Latest / Ageless and Timeless Podcast® / From Force to Mastery: Building Strength, Resilience, and Longevity with Tom Terwilliger

Transcript

From Force to Mastery: Building Strength, Resilience, and Longevity with Tom Terwilliger · Ageless and Timeless Podcast®

• 0:11
  Speaker 1: Good morning, everyone. This is Michelle Hughes from Ageless and Timeless.
• 0:15
  Speaker 1: We've had such an amazing summer and it's not over yet.
• 0:19
  Speaker 1: So the great news is there's a wonderful guest today
• 0:22
  Speaker 1: that I'm going to talk to you about because he's
• 0:25
  Speaker 1: a good friend. So there's a little more energy that
• 0:29
  Speaker 1: is historical. But anyway, his name is Tom Terwilliger and
• 0:33
  Speaker 1: he is the Former Mr. America, 1986. And I was
• 0:38
  Speaker 1: bragging all about him in the earlier months of this
• 0:43
  Speaker 1: year when we went to West Palm Beach together. Not together.
• 0:47
  Speaker 1: We met there. But we actually shared an Airbnb. Two bedroom, everybody.
• 0:53
  Speaker 1: Because he is married. But we did have a really,
• 0:57
  Speaker 1: really fun time. And we brought Rob Fletcher over for dinner.
• 1:00
  Speaker 1: for a dinner. So, and of course, A4M is always
• 1:04
  Speaker 1: so inspiring. And it was the first time I had
• 1:07
  Speaker 1: ever been to the Spring Conference. So anyway, I got
• 1:09
  Speaker 1: to know Tom much better. And of course, everybody was
• 1:13
  Speaker 1: asking me, okay, how was your roommate? And of course,
• 1:18
  Speaker 1: I told them that, you know, he was a perfect
• 1:21
  Speaker 1: gentleman and an incredible companion. We did do the show together.
• 1:26
  Speaker 1: So welcome to Ageless and Timeless. Tom, we're so happy
• 1:28
  Speaker 1: to have you here.
• 1:30
  Speaker 2: Thank you so much, Michelle. I can't even tell you
• 1:32
  Speaker 2: what a pleasure. I've been so looking forward to this
• 1:34
  Speaker 2: because number one, you and I don't get a chance
• 1:36
  Speaker 2: to really talk as much as we could and should.
• 1:39
  Speaker 2: And we're involved in the same organizations and many of
• 1:42
  Speaker 2: the same movements. And we know many of the same people.
• 1:45
  Speaker 2: But the experience that we had in in Palm Beach
• 1:48
  Speaker 2: was fantastic. And again, you were a great roommate. So
• 1:50
  Speaker 2: much fun. You took on those kitchen chores. I got
• 1:54
  Speaker 2: to tell you, one hell of a cook. You make
• 1:56
  Speaker 2: some great fried eggs, man.
• 1:58
  Speaker 3: Well, I wanted to make you feel like you were
• 2:01
  Speaker 3: a home away from home and, and, um, you had
• 2:04
  Speaker 3: some maternal influence, but, um, you know, the thing that
• 2:09
  Speaker 3: everybody needs to know, if you haven't seen top doctor magazine,
• 2:13
  Speaker 3: you know, I do write a monthly column and I
• 2:16
  Speaker 3: did do an article on Tom in June.
• 2:18
  Speaker 1: So it's, it's just out. And, um, I know Roxanne
• 2:22
  Speaker 1: told me she's going to flash when she gets the tape,
• 2:25
  Speaker 1: she's going to flash the article so people can reference
• 2:29
  Speaker 1: that online. But I really encourage you to read this article,
• 2:33
  Speaker 1: even though you will be much more knowledgeable about Tom
• 2:37
  Speaker 1: after our podcast. But we're going to kind of combine.
• 2:40
  Speaker 1: We're going to go a little deeper today because this
• 2:42
  Speaker 1: is interactive. But the title of the article was From
• 2:47
  Speaker 1: Outlaw Biker to, what was it, to Bodybuilder to, I
• 2:53
  Speaker 1: thought I wrote it down. Oh, From Outlaw Biker to Mr.
• 2:56
  Speaker 1: America and Beyond. That was the title of the article.
• 3:01
  Speaker 2: And Beyond.
• 3:02
  Speaker 1: Yeah, and Beyond. Where we're going to go today is
• 3:05
  Speaker 1: not only back then, but to the beyond. And of course,
• 3:09
  Speaker 1: where you are today. So let's dive in. I want
• 3:12
  Speaker 1: to go deep, really deep with you. So tell us
• 3:16
  Speaker 1: more in an interactive way, describing what was it that
• 3:21
  Speaker 1: happened in your early life that caused you to become
• 3:26
  Speaker 1: the person you are today? Wow.
• 3:27
  Speaker 2: Wow. Okay. I mean, it is interesting because I had
• 3:30
  Speaker 2: this conversation with someone earlier today. In fact, I'm going
• 3:33
  Speaker 2: to talk a little bit about Pete. He's 81 years old,
• 3:36
  Speaker 2: training hard as ever. He's a former special forces. And
• 3:39
  Speaker 2: I had the honor of starting to train with him.
• 3:41
  Speaker 2: So we were having this conversation a little bit earlier
• 3:43
  Speaker 2: and that if we had a time machine and if
• 3:45
  Speaker 2: we could go back to when we were, what age
• 3:48
  Speaker 2: would you want to go back to? You know what
• 3:49
  Speaker 2: I mean? And I was like, okay, that took some
• 3:51
  Speaker 2: debating in itself, but I want to go back to
• 3:52
  Speaker 2: when I'm 30, 45, when I'm a teenager to my
• 3:55
  Speaker 2: earlier years and how, what kind of effect would you have?
• 3:57
  Speaker 2: What would you change knowing what you know today? And
• 4:00
  Speaker 2: so it was a really interesting conversation, but it's in
• 4:02
  Speaker 2: line with what you're asking, which was, it's interesting. Like
• 4:06
  Speaker 2: a lot of people, I think early on I struggled,
• 4:09
  Speaker 2: but I didn't know I was the only one struggling.
• 4:11
  Speaker 2: My twin brother and I had dyslexia and hyperactivity, you know, ADD,
• 4:16
  Speaker 2: what it would be called today. And so the school
• 4:20
  Speaker 2: system didn't really know what to do with us. It
• 4:21
  Speaker 2: was challenging. The special ed classes had just kind of
• 4:24
  Speaker 2: like gotten up and rolling. They were looking for students.
• 4:26
  Speaker 2: They were looking for funding. And my brother and I
• 4:28
  Speaker 2: were put into the special ed class as a result
• 4:30
  Speaker 2: of dyslexia and having a challenging time learning. And because
• 4:34
  Speaker 2: we were having a challenging time learning, we acted out.
• 4:37
  Speaker 2: Our ADD got worse and we were fighting, we were clowning,
• 4:41
  Speaker 2: we were causing all sorts of trouble in fourth, fifth,
• 4:46
  Speaker 2: sixth grade, right through high school, you might say. So
• 4:49
  Speaker 2: that had a major impact on where I went those
• 4:54
  Speaker 2: next few years. Because as you can imagine, as a
• 4:57
  Speaker 2: youngster at 10, 11, 12 years old, being in the
• 5:00
  Speaker 2: special ed class, with some very seriously challenged young people
• 5:05
  Speaker 2: who were in many respects mentally retarded or emotionally set
• 5:08
  Speaker 2: back or having real challenges. My challenges were nothing in comparison,
• 5:12
  Speaker 2: but there we were. And as a result, you develop
• 5:14
  Speaker 2: this stigma around it. You're the special ed class kid,
• 5:19
  Speaker 2: you're the politically incorrect retard kid. And so as a result, also,
• 5:26
  Speaker 2: I began fighting that. I began pushing back on that.
• 5:29
  Speaker 2: When other kids were getting bullied in my class, my
• 5:31
  Speaker 2: brother and I became the bully killers. Now, granted, we
• 5:34
  Speaker 2: never killed anyone, but at the time, punching a kid
• 5:37
  Speaker 2: out or giving a kick, because we were studying Kung
• 5:39
  Speaker 2: Fu at the time, even early on when I was
• 5:40
  Speaker 2: 10 years old, that's when that started. And so, you know,
• 5:43
  Speaker 2: it's just like, we got this reputation as you don't
• 5:46
  Speaker 2: pick on anyone in our class, you don't pick on us,
• 5:49
  Speaker 2: we were the bully killers. And that kept on. I
• 5:52
  Speaker 2: was rewarded for that behavior. I was rewarded for sticking
• 5:57
  Speaker 2: up for others. I was rewarded for fighting all the time.
• 6:00
  Speaker 2: And so that continued right into high school. And I
• 6:03
  Speaker 2: became a better student, certainly. I was long since out
• 6:07
  Speaker 2: of the special ed class when I got into high school.
• 6:09
  Speaker 2: But also that mentality, that being different, not being the same,
• 6:14
  Speaker 2: being separated from and rejected by many of my other
• 6:18
  Speaker 2: students and the young kids that I grew up with,
• 6:21
  Speaker 2: you know, it led to this idea that I wanted
• 6:24
  Speaker 2: to become what we called at the time like a
• 6:27
  Speaker 2: one percenter, which was an outlaw biker. And we had
• 6:30
  Speaker 2: chopper bicycles. I got my first Harley Davidson as a
• 6:34
  Speaker 2: junior in high school. And you could imagine that didn't
• 6:37
  Speaker 2: go over well. I mean, it's just like you're riding
• 6:39
  Speaker 2: around on a Harley Davidson chopper connecting with outlaws outside
• 6:44
  Speaker 2: high school. It just took a path that really did
• 6:49
  Speaker 2: not go in a good direction and could have really
• 6:51
  Speaker 2: changed my life radically from where it is today. But
• 6:54
  Speaker 2: it also built it. It also is that that was
• 6:56
  Speaker 2: the foundation for who I would have become even today,
• 7:00
  Speaker 2: although that's had many iterations, you might say.
• 7:03
  Speaker 1: Well, so what were some of the principles that you
• 7:07
  Speaker 1: learned that were obviously turned out to be negative from
• 7:09
  Speaker 1: the biking experience?
• 7:12
  Speaker 2: Well, a lot of it has to do, and we're
• 7:13
  Speaker 2: going to talk about force versus mastery, and we'll explain
• 7:17
  Speaker 2: the differences in a minute, but force is what really
• 7:20
  Speaker 2: evolved from that particular situation and from that mindset. You know,
• 7:26
  Speaker 2: when you're a young person and you're potentially being bullied
• 7:29
  Speaker 2: and picked on and outcast. You learn to use, you
• 7:33
  Speaker 2: either roll over and accept it or you fight back.
• 7:37
  Speaker 2: And that means force. That means pushing your way through.
• 7:40
  Speaker 2: That means getting tougher than everyone else. And so as
• 7:44
  Speaker 2: an outlaw biker, that's also something, that's part of it.
• 7:47
  Speaker 2: The outlaw biker community is a very doggy dog, even
• 7:50
  Speaker 2: though it's a lot of camaraderie, a lot of brotherhood,
• 7:52
  Speaker 2: which is what I went into it for. It really
• 7:55
  Speaker 2: turned out to be more like organized crime, but that's
• 7:57
  Speaker 2: what I went into it for. It's still dog eat dog.
• 8:00
  Speaker 2: It's that whoever's the leader of the pack, you might say,
• 8:04
  Speaker 2: gets the honors, gets the gold, gets the reward. And
• 8:07
  Speaker 2: so I was fighting all the time to be that,
• 8:09
  Speaker 2: even though I was never in the actual club itself
• 8:12
  Speaker 2: that I was riding with, around in my community, even
• 8:15
  Speaker 2: with some of those club members, I was always using
• 8:17
  Speaker 2: force to be accepted. and to not be less than.
• 8:22
  Speaker 2: I wanted to be the leader of the pack. So
• 8:25
  Speaker 2: that principle, you might say, led to other things. If
• 8:29
  Speaker 2: something were, when it's redirected, and we'll talk more about
• 8:33
  Speaker 2: how to do this and how it happened, but when
• 8:35
  Speaker 2: you take your mindset, your mentality, force, intensity, that could
• 8:41
  Speaker 2: be taking you in a bad direction via the Outlaw
• 8:44
  Speaker 2: Biker Club, or for somebody else, maybe it's something else,
• 8:47
  Speaker 2: and redirect that into something positive, you don't have to
• 8:52
  Speaker 2: change it. You don't have to eliminate it. The intensity
• 8:54
  Speaker 2: was still there, but I redirected it. Bodybuilding, you might say,
• 8:57
  Speaker 2: was one of those things where I took those principles.
• 9:00
  Speaker 2: We're forced, we're pushing, we're trying to be the best,
• 9:04
  Speaker 2: trying not to be suppressed by others, really lent itself
• 9:07
  Speaker 2: to becoming a champion in Mr. America. That was one
• 9:10
  Speaker 2: of the most primary principles.
• 9:12
  Speaker 1: And what about the mental side, Tom?
• 9:15
  Speaker 2: Well, the mental side is challenging because it required... a reinvention,
• 9:20
  Speaker 2: you might say. Because early on, as I said, being
• 9:24
  Speaker 2: in that special ed class and getting my first Harley Davidson,
• 9:26
  Speaker 2: riding with outlaws, I thought the outlaws were, hey, you
• 9:29
  Speaker 2: know what, this is my community. These are my people.
• 9:31
  Speaker 2: It turned out it wasn't necessarily so. And the mindset
• 9:36
  Speaker 2: about that, being in that community, and that continued a
• 9:40
  Speaker 2: little bit later on, even into the bodybuilding world, was,
• 9:43
  Speaker 2: you know, we're always moving towards or away from something.
• 9:47
  Speaker 2: And in that outlaw biker mindset, and even in my
• 9:51
  Speaker 2: early bodybuilding years before I became much wiser, it was
• 9:55
  Speaker 2: about moving away from pain, from fear. from being less than,
• 10:01
  Speaker 2: from being rejected. And not so much moving towards, hey,
• 10:04
  Speaker 2: a higher self, a better, more magnificent self. So that
• 10:09
  Speaker 2: mindset had to change because that's a great place. You know,
• 10:12
  Speaker 2: moving away from something is a great way to get
• 10:15
  Speaker 2: off the couch. I'm sick of being obese. I'm tired
• 10:18
  Speaker 2: of being less than. I want to be more. I
• 10:20
  Speaker 2: have to do more in my life. It will get
• 10:22
  Speaker 2: your ass off that couch and moving. No question. Pain
• 10:25
  Speaker 2: is a great initial motivator. But it is not good
• 10:28
  Speaker 2: fuel to take you to the end. Because once you
• 10:31
  Speaker 2: experience even the goals, you may have big goals. You
• 10:33
  Speaker 2: experience those big goals because of the pain. It's not
• 10:36
  Speaker 2: a great place to be because you're still experiencing that pain.
• 10:38
  Speaker 2: You're still running. You're still hiding. So that mindset had
• 10:42
  Speaker 2: to shift along the way. But it served me. early
• 10:45
  Speaker 2: on in my bodybuilding career, having that mindset.
• 10:48
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• 11:42
  Speaker 1: so was there a turning point, like an aha moment,
• 11:47
  Speaker 1: an epiphany that allowed you to make that incredible move
• 11:52
  Speaker 1: towards bodybuilding?
• 11:53
  Speaker 2: Yeah, it is interesting. And I will say this, that
• 11:57
  Speaker 2: even though the experience, you know, had me moving in
• 12:01
  Speaker 2: one direction, which was my first Holly Davidson, dropping out
• 12:05
  Speaker 2: of high school, riding without laws for the next five
• 12:07
  Speaker 2: years or so. That was my experience based on what
• 12:11
  Speaker 2: I had been experiencing early on. But I was fortunate
• 12:14
  Speaker 2: enough to have a foundation, which was a more of
• 12:18
  Speaker 2: a spiritual foundation. I grew up in a very religious home.
• 12:21
  Speaker 2: My mother was a Catholic school girl teacher. She was
• 12:23
  Speaker 2: a teacher and imparted on us this spiritual belief that
• 12:28
  Speaker 2: there is a higher entity. There's something we were created
• 12:31
  Speaker 2: and created for something more. And I was the youngest
• 12:34
  Speaker 2: of six kids. So me and my twin brother were
• 12:38
  Speaker 2: born My mom had us since she was about 46
• 12:40
  Speaker 2: years old. She already had four kids. But she imparted
• 12:44
  Speaker 2: this wisdom on us. Even though we went in the
• 12:46
  Speaker 2: wrong direction early on, that was the foundation that helped
• 12:50
  Speaker 2: me pull back. So was there an experience that definitely
• 12:54
  Speaker 2: led to moving out of the whole Outlaw Biker community
• 12:58
  Speaker 2: and riding and making that the focus of my life? Yes.
• 13:01
  Speaker 2: And I won't go into the whole detail, but there
• 13:03
  Speaker 2: was a moment in the, I almost mentioned the name
• 13:06
  Speaker 2: of the club and I don't want to do that.
• 13:08
  Speaker 2: in the outlaw clubhouse, which was nothing more than an
• 13:11
  Speaker 2: old warehouse with a rickety old bar and a bunch
• 13:13
  Speaker 2: of mirrors and some posters. It was crap. And there
• 13:17
  Speaker 2: was a moment in there when I heard literally, and
• 13:19
  Speaker 2: I kid you not, I heard a voice that there
• 13:22
  Speaker 2: was like an epiphany. I was already wrestling with this
• 13:24
  Speaker 2: for the last three years or so. Is this really
• 13:25
  Speaker 2: what I want to go? Is this what I want
• 13:26
  Speaker 2: to do? Is this what I think it is? Is
• 13:28
  Speaker 2: this the community I want to be part of? Is
• 13:30
  Speaker 2: this who I'm becoming? So I was already wrestling and
• 13:33
  Speaker 2: vacillating with changing that. So a voice went off in
• 13:36
  Speaker 2: my head, whether it was my guardian angel, God, my
• 13:39
  Speaker 2: unconscious mind, it literally said, as I'm going in for
• 13:42
  Speaker 2: my third or fourth beer or third or fourth shot
• 13:44
  Speaker 2: of tequila, it said, you're done, walk away. And I
• 13:48
  Speaker 2: heard it loud and clear. And I looked around like,
• 13:52
  Speaker 2: I thought somebody was behind me whispering, literally. And it
• 13:55
  Speaker 2: said it again, but this time more powerful. It was
• 13:58
  Speaker 2: not to be denied. It said, you're done, walk away.
• 14:02
  Speaker 2: And as I walked away, I opened that clubhouse door,
• 14:05
  Speaker 2: I looked back for the last time, and behind the
• 14:07
  Speaker 2: bar was a loaded, stored-off shotgun. Someone must have pushed
• 14:12
  Speaker 2: against the bar. The shotgun hit the ground, both barrels
• 14:15
  Speaker 2: went off, blew a hole in the bar exactly where
• 14:19
  Speaker 2: I had been standing not 30 seconds before. Oh, wow.
• 14:23
  Speaker 2: That was the epiphany. The moment where it's just like,
• 14:27
  Speaker 2: had I not listened to that intuition, had I not
• 14:29
  Speaker 2: listened to that guardian angel, Had I not listened to
• 14:32
  Speaker 2: the something in my unconscious mind that said, you're better
• 14:33
  Speaker 2: than this. You're more than this. You're destined for more
• 14:36
  Speaker 2: than this. You're done. Walk away. If I had not
• 14:39
  Speaker 2: done that, I probably wouldn't be here today. I wouldn't
• 14:42
  Speaker 2: be the person I am today.
• 14:44
  Speaker 1: So you and Donald Trump have something in common. Yeah,
• 14:47
  Speaker 1: we do. So why bodybuilding?
• 14:52
  Speaker 2: Say that again?
• 14:52
  Speaker 1: Why bodybuilding? Why did the transition?
• 14:56
  Speaker 2: And thank God for it. Because when you walk away, again,
• 14:59
  Speaker 2: from something like that, And those were my comrades. Those
• 15:01
  Speaker 2: were my, you know, I believe to be my brothers,
• 15:04
  Speaker 2: whether we're the LA or not, they weren't. But at
• 15:06
  Speaker 2: the moment that was my community. So walking away from
• 15:09
  Speaker 2: that community was, was difficult. I had to have another community.
• 15:13
  Speaker 2: I had to have something else to go to. And
• 15:15
  Speaker 2: I was very fortunate that even as a teenager in
• 15:17
  Speaker 2: high school, when I was battling all these negative feelings
• 15:20
  Speaker 2: and negative beliefs, I discovered bodybuilding in high school. And
• 15:24
  Speaker 2: I won several teenage bodybuilding competitions. The, the, Eastern America,
• 15:29
  Speaker 2: the Southern USA. So I was a rising star in
• 15:32
  Speaker 2: the teenage bodybuilding community. But then that negative mindset took
• 15:36
  Speaker 2: over and told me as a teenager, you're not that kid.
• 15:39
  Speaker 2: You're not a champion. You're not as good as the
• 15:42
  Speaker 2: person who needs to become a real true champion. That's
• 15:46
  Speaker 2: when I got my first Harley. So I had that
• 15:49
  Speaker 2: to fall back on. I had that spiritual belief that
• 15:52
  Speaker 2: there's something more, that we've been created for something more.
• 15:54
  Speaker 2: And I also had a bodybuilding community to fall back on.
• 15:58
  Speaker 2: So the gym that I had left behind called Future
• 16:00
  Speaker 2: Man Gym, I'd left behind several years before, I returned.
• 16:04
  Speaker 2: I went back to that gym and the same owner
• 16:06
  Speaker 2: was there, my mentor, Tony Pandolfo. And it was literally
• 16:10
  Speaker 2: like starting from scratch, of course, you know what I mean?
• 16:13
  Speaker 2: I was like, now it's like drug abuse, alcohol abuse,
• 16:17
  Speaker 2: beat up, stabbed, all of it had to be rebuilt again.
• 16:20
  Speaker 2: But more importantly, the mindset, the spiritual belief of myself
• 16:25
  Speaker 2: had to begin the journey of coming back and getting stronger.
• 16:29
  Speaker 2: So bodybuilding, thank God, was something that was the catalyst
• 16:33
  Speaker 2: for getting me moving forward and towards something that's a goal.
• 16:37
  Speaker 2: As human beings, we perform best when we have a
• 16:40
  Speaker 2: reason for undergoing stress, undergoing pressure. And we tend to,
• 16:46
  Speaker 2: if we allow ourselves to do so, we tend to
• 16:48
  Speaker 2: rise to the occasion. And that's what was happening with
• 16:50
  Speaker 2: me at that time.
• 16:51
  Speaker 1: So what are some of the principles that you learned
• 16:54
  Speaker 1: as a bodybuilder that you would teach people today? Obviously
• 16:59
  Speaker 1: the one that you just said, the mindset, the belief,
• 17:01
  Speaker 1: the self-image, the self-confidence, you know, the beliefs. Are there
• 17:05
  Speaker 1: any other like psychological factors and of course, physical factors
• 17:10
  Speaker 1: that you've carried with you throughout your life that you
• 17:14
  Speaker 1: teach people today that you wish that you had known then,
• 17:18
  Speaker 1: but you learned?
• 17:19
  Speaker 2: Yeah, absolutely. And again, these are things you learn along
• 17:22
  Speaker 2: the way, obviously, but that mindset piece is one of them.
• 17:26
  Speaker 2: And probably one of the greatest, and there's several different principles,
• 17:28
  Speaker 2: but the first one would be that it's really the
• 17:33
  Speaker 2: journey that creates the person you want to become. You
• 17:38
  Speaker 2: can decide, and if we can't, at any given moment,
• 17:41
  Speaker 2: we can decide. And it doesn't require a complete personality change.
• 17:45
  Speaker 2: It doesn't require losing some of the attributes. You know,
• 17:48
  Speaker 2: the attributes of me being intense. I've always been told,
• 17:50
  Speaker 2: you're very intense, Tom. You're very intense. Especially as a biker,
• 17:53
  Speaker 2: I was very intense. So instead of saying, hey, you
• 17:55
  Speaker 2: know what? I need to, like, lose that. All I
• 17:59
  Speaker 2: needed to do was redirect that. So I had to
• 18:02
  Speaker 2: focus that intensity. I had to improve my aim, you
• 18:05
  Speaker 2: might say, on a worthy goal and objective. But if
• 18:08
  Speaker 2: someone had told me, even Tony Pandolfo, my wonderful mentor,
• 18:12
  Speaker 2: God rest his soul, had told me, hey, you know what?
• 18:14
  Speaker 2: Your goal, you want to become Mr. America? That's what
• 18:16
  Speaker 2: I told him. I said, I want to become Mr.
• 18:18
  Speaker 1: America.
• 18:19
  Speaker 2: He said, that's going to take at least 10 years.
• 18:21
  Speaker 2: If he had told me that flat out, I would
• 18:23
  Speaker 2: have been like, 10 years?
• 18:25
  Speaker 1: I'm 22.
• 18:25
  Speaker 2: I don't have 10 years to do this. It would
• 18:29
  Speaker 2: have been frustrating. What I found out along the way
• 18:32
  Speaker 2: was that becoming the person required to be or to
• 18:36
  Speaker 2: achieve the goal that you want to achieve takes a journey.
• 18:40
  Speaker 2: It takes time. It's not the achievement of the goal.
• 18:43
  Speaker 2: It wasn't the achievement of winning the Mr. America that
• 18:45
  Speaker 2: turned me into the Tom Terwilliger I was at the
• 18:47
  Speaker 2: time or even am today. It was the journey of
• 18:50
  Speaker 2: getting there. It was the discipline. It was the focus.
• 18:53
  Speaker 2: It was the sacrifice. It was the determination. It was knowing,
• 18:58
  Speaker 2: another great principle is knowing that if you're on the
• 19:00
  Speaker 2: quest for a particular goal and if it's a worthy goal,
• 19:03
  Speaker 2: it's going to require more of you perhaps than you
• 19:05
  Speaker 2: even have now, but you'll develop that along the way.
• 19:08
  Speaker 2: If you have that goal, that getting there, perhaps even
• 19:11
  Speaker 2: the halfway mark or many different points along the journey,
• 19:14
  Speaker 2: you're going to run into that point where it's just like,
• 19:16
  Speaker 2: you want to quit. You want to give up. This
• 19:19
  Speaker 2: is too hard. I did not expect it to be
• 19:21
  Speaker 2: this difficult. I didn't expect this to happen along the way.
• 19:25
  Speaker 2: And things you don't expect to happen are going to happen.
• 19:29
  Speaker 2: You're going to have a family. You're going to have
• 19:30
  Speaker 2: a kid. All of a sudden, it derails you a
• 19:31
  Speaker 2: little bit. You get broke. You get rich. You get
• 19:33
  Speaker 2: any number of things. You fall in love. You fall
• 19:35
  Speaker 2: out of love. All these things can change your directory
• 19:38
  Speaker 2: if you're not focused and careful about knowing in advance even,
• 19:42
  Speaker 2: I'm going to run into some obstacles. I'm going to
• 19:44
  Speaker 2: run into some challenges. I'm going to run into points
• 19:46
  Speaker 2: where I just want to quit and want to give up.
• 19:48
  Speaker 2: And I knew that along the way, and I was
• 19:50
  Speaker 2: taught that along the way, that that's part of the journey.
• 19:53
  Speaker 2: And you can even celebrate that. You know what I mean?
• 19:56
  Speaker 2: There's a great, I think it was Seth Godin that said,
• 19:58
  Speaker 2: you know, the difference between achieving something great and not
• 20:02
  Speaker 2: for most people is that, hey, you know what? I
• 20:04
  Speaker 2: want to be Mr. America, but it's the big but.
• 20:08
  Speaker 2: But I don't want to spend eight hours in the gym.
• 20:11
  Speaker 2: I don't want to have to eat vegetables all the time.
• 20:14
  Speaker 1: You know what?
• 20:15
  Speaker 2: It said, say, end. I want to be Mr. America.
• 20:18
  Speaker 2: And I get to experience eight hours a day in
• 20:20
  Speaker 2: the gym. I get to experience eating all those good
• 20:23
  Speaker 2: foods and being disciplined. The difference is the but versus
• 20:26
  Speaker 2: the end. And that was one of the principles I
• 20:28
  Speaker 2: learned along the way. And he articulated that so well.
• 20:33
  Speaker 1: I think that's a really important point in just everyday language.
• 20:36
  Speaker 1: I find myself, every time I want to put the
• 20:39
  Speaker 1: word but into a sentence that I'm writing or message
• 20:43
  Speaker 1: that I'm sending, that's a negative. It's basically negating everything
• 20:47
  Speaker 1: that you just said before that. So the word never
• 20:51
  Speaker 1: to use in any communication is but. Just use the
• 20:55
  Speaker 1: word and or some other preposition. But definitely your point
• 21:00
  Speaker 1: is well taken and obviously served you well to learn
• 21:03
  Speaker 1: that early on.
• 21:05
  Speaker 2: It's one of those things, Michelle, where you can turn.
• 21:08
  Speaker 2: And again, the presupposition, you can turn a negative into
• 21:11
  Speaker 2: a positive. And keep in mind, folks, that whatever we
• 21:14
  Speaker 2: program our brains to, a language is how we program
• 21:19
  Speaker 2: our brains as well. So the but is a reason
• 21:23
  Speaker 2: not to do this. The end is, okay, I realize
• 21:26
  Speaker 2: that's going to be a challenge, but I get to
• 21:28
  Speaker 2: experience something challenging, perhaps, that most people never get to
• 21:31
  Speaker 2: experience in their life. And that's exciting. And that moves
• 21:34
  Speaker 2: you forward. It changes the whole neural pathway of achieving goals.
• 21:39
  Speaker 1: So what was that moment like when you finally, in 1986,
• 21:45
  Speaker 1: achieved your goal?
• 21:47
  Speaker 3: Wow.
• 21:48
  Speaker 2: You know, it's fascinating because it took me, I mean,
• 21:50
  Speaker 2: it didn't take 10 years. It took 10 years from
• 21:53
  Speaker 2: the time I was a teenager and started bodybuilding, but
• 21:55
  Speaker 2: there was that big five-year gap of outlaw, you know,
• 21:57
  Speaker 2: the whole thing. It took me about four years to
• 22:01
  Speaker 2: win the national championship. And the first time I competed
• 22:03
  Speaker 2: in it, I went in just to sort of test
• 22:06
  Speaker 2: the water. I knew I was good. I was winning championships.
• 22:09
  Speaker 2: I was winning the East Coast, the Metropolitan. These are
• 22:12
  Speaker 2: shows or competitions that if you win those, you've got
• 22:15
  Speaker 2: a good shot as the national championship. But I didn't
• 22:17
  Speaker 2: want to go in there, you know, like too hyped
• 22:19
  Speaker 2: up about it. I wanted to go in my first time. Thinking, hey,
• 22:21
  Speaker 2: I'm going to test the waters. Let's see how I do.
• 22:23
  Speaker 2: And I managed to come in third. It was a
• 22:25
  Speaker 2: very difficult experience. I over-diarrhea. I over-dehydrated. I was cramping
• 22:31
  Speaker 2: on stage. It was very uncomfortable. I think had I
• 22:33
  Speaker 2: not made a few technical errors along the way, based
• 22:37
  Speaker 2: on being anxious, based on being, you know, I wanted
• 22:40
  Speaker 2: to be too prepared, I probably might have won it
• 22:43
  Speaker 2: that year. The second year I went in, I took second.
• 22:47
  Speaker 2: It was very close. It was one point between me
• 22:50
  Speaker 2: and the guy who won. But it was also the
• 22:52
  Speaker 2: most fun because it was that close. It was that challenging.
• 22:55
  Speaker 2: I wanted, I wanted a fight. You know, I didn't
• 22:57
  Speaker 2: want to just walk away with this thing. I wanted
• 22:59
  Speaker 2: to fight. And I did. I got to fight that year.
• 23:01
  Speaker 2: And so I had to come back for a third year. Granted,
• 23:05
  Speaker 2: I had momentum. Granted, I had some belief systems that
• 23:08
  Speaker 2: were like, hey, I can do this now. Look at that.
• 23:10
  Speaker 2: I took third. I took second. I can do this.
• 23:12
  Speaker 2: And but what was interesting, Michelle, maybe you can, I
• 23:16
  Speaker 2: think a lot of people can relate this. It's like
• 23:17
  Speaker 2: once we get closer, the closer we get to our goal,
• 23:21
  Speaker 2: the more resistance we're going to encounter. And that resistance
• 23:25
  Speaker 2: may not be in our relationship. That may not be
• 23:27
  Speaker 2: in our finances. That may not be in our body.
• 23:29
  Speaker 2: It may be just our own belief system. So the
• 23:32
  Speaker 2: resistance I butted up against that third year, knowing that
• 23:36
  Speaker 2: if I go in fully prepared, if I'm a little
• 23:38
  Speaker 2: better than I was last year, I've got a shot
• 23:40
  Speaker 2: at winning this thing. But what happened is I started
• 23:43
  Speaker 2: getting interrupted. I started, I said, it was a belief system.
• 23:45
  Speaker 2: I can't do this. I'm not good enough to do that.
• 23:48
  Speaker 2: I wound up in a relationship that was disempowering towards
• 23:51
  Speaker 2: becoming a great champion, it completely took me in the
• 23:53
  Speaker 2: opposite direction. And I go back to my, and this
• 23:57
  Speaker 2: is the importance, also one of the lessons, one of
• 23:59
  Speaker 2: the principles, have mentors. We're never too old, we're never
• 24:01
  Speaker 2: too accomplished, we're never too achieved to not have mentors
• 24:04
  Speaker 2: in our lives. So I went back, I called Tony Pandolfo,
• 24:08
  Speaker 2: a mentor from early on when I was a teenager.
• 24:11
  Speaker 2: And I said, Tony, you know my situation, I took third,
• 24:13
  Speaker 2: I took second, I've got the momentum, but I can't
• 24:15
  Speaker 2: get my head into it. I can't, I'm not training hard,
• 24:17
  Speaker 2: I'm missing meals, He said, he almost said nothing. He said,
• 24:22
  Speaker 2: be in the gym tomorrow at 6 a.m. I'll see
• 24:25
  Speaker 2: you there. And he was in his 50s. And the
• 24:28
  Speaker 2: guy looked fantastic and was powerful. He was a great
• 24:30
  Speaker 2: champion bodybuilder himself. And he, excuse my expression, he kicked
• 24:34
  Speaker 2: my ass for the next 12 weeks. I had no
• 24:37
  Speaker 2: choice but to be ready. I could not show up
• 24:39
  Speaker 2: in the gym that I, you know what, I didn't
• 24:41
  Speaker 2: eat today, Tony. I didn't eat today. He wouldn't accept it.
• 24:44
  Speaker 2: He would not accept it. And bam, as a result
• 24:46
  Speaker 2: of having that mentorship and having that, ability to be
• 24:49
  Speaker 2: able to pull from resources to achieve what we need
• 24:53
  Speaker 2: to do, what we want to accomplish, was a very
• 24:56
  Speaker 2: powerful lesson. Winning it had a tremendous amount of gratification because, again,
• 25:01
  Speaker 2: it was a battle. I would go into it more
• 25:05
  Speaker 2: of a bodybuilding thing, but there was a surprise entry
• 25:08
  Speaker 2: into that weight class, the light heavyweight division, that I
• 25:11
  Speaker 2: knew Mike was good. I knew it was going to
• 25:15
  Speaker 2: take everything I had. If I hadn't been in absolute peak,
• 25:18
  Speaker 2: perfect condition, Mike would have edged me out. He was
• 25:21
  Speaker 2: so good. And when I saw him in the weigh-ins,
• 25:24
  Speaker 2: it almost deflated me. I'm like, okay, I'm not going
• 25:26
  Speaker 2: to let it deflate me. I'm like, God, he's freaking good.
• 25:29
  Speaker 2: But I managed to beat him by two points. So
• 25:31
  Speaker 2: it was quite an experience. And it had held over
• 25:34
  Speaker 2: in terms of anything else and everything else I've wanted
• 25:36
  Speaker 2: to accomplish in my life.
• 25:39
  Speaker 1: Now that you had this accolade and you now have
• 25:42
  Speaker 1: the confidence that obviously something like that brings, even if
• 25:46
  Speaker 1: it is external, you obviously were developing a lot of
• 25:49
  Speaker 1: internal machinations about who you are and what you could accomplish.
• 25:55
  Speaker 1: And then you had a mentor. You were very lucky.
• 25:57
  Speaker 1: But let's go to the after. So how did you
• 26:02
  Speaker 1: change after winning that award?
• 26:06
  Speaker 2: Again, it was, like you said, a confidence. But there's
• 26:09
  Speaker 2: always this inkling. You know, I like to refer to
• 26:11
  Speaker 2: this little negative belief system that we all have. We
• 26:15
  Speaker 2: all have something that we're either moving away from or
• 26:18
  Speaker 2: want to eliminate or a belief system in some way, shape,
• 26:20
  Speaker 2: or form. I'm not 100% believer, and I teach this.
• 26:24
  Speaker 2: I'm not 100% believer that we can completely eliminate these
• 26:27
  Speaker 2: negative belief systems because they're part of who we were.
• 26:31
  Speaker 2: They were part of our trauma, part of our experience
• 26:34
  Speaker 2: along the way. But we can tuck them away in
• 26:36
  Speaker 2: a place that can serve us in many respects. But sometimes,
• 26:40
  Speaker 2: and I like to call those experiences negative beliefs. My
• 26:43
  Speaker 2: negative belief, I wasn't good enough. I wasn't smart enough.
• 26:44
  Speaker 2: I wasn't like everyone else. And so that served me
• 26:48
  Speaker 2: to a degree. But it's also, I call those things
• 26:50
  Speaker 2: the dragon. And the dragon always wants to drag us back. Hey, Tom,
• 26:55
  Speaker 2: you've accomplished something. You got lucky. You had some help.
• 26:59
  Speaker 2: You could never have done this on your own. And
• 27:02
  Speaker 2: that dragon, like, showed up. almost immediately after and wanted
• 27:07
  Speaker 2: to drag me back to where I was. You know
• 27:09
  Speaker 2: who you are, Tom? You're that outlaw biker. Why don't
• 27:11
  Speaker 2: you just get another bike? Why don't you just start
• 27:13
  Speaker 2: riding again? You won. You won, Mr. America.
• 27:16
  Speaker 1: That's it.
• 27:16
  Speaker 2: You're done. You're done. That's enough. That's enough. So you
• 27:20
  Speaker 2: had demons.
• 27:22
  Speaker 1: You had real demons.
• 27:24
  Speaker 2: Yeah.
• 27:25
  Speaker 1: And, you know, you can trace them back to childhood experiences,
• 27:28
  Speaker 1: being bullied, being dyslexic, having ADHD, all that.
• 27:32
  Speaker 2: But you.
• 27:33
  Speaker 1: Whatever the childhood traumas were, they created kernels of mental illness, really,
• 27:41
  Speaker 1: and belief systems in your body. So this is really
• 27:45
  Speaker 1: like when you talked in the article about reinvention, this
• 27:49
  Speaker 1: is like there's got to be another word. We saw
• 27:52
  Speaker 1: beyond reinvention. This is so far beyond reinvention. I don't
• 27:56
  Speaker 1: know what word that is, but you definitely represent reinvention.
• 28:03
  Speaker 1: to me, it's miraculous because you overcame such obstacles to,
• 28:08
  Speaker 1: you know, because it does start in the mind. If
• 28:13
  Speaker 1: you have a thought, your thought creates a reality. So
• 28:16
  Speaker 1: if your thought is, oh, I don't deserve this, you
• 28:19
  Speaker 1: won't win again because you're convincing yourselves that you don't
• 28:22
  Speaker 1: deserve it. Somehow or other, you had a miracle to
• 28:24
  Speaker 1: get you to overcome. Yeah, so this is... This is
• 28:29
  Speaker 1: really big, and this is very helpful to anyone who's
• 28:32
  Speaker 1: struggling with any kind of incompetence, inferiority complex, or just
• 28:39
  Speaker 1: a lack of confidence or lack of self-image. And there
• 28:41
  Speaker 1: are many, many people out there who suffer that. So
• 28:45
  Speaker 1: you're truly an inspiration. And like I said, we have
• 28:48
  Speaker 1: to think of a word for you beyond reinvention. So
• 28:53
  Speaker 1: tell us about the experience of going through the building
• 29:00
  Speaker 1: of the... I'm just taking the technical part now.
• 29:02
  Speaker 2: Sure.
• 29:03
  Speaker 1: Sarcopenia. And I'm wanting to kind of equate this into
• 29:07
  Speaker 1: the aging process because many of our viewers are in
• 29:11
  Speaker 1: their 60s, 70s, 80s. I mean, we do have young
• 29:14
  Speaker 1: viewers too, but that's a whole other story. The ability
• 29:18
  Speaker 1: to build muscle at age 20 compared to the ability
• 29:22
  Speaker 1: to build and maintain muscle at age 60... are two,
• 29:26
  Speaker 1: like the North Pole and the South Pole. So why
• 29:29
  Speaker 1: don't you talk to us about that issue, how to build, maintain,
• 29:35
  Speaker 1: and keep, well, I say maintain, but preserve, must as
• 29:40
  Speaker 1: you get older.
• 29:43
  Speaker 2: Well, it's interesting because, and it goes back to what
• 29:45
  Speaker 2: we've always talked about and what you talk about on
• 29:47
  Speaker 2: the show a lot, which is mindset. And I believe
• 29:49
  Speaker 2: the mindset is number one. Number one, we know that sarcopenia,
• 29:55
  Speaker 2: it's a natural loss of lean muscle tissue as we age,
• 29:57
  Speaker 2: starts at around 30, or even in our 20s if
• 30:00
  Speaker 2: we're completely sedentary, but we lose a percentage of muscle
• 30:03
  Speaker 2: every year along the way, providing we're not actively in
• 30:08
  Speaker 2: the pursuit of maintaining or even gaining lean muscle. So
• 30:11
  Speaker 2: it's not necessarily something that just happens to everyone. It doesn't.
• 30:14
  Speaker 2: But the mindset component is really an important one because
• 30:18
  Speaker 2: we tend to, as a society, and even on a
• 30:21
  Speaker 2: very individual level, we tend to equate, we tend to
• 30:24
  Speaker 2: put aging and make it synonymous with deterioration. with loss.
• 30:30
  Speaker 2: And that's not necessarily true. I'd like to go back
• 30:32
  Speaker 2: to the saying that aging is inevitable, but deterioration is
• 30:36
  Speaker 2: far more negotiable. We can negotiate with that. So it
• 30:40
  Speaker 2: begins with the mindset. And the first step is just like, hey,
• 30:43
  Speaker 2: you know what? We have to be very careful because
• 30:45
  Speaker 2: we tend to put all these things, as we get
• 30:48
  Speaker 2: a little bit older, all these things into this bucket.
• 30:50
  Speaker 2: We've got aging written on it, right? I'm losing energy.
• 30:54
  Speaker 2: I've lost lean muscle tissue. I don't have the libido
• 30:57
  Speaker 2: I used to have. I don't have the drive I
• 30:59
  Speaker 2: used to have. I'm not, you know, I'm not as energized.
• 31:02
  Speaker 2: All these different things are going into this aging bucket,
• 31:04
  Speaker 2: and that's how we dismiss it. We dismiss it as aging.
• 31:07
  Speaker 2: That's it. So if we change that mindset and say, hey,
• 31:10
  Speaker 2: you know what, let's pull some of those things out
• 31:11
  Speaker 2: and investigate those. Let's look at that. What is this
• 31:14
  Speaker 2: loss of energy all about? You know, we like to believe,
• 31:17
  Speaker 2: and what I teach in our coaching process, is that
• 31:19
  Speaker 2: these things may not be just about aging. They may
• 31:21
  Speaker 2: be signals, signals that your body is sending you. There's
• 31:25
  Speaker 2: a component of what we taught, and we've talked about this,
• 31:27
  Speaker 2: body rapport. And body rapport is the know, like, and
• 31:30
  Speaker 2: more than anything, trust your body. It's the ability to
• 31:33
  Speaker 2: be able to listen to the signals that it's giving you,
• 31:36
  Speaker 2: maybe early on, maybe in your 30s or 40s or 50s,
• 31:39
  Speaker 2: and be able to interpret those accurately and then take
• 31:42
  Speaker 2: some action on them, a good action, something that will
• 31:45
  Speaker 2: make a difference on that, before those signals get louder,
• 31:48
  Speaker 2: before those whispers get louder and louder and louder. And
• 31:51
  Speaker 2: sometimes we just wait. Until they get so loud, it's
• 31:54
  Speaker 2: more like a slap in the face. All right, first guy,
• 31:57
  Speaker 2: you're kicking the groin. It's like, you don't want that
• 31:58
  Speaker 2: going on. But it happens. So we have to be
• 32:01
  Speaker 2: very careful what we put into that bucket and not
• 32:03
  Speaker 2: just dismiss it. So the mindset piece is, and so
• 32:06
  Speaker 2: I go back to that saying, which is, you know,
• 32:08
  Speaker 2: age is inevitable. Deterioration is negotiable. And how do you
• 32:13
  Speaker 2: negotiate that? You start to look at some of those
• 32:16
  Speaker 2: signals and say, okay, my energy isn't as good as
• 32:18
  Speaker 2: what it used to be. Well, it might not be
• 32:19
  Speaker 2: that shit, so it's getting older. Sure, that plays a
• 32:22
  Speaker 2: biological role. It could be making some changes. But what
• 32:24
  Speaker 2: about how you're eating? How much alcohol are you consuming now?
• 32:28
  Speaker 2: How much rest are you getting? Are you up every
• 32:30
  Speaker 2: night five, six times going to the bathroom? Maybe that's
• 32:32
  Speaker 2: a different issue we need to address.
• 32:34
  Speaker 4: So the lack of energy or the lack of libido
• 32:37
  Speaker 4: or feeling achy may be messages, may be signals from
• 32:40
  Speaker 4: the body coming in the form of a whisper that
• 32:43
  Speaker 4: you don't want turning into a shout or that slap.
• 32:46
  Speaker 2: In the face. So we have to be careful. That's
• 32:48
  Speaker 2: probably the first step. is looking at the mindset component
• 32:51
  Speaker 2: on that. And then saying, hey, you know what? Okay,
• 32:54
  Speaker 2: let's just say some of these things that I'm experiencing.
• 32:56
  Speaker 2: I'm not just going to just, by the way, folks,
• 32:59
  Speaker 2: it's easy to dismiss these things as aging because it
• 33:04
  Speaker 2: requires no freaking action. You don't have to do a
• 33:07
  Speaker 2: damn thing. If you're on the couch and you're feeling
• 33:09
  Speaker 2: achy every time you get up, it's like, oh my God,
• 33:12
  Speaker 2: I'm just getting old. Guess what? You don't have to
• 33:14
  Speaker 2: do a goddamn thing. But if you say, you know what?
• 33:16
  Speaker 2: It's a signal. My body is communicating with me. It's
• 33:19
  Speaker 2: giving me a message that, hey, you know what? Maybe
• 33:22
  Speaker 2: I need to move more. Maybe I need to drink
• 33:24
  Speaker 2: more water. Maybe I need to consume more protein. That
• 33:28
  Speaker 2: requires a little bit of work. That requires a little effort.
• 33:32
  Speaker 2: And so as a result, you have to be motivated
• 33:34
  Speaker 2: to be able to do that. But dismissing it, putting
• 33:37
  Speaker 2: everything in a bucket, aging, that's it. And you know what?
• 33:40
  Speaker 1: That's fine.
• 33:40
  Speaker 2: That's fine.
• 33:41
  Speaker 1: Well, I think what you're talking about is reactive versus proactive.
• 33:44
  Speaker 1: So Reactive is just sitting on the couch and not
• 33:48
  Speaker 1: moving at all, being a couch potato. The next step
• 33:52
  Speaker 1: towards proactive is getting up from the couch to say,
• 33:54
  Speaker 1: I want to do something, but feeling the pain of
• 33:57
  Speaker 1: the years of your life. and not knowing how to
• 34:02
  Speaker 1: remediate that. And then the third step, of course, is education,
• 34:06
  Speaker 1: is finding people like you or books or just mentors
• 34:12
  Speaker 1: or whatever that will teach you some of the principles
• 34:16
  Speaker 1: of overcoming those issues that you're facing. And then, of course,
• 34:21
  Speaker 1: the most important is action. And so, you know, you
• 34:24
  Speaker 1: talked about the five pillars of life and let's call
• 34:29
  Speaker 1: it aging, but lifespan versus healthspan. So let's talk a
• 34:33
  Speaker 1: little about that because I think it's really important that
• 34:36
  Speaker 1: people understand that your chronological age is not your death sentence.
• 34:42
  Speaker 2: The years you've been.
• 34:43
  Speaker 1: Around the sun do not define who you are if
• 34:47
  Speaker 1: you are going to fight hard to stay vibrant and healthy.
• 34:53
  Speaker 1: So there, but there are, and I'm sorry, and there are, sorry,
• 34:57
  Speaker 1: you got that button there. So, and there are the principles,
• 35:01
  Speaker 1: the five pillars that we, that you just talked about.
• 35:04
  Speaker 1: So that's nutrition, of course, is first and foremost, you know,
• 35:08
  Speaker 1: you are what you eat. So that's really important. So
• 35:12
  Speaker 1: talk to us a moment about what you eat and
• 35:14
  Speaker 1: how this has affected your health span.
• 35:17
  Speaker 2: You know, I'm going to come back to that because
• 35:19
  Speaker 2: I've got a quick story with you. One of my
• 35:21
  Speaker 2: clients that, again, I was having this discussion with this morning,
• 35:24
  Speaker 2: if you had a time machine, you could go back
• 35:25
  Speaker 2: to any point in time. He said, I wouldn't go
• 35:27
  Speaker 2: back permanently. I might go back to when I was
• 35:31
  Speaker 2: 27 for a few weekends and knowing what I know today,
• 35:34
  Speaker 2: you know? But the reason I bring him up, his
• 35:37
  Speaker 2: name is Pete, Pete Kahn, and he used to be
• 35:39
  Speaker 2: a Special Forces. He's now 82 years old. And he has,
• 35:43
  Speaker 2: he is, his mindset is, In fact, part of my
• 35:46
  Speaker 2: job working with him, not just the mindset training and
• 35:49
  Speaker 2: the other coaching, but working out with him is to
• 35:52
  Speaker 2: hold him back just a little bit because he's ready
• 35:55
  Speaker 2: to dig in. He wants to go back and he
• 35:56
  Speaker 2: wants to train like he did when he was 25
• 35:58
  Speaker 2: and 30 years old. But I think that's, but he'd
• 36:01
  Speaker 2: been training pretty much all his life. So I think
• 36:03
  Speaker 2: that's relatively inappropriate for most people as we age. You
• 36:06
  Speaker 2: talked about nutrition, training, exercise, especially strength training is so critical.
• 36:11
  Speaker 2: But at the same time, I'm not, and I don't
• 36:12
  Speaker 2: think anyone should be interested in going back to when
• 36:14
  Speaker 2: we were 30 years old. What we should be doing
• 36:17
  Speaker 2: is focusing on being the best, most resilient, strongest, most
• 36:21
  Speaker 2: capable person we could be now at this age. And
• 36:25
  Speaker 2: looking at examples, there are plenty of examples out there.
• 36:28
  Speaker 2: You're one of them. Our dear friend Rob Fletcher, myself,
• 36:31
  Speaker 2: I'm 67. I'm going to be 68. I'm still more
• 36:34
  Speaker 2: than capable, still doing my martial arts training. And granted, listen,
• 36:38
  Speaker 2: I'm not denying the clock. No one should. we're always
• 36:41
  Speaker 2: aware of it, right? I mean, there are things that
• 36:43
  Speaker 2: creep that didn't used to creep. There are times I
• 36:46
  Speaker 2: walk into a room, I'm like, I have no clue
• 36:48
  Speaker 2: why I've walked into this room, what I'm doing in here.
• 36:50
  Speaker 2: These things happen, but at the same time, it shouldn't be,
• 36:54
  Speaker 2: like you said, it shouldn't be that the number dictates
• 36:58
  Speaker 2: not only how we're supposed to be feeling now, but
• 37:00
  Speaker 2: what we're capable of, what we're able to do. And again,
• 37:03
  Speaker 2: that's a societal norm that's been placed on us. You know,
• 37:07
  Speaker 2: it's just like, hey, you're 60 years old, what are
• 37:08
  Speaker 2: you doing that for, you're crazy? You should be on
• 37:10
  Speaker 2: the golf course just taking it easy, doing a little
• 37:12
  Speaker 2: bit of putt-putt, you know? So, yeah, those principles are
• 37:15
  Speaker 2: so important. And knowing that, the education component, first is
• 37:18
  Speaker 2: the motivation. Hey, you know what? I'm getting off the couch.
• 37:20
  Speaker 2: I've got more years. In fact, when we talk about
• 37:24
  Speaker 2: strength training, I look at strength training not so much
• 37:26
  Speaker 2: as a prescription, right, for longevity, but rather a declaration
• 37:31
  Speaker 2: of longevity. And this goes beyond just the strength training.
• 37:35
  Speaker 2: It goes beyond. It goes into the nutrition. It goes
• 37:38
  Speaker 2: into the movement. It goes into the cardiovascular. The declaration
• 37:41
  Speaker 2: is I'm still here, I'm still capable, and I am
• 37:44
  Speaker 2: preparing for what's next. In fact, I'm preparing for whatever
• 37:48
  Speaker 2: might be next, anything and everything. So that principle, that
• 37:51
  Speaker 2: mindset component is so important. The nutrition piece, hey, let's
• 37:55
  Speaker 2: get control. Let's stop eating some junk food. Let's get
• 37:58
  Speaker 2: rid of the sugars. Let's reduce the alcohol intake. Let's
• 38:01
  Speaker 2: get some clean, lean proteins in there. Let's get some good,
• 38:04
  Speaker 2: healthy vegetables going. Your body will begin to change and
• 38:08
  Speaker 2: begin to morph inside out first to the point where
• 38:11
  Speaker 2: you really start to feel the difference. Of course, then
• 38:13
  Speaker 2: it's just movement above and beyond the exercise, the mindset component.
• 38:17
  Speaker 2: So there's so many different things to be aware of
• 38:19
  Speaker 2: and to learn, but at the same time, we don't
• 38:22
  Speaker 2: have to do it all at once. You can do
• 38:23
  Speaker 2: one piece at a time. All right.
• 38:26
  Speaker 1: So the nutrition part, just tell us a little bit
• 38:29
  Speaker 1: more about what your daily routine is so people can
• 38:33
  Speaker 1: use you as a role model because you look so
• 38:36
  Speaker 1: good and because we know that this is a focus
• 38:40
  Speaker 1: of yours. It isn't an accident, just like you said.
• 38:43
  Speaker 1: You have to change your mindset. So what happens first
• 38:47
  Speaker 1: thing in the morning? I know because I was with you,
• 38:50
  Speaker 1: so I could answer these questions. But you tell the audience,
• 38:53
  Speaker 1: what is it that is your routine nutritionally?
• 38:57
  Speaker 2: Well, I started a new routine. And I can't give
• 39:01
  Speaker 2: you all the specific details. I can give you the
• 39:03
  Speaker 2: details about what I do. But I can't give you
• 39:04
  Speaker 2: the specific details about its process just yet. But I've
• 39:08
  Speaker 2: been reading some different things, and you may be more
• 39:10
  Speaker 2: than aware of this. But it's something I just started
• 39:12
  Speaker 2: really about four or five weeks ago. And I will
• 39:14
  Speaker 2: say this, that I'm already feeling a positive benefit from it.
• 39:19
  Speaker 2: That positive benefit from it is feeling, you know, when
• 39:21
  Speaker 2: you're in the gym, especially when you've been working out
• 39:23
  Speaker 2: for so many years like I have, when you're in
• 39:25
  Speaker 2: the gym, you appreciate what's called the pump, right? Michelle,
• 39:27
  Speaker 2: you feel it. You just feel the pump. The body
• 39:29
  Speaker 2: feels a little.
• 39:30
  Speaker 1: Tighter.
• 39:30
  Speaker 2: The skin gets a little tighter. The muscles feel pumped.
• 39:32
  Speaker 2: Your posture elevates a little bit. You just feel like
• 39:35
  Speaker 2: you're aware of your body and it just feels stronger,
• 39:38
  Speaker 2: you know?
• 39:38
  Speaker 1: Right.
• 39:39
  Speaker 2: And so as a result of this new process of doing,
• 39:42
  Speaker 2: I feel that kind of pump like all the time now.
• 39:45
  Speaker 2: It's just like for the last five weeks, I've been like,
• 39:47
  Speaker 2: I wake up with a little bit of a pump.
• 39:49
  Speaker 2: So it's bicarbonate of soda and apple cider vinegar first
• 39:52
  Speaker 2: thing in the morning. I do a tablespoon of bicarbonate
• 39:55
  Speaker 2: of soda, a good organic, not Arm & Hammer, and
• 39:59
  Speaker 2: I do two tablespoons of apple cider vinegar. It's about
• 40:04
  Speaker 2: six or eight ounces. I break it into two big swigs.
• 40:07
  Speaker 2: I don't want to take it all at once.
• 40:08
  Speaker 3: It could be a little upsetting.
• 40:10
  Speaker 2: So I go five, ten minutes later, I come back
• 40:12
  Speaker 2: for the second, and it's helping. Also, it seems to
• 40:16
  Speaker 2: be helping the prostate a little bit. I'm getting up
• 40:18
  Speaker 2: to go to the bathroom a little less at night.
• 40:20
  Speaker 2: So that's the first thing I'm doing. And again, this
• 40:22
  Speaker 2: is in the experimental stages. We'll see if it continues,
• 40:25
  Speaker 2: but right now I've got pretty good results so far.
• 40:29
  Speaker 2: The second thing I do is I do a shake
• 40:31
  Speaker 2: and this is, and I'm not, I used to be
• 40:34
  Speaker 2: a big fan of the shakes because it was just,
• 40:37
  Speaker 2: you know, I put some peanut butter in there, banana,
• 40:39
  Speaker 2: a couple of strawberries, a protein powder, maybe some creatine
• 40:42
  Speaker 2: and one or two other things. That was it. And
• 40:44
  Speaker 2: it was good. It was almost like a milkshake, you know, now,
• 40:47
  Speaker 2: It's got every vegetable under the sun in there. It's
• 40:50
  Speaker 2: got NAD in there. It's got, you know, phosphagen. It's
• 40:53
  Speaker 2: got all these like different ingredients in there that make
• 40:56
  Speaker 2: it a little less joyful, but effective. So I have
• 41:00
  Speaker 2: that next. That's about 45 minutes later after my carbon
• 41:03
  Speaker 2: in the soda. And then, and so that's the, that's
• 41:06
  Speaker 2: really the first breakfast. Then before I can really, really
• 41:09
  Speaker 2: want to get going, I need something a little bit solid.
• 41:12
  Speaker 2: So I'll do, I'll do three, sometimes four whole eggs.
• 41:16
  Speaker 2: I used to be a believer in just the egg whites,
• 41:18
  Speaker 2: you know, but now, hey, we know that there's good fats.
• 41:21
  Speaker 2: There's good elements. Many of the positive elements of the
• 41:24
  Speaker 2: eggs are in those yolks. So I have three or
• 41:26
  Speaker 2: four eggs and I'll have some sourdough bread, maybe one
• 41:30
  Speaker 2: or two pieces of sourdough bread from there. And again,
• 41:34
  Speaker 2: a ton of supplements, which I couldn't even begin to
• 41:36
  Speaker 2: go into. This is my wife's expertise. She's an epigenetic
• 41:40
  Speaker 2: coach going to Williger. You can look her up at
• 41:42
  Speaker 2: Influential DNA. She's brilliant at what she did. I'm very
• 41:46
  Speaker 2: fortunate to have that guy, that mentorship, you might say.
• 41:50
  Speaker 2: I don't have to put as much thought into it.
• 41:51
  Speaker 2: It's already being done for me. So I have all
• 41:54
  Speaker 2: these supplements and vitamins that go into this stuff as well.
• 41:56
  Speaker 2: And then the next meal might be two, three hours
• 41:59
  Speaker 2: later or so. It'll be a protein source, probably some
• 42:03
  Speaker 2: brown rice. I don't eat a lot of carbohydrates, but
• 42:05
  Speaker 2: some brown rice. with either some good organic tuna or mackerel,
• 42:10
  Speaker 2: sometimes sardines are always on my list. So I'm still
• 42:14
  Speaker 2: eating every three hours or so. I still have that
• 42:17
  Speaker 2: habit as a bodybuilder. We eat every three hours. Smaller meals,
• 42:21
  Speaker 2: easy to digest, a little protein, a little bit of carbohydrate,
• 42:24
  Speaker 2: lots of fiber, every three hours or so. So it
• 42:28
  Speaker 2: pretty much goes down the list like that up until
• 42:30
  Speaker 2: about 7 or 8 o'clock. 8 o'clock is the big meal,
• 42:34
  Speaker 2: but it's a huge salad. I mean, it's got every
• 42:37
  Speaker 2: green imaginable. It's got lettuce. It's got broccoli. It's got asparagus.
• 42:41
  Speaker 2: It's got carrots. It's got green peppers, red peppers, yellow peppers,
• 42:45
  Speaker 2: everything in there. And then some protein sauce, either chicken
• 42:48
  Speaker 2: or some kind of beef in there. And I'll use
• 42:50
  Speaker 2: usually oil and vinegar for me. Balsamic vinegar is my favorite.
• 42:54
  Speaker 2: And that's the last meal. It's a very high-fiber meal,
• 42:56
  Speaker 2: which is a great meal to finish the day with
• 42:58
  Speaker 2: because it helps flush out the system. By the next morning,
• 43:01
  Speaker 2: I'm ready to go, eliminate, and start all over again.
• 43:05
  Speaker 2: But that doesn't work for everyone. It doesn't work for everyone.
• 43:12
  Speaker 1: It's a very aggressive program, and it also has all
• 43:19
  Speaker 1: the basic elements. You said oil and vinegar, but I
• 43:22
  Speaker 1: think it's really important to tell people no seed oils.
• 43:25
  Speaker 1: Make sure it's olive oil of the highest quality or
• 43:29
  Speaker 1: avocado oil. Now, today, there's this big controversy over The
• 43:34
  Speaker 1: avocado oils in the foods that we buy, like the
• 43:37
  Speaker 1: chips and even the oil itself can be adulterated. But
• 43:41
  Speaker 1: olive oil is probably one of the worst of the
• 43:45
  Speaker 1: oils that can be adulterated if you don't buy the
• 43:49
  Speaker 1: highest quality.
• 43:50
  Speaker 2: You do. You have to. These things are worth it.
• 43:53
  Speaker 2: I mean, this is another thing. It's just like when
• 43:54
  Speaker 2: you educate yourself. These things are worth spending a little
• 43:57
  Speaker 2: more money on, a little more focus on. Don't just
• 44:00
  Speaker 2: grab olive oil. Get a high-quality extra virgin olive oil.
• 44:04
  Speaker 2: Make sure it's organic. Those kind of things can serve you.
• 44:06
  Speaker 2: And those kind of essential fats are so important, especially
• 44:09
  Speaker 2: as we get older for longevity. Those essential fats are important.
• 44:12
  Speaker 1: And fresh avocados are really important. So the nutrition part
• 44:18
  Speaker 1: may take some people having to go study or either–
• 44:22
  Speaker 1: with a nutritionist or just on their own today in
• 44:25
  Speaker 1: today's world you can do everything online so as long
• 44:28
  Speaker 1: as long as you're getting good information i mean i
• 44:31
  Speaker 1: use chat i use artificial intelligence all the time to
• 44:35
  Speaker 1: answer questions so so okay so you you have an
• 44:38
  Speaker 1: aggressive and maybe not totally um appealing to everybody but
• 44:44
  Speaker 1: that's because people have habits and they need to look
• 44:46
  Speaker 1: at you know, changing those habits, like even just drinking
• 44:50
  Speaker 1: apple cider vinegar is like a chore for me. I
• 44:54
  Speaker 1: used to take it all the time when I was younger,
• 44:56
  Speaker 1: thinking it was going to make me be skinny. And
• 44:59
  Speaker 1: because it does help, it does activate your digestive system.
• 45:03
  Speaker 2: Yeah.
• 45:04
  Speaker 1: But honestly, I'd rather put it on a salad and
• 45:08
  Speaker 1: use that as my vinegar. But you're taking it very concentrated.
• 45:12
  Speaker 1: And so maybe take out the, go ahead.
• 45:18
  Speaker 2: I'm with you on that. I'm with you on that.
• 45:19
  Speaker 2: Except for me, it's just like, I'm not a big fan.
• 45:23
  Speaker 2: And again, years ago, I was making the effort to
• 45:26
  Speaker 2: do the apple cider vinegar as well. And I was like, no,
• 45:28
  Speaker 2: I can't do this. And now I dilute it enough
• 45:32
  Speaker 2: that it's not bad. And it actually gets a little
• 45:35
  Speaker 2: fizzy with the bicarbonate of soda. But I would rather
• 45:39
  Speaker 2: not ruin my salad. I would rather have balsamic.
• 45:43
  Speaker 1: Well, I mean, it is a good vinegar. I mean, look,
• 45:47
  Speaker 1: balsamic is nothing like balsamic, but apple cider vinegar along
• 45:51
  Speaker 1: with a good olive oil and maybe mix a little
• 45:54
  Speaker 1: bit of Dijon mustard and some herbs. I make all
• 46:00
  Speaker 1: my homemade salad dressings because I never want to trust
• 46:03
  Speaker 1: a store-bought Plus, most store-bought dressings are seed oils like
• 46:07
  Speaker 1: canola or safflower. So that's another little trick and a
• 46:11
  Speaker 1: hint for everybody to look at how easy it is
• 46:15
  Speaker 1: to make a salad dressing that you create. It's so easy.
• 46:19
  Speaker 2: And that's one of my favorites, by the way. I'm
• 46:20
  Speaker 2: glad you brought that up. Just a little mustard. So
• 46:23
  Speaker 2: a honey mustard, like a honey Dijon mustard with a
• 46:25
  Speaker 2: little bit of vinegar. It's just so good. Yeah, it's great.
• 46:28
  Speaker 1: And you know what? I'll trade your morning drink for
• 46:32
  Speaker 1: lemon water, which maybe doesn't do the exact same thing,
• 46:36
  Speaker 1: but it does purify. So if anybody can't stomach what
• 46:40
  Speaker 1: Tom does, here's the other alternative that can work is
• 46:44
  Speaker 1: just take some fresh lemon and put it in some
• 46:47
  Speaker 1: nice purified water, not this tap water. And make sure
• 46:52
  Speaker 1: you have a good purification system and not plastic bottles,
• 46:56
  Speaker 1: thank you, if you can help it. So I don't
• 47:01
  Speaker 1: have any financial connection, but the company that makes the
• 47:05
  Speaker 1: AquaTrue is called Water and Wellness. This is just a segue.
• 47:09
  Speaker 1: And the reason I'm telling you this is because they
• 47:11
  Speaker 1: make a portable system that you can take with you
• 47:15
  Speaker 1: wherever you go. You just have to have a big
• 47:17
  Speaker 1: enough carrying case. But it is basically you take tap water,
• 47:21
  Speaker 1: put it in one of the containers, and then you
• 47:24
  Speaker 1: put that on the system. It has three cartridges. And
• 47:29
  Speaker 1: then you take the other empty container, you put that on,
• 47:32
  Speaker 1: and that takes the tap water and makes it into
• 47:35
  Speaker 1: purified water based on the reverse osmosis and the... ultraviolet
• 47:40
  Speaker 1: and so forth. So, but this is a system that
• 47:42
  Speaker 1: is goes, it can go on your counter. Now, when
• 47:45
  Speaker 1: I'm home, I have a system under the sink. I
• 47:48
  Speaker 1: never use it. I don't, well, rarely do I use it,
• 47:51
  Speaker 1: but when I'm traveling, like right now I'm traveling and
• 47:55
  Speaker 1: I have that system going, you know, every day. So
• 47:57
  Speaker 1: I would only, only telling you this now because you
• 48:02
  Speaker 1: and everybody else that never, ever drink out of your tap.
• 48:07
  Speaker 1: Even some of the best, I mean, San Francisco has
• 48:10
  Speaker 1: pretty good water, but it still has chlorine and it
• 48:13
  Speaker 1: has some pesticides. It has things in it that you
• 48:16
  Speaker 1: just don't want to put in your body.
• 48:17
  Speaker 2: It's awful. And I will say this, folks, you know,
• 48:20
  Speaker 2: having rooms with Michelle for three or four days in Florida.
• 48:25
  Speaker 2: She's not kidding, man. She brought so much stuff with her.
• 48:28
  Speaker 2: And they're like, I didn't bring anything. And you're like,
• 48:31
  Speaker 2: you got supplements out, you got your filter out. It's like, wow.
• 48:36
  Speaker 1: Well, we had a blender that took a lot of challenges.
• 48:40
  Speaker 1: We both wanted to create the smoothies that do our
• 48:44
  Speaker 1: substitutes for a meal very often. And they do start
• 48:49
  Speaker 1: your day off right, particularly if you put collagen, protein, creatine,
• 48:54
  Speaker 1: some of those powders in there, along with the other
• 48:58
  Speaker 1: whatever suits your taste that day. All right, so let's
• 49:04
  Speaker 1: move on to the next pillar, which is exercise. I'm
• 49:08
  Speaker 1: doing these in the order of kind of priority. Like
• 49:11
  Speaker 1: if you had to eliminate anything, with these five, you
• 49:16
  Speaker 1: really couldn't find one to eliminate, but there's sort of
• 49:18
  Speaker 1: a pecking order. So, so food comes first exercise. So,
• 49:23
  Speaker 1: so what's your daily routine. And I realized that you
• 49:26
  Speaker 1: have to be a little understanding that your routine is
• 49:30
  Speaker 1: probably going to be way, way beyond most people, but
• 49:33
  Speaker 1: go ahead and tell us what a 68 year old
• 49:36
  Speaker 1: does daily to keep his body.
• 49:39
  Speaker 2: Well, you might be surprised that I don't do as
• 49:40
  Speaker 2: much as people think. And again, it's always been that
• 49:42
  Speaker 2: way with bodybuilding. It's just sort of like, and again,
• 49:45
  Speaker 2: I don't consider myself a bodybuilder anymore per se. I
• 49:48
  Speaker 2: bodybuild because my objective is to ward off as much
• 49:52
  Speaker 2: of that sarcopenia as possible. But I'm going to have
• 49:54
  Speaker 2: to tell you, I got to tell you, it's challenging.
• 49:57
  Speaker 2: It's doable. But even now I like, ooh, like I
• 50:01
  Speaker 2: can see that it's just like I might be losing
• 50:03
  Speaker 2: a little muscle. Then I pull it back. I train
• 50:05
  Speaker 2: a little bit differently. I make sure I monitor what
• 50:07
  Speaker 2: I'm doing in terms of recovery. Recovery is key and critical.
• 50:11
  Speaker 2: So my routine, maybe not these, I train, Dawn and I,
• 50:14
  Speaker 2: we train four days a week. We do a two-on,
• 50:17
  Speaker 2: and when I say train, we train strength training. And
• 50:20
  Speaker 2: those strength training, well, the other thing we've had to
• 50:22
  Speaker 2: do as we've gotten older, we've also, and again, this
• 50:24
  Speaker 2: is something we teach, is that you don't want to train.
• 50:27
  Speaker 2: I used to be able to train an hour and
• 50:28
  Speaker 2: a half. Then it went to an hour. Now I'm
• 50:31
  Speaker 2: at about 45 minutes. 45 minutes is about the limit
• 50:34
  Speaker 2: now of, and again, this is relatively high intensity. I'm
• 50:37
  Speaker 2: not on the phone for 10 minutes. I'm not over
• 50:40
  Speaker 2: in the corner taking a breath. I'm not using water
• 50:43
  Speaker 2: fountain across the room with an excuse every five seconds.
• 50:46
  Speaker 2: It's just like, hey, let's get in. And people even
• 50:48
  Speaker 2: at the gym even commented, you guys done already? It's like, yeah,
• 50:52
  Speaker 2: we've just done what would take you an hour and
• 50:54
  Speaker 2: a half to do in a half hour to 40 minutes.
• 50:57
  Speaker 2: So we moved. And that's part of the cardiovascular training
• 51:00
  Speaker 2: as well. You get in, you do your next set
• 51:01
  Speaker 2: even before you have caught your breath 100%. You're still
• 51:05
  Speaker 2: at high levels of respiration. Now, again, it's not for everyone.
• 51:07
  Speaker 2: You have to titrate up to this kind of thing.
• 51:10
  Speaker 2: But four days a week, two on, two off, one
• 51:12
  Speaker 2: day in between. And, again, we weren't doing that for
• 51:15
  Speaker 2: a while. But, again, if we listen to the signals,
• 51:17
  Speaker 2: the body rapport we talked about earlier is listening to
• 51:20
  Speaker 2: the signals, listening to the body. What is it telling you?
• 51:23
  Speaker 2: How is it communicating? Interpreting those messages clearly and accurately
• 51:27
  Speaker 2: and then taking action on it. the message I was
• 51:30
  Speaker 2: being sent was that you're overtraining. And I knew this
• 51:33
  Speaker 2: from early on when I was bodybuilding, because we would
• 51:35
  Speaker 2: do what was called two wands, right? So we do
• 51:37
  Speaker 2: training in the morning, training in the evening, and we
• 51:39
  Speaker 2: do that five or six days a week. And at
• 51:41
  Speaker 2: some point, even then, with all the help and all
• 51:44
  Speaker 2: the support and all the youth, it was too much.
• 51:47
  Speaker 2: It wound up being overtraining. And that's when you get injured.
• 51:49
  Speaker 2: That's when you get sore. That's when things start to happen.
• 51:52
  Speaker 2: And those are the messages, by the way. When your body, it's, hey,
• 51:55
  Speaker 2: once in a while feeling like, hey, I need an
• 51:57
  Speaker 2: extra day rest. I need a little breather. I need
• 51:58
  Speaker 2: a little recovery. That's one thing. That's a whisper. It
• 52:02
  Speaker 2: starts to shout when it's just like constant chronic aches
• 52:04
  Speaker 2: and pains and the shoulder hurts constantly or the knee
• 52:07
  Speaker 2: hurts constantly. And these are the things that you might
• 52:10
  Speaker 2: want to look at. One of the messages might be
• 52:12
  Speaker 2: that you're training more than you are recovering. And so
• 52:17
  Speaker 2: I decided, we decided together, we wanted to take that
• 52:19
  Speaker 2: day off in between. Train two, train two, but take
• 52:22
  Speaker 2: a day off in between and then take the weekends
• 52:24
  Speaker 2: off and do some hiking, do some biking, do some
• 52:28
  Speaker 2: other things that are outside the gym. So I do
• 52:30
  Speaker 2: two days of strength training a day off, two on.
• 52:33
  Speaker 2: Other days, one or two days a week, I also
• 52:35
  Speaker 2: practice my martial arts training. I've been into martial arts for,
• 52:38
  Speaker 2: it's probably one of those things where, again, I was
• 52:40
  Speaker 2: about 10 years old when I started martial arts training.
• 52:42
  Speaker 2: And I've been doing it ever since. And so it's
• 52:45
  Speaker 2: one of those things that, again, also another message to
• 52:48
  Speaker 2: the body is I can't, I don't want to go
• 52:50
  Speaker 2: as hard. I could, but I might pay a price.
• 52:54
  Speaker 2: The hands aren't quite what they used to be, so
• 52:55
  Speaker 2: I don't want to hit as hard. Everything changes a
• 52:58
  Speaker 2: little bit in terms of form and technique and intensity level.
• 53:00
  Speaker 2: So I'm listening to the body more today than anything.
• 53:04
  Speaker 2: But I train four days a week, one or two
• 53:05
  Speaker 2: days of martial arts training. That takes about an hour
• 53:08
  Speaker 2: or so extra. That's enough. I think for most people, however,
• 53:13
  Speaker 2: especially if you're just getting into this or you've been fit,
• 53:15
  Speaker 2: you've kind of let it slack a little bit, getting
• 53:17
  Speaker 2: at least two days of solid, relatively high-intensity strength training
• 53:23
  Speaker 2: Could be enough for the moment. Three would probably be better.
• 53:27
  Speaker 2: But going to four is going to require some extra recovery.
• 53:29
  Speaker 2: It's going to require you really being on top of
• 53:32
  Speaker 2: your nutrition, on top of your sleep, on top of
• 53:34
  Speaker 2: your stress levels, not overloading stress, being able to let
• 53:38
  Speaker 2: go of some stress. But otherwise, two to three days
• 53:41
  Speaker 2: a week of relatively high intensity strength training. And then
• 53:44
  Speaker 2: either on those same days or alternate days doing your
• 53:47
  Speaker 2: cardiovascular training, which would be a bike, a treadmill, hiking, walking,
• 53:52
  Speaker 2: outdoor activity of some kind, just enough to get your
• 53:54
  Speaker 2: heart rate up there at 70 or 80%, holding it
• 53:57
  Speaker 2: there for 20, 30 minutes or so, would probably be
• 53:59
  Speaker 2: enough for most people if they're watching how they're eating
• 54:03
  Speaker 2: and they're not being completely sedentary the rest of the time,
• 54:06
  Speaker 2: it wouldn't be bad. So my routine, not really terribly
• 54:09
  Speaker 2: aggressive anymore.
• 54:11
  Speaker 1: I think that's very impressive. And I think that, you know,
• 54:14
  Speaker 1: anyone at 60, 70, 80s and beyond, can learn a
• 54:18
  Speaker 1: lot from this because you're never too old or too aged,
• 54:23
  Speaker 1: let's say, in the chronological sense of that, not the biological.
• 54:27
  Speaker 1: Because some people who are 80 look 40, and some
• 54:31
  Speaker 1: people who are 40 look 80.
• 54:33
  Speaker 2: So it's a really... Right.
• 54:36
  Speaker 1: So this is all... That's really getting into the whole
• 54:38
  Speaker 1: biological versus chronological aging. So your biological, just to define
• 54:43
  Speaker 1: that for a moment, is your ability to... you know,
• 54:48
  Speaker 1: for your muscles. It's the age of your muscles and
• 54:50
  Speaker 1: your organs and how they all interact with each other.
• 54:55
  Speaker 1: So I do want to.
• 54:57
  Speaker 2: Here we go back to that saying, remember, aging is unavoidable.
• 55:01
  Speaker 2: It's going to happen. If we're fortunate, it's going to happen.
• 55:05
  Speaker 2: But what is negotiable is the deterioration that we tend
• 55:08
  Speaker 2: to join with as it's synonymous with aging. So that's negotiable.
• 55:14
  Speaker 2: And these are all the negotiating tools that we have
• 55:17
  Speaker 2: in our favor to be able to say, hey, you
• 55:19
  Speaker 2: know what? I'm not going to deteriorate. I'm not going
• 55:20
  Speaker 2: to grow feeble and weak and tired all the time.
• 55:24
  Speaker 2: I'm going to make some changes and that's going to
• 55:28
  Speaker 2: change that trajectory.
• 55:30
  Speaker 1: Yeah, I think what's really important, though, about the program
• 55:32
  Speaker 1: that you just outlined is that many people are not
• 55:37
  Speaker 1: including because they do some aerobics and maybe they take
• 55:40
  Speaker 1: a nice walk every day. But they don't have the
• 55:44
  Speaker 1: weight training part of that. And that, particularly for women,
• 55:47
  Speaker 1: I mean, as you go through menopause, your muscle loss
• 55:53
  Speaker 1: from the loss of estrogen is very, very defined. And
• 55:58
  Speaker 1: it just sneaks up on you. And then these women
• 56:01
  Speaker 1: are people who are taking GLP-1s. that's even more, I mean, yes,
• 56:06
  Speaker 1: you've lost all this wonderful weight, but you've also lost muscle.
• 56:10
  Speaker 1: So now you have to fight harder to build back
• 56:13
  Speaker 1: the muscle because you don't want to gain the weight back,
• 56:16
  Speaker 1: but you want to, so you want to stay the
• 56:18
  Speaker 1: weight you've lost. And you also want to build back
• 56:21
  Speaker 1: the muscle that you've lost, which is inevitable because.
• 56:24
  Speaker 2: You're not hungry. The bodybuilding community has been doing the
• 56:28
  Speaker 2: GLPs for some time. I don't know how long it was.
• 56:31
  Speaker 2: They weren't around when I was around. when I was training,
• 56:34
  Speaker 2: but they've done it, but they're doing it the right
• 56:36
  Speaker 2: way in many respects, because they're utilizing it along with
• 56:38
  Speaker 2: the strength training, along with the right diet, along with
• 56:41
  Speaker 2: the right recovery. They're maximizing it and just taking, hey,
• 56:44
  Speaker 2: because one of the challenges with bodybuilding as a sport
• 56:49
  Speaker 2: is when you start cutting back to get leaned out
• 56:52
  Speaker 2: like most people want to get, not necessarily as lean
• 56:54
  Speaker 2: as a bodybuilder, but we all want to get a
• 56:56
  Speaker 2: little bit leaner, is that you're hungry all the time.
• 57:00
  Speaker 2: I can remember, I was hungry constantly. And it was
• 57:02
  Speaker 2: just like, and I would eat every two hours. And
• 57:04
  Speaker 2: it was just like by an hour and a half later,
• 57:06
  Speaker 2: I'm like, oh my God, I can't wait for the
• 57:07
  Speaker 2: next meal. I just couldn't wait to make that meal.
• 57:10
  Speaker 2: So the GLPs are helping suppress that chitter chatter, that
• 57:13
  Speaker 2: hunger constantly. So they're getting through the process, the same process,
• 57:18
  Speaker 2: but they're getting through it just a little bit easier,
• 57:20
  Speaker 2: you know?
• 57:21
  Speaker 1: Well, listen, if you know, I look at GLP-1s as
• 57:24
  Speaker 1: actually a savior if they're done right, because the obesity
• 57:28
  Speaker 1: level of 60% or whatever it is in this country
• 57:30
  Speaker 1: is is so enormously out of whack that we should
• 57:35
  Speaker 1: be happy that there has been a protocol that actually
• 57:40
  Speaker 1: does help.
• 57:41
  Speaker 2: And it works.
• 57:42
  Speaker 1: I mean, so often weight loss drugs are completely a waste.
• 57:46
  Speaker 1: They toxify your system. And yeah, but this particular GLP-1,
• 57:51
  Speaker 1: the semiglutides, whatever the reason, whatever it's doing, you know,
• 57:56
  Speaker 1: it has like the redditrutide has the three prongs, right?
• 57:59
  Speaker 1: So it has the So just the, apparently the ability
• 58:03
  Speaker 1: to overwhelm and overcome glucagon production is actually helping to
• 58:10
  Speaker 1: reduce the, the appetite and your speed up your metabolism
• 58:15
  Speaker 1: without giving you a sort of a caffeine high, you know.
• 58:18
  Speaker 5: Or an energy drink high, you know, this is all very,
• 58:22
  Speaker 5: it's very, very, very fascinating actually a subject to investigate, but,
• 58:28
  Speaker 5: But Elizabeth Ureth, who I told you about, lives very
• 58:30
  Speaker 5: close by you, Dr.
• 58:32
  Speaker 1: Ureth. You know, she's in great shape, but she tells
• 58:35
  Speaker 1: me that she microdoses reditrutide or one of the GLPs.
• 58:41
  Speaker 1: So just a little bit like the amount that just
• 58:46
  Speaker 1: to maintain your current body composition. and not allow age
• 58:52
  Speaker 1: and other factors to influence the regaining of the weight. Okay,
• 58:59
  Speaker 1: so go to stress and sleep together. They kind of, well,
• 59:03
  Speaker 1: they are the next two. So sleep, why don't you
• 59:06
  Speaker 1: take sleep first? How do you make sure and ensure
• 59:09
  Speaker 1: that you and dawn are getting the kind of deep
• 59:13
  Speaker 1: sleep that is so important to regenerating uh the cells
• 59:17
  Speaker 1: and of course the brain.
• 59:19
  Speaker 2: Well you really have an interesting subject because your parent
• 59:21
  Speaker 2: how do you and dawn uh you know do that Yeah,
• 59:24
  Speaker 2: I was thinking because.
• 59:25
  Speaker 1: You're a couple and you have the same bed, so
• 59:27
  Speaker 1: you would be the same. Right, right. But you can
• 59:29
  Speaker 1: talk just about you.
• 59:30
  Speaker 2: And I will say this. I think, you know, and again,
• 59:31
  Speaker 2: this is nothing about, you know, relationships or loving. Even
• 59:35
  Speaker 2: at this age, we're in love deeply together. But at
• 59:39
  Speaker 2: the same time, I think if you were to really say, hey,
• 59:41
  Speaker 2: I want to maximize my sleep, you would have separate beds, period.
• 59:47
  Speaker 2: Dick Van Dyke had it right back in the TV days.
• 59:50
  Speaker 1: Yeah, yeah.
• 59:51
  Speaker 2: Your movement disturbs somebody else. Their movement disturbs you. They
• 59:55
  Speaker 2: may get up to go to the bathroom. It wakes
• 59:56
  Speaker 2: you up in the middle of the night. Now you've
• 59:58
  Speaker 2: got to go to bed. So ultimately, ideally, it would
• 1:00:01
  Speaker 2: actually be separate. So that notwithstanding, let's just say, right? Obviously,
• 1:00:06
  Speaker 2: there's sleep hygiene. And what do we mean by sleep hygiene?
• 1:00:09
  Speaker 2: Sleep hygiene is preparation in many respects. Like anything, like
• 1:00:13
  Speaker 2: we talked about nutrition. We have rituals. We get up
• 1:00:17
  Speaker 2: in the morning. The average person gets up in the
• 1:00:19
  Speaker 2: morning Has a cup of coffee first.
• 1:00:22
  Speaker 1: Right.
• 1:00:22
  Speaker 2: Maybe some kind of sugary Danish or a bagel or
• 1:00:25
  Speaker 2: something like that.
• 1:00:25
  Speaker 1: Right.
• 1:00:26
  Speaker 2: You know, so these bad rituals, the rituals that produce
• 1:00:30
  Speaker 2: good results are the ones that we kind of think
• 1:00:33
  Speaker 2: we talked about. And there's also pre-bedtime rituals, right? And
• 1:00:36
  Speaker 2: this is nothing new, but it's something that we should
• 1:00:39
  Speaker 2: all adhere to. We know. And part of the biggest
• 1:00:41
  Speaker 2: challenge with sleep right now is our electronic devices. This
• 1:00:45
  Speaker 2: is a big challenge. It's blue light. It changes our
• 1:00:50
  Speaker 2: circadian rhythm. We're normally, okay, we're starting to prepare the body.
• 1:00:54
  Speaker 2: Chemistry is starting to change. It's starting to produce melatonin, right?
• 1:00:58
  Speaker 2: And it's like we're starting to get ready. And now, boom,
• 1:01:00
  Speaker 2: we interrupt that. The more light, especially blue light coming
• 1:01:03
  Speaker 2: in from televisions, from a telephone. If you're on your
• 1:01:07
  Speaker 2: phone in bed, you're costing yourself a night's sleep because
• 1:01:10
  Speaker 2: you might fall asleep, but you're going to wake up
• 1:01:13
  Speaker 2: a few hours later or an hour later because you're
• 1:01:15
  Speaker 2: overstimulated and your body has changed. it's actually producing cortisol,
• 1:01:21
  Speaker 2: which is what we want high in the morning, low
• 1:01:23
  Speaker 2: at night. We want melatonin high at night, right? So
• 1:01:27
  Speaker 2: sleep hygiene, the first thing that's required, obviously, is turning
• 1:01:32
  Speaker 2: off the devices. At the very least, putting on a
• 1:01:35
  Speaker 2: blue block of lenses or turning your device on to
• 1:01:40
  Speaker 2: nighttime so it gets rid of the blue light and
• 1:01:42
  Speaker 2: a bright light, turn it down. Even when I'm done,
• 1:01:47
  Speaker 2: with what I'm doing, either working, reading, or watching television,
• 1:01:50
  Speaker 2: because I watch television. I have some favorite shows that
• 1:01:53
  Speaker 2: help me relax at night. But around seven, eight o'clock,
• 1:01:56
  Speaker 2: that's it. They're going off. And even when I go
• 1:01:58
  Speaker 2: into the bathroom, I have two lights in the bathroom.
• 1:02:01
  Speaker 2: One is the bright light that goes on in the morning. Wow,
• 1:02:03
  Speaker 2: the mirror is right there. And there's another light over here.
• 1:02:06
  Speaker 2: I can't see as much. I see enough to wash
• 1:02:08
  Speaker 2: my face. I see enough to brush my teeth and
• 1:02:11
  Speaker 2: prepare for bed. But it's not, wham, all of a
• 1:02:13
  Speaker 2: sudden I got this. I go into the bathroom and
• 1:02:14
  Speaker 2: the big bright light comes on while I'm washing up.
• 1:02:17
  Speaker 2: We want to avoid that as much as possible. The
• 1:02:19
  Speaker 2: second thing is how are you eating? What are you doing?
• 1:02:22
  Speaker 1: Alcohol.
• 1:02:23
  Speaker 2: A lot of people think, hey, I have a glass
• 1:02:24
  Speaker 2: of wine before bed. It helps me relax. It helps
• 1:02:25
  Speaker 2: me sleep. Guess what? It's disrupting your sleep along the way.
• 1:02:29
  Speaker 2: You probably have to get up to go to the
• 1:02:30
  Speaker 2: bathroom more. It's actually having a negative effect on you.
• 1:02:33
  Speaker 2: And it's contributing to dehydration. So avoid that as much
• 1:02:37
  Speaker 2: as possible. Don't have a heavy meal before bed. And
• 1:02:41
  Speaker 2: just start relaxing, creating some relaxing thoughts. reading perhaps would
• 1:02:45
  Speaker 2: be a great way. Everyone can have their own system,
• 1:02:48
  Speaker 2: but creating a hygiene system that's, hey, you know what,
• 1:02:50
  Speaker 2: here's what I'm going to do before bed. I want
• 1:02:53
  Speaker 2: to be asleep by 10. That means by 8.30, I'm
• 1:02:57
  Speaker 2: already preparing. And for most people, that's a hard thing
• 1:03:01
  Speaker 2: to do because we want to tune out the world
• 1:03:03
  Speaker 2: by being on Instagram, on Facebook, or doing something else.
• 1:03:07
  Speaker 2: High achievers, we haven't talked a lot about the people
• 1:03:09
  Speaker 2: that I work with are very high achievers. And they go,
• 1:03:13
  Speaker 2: they push. Five hours sleep, I'll just have an extra
• 1:03:15
  Speaker 2: cup of coffee in the morning. You know what I mean?
• 1:03:17
  Speaker 2: Or I'm going to stay up all night. I got
• 1:03:18
  Speaker 2: to answer emails. I got to do this. I got
• 1:03:20
  Speaker 2: to do that.
• 1:03:20
  Speaker 1: You know what?
• 1:03:21
  Speaker 2: That strategy, it was a successful strategy when you're in
• 1:03:23
  Speaker 2: your 20s, 30s, even 40s. So when you get to
• 1:03:26
  Speaker 2: be 50, 60, that strategy is going to work against you.
• 1:03:29
  Speaker 2: And that's one of the signals that you have to
• 1:03:31
  Speaker 2: look for. So sleep hygiene, preparing for it, getting a
• 1:03:35
  Speaker 2: good night's sleep, making sure you're in a nice, cool environment,
• 1:03:39
  Speaker 2: lowering the temperature in the room. You know, if you
• 1:03:41
  Speaker 2: need a little bit of noise, great, fantastic. If not,
• 1:03:44
  Speaker 2: you need it. My wife needs it quiet. She's like,
• 1:03:47
  Speaker 2: I can't wait till we don't have to have this
• 1:03:49
  Speaker 2: air conditioner on anymore. I'm like, in my mind, I'm like,
• 1:03:52
  Speaker 2: I'm going to miss that hum. I like the hum.
• 1:03:55
  Speaker 1: Yeah. Well, I have an air purifier in my room,
• 1:03:59
  Speaker 1: but fortunately it has this sleep cycle. So I would
• 1:04:04
  Speaker 1: encourage everybody who's looking for air purifiers to check and
• 1:04:07
  Speaker 1: see because the sleep cycle, you don't, you'd have to
• 1:04:10
  Speaker 1: go right up to the purifier to hear it.
• 1:04:12
  Speaker 2: That's great.
• 1:04:13
  Speaker 1: Yeah, so that's one important thing. And then I do
• 1:04:16
  Speaker 1: have shutters in my bedroom, so I can pretty well,
• 1:04:20
  Speaker 1: it's not black shades like a lot of people talk about.
• 1:04:24
  Speaker 1: in the sleep therapies, but, um, but the shutters do
• 1:04:28
  Speaker 1: make the room dark enough. And then I totally agree
• 1:04:31
  Speaker 1: with you. Just do not eat three hours before you
• 1:04:34
  Speaker 1: go to bed because your body is, you want to
• 1:04:37
  Speaker 1: get to rest and digest, but you don't want it
• 1:04:39
  Speaker 1: to have to be activated by digestion and taking away
• 1:04:43
  Speaker 1: from the rest part. Plus you gain more, you gain
• 1:04:47
  Speaker 1: weight when you eat too close to bedtime because it's
• 1:04:49
  Speaker 1: just sitting in your in your body. So that's a
• 1:04:51
  Speaker 1: good one.
• 1:04:52
  Speaker 2: All right. One last thing, one last thing real quick.
• 1:04:54
  Speaker 2: I want to move on, but, but, but I have to, again,
• 1:04:56
  Speaker 2: just with, I'm always trying something new. I'm experimenting, not necessarily.
• 1:05:00
  Speaker 2: I don't necessarily call them hacks, but they're experimentations. Can
• 1:05:04
  Speaker 2: I improve on what I'm already doing? And one of
• 1:05:06
  Speaker 2: the things I've just recently done, and it had a
• 1:05:09
  Speaker 2: lot to do with, I tend to sleep on my
• 1:05:11
  Speaker 2: right side, my right ear, unavoidable is becoming like a
• 1:05:16
  Speaker 2: little bit more like, this is a nice smooth here.
• 1:05:18
  Speaker 6: It looks like this year looks a little rough and like,
• 1:05:24
  Speaker 6: and my eye on this side was starting to get
• 1:05:26
  Speaker 6: a little different than the left side.
• 1:05:28
  Speaker 2: And for this reason, I started wearing a mask, like
• 1:05:32
  Speaker 2: a sleep mask, but a different kind of mask. It's
• 1:05:35
  Speaker 2: really kind of, it's interesting.
• 1:05:36
  Speaker 1: It's puffy.
• 1:05:37
  Speaker 2: It's got room for the eyes. And it just covers everything.
• 1:05:40
  Speaker 2: It's very comfortable. I can sleep on my side. I
• 1:05:42
  Speaker 2: can turn. I can twist. It doesn't move around. And
• 1:05:45
  Speaker 2: it blacks. But the side benefit is that it blacks
• 1:05:48
  Speaker 2: out the room. And I've been sleeping with it probably
• 1:05:51
  Speaker 2: for the last week.
• 1:05:52
  Speaker 1: This is it.
• 1:05:52
  Speaker 2: Just about the last week or so. And I'm going
• 1:05:54
  Speaker 2: to tell you, my sleep has been better. When I
• 1:05:57
  Speaker 2: wake up, I just pull it up. If I go
• 1:05:59
  Speaker 2: to the bathroom, I go to the bathroom. That's no problem.
• 1:06:00
  Speaker 2: I put it back down. But it really seems to
• 1:06:04
  Speaker 2: be helping. And again.
• 1:06:07
  Speaker 1: Add to that, Tom, that the newest thing now is
• 1:06:10
  Speaker 1: mouth taping because a lot of people don't realize this,
• 1:06:14
  Speaker 1: but breathing through your mouth is really bad for your
• 1:06:17
  Speaker 1: dental health. Your mouth dries out at night and you
• 1:06:22
  Speaker 1: lose saliva. Loss of saliva creates more cavities. And then
• 1:06:28
  Speaker 1: those people who have sleep apnea or any modification of that,
• 1:06:32
  Speaker 1: even if they're just snoring, they're going to be so
• 1:06:36
  Speaker 1: much benefited by breathing through your nose.
• 1:06:39
  Speaker 2: Yeah.
• 1:06:39
  Speaker 1: So I think about this and I kind of chuckle
• 1:06:42
  Speaker 1: at it when I think about what you can look
• 1:06:43
  Speaker 1: like to a partner at night when you have the
• 1:06:47
  Speaker 1: black mask and these people that put the thing, the
• 1:06:49
  Speaker 1: little instrument over their nose to open up there. And
• 1:06:53
  Speaker 1: then now the mouth taping. I mean, you look like
• 1:06:56
  Speaker 1: something from outer space, right? Yes. You have to really
• 1:06:59
  Speaker 1: love each other to.
• 1:07:02
  Speaker 2: Agree to all that. Well, my wife has been putting
• 1:07:04
  Speaker 2: duct tape on my mouth for years, so it really
• 1:07:06
  Speaker 2: didn't matter. Yeah.
• 1:07:09
  Speaker 1: Even when you're awake, she probably wants to put duct.
• 1:07:11
  Speaker 2: Tape on your mouth. That's absolutely correct, especially when I'm awake. But,
• 1:07:14
  Speaker 2: you know, it's better that all of that is still
• 1:07:16
  Speaker 2: better than a sleep apnea device, which helps a lot
• 1:07:18
  Speaker 2: of people.
• 1:07:19
  Speaker 1: Oh, that CPAP thing, though. I've never, thank God, my husband,
• 1:07:23
  Speaker 1: my late husband never had any issues, but And I
• 1:07:26
  Speaker 1: never had any, but I have a partner, a business
• 1:07:28
  Speaker 1: partner who did have, who does have sleep apnea and
• 1:07:33
  Speaker 1: has used the CPAP. But that CPAP has some limitations.
• 1:07:36
  Speaker 1: And people are finding that out now that there are
• 1:07:39
  Speaker 1: other ways now that are a lot less invasive than
• 1:07:42
  Speaker 1: having to put a big monster instrument over it.
• 1:07:45
  Speaker 2: No, I couldn't sleep with it. I just couldn't do it.
• 1:07:48
  Speaker 1: I couldn't either. But there are people who have real
• 1:07:51
  Speaker 1: danger because they stop breathing at night and they've been
• 1:07:54
  Speaker 1: tested at Stanford and other places for real, you know,
• 1:07:58
  Speaker 1: serious sleep apnea that can cause them to die. All right,
• 1:08:01
  Speaker 1: let's move on to stress before we run out of time.
• 1:08:04
  Speaker 1: So how do you manage stress and keep your cortisol low,
• 1:08:08
  Speaker 1: but your motivation high and your energy high?
• 1:08:12
  Speaker 2: Well, I think a lot of it has to do with,
• 1:08:14
  Speaker 2: you know, with mindset as well. And it's so easy
• 1:08:18
  Speaker 2: to get stressed unnecessarily today. Granted, stress, you know, one
• 1:08:23
  Speaker 2: of the things about longevity is the misconception is that
• 1:08:25
  Speaker 2: we want to avoid as much stress as possible. That's
• 1:08:27
  Speaker 2: not necessarily true. We want to avoid unnecessary stress. Exercise
• 1:08:31
  Speaker 2: is stress. Strength training is stress. Cold plungers are stress.
• 1:08:34
  Speaker 2: People are doing that now. And heat is stress. Being
• 1:08:37
  Speaker 2: in a relationship can be stress. Setting a meaningful goal
• 1:08:41
  Speaker 2: can be stressful. But these are good hermetics that actually
• 1:08:45
  Speaker 2: are intelligent stress that can increase our strength, increase our longevity.
• 1:08:50
  Speaker 2: So avoiding those things is not necessarily what we want
• 1:08:52
  Speaker 2: to do. So we need to calculate that. But the
• 1:08:54
  Speaker 2: things that we want to avoid as much as possible,
• 1:08:56
  Speaker 2: and again, it's getting more challenging, is getting stressed out
• 1:08:59
  Speaker 2: over time. the news of what's happening in the world.
• 1:09:02
  Speaker 2: Getting stressed out because somebody, you know, you're pulling into
• 1:09:05
  Speaker 2: a lane, the guy won't let you in. And getting aggravated,
• 1:09:08
  Speaker 2: holding on to that stress, holding on to that. That's
• 1:09:10
  Speaker 2: what we do. We tend to hold on to it.
• 1:09:12
  Speaker 2: And if I learned one thing from martial arts, from bodybuilding,
• 1:09:15
  Speaker 2: I learned how to produce force. What I learned from
• 1:09:19
  Speaker 2: martial arts was when not to apply it. And that
• 1:09:23
  Speaker 2: goes for stress as well. And someone once said something
• 1:09:26
  Speaker 2: to me I thought was great when I was like, again,
• 1:09:29
  Speaker 2: after my martial arts training, I had a fight, a
• 1:09:33
  Speaker 2: ring fight, and I lost, and I was holding on
• 1:09:37
  Speaker 2: to it. And the guy says, listen, man, you're doing
• 1:09:39
  Speaker 2: yourself more harm than good. You don't want to keep fighting.
• 1:09:42
  Speaker 2: You don't want your nervous system continuing fighting someone who's
• 1:09:46
  Speaker 2: not even in the room anymore. And that's what we do.
• 1:09:50
  Speaker 2: We continue to fight the guy on the road. We
• 1:09:51
  Speaker 2: continue to fight what we see on social media. We
• 1:09:53
  Speaker 2: continue to fight what we see online or on TV,
• 1:09:56
  Speaker 2: on the news. Those are the things we have to
• 1:09:58
  Speaker 2: try to avoid, obviously, right? So we mitigate those. But
• 1:10:02
  Speaker 2: then also there's the ability to be able to come,
• 1:10:05
  Speaker 2: to be able to take that autonomic nervous system, that
• 1:10:09
  Speaker 2: fight or flight that we experience.
• 1:10:11
  Speaker 1: That you're sympathetic.
• 1:10:13
  Speaker 2: Yeah, because I'm a big believer, you know, there's a
• 1:10:15
  Speaker 2: lot of talk about resilience today, right? And resilience, in
• 1:10:18
  Speaker 2: my mind, a lot of people have this perception of
• 1:10:20
  Speaker 2: resilience is how much can you take? How much force?
• 1:10:23
  Speaker 2: How much resistance? How much stress can you take and
• 1:10:27
  Speaker 2: deal with it? No, it's not that. It's how much
• 1:10:30
  Speaker 2: stress can you deal with and then how fast can
• 1:10:32
  Speaker 2: you come back to baseline? How fast can you settle
• 1:10:36
  Speaker 2: your nervous system down back to where it needs to be? Because, again,
• 1:10:40
  Speaker 2: in martial arts, we learn, hey, you need to be
• 1:10:42
  Speaker 2: able to produce force. A really experienced martial artist can
• 1:10:45
  Speaker 2: produce incredible power and force while looking completely and feeling
• 1:10:51
  Speaker 2: completely relaxed. And we want to be able to do
• 1:10:54
  Speaker 2: that for our nervous system. If we allow that stress
• 1:10:56
  Speaker 2: to continue for hours on, it becomes stress overload. In fact,
• 1:11:00
  Speaker 2: one of the things I do in my coaching business,
• 1:11:02
  Speaker 2: we measure that. We measure how long it takes someone
• 1:11:06
  Speaker 2: to come down from a stressful or resistance type experience.
• 1:11:11
  Speaker 2: And you get it through heart rate, through variability, through
• 1:11:14
  Speaker 2: different measures and even just perceived exertion of how long
• 1:11:18
  Speaker 2: it takes to come down.
• 1:11:20
  Speaker 1: And also Dr. Porter's brain tap helps a lot of
• 1:11:23
  Speaker 1: people because, you know, you just put that on and
• 1:11:25
  Speaker 1: you go into, even if you don't know how to meditate,
• 1:11:28
  Speaker 1: it takes you into a relaxed state. Yes. So that's
• 1:11:32
  Speaker 1: a good tip to look into.
• 1:11:34
  Speaker 2: There's so many tools now. There's so many different ways.
• 1:11:36
  Speaker 2: I know, that's true. In fact, wearables can be very
• 1:11:39
  Speaker 2: good because it obviously is part of, the result of
• 1:11:42
  Speaker 2: dealing with stress or experiencing a stressful situation, heart rate
• 1:11:47
  Speaker 2: goes up, respiration goes up, and we want to be
• 1:11:50
  Speaker 2: able to control that, bring it down. In fact, one
• 1:11:53
  Speaker 2: of the things that I tell people that are strength training,
• 1:11:55
  Speaker 2: that are experiencing, hey, if you're rushing to the gym,
• 1:11:59
  Speaker 2: all day you're ready, you're getting through, you're through traffic,
• 1:12:01
  Speaker 2: you're getting through traffic, you finally get to the gym,
• 1:12:03
  Speaker 2: you've got to rush to get changed, you've got to
• 1:12:05
  Speaker 2: get through your workout as fast as possible, get back
• 1:12:07
  Speaker 2: in the car, get back into traffic, just talking about
• 1:12:10
  Speaker 2: it is stressful. So when you're done with your workout,
• 1:12:12
  Speaker 2: here's a great way just to mitigate that a little bit. Again,
• 1:12:15
  Speaker 2: this can be applied anywhere. It doesn't have to be
• 1:12:16
  Speaker 2: just after the workout. It could be after any stressful
• 1:12:19
  Speaker 2: event or experience, right? Number one, it's the meaning you
• 1:12:22
  Speaker 2: give it. But two, when you come out of the gym,
• 1:12:24
  Speaker 2: sit in your car. Take five minutes. Train yourself over
• 1:12:27
  Speaker 2: the course of 20 minutes, reduce down to 10 minutes,
• 1:12:31
  Speaker 2: down to five minutes where you just listen to something
• 1:12:33
  Speaker 2: relaxing or just your own breath. Control your breathing. Calm
• 1:12:36
  Speaker 2: your nervous system. When you leave the gym, if you're
• 1:12:38
  Speaker 2: doing it right, Your engine is still revving, revving at 10,000 RPMs.
• 1:12:43
  Speaker 2: We want to bring it down to idle as quickly
• 1:12:45
  Speaker 2: as possible. Before you get back on the road, back
• 1:12:48
  Speaker 2: into whatever those stressful situations might be, keep the rap
• 1:12:53
  Speaker 2: music off and let the body calm itself down. Get
• 1:12:57
  Speaker 2: control of that. And that's what I call true resilience.
• 1:13:00
  Speaker 2: It's not how much it could take. It's how fast
• 1:13:02
  Speaker 2: can you come back to baseline after you've had an experience.
• 1:13:06
  Speaker 2: And that calms the nervous system. And that will increase
• 1:13:08
  Speaker 2: your longevity right there, big time.
• 1:13:11
  Speaker 1: Well, that's why on the September issue, late September of
• 1:13:15
  Speaker 1: Top Doctor, we're going to have Tom Brady's trainer, Alice Guerrero,
• 1:13:22
  Speaker 1: and Patrick Porter from The Brain Tap. They're doing a
• 1:13:24
  Speaker 1: joint venture. And Dr. Peter Cunningham, who's the neuroscience, well,
• 1:13:30
  Speaker 1: so is Dr. Porter. But anyway, they're focusing exactly on
• 1:13:33
  Speaker 1: what you're talking about, which is their new program. And
• 1:13:38
  Speaker 1: it's not so new, but it's cumulative, let's say, but
• 1:13:43
  Speaker 1: it's all about recovery. So you are so right. And
• 1:13:47
  Speaker 1: this is why, you know, you look at Tom Brady,
• 1:13:49
  Speaker 1: I mean, one of the greatest athletes of all time,
• 1:13:52
  Speaker 1: and he's using all these methodologies and has been for
• 1:13:56
  Speaker 1: many years. So, all right, last one is purpose or
• 1:14:00
  Speaker 1: love or relationship. So this is a more psychological and more,
• 1:14:05
  Speaker 1: maybe more spiritual, maybe harder for people to grasp because,
• 1:14:10
  Speaker 1: but you know, if we're going to live longer, we
• 1:14:12
  Speaker 1: need to know that we want to live better. Otherwise,
• 1:14:15
  Speaker 1: why would we want to live longer if we're not
• 1:14:17
  Speaker 1: healthy and purposeful? So in your life, now that you're
• 1:14:21
  Speaker 1: in your golden years, what, what gives you the, you know,
• 1:14:25
  Speaker 1: the purpose that will make you live, want you to
• 1:14:28
  Speaker 1: be able to live healthfully to a hundred at least?
• 1:14:31
  Speaker 2: It's just fascinating. In fact, not even fascinating. It's one
• 1:14:34
  Speaker 2: of those things that does, for most of us, if
• 1:14:37
  Speaker 2: we want to live longer and live healthier and add
• 1:14:40
  Speaker 2: more vitality to those years, it's that you have to
• 1:14:43
  Speaker 2: have a sense of purpose. You have to have a
• 1:14:44
  Speaker 2: reason for continuing on. And the human body adapts to, like,
• 1:14:50
  Speaker 2: a reason to be stronger, a reason to be healthier,
• 1:14:53
  Speaker 2: a reason to continue to live for tomorrow. And I
• 1:14:56
  Speaker 2: learned this many years ago with Tony Robbins, which was,
• 1:14:59
  Speaker 2: you know, setting a goal Even if you're 85, 90
• 1:15:01
  Speaker 2: years old, standing here going, hey, you know what? I
• 1:15:04
  Speaker 2: want to have the best garden I could possibly have.
• 1:15:06
  Speaker 2: I want to do this. I want to do that.
• 1:15:07
  Speaker 2: Having a reason is just like, hey, I'm 90 years old,
• 1:15:11
  Speaker 2: but I'm still looking five years down the road. That's
• 1:15:13
  Speaker 2: something I want to accomplish to give you a sense
• 1:15:15
  Speaker 2: of purpose. You know, when I was younger, it was
• 1:15:17
  Speaker 2: all about the trophies and the accolades and the accomplishments
• 1:15:21
  Speaker 2: and winning titles and these things. Today, I'm more interested
• 1:15:24
  Speaker 2: in how I can serve others as well. I mean,
• 1:15:27
  Speaker 2: it's really important to me. to make a difference, even
• 1:15:29
  Speaker 2: with this new client I'm working with, you know, that
• 1:15:32
  Speaker 2: he's 81, 82 years old. And it's just like, he's
• 1:15:35
  Speaker 2: getting reinvigorated. It's interesting because I saw him come into
• 1:15:38
  Speaker 2: the gym a few months ago and he looked small,
• 1:15:41
  Speaker 2: he looked frail. And since we've started training together, and
• 1:15:45
  Speaker 2: this is not about me, this is about him, finding
• 1:15:48
  Speaker 2: a new sense of purpose, finding meaning and achieving some
• 1:15:52
  Speaker 2: new goals. It's a posture change. I don't know if
• 1:15:54
  Speaker 2: he's put on any more muscle. I don't know if
• 1:15:56
  Speaker 2: he's changed his weight.
• 1:15:57
  Speaker 1: I don't know.
• 1:15:57
  Speaker 2: I don't care, really. It's about how he looks, how
• 1:15:59
  Speaker 2: he feels. It's his attitude. Yes, his attitude. So if
• 1:16:05
  Speaker 2: we have a reason, and again, for me, it's really
• 1:16:08
  Speaker 2: about serving others in many respects. Now, I still get
• 1:16:12
  Speaker 2: compensated for that, but I would do it anyway. Don't
• 1:16:14
  Speaker 2: tell anyone, my clients, that I would do it for free.
• 1:16:17
  Speaker 2: But I would, because it gives me a sense of meaning,
• 1:16:21
  Speaker 2: a sense of still contributing. And as I said earlier,
• 1:16:25
  Speaker 2: it's not about a prescription for longevity anymore. It's about
• 1:16:29
  Speaker 2: a declaration. I'm still here. I still am capable. I
• 1:16:33
  Speaker 2: still have purpose. I still have meaning. And I'm preparing
• 1:16:37
  Speaker 2: for what might be next. And I'm preparing by helping
• 1:16:40
  Speaker 2: others prepare their lives as well to be better. So
• 1:16:42
  Speaker 2: I think finding that spirit. Now, listen, there's a much
• 1:16:44
  Speaker 2: more spiritual component. It doesn't have to do with religion. Right,
• 1:16:47
  Speaker 2: believe in God. Believing there's something more. Had I not
• 1:16:51
  Speaker 2: believed there was more and a creator and that we're
• 1:16:55
  Speaker 2: here for a reason and a purpose when I was
• 1:16:57
  Speaker 2: in the outdoor biker community, I might not have gotten out.
• 1:17:00
  Speaker 2: I might have still stayed on that path. And I
• 1:17:02
  Speaker 2: don't know where that would be. So I think that's
• 1:17:04
  Speaker 2: important to know that there's something. And then we're all connected. Yeah.
• 1:17:09
  Speaker 1: And, you know, the relationships part, the connectivity, as you
• 1:17:13
  Speaker 1: just said, that's really important. I was reading something yesterday
• 1:17:17
  Speaker 1: about detachment and attachment. So you're trying to detach from something,
• 1:17:22
  Speaker 1: something that's not serving you, but you still have the
• 1:17:25
  Speaker 1: attachment need, like you really want to be with somebody,
• 1:17:28
  Speaker 1: let's just say as an example. You really want that relationship,
• 1:17:33
  Speaker 1: but that particular relationship you need to detach from because
• 1:17:36
  Speaker 1: it's not serving you. So then how do you struggle
• 1:17:40
  Speaker 1: through the detachment versus attachment syndrome? And this is part
• 1:17:45
  Speaker 1: of finding a purpose, finding something that builds you and
• 1:17:50
  Speaker 1: gives you peace. in life while, you know, basically serving
• 1:17:56
  Speaker 1: your needs for attachment.
• 1:18:00
  Speaker 2: All right.
• 1:18:01
  Speaker 1: Well, we've covered a lot of ground, Tom. And the
• 1:18:03
  Speaker 1: only thing I want to finish with, because I know
• 1:18:05
  Speaker 1: it's gone on a little bit over and Tony's been very,
• 1:18:09
  Speaker 1: very patient, is what message would you give? Just give
• 1:18:13
  Speaker 1: us one sentence to people who are listening today, what
• 1:18:18
  Speaker 1: would you want to leave them with that's kind of
• 1:18:20
  Speaker 1: your legacy, your advice?
• 1:18:24
  Speaker 2: Well, I go back to that saying again, and I
• 1:18:26
  Speaker 2: want you to embody this, guys, because aging is inevitable,
• 1:18:31
  Speaker 2: but deterioration is negotiable. How do you negotiate it in
• 1:18:36
  Speaker 2: your own life? How do you negotiate it? What do
• 1:18:38
  Speaker 2: you want? Do you want whatever years you have left?
• 1:18:43
  Speaker 2: to be, you know, sitting on the couch or do
• 1:18:45
  Speaker 2: you want it to be meaningful? You want it to
• 1:18:46
  Speaker 2: have purpose. You want it to be inspiring of others.
• 1:18:49
  Speaker 2: And sometimes, hey, listen, if you need to lose 20,
• 1:18:51
  Speaker 2: 30 pounds and you lose those 20, 30 pounds, that
• 1:18:54
  Speaker 2: is enough to inspire other people. But I guarantee it
• 1:18:57
  Speaker 2: will change your life as well. Because when you're strong,
• 1:19:00
  Speaker 2: when you.
• 1:19:00
  Speaker 6: Feel physically capable, it changes your life. You walk into
• 1:19:04
  Speaker 6: the room differently. You carry yourself differently. You're willing to
• 1:19:07
  Speaker 6: get on the ground and play with your grandchildren. You're
• 1:19:09
  Speaker 6: willing to play pickleball, basketball, whatever it might be. You
• 1:19:12
  Speaker 6: carry your own luggage. You feel capable.
• 1:19:15
  Speaker 2: When you don't, when you're not strong, when you're not healthy,
• 1:19:17
  Speaker 2: when you're not physically capable, it's a slippery slope downhill.
• 1:19:21
  Speaker 2: And so, again, keep in mind, aging is inevitable, right?
• 1:19:25
  Speaker 2: We know we can't avoid it. I can't avoid it.
• 1:19:27
  Speaker 2: I walk into that room sometimes, don't know why I'm there.
• 1:19:29
  Speaker 2: But on the other side of that coin, I'm negotiating heavily,
• 1:19:32
  Speaker 2: and I want you to negotiate with how strong, how
• 1:19:35
  Speaker 2: powerful you can be now at this age.
• 1:19:37
  Speaker 1: You know, I want to say one thing. That's perfect
• 1:19:41
  Speaker 1: advice and lesson for everybody. I had Dr. Bill Lorenz
• 1:19:46
  Speaker 1: on my podcast. It was his second appearance, and he's
• 1:19:49
  Speaker 1: the founder in the United States of the peptide bioregulators
• 1:19:54
  Speaker 1: under Dr. Cavinson in St. Petersburg. laboratory of gerontology. And
• 1:20:00
  Speaker 1: so he's done so he's an attorney by background, real
• 1:20:03
  Speaker 1: estate developer like me, but he turned into this, you know,
• 1:20:09
  Speaker 1: PhD in, in, in health and wellness because he had
• 1:20:14
  Speaker 1: his own personal challenges that he didn't want to. So
• 1:20:18
  Speaker 1: everybody has their, their purpose and their reasons. So anyway,
• 1:20:21
  Speaker 1: what he told me that I looked up and it's,
• 1:20:25
  Speaker 1: it's accurate is that the, In the United States, we
• 1:20:29
  Speaker 1: have the worst aging, what do you call it, performance.
• 1:20:36
  Speaker 1: In other words, let's say a man lives to, let's say, 73,
• 1:20:39
  Speaker 1: 74 average. A woman lives to 81 or 82 average.
• 1:20:41
  Speaker 1: I'm just giving you a little bit arbitrary. However, the
• 1:20:44
  Speaker 1: last 12 years, particularly for women of those 82 years,
• 1:20:56
  Speaker 1: is lived with some chronic illness, disability. In other words,
• 1:21:01
  Speaker 1: why would you ever want to live to 82 or
• 1:21:04
  Speaker 1: even 100 if your last 12 years are going to
• 1:21:07
  Speaker 1: be in poor health? So this is a lesson, I think,
• 1:21:10
  Speaker 1: for all of us today. And Tom, you've been incredibly
• 1:21:13
  Speaker 1: knowledgeable and demonstrative and certainly a role model for people
• 1:21:19
  Speaker 1: to understand that anything is possible. And it just starts
• 1:21:24
  Speaker 1: with understanding the foundational principles and then making choices. Because choice,
• 1:21:29
  Speaker 1: as I always say, we are the sum total of
• 1:21:32
  Speaker 1: all of our choices. So I'm going to leave you
• 1:21:34
  Speaker 1: today and everybody with what Dr.
• 1:21:38
  Speaker 2: Bill said.
• 1:21:38
  Speaker 1: The title of his podcast with me the other day
• 1:21:41
  Speaker 1: was Hope, Hype, and Science. And he went through all
• 1:21:46
  Speaker 1: three of those and, of course, showed that if you
• 1:21:49
  Speaker 1: have a certain amount of scientific support, that hype can
• 1:21:56
  Speaker 1: become hope. And not to just focus on the hype,
• 1:22:00
  Speaker 1: which is a lot of what we find today, unfortunately,
• 1:22:04
  Speaker 1: with this biohacking. So I don't want to get on
• 1:22:06
  Speaker 1: to that. But thank you so much, Tom. And we
• 1:22:09
  Speaker 1: will see you soon, I hope, one way or the other.
• 1:22:12
  Speaker 1: Hopefully in December. A4M or sooner if things go the
• 1:22:19
  Speaker 1: way they might go. So we're both serving on the
• 1:22:23
  Speaker 1: advisory board and as partners with Rob Fletcher in this new,
• 1:22:28
  Speaker 1: very exciting platform.
• 1:22:29
  Speaker 2: Oh, Longevity Masters Global. I'm very excited about being part
• 1:22:32
  Speaker 2: of that with you and so many incredible people.
• 1:22:35
  Speaker 1: I know. And we just brought in Christian Drapeau, who
• 1:22:39
  Speaker 1: is a good buddy of mine who has done the
• 1:22:42
  Speaker 1: oral stem cells. And Del Bigtree, who was on my
• 1:22:46
  Speaker 1: podcast two weeks ago, three weeks ago, and he's the
• 1:22:50
  Speaker 1: big Maha movement guy and has done an awful lot
• 1:22:54
  Speaker 1: of very controversial but also very useful work in that
• 1:23:00
  Speaker 1: field with Robert F. Kennedy.
• 1:23:02
  Speaker 2: Hey, Michelle, do you mind if I leave people with
• 1:23:03
  Speaker 2: a way of getting in touch? I have a special
• 1:23:05
  Speaker 2: offer for one of our powerful tools. It's called Performance Curve.
• 1:23:09
  Speaker 2: It's a newsletter, but it's more than a newsletter. And
• 1:23:12
  Speaker 2: we have a great offer. We'd love for you to go.
• 1:23:14
  Speaker 2: Go to GetPerformanceCurve.com. GetPerformanceCurve.com. It goes into detail about everything
• 1:23:21
  Speaker 2: we talked about. It's a monthly newsletter that is so powerful.
• 1:23:25
  Speaker 2: It's so important. It's right up there with, I can't
• 1:23:30
  Speaker 2: compare it to your podcast, but at the same time,
• 1:23:32
  Speaker 2: I think it's a powerful tool for everyone to be
• 1:23:34
  Speaker 2: able to use to move forward with longevity, power, and strength.
• 1:23:39
  Speaker 1: So do us a favor and send that link to
• 1:23:42
  Speaker 1: my assistant, to Roxanne.
• 1:23:44
  Speaker 2: I will.
• 1:23:44
  Speaker 1: And she'll put it in the show notes when we
• 1:23:48
  Speaker 1: go to do the editing of your tape.