Latest / The Body Pod / Smarter Fitness, Longevity, and Stress Management for Women Over 40 with Joel Jamieson

Transcript

Smarter Fitness, Longevity, and Stress Management for Women Over 40 with Joel Jamieson · The Body Pod

0:00
Speaker 1: Hi everyone. My name is Haley and this is Laura
0:02
Speaker 1: and welcome to the Body Pod.
0:12
Speaker 2: Excited to dive into everything that you have to share
0:17
Speaker 2: with us. For listeners who are not familiar with you
0:22
Speaker 2: and may not know you yet, how did you get
0:25
Speaker 2: into the world of strength and conditioning.
0:27
Speaker 3: Yeah, that's a good question. So, like a lot of coaches,
0:30
Speaker 3: probably I was not quite good enough to be the
0:32
Speaker 3: athlete I wanted to be, but I liked the training
0:36
Speaker 3: side from day one, and so in college I played
0:39
Speaker 3: college football for a brief period of time and then
0:41
Speaker 3: really got into the strength findishing side at University Washington
0:44
Speaker 3: and then from there spend them a time of the
0:46
Speaker 3: Seahawks and open a gym back in two thousand and three.
0:49
Speaker 3: So it's something I've been doing for a long time.
0:51
Speaker 3: I've always just been passionate about helping people. I love
0:53
Speaker 3: the science, I love the whole fieldly on training, I
0:56
Speaker 3: like being in the gym, and it's just always been
0:58
Speaker 3: a big part of my life and so do it.
1:00
Speaker 3: Like I said about twenty years now.
1:03
Speaker 4: So did you start with these elite athletes from the
1:08
Speaker 4: beginning of your career, like that's all you've really coached?
1:12
Speaker 3: Yeah? No, I mean, so I was really fortunate to
1:15
Speaker 3: work under a great trained coach at University of Washington,
1:17
Speaker 3: Bill Gillespie and folks on the football side of things,
1:20
Speaker 3: and then Seahawks obviously was still football. But when I
1:23
Speaker 3: opened up my gym in two thousand and three, two
1:25
Speaker 3: things happened. One, I ended up being next to a
1:27
Speaker 3: mixed martial arts gym that happened to be one of
1:30
Speaker 3: the biggest, most successful gyms in the world. So pretty
1:32
Speaker 3: early on, I was very fortunate to work with very
1:35
Speaker 3: high level combat athletes. But at the same point in time,
1:38
Speaker 3: I honestly have probably trained more youth athletes and general
1:41
Speaker 3: population people that I've ever trained pro athletes, just from
1:44
Speaker 3: a number standpoint. So I trained a lot of volleyball athletes,
1:47
Speaker 3: I trained a lot of soccer athletes. I trained a
1:48
Speaker 3: lot of just parents who wanted to be healthier. I
1:51
Speaker 3: trained a lot of Microsoft executive or Microsoft employees in
1:54
Speaker 3: Seattle area. So I've trained a really wide mix of people. Honestly,
1:57
Speaker 3: I mean pretty much anybody and everybody at this point.
2:01
Speaker 1: So how many I assume that that means you've trained
2:05
Speaker 1: women over forty, which is our demographic here.
2:09
Speaker 3: Yes, I mean probably yeah, I've probably trained more women
2:13
Speaker 3: than men the grand picture of things. A lot of
2:15
Speaker 3: that was the youth athletes. Like I said, I did
2:17
Speaker 3: build a big volleyball program and a lot of female
2:20
Speaker 3: athletes were always coming to me in big diverse group.
2:23
Speaker 3: But yeah, women over forty is certainly a market I've
2:25
Speaker 3: worked with quite a bit. And you know, the reality
2:27
Speaker 3: is that principles are principal trains training. Everyone's very unique,
2:31
Speaker 3: but I've always tried to apply a principles based approach
2:33
Speaker 3: to each individual person. So you know, I've done that
2:36
Speaker 3: over a lot of different people with a lot different goals.
2:39
Speaker 1: Yeah, I imagine, so when you look at a periodized
2:43
Speaker 1: year for someone and we're just going to speak to
2:46
Speaker 1: women specifically somewhere in the midlife range. But if you
2:51
Speaker 1: were to periodize, what would that look like in a program?
2:55
Speaker 1: Are you hitting all rep ranges? Are you doing cardio
2:59
Speaker 1: with that? And what does that look like? What would
3:01
Speaker 1: your recommendations be for the for the everyday female midlife female?
3:05
Speaker 3: Yeah, I mean I think, really what it comes down to,
3:07
Speaker 3: and this is my overlying underlying I guess philosophy of
3:11
Speaker 3: all of this is just individualized approach, meaning what is
3:15
Speaker 3: your particular goal, what are your particular strengths and weakness
3:19
Speaker 3: as an individual? What does your lifestyle look like? People's
3:22
Speaker 3: lifestyles often limit or set the guidelines and what their
3:25
Speaker 3: training program should be, and then I reverse engineer backwards
3:28
Speaker 3: from all of that. So if someone you know, a
3:31
Speaker 3: female in their mid forties comes to me and says, look,
3:33
Speaker 3: my goal is just to be the healthiest version of myself.
3:36
Speaker 3: I want to live as long and healthy a life
3:37
Speaker 3: as I possibly can, the place you always start with
3:40
Speaker 3: is what's the aerobic fitness level via two max is
3:42
Speaker 3: a big piece of this. What's their strength background, their
3:45
Speaker 3: strength training background at all? You know, what's their movement
3:47
Speaker 3: capacity look like, what does their lifestyle look like? And
3:50
Speaker 3: then you set goals based on where you think you
3:53
Speaker 3: can make the most improvements and where you think the
3:55
Speaker 3: foundational pieces you start with. So if somebody comes to
3:57
Speaker 3: me and says, you know, I'm in great shape. I
3:59
Speaker 3: do a lot of cardio, but I just have never
4:00
Speaker 3: really lifted weights, that programs will look very, very different
4:04
Speaker 3: than if somebody has the opposite side of things and says,
4:07
Speaker 3: I love lifting weights, but I just don't really do
4:09
Speaker 3: much cardio. I'm not you don't have time for it.
4:11
Speaker 3: That's going to be a very different approach. Or if
4:13
Speaker 3: someone says, look, i'm really busy, I've got two days
4:15
Speaker 3: a week to train, that's a very different program than
4:17
Speaker 3: someone says I can put thirty minutes, five days a
4:20
Speaker 3: week into this. So it's really hard to just say
4:22
Speaker 3: here's the generic answer to anyone's programs, because it depends
4:25
Speaker 3: on the individual. And that's what I would say across
4:27
Speaker 3: the spectrum. It's trying to figure out where someone's goals
4:31
Speaker 3: are and then where their weaknesses are, and then how
4:34
Speaker 3: do I fill those gaps and the most efficient way possible.
4:37
Speaker 3: And so I don't really program for you know, a
4:40
Speaker 3: year out, a program in blocks at a time to
4:42
Speaker 3: try to accomplish specific things.
4:44
Speaker 1: Okay, but you would definitely any kind of program that
4:49
Speaker 1: you would design individual. Would you recommend all REP ranges?
4:55
Speaker 1: Do you think that it's better to stay in one
4:57
Speaker 1: REP range? You know? Where do you see your females
5:01
Speaker 1: normally land?
5:02
Speaker 3: Sure, that's a good question. So again, let's say someone's
5:05
Speaker 3: goal is just health longevity. We know pretty clearly from research,
5:09
Speaker 3: and I can just tell you from working with hundreds
5:10
Speaker 3: of people or thousands of people over the years. BO
5:13
Speaker 3: two max Cardiovascuar fitness is a huge piece of that,
5:16
Speaker 3: and strength training is also a huge piece that you
5:17
Speaker 3: need both. And I would also say I think there's
5:20
Speaker 3: been this argument lately, you know zone two only or
5:23
Speaker 3: Zone two plus intensity or high intensity or only high intensity.
5:26
Speaker 3: I personally think you need a range, and that applies
5:29
Speaker 3: to both strength training and cardiovascuars training. It doesn't mean
5:32
Speaker 3: you're not going to prioritize. So there are times you're
5:35
Speaker 3: certainly going to prioritize certain rep ranges or certain intensities
5:38
Speaker 3: on the cardiovascuar side, but across your entire life, across
5:41
Speaker 3: the spectrum. I mean, I really want to build programs
5:43
Speaker 3: are sustainable. I'm going to prioritize different things at different periods.
5:47
Speaker 3: So I'm going to start out at one area based
5:49
Speaker 3: on what you need and then working to progress as
5:51
Speaker 3: we go. The key to me is just I'm always
5:53
Speaker 3: wanting to continue to improve, and so if you're only
5:56
Speaker 3: doing one rep range or you're only doing one single intensity,
5:59
Speaker 3: you're going to hit a plateau. You're not going to
6:01
Speaker 3: continually improve if you're just doing one thing. So again
6:04
Speaker 3: it's come down to progression, and that means across the
6:07
Speaker 3: board for volume man intensity changing over time.
6:11
Speaker 1: So if we look at and again I'm just going
6:14
Speaker 1: to keep throwing these at you, if we look at
6:16
Speaker 1: a week where most females at this age are, they
6:21
Speaker 1: have a lot going on. They're either really you know,
6:24
Speaker 1: busy with their career that they have spent twenty plus years,
6:27
Speaker 1: thirty plus years doing, but they also have aging parents,
6:31
Speaker 1: they have teenagers that might be giving them a run
6:34
Speaker 1: for their money, so they're kind of juggling a lot
6:38
Speaker 1: of things. Now. I'm a big fan of zone two
6:42
Speaker 1: because I'm a cyclist and I you know that that's
6:44
Speaker 1: kind of my sport. But I also get the conversations
6:49
Speaker 1: every day of what's the minimum effect of dose? Because
6:54
Speaker 1: I don't have four hours a week to just do cardio.
6:58
Speaker 1: I may have four to five hours if I'm lucky,
7:01
Speaker 1: over the seven days.
7:04
Speaker 3: Yeah, So I think this is an important thing to
7:06
Speaker 3: talk about, and I know it's gotten a lot of
7:07
Speaker 3: attention lately. I would say that in general, we just
7:11
Speaker 3: know from years of research and how the body works.
7:14
Speaker 3: So the lower intensity stuff builds the foundation for the
7:17
Speaker 3: higher intensity standpoint or high intensity because it drives changes
7:22
Speaker 3: in the body, and we talk about mitochondria a lot,
7:24
Speaker 3: but also drives changes in the heart itself, the cardiovasco system.
7:28
Speaker 3: So I would just say that lower intensity work gives
7:31
Speaker 3: you a higher ceiling. But to your point, if I
7:34
Speaker 3: can only spend a very small amount of time per week,
7:37
Speaker 3: I can't spend all of it doing low intensity because
7:40
Speaker 3: I won't get enough time at the higher intensity. So
7:42
Speaker 3: it comes down to exactly what you mentioned. There's a
7:44
Speaker 3: huge difference between thirty minutes a week or six minutes
7:46
Speaker 3: a week and four hours a week. If someone has
7:48
Speaker 3: thirty minutes twice a week, you're going to do mostly
7:51
Speaker 3: high intensity work and there's not going to be a
7:52
Speaker 3: lot of time for the zone two. If you can
7:54
Speaker 3: put two to three four hours in a week, then
7:57
Speaker 3: you can spread it out to eighty you know, seventy
7:59
Speaker 3: eighty percent of your work get lower intensities. So it
8:02
Speaker 3: just really depends on how much time you're going to spend.
8:04
Speaker 3: I will tell you this, most people in the scenario
8:07
Speaker 3: you describe, let's say somebody who's in their forties. You know,
8:10
Speaker 3: a female, she's got a busy job, she's doing all
8:13
Speaker 3: different things. That's a lot of energy going towards the
8:16
Speaker 3: stress of life. There's not that much more stress that
8:19
Speaker 3: can be put on her from a high intensity standpoint.
8:21
Speaker 3: So you can't go in the gym and do high
8:22
Speaker 3: intensity every single day, which is the flip side of this.
8:25
Speaker 3: I see a lot of people saying, well, high intensy
8:27
Speaker 3: is more effective, So I'm just going to do that
8:28
Speaker 3: all the time. Sure, if it's twice a week, then
8:31
Speaker 3: it's manageable. But I've looked at a lot of data
8:33
Speaker 3: and a lot of people. When you start trying to
8:34
Speaker 3: do high intensity three four, five days a week on
8:37
Speaker 3: top of all the things you're talking about, it's just
8:39
Speaker 3: not a recipe for long term success. People overtrain, and
8:42
Speaker 3: we've seen this in crossbit, We've seen this across the
8:44
Speaker 3: board and just people go to hit classes one day
8:46
Speaker 3: after another. So the low intensity is the balancing point
8:50
Speaker 3: to that. So again, it's hard to give you a
8:52
Speaker 3: definitive answer of exactly how much time people should spend,
8:56
Speaker 3: but it's the more time you can spend, the more
8:58
Speaker 3: low intensity you should do. I'd put it that way.
9:01
Speaker 1: Okay, so do you ever combine zone two, Say like
9:06
Speaker 1: you take an hour ride on a stationary bike and
9:09
Speaker 1: you do thirty minutes in zone two, You've done a
9:12
Speaker 1: warm up, you have a cool down, and then you
9:14
Speaker 1: just do you know, ten minutes of high intensity intervals?
9:19
Speaker 1: Is that appropriate?
9:20
Speaker 3: Yeah? Sure, there's no there's no reason not to do that.
9:22
Speaker 3: If that's again, I would just say the more time
9:25
Speaker 3: you spend the week, the more you can compartmentalize training.
9:28
Speaker 3: But the less time you can spend, the more you
9:29
Speaker 3: can integrate training. The compartmentalization over the long run might
9:33
Speaker 3: lead to slightly better results because you're spending more time
9:35
Speaker 3: you're individualizing components. But most people, like you say, can't
9:38
Speaker 3: do that. So if they can get thirty minutes zone too,
9:40
Speaker 3: and they can do ten minutes intervals at the end,
9:42
Speaker 3: that's great. That's a very very good way to put time.
9:45
Speaker 3: Put things together in time and sensitive or you know,
9:48
Speaker 3: time efficient way, same things approaches, Same thing with strength training.
9:51
Speaker 3: If you have all the time in the world, it's
9:53
Speaker 3: more effective generally to separate strength training from cariovascular training
9:57
Speaker 3: because they have different effects and you can have different overlap.
10:00
Speaker 3: But most people's lives aren't that that don't allow for that, right,
10:05
Speaker 3: They're busy, so they're going to do both. They're gonna
10:07
Speaker 3: do some Zone two, they can do some high intens
10:09
Speaker 3: and they can do some lifting. Is it optimal? Probably not,
10:12
Speaker 3: But it's far better to get all those things in
10:15
Speaker 3: than not get them all in because you're trying to
10:17
Speaker 3: space them out so far, because you're trying to separate things.
10:19
Speaker 3: This doesn't work for most people. So you know ninety
10:21
Speaker 3: nine per cent of the population. Just get in a
10:24
Speaker 3: couple of sessions of intervals, get in as much Zone
10:26
Speaker 3: two as you can fit in, and then get a
10:27
Speaker 3: couple of sessions of strength training. And however you have
10:29
Speaker 3: to combine those, it's fine. Just get them in.
10:33
Speaker 1: So VO two max you mentioned that that is a
10:36
Speaker 1: key player, and we hear this from many big influencers
10:41
Speaker 1: in the field. Sure, well, how long? Well, first of all,
10:45
Speaker 1: we know that we I don't know, drop a percentage
10:48
Speaker 1: or a little bit every year as we get past
10:51
Speaker 1: forty and beyond. I don't know the exact numbers for that.
10:54
Speaker 1: But is it possible to build your VO two max
10:58
Speaker 1: after forty And if so, what would you say the
11:03
Speaker 1: range is? Would that be six months, would that be
11:06
Speaker 1: three months? Where would you land with that?
11:09
Speaker 3: Yeah? Look, the great thing about training is you can
11:11
Speaker 3: always improve at any age, you know. I've had I
11:14
Speaker 3: had a woman come to me a long, long time ago.
11:17
Speaker 3: I think she was in her mid fifties at the time,
11:19
Speaker 3: and she came to the gym. She said, I want
11:22
Speaker 3: to set a world record in deadlifting or power She
11:25
Speaker 3: just said powerlifting. At the time, I was like, okay,
11:28
Speaker 3: what's your lifting background. She's like, I've never lifted weights.
11:32
Speaker 3: And I said, well, that's quite a lofty goal. You
11:35
Speaker 3: know what made you decide to want to do this?
11:38
Speaker 3: And she said, well, I was flying home on a
11:39
Speaker 3: trip in an airplane and I read the magazine and
11:42
Speaker 3: the airplane there was a story about powerlifting, and I
11:45
Speaker 3: just think that's something I want to do. And I said, so,
11:49
Speaker 3: you've never lifted weights and you want to set a
11:52
Speaker 3: world record in powerlifting, and she said, yeah, that's what
11:55
Speaker 3: I want to do. And so, to be honest, I
11:57
Speaker 3: was a bit skeptical. You know, you hear people say
11:59
Speaker 3: these kind of things that seem a little you know,
12:02
Speaker 3: pine the sky idea. But I said, okay, I you know,
12:05
Speaker 3: if you were serious about this, I'm going to need
12:07
Speaker 3: you to come to the gym three days a week,
12:09
Speaker 3: you know, she was was still working full time. She
12:10
Speaker 3: wasn't retired. I don't think she had kids. But I said, look,
12:13
Speaker 3: i'm gonna need you to commit to three days a
12:14
Speaker 3: week and we're going to focus on getting to whatever
12:17
Speaker 3: level we can. And you know, this is going to
12:19
Speaker 3: be a multi year process, and I really want to
12:21
Speaker 3: set the expectations for her, right. I want to say
12:24
Speaker 3: six months from now, you're going to be saying world records,
12:26
Speaker 3: which is not possible. But I said, look, this is
12:28
Speaker 3: going to take us time, and if you're committed to this,
12:30
Speaker 3: I'm going to commit to you. And so she said,
12:32
Speaker 3: I will do it. So she came in for three
12:35
Speaker 3: times a week, and like I said, she was ground zero.
12:38
Speaker 3: She had never touched a weight in entire life. Like
12:41
Speaker 3: she'd been to the gym, dune cardio, she just had
12:43
Speaker 3: never lifted weights. And long story shorts, she made very,
12:46
Speaker 3: very consistent progress. We realized her her deadlift was her strength,
12:51
Speaker 3: and she ended up sitting at Washington State World Records
12:53
Speaker 3: two years into training for her age group and definitely
12:57
Speaker 3: left the three hundred plus pounds at fifty minute. At
12:59
Speaker 3: that point, she's like fifty seven, did it to three
13:01
Speaker 3: hundred and seven pounds bench press one hundred and I
13:03
Speaker 3: can't remember the details one thirty one forty I think
13:05
Speaker 3: I want to say, you know, and she didn't set
13:08
Speaker 3: a world record, but she said the Washington state record,
13:10
Speaker 3: and she decided like that's what she wanted to do,
13:12
Speaker 3: and then she kind of stopped painting, but she made
13:14
Speaker 3: her mind up that she was going to do it,
13:16
Speaker 3: and she went from nothing to setting two. I was
13:18
Speaker 3: studying the Washington state record the deadlift, and a very
13:21
Speaker 3: very good became a great lifter. I mean, I wish
13:23
Speaker 3: she would have continued, honestly, but she just kind of
13:25
Speaker 3: made her mind up that that was she was gonna
13:26
Speaker 3: that was what she wanted to do, and once she
13:28
Speaker 3: done it, she she moved on. But it was you know,
13:31
Speaker 3: you can you can accomplish a whole lot throughout your
13:33
Speaker 3: life if you're dedicated and you're committed to it like
13:35
Speaker 3: she was. And she I don't think she missed a
13:37
Speaker 3: single workout in the entire time I worked with her.
13:40
Speaker 3: She showed up every single session on time, did what
13:42
Speaker 3: did what I would ask her to do, did the
13:44
Speaker 3: things outside the gym I ask do and you know,
13:47
Speaker 3: she made an incredible, incredible progress and had a great,
13:50
Speaker 3: great time doing it, so you can you can make
13:52
Speaker 3: really really good progress at any age. As far as
13:56
Speaker 3: VO two max goes, it's hard to give you numbers
13:58
Speaker 3: because it depends on where you're starting, and there's all
14:00
Speaker 3: there are a lot of genetics that go into that.
14:01
Speaker 3: Some people are very genetically predisposed towards VO two max,
14:04
Speaker 3: they're going to make a very quick progress. Some people
14:07
Speaker 3: are on the other end of the spectrum. They're more
14:08
Speaker 3: strength based and VO two is harder for them to develop.
14:11
Speaker 3: It also depends if someone played sports maybe earlier in life,
14:13
Speaker 3: they're probably gonna have easier time building back to it
14:16
Speaker 3: that they never played the sport or built it earlier
14:17
Speaker 3: in life. But you can make consistent progress and I
14:20
Speaker 3: think for most people that's what matters most. They want
14:22
Speaker 3: to be seeing progress. And the good thing about the
14:25
Speaker 3: aerobic system is it's very adaptable. There are a lot
14:28
Speaker 3: of parts of the system that can improve. So if
14:31
Speaker 3: you are consistently in the gym doing the right things
14:34
Speaker 3: from a Cardiebasters standpoint, you're going to continue to see improvements.
14:37
Speaker 3: And that's to me what matters most. If you're making
14:40
Speaker 3: small improvements for a long period of time, you're going
14:42
Speaker 3: to end up in a very good place.
14:45
Speaker 1: So then the cardio is a lot easier to see
14:51
Speaker 1: changes as far as you're getting fitter and you know
14:55
Speaker 1: you're getting fitter. Whereas building muscle, you know, there's a
15:02
Speaker 1: misconception that you know you can hammered out for six weeks,
15:06
Speaker 1: eight weeks. I've had I've had women you know, do
15:09
Speaker 1: a six week course with me and they're like, I
15:12
Speaker 1: didn't gain an ounce of I didn't gain any muscle,
15:14
Speaker 1: And I'm like, well, of course, of course she did it.
15:18
Speaker 1: A you're in a chat loss phase, so your your
15:21
Speaker 1: body's not really prime. But it's it takes such a
15:24
Speaker 1: long time to build muscle and especially you know, to
15:29
Speaker 1: really see that definition of what women are looking for.
15:33
Speaker 1: But do you find you know, what would you say
15:35
Speaker 1: on average again ballpark of a female new to strength training,
15:41
Speaker 1: of what she could potentially gain in a year with
15:44
Speaker 1: your with you as her coach, where you can control
15:47
Speaker 1: a lot of the controllables.
15:49
Speaker 3: I mean, look, you can. Again, It's such a hard
15:52
Speaker 3: thing to say because what level you know, where are
15:54
Speaker 3: the starting ground zero? I mean across terms of muscle
15:57
Speaker 3: masks and you can definitely get a few pounds of
15:59
Speaker 3: muscle masks, and you know, six months or your first
16:01
Speaker 3: year of training depends on where you're starting. But what's
16:04
Speaker 3: more important than muscle mass is muscle quality and muscle
16:08
Speaker 3: relative muscle strength. If we look at the longevity data,
16:10
Speaker 3: it's not always the people of the most muscle, it's
16:12
Speaker 3: the people that have good, high functioning, good quality muscle
16:15
Speaker 3: that's strong and can can do the job it can do. So,
16:19
Speaker 3: you know, I watched this long story I'll try to
16:21
Speaker 3: make short, but my mom raised me from kid as
16:24
Speaker 3: a single parent, and she was extremely hard working, kept
16:28
Speaker 3: three of us going, and then later years she became
16:31
Speaker 3: a flight attendant. Well in her early sixties, she has
16:33
Speaker 3: a stroke and she was down in Miami and a layover.
16:36
Speaker 3: She had a stroke. Then from that she ended up
16:39
Speaker 3: having what's called sarcadosis, which is a lung condition that
16:42
Speaker 3: basically just lowers your VO two it almost not zero,
16:45
Speaker 3: but very low. She had breast cancer, she had car
16:48
Speaker 3: Vassard's ease, and all of that made it so she
16:49
Speaker 3: couldn't move, like her ability to move and be active
16:52
Speaker 3: was just completely cut to zero, and she lost muscle mass,
16:58
Speaker 3: not surprisingly as a result of that, so she lost
17:01
Speaker 3: one hundred and ten pounds on the ninety pounds at
17:03
Speaker 3: the end. And I had to watch this very slow
17:05
Speaker 3: degradation of my mom, unfortunately, going from a very active
17:08
Speaker 3: flight tenant travel the world to barely being able to
17:11
Speaker 3: walk down the hallway. And it was horrible to see,
17:14
Speaker 3: and it was horrible to watch, and it was horrible
17:16
Speaker 3: to take her to doctor after doctor, and really their
17:18
Speaker 3: only solution was like, here's a drug, here's a treatment.
17:21
Speaker 3: You know, come back and see us. We'll test you again.
17:22
Speaker 3: There just wasn't anything else they could do for her.
17:25
Speaker 3: And I say this because I think that's the most
17:28
Speaker 3: important thing to consider when we're talking about women or
17:30
Speaker 3: anyone in their forties whose goal is to live the longest,
17:33
Speaker 3: healthiest life possible. You want to have enough muscle and
17:35
Speaker 3: strength to move around, to be very, very active your
17:38
Speaker 3: whole life. You want to be able to do the
17:39
Speaker 3: things that you enjoy doing. You want to be able
17:41
Speaker 3: to have the community that you have around you. And
17:44
Speaker 3: that's what muscle and cardiovascar or fitness are for. Right.
17:47
Speaker 3: It's not just to move a weight on the bar,
17:49
Speaker 3: or it's not just to hit a certain via two max.
17:51
Speaker 3: It's to enjoy your life and do the things that
17:53
Speaker 3: are important to you. So rather than I would say,
17:56
Speaker 3: rather than being too cut up and exactly how much
17:58
Speaker 3: muscle you're gaining, it's do you have the strength to
18:01
Speaker 3: get up and do the things you want to do
18:03
Speaker 3: every day? Are you building functional strength that allows you
18:05
Speaker 3: to move? Are you building BO two max that allows
18:07
Speaker 3: you have the energy? And those two go together, and
18:10
Speaker 3: then say that because people with low VO two maxes
18:13
Speaker 3: they lose muscle mass faster. Why Because it's our aerobic
18:17
Speaker 3: system that's keeping our muscle basically going. Our energy has
18:20
Speaker 3: to be going to the muscle for muscle to do
18:22
Speaker 3: its job. And when our body loses VO two, it
18:25
Speaker 3: loses aerobic function. Our body starts to shed muscle faster
18:28
Speaker 3: because it's a metabolo y demanding tissue. If we don't
18:30
Speaker 3: have the energy for it, our body will get rid
18:32
Speaker 3: of that muscle. So you need to develop both the
18:34
Speaker 3: VO two side and the muscle side. And again, that
18:38
Speaker 3: to me comes down to muscular strength more than it
18:41
Speaker 3: does it just muscular size for most people. And in
18:44
Speaker 3: that sense, people can gain strength reasonably quickly and they
18:47
Speaker 3: can gain it, you know at any age as I mentioned,
18:49
Speaker 3: So I would just say for most women out there,
18:51
Speaker 3: I would muscle mass important. Don't get me wrong, But
18:54
Speaker 3: if the bar is continuing to get lighter and you're
18:57
Speaker 3: able to do more reps, you're able to do heaper weight,
18:59
Speaker 3: your movement quality is improving, your angree levels are improving.
19:02
Speaker 3: To me, those are the really important markers rather than
19:05
Speaker 3: someone saying, oh, if I didn't gain two pounds of muscle,
19:07
Speaker 3: I'm just frustrating. So I'm not making progress. You're probably
19:09
Speaker 3: making great progress. You're probably getting stronger, and great things
19:11
Speaker 3: are happening. So I think it's really important for just
19:14
Speaker 3: to have that frame of mind when you're training that
19:17
Speaker 3: what you're actually trained for isn't necessarily muscle mass per se.
19:20
Speaker 3: It's to train to be able to do the things
19:22
Speaker 3: you want to do.
19:24
Speaker 1: That's the mic drop right there.
19:26
Speaker 2: You know, I was just going to say that is
19:28
Speaker 2: the best reminder and the best advice you could give
19:31
Speaker 2: to anyone.
19:32
Speaker 1: So have you worked with many women specifically on GLP
19:36
Speaker 1: ones and have you seen the muscle loss from that
19:40
Speaker 1: or do you feel like with good coaching they can
19:43
Speaker 1: maintain a lot of that muscle mass along with the
19:46
Speaker 1: weight loss.
19:47
Speaker 3: Yeah, no, I have. I think again, somebody who's got
19:50
Speaker 3: a lot of weight to lose, I think it's a
19:52
Speaker 3: really powerful tool, or someone who just has not been
19:54
Speaker 3: able to shed the weight. And we're seeing a lot
19:56
Speaker 3: of good papers come out. It has health beneficial health
20:00
Speaker 3: decks across the board that we're seeing. But as you mentioned,
20:04
Speaker 3: I have seen muscle loss, and I think it's largely
20:06
Speaker 3: just because they eat so little, because it can suppress
20:09
Speaker 3: appetite to the point where they just can't eat enough.
20:12
Speaker 3: And I've got friends and family who are in the
20:13
Speaker 3: same boat. They've lost thirty or forty pounds, but you
20:15
Speaker 3: can clearly see that some muscle mass has been a
20:18
Speaker 3: part of that, which is which is a negative. So
20:21
Speaker 3: I think you know, your goal again should be to
20:23
Speaker 3: not lose weight as fast as you possibly can. It
20:25
Speaker 3: should be to lose it in the healthiest way possible.
20:27
Speaker 3: So I'm an advocate of finding the right dose if
20:29
Speaker 3: you're going to use any GLP one, finding the dose
20:32
Speaker 3: that doesn't sequest, that doesn't make your appetite so low
20:35
Speaker 3: that you can't eat or that you don't have the
20:37
Speaker 3: energy to train. I'd rather see someone lose weight slower,
20:41
Speaker 3: but more of that coming from fat than muscle obviously,
20:43
Speaker 3: and a lot of times that means dialing the dose
20:44
Speaker 3: down a bit and feeling like you don't have to
20:47
Speaker 3: lose thirty pounds the first month. You know, you can
20:49
Speaker 3: spread that out to where it's actually coming from fat.
20:51
Speaker 3: So I think it's an important tool, but it is
20:54
Speaker 3: one you have to be careful with because it's very
20:55
Speaker 3: easy to lose muscle if you're just not eating. And
20:58
Speaker 3: I think that's really what causes the muscle maul LUs
21:00
Speaker 3: as much as anything else. So they're just not eating,
21:02
Speaker 3: they don't have the energy to train, So you really
21:05
Speaker 3: just have to be aware of that. And again it
21:07
Speaker 3: comes back to the mindset.
21:09
Speaker 1: Yeah.
21:10
Speaker 3: Absolutely, I do think you can maintain your muscle though,
21:13
Speaker 3: or you can maintain most of it. I think you
21:15
Speaker 3: with with the right dose to where you're not completely
21:18
Speaker 3: suppressing your appetite to zero, and with consistence strain training,
21:22
Speaker 3: you can keep your muscle. I mean people even gain
21:24
Speaker 3: some muscle on It's it's difficult, but you can definitely
21:26
Speaker 3: do it.
21:27
Speaker 1: Yeah. Well, if we move on to Morpheus, I've been
21:32
Speaker 1: dying to talk to you about Morpheus. So it's a
21:36
Speaker 1: chess strap heart rate monitor and you have an app
21:39
Speaker 1: that goes with it. Yep, okay, so how does that
21:43
Speaker 1: compare to chest strap is always going to be better
21:46
Speaker 1: than something tracking at the wrist, but I always recommend
21:50
Speaker 1: like Polar H ten just because you know, it's always
21:54
Speaker 1: been shown to work really well. But how does that
21:57
Speaker 1: how does yours compare number one? And what are you
22:01
Speaker 1: tracking on the app in these different ranges? Can you
22:04
Speaker 1: talk to us about that?
22:06
Speaker 3: Yeah? So, as far as just heart rate monitors goal,
22:09
Speaker 3: any good company's chess strap is going to do a
22:12
Speaker 3: good job. There's you know, a Polar, a Garmin, you
22:16
Speaker 3: know sun To which is much around, But any of
22:19
Speaker 3: any of those good chess chop companies out there, they're
22:21
Speaker 3: going to do a good job of percorring your heart
22:23
Speaker 3: rate where things where you break downs when you're wearing
22:26
Speaker 3: an armband or a wristband or whatever else and you're
22:28
Speaker 3: trying to do you know, workouts or high intensity that
22:31
Speaker 3: it's just not very accurate. But the point of Morpheus
22:34
Speaker 3: was to help guide people and building their cardiovascar fitness
22:37
Speaker 3: rather than just saying here's your heart rate as you
22:39
Speaker 3: did the workout, which is most of what Polari of
22:41
Speaker 3: the app for're doing. Here's a heart rate monitor, here's
22:43
Speaker 3: your workout. It just shows you what your heart rate was.
22:46
Speaker 3: What Morpheus does is looks at your HRV, which we
22:49
Speaker 3: can talk about if you want heart rate variability, and
22:51
Speaker 3: then we give you heart rate zones for that day
22:53
Speaker 3: based on where you were at. So here's your lower intensity,
22:56
Speaker 3: which is mostly zone too, here's your moderate intensity, and
22:59
Speaker 3: here's your high intents density. And what other apps and
23:01
Speaker 3: systems do is just say that you're You're always at
23:04
Speaker 3: the same heart rate as the same at high intensity.
23:06
Speaker 3: So that means they'll say, okay, ninety percent above that's
23:08
Speaker 3: high intensity, or seventy eighty percent that zone two. But
23:12
Speaker 3: the reality is the body is dynamic. As your recovery changes,
23:15
Speaker 3: as your fitness changes, those intensities change. So just like
23:20
Speaker 3: a certain weight in the bar sometimes feels heavy and
23:22
Speaker 3: sometimes feels light based on your recovery, it's the same
23:24
Speaker 3: thing with metabolic training. Sometimes the level of exertion is
23:27
Speaker 3: a higher intensity because you're more fatigued. Sometimes it's a
23:30
Speaker 3: lower intensity because you're less fatigued. So Morpheus gives you
23:33
Speaker 3: just a more individualized heart rate training each day. It
23:37
Speaker 3: gives you zones that change like they're not static set
23:41
Speaker 3: in stone heart rate zones, they're dynamic based on your
23:43
Speaker 3: body at that point in time. So that's the first
23:45
Speaker 3: thing that Morpheus does different. And then the second thing
23:48
Speaker 3: is we give you a weekly amount of cardio to
23:51
Speaker 3: shoot for at those different intensities. So we give you
23:53
Speaker 3: a certain number of minutes and your lower intensity or
23:55
Speaker 3: zone two, a certain number of minutes your modern intensity,
23:58
Speaker 3: and a certain number of minutes and your high intensity
24:00
Speaker 3: on where we think you need to do what we
24:02
Speaker 3: think you need to do to improve your cardiovascular fitness.
24:05
Speaker 3: And so it's giving these weekly goals to shoot for
24:07
Speaker 3: at these different levels of intensity. So the Morpheus chess
24:10
Speaker 3: strap itself, it's a great chess strap, but the chest
24:13
Speaker 3: strap itself isn't dramatically different than anything else. It's the
24:16
Speaker 3: app that's trying to give people coaching and guidance towards
24:20
Speaker 3: meeting the goals of different levels of intensity each week
24:22
Speaker 3: that they need. And the way that we built that
24:25
Speaker 3: was by looking at different people the Morpheus database. We
24:27
Speaker 3: looked at both men and women. We looked at women
24:30
Speaker 3: and men of different fitness levels, and then we looked
24:32
Speaker 3: at what they did for twelve week periods, and we
24:34
Speaker 3: separated out who improved and who didn't, and we tried
24:37
Speaker 3: to find the trends in the people that we saw
24:39
Speaker 3: improvements and in terms of how they spent their time.
24:42
Speaker 3: And something that was very interesting and not surprising. I
24:45
Speaker 3: guess it's the people who had lower fitness to start with,
24:47
Speaker 3: both men and women, who did a much higher percentage
24:50
Speaker 3: high intensity, they didn't improve as much as the people
24:53
Speaker 3: did a higher percentage of low intensity. What we found
24:56
Speaker 3: is people didn't really need that much high intensity to improve.
24:59
Speaker 3: Talking when I say high intensity, I'm talking you know,
25:02
Speaker 3: really going at at ninety percent or above, depending where
25:04
Speaker 3: you're at. It was as low as like five to
25:07
Speaker 3: fifteen minutes a week in the people it saw consistent progress.
25:10
Speaker 3: And the people that were doing like fifty minutes hour,
25:13
Speaker 3: hour and a half of that really high intensity, they
25:15
Speaker 3: either plateau it went the wrong direction, particularly at low
25:18
Speaker 3: lower fitness levels, because I probably just couldn't recover from it.
25:22
Speaker 3: So what Morpheus does, like I said, is it's going
25:24
Speaker 3: to try to give you a guideline of how much
25:27
Speaker 3: volume and intensity you should do across a week to
25:30
Speaker 3: get your cardiovasca fit. This improved, and that's what Morphage
25:33
Speaker 3: is doing differently, and we're going to continue to build
25:35
Speaker 3: on that. But I just think giving people coaching and
25:37
Speaker 3: guidance is more and people more important than just giving
25:40
Speaker 3: you your heart rate number. Yeah.
25:42
Speaker 2: So it's able to so it's able to kind of
25:46
Speaker 2: take your vitals or stats and then it creates a
25:51
Speaker 2: custom range.
25:53
Speaker 3: Yeah, give you exactly use it. Yeah, and then.
25:56
Speaker 5: As you improve, it keeps adjusting exactly.
26:00
Speaker 3: So each week what happens is Morpheus looks at how
26:02
Speaker 3: much car do you did eat last week, It looks
26:05
Speaker 3: at what your recovery level was, whether or not you
26:07
Speaker 3: hit those goals. It's set for you, and then it
26:09
Speaker 3: changes the goals for the next week. Each each Monday,
26:12
Speaker 3: it's basically resetting what those weekly goals are. So if
26:16
Speaker 3: it says if it looks at last week and it says, oh,
26:18
Speaker 3: you didn't hit your goals, or it said maybe you
26:21
Speaker 3: did hear your goals, but your recovery you just wasn't
26:23
Speaker 3: what it should have been, it'll lower those goals a bit,
26:25
Speaker 3: it'll change it down a bit. Or if it sees like, oh,
26:27
Speaker 3: you hit all your goals, your recovery looks great, it'll
26:30
Speaker 3: increase those goals. So it's constantly trying to adjust to
26:33
Speaker 3: what your body is doing. And if you're consistently hitting
26:35
Speaker 3: your goals, it's seeing your cardiovascar. If it has improved,
26:38
Speaker 3: those numbers will keep trending up. They'll keep going up
26:40
Speaker 3: over time to help you progress. If it's not seeing that,
26:42
Speaker 3: then you'll keeping the same or it'll start dropping them.
26:46
Speaker 3: So it's again it's this first level of using good
26:49
Speaker 3: data to help you make better decisions about training. So
26:52
Speaker 3: you're not guessing of how much do I need this week?
26:54
Speaker 3: Am I making progress? It's going to do that hard
26:57
Speaker 3: work for you and help guide you along as you
26:58
Speaker 3: try to improve your VO two max arobic fitness.
27:01
Speaker 5: Okay, okay, this is so incredible.
27:03
Speaker 1: Could you use it like a compu trainer that's just
27:08
Speaker 1: what I'm familiar with, Like a Wahoo Kicker. Could I
27:11
Speaker 1: be doing my kicker workout but or or you're giving
27:16
Speaker 1: me the amount of time? I'm wondering if you can
27:19
Speaker 1: have both, Like what is your app live while you're
27:22
Speaker 1: doing it?
27:22
Speaker 3: Yeah, so we're giving so we're giving the amount of
27:24
Speaker 3: time each week, We're not necessarily giving the amount of
27:27
Speaker 3: time each day Okay, I'm giving you a weekly target
27:31
Speaker 3: of different levels of intensities. How you get that is
27:34
Speaker 3: really up to you. Now we have intervals built in
27:36
Speaker 3: the app. You can choose to use those intervals to
27:38
Speaker 3: get some of those from zone too up to different
27:39
Speaker 3: types of rules I use, but it's up to you.
27:42
Speaker 3: You can go do whatever workout you want to do them.
27:44
Speaker 3: The Morphius chess Strapp will record your workout and then
27:47
Speaker 3: you can upload the app afterwards, or you can use
27:50
Speaker 3: the phone to see it live while you're training. It's
27:52
Speaker 3: up to you however you want to do it. You
27:53
Speaker 3: can use garment watches and the garment will record your
27:55
Speaker 3: work up a garment and Morphius however you want to
27:57
Speaker 3: do it. But you can do whatever workouts you think
28:01
Speaker 3: are you know, appropriate or whatever you have time for it,
28:03
Speaker 3: and then upload Amorpheus and I'll show you you know
28:06
Speaker 3: how many minutes you've completed towards each of those three
28:08
Speaker 3: intensity zones each week, so you can do whatever you want.
28:12
Speaker 3: And I think that's an important thing. It's being flexible,
28:14
Speaker 3: but making sure you get in the number of minutes
28:16
Speaker 3: per week that you need, because ultimately the most important
28:20
Speaker 3: thing is just that total amount of training and the
28:22
Speaker 3: intensity to train, how exactly you do that, it's really
28:25
Speaker 3: less important as long as it's you know, safe, and
28:27
Speaker 3: it's not doing something that's hard on your body, that's
28:29
Speaker 3: you know, pound your joints or whatever. But if you
28:32
Speaker 3: do it in different ways that you find enjoyable and
28:34
Speaker 3: you can be consistent with, that is really important as
28:37
Speaker 3: long as you do it you know the right amount, and.
28:40
Speaker 1: The right amount is individual individual, Okay, but probably a
28:45
Speaker 1: minimum of five minutes in the red zone.
28:48
Speaker 3: So yeah, I mean we're broke it up over a week. Yeah,
28:51
Speaker 3: it's really not much. Like I said, I was pretty shocked,
28:53
Speaker 3: I mean, maybe not that shocked at how little time
28:55
Speaker 3: we saw people spending high intensities that were seeing consistent improvements.
28:59
Speaker 3: So I looked at improvements over twelve weeks in our system.
29:03
Speaker 3: And that's an important thing I want to point out
29:05
Speaker 3: because there's been I don't know if i'd call it
29:07
Speaker 3: a backlash, but like a recent kind of pushback against
29:12
Speaker 3: doing Zone two from a lot of the scientists who
29:14
Speaker 3: did a lot of high intensity training, and their argument
29:16
Speaker 3: is kind of what you asked about forth, like, oh,
29:18
Speaker 3: we don't think Zone two is really the best because
29:20
Speaker 3: people don't have enough time. And again that's true. If
29:23
Speaker 3: you aren't going to spend more than thirty minutes or
29:26
Speaker 3: a week or sixty minutes, that's fine. You probably want
29:28
Speaker 3: to spend a good amount of that doing higher intensity.
29:31
Speaker 3: But what we found was that really was not that
29:33
Speaker 3: much high intensity that people needed to see improvements. It
29:36
Speaker 3: was a pretty small amount. And then again, secondly, if
29:40
Speaker 3: your goal is to make long term progress and all
29:43
Speaker 3: you use is high intensity, how do you progress that?
29:45
Speaker 3: You can't progress it because you're just doing all high
29:47
Speaker 3: intensity to begin with. So I think we just have
29:49
Speaker 3: to take a longer term, more sustainable view of fitness
29:53
Speaker 3: and individualize that process. If you want to see again
29:56
Speaker 3: long term consistent results.
29:59
Speaker 1: Yeah, Well, going back to HRV, so can we talk
30:03
Speaker 1: about what that is and why we care about it?
30:06
Speaker 3: Yeah, So I'll try to make this as short as
30:09
Speaker 3: possible to make a long talk about just HRV. But
30:12
Speaker 3: your body has what's called the autonomic nervous system, and
30:16
Speaker 3: people have probably heard about the basics. Okay, there's there's
30:19
Speaker 3: one part of this called this stress response, or this
30:22
Speaker 3: it's the sympathetic called the fight or flight. People have
30:24
Speaker 3: probably heard about the fight or flight. So when your body,
30:27
Speaker 3: and we want to think about these two systems as
30:29
Speaker 3: like a dial, So when your body needs energy to
30:32
Speaker 3: fight or flight, that it means to work out, to
30:34
Speaker 3: deal with mental stress, to do anything that requires your
30:37
Speaker 3: body to move around, be active. Your body turns that
30:40
Speaker 3: dial up and it releases hormones like adrenaline and nora,
30:42
Speaker 3: adrenaline and cortisol. It does all these things to facilitate
30:46
Speaker 3: your body doing something that requires that response. So anytime
30:50
Speaker 3: you're getting mentally stressed out, or you doing a physical stress,
30:53
Speaker 3: or you're doing anything like that, your sympathetic system turns
30:56
Speaker 3: on so you have the energy, right, that's one part.
31:00
Speaker 3: The other part is you have to call the parasympathetic
31:02
Speaker 3: side of that, and it's the other part of that
31:04
Speaker 3: automic nervous system. That system is to rest, digest, and recover.
31:08
Speaker 3: So it's rather than turning the energy up into activity
31:11
Speaker 3: or stress, it's turning energy back into recovery and regeneration.
31:15
Speaker 3: It's more anabolic. It's driving all the things the other direction.
31:19
Speaker 3: So these two systems work together to deal with all
31:22
Speaker 3: the stress that you're faced with on a daily basis.
31:25
Speaker 3: So as you're going about your day, you're doing things,
31:27
Speaker 3: they're stressful, but you don't want to always have that on,
31:29
Speaker 3: so your other side kicks turns it back down. And
31:31
Speaker 3: these these are the fundamentals of how your body survives.
31:35
Speaker 3: It needs energy to do something stressful right now, but
31:38
Speaker 3: then needs energy to recover from that stress afterwards. Right
31:41
Speaker 3: we lift weights or we do cardio, we need to
31:43
Speaker 3: recover from that. So while we're lifting weights, the sympathetic
31:46
Speaker 3: system kicks on. When we were recovering from that, the
31:48
Speaker 3: parishroech kicks on and the sympathech system goes down. When
31:51
Speaker 3: we're sleeping, we're going through cycles where the parasymptech system
31:54
Speaker 3: is more active. It's helping us facilitate recovery all these
31:57
Speaker 3: sorts of things. So I say this because this is
31:59
Speaker 3: something that we lose as age as we age, and
32:02
Speaker 3: this is how I would What I would determine is resilience. Okay,
32:05
Speaker 3: biological resilience, meaning we're really good at coping with the
32:09
Speaker 3: things that stress us out as we are young, and
32:12
Speaker 3: we start to lose that ability as we get older.
32:15
Speaker 3: And I'm not talking about just workouts, but we can
32:17
Speaker 3: use workouts. For example, when I'm twenty, I can work
32:20
Speaker 3: out and recover really quickly. When I'm forty, I can
32:23
Speaker 3: tell you from the experience, it takes me longer now
32:24
Speaker 3: to recover than when I was twenty. When I'm sixty,
32:26
Speaker 3: it's going to take me longer recovery. When I'm eighty,
32:28
Speaker 3: et ceter If I'm still around, hopefully it's going to
32:30
Speaker 3: take me even longer. And it's because we lose the
32:32
Speaker 3: ability of those two systems to work together, and we
32:35
Speaker 3: lose the ability of those two systems to coordinate and
32:37
Speaker 3: function at a high level. That's what resilience is. Resilience
32:40
Speaker 3: is turning on the right dial at the right time
32:42
Speaker 3: to make sure your body has energy it needs. And
32:45
Speaker 3: I'm going to another good example. If I get sick
32:47
Speaker 3: when I'm twenty, I'm probably not gonna be sick very long,
32:49
Speaker 3: maybe a couple of days. I get sick when I'm forty,
32:51
Speaker 3: it might take me three or four days. Maybe I
32:52
Speaker 3: have more symptoms if I get If I get the
32:55
Speaker 3: flu when I'm seventy or eighty, I can die. And
32:56
Speaker 3: flu kills people. I mean, viruses that do nothing to
32:59
Speaker 3: us in our twenties kill us in our seventies or
33:01
Speaker 3: eighties because we're less resilient. So all that said, what
33:06
Speaker 3: we are measuring with HRV is that rest and digest
33:09
Speaker 3: recovery system, that parasympathetic system, and so we are looking
33:13
Speaker 3: at the baseline activity, the base level of how much
33:16
Speaker 3: that system is turned on at a given time, and so,
33:19
Speaker 3: hopefully might not make some sense why it's important because
33:22
Speaker 3: the more effectively that system works, the more stress we're
33:26
Speaker 3: able to cope with throughout our lifetime, not just training stress,
33:29
Speaker 3: but physical, our mental stress, environmental stress, all the things
33:33
Speaker 3: that we have to deal with. Our body can deal
33:35
Speaker 3: with more effectively. If that rest, digest or recovery system
33:39
Speaker 3: is functioning better, we are better at turning off stress,
33:42
Speaker 3: we are better at dealing with recovering from any sort
33:45
Speaker 3: of other thing we're throwing our bodies, and we live
33:47
Speaker 3: longer and more resilient, we're healthier in general. So what
33:50
Speaker 3: we do is we measure HRV that parasympthetic system by
33:54
Speaker 3: looking at your heart rate and then looking at the
33:56
Speaker 3: rhythm of the heart rate. Without being too technical, we
33:59
Speaker 3: can hell by the way the heart is beating, the
34:01
Speaker 3: patterns beating in how active that parasympathetic nervous system is.
34:06
Speaker 3: That more variability we see in your heart rate, it
34:09
Speaker 3: means that parasympathetic system, that rest digest recovery system is
34:12
Speaker 3: higher and that sympathetic stress system is lower. And so
34:16
Speaker 3: by measuring that over time, we can see how much
34:19
Speaker 3: stress your body is under, how resilient it is, and
34:22
Speaker 3: whether or not we are going in the right direction.
34:24
Speaker 3: Seeing our bodies resilient increase over time. And so it's
34:28
Speaker 3: a really really powerful tool because over time, to me,
34:32
Speaker 3: stress is either the gas pedal or it's the break
34:36
Speaker 3: and how quickly we age. If we deal stress poorly,
34:39
Speaker 3: that stress accelerates our aging and we get age, we
34:42
Speaker 3: age much faster. If we can use stress in a
34:44
Speaker 3: positive way through training, we can turn that more into
34:47
Speaker 3: the break and slow things down. The difference is in
34:50
Speaker 3: how our bodies react to it, and that's what we
34:52
Speaker 3: can measure through HRV Okay.
34:55
Speaker 1: So that's kind of the million dollar question is what
35:00
Speaker 1: if we can't deal with stress well, I mean, because
35:03
Speaker 1: all of that the physical stress, aside of just psychological
35:08
Speaker 1: emotional and that what toll that that knock on effect
35:12
Speaker 1: has throughout weeks, months, years, years.
35:16
Speaker 3: Yes, Yeah, The biggest thing is I think people like
35:21
Speaker 3: to compartmentalize or put their stress in the silos, Like
35:24
Speaker 3: they say, Okay, I'm stressed out from work. Now I'm
35:26
Speaker 3: going to go get a really hard workout to get
35:28
Speaker 3: it out. Well, I'm not saying there might be some
35:30
Speaker 3: maybe there's some benefits that, but that stress from work
35:33
Speaker 3: impacts the stressing work. It amplifies the stress need workout.
35:37
Speaker 3: A lack of sleep will then amplify everything else after that.
35:41
Speaker 3: So stress is this big picture accumulation of how much
35:45
Speaker 3: total stress your body is under. You can't compartmentalize and
35:48
Speaker 3: be like, oh, I was really stressed out at work,
35:50
Speaker 3: so I'm gonna get a heavy workout in to like
35:53
Speaker 3: get my mind right. Well, maybe it helped your mental state,
35:56
Speaker 3: but if you put your body under even more stress,
35:58
Speaker 3: that might have just slowed everything down. I mean, it works.
36:00
Speaker 3: So people just have to recognize stress is accumulation of everything,
36:04
Speaker 3: and the way that you get better at dealing with
36:06
Speaker 3: it is managing it as a whole and recognizing they're
36:09
Speaker 3: all connected. So if I got a very bad night
36:11
Speaker 3: of sleep because of whatever happened before, I'm going to
36:14
Speaker 3: take that into consideration and Morephie's going to show me
36:16
Speaker 3: my recovery is lower and that's going to affect my
36:19
Speaker 3: decision of how much workout working out I need to do,
36:22
Speaker 3: or if I need to do some recovery strategies, or
36:25
Speaker 3: if I need to spend time just meditating and relaxing,
36:27
Speaker 3: or you need to do something along those lines. So
36:29
Speaker 3: I'm trying to make decisions about how do I manipulate
36:31
Speaker 3: those dials without letting myself get stuck in that chronically
36:36
Speaker 3: high stress sympathetic state. I want to make sure that
36:38
Speaker 3: my training, my nutrition, my sleep, my mental state, all
36:42
Speaker 3: of those things are balancing out in a way that's
36:46
Speaker 3: productive for me, rather than just keeping stress upon stress
36:49
Speaker 3: upon stress and ultimately paying the price in injuries, in sickness,
36:54
Speaker 3: in just maladaptive health and all those sorts of negative things.
36:57
Speaker 3: So I think one is just being aware of it,
36:59
Speaker 3: and that's what help you do, and then two is
37:02
Speaker 3: being willing to do things on both ends, turning down
37:05
Speaker 3: the stress as much as you can from life and
37:06
Speaker 3: whatever capacity possible, but then recognizing that your workouts may
37:11
Speaker 3: be more productive if you take a rest day, or
37:13
Speaker 3: if you take a recovery day, or if you go
37:15
Speaker 3: do you know something that's productive from that standpoint versus
37:18
Speaker 3: just I'm going to go in the gym and work
37:20
Speaker 3: out as hard as it can every day. So again
37:22
Speaker 3: it comes down to connecting the dots between lifestyle and jim.
37:26
Speaker 3: Those things need to be together, not this separate picture.
37:29
Speaker 1: Okay, and that's so important. Thank you for that. That's
37:34
Speaker 1: what I personally hear every day is women won't give themselves.
37:40
Speaker 1: They won't let they think that it's their missing out
37:43
Speaker 1: or they're failing if they take an extra rest day.
37:47
Speaker 1: So they really won't give themselves permission to despite all
37:52
Speaker 1: of these other things happening in their life, to really
37:55
Speaker 1: dial it back and say, maybe this is this season,
37:58
Speaker 1: that could be a couple of weeks or maybe a
38:00
Speaker 1: couple of months. Isn't the time for me to keep
38:02
Speaker 1: trying to pr on you know, a four rep deadlift
38:06
Speaker 1: for examp.
38:07
Speaker 3: Yeah, exactly. And I think, to me, that's the I
38:10
Speaker 3: wouldn't call it the problem with high intensity per se,
38:12
Speaker 3: but it's the problem with the high intensity mindset. And
38:15
Speaker 3: that high intensity mindset comes from this idea that high
38:18
Speaker 3: intensity gets me the best results. That's why I have
38:20
Speaker 3: to do anything less is not effective and that's just
38:23
Speaker 3: not the case, right A high intensity Yes, it's important.
38:27
Speaker 3: It's a big party equation. But if that's not what
38:29
Speaker 3: your body needs because your body is not able to
38:32
Speaker 3: recover as well because it's under all this other stress,
38:34
Speaker 3: then the lower intensity session is going to be better
38:37
Speaker 3: because it's going to help your body recover. A lower
38:39
Speaker 3: intensity session just drives blood flows some zone two stuff
38:42
Speaker 3: twenty three minutes that you're going to feel better after
38:45
Speaker 3: that session. If I go to the gym and I'm
38:46
Speaker 3: already stressed out from everything else and I do twenty
38:48
Speaker 3: three minutes of high intensity, I'm gonna feel worse after
38:51
Speaker 3: that session, and that's going to accumulate over time. So
38:54
Speaker 3: we just again we have to get away from this
38:56
Speaker 3: idea of thinking that if I don't go at one
38:58
Speaker 3: hundred percent or I don't do high intensity, it's not productive,
39:01
Speaker 3: or you know, I have to hours and hours and
39:03
Speaker 3: hours zone two where it's not effective. That's not true either.
39:06
Speaker 3: It's about just thinking what is the right thing for
39:09
Speaker 3: me to do based on where my body's at and
39:11
Speaker 3: where my head's at and all these sorts of things,
39:13
Speaker 3: and recognizing low is often very very valuable, and a
39:16
Speaker 3: lot of times the lower end of things is going
39:18
Speaker 3: to be better for my body than just going in there
39:19
Speaker 3: and trying to smash myself, because if you do that
39:22
Speaker 3: too often, you will pay the cost eventually. I mean,
39:25
Speaker 3: this is where we get burnout and injuries and you know,
39:29
Speaker 3: fatigue and just all the things that come along with
39:31
Speaker 3: doing too much. And I think the problem is people say, oh,
39:34
Speaker 3: I didn't do that much, I couldn't be overtrained. Well,
39:38
Speaker 3: you could be overtrained based on what your body was
39:40
Speaker 3: capable of because you had this other stress that was
39:42
Speaker 3: driving the inability of your body to recover. So even
39:45
Speaker 3: a small amount can be too much if your body
39:48
Speaker 3: can't recover from it.
39:50
Speaker 1: Yeah, I mean, and moving every day is what we
39:52
Speaker 1: want people to do. Anyways, the zone too, you recover
39:57
Speaker 1: and what an hour or two?
39:59
Speaker 3: Yeah, because it's lower intensity, it takes much less time
40:03
Speaker 3: to recover from it. If you do a small amount
40:04
Speaker 3: of it, it can actually promote recovery a bit because it's
40:07
Speaker 3: just driving blood flow. So honestly, for me, if I'm
40:09
Speaker 3: just feeling like, man, I had a tough workout yesterday,
40:12
Speaker 3: or I didn't get a good night a sleep, or
40:14
Speaker 3: whatever the case may be, I'll sometimes just go do
40:16
Speaker 3: twenty minutes on the bike of zone two and some
40:18
Speaker 3: mobility work and I feel great. I feel better afterwards.
40:21
Speaker 3: That then allows me to go back the next day
40:23
Speaker 3: in the gym and get a really good workout versus
40:25
Speaker 3: getting mediocre workout because I'm still kind of tired and
40:28
Speaker 3: trying to just get it done. I would rather say, Okay, no,
40:30
Speaker 3: today's not my day. I'm going to put promote recovery.
40:33
Speaker 3: I'm going to be you know, in the zone two
40:35
Speaker 3: range and move and just be active and feel good.
40:38
Speaker 3: Then the next day I feel so much better. I
40:39
Speaker 3: can go back and get the work out and I
40:40
Speaker 3: actually want to get in and rather than again trying
40:42
Speaker 3: to just do high intensity of sake, I'm doing high intensity.
40:45
Speaker 1: Yeah, oh I know within the first five minutes every time,
40:49
Speaker 1: I'm like, not happening today.
40:51
Speaker 3: Yeah, And I'll say too. The biggest thing that people
40:54
Speaker 3: you recognize is it's obvious, but we don't always think
40:56
Speaker 3: about as much. Is as we age, we just can't
40:59
Speaker 3: do as much. I can tell you that I'm forty
41:01
Speaker 3: six now, I can probably only do seventy percent of
41:03
Speaker 3: what I could have done in my twenties. Doesn't mean
41:05
Speaker 3: I couldn't do it better. Way to say it is
41:07
Speaker 3: I could do it, but I shouldn't do it because
41:10
Speaker 3: if I do what I did my twenties, I'll pay
41:11
Speaker 3: much higher cost than I would have in my twenties.
41:14
Speaker 3: If I do the same program I did twenty years ago,
41:17
Speaker 3: my recovery would not last very long, and I'd be
41:19
Speaker 3: fatigued and I'd probab run into some injuries and problems.
41:22
Speaker 3: My twenties I could do it, I can't do it
41:24
Speaker 3: right now and be successful with it. So we just
41:26
Speaker 3: have to be aware of what our own you know,
41:28
Speaker 3: limitations are and just be smart about it rather than
41:31
Speaker 3: trying to again, just do as much as we can
41:33
Speaker 3: for sake of doing as much as we can.
41:35
Speaker 1: Yeah, and to circle back to cardio, do you have
41:41
Speaker 1: cannot be done a hit session on any piece of
41:44
Speaker 1: equipment or for the women that aren't going to a
41:49
Speaker 1: gym and don't have any equipment at home, I know
41:52
Speaker 1: what I prefer, but I know I have a bike
41:54
Speaker 1: at home. But if I didn't and there's no equipment,
41:56
Speaker 1: what would your option be?
41:58
Speaker 3: Yeah, I mean you can do body weight calisenics, you
42:01
Speaker 3: can do you know, jump robe, you can jog in place,
42:04
Speaker 3: you can do light stuff. I mean it's hard if
42:06
Speaker 3: you have zero equipment, But just getting your heart rate
42:07
Speaker 3: up is the most important thing. However, it is that
42:09
Speaker 3: you get the hurry up is less important as long
42:12
Speaker 3: as again you're not doing something that's unsafe. But you
42:15
Speaker 3: can play around with it. I mean, you can google
42:17
Speaker 3: body weight exercises and there's millions of different exercises you
42:19
Speaker 3: can do to get hurried up. The most important thing,
42:21
Speaker 3: like I said, is just getting your hurry up. How
42:23
Speaker 3: you do it is up to you.
42:26
Speaker 1: Okay, good to know.
42:28
Speaker 5: I would have never thought you would have said jog
42:31
Speaker 5: in place.
42:32
Speaker 3: I mean, if that's what. So you know, during during COVID,
42:35
Speaker 3: I did a I realized people couldn't go to gym,
42:38
Speaker 3: and so I did a gym free conditioning program and
42:41
Speaker 3: a ton of people did it. It was just all body
42:43
Speaker 3: weight exercises and jogging in place that they couldn't go outside.
42:47
Speaker 3: And then I was I guess it wasn't shocked, but
42:48
Speaker 3: I got a huge number of emails and people who
42:50
Speaker 3: were like, I actually made more progress doing this, and
42:52
Speaker 3: I would normally do going to gym because I would
42:54
Speaker 3: just you know, was focused on the Caryavascar side of
42:57
Speaker 3: things that wasn't overloaded myself as much and all of
42:59
Speaker 3: a sudden or two when up my heart rates down,
43:02
Speaker 3: like I feel better. So you know, you don't have
43:05
Speaker 3: to have a ton of equipment to do it. You
43:06
Speaker 3: just have to be consistent with it and find something
43:08
Speaker 3: that works.
43:09
Speaker 5: Yeah, back to the basics.
43:11
Speaker 3: Yeah, exactly. I mean, bodyweight jump squatch is a do
43:15
Speaker 3: those for ten seconds, rest thirty seconds. I mean really
43:17
Speaker 3: simple things. Get your hurt right up and give you
43:19
Speaker 3: full strength and cardio at the same time in that sense.
43:22
Speaker 1: And that's it, and thank goodness that's the case, because
43:25
Speaker 1: then it really leaves nobody out There isn't something that
43:28
Speaker 1: somebody can't do at home versus you know, in a gym.
43:32
Speaker 1: Obviously you probably want, if and when possible for someone
43:38
Speaker 1: to be in the gym setting just for the variety
43:40
Speaker 1: of equipment. But it is good that we can do it.
43:44
Speaker 1: You know, not every not every female is going to
43:48
Speaker 1: ever get to a gym for X, Y and Z reason,
43:52
Speaker 1: so they can't improve. They can build muscle, they all
43:56
Speaker 1: of that can can.
43:57
Speaker 3: Have an hit. Yeah, I mean at home you can
43:59
Speaker 3: do bodyweight squad, you can do lunges, you can just
44:01
Speaker 3: step ups onto your couch. I mean there's single leg
44:04
Speaker 3: squats in the couch, I mean push ups. Obviously, There's
44:06
Speaker 3: a million things you can do at home. You can
44:08
Speaker 3: get a couple of sets of dumbells or callibill. There's
44:09
Speaker 3: lots and lots of ways to exercise at home. And
44:12
Speaker 3: I would say that's the one good thing. Maybe not
44:14
Speaker 3: the one good thing, but social media gives you so
44:16
Speaker 3: many ideas for how to do exercises with different implements.
44:19
Speaker 3: I mean, there's so many things out there that some
44:22
Speaker 3: are crazy, but there's just a lot of people out
44:24
Speaker 3: there showing you how to do different exercises with minimal equipment,
44:27
Speaker 3: and that's that's a good thing. I think. I would
44:30
Speaker 3: say the most important thing for most people is just
44:31
Speaker 3: finding something that they enjoy doing. You know, as simple
44:35
Speaker 3: as that sounds. If you hate doing something, most people
44:37
Speaker 3: aren't going to do it very long. So it's just
44:39
Speaker 3: finding ways to work out that you enjoy, you know,
44:42
Speaker 3: whether it's staying at home, going to gym, playing pickup
44:44
Speaker 3: ball or whatever. I mean, just find things that you
44:47
Speaker 3: enjoy doing and you're gonna be consistent with and that
44:49
Speaker 3: you feel better after doing than before. I think that
44:54
Speaker 3: is an underrated thing. If you feel terrible afterwards, probably
44:57
Speaker 3: not going to do it as long as you think.
44:59
Speaker 3: If you feel good afterwards, you're energized. Maybe you're tired,
45:02
Speaker 3: but you enjoyed the process. You feel bit. You know
45:04
Speaker 3: you feel tired, but energize. If you feel like that
45:06
Speaker 3: after something, you're going to keep doing it. I think
45:09
Speaker 3: figuring those things out for yourself is really important.
45:13
Speaker 1: So I'm curious what your week looks like.
45:15
Speaker 3: My week, So yeah, I do. So. I have a
45:19
Speaker 3: home gym where I do most of my Zone two stuff.
45:21
Speaker 3: So I have a woodway treadmill, I have a elliptical,
45:24
Speaker 3: I have a Kaijer bike, a bunch of stuff my
45:27
Speaker 3: old gym, so I'll do a lot of the lower
45:28
Speaker 3: intensity stuff Zone two type stuff on that, and then
45:32
Speaker 3: for my high intensity, I play racketball, which is just
45:35
Speaker 3: a way of running around higher intensity in a competitive way.
45:38
Speaker 3: I really personally don't love high intensity if it's not
45:41
Speaker 3: somewhat competitive with people. So I'll do either one day
45:44
Speaker 3: a week of racketball or two days a week of
45:47
Speaker 3: competitive racketball. That's where I get my heart rate up,
45:49
Speaker 3: and then I'll lift two to three days a week.
45:51
Speaker 3: Now and when I was in my twenties, it was
45:53
Speaker 3: a very different story. I would lift four or five
45:54
Speaker 3: days a week. My cardio was a much smaller portion
45:58
Speaker 3: of that. But as I've gotten older, my priorities have shifted,
46:01
Speaker 3: and there's really good research we can talk about it,
46:03
Speaker 3: but mostly what we see in research and what I
46:05
Speaker 3: can just tell you anecdotally is two to three times
46:08
Speaker 3: a week and strength training is more than enough for
46:11
Speaker 3: most people to hit the amount of strength they need
46:13
Speaker 3: to maximize the longevity benefit. There's correlational studies, meaning they
46:17
Speaker 3: look at people who different do different amounts of strength training,
46:20
Speaker 3: and they look at how long they live, and they
46:22
Speaker 3: find and papers are clear like two to three sessions
46:25
Speaker 3: a week is where you see people living the long
46:26
Speaker 3: It doesn't mean that's the cause, it just means it correlates.
46:29
Speaker 3: But we don't see people doing four or five six
46:31
Speaker 3: sessions a week of strength training living longer on average,
46:33
Speaker 3: and people do a lot less. So again, I don't
46:36
Speaker 3: think most people need to spend more than two or
46:39
Speaker 3: three sessions a week lifting weights. If their goal is longevity.
46:42
Speaker 3: It doesn't mean they can't. They love it, but I
46:44
Speaker 3: don't think it's from a health standpoint as beneficial as
46:47
Speaker 3: doing two or three sessions and then making sure you
46:49
Speaker 3: get your cardio in, because if you're lifting five days
46:51
Speaker 3: a week, where's your cardio coming in? It's probably not
46:54
Speaker 3: so personally Like I used to lift a lot five
46:58
Speaker 3: six days a week. Now I lift two to three
47:00
Speaker 3: compending the week. My high intensity either one day a
47:02
Speaker 3: week of playing rack bll games, sometimes two days a
47:04
Speaker 3: week of playing rack ball games, and then at least
47:06
Speaker 3: once a week I do recovery work. So the spy
47:10
Speaker 3: go too, and they have hot hot tubs and cold
47:13
Speaker 3: punges and saunas and steam rooms. I'm getting I'm getting
47:15
Speaker 3: a sauna built from my house here. I've got a pool,
47:18
Speaker 3: a hot tub, and then the sauna will be put in.
47:20
Speaker 3: I have a river I can jump in for my
47:21
Speaker 3: cold punge. But at least one day a week I
47:23
Speaker 3: do active recovery like that. I get a massage, keeat
47:26
Speaker 3: my soft tissue, that kind of stuff. So I just
47:29
Speaker 3: kind of mix things up, depending on again my recovery.
47:31
Speaker 3: If I'm having a if I'm having a lower recovery week,
47:34
Speaker 3: my sleep's not what it should have been, then I'll
47:35
Speaker 3: do one tight one day of high intensity if it's
47:38
Speaker 3: looking good. Then I'll do two days, but the rest
47:40
Speaker 3: of it's you know, lower intensity.
47:43
Speaker 1: Okay, good to know. I'm I'm going to start booking
47:45
Speaker 1: a weekly massage because it is part of recovery.
47:48
Speaker 3: It is. I mean, I think there's a lot to
47:51
Speaker 3: be I mean, again, it's not accessible for everybody. It's
47:54
Speaker 3: not cheap. You know, massages, they cost money. But you
47:57
Speaker 3: can do soft tissue work on yourself. You can get
47:59
Speaker 3: a thera gun or get a phone roller. I mean,
48:01
Speaker 3: there's lots of ways to just spend time doing some
48:04
Speaker 3: sour stoft tissue. Exactly how you do it's up to you.
48:07
Speaker 3: But I just think there's benefit to doing some manual
48:10
Speaker 3: therapy on yourself or having someone else to do it
48:11
Speaker 3: for you once a week. And on that day where
48:14
Speaker 3: I do that, it's a it's an off day, it's
48:15
Speaker 3: a relaxing day. So again I'll do some sort of
48:18
Speaker 3: hydrotherapy and then some sort of staff tissue massage at
48:21
Speaker 3: least once a week, and that, to me, it makes
48:23
Speaker 3: a big difference.
48:24
Speaker 1: Yeah, yeah, I love it. I'm I'm implementing that right away.
48:28
Speaker 1: So Jil, this has been a fantastic conversation. Where can
48:31
Speaker 1: listeners find more about your you and your work so
48:35
Speaker 1: that they can reach out if they are interested.
48:38
Speaker 3: Sure, two things eight weeks out dot com just a number.
48:41
Speaker 3: Eight weeks out. Dot com is where I have education
48:43
Speaker 3: and content really different things. Have courses for trainers. I
48:46
Speaker 3: have a eight week BO two max program called Metamorphosis,
48:49
Speaker 3: and then Morpheus itself, like we talked about, is just
48:52
Speaker 3: train with Morpheus dot com if they want to learn
48:54
Speaker 3: more about that. So either one of those just fined
48:56
Speaker 3: or they can find me an Instagram coach Joel Jamison.
48:59
Speaker 3: But to any of those of.
49:00
Speaker 1: Work, perfect well, thank you so much for coming on
49:03
Speaker 1: the body Pod and sharing all of your expertise. We
49:06
Speaker 1: really appreciate your.
49:07
Speaker 3: Time, no problem, happy to come on.
49:09
Speaker 1: Thanks for listening everyone.
49:11
Speaker 2: If you enjoyed this episode, please consider giving us a
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Speaker 2: five star rating and sharing the body Pod with your
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Speaker 2: friends