Health Over Performance Philosophy

I'm gonna you can let's see remember the time I drew dicks on your whiteboard and you didn't know what was going on yeah and you didn't realize you were doing it and then you realized you were doing it and then you wouldn't stop and then I was like where do these dicks come from and then I saw you laughing and then you texted me and I was like can you see my whiteboard yeah all right so when we looking at like long-term periodization if we if we just look at it from a physique standpoint we won't talk about athletic development or strength development or power development anything like that we're just physique so let's say in the realm of fat loss okay you've got a minus b equals c so you've got calories in calories out equals deficit maintenance surplus whatever when it comes to the training side of things there's a lot of stuff we can alter okay so and most of that stuff is going to come to the beat so i don't think there's anything um new with aerobic training or anaerobic training or a you know anaerobic lactic anaerobic a lactic i mean we've got all these methods a bazillion ways you could do this HIIT training versus HISS training versus MISS training versus LIS versus aerobic sprints, whatever. But what you're looking at is how do I take the stuff we already know how to do and sequence this stuff and focus on the adaptations. So one of the first things for calories out is if I can increase my aerobic output and my cardiac conditioning, that will increase oxidation by increasing mitochondrial volume and the speed at which mitochondria can make energy and also make heat and a lot of other things that you make in the mitochondria. I can increase angiogenesis, meaning I can actually increase the amount of blood vessels I have going to my muscles and going to the fat specifically. Because one of the bottlenecks to fat loss is not having good vein networks to actually pull the fat and take it to target tissue I can also increase type one muscle fibers which we always told not to because it going to make you weak or whatever But the fact of the matter is my type one fibers are very good at taking the lactate from my fast twitch fibers and turning that back into energy And part of this is part of that out is we taking matter and turning it into other pieces of matter, or we're getting rid of it by using it for mechanical energy or using it for heat production. So if I have, you know, glucose, fat, protein, whatever I have, I need to turn that into heat or I need to turn it into energy to get it out of my body because if I don't do that, it gets recycled. So let's say someone has low VO2 max, so they just don't transport oxygen and they can't utilize it very well and they're just out of shape. They have low lactate threshold. They have poor ability to buffer out hydrogen from the cell, which means their performance is going to go down. They're going to feel a bit fatigued all the time. Work capacity is going to be down. Well, if you think about that, as hydrogen is building up, I need to get rid of that so I can keep muscle contraction and keep glycolysis going. So your body will do that by taking NAD, which is activated B3, grabbing a couple of hydrogens, and then they reduce down to lactate using pyruvate. So I didn't mean to get on this, didn't mean to get on a biochemistry rant, but I love it. So glucose turns into pyruvate and if pyruvate is building up for some reason, well, we can reduce that down to lactate. Now, if you see here, I've taken glucose, turned it to pyruvates, started making lactate. That matter hasn't gone anywhere. It's still in your body. So in a lot of cases, I have this hypothesis that you can be in a calorie deficit on paper, but still be in an energy surplus at the cellular level because you're just recycling a lot of this stuff and it makes sense if the mitochondria gets backed up fat will leave the cell um or well acetyl-CoA will leave the cell become citrate become fatty acids and then you have to restore that right um glucose same thing but it gets turned into lactate and that lactate has to go be turned back into glucose or pyruvate or whatever it's going to do right depending corticycle type 1 fiber blah blah blah blah but if you think about that that energy potential is not gone anywhere. So you can be dieting, dieting, dieting. If you start recycling this stuff because you had poor mitochondrial health, you're still in a surplus of energy at that substrate level. So if we want to increase the oxidation that get it out of your body, good, let's increase mitochondrial volume so it can get rid of that. How do we do that? We need to make a slight imbalance between oxidation and reduction. If we can slightly skew that in favor of oxidation and build, create more free radicals, whichever free radicals, well, that stimulates some of these adaptations. If I mildly get that out of balance, that increases biochemical pathways towards mitochondrial production. I can increase angiogenesis. Great. That's going to give me better pumps, better fat transport, better nutrient transport. That's going to lower my blood pressure and lower my resting heart rate. That's just from the aerobic side. I can also look at resistance training. What type should I do? Well, you know, if your metrics are bad, we might think about higher rep stuff, giant sets, tri sets, unilateral stuff, because we want to lower any type of internal vascular pressure. So if you have high blood pressure, well, unilateral, lots of reps, lots of time under tension, more metabolic style work, and that will build localized aerobic enzymes, which also help the mitochondria work better. You'll build more red blood cells through this process. So there's nothing mind blowing about doing aerobics. There's nothing mind blowing about doing higher reps, but what we teach is why you would do that and when you would do that and how you predict improvement of health and then improve performance and then improve physique. So we, we came up with a kind of our tagline is health over performance. And so if you look at our health industry, isn't a health industry, it's a beauty industry. Everybody's so focused on looking more beautiful. They just kind of throw health out the window to do that. But if you get your body healthier and then you focus on performance, guess what? Your physique will change in the manner that you want it to because it's function over form. OK, function of health, get that better function on performance, get that better. good your physique will now form itself based on those two overlying principles all right that's my uh my little biology biochemistry lecture for today and and i'm smiling here because like you know there's coaches that are they'll be watching or listening and they're like what the fuck did he just say now i was the same way guys trust me if you don't

understand what Luke just talked about, take the course, because now not only do I understand this, and I wouldn't say I've mastered it, but I understand it at a level where now it makes sense. It took a while, but, but now to understand why aerobics are needed. And I think that was like one of the biggest mind blowing things was like, oh my gosh, people might, may not be able to handle carbohydrates because they don't have enough aerobic fitness. Like to understand the where and the when and the why about that is like the coolest thing ever. Yeah. I mean, it's, it's, you know, you might not be burning through a lot of energy substrate because you just have poor functioning mitochondria. You might not be burning through it because your stress is at such a high level, your body's prioritizing carbohydrates over fats for burning, which means that, you know, in a calorie deficit, I am going to lose weight, but the problem is I'm not losing it in a manner which I probably should if I can the goal is to lose fat so you can hit it with a sledgehammer just by let's just do more exercise or move more and let's take calories out or I can take a smarter approach to okay how do I influence the body to burn off the things I want it to and to save the things I don't want it to burn off how do I and how do I link that together so how do I what are the adaptations what's the specific stimulus I need to get the adaptations I need where do I put that in the program? And then that makes everything else, all the phases after a lot better. People who are in shape can train harder with their weightlifting. They can do more reps with the same amount of weight. They don't need as much rest. They build strength much faster. They sleep better. They absorb things better because their guts are better. If you have low mitochondrial output and it will, let me, let me go backwards.