burn and when you're like,
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"Okay, this is getting hard."
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Mm-hmm.
9:42
Or a better way, a more scientific way to
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know if you are in the right place is when you're doing, say it's
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a body weight lunge or you're doing a bicep curl with weights, whatever the
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exercise is-
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Mm-hmm
9:53
... you're able to move at a certain pace.
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Mm-hmm.
9:56
Right?
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And it'll not necessarily feel easy, but it doesn't feel hard.
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Mm-hmm.
10:00
And then-
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Like you have the cadence of it.
10:02
Yeah, exactly. So you're moving at a certain pace, right?
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So let's just imagine you're doing just air squats, body weight squats-
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Mm-hmm
10:08
... no weight, and you're just doing them, and it takes two seconds, three seconds
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per squat, for example. You'll get to a point where all of a
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sudden you'll realize, "Oh, I have to push harder now to
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maintain that cadence."
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Interesting.
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And that is when you're starting to actually get results from
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that set.
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You're so right. That's a good way-
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So-
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... to gauge.
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Yeah. It's basically the velocity that you're moving at.
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When you have to, "Wow, I need to try harder now to maintain-
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Yeah
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... my velocity"-
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Yeah
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... that's when you're starting to build muscle.
10:36
Yeah.
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And so when that happens is when you want to push for a few more reps.
10:40
Okay.
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That's how you know, okay, I'm getting closer to that
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failure point. And from a hypertrophy perspective or muscle growth perspective,
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those are the reps that actually matter.
10:51
Mm-hmm.
10:53
And this can apply to both men and women.
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If you're newer to exercise and you don't have much experience with it, you may not
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even realize that.
10:58
Mm-hmm.
10:59
So what I see a lot is people go, "Oh, I do three sets of 10 of whatever." And 10's
11:03
just an arbitrary number. There's not a good rationale for why you're doing 10.
11:06
Yeah.
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And so maybe you get to 10, and the velocity barely started to slow down at the
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last rep.
11:12
Yeah.
11:12
Well, that's when you should've pushed for a few more, but you're stopping because
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you got to 10.
11:16
Right.
11:16
Right. So if your goal is to build muscle from your exercise,
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then you should do your sets close to failure,
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and that velocity changes when you can tell, "Okay, I'm getting close."
11:27
Right.
11:27
But you'll hear some people say, "Oh, you have to go all the way to failure," but
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you really don't. And they've found that there's something called reps in reserve,
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which is a way that you can assess...
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Researchers have subjects report, "Oh, I could maybe get one or
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two more."
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Mm-hmm.
11:41
And that would be eight reps in, I'm sorry, two reps in reserve.
11:44
Yeah.
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If you get to where you think you've got one or two left, and it's honestly one or
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two left-
11:49
Yeah
11:49
... you're going to build
11:51
a statistically insignificant difference in the amount of muscle you're going to
11:54
build. So maybe pushing all the way to complete failure would
11:57
build... slightly more, but the research, it's so close-
12:01
Yes
12:01
... that it always doesn't reach significance.
12:04
Yeah.
12:05
And then the last
12:06
rep or two for most people sucks, and they're like, "Ah, I don't want to do that."
12:09
No, that's where it's miserable.
12:10
Exactly.
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That is the pain part, that you're supposed to get the gain.
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And you have to just like, "Okay, is this too much pain?
12:18
Did I get gain at the last one?" That's where you start negotiating with
12:21
yourself.
12:22
Yeah, because people tend to do things they like-
12:26
Mm-hmm
12:26
... with less friction.
12:27
Yeah.
12:27
And so if you hate your strength training, you're going to be less likely to be
12:30
consistent with it. So if we can structure it so you get results, but
12:34
there's going to, like I mentioned, the slower velocity, you need to feel a
12:38
little that burn in the muscle. You're going to feel that.
12:40
Yeah.
12:40
But it doesn't have to be to complete misery.
12:43
Yeah.
12:43
Right?
12:45
It's really the compression. So you're
12:48
essentially flexing the muscle, right? So you're putting a large stretch on it.
12:52
Mm-hmm.
12:52
And you're putting a load on it, and then the
12:56
blood vessels, you should be shunting a bunch of blood into it, but then at certain
13:00
phases of the movement,
13:03
you're pinching that off and then allowing a lot more of the growth factors to come
13:07
in. So it's like a whole process.
13:09
Yeah. The interesting thing, and I think
13:12
we know now,
13:16
there's actually quite a bit of research that has showed this over the last maybe
13:18
five to 10 years, where before people thought, "Okay, when I work out, I
13:22
like to do," for example, "high reps." Which high reps are fine.
13:24
I'm not saying don't do high reps.
13:25
Yeah.
13:25
So people would like to do high reps and lots of sets-
13:27
Yeah
13:28
... because you get this really big pump.
13:29
Yeah.
13:29
And they would think, oh, well, pushing all kinds of blood into the muscle-
13:32
Like shunt, yeah
13:32
... more nutrients. You do need some-
13:34
Yeah
13:34
... obviously. But what they found is that really, when it comes
13:38
to muscle growth-
13:39
Yeah
13:39
... it's just mechanical tension that matters.
13:41
Yeah.
13:41
So really what it comes down to is,
13:44
yeah, the pump and growth factors, all that stuff matters, but that's downstream
13:48
of just mechanical tension-
13:50
Yeah
13:50
... and hard set. So really, if you do a hard set,
13:54
so get close to failure like we talked about-
13:56
Yep
13:56
... you're going to get the maximal muscle that you can get from that set.
14:00
Yeah.
14:00
And so what you really want to try to do is say, "Okay, I'm going to put a good
14:03
effort into every set that I do." And your first set will get you somewhere around
14:07
55% of,
14:10
let's say, a set of pushups or a bench press.
14:13
Mm-hmm.
14:13
If you did 10 sets or 15 sets or whatever number-
14:16
Mm-hmm
14:17
... let's say you do them all, and you get maximum growth from that.
14:20
Mm-hmm.
14:20
Well, it's going to take you all day to do 15 sets on the bench.
14:24
Yeah.
14:24
But the first set would get you 55% of those
14:28
gains, and then sets two and three of that exercise will get you between
14:32
75% and 80% of the total.
14:34
So what I normally have clients do is two sets or three-
14:38
Mm-hmm
14:38
... and then that's it, because you're getting close to 80% of the total
14:42
muscle you could build at that workout-
14:44
Yeah
14:44
... and it's very efficient. So you could do six more sets,
14:48
which is more than doubling your time in the gym-
14:50
Right
14:51
... to get the extra 20%.
14:52
Yeah.
14:53
So you just have to think, opportunity cost-wise,
14:57
"Do I want to spend another hour in here, or 30 minutes?" Or whatever it happens to
15:01
be.
15:01
No. Although, I've gotten to where I enjoy it, right?
15:04
Mm-hmm.
15:04
After you get past a certain phase, then you look forward to it.
15:08
But that starting out phase is just misery.
15:11
Right.
15:11
Misery.
15:12
And the thing is, when you're a novice, you build muscle a little more easily,
15:17
and it doesn't require as much. The more advanced you get-
15:20
Mm-hmm
15:20
... the more that you may need to increase the total volume or the total amount of
15:24
work you're doing to get-
15:25
Yeah
15:25
... further growth.
15:26
More friction.
15:28
But for most people,
15:30
for example, if I say, "Hey, you can do a 30-minute workout three days a week,
15:34
super efficient-
15:34
Yeah
15:34
... and you're going to get 80% of the total results."
15:36
Mm-hmm.
15:36
Meaning, let's say in a year, you could gain 10 pounds of muscle if everything was
15:40
optimal.
15:40
Mm-hmm.
15:41
Well, you'll gain 8 instead of 10, but you'll work out half as much.
15:45
So for most people, they're like, "Okay, 8." You're not even going to see a visible
15:48
difference, 8 pounds to 10 pounds of muscle on somebody's frame, really.
15:52
Yeah.
15:52
So for most people that aren't trying to body build, it's just not worth all the
15:55
extra time.
15:56
Yeah.
15:56
And where you see a lot of arguing and stuff online and on social
16:00
media is people get so obsessed with what's optimal, and so they're like, "Oh,
16:04
that's not optimal. You've got to do all these sets." And it's like, sure, if you
16:07
want 100% of the possible muscle growth-
16:09
Yeah
16:09
... you've got to do all the sets. But the vast majority of
16:12
people, that's not worth the time trade.
16:15
And then-
16:16
Yeah
16:16
... if you're saying, "Hey, you've got to do an hour workout four days a week," and
16:20
that's just strength training. So what about endurance? What about cardio?
16:23
If you like to do other things, it can add up very quickly-
16:28
Yep
16:28
... and you end up getting some of these influencer optimization protocols
16:32
where you're exercising 10 hours a week.
16:35
Oh my gosh, yeah.
16:35
Which most people can't do.
16:37
So it's really your genetics matter, your food matters,
16:42
how you're loading the muscle matters, how you're moving.
16:46
The time that you spend is less important.
16:49
The reps is less important, although in theory,
16:53
lower reps, higher weight
16:58
is-
16:58
Yeah
16:58
... like the fundamental-
17:00
Yeah
17:00
... for muscle building.
17:02
Well, the way it would work is,
17:04
strength is,
17:07
there's a neurological component to getting stronger, and-
17:10
There is
17:10
... or a lot of times people will say strength is a skill.
17:11
Connecting the brain to the-
17:12
Yeah.
17:13
Area.
17:13
So if you want to
17:16
get as strong as possible, and strength correlates strongly to longevity.
17:20
It's good to get stronger. Right?
17:21
Absolutely.
17:22
And as you age, your strength and power will go first-
17:24
Yep
17:25
... and your muscle mass will follow-
17:26
Yep
17:27
... if you don't do some kind of resistance training.
17:29
And so most people don't realize that that starts happening in your 30s,
17:33
and people just don't... I think it's about 8% per decade that you can lose.
17:37
Oh, interesting.
17:37
In the 30s, it might be a little lower, 5% or so, and then in your 40s, it's around
17:40
8%, 50s and 60s is when it starts to accelerate.
17:45
But you start losing power first. Even in athletes in the NFL and
17:49
sports like that, the reason their careers are so short is because they might still
17:52
look just as fit-
17:54
Mm-hmm
17:54
... but they're losing some of that explosive power.
17:56
Yeah.
17:56
And that happens to everyone.
17:57
Like the density of the muscle... fiber is going down.
18:01
Yeah, and their ability to force and speed-
18:05
Fire
18:05
... concurrently. Yeah.
18:06
Yeah.
18:07
And so they might be able to squat just as much-
18:10
Yeah
18:10
... but they still can't explode when they sprint or whatever, to the same
18:13
degree. But that happens to everybody, not just those athletes.
18:17
Right.
18:17
So if you're in your 30s, you're already starting to lose some of that optimal
18:21
performance-
18:21
Yeah
18:22
... at the muscle, which, whatever, most people aren't athletes.
18:24
They're not that worried about it.
18:25
Right.
18:26
But that's the
18:29
leading indicator-
18:30
Mm-hmm
18:30
... that you're going to start losing muscle mass, and you're going to start losing
18:33
strength.
18:33
Yeah.
18:34
And then once those things happen, the good thing is you can reverse it.
18:37
You can.
18:38
So it's not the end of the world. And you can reverse it
18:42
at even very advanced ages. They've done studies-
18:44
Mm-hmm
18:44
... in people, 80s, 90s, and they build significant strength and muscle
18:48
mass. Not maybe to the extent they would've at 30, obviously.
18:52
I don't know, but with the performance-enhancing modifiers, I
18:56
think you can, and I think they're proving that.
19:00
And I think even your profile, you've done a lot, and it
19:03
wasn't in your 30s. It was in your 40s.
19:06
Yeah. I'm kind of-
19:07
You're kind of launched. I saw. I read it.
19:11
Well, yeah. I really do believe, because as I've gotten older,
19:15
I think that a big
19:17
part of aging is mental.
19:19
Mm-hmm.
19:20
And there's research to support that as well.
19:21
As people that have a healthy attitude toward aging, and they don't look at it as
19:25
an excuse or whatever, they tend to do more, and they're healthier and stronger and
19:29
all of that. Just because,
19:31
well, you're a physician, right? So the placebo effect is real, which is why-
19:35
Oh, yes
19:35
... your mind's really powerful. So the reason they-
19:37
Yeah
19:37
... they test protocols or pharmaceuticals against a placebo is
19:41
because if a patient 100% sold that this thing's going to
19:45
work, it will work to an extent.
19:47
Mm-hmm.
19:47
So they have to test a medication against a placebo to make sure that if you,
19:51
all things being equal, if you believe this thing works-
19:54
Mm-hmm
19:54
... does the one that's the real pharmaceutical work better than the sugar pill?
19:57
Yep. I think it's like 30%.
19:58
It's crazy.
19:59
Yeah. It's pretty high.
20:00
And so it's almost like you hear stories of oncologists that are like,
20:04
"You don't always know which patients are going to make it," but they're like, "I
20:07
can almost always tell." It's like the attitude is everything.
20:11
Because-
20:11
It is
20:12
... if you believe you're going to beat something-
20:13
Mm-hmm
20:14
... your mind will make
20:16
things happen to give you that outcome.
20:17
Not always, obviously-
20:18
Yeah
20:19
... but it helps stack the deck in your favor.
20:20
It really does. It shifts neurotransmitters and pathways and
20:24
neurocircuits. It's-
20:25
Yeah
20:25
... proven. Harvard did some pretty,
20:28
I would say, extreme studies to show
20:32
that exact point.
20:34
Yeah. So that's one of the things as I got older, I thought, "Well, I
20:38
don't want to
20:40
cede any ground to aging." It's going to take it eventually, right?
20:44
But I'm going to do everything I can to fight it.
20:46
Absolutely not. Yep.
20:46
And it's like, one day,
20:49
the Grim Reaper's going to come for me too, but I'm going to make him pack a lunch.
20:52
Nice.
20:52
It's not going to be easy.
20:55
So yeah. I think a lot of people end up having regrets too.
20:57
It's like, well, when I was younger, I should've done this or I should've done
21:00
that. And yeah, maybe you can't do it to the same degree.
21:04
Like, oh, I should've played football or whatever.
21:06
There's certain things that, yes, there's a time that I guess you can't necessarily
21:09
go back, or maybe the risk/reward doesn't make sense.
21:12
What-
21:12
Mm-hmm
21:12
... I'm going to risk my body now for something.
21:14
But for the most part, I started doing jujitsu at 44, and then I
21:18
started competing at 45. And I fight guys
21:22
that are 20 years younger than me all the time.
21:24
That's awesome.
21:24
And so
21:26
I think a big part of it's just if you tell yourself you can do something-
21:29
Mm-hmm
21:29
... and then you identify, okay, here's the plan.
21:31
Yeah.
21:32
You should have a plan, right?
21:33
Yeah.
21:33
Because as you get older, you have less time to waste.
21:36
Yeah.
21:36
But to your point with...
21:39
If you look at pictures of the guys and the girls from "Cheers," the TV show,
21:43
right?
21:43
Yeah.
21:43
Or look at "Seinfeld."
21:44
Yeah.
21:44
When they were in their 30s, you're like, "Dude, they look 50.
21:47
Why do they look so old?"
21:48
They did. Yes. That's so true.
21:49
And then you see people now who are that same, and it's totally different.
21:53
So like-
21:53
We look good at 50. We look great at 40.
21:56
Yeah.
21:57
Yeah.
21:57
Yeah. And the thing is, I always think of
22:01
it
22:02
that aging is the loss of fitness.
22:03
Mm-hmm.
22:04
And it's physical fitness, mental fitness, your resilience.
22:07
At the end of the day, that really is what aging is.
22:09
Mm-hmm.
22:10
Right? And so if you strength train, if you manage
22:14
your cardiorespiratory fitness, and when you strength train, you do actually
22:17
improve your cardiorespiratory fitness-
22:18
Mm-hmm
22:18
... especially if you're out of shape, coming off a couch.
22:22
So sometimes people think, oh, I've got to run, I've got to lift, I've got to do
22:24
all this stuff.
22:25
Yeah.
22:25
And you can.
22:26
Yeah.
22:26
But at first, if you just strength train at a brisk pace, you're going to improve
22:30
your cardiorespiratory fitness and your strength-
22:32
Yeah
22:32
... and your mobility. If you go through full range of motion, you're improving
22:35
your mobility.
22:35
Yep.
22:37
When you're new to training, you can get a whole lot of huge improvements
22:41
from-
22:41
Yeah
22:41
... a small amount of activity.
22:42
Yeah.
22:43
And then as you get more and more fit, then you have to expand.
22:46
Yeah.
22:47
But for most people-
22:47
And even your recovery from one exercise transition to another, how
22:51
long does it take you to bring your breathing down?
22:55
And training yourself to even do that is a part of the process that I had to
22:59
learn.
22:59
Yeah.
23:02
But I think if you
23:04
recognize, because longevity's a big buzzword now, right?
23:08
It's getting more mainstream. But if you think in terms of
23:11
how fit am I?
23:12
Mm-hmm.
23:12
I'm not saying you need to be a pro athlete or anything like that, but fitness and
23:16
resilience, how fit are you? How resilient are you?
23:18
Mm-hmm.
23:19
That
23:20
slides with age.
23:21
Mm-hmm.
23:21
It tracks very closely.
23:22
Yeah.
23:23
And so if you can maintain your resilience, you can maintain your fitness, then
23:27
people throw around the term biological age.
23:28
Mm-hmm.
23:29
I don't know if that's, maybe we should call it functional age.
23:31
But your functional age is still 30-
23:34
Yeah
23:34
... even though you're, for example, 45.
23:36
Mm-hmm.
23:37
So there's a lot, I think you can be proactive, regardless of when you start.
23:41
Yeah.
23:41
Because once I started training people, which we can get into or whatever, but
23:45
once I started training people, I saw people get results
23:49
that even I was like, "This can't be legit."
23:52
Mm-hmm.
23:53
I had a lady who was 70, and she reached out to me.
23:56
She saw me on social or whatever, and she's like, "Hey, I want to train at
23:58
home."This is what I want to do, and so we got her
24:02
all set up, and I manage their progress. They log everything through an app.
24:06
So I'm sitting there week to week, I'm reviewing everything so I can make
24:09
adjustments on a weekly-
24:10
Mm-hmm
24:10
... basis to her program, and I was looking at her numbers, and in my head, I'm
24:14
like, "Okay, this lady's 70, and she's a female." And women can build strength
24:17
really well, but just generally,
24:20
men have a higher absolute strength.
24:22
Mm-hmm.
24:22
So they start from a higher point. So,
24:25
she was, I think, curling 30-pound dumbbells or something, and I was like-
24:28
No, that's really good
24:30
... at 71. And so I was like-
24:31
That's really good.
24:32
Yeah, she was making like-
24:33
I'm maybe twenties.
24:36
She was making week to week just big
24:40
jumps, and I was like-
24:41
Gosh
24:41
... "Okay."
24:41
Is she on testosterone?
24:43
No. And so I text her and I was like-
24:45
What is she eating?
24:45
I was like, "Leslie,
24:47
are these numbers legit?" And she's like, "Yeah." And I was like...
24:51
When I have female clients, I don't ask for pictures, I ask for measurements
24:54
because I can see by your measurements and your weight if we're making prog- And
24:58
your numbers.
24:58
Yeah
24:58
If your lifts are going up or whatever exercise we're tracking.
25:00
If you're running, I can see-
25:01
Yeah
25:01
... metrics. I don't need to look at you.
25:03
I want women to feel-
25:03
Right
25:03
... comfortable.
25:05
So I was like, "Hey, do you mind sending me a picture, like flexing?" So she sent
25:08
me a picture and I was like...
25:11
She probably has good genetics for building muscle because some-
25:13
Yeah
25:13
... people do. It's just like, I'm not saying we're dogs, but if you look at- ...
25:16
when breeders breed dogs,
25:19
some breeds are more muscular.
25:20
Yeah.
25:21
Right? Some dogs, some are smaller. Humans are similar.
25:24
I have a Yorkie.
25:25
Okay. So-
25:25
He's very dainty.
25:26
Yeah. So some people build muscle easily.
25:28
So granted, she could have those genetics.
25:30
Yeah.
25:30
But still, she's 70, and when she sent me the pictures, I was like, "This is
25:33
amazing. I've got to post this."
25:35
Interesting.
25:36
So even women, I've been surprised multiple times with how good of a
25:40
result. And again, she's probably prone to build muscle more easily.
25:43
Yeah.
25:43
Another one may not build muscle that easily.
25:45
Right.
25:46
Maybe your genetics. Most people actually are biased one way or
25:49
another. So you gravitate naturally toward endurance-
25:52
Yeah
25:52
... and you enjoy running more because it's just easier for you.
25:55
Yeah.
25:55
And some people gravitate towards strength-
25:57
Yeah
25:58
... because it's just easier for them.
25:59
Right.
25:59
I think we should all do some of both.
26:01
Yes.
26:02
But, yeah. I think regardless of age, I've seen phenomenal results, and so
26:07
that's one of the things that I think as you get older,
26:11
I think there's the midlife people don't always perceive that they're
26:15
losing that functional capacity.
26:17
I didn't until I started to track my own data.
26:20
The data just spoke for itself. I was like, "Stop. I have to change." And I did.
26:24
I changed everything. But I noticed a dramatic loss in
26:28
collagen and strength and performance and recovery.
26:31
If I worked out too hard one time, then I'm down for a week.
26:35
Mm-hmm.
26:36
Absolutely not. That's weird. That wasn't my norm.
26:39
So just recognizing your recovery time and
26:43
if all things are the same, you're eating the same, you're sleeping the same.
26:46
And I had to reevaluate my sleep and get a wearable because I thought
26:49
subjectively that my sleep was great, but it wasn't.
26:52
I was just having all light sleep. I wasn't doing any cycles of
26:55
REM and deep sleep. So
26:58
I had to just first recognize that, look at it, acknowledge it, and make those
27:01
changes.
27:02
Yeah. I think wearables are good for that exact
27:06
reason. I've-
27:07
Yeah
27:07
... never had a problem sleeping. I fall asleep super fast.
27:09
Sick.
27:10
My total sleep time was good.
27:11
You're disgusting.
27:11
No, but the problem was, so I thought-
27:13
People are hating you right now, throwing tomatoes.
27:15
To
27:17
your point, I thought
27:19
subjectively, "Hey, I sleep great."
27:21
Yeah.
27:22
And so I ended up getting a Oura Ring this last year,
27:26
and then when I looked at my deep sleep, I was like, "Why is it so low?"
27:29
Isn't that weird?
27:30
Yeah. And so it was better light discipline at night.
27:34
I have to do that. I'm very sensitive to light.
27:36
Yeah. And honestly, I love espresso. I got an espresso machine at home.
27:39
So I was like, "Okay."
27:40
I quit espressos.
27:41
I still do them, but it's like morning, cut them off at a certain time.
27:44
Yeah.
27:44
And then my deep sleep's significantly better now versus then.
27:48
And-
27:48
It's small changes
27:49
... larger meals too late will, at least for me, wreck my deep sleep.
27:53
Yeah.
27:55
As long as you don't let it become to where it's obsessive.
27:57
No.
27:58
Because
27:59
you want to minimize stress. We all have enough stress in our lives-
28:01
Yes
28:02
... as it is.
28:02
Yeah.
28:02
And so, I've seen people where they're so stressed out over the Oura data that then
28:06
they're not sleeping and they're waking up in the middle of the night-
28:08
They can't even look at it
28:09
... checking screens.
28:09
Or some people can't even look at it. I'm like, "Then don't look at it.
28:11
Just send it to me. Let me sync it. Let me-"
28:13
Yeah.
28:14
"I'll look at it. You just wear it."
28:17
Yeah. So I think-
28:19
No, you're right. It can be too much, like in the wrong direction, and now you're
28:22
spiking your cortisols. Now you're catabolic. You're not anabolic.
28:25
Yeah, and your
28:27
flight or fight response is triggered-
28:28
Yes
28:28
... and so then you can't-
28:28
You're not building muscle right there, so you've got to chill.
28:31
Yeah. So yeah, I think
28:33
that's what I do with clients is talk
28:37
about resilience and work to improve resilience and
28:40
then, again, with an efficiency as
28:44
the goal.
28:45
Mm-hmm.
28:46
What can we do if it's
28:48
cardio respiratory fitness, if it's whatever we're working on, it's just what can
28:51
we do to get the lion's share of the result-
28:53
Mm-hmm
28:55
... efficiently? And then the scraps.
28:57
I've had some clients say they want to do it all, and that's fine if they've got
29:00
the time and they want to do that.
29:01
Yeah.
29:02
But for most people, you don't have to.
29:03
Yeah.
29:04
So like you mentioned, you learned to like exercise, and most people-
29:07
I did
29:08
... when they start getting good results, they-
29:09
I used to dread it.
29:10
Yeah, but then
29:12
you get used to it, and then your-
29:13
Yeah
29:13
... body starts to have a craving to it.
29:15
But also, I think psychologically, when you start to get results, so for a woman,
29:19
maybe it's, "Hey, I want to build muscle in my lower body,"
29:22
and they start to see that happening, then it's like, "Oh."
29:26
"Wow."
29:26
It's kind of like-
29:27
"I'm actually doing things." Yeah.
29:28
Yeah. But it's-
29:29
It's rewarding.
29:30
Exactly. I think it's like when you first start saving money or something, and it's
29:33
annoying, but then you look at your retirement account eventually, and you're like,
29:37
"Oh." It's like-
29:38
Yeah
29:38
... "This is totally worth it."
29:38
I'm not going to starve.
29:40
Yeah. So I think it's very similar.
29:42
Just being able to see the return on the investment's important for people, so I
29:46
try to get that to happen quickly.
29:47
Yeah.
29:49
So I try to take that perspective in medicine with how people
29:53
feel.So there's always that initial buy-in, right?
29:56
They have to believe in you, they have to believe in your process, you have to
29:59
believe in you and your process.
30:00
Mm-hmm.
30:00
And you have to know where you're going to drive them, and how fast you can drive
30:03
them. And so I take a similar approach, and I try to always let the data
30:06
lead. And I would say a lot of my patients are like high performers, they're
30:10
professionals, they're people who do a great job taking care of other
30:14
people, at the cost of themself. Which was basically me.
30:17
So I feel like I take care of me all the time.
30:20
Right.
30:20
Like, "Um, are you eating? Did you eat?
30:22
Did you drink water today?" I mean, just even that, we're all
30:26
dehydrated. Um,
30:28
skipping lunch. Today, me not eating breakfast, that's unusual for me, okay.
30:31
I usually always... Because I know that I need it, because I do have,
30:36
from the time that I work out, which today was around 11:30,
30:40
I know how I'll feel at certain points of the day, and what performance is
30:44
needed from me. So I have to plan accordingly.
30:48
So, just, when to do what thing, people
30:52
just don't know. So a lot of
30:54
the places that I start at with people is, "How do you feel?" And we
30:58
give categories. And, "How much is
31:02
each area impacted?" And then we kind of just target those.
31:06
And then I use the wearable device and then their labs to track and
31:10
show them their proof, because a lot of times their labs will show us
31:13
before their body shows us.
31:15
Right.
31:15
Because the body re-comp takes like, I don't know, three months.
31:18
Yeah.
31:19
So.
31:21
When you first start strength training, you'll make
31:25
gains in strength first. So week to week, if it's...
31:28
And because I specialize with people at home, a lot of it's just body weight with
31:32
minimal equipment.
31:33
Mm-hmm.
31:33
But I do have clients that they go to the gym, they have everything available.
31:36
Yeah.
31:36
So the first thing you'll see is, you'll start seeing improvements in
31:40
performance. So you're, "Hey, I did six push-ups last week, I did
31:44
eight this week." Or-
31:45
And that's so fun.
31:46
Yeah. Or, "I put another two and a half pounds on the bar," or whatever the case
31:49
is.
31:50
Mm-hmm.
31:50
"Moved another plate."
31:51
Yeah.
31:51
But you usually get stronger first because those neurological adaptations happen-
31:55
Mm-hmm
31:55
... faster than noticeable muscle growth or whatever happens.
31:58
Mm-hmm.
31:58
And then as you keep going, then you see the muscle growth-
32:02
Mm-hmm
32:02
... as kind of like a little bit of a lag to it.
32:04
Yeah.
32:04
So like to your point, you want to focus on strength gains
32:08
first. "Am I seeing performance improvements?"
32:10
Mm-hmm.
32:10
And as long as you keep seeing performance improvements, the body's going to catch
32:14
up visibly. You're going to see that.
32:15
It does.
32:15
It's just-
32:15
It just follows.
32:16
Yeah, exactly.
32:18
So I think that's important. And something else I think
32:22
actually is pretty important, because we talked earlier about building muscle,
32:24
which is one goal of-
32:26
Mm-hmm
32:26
... strength training obviously, but you want to get stronger.
32:29
And you'll build strength, whether you do a five-rep set of something
32:33
with a heavier weight, or you do a 15-rep set of something.
32:36
If you can move the weight for more reps, you still did get
32:40
stronger.
32:41
Mm-hmm.
32:41
It's just that as your reps per set go up-
32:44
Mm-hmm
32:44
... you just build strength less efficiently. You still build muscle fine.
32:48
Mm-hmm.
32:48
Up until around 30 or so reps. So you, if you're just-
32:51
So you slow the rate of your building.
32:53
Yeah, exactly. From a strength perspective.
32:55
Yeah.
32:57
But from a muscle growth perspective, so if your goal is hypertrophy, to build a
33:00
bigger muscle-
33:01
Mm-hmm
33:01
... you can go all the way up to the low 30s, and you still will
33:05
build muscle, as long as you get close to failure.
33:07
So they call it the proximity to failure in a five or six-rep set, and a
33:11
30-rep set, for example, need to be the same.
33:13
Mm-hmm.
33:13
As long as both sets were equally hard, you'll still build the muscle.
33:16
Mm-hmm.
33:17
The biggest differentiator will be at that lower rep range, you would've gotten
33:20
more strength out of it.
33:22
Mm-hmm.
33:22
But if you really don't like struggling with a very heavy or a difficult load,
33:26
you can definitely go lighter and you'll still build muscle.
33:28
Yeah.
33:29
You'll also build some bone density, which we want as we age, of course.
33:33
It's everything. Honestly, I think that is so under-talked about.
33:36
That your ability to heal, fight, your
33:40
immune system, your recovery, your GI, the whole
33:44
thing is connected.
33:45
Yeah. Which I like,
33:49
totally off topic, but I get why we need specialists that
33:52
are world-class experts at one organ.
33:55
Yeah.
33:56
Because there's so much to learn, no one can know it all.
33:58
Yeah.
33:58
But I feel like from a GP especially, you want somebody that
34:02
looks at it as a system.
34:03
Yes.
34:03
Because they're starting... And research is showing, like when one thing's going
34:07
bad, things are connected.
34:09
Yeah.
34:09
And so the longer you wait, the worse everything starts to snowball and-
34:13
Oh, totally
34:13
... if you get one chronic disease, it ends up being two, then three, then four.
34:16
Yeah, it's a snowball.
34:18
Yeah.
34:19
But what I was going to mention with the lower rep ranges being better for
34:23
strength, they're also better for
34:26
bone density.
34:29
Yes.
34:29
But what's interesting is if you want to get stronger, and you're
34:33
talking about the muscle-
34:35
Mm-hmm
34:35
... you're going to want to keep your...
34:37
If you're biasing strength, you want to stay on the lower end of your reps per
34:41
set. For bone, you can do one set
34:45
that's very hard. So maybe,
34:47
I'll give you an example. Maybe just regular push-ups are super hard for you, and
34:50
you do five, and it's like, "That's all I can do.
34:52
I could not do six."
34:53
Mm-hmm.
34:54
You could do that one set of push-ups, and that's going to stimulate the
34:57
bone because it was in that low rep range, five to eight.
35:01
Yeah.
35:01
In that five to eight range. That means that the tension...
35:04
So basically, your muscles are pulling on tendons, which are attached to the bone.
35:08
Mm-hmm.
35:08
And the force is, whether you're pushing the ground with a pushup or you're lifting
35:11
a heavy bar-
35:12
Mm-hmm
35:13
... are the same. Your muscles don't have eyes.
35:14
Your body doesn't know what the implement is. It only knows tension.
35:17
That's cute, yeah.
35:18
So if you can apply tension to-
35:21
Yeah
35:21
... your musculoskeletal system-
35:22
Yeah
35:22
... in that five to eight rep range for a single set on that particular,
35:27
maybe it's a pushup, you're getting the bone density gains that you can get.
35:31
Yep. Building the muscle.
35:31
And then after that one hard set, or I'm sorry, heavier set-
35:36
Mm-hmm
35:36
... lower rep, then you can go back to higher rep sets if you want.
35:39
Mm-hmm.
35:39
So if somebody prefers doing higher rep sets because they don't want
35:43
to lift a heavier weight for whatever reason-
35:45
They're really incorporating more cardio, right?
35:48
Because you're in a higher heart rate.
35:50
Yeah.
35:52
But they bias basically strength endurance.
35:54
Yeah.
35:55
That's why I mentioned 30. Once you go north of 30, it's almost all just
35:59
muscular endurance.
36:01
SoIf you're trying to build muscle, you don't want to do very
36:05
high rep sets.
36:06
Mm-hmm.
36:06
You want to keep it below 30.
36:08
But you can do one hard set. So let's say you've got five
36:12
exercises you're doing. And
36:14
when I say hard, I should say, actually, you could do one heavy set-
36:17
Mm-hmm
36:18
... of each exercise, and all the rest of your sets could be higher rep.
36:21
Mm-hmm.
36:21
And then you would still stimulate the bone density that you're looking for.
36:25
This is interesting. It kind of is like, I guess we're talking about the difference
36:28
of fast-twitch, slow-twitch muscles.
36:30
Yeah.
36:31
That's really what we're doing.
36:33
And-
36:33
I never thought of that
36:34
... yeah, because as you
36:37
use a heavier weight,
36:39
but again, below 30 reps.
36:41
Mm-hmm.
36:41
So the weight doesn't have to be heavy.
36:42
It just needs to be heavy enough to where you fail around 30 or less, then
36:46
that's going to be primarily type II fibers.
36:48
Mm-hmm.
36:49
And then as you go above that, it shifts and it's going to be more endurance based.
36:52
I love this. I need to read more into it.
36:53
That's a very interesting and unique way of talking about it, which I don't think
36:57
I've had this conversation.
37:00
And okay, if you think in a very basic way, like dark meat
37:04
versus white meat and chicken.
37:06
Mm-hmm.
37:06
The difference is the amount of
37:09
type of fibers and the fast-twitch, slow-twitch, and the amount of
37:13
myosin that's in the meat. So you can
37:16
develop one over the other.
37:18
Yeah.
37:18
You're choosing it.
37:20
Yeah. The type of training you do, so if you're an endurance athlete or just
37:24
a soccer mom or whatever who likes to run.
37:27
So what I always tell clients is,
37:29
what do you find least torturous or most enjoyable, whatever.
37:33
Mm.
37:33
Maybe you hate all exercise, but when it comes to your past in high school, PE-
37:37
Yeah
37:37
... whatever, did you gravitate more towards strength stuff, or did you like
37:40
endurance stuff? Because if-
37:41
Yeah
37:41
... if a person says, "Well, I really like
37:44
riding my bike," or, "I like hiking."
37:45
I played soccer.
37:45
Okay, so then it's like, great.
37:47
So I was a sprinter.
37:48
So let's do endurance-based exercise.
37:51
Mm-hmm.
37:51
Five days a week, for example, and then just two days a week, 20 minutes of
37:55
strength training because if you have that bias already-
37:58
Mm-hmm
37:59
... then you should lean into what you find enjoyable because it's going to be way
38:03
easier for you-
38:04
Yeah
38:04
... to maintain that.
38:05
Yeah.
38:06
And the most important thing when it comes to
38:09
all types of exercise is just consistency.
38:12
Mm-hmm.
38:12
And so if you go into it thinking that-
38:14
That's the hardest part.
38:15
Yeah. And if you're like, "Man, this is like pulling teeth.
38:17
I hate this."
38:18
Yeah.
38:18
You're probably not going to stick to it.
38:20
Yeah.
38:21
And
38:23
it's getting better now, too, especially the last couple of years.
38:25
People that are more into running and endurance sports, cycling, whatever-
38:29
Mm-hmm
38:29
... they're seeing the value in strength training, and you see that more.
38:32
Mm-hmm.
38:32
Where it used to be, people who lifted did not do cardio, really.
38:35
Yeah.
38:35
Other than walking on a treadmill, maybe.
38:37
Yeah.
38:37
And then people who did endurance sports didn't lift because like, "Oh, that's for
38:40
the meatheads," or whatever.
38:41
Yeah.
38:42
But really, if you look at any professional athlete, they do it all.
38:44
Yeah.
38:45
Right. They optimize everything.
38:46
Yes.
38:47
So I think you're starting to see that filter down
38:51
now to the average person. So it's important to strength train because
38:54
while endurance exercise is important, cardiovascular health super important.
38:58
Yeah.
38:59
You can do cardio and still be
39:03
sarcopenic and have very poor muscle mass.
39:05
Mm-hmm.
39:05
And when you get older, that's going to cost you-
39:08
That's a problem
39:09
... potentially.
39:09
Yeah.
39:11
And not only that, but if you're a runner, just as an example, if you're a runner
39:13
and you strength train, your economy of motion improves-
39:17
Mm-hmm
39:17
... and your times will actually improve.
39:20
Even if you're a marathoner, you will actually run...
39:23
Well, we live in Bakersfield, so the whole run might be on flat ground,
39:26
but for most people-
39:28
Yeah
39:28
... if you're going to go on a run, there's usually elevation.
39:31
Yeah.
39:31
And if you strength train, you're going to handle elevation better.
39:34
Right.
39:34
And then you're also likely to get less, your injury risk goes down, and if you do
39:38
get injured, the severity of the injury also goes down.
39:41
So that's one of the things with muscle I try to think of it is, it's
39:44
like we don't have an exoskeleton.
39:47
Mm-hmm.
39:47
And so your muscle is your armor.
39:48
Not yet.
39:49
Yeah.
39:52
But really, your muscle's like your armor.
39:54
God forbid, you get in a car accident, and of course, if you get in a car accident
39:58
and there's 3,000 pounds of steel, I don't care how much muscle you have,
40:01
really bad things can happen.
40:02
Maybe I'll have the exoskeleton at that time.
40:06
But if you have a strong musculoskeletal system-
40:08
Yeah
40:09
...
40:10
and some kind of injury happens, or I'm sorry, an accident,
40:14
the severity of injury is likely to be lower.
40:17
Yeah. Your bones are stronger. The muscles are bulkier.
40:20
So you just have a higher chance of surviving.
40:23
Right. So I think for some people it's like, "Why
40:27
do I want to do this thing?"
40:28
Yeah.
40:29
So it's like, well, here's why you should strength train.
40:30
You, again, don't need to body build. You don't have to do huge volumes.
40:33
Yeah.
40:33
But here's why you should put that at least 30 minutes twice a week.
40:36
Mm-hmm.
40:36
It's going to give you all these benefits.
40:38
At the same time, strength training's great.
40:41
It does help increase cardiovascular fitness.
40:44
Mm-hmm.
40:44
But I don't think it's enough.
40:46
Yeah.
40:46
I do additional cardio. I don't just strength train.
40:49
Yeah.
40:49
So I do think if you want those additional gains-
40:53
Yeah
40:54
... then you've got to do the stuff that, maybe you're not an endurance person, but
40:57
you still got to do a certain amount if you can.
41:00
Did you learn all of this stuff, really in your 40s
41:04
or whenever you first went into the military?
41:06
At what point do you feel like you
41:08
hit expert level at,
41:10
I don't know, for yourself and for...
41:12
Well, okay, so when I went to the Marines, my job was
41:16
nuclear, biological, and chemical warfare defense.
41:19
Oh, wow.
41:20
So it was a very science-heavy-
41:21
Sounds a little off. Okay, yeah.
41:22
Yeah, it's like a tongue twister, but it was a science-heavy curriculum, and I've
41:25
always really enjoyed science. And so when I started
41:29
lifting and I got into it, then it was like, okay, if I'm investing all
41:33
this time-
41:34
Mm-hmm
41:34
... I want to get good results.
41:36
Yeah.
41:37
An efficient use of my time. So I started studying
41:40
more for just optimizing the time that I'm spending.
41:44
Mm-hmm.
41:44
Not so much for optimal health, because I was 20, right?
41:48
But even then, it was like, okay, I cut out french fries. I'm not drinking soda.
41:51
I tried to eat better. I did care about my health-
41:53
So you're pretty strict-
41:53
... even then
41:54
... on yourself then. Yeah.
41:56
But really when I was 30, my father-in-law got
41:59
diagnosed with cancer. He ultimately passed away, and it was terrible
42:03
watching that happen.And so when that happened, it
42:07
was like, "Oh, I want to try to make sure..." Because my wife was,
42:11
we were both, we were the same age, so she was 30 at the time as well.
42:15
But I watched her lose her dad at 30, and I have kids.
42:18
Oh, gosh.
42:18
And so it was, that kind of really impacted me where I thought,
42:21
it can happen to anybody, regardless.
42:23
Yeah.
42:24
But I want to do everything I can to minimize my risk so that that doesn't happen
42:28
to my kids.
42:28
Yes.
42:28
Or if, God forbid, I do get diagnosed with something like that, at least I can say,
42:32
"Hey, I did everything I could to not."
42:34
Yeah.
42:34
So this is just my battle to fight. It is what it is.
42:37
Do you check your labs regularly to just check in with yourself?
42:40
Yeah, I've been doing it annually.
42:43
Mm-hmm.
42:43
And just because I've never had anything, and I'm very healthy, I haven't.
42:47
Yeah.
42:48
But as I've gotten older, my doctor's even said, he's like, "Dude, we should go to
42:51
twice a year,"
42:53
just to
42:54
be proactive. There's nothing wrong with you, but-
42:55
Yeah
42:55
... he's like, "As we get older, things can-
42:57
Like he just randomly just, "I'm just going to increase the frequency of the
43:00
checking."
43:01
Yeah, the last time I went in, he was-
43:03
Does that make you nervous?
43:04
Yeah, he's like, "No, nothing's wrong." He's all, "But now that you're north of
43:08
45," he's like, "I like to start seeing it twice a year."
43:10
It's not wrong.
43:11
Yeah.
43:11
Yeah.
43:11
He's like, "Just that way, just in case something pops up, we catch it as early as
43:15
possible."
43:16
Yeah. I feel like cholesterol likes to become problematic around then.
43:20
Blood pressure likes to be a problem.
43:23
Kidney function likes to give a little issue.
43:26
Yeah, and
43:27
interestingly, there was,
43:29
maybe it was a year ago now, I can't remember exactly when it came out, but there
43:32
was a study on aging,
43:33
and they found that we don't age in a linear fashion.
43:37
Yeah. It's so sad.
43:38
But you might not have read this.
43:39
Yeah.
43:39
It was like at 45, in mid-40s, not exactly 45, but basically in the
43:43
mid-40s, certain organ systems, certain things accelerate.
43:47
And I think people intuitively they're like, "Oh man, I felt great until right
43:50
around 45."
43:51
Mm-hmm.
43:51
It's like there's that-
43:52
Yeah.
43:52
And then things accelerate.
43:53
Yeah.
43:54
And then they level off, and then it happens again in the mid-60s.
43:57
Right.
43:57
So it's like mid-40s and mid-60s are-
43:59
Mm-hmm
43:59
... the two kind of like areas where you have that acceleration.
44:02
They're not doom eras.
44:03
No.
44:03
Or eras, but they are something to note.
44:07
Yeah. So it's like,
44:09
so when that-
44:10
Doomsday prep.
44:11
Yeah.
44:12
So it's like, okay,
44:14
I really feel like if you're listening to this and you're below, if you're
44:18
in your early 40s, it's like now's the perfect time, because physical
44:22
activity and the things that you can do to be proactive-
44:24
Get it together now
44:26
... do slow that.
44:26
Yeah.
44:26
Yeah. And then same thing, if you're in your 50s or you're getting close to 60,
44:30
it's like it's another one of those times where it's like, "Hey-
44:32
Yeah
44:32
... you can really push now-
44:34
Yeah
44:34
... and build a better reserve before that hits."
44:37
And you can actually do that, which is just crazy.
44:39
And you could even see it in somebody's hair.
44:41
Like, you if you start to see gray hairs coming in, and then you take those really
44:44
proactive approaches, and you make all the changes, you can see the grays kind of
44:48
fade out. You can prolong it. You can put it off.
44:50
Yeah.
44:52
And
44:53
there's
44:54
another
44:56
one I found interesting was, people would use the excuse like,
44:59
"Well,
45:01
I'm in my 30s now, over 40, so my metabolism has slowed down."
45:05
But that's actually not the case. They found that through your teenage years,
45:09
obviously, you're still growing, it's higher, and then for women, late teens,
45:13
for men, it's usually like early 20s, then the metabolism levels off, and
45:17
it stays the same until you're in your 60s. And then in your 60s, it does decline.
45:21
But throughout the course of your life, your metabolism doesn't slow down.
45:24
So,
45:26
the thing that's really interesting, when that study first came out, it was, is the
45:30
decline in metabolism after 60
45:33
some artifact, like we don't understand, or is it because that's also when muscle
45:36
loss happens the fastest?
45:37
Muscle loss.
45:37
So muscle being a very metabolic-
45:39
It's in your fat with you
45:39
... metabolic active organ. Yeah.
45:41
Mm-hmm.
45:41
So even the slow down your
45:44
metabolism at 60, if you're focused on building muscle, if you're doing those
45:48
things proactively, you can even delay that.
45:50
Mm-hmm.
45:52
I mean, they're extreme outliers, but there's-
45:54
Yeah, like your 70-year-old that was just like jacked at-
45:57
Yeah
45:59
... her first three workouts.
46:01
Yeah. I mean, that was eight weeks when I first was like, "This
46:05
lady-"
46:05
Maybe she eats fish. Like what does she...
46:07
And then when I first asked her, I was like, "Are these numbers real at eight
46:10
weeks?" And I think we worked together for almost a year.
46:13
And she was like, "Yeah, that's legit." And I was like, "Dang, good job."
46:15
Yeah.
46:16
But it wasn't that crazy yet. And then another eight weeks, when I saw them, I was
46:19
like, "This cannot be accurate." So that's when I was like, "Can you send me a
46:21
picture?"
46:22
So yeah, there's a guy I saw on Instagram, Robert
46:26
Wolf. I haven't talked to him or anything yet.
46:28
But the guy won some world's jujitsu
46:32
competition. And he's 70.
46:34
Wow.
46:34
And the guy was just talking to an interviewer, and when you look at him,
46:38
his movement quality, I'm like, "That's a 40-year-old man." I mean, he might be
46:42
70, but he moves-
46:43
Yeah
46:43
... like he's a healthy 40-year-old-
46:45
Yeah
46:45
... athlete.
46:46
So really-
46:47
So really, are you just... Okay, so whenever you say that, the way I know movement
46:51
quality, so there's like an age-related movement.
46:54
So like when you're younger, you use your hands, you're expressive, and you
46:58
show elation in your face or sadness.
47:01
You get up with just one-
47:03
Right
47:04
...
47:05
action. But if you're older, slower, getting
47:08
into less movement, then you're more still.
47:11
Yeah, exactly. Like if-
47:12
Your face is more boring.
47:14
Right. If you didn't know how old the guy was, and I just said, "Hey, how old do
47:18
you think this guy is?" I mean, he's very fit for any age, let alone 70.
47:21
Mm-hmm.
47:22
You would look at him and say 40. I mean, maybe 40.
47:25
Like the guy, I was like, "This is one of the best cases I've seen-"
47:28
That's awesome
47:28
... as somebody... But the cool thing with that is, like I'm the type of person,
47:31
when I see that, I think, "Okay, that's me at 70." Like if that guy can do it, I
47:34
can do it. See, there's-
47:35
Yeah.
47:36
You know what one man can do or what one woman can do, another can do.
47:39
Yeah.
47:39
So it's not like... If there's outliers out there, you can be one too.
47:43
Yes.
47:44
So I always tell clients that, like, "Just be an outlier." I get that it's not
47:46
normal to be super-
47:47
I don't want to be normal. Reference range labs are normal, and that's like-
47:51
Right
47:51
... the barely sustaining life. Like you're alive. Good job.
47:54
Yeah.
47:55
Yeah, 100%. So I think like
47:59
that's the thing that I try to teach people.
48:01
Even with my content, it's like I always struggled with, I
48:04
don't want a bunch of attention. I don't really care.
48:08
So it's like, well, I didn't even want to put my jujitsu stuff on the internet at
48:11
all, and I haven't much. ButSome people are like, "No, that's really cool that you
48:15
went and won a
48:17
competition at 45 and you started at 44."
48:20
Yeah.
48:20
Because there's other people that are like-
48:21
No, your story is really cool. It's badass.
48:23
Yeah.
48:23
It is.
48:23
And so people are like, "You should not feel like..." It's
48:27
not like, "Oh, I'm trying to show off," because that's how I always think about it,
48:30
you know what I mean?
48:31
But I think for people, when they see somebody that's in their
48:35
demographic and they're like-
48:36
Mm-hmm
48:36
... "Oh wait, that dude's 45 or 46 or whatever," and they're like, "I'm-"
48:38
It ain't over.
48:40
Yeah, exactly. So, then I realized, okay, I just need to get over myself and-
48:43
Yeah
48:43
... not care.
48:44
Because it's not about you. I feel like this is not about me.
48:47
I'm a conduit of information, and
48:50
people get something from it, and it can teach them something, and it
48:54
could change their life, and it could change someone else's life because they
48:57
changed their life. So, the snowball effect could be the other way.
49:01
Yeah. And so it's like if you can be an example, if you can be a city on the
49:04
hill and people go, "Oh."
49:07
For whatever reason, different people resonate with different people.
49:11
Yes.
49:11
So, if you find in life, if you're a leader in your business or whatever
49:15
else, you
49:17
can make a positive impact on people.
49:18
Yeah.
49:19
And so it's like if you're in a position to be able to do that,
49:21
like why not do that?
49:21
But that's not the intention to, okay, so I'm stepping into this
49:25
platform not with the intention to be a
49:29
star or to even like, "Oh, I'm here to change you."
49:32
No, I'm here because somebody needs to hear it. I don't know who it is.
49:36
Yeah. Exactly.
49:37
And I don't even know why.
49:38
And especially because
49:40
most fitness content,
49:43
especially when it comes to strength training and stuff like that-
49:45
Yeah
49:45
...
49:47
it's not very approachable.
49:49
Mm-hmm.
49:49
At least I don't think it's very approachable.
49:51
No, it's not.
49:51
And so for most people-
49:52
They're trade secrets.
49:54
Yeah. You look at something where it's like, I'll give you an example, like, oh,
49:58
this childless influencer who doesn't have a spouse, who's
50:01
single,
50:03
can do all this stuff, and not knocking anybody. He's totally fine.
50:06
Yeah.
50:06
But I think a lot of people look at that and they're like, "I don't
50:10
identify with that at all." Right?
50:11
No.
50:11
Versus like, I've got two kids, and my wife has a career in medicine.
50:14
She's super busy.
50:15
Yeah.
50:15
And so it's like I help out a ton with our kids. I'm taking my kids to judo.
50:19
I'm doing all kinds of stuff.
50:20
Yeah.
50:21
Plus-
50:21
I have several patients to see after this. They're at a facility.
50:25
Yeah. And then managing a business-
50:26
It's hard
50:26
... and still like, hey.
50:27
Yeah.
50:28
So I realized when my son was born, my daughter's
50:31
19 now.
50:32
Mm-hmm.
50:33
She was a gymnast. We put her in gymnastics, and I used to go to regular gym.
50:36
And I would sit there and watch my daughter at practice, and she was three, four,
50:39
five years old, whatever. And of course, they're fit for little kids.
50:42
They're gymnasts, right?
50:43
Mm-hmm.
50:43
But as she got older, and then you see male gymnasts in their teenage
50:47
years and stuff.
50:48
Mm-hmm.
50:48
I would sit there and I'm like, "Dude, these girls are beasts." These boys are
50:53
like superheroes.
50:54
Like that tall? Or they're like really strong?
50:55
No. Yeah, just super strong.
50:56
Yeah.
50:56
Lean.
50:56
Yeah.
50:57
And the boys look like little Marvel superheroes running around.
51:01
At like high school age. And there's no weights.
51:04
No.
51:05
Very few gymnastics gyms that I've ever been at for competitions, for anything,
51:08
have any weights at all.
51:10
There's no way.
51:10
It's all body weight.
51:10
Yeah.
51:11
So my daughter was a gymnast. My wife was pregnant with our son.
51:14
I was going to regular gym. And then
51:17
because when we had our daughter, I stopped working out for a year plus.
51:21
I got 50 pounds overweight. I got pretty unhealthy for about a
51:25
year and a half.
51:26
Wow.
51:26
And then-
51:27
I was going to actually ask you if you had any health dips or
51:30
swerves.
51:31
Yeah.
51:33
She was born when I was 25, 26, so right around 26, 27.
51:37
Okay.
51:37
And then I went to the doctor, and my blood work wasn't the best.
51:40
He's like, "Hey, dude, you gained 50 pounds."
51:42
And cholesterol.
51:42
He's like, "What's going on?"
51:44
Yeah.
51:44
Because I gained 50 pounds in a year and a half.
51:46
Wow.
51:47
And my wife was telling me, "Hey, you're getting kind of fat," and just
51:50
trying to be nice about it. But
51:53
I just wouldn't-
51:53
Elbow
51:54
... but then when the doctor also told me, I was like, "Okay, I got to do
51:56
something." So then I got back on it and lost the weight and all that.
52:01
But when we had my daughter, I knew, okay, with a new baby, it's not realistic for
52:05
me to go to the gym every day for an hour and just leave the kid at home
52:08
after we've worked all day.
52:10
Right.
52:10
So, when we had my son, I thought, okay, I've seen the gymnasts do it.
52:15
I understand how muscle is built. It shouldn't matter that it's weights or if
52:19
it's the floor, a pull-up bar or whatever.
52:21
Yeah.
52:21
So I'm going to try to do this at home.
52:22
Yeah.
52:23
So when my son was born, I started working out at home, and then I just never went
52:26
back to a gym.
52:26
Oh, I love that. That's like where it all started.
52:28
Yeah. Because of my son.
52:30
That's a perfect start, too, because
52:33
that just shows that you have no excuses. You have no excuses.
52:36
Yeah.
52:36
You just started.
52:38
Yeah.
52:38
You jumped in and just did it.
52:38
And it was like wake up in the morning before my family's up, and then I would do a
52:41
quick 30-minute workout. And some days,
52:44
kid's sick, whatever. It doesn't always happen.
52:47
Yeah.
52:47
But if you're working out at home, the good thing is you do have to be disciplined
52:50
enough to actually do it.
52:51
Yeah.
52:51
Because obviously you're at home.
52:52
Yeah.
52:52
The couch is right there.
52:53
Yeah.
52:54
But the nice thing is there's days where it's like, okay, we need to make dinner.
52:58
And so what I did is I opened my kitchen door, goes into the garage.
53:02
Mm-hmm.
53:02
And there's no longer cars in my garage. I turned it into a little gym.
53:05
Mm-hmm.
53:05
And so I'll literally prop the garage door open and be making dinner and help my
53:09
wife with dinner or whatever, and I'll just pop out and do a set and then come back
53:12
in the kitchen, wash my hands, keep cooking.
53:14
That's so good.
53:14
So there's a lot of days where I'm working out while I make dinner-
53:17
Yeah
53:17
... because that's just the only time that I had.
53:20
So no excuses.
53:22
Yeah.
53:23
No excuses.
53:24
Yeah.
53:25
That's one of the benefits to doing it at home is it
53:29
can work around your schedule 100%.
53:31
Yeah.
53:31
Your
53:32
kids can be doing homework, you can be helping them and like, "Hold on, let me do a
53:35
set real quick."
53:36
Yeah. And I think there's anxiety around working out, too.
53:39
Like the thought of, okay, now I have to go to the gym and plan all this stuff.
53:43
You build it up. It's the build-up that it's like you self-created
53:47
that, and really, you just jump in.
53:49
Yeah.
53:50
Break out with some sets right now. Just do some push-ups.
53:53
Yeah. And one of the other things, and I didn't know this until
53:56
reading the data, that there's
54:00
basically the work that you do over a weekly period, for
54:04
example, is what your body responds to.
54:06
Yeah.
54:06
So if you took a program and you said, "Hey, I'm going to go to the gym or
54:10
work out at home, whatever, Monday, Wednesday, Friday for 45 minutes."
54:13
Okay, and you do that 45-minute dedicated workout.
54:16
If you took those same 10 exercises or whatever it happens to be, and you just did
54:20
them throughout the day in little micro workouts-
54:22
Mm-hmm
54:23
The results will be the same.
54:25
Yep.
54:25
You will still build the same amount of muscle. The strength will still be there.
54:27
Heart health is still-
54:28
Yeah
54:28
... going to benefit.
54:29
But people get used to you're a little out of breath because you did
54:33
this 45 minute... There's endorphins that, you do get a little different
54:37
feeling-
54:37
Mm-hmm
54:37
... from doing a dedicated workout, right?
54:39
Mm-hmm.
54:40
But the results
54:42
will not be different. So what I always tell people is if you have to wake up and
54:45
do just some squats, especially for moms with kids, housewives and stuff
54:49
like that-
54:50
Yeah
54:50
... it's one of those things, I'm like, "Look, I get it.
54:52
Kids are
54:53
totally unpredictable." So if you just take your eight exercises and just do them
54:57
throughout the day when you can-
54:58
Yeah
54:58
... you can literally do them while you're doing laundry.
54:59
You can do them while the baby's asleep.
55:00
It's not meaningless. It's not pointless.
55:02
No, and you'll get the same result.
55:04
So, I think that's what I mentioned earlier talking about
55:08
misconceptions is there's just like what most people think, like, "I've got to
55:12
dedicate this many minutes in a row."
55:14
Yep.
55:14
It's like not really. You can do micro workouts or
55:19
there's actually some people call exercise snacks- ...
55:22
in the research.
55:23
That's cute.
55:24
Yeah, so
55:26
really it's just about doing-
55:28
Snack on your exercise.
55:29
Yeah, so doing the work-
55:31
That makes it fun
55:32
... in whatever way it fits your schedule, the results will still be the same.
55:36
Half the time that's what I'm doing at home.
55:38
It's not like the whole workout at one chunk.
55:40
That's perfect.
55:41
Yeah.
55:42
I love that advice. So, it kind of goes back to keep it simple, stupid.
55:46
Yeah.
55:46
You know that? Wasn't that like a book or something?
55:49
Yeah. In school, I think, when I was in school too.
55:52
But it just is so true because you don't need all this...
55:55
The fancy stuff is nice, right? Like it's a luxury that's wonderful, and if you
55:58
have time, then by all means. But if you don't, you still have no excuse because
56:02
there's so much that will benefit you.
56:05
It'll make you live longer. Your heart will be healthier.
56:07
You can still keep the muscle, build muscle.
56:09
You just have to put in a little bit of diligence and consistency.
56:13
Yeah, and
56:15
everybody, like we all have... There's that old saying, people say,
56:19
"Oh, everybody's got the same 24 hours in a day."
56:21
But one of the things that always bothered me-
56:23
Yeah
56:23
... is I would see
56:25
young, and I was young too, I get it, but I would see younger
56:29
influencers who don't have a family, who don't have anything like that.
56:31
Zero responsibility.
56:32
And they're like, "You just got to make time." And I'm like, "You're telling
56:35
somebody that's like 35 with three kids and all these other responsibilities-
56:39
Yeah
56:39
... you just got to get in the car, drive to the gym." Like, "Bro, my kids are
56:41
asleep. What am I supposed to do with my kids?"
56:43
Yeah.
56:43
"Wake them up and take them to the..." You know what I mean?
56:44
Yeah.
56:45
So I think there's seasons in life where maybe there's a period where you're
56:49
like, "Man, this is great. I can make it to the gym three days a week.
56:51
My schedule's perfect for this."
56:53
Mm-hmm.
56:53
Then maybe there's something where business is really accelerating.
56:57
You're stuck at the office all the time.
56:59
Okay, well, that 10-minute drive to and from the gym and then waiting around for
57:02
equipment is just not feasible.
57:04
Yeah.
57:04
So, that's where you can say, okay, you can feel confident knowing I'm just going
57:07
to work out at home.
57:08
Yeah.
57:08
I'll still get good results.
57:09
Yeah.
57:10
Maybe
57:11
I'm getting 80% of the results I could get with a whole gym-
57:13
Right
57:13
... if I had everything. But if you're consistent, you're still getting results.
57:17
Right.
57:17
So that's where I think
57:20
when people do say, "Oh, I don't have time to exercise"-
57:23
Yeah
57:23
... the traditional way people think about exercise, yeah, I don't have time for
57:26
that either. I'm not going to get in my truck and drive to the gym.
57:29
Yeah.
57:29
I'm just not.
57:30
I did today, and I even did a post that was like, "Pack your bag."
57:35
Yeah. Oh.
57:36
But it works for my schedule and today, now.
57:39
And it doesn't mean that I wasn't speeding there, and then I did my rapid
57:43
45 minutes, and then I sped back.
57:46
Yeah.
57:46
So it was
57:48
stressful, but I still went, and I felt better after.
57:51
It was like this whole wave of energy that I got after.
57:53
Yeah, and I identify with you because I can't do
57:57
jujitsu at my house. I have to go, right, to train.
58:00
Yeah.
58:01
I mean, I guess I could do it by myself, beat myself up, but- ...
58:04
so I already have to do that. So it's definitely not realistic for me to say, "Oh,
58:08
I'm going to go drive to go train three days a week or whatever doing jujitsu."
58:11
Yeah.
58:12
"Oh, also, I'm going to go to the gym now.
58:14
See you later." Like, when am I going to be home?
58:17
Yeah.
58:17
You know what I mean?
58:17
Yeah.
58:18
So that's why I think it's important for people to, like
58:21
you just said, if you're in a season where your schedule's favorable to be able to
58:24
go to the gym, cool.
58:25
Yes.
58:26
But if it's not-
58:26
It's not
58:26
... and you have other responsibilities, if your kids are still really small-
58:30
Yeah
58:30
... or whatever the case is, you can make gains at home.
58:33
Yeah.
58:34
And then when that season's passed and now you have your schedule open up again,
58:37
cool. Now I can go back to the gym. Because too many times I've talked to people
58:40
and they're like, "Man, I was going to the gym, everything was good, but then we
58:44
had another baby or whatever." And then it's three years later and they haven't
58:46
been back-
58:47
Yeah
58:47
... because they think, "I've got to get back to the gym to get results too."
58:51
Yeah.
58:51
They just identify like, "I have to go there for that."
58:54
Right.
58:54
You know what I mean? Instead of just, hey, do the best you can with what you have
58:57
and still move forward. And then once things change, then
59:01
add that back in if that's what you want.
59:03
Yeah, definitely. There was a moment where I
59:08
had no time. There was no time to just go speed anywhere.
59:12
I had to just be present. And I had to also get through this course.
59:15
And so I had to get through the course, and I still wanted to worry about my
59:18
fitness, and I was building a business. And my partner is sitting next to me.
59:21
He's actually playing the course.
59:24
It's like
59:25
videos and questions and answers.
59:27
And so I'm like, "I'm so sorry." And then I just did some pushups
59:31
and sit-ups, and I'm like, I was sweating. And I'm sure...
59:35
I mean, it's a 12 by 9 room, so I was like, "Again, I'm so sorry." And he's
59:39
like... But I'm listening to the course, so, and I was learning, so it worked for
59:43
me. And he didn't complain, so it was just like,
59:46
you just do what you got to do.
59:47
Yeah. And that's the thing is that it'll look different for
59:51
everybody.
59:52
It does look different for everybody.
59:53
And so, when you see your favorite influencer or whatever and they're doing things
59:57
a certain way, it's not that that's wrong. It's totally fine.
59:59
Yeah.
1:00:00
But it just might look different for you.
1:00:02
Right.
1:00:02
And you can still get results by making...
1:00:05
Like fitness should work with your life and your schedule.
1:00:07
Yeah.
1:00:07
You shouldn't have to rearrange your entire life-
1:00:10
Yeah
1:00:10
... for fitness.
1:00:11
Yeah.
1:00:11
Unless if you love it and that becomes your hobby,
1:00:15
that's fine.
1:00:15
I'm-
1:00:15
It's totally fine
1:00:16
... becoming, like loving it.
1:00:17
Yeah.
1:00:18
I'm just arriving there.
1:00:19
Yeah, that's totally fine.
1:00:20
And it started there.
1:00:20
That's totally fine. There's like that process.
1:00:22
Yeah.
1:00:23
But if you try to go straight to that, for most people, it's
1:00:27
not going to work.
1:00:28
Right. Oh, well, I so appreciate your time.
1:00:31
I know you're a busy guy. Is there anything that if anybody wanted to reach out to
1:00:35
you, that you would want them to contact you at a certain email or phone
1:00:39
number?
1:00:39
Yeah. I have a website. It's just bodyweightstrength.fit.
1:00:42
Okay.
1:00:43
Or though my name's hard to spell, it's-
1:00:46
It's a little tricky.
1:00:46
Yeah. My YouTube and is just my name.
1:00:50
Okay.
1:00:51
So I have a YouTube channel you can check out, and it's just Jerry Teixeira.