Ep 42 ft Luke Leaman Muscle Nerds - Does tracking steps really work

# Ep 42 ft Luke Leaman Muscle Nerds - Does tracking steps really work

**Channel:** Beyond The Gym Floor
**Published:** unknown
**Source:** podcast

Alright, welcome to another episode of STC Fit Learning. Special guest today, Mr. Master Nerds, Luke Lehman. Hello. Lucky enough to be invited up to your motel room, hence the change of scenery. We don't have Big Ragnar in the background and Luke's gone and done his hair and looks pretty and we're all sorted. So thanks for having us firstly. Thanks for having me. Down from up north, it's like everyone that we have on the show is from Brisbane. and you need to move. Pretty much, yeah. Yeah, yeah. Love it. Great place. Yeah. I'd love to move there. Yeah. I couldn't live in Melbourne. I'd get fat. The food here is too good. Yeah. Food's a constant shit. It's a constant struggle. Yeah. Especially in the depths of Wintour when it's like... Yeah. You don't need to go outside so you can just get fat and put a jacket on. You gotta get warm. Yeah. Yeah. There wasn't any burgers and shit. Yeah, pretty much. And the 10,000 steps seemed a lot harder to get anyway. Yeah. Especially consuming 15,000 calories a day. Yeah. consuming if they don't tell it yes yes also not helpful so i guess start at the beginning maybe we should tell people who don't know who you are maybe like briefly how you got into the industry where you started um who muscle nerds are what they do okay all right so i got in a i started in the industry i guess we go way back i was about eight years old so i was eight years old I was in Texas you know it's normal for us to start trading for high school football at a young age and really what got me into it is seeing Arnold Schwarzenegger on Conan the Barbarian I think was Conan the Destroyer at the time it was you know early 80s so I saw that and probably a movie my parents should not have let me watch at that age but they did it I'm happy. Look how it turned out. Good job mom and dad. Yeah so you know what you see as a young kid you see Arnold You say, man, that's what a man should look like. Yeah. Right? Which is shit for me because my father was, you know, 5'6", and a fucking 65 kilos soaking wet. Sorry, my mom. Fortunately, my mom is really tall, and her side of the family is all Austrian, so they're all big. My mom's even smaller. Yeah. So, yeah, so they thought it would be funny to buy me some weights, and I started lifting them. doing push-ups and the sit-ups and the barbell curls and all that stuff and yeah just never stopped yeah yeah so um started studying charles poliquin and paul check and charles staley and all these guys in the 90s and just kept going on and then ended up in the poliquin empire as a student and then later as an instructor and then uh left them and started muscle nerds yeah Awesome. Cool. So were you doing like the one-on-one PT and that kind of stuff during that or was it more just education based? Yeah, I mean I started the one-on-one PT stuff right around when I was 18, so back in 1996 or so. Just kind of part-time on and off. I got into fitness sales, so I was selling treadmills and home gyms and I was outfitting facilities and stuff like that. and also training people at the same time. Fortunately for me, I had a job where I was selling fitness equipment and I was at the place for nine hours a day and I probably sold one or two customers. And that was kind of the nature of the destination place. You see one or two customers, you sell $5,000 worth of equipment and you're pretty set for the day. So you have another eight, nine hours of the day where you're doing nothing. So you train once, two, three times a day and you study. So that's all I did. I just studied for probably a decade, just research, research, research. Then finally went to see Charles and go to his seminars, Augustu Clinic seminars, and just all over the place. And then I was buying everything I could. So I spent my 20s, the majority of my 20s dead broke because all I did was spend the money on my education. Good way to make a living. Yeah, I'm sure you never got it now. Now I don't. Then I did, and sometimes my mother was like, God, how are you so broke? you're making you're making you're actually making you know above average money for a guy your age how are you broke i'm spending on my education well that's stupid that's so you should save it you should do this and we know i'm not i'm not going to save it you can't say shit inflation is going to kill you i'm going to invest in my future and that's what i did yeah and that's yeah that savings versus investing yes spending versus investing i guess um yeah awesome so So something that I want to touch on, so obviously the Muscle Nerds brand now is based around pretty much coaching PTs. Yes. Mostly. Yeah. I mean, we coach anybody, but we've just kind of fallen into that niche of specializing in training trainers. Yeah. Yeah, cool. So I was hoping to maybe touch on, and then we'll see. I feel like the conversation will explode from there Okay It like if you had a checklist of so obviously from Cert 4 particularly here the guys get enough maybe to get in the door But obviously the way we describe it when we teach a Cert 4 to the guys is like, that's your key to the job site. You get on and you learn everything once you're on there. So during that maybe first 12 months, what is the checklist of things that you'd be saying, this is what you need to learn, even if it's longer than 12 months. that I have PT, I have health class, or whatever. That's a good question. That's a good question. Here's the thing. Okay, the Cert 3-4, it's hard for me to say this without being like, yeah. It sounds fair. Yeah. Like, good on Australia because you have to actually take a pretty comprehensive course. Yeah. Right? In America, you can take a, you can do a week-long course or a weekend seminar and be training people. Like, yeah. easy it's so easy that's the thing with our industry it's low barrier to entry pretty much anybody can do it like my mom could probably within a week become a personal trainer she's never trained in her life and that's a big problem so you know you look at the cert 3-4 when you because we thought about teaching that too but in order to teach the stuff we want to teach through them the insurance is so ridiculously and godly expensive. Because to get the right insurance to be able to carry the 3-4, you have to teach the most basic shit ever. Which is fine, because basics rule. We teach a lot of basics. But the problem is they don't teach enough of the physiology and the why things, or the way they are. And every place is a little bit different. So, from my perspective, you get your Cert 3-4, it gives you the key to the door, but it really gives you the key to like really start fucking people up because you have no fucking idea what you're doing. Yeah. I can tell so much. Yeah. So, I mean, it's basically giving you a license to just go, I'm going to fuck all these people up trying to get them to their goals. Yeah. Right. And you think about this, like who are the people that are getting this? They come out of high school, maybe college isn't their thing. Um, so they're not going to go get an exercise phys degree or anything like that. I'll just become a trainer and I'll make all this money. And they don't realize how much work it is to become a really good trainer. You're still trying to build a business. And they just go out and they follow people randomly. They don't question anyone. They just take things at value. Now that you have social media, it's like, wow, that looks cool. That's a really cool fucking exercise. Yeah, let's load up a Jefferson curl with a lot of weight and do it for three rep max. They don't know any different. So they're very naive and it's easy to influence them. The first thing is question everything. Don't take anything for granted. Number two, learn to read research. And if you can't read research or you don't like to, then start reading research reviews and get yourself a fucking mentor that knows the science. Because you need two things. I actually posted this on Instagram today. You need three things to be really successful and get really elite. A, you need to know research. You need to be able to read the research. And if you don't know or can't, find someone who does and have them mentor you. Number two, you need time under the bar. You need a lot of time, a lot of reps with yourself and also watching other clients. Number three, you need a fucking brain. And you need to be able to think critically about those two things. So you need peer-reviewed research and you need empirical observation. And then you have to meld them together and you have to say, okay, my opinion is this. But I looked in the research and the research says I'm full of shit. Okay, well then, okay, I'm wrong. Yeah, be willing to be wrong all the time. New hypothesis. Yeah. And that's the thing. It's okay to have a confirmation bias, but when science says that that confirmation bias is bullshit, you have to be willing to be flexible. So that's my next thing. Be flexible. Don't be dogmatic and be willing to accept new ideas and change your old ideas. Because a good scientist will have his own beliefs, but he has to be willing to seek out beliefs that tell him he's wrong. and when you find that you when you look for it you said i cannot find enough data to say i'm wrong then that is pretty much set in stone okay i believe that and that's probably the way it is yeah until science proves me wrong courses take courses take courses take courses stay with one system and stay with a system that matters yep it has to make sense yeah you have to have a curriculum so if you if you watch there's a lot of educators that because they don't know how to science, they bounce around from different fancy techniques. Hey, look at this and look at this. And I think it goes like this and this is how it works. You'll see a theme where every three or four months they're teaching something different Yeah They never teach the same thing because they don understand what they talking about Yeah And when you don know how to science you need new gimmicky things to put on instagram and make people come learn from you yeah yeah you know it actually something that we have on the podcast it's like we have these people coming it's like cool so we just kind of have that energy balance chat again and like volume chat again it's like well that's that's the foundations yeah that's the main shit and so we do need to talk about that more often well Cool. I'll tell you what. If you guys have talked about calories in, calories out, at the end of the day, that's the whammy. It is what it is. Yeah. But there are mitigating factors that go into calories in and also calories out. Yeah. So it's not as simple as A minus B equals C. Yeah. So we can talk about that to give you something new. Yeah. Yeah. But you need to be able to – your platform has to stay with the basic foundational stuff that you always talk about. Yeah. Yeah. Calories in versus calories out. Yeah. volume, intensity, it needs to be the same story, but then adding layers on top of it. Yeah, so I think the saying is like, calories in, calories out is simple, but managing calories in and calories out is complicated. It's like there's levels and levels and levels of that, like you said, system that you kind of follow, but then you need to find the nuances. 100%, because that's cool. I can calculate this stuff out, but your client has to be able to follow it. What if like this week And we did one that's not about food What if your client has some type of baggage or trauma And every time they get triggered they start binging Well now you've fucked up your calories in What if your mitochondria is fucked up Now you've screwed up calories in And calories out Okay so let me I'll break this down to you Because this is some pretty cool shit You look at calories in right You chew up some protein You swallow it Where does it go Into your gut into your stomach. Into your stomach, and if you have a decent gut health, a level of gut health, it should go into your bloodstream. Let's just make it really simple for now, right? It goes into your stomach, it gets broken down into little bitty pieces, right? Certain things get separated from others. It goes into your small intestine, it gets absorbed. Is that the last stage of assimilation? Obviously not. Is this a trick question? Okay, so obviously not, right? So things have to be processed, working on other things, putting the cells, right? Yeah. Once it's in the cells, it's at the last spot of assimilation. You get a 50-50 chance. I'm going to say no. Well, it's going to do something. Yeah, and it may be used again later. It still needs to go into mitochondria. Yes. So you still have to get glucose. Yes. It has to go into the cell, turn into pyruvate. Yeah. Gets turned into coelacol A to go into the mitochondria. Is that the last stage of assimilation? Oh, geez, you're pissing me off. 50-50 chance. It's going to be actually the inside of the mitochondria. No, no, no, it's going to get created into ATP. Okay. Well, that doesn't get created. It drives ATP. So it has to get into the inter-mitochondrial matrix. Yeah, yeah. Is that the last stage of assimilation? Oh, geez, you're really pissing me right off. I'm going to say no, but I don't know this stuff. I can't remember this phase. And look, at the end of the day, it's all semantics, right? Yeah, yeah, yeah. You know what? Protons go through ATP synthase and they make ATP, whatever. Yeah. So you could just keep going further and further and further down the loop. Yeah. Or basically at the end of it. But what people need to understand is just because you eat things doesn't mean it's actually going to be turning into energy. It still has all these places it has to go. Yeah. Right? and I completely forgot what we were talking about sorry okay there we go so that's the calories in it has to be assimilated right so what determines your calories out where's the stuff we're talking about where do you create energy in the mitochondria correct right so calories in and calories out has to do with the mitochondria too yeah right so there's a lot of different factors you gotta think about right especially at the level when things that are supposed to work correctly aren't working anymore. Right, you have to be able to dissect that. Now consider this, we talk about insulin resistance, right? Why does a cell get resistant to insulin? Could there be more than one reason though? Yeah. But ultimately what's the cell doing? Like it deems that it's more necessary to leave the substrate in the the bloodstream and take it out. So is it fair to say it's protecting you? Yeah, of course it is. Okay, so if we understand that, now we say okay, now that changes a lot of protocols and things that we might have done years ago Like when I taught biopsy if you saw high fasting blood sugar or high postprandial blood sugar it be like oh well we need to get that glucose in the cell So we need to take glucose disposal agents Yeah. Okay, so we're going to force sugar into the cell, and the cell, what? It doesn't fucking want it. Yeah, yeah, yeah. Now, why? Well, it's obviously stressed for some reason. Okay, so we increase stress. Yeah. Stress, we look at autonomic tone, sympathetic system goes up. Yeah. Okay. that increases the body's desire to make energy. Where's the fastest form of energy that we have? Aaron's over there. He's like, I know. Sorry, dude. So sugar, right? Sugar makes energy really fast. The higher your stress levels go and the longer it's happening, the more your body's desire to throw sugar into the cell to make fast energy. Okay. so now we can only store a finite amount of ATP so if you're stressed out shoveling all this glucose in and the mitochondria is getting overwhelmed okay something has to happen right because if we think about this as you're making energy you're also making something else you're making free radicals yeah and if you can't recycle those so we have oxidation if you can't reduce those oxidants now we've got some metabolic mishap going on so what's the easiest way for your body to stop that. Still body fat? No, that goes later. It wants to stop some of these processes. It wants to shut down energy production. Would it slow things down then? It would. It's going to dampen some things down. You're still stressed, right? And survival is the ultimate thing you need. So you still need energy. So these processes are still going on so you're not going to be able to stop that but you can limit the glucose load so you shut down the mitochondria mitochondria shuts down glucose is still getting into the cell right okay now if pyruvate can't get into the mitochondria it has to be turned into something else so what's it going to be turned into you're almost there it gets kicked out of lactate lactate And then that's recycled back into glucose. Which we can measure this with, if you have a lactate scalp, which I have one, you can measure fasting lactate. And if it's really high, then you know that their biochemistry is fucked up. They've lost metabolic flexibility. That's getting kicked back out. I was going to ask the question of, if you have the sense that maybe you've got someone who's got poor metabolic or mitochondrial health, is that like lactate tests like something that gives you a little hint about that absolutely because you're watching where is this stuff going now you can run things we have things like called organic gases testing we can look at things like that it's a urinary test um you can look at things like you know what's that you it's basically uh measuring the metabolites of your metabolism yeah right so what are you peeing out yeah so you'll see things it's very often i I see things where their pyruvate is very low and their lactate is really high. And when that ratio is off, that means that pyruvate is not entering and they're having to process a lot of lactate. So they're highly anaerobic and they have really poor aerobic fitness. So that changes exercise prescription. So we do some aerobic work and we limit the neural work. So a lot of heavy loading and a lot of lactate work and we drive them down to a different adaptation and we can fix that. Is that because the aerobic works more likely to drive like the mitochondrial biogenesis? Yeah, well that's one thing it's the metophagy and also mitochondrial biogenesis, right? Yeah, because you need both. Yeah, you can't just stimulate mitochondrial biogenesis when you need to remove all the defunct mitochondria It's not working though. So is that when you maybe do something like fasting or something? Is that when the autophagy starts going? I don't think we need to go that extreme. Fasting is cool. I like fasting. but it's not for everybody. I agree. I can go seven days without eating anything as long as I have fluids. I'm fine. I just work and I'm cool. I find other shit to do. I masturbate. I play Fortnite. I go on long walks on the beach with my dog or whatever. My wife, however, if she misses one meal, she gets hangry. Hangry. I have to suffer. The dog suffers. Everybody suffers, so she gets up, she can't skip meals, she does not fast. But she's a prototypical ectomorph. She needs food, she can't regulate her blood sugar like I can, right? So I'm more mesomorphic, I've got plenty of capacity to do that, right? Yeah. I've heard those words. Yeah, I was about to say, the profiling of bodies, I just don't use that now. Is that still very relevant?

Where there's smoke, there's fire. Yeah, yeah, yeah. You look at it, you know, there's, you know, you read all the studies and research on it, and you're like, oh, okay, so it's not been proven, it's not been disproven. Yeah, yeah, yeah. But, how many skinny motherfuckers do you know that if they miss a meal, they pass the fuck out? Yeah, yeah, yeah. Or they get really irritated? That whole success-lead-to-lose-con thing doesn't always... Then you give them, then you measure their blood glucose, and they're fucking low as shit. Yeah. Okay? Alright, so, alright, so is there hard science? No. But what did I say earlier? You need research-based stuff, but you also need evidence-based stuff. Yeah. Right? If you don't feed an ectomorph a lot of carbs in a day, what happens? They lose other muscle mass. They get hypoglycemic. Yeah. They don't train well. Yeah. Interesting. So you've got to think about things like that, right? And you can say that, and some people might go, oh, that's stupid, blah, blah, blah. It's not in the research. I don't give a shit. Like, I've got a fucking brain, and I can figure this out. Because after that critical thinking that you mentioned, it's like, yeah, cool. So this may be a clue. Apply it. If it doesn't work, get rid of it. Yeah. If it does work, awesome. Yeah. Try it. Yeah. If it doesn't work, cool. Yeah. If it works, cool. Yeah. But at least you thought about it. You had constructive thinking, critical thinking, and you're like, all right, cool. Let's try it. If it doesn't work, fuck it. Yeah. No big deal. Yeah. But you find out a lot. And that's what 30 years of experience in the industry will do for you. You know? You've seen it done at all. You've got, you know, hundreds of thousands of reps of squats and bench press and deadlift and overhead press. Like, I've seen it done at all. I can tell you that. You know? So, you know, you can think about things like that and then try things, say, what was the outcome? Yeah. You know. All right. So dialing it back to the mitochondrial health again, and we're talking about like using the aerobic capacity, increased mitochondrial biogenesis, and then the autophagy. So what are the things that you could think about implementing then instead of fasting and like the cardio, reducing the stress of training, less neural work? Are there any other interventions that would be your go-to? Absolutely. You're going to drive the body in one direction or the other, depending on what you give it. You think about it as driving a bus. If I want to turn right, I have to tell him, hey, tap on the shirt, I need you to turn right. If I want to go left, tap on the shirt, go left. Everything you do to the body is information. If it's telling the body, I want you to do one specific thing. And if you give too much information or the wrong information, then your body does the wrong thing. Overtraining, overexercising, under eating, that type of thing. So, aerobic training. I mean, that's the thing where in the 70s and the 80s, aerobics were the thing. It was the shit. But it wasn't weight training. That was taboo, especially for women. Because it makes you bulky. Only men weight train. Yeah. So when we get into the 90s and the 2000s And we make this Our industry likes to swing to extremes So it's like okay So you have strength coaches You can't do aerobics Because look at aerobics People who run marathons They're all fat and weak If you look at people who run the marathon Competitively they're fucking shredded They're dick skin lean They're fucking skinny They don't have a lot of muscle mass But they're shredded Now if you look at somebody who only lifts heavy weights Like in your high level powerlifting A lot of the guys Are really fucking fat What's that? They can't walk up a flight of stairs without a post workout shape Okay You know there's three sides to every story There's my side Your side And somewhere in the middle lies the truth So when you actually look into the research It's pretty clear The best thing to manage your endocrinology and your blood sugar and all this is resistance training paired with aerobic activity. Not HIIT training. Not fucking HIIT training on the fucking airdyne or the skier. It's resistance training and aerobics. Both of those have complementary but quite different adaptations. If you know those adaptations, you can pair them together really nicely. Yeah. So, trying to simplify aerobic prescription? Is it as simple as working in heart rate ranges for people and then just giving them X amount of time? Or are there specific... It can be. It can be. So if you look at... So again, we look at strength qualities. So over here we have one rep max. Over here we have sets of 20. This is neural. This is metabolic. And then we have things in the middle. Maximal strength, function, hypertrophy, hypertrophy, strength endurance, muscular endurance, and whatever. When you look at the conditioning spectrum, it's the same thing. So if I have a lactic work lactic work aerobic work Cool that very simplified continuum of energy systems systems Okay volume and intensity have what type of relationship Inverse. So when things get more intense, the volume has to go down, right? When it's not as intense, the volume has to go up to manage total load. Conditioning is the same thing. If I'm doing steady state aerobic conditioning, right, that's going to be under 70 VO2 max. I'm going to need a lot of it that's the one thing people don't want to hear they don't want to hear that they have to get on a fucking treadmill every day put it at 15% incline and walk at 5km an hour I don't mind it because I'm watching lectures anyways I'm watching lectures and I'm turning on like 2 or 3 times normal speed and they're going ahhhh they look really fucking frustrated and they look all fucking like they look all hectic trying to teach like glycolysis and all this stuff And it's just so fucking funny because I know all the guys that are on the videos, and it's just so funny watching them do that because when you hear them at normal speed, they're really fucking slow and drawn out. Everyone tells the same question. Yeah. So all of my lectures, people have to put it on half speed, right, because I talk so fast. But, you know, that's the thing. You've got to do a lot of it because the intensity is so low. And you're looking for global conditioning, cardiovascular, respiratory conditioning. now that's not for everybody because people are time poor yeah yeah so how do we now that we have that set up and say this is what has to happen how do i modify that to save someone time cool work up the spectrum what about aerobic style intervals i run really hard for four minutes yeah and i take four minutes also yeah boom i do three or four of those i've got 30 something minutes great yeah what about to boss it's amazing to me that our industry is like a game of Chinese whispers right that's what you guys color we call it telephone yeah you get like 20 people in the line and you whisper something by the time it gets to the end it's like a monkey dishwasher yeah yeah dick washer purple monkey dish washer purple monkey washing a dish he heard what I wanted to say he heard what I wanted to say you can find me dinner later we got a nice place find me dinner so ok so it's amazing to me that like these trainers they get advice from you know their mothers brothers monkey dishwasher used to date Mr. Universe fucking Darwin from 1976 and he says you gotta do this and this is what Tabatas are and they never actually look up the fucking data. They just pay for a seminar and they believe anything you say. I can literally say anything I want and they'll fucking believe it. So I open up the first lecture with question everything even the shit that I'm telling you. If you think I'm bullshitting you challenge me. Yeah. Right? It's awesome. So you look at something like Tabata's, okay? Aerobic or anaerobic protocol? It depends on the intervals. It doesn't fucking depend on the intervals. The intervals are 20 on, 10 off. It doesn't fucking matter. Yeah, yeah, yeah. It doesn't matter. Yeah. You hit it hard, it's a four-minute protocol. Yeah, okay. It's still fucking aerobic. It's fucking aerobic. Yeah. But here's the thing. It does help with anaerobic fitness as well. Yeah, yeah. Up to like 25 to 28%. Yeah. Okay. So that's like a 25%. Like, that's the rest of his fucking aerobic. So that's a great protocol to give somebody. Yeah. So look, like, somebody is time poor, but we need the aerobic work. Cool. Give them a Tabata. Give them two to three Tabatas and do that for the hour. Yeah. Right? If they can't do the... The Tabata in research is hard. Like, they are fucking balls out, right? Okay, cool. You don't have to do it as hard. Yeah. Because if we're going to do a modified Tabata, you just do it as hard as you can. And it's still going to be aerobic because now you're doing it sub-maximal for the four minutes. Now it's less anaerobic and more aerobic, but as you get better... So you still wouldn't increase time if they lack... No, no, no. Protocols are protocols. Four minutes. 20 on, 10 off. Eight times. Four minutes. The thing is, you can increase the intensity. So let's say somebody, anybody, almost anybody can push the power. Okay, how do we increase intensity? Add more weight or move a little faster. As they get better at it, and you're looking at heart rate recovery. If you're wearing a heart rate strap, or you're just gauging RPE. They do it for four minutes, and they're fucking puking and dry heaving for eight. Cool. Three weeks later, they're only doing it for seven minutes. Is that progress? Seven minute heart rate recovery versus eight? Of course it better You keep working them down When they can do four minutes on four minutes off start loading weight And you can do this you can wash rinse and paint this for a fucking year until you got a guy who like a fucking ready for the CrossFit Games and he used to be 200 kilos But you're able to go harder, you don't need as much. But you're getting the same adaptations. So if we go the other way, something that's really popular at the moment is just tracking steps. So we're going all the way the other way. He's out. He's done. He took us off and out. Don't ever get me started on this. Periodizing your fucking walking. Christ almighty. Give me a fucking break. My client's time poor. Go up 25,000 steps a day. And meal prep. And train for an hour. And do your conditioning. And try to save like five minutes for your kids. and another five minutes for your husband. Give me a fucking break. You know? You guys get me all fucking wrong. I'm going to fucking turn this table over. Good effort. So that's it. That's really good. You'll buy a deposit. Next time we're doing this, it's your fucking house. I'll just be like, phoning everybody. Luke's coming over. I'm going to throw Aaron through one of his windows. He's so fucking strong, he'll probably land in a squat, break the concrete, and walk away. Susie here at Lending. So look, yeah, okay. So the neat argument, so we're working on the other end of the spectrum now, just talking about managing neat, which you're prescribing, which technically makes it not neat. Hold on. Neat's very important. Neat's important, but if we're prescribing steps, then it's not neat. It depends. Okay. It depends. Everything depends, right? It could not be neat. So let's think about this. You work downtown, the majority of your people sit at a desk all fucking day. Yeah. Then they walk into your facility and they train, right? Yeah. Cool, I get that. They're not really getting on any, they might get 2,500 steps a day. Yeah. The purpose of NEAT is to make sure it doesn't drop. Yeah. It's not to keep adding more fucking NEAT. If you've got time to add more NEAT, you've got time for another couple of sprints a day. Yeah, yeah. Or you've got time to journal for 10 minutes or you have time for some fucking sun salutation and do some yoga. You've got time to do a lot of other shit than fucking walking for fucking 240 minutes a day trying to get your 24,000 steps. Yeah. Right? The research that we have right now, the largest research on knee says that the minimum effective dose is 7,116 steps. You round that up to eight, 8,000 times seven is 56,000. I failed college algebra three times. I think that's right. I don't know. Is that right? You're the Asian engineer, don't you think? Oh, it's this fucking cracker. So that's the thing, like, you know, 56,000 steps a day. So if you look at, you know, every 1,000 steps is about 10 minutes. I got that from Dean McKillop. Thanks, Dean. You know, that's a lot of time, right? Now, I'm going to tell somebody to double that. So you're going to tell somebody to walk 20,000 steps a day. That's 200 fucking minutes. Get the fuck out of here, right? Because if you've got that time to walk, you've got that time to go take Brazilian Jiu-Jitsu. or you got time to go do some hobby shit or run on a trip, something with a higher return on investment that makes you actually happy. I can tell you right now, if you get somebody 8,000 steps, their issue isn't that they're not doing 12,000 more. So that's just a ridiculous. And then now you got motherfuckers talking about, let's periodize their fucking knee. You did 8,000 today. We're going to alternate periodization. So the next phase, I want you to do 35,000 steps. Then we'll bring it back down to 20. fuck off. Sorry, I'm very passionate about this. I haven't heard of it. That's something that some other physique coaches hear. I was talking to a chick the other day. She's walking in my election. I go, what the fuck are you doing? It's where you were. What the fuck are you doing? She goes, my coach said I have to have 20,000 steps a day. Why? So I can eat more. What? Okay, I'll tell you what. Why don't you just train at lunch and eat more and fuck the steps. And then I had to explain to them why. And she went, yeah, my protocol is really fucking stupid. I said, yeah, you should tell your coach to call me. And let me tell him about this. There's better shit for you to do. So, yeah. So in terms of what we talked about in mitochondrial health and that kind of stuff, you've got someone who is limited for time. Do you still see... So something I try and push is like, I mean if it were 10,000 steps for like your office workers, that kind of stuff. So I'm 2,000 over. Did you say, okay, two, okay, that's good. Bring that back down, that's fine. That fine it just 20 extra minutes that fine But where did 10 steps come from That a good question In the early 1960s a Japanese guy made the pedometer And to market it, they said, hmm, how do we sell these? Well, we need to tell people to walk. And he goes, how far? And he goes, well, 10,000 steps seems pretty good. That's your magic. That's fine, you want to walk 10,000 steps, but does your client have time for it? Can they make time for it? it's hard for a lot of people to get 7,000 steps. Yeah, that's it. So even today, the client I was working with was like, sit to the desk all day. So the encouragement is, if you were just able to get up from your desk once an hour and go for a walk, and the way that we measure that is by your snazzy watch and they said you've done 10,000 steps. And the encouragement is along the lines of, when you get home, instead of sitting on the couch, you'll play with your kids. That'll tick up your steps. That kind of stuff. does that still obviously all of that is still positive in terms of energy output, it's positive if he's actually getting out and doing stuff more, it's obviously better does it actually contribute to this one yeah absolutely so again everything is information so the more you move the more glucose transports you activate so you're getting sugar in the right places and also on the other side oxidizing fat in the right places movement is good I'm not going to say That more walking isn't better But it depends on if you have the time But I'll tell you what If I'm training If Susie Muffintop comes to me And she wants to do a fucking physique show Or she just wants to get ready To go sit on the beach And for the first time in 10 years Wear a one piece And that's the reality of general pop I don't want to fucking cover up in a sarong Because I'm embarrassed of my body I mean that's you know most guys like yeah look at these bikini girls man fucking suzy can't even she's embarrassed to go to the beach so that's a valid thing right and suzy's got kids and i've got the choice of telling her you know what you're hitting 8 000 steps i need you to do 12 000 more or go play with your kids which one am i gonna fucking pay yeah go play with your fucking kids yeah keep your kids off the nintendo take them to the park and have fun go swim do something else the walking is not important I can manage it with food and you know exercise do you think it's just easier like people that are adopting that methodology just because it's easier to track when all you have is hammers everything looks like nails when you don't know how to fucking science you just jump on the bandwagon right we've been using neat for forever it was never sexy now to make it sexy let's periodize it now that you hear this you're going yeah it's ridiculous you know and I'll tell you just like I said to be I'll tell you both sides of the coin if you have the time to walk a lot yeah cool it could be magic but you gotta have the time yes it's a play levels advocate there for someone obviously probably not Susie someone who's a little more serious. The suggestions that we had earlier was like jujitsu or something like that. To be fair, you mentioned things like yoga and that kind of stuff, but is it easier to track and measure steps and not affect recovery? If you're doing intense weight training? That's all dependent on your food. You want to eat more food? Train harder. You can train a lot if you're feeding it. The problem is people aren't feeding it. you get girls that are doing shows and these dumbasses, these dumbass bodybuilders that shouldn't be fucking running diets anyways, because they don't have the credentials. Yeah. Right. They're running the same old fucking diets. You can have a hundred grams of fish four times a day. It makes you think it can only be like tilapia or cod. Can't have fatty fish. And you can have a 28 spinach leaves for breakfast. The reason I believe this is because I, one of my ex, my new clients, their trainer. I'm not fucking lying to you man. We had this conversation yesterday about like when you hear shit and you go, Oh do people really still do that? Is that still a thing? It's a thing. I did a consult with a girl, 28 spinach leaves, she had to count them out, she could have like 6 almonds, Fuck. Then for lunch it's like 3 asparagus spears, because that fourth one is what's going to push you up the edge. Yeah, yeah, yeah. Those extra couple of grams of carbs and fibers, that's what's going to do it. Fuck your fucking contest stuff. You know, and like I said, I've seen it done at all. I've been around the industry my entire life. It's all I know, really. You know, so, yeah. So is there a scenario where, so we talk a lot about like,

volume that much and trying to track recovery in that class up. So is there a point where you would go, alright, we've kind of tapped out your recovery capacity based on the nutrition that we need. If we train harder, you're not going to necessarily make any progress. It's more going to add stress to where you're at. We need calories at this level because we need you in the deficit. Now we'll actually go ahead and add those steps. But why add the steps? Because you can just add more real training. yeah yeah so that you know it's just wait until you use time frame yeah you gotta just add just add submaximal aerobic training yeah because that it's submaximal it's not going to affect your recovery yeah it's going to increase parasympathetic tone which means more recovery yep right it's good you know yeah whenever look it's been a long time since I've competed right yeah I hate competition I hate fucking bodybuilding I've learned to hate it because it's toxic as fuck it is I just I just I just happen to know what the fuck I'm doing with it right but for me I'm kind of now that I'm older my identity has kind of changed a little bit it's not my thing but so that's cool I hire people to coach those types of people and I can act as the consultant to my trainer so when Isaac Davidson has a competitor I look over the program let's do this let's do that what do you think about this. Okay, cool. I think that's a good idea. Awesome. Go put it in effect. And he does all the coaching. I don't have to deal with anymore, you know, so I can do all the planning and the mentoring and all that. He can deal with the fucking daddy issues. He can deal with like when, when some fucking physique dude is like deep into it and somebody opened a package of brownies and he could smell it. Oh God, I think I just smelled a hundred calories and he's like calling you freaking out and you're like, Oh my God, fuck, are you serious? This is kind of the type of shit that I've dealt with in the past. And I just give him all those problems because I'm too old to deal with it. Too old. But that's the thing. Yeah, you can add submaximal work that's not going to impair your recovery. And in fact, it's probably going to increase your recovery, which is fantastic. When I was still doing bodybuilding, I bought a treadmill. And yeah, I would stand in front of the TV and I would watch TV. And if I could sit down, I had time, if I can get on my treadmill and walk. And I bought it specifically for my contest. And then I went and got one of those acrylic overlays for reading magazines or books. And I put my laptop up there and I would work and I would just walk for hours. But I would walk fast and my heart rate was kind of high. But I had the time and I bought the treadmill to do it. Now, most of your clients aren't going to fucking do that. You could ask them, but then they're going to go, you fucking stupid. Buy a fucking $4,000 treadmill. you should do all your work on it you should get a treadmill desk fucking Joe Dingleberry's gonna go fuck you I know someone who plays Playstation on their treadmill while they walk I'm like fuck you talented baby don't you do it on your bike? yeah I used to sit on it when I competed I sat on a stationary bike just playing fucking street fighter you should try that on a mountain bike talking about stress response shit oh fuck yeah I'm really good at it to be honest but yeah anyway it's a stupid shit well yeah but you know you do it but you have an extrinsic motivator that's driving you to be able to do that yeah and you guys want to talk about Jim Pop they don't they can't be fucked you have to find strategies that actually work which is building habits and rituals over a really long time and playing the long game so hey are you Are you selling the benefits of these interventions to the person? Are you being like, we're doing the cardiovascular work because of this, the strength training is this, or is it like, here's the plan, if you ask questions, I'll give you the plan? How do you get the person to buy into the intervention? I have to talk about how I advise coaches. Because our coaches know. Most of the coaches that we train, they come to our courses, and they want to learn the system. And you learn by doing. So we coach you, you learn, you ask questions. What we tell them is if they've got a gym pop client, their gym pop client's like, hey, why am I doing this? Okay, here's the thing. You came to me, the first metrics was you had high blood pressure. You had stage two hypertension. Your waking heart rate was 85 and your HRV was 48. This is what these numbers mean. This is what we teach in our foundations programs. This is what this means. If you don't take care of this, you're going to fucking die. It's a really good self-point. That'll be 36 sessions. Visa or MasterCard. Yeah, I'm slowly looking at my credit card right now. Yeah. That's the thing, if you've got this and this, this is what's going to happen. So we need to take these metrics often. You know if you can do it daily cool If you can do it once a week cool We just need we need to track the trends over time right Once you say that there a buy Everything in life is sales So I going to offer you something If I just tell you the cost or don tell you anything at all I not getting paid for it I have to offer this to you Then I have to sell you the benefits Why do you want to track this Okay now what are you going to do with that data Well this is how I going to write your program This is why you doing this and this and this Do you understand Yes cool because trainers need to be educated their clients. The whole goal is to teach you how to fucking exercise, how to do your lifestyle, how to eat correctly, and to make you self-sufficient at some point so you can fuck off. When you're ready to take the training wheels off and go on your own and fly, baby, fly. Now, you know, you've got to have repeat business or fucking basically keep your client with you all the time. Repeat business is the wrong thing. You want to have retention. Yeah. Which means that when you get someone to their goal, they need to already have a new goal they're fighting for. So if you become that transformation specialist and somebody comes in and you go, I'm going to have you in the best shape of your life in fucking 12 weeks. And you put them in the best shape of their life in 12 weeks and they're really happy about this. And then it's unsustainable. And they blow up in a year. And now they come back to you. and they're going to say, this time I'm really going to put you in the best shape of your life. But you still have no exit strategy. How about this year? This year, not this 12th week. You're going to be in the best shape of your life. It's going to stick. You're going to be strong as fuck. You're going to fucking get all these women. You're going to get riches and have a Ferrari. Yeah, don't promise them all that stuff. I mean, you're an advocate. These are master cards. You're telling them to play the long game. and that then you get a client that's with you for five or six years because you have their health and best interest at heart and you're turning them into like a sideboard fucking Terminator badass which takes a long time so you work on strength goals and power goals and conditioning goals and you know get fucking dick skin lean goals and all that stuff you know you got a lot of stuff to play with don't need to worry about just the transformation and making them look dick skin lean so the metrics that we're working with are they like do they take those metrics themselves do you guys take them for them yep good question straight away even in the cert 3 and 4 it's like they go oh you know you should have a blood pressure monitor and you should do that with your clients and I'm like who owns a blood pressure monitor no one puts their hand up but me and I'm like does anyone know how to use it what does it mean no one's got an idea I did a seminar today at a very large class at a very large facility, how many of you guys take a cleanse blood pressure? Three people out of like fucking 40. Yeah. Okay. Let's talk about why that's bad. Right? The blood pressure cuff is easy to use. Right? We're no longer where you have to have a stethoscope and all that. You just put the fucking machine on. Hits a button. If you can't fucking do that, you're too stupid to be training people anyways. All right? So if you come to my foundations course, I'm like, here's a blood pressure cuff. Let me show you how to use it. You're like, I'm going to be like, here's a refund and a manual to McDonald's. Go work at McDonald's. Fuck you know. But, you know, it depends. So trainers should have a blood pressure cuff. They should have it in their office. Client comes in, sits down for seven or eight minutes. You take the blood pressure. Okay, Karen, this is not good. This is what it means. I highly suggest you get your own. This is the one I use. It's $70. at the chemist. Go get one. If you don't want to get one, you can use this, but optimal results, I'd probably get that. Now, your clients are spending a lot of money to train. They have a lot of disposable income. If they understand that this is their health, they're more apt to buy it. So, you've got that. That's the big thing because you can't take blood pressure through the phone. Now, with a smartphone, all your clients are going to have a smartphone. You're not going to have a fucking client paying you $100 an hour rocking up with a flip app and knocking you out. you know, they're still like fucking 2G and they're like, oh, I can't, I can't get any fucking reception here, right? And so, that's not going to happen. So, they're got, you know, Android, iPhone, whatever the fuck, you know, they can get, they can get an app, there's always an app for that, Instant Heart Rate, Argus, A-R-G-U-S, you can do Instant Heart Rate on that, and it goes through the camera. Yeah, you don't need to put your thumb on it. Yeah, put your index finger, yeah, put it on there, within a couple of seconds you have your heart rate, it's fairly accurate. It's accurate enough to trend data. Yeah, and so that's something they can do at home, no problem. HRV, we like to use a heart rate strap that does heart rate and heart rate variability. The Polar H10 we like to use a lead HRV Everything that I done at Muscle Nerds is standardized on that Joel Jameson work Is he the 8weeks 8weeks yeah the Morpheus guy Yeah, I've got a Morpheus van. I've never used one. The only thing that I'm a little on the fence about is that, like, how do you feel is a question that teaches you. Ah, yeah. So part of the questions that I ask, it's like, how much sleep did you get? So you put it in, but then it says, like, how sore are you out of 1 to 5? and it's like just for me like I feel really is it a little bit of soreness like it's just a couple of subjective parameters so I find it hard some days for me to answer so I'm like well how big of a role does it play that's the problem with subjective things especially when you have a one to five if it's one to ten okay now I can kind of I'm kind of like a six seven but if you go one to five it's like I'm kind of like a four or three I can't put up I'm kind of like a three and a half and then you start getting anxious about it right So it gives you this score, and this score is dependent on the five answers, which is the sleep, your beats per minute over two and a half, so your BPM over two and a half, and then, yeah, it does like the, how sore are you, how do you feel? And then it gives you HRV, yeah, and a recovery score. You know, the thing is, I bought one of those with a pre-sale. Yeah. I got it. I never, I didn't have time to figure out how to use it. Yeah. I never used the thing. Yeah, it's, yeah. Yeah. The training thing's not too bad. The HRV through the phone, I hadn't had for that for a while. I found that my low recovery score back as I was feeding PBs in the gym, so I just stopped using it. You have to know how to use it too. With Elite HRV, here's the thing, when people come to the courses, it doesn't matter how many times you tell them something, they're going to fuck it up. On Elite HRV, they have the little dial with the parasympathetic sympathetic and then tell you you shouldn't train to do your two parasympathetic. We don't use that. And they always tell me, I've got a nine, what does this mean? Motherfucker, I told you ten fucking times we don't use that. Stop. It's the fucking 50 to 100. What do you not understand about this? And they'll come to the thing three times. I'm like, okay, we need to get your parasympathetic system set before you come to class. Because you're not fucking remembering anything. But you have to know what the numbers are. Do you use the strap though? Yep, I use the strap on. Do you find the, so you can do HIV through the camera as well? Yes. Are they accurate? Yeah, they're within a couple of beats, you know. I've never had a problem with them. When I've measured, because I had a burner phone, not like I'm a drug dealer or anything, I had one that was an old iPhone and a new one. And so I was like, okay, I'm going to use a finger on one and I'm going to use a strap on the other. I was like, oh, they're only like one or two beats off. That's pretty fucking accurate. And we got a few data points for that. And I'm like, all right, so that's a good standard. HRV for training makes one that you can use the hard-to-strap on or you can use the finger. The problem is I don't have a standard for the range because Elite HRV is 50 to 100. and HRV for training is like 1 to 10. So I'm still working on, I need enough people that's giving me data to kind of figure out where that goes. So blood pressure, HRV, resting heart rate. And we like waking. We like everything waking. Like the morning routine is you wake up, you have your equipment next to your bed, you put the heart rate cuff on, you put the strap on, you sit up in bed, hit the button three minutes open reading on elite hrv and now within three minutes you have all three of those data points yeah right yeah boom done so upon waking the best time of the day to get the metrics on those i like it because hopefully you haven't had anything that stressed you out unless you need an alarm clock to wake up which gives me all the information i need to know if you need the alarm plug to wake up i don't need you to take these metrics yeah there's a poor like so this might be getting a bit too like out there but there's like a poor like sleep wake cycles caving rhythm ulcer any of that like that cortisol awakening response and elevated blood pressure and all that stuff that's supposed to happen like is that got anything to do with anything i'm sassy i was curious i just like every statement you're doing Hey, ah. Hey, ah. It's like, I have no fucking idea. Hopefully someone will tell me. Are you born Italian? I'm Maltese, so yeah. Hey, forget about it. Hey. Okay. The untouchable, yeah. Look okay so you thinking downstream effect Yeah I thinking upstream effect Yeah Everything trickles down Work on things as high as you can get them right Yeah So at the top of the pyramid what do we have The brain Okay. When people talk about, the majority of the industry talks about symptoms. Yeah. They're talking about effect. I'm talking cause. Sure. Right? So if you're not sleeping and you cannot control circadian rhythm, where does that start? Yeah. In your head. Yeah. I'm going to work on my circadian rhythm. Yeah, good fucking luck with that. Right? Why don't you work on what regulates your circadian rhythm? Like working on the brain and the eyes and things like that. Making sure that the minute you wake up, try to get some sunlight in your eyes. Try to wake up at the same time every day. Have a really good morning routine and a really good bedtime routine. Get the fuck off your goddamn electronics at night. People are like, oh, I'm going to wear blue blocker glasses. You're going to wear these goddamn orange goggles in your sitting, in your fucking living room. You know what's really bad? wearing those so you can work until 2am on your fucking laptop. How about you be paleo? Everybody wants to be paleo. Turn the fucking lights down and put some candles on. And fill the fucking glasses in the trash can. Expensive. And you know what? I'm going to give you a little tip. Most of those glasses are probably made out of the same shit you could have bought at fucking Bunnings to fucking protect your eyes while you're drilling something. Yeah, very small. And you could have bought that for like 10 bucks. Yeah. I'm like bulletproof coffee but I mean people they focus on the dumbest shit instead of focusing on the big stuff that actually matters right you know I'm going to you know what I'm going to tell you what with the fucking like bedtime skating rooms just get off your god damn computer and spend time with your family how about you're reading a fucking book people don't read anymore they don't read a real fucking book You come in our house, we have books everywhere. We have a fucking library in our house, and there are books piled everywhere. The dog walks around with a stack of books on her back. Like, it's that fucking bad. And so, get a fucking book. Smell the pages. Have that satisfaction of turning a fucking page and hearing that, and read a fucking book. Turn the lights down. Demo. Get a fucking electronics. Have an electronic sunset. Right? Yeah. And that's the thing. And I'm the worst at it. I'm the biggest hypocrite. Most of my shit's on Kindle. Because I travel so much, I have to take my library with me. When I'm home, I try to use the books as much as I can. I don't even read anymore. It's all audio. Fuck, man. None of you kids read anymore. I have a lot of them. You go, and you're like, hey, I'll tell you what. That audio book you're listening to, here. Here's the real book. Read it. you're like, dog, dog, dog. That is what my writing looks like. Yeah. That's all right, that's okay. But you know, nobody reads anymore. Yeah. It's super important. I'm gonna say too quick, why are you? That's fine. That's part of the process, man. How do I get my circadian rhythm back? Read a book. I fall asleep too fast. Glad you caught it. Yeah. Glad we got it. it's a thing man you know get into get into good night time routine you know get off and I hate I love my playstation man fortnite fucking spider-man 2 and I've got you know I've got so much shit to play and you get so busy and you're working so much you're like I'm gonna play fucking video games at the end of my day and then you get to the end of the day and all you wanna do is play fallout and you're like fuck sun's down and in Brisbane it goes down like at fucking 4.30 so so you know what Yeah, so then you're like, you know what? I'm not going to play the game. I'm going to go to bed, and I'll wake up at 4.30 in the morning, and I'll play for a couple of hours before breakfast. You know? Yeah. So you find routines like that. Okay. Yeah, so it's just about those habits. Habits. I don't like to use the word habits, you know, because precision nutrition, they use habits. Habits are easy to break. Right. I like rituals. Rituals, yeah. And so what I teach in our course is, you know, you brush your teeth this morning? You brush your teeth. Why? Because it makes your day clean. Have you ever broken that? Maybe on a fucking stag or something and you did some molly last night and some blow off some hooker's ass crack. You're fucking wasted and you wake up and your teeth have like fur on them. And you're like, I can't be fucked. I have a pounding headache and I can't brush my teeth. I don't know if that's ever happened to you. A friend told me about that type of shit. But, you know, normally on a day-to-day basis, have you ever woken up and done your shit and been like, fuck, you're about to head into the trampoline, I forgot to brush my teeth. It doesn't really happen, at least not often. Why? It's a ritual. It's a ritual. Your mom got you in the headlock, shoved the fucking thing in your mouth, the toothbrush, started scrubbing your teeth, and eventually you did it yourself, and now you have to go get...

Counseling for that. But, at least your teeth are clean and you're crazy. Child trauma. What happened? My mom made me brush my teeth. But you don't ever have to think about that stuff. It's automatic. So that's what you have to look at. Like, I need to make things automatic. Not habits. I need to make some habits, but I have to parlay those into rituals. Because rituals you don't break. Habits are easily broken. And if you look at a lot of research on habits, you can't really break a habit. You can only change one, switch one habit for another. Like for me, I had a lot of bad habits going on. I got back from overseas and I told Zoe I'm going to start taking Jiu-Jitsu. She goes, okay, cool. And she says, why Jiu-Jitsu? And I'm like, because I need something to focus on that makes me want to get back in shape, eat right, go to sleep early because the last thing I want to do is when I go to my first competition is get fucking choked out by some fucking 50 kilo chick. Right. You know, you go in and I'm like, I've got a weight category. If I go in the open, I might fucking, I might fucking wrestle with somebody that's fucking 60 kilos and he's going to fucking strangle me and I'm going to compete at like the low nineties. I don't want to get fucking strangled by somebody that weighs fucking 70 pounds less than me. So I have a motivating factor big enough for me to stick to my shit and make better choices. So coming full circle, back to the things that as personal trainers we should be looking at. So those metrics. Oh yeah, we were supposed to talk about that. That was fun. I enjoyed that training. That's right. You don't have to console me. I don't give a fuck. That's okay, Luke. That's okay. I don't really give a fuck. So, way too powerade, way too grumpy. pressure, HRV, what are we looking at after that? Well look, those are measurable. Those are objective measurements. You can attach a number and then you can track it. So anything you can put in a spreadsheet that you can put on a you can plot with data, right? That would be objective data. But now we've got subjective data. And this is what you were talking about with 1 to 5. So we look at Do you have stairs that go into your facility? Yes. Okay. So have you ever been really stressed out, not getting a lot of sleep, and you climb those flight of stairs like, fuck, my quads are burning? Yeah. Just walking up the flight of stairs. You're not carrying anything. Is that common? It doesn't happen very often. But it's common with your clients. Yeah, just that. And it happens occasionally with you. Yeah, yeah, yeah. Is that normal? I guess it shouldn't be. It shouldn't be. If you look at energy systems, energy systems are based on time, but also intensity. Yeah. Right? So, if I equate that to weightlifting, and I have someone do, say, German body comp, right? And I say, you're going to do a 12 rep max. So, I put 100 kilos on this guy's back, and he's going to do 12 reps. And by rep three, he's like, fuck, my legs are burning. That happens all the time. That's not normal. Yeah. That should start burning at, like, eight or nine, ten seconds. You should be able to get all 12. That shouldn't happen at three or four. Okay? And what that's telling me is this guy's fucking stress is through the roof and he's misappropriating his energy. So that's a good subjective measure. You can also look at recovery. If this guy is doing a squat workout on Monday, get five sets of ten. That's pretty easy to recover from. Not always. Yeah, sure. Let's say you have somebody do five sets of ten. For most people, that is not an excessive, that's, you know, minimum effective dose. And then by Friday the guy's still fucking limping around. He tried to get out of bed yesterday, he fell down and fucking cracked his head on something because he couldn't fucking walk. That is not normal, right? So what's the deal? He's catabolic, he's not repairing. Now we have to go back and figure out why that is. But that's a good key indicator that something's happening. What about when you get stressed out, what happens to your pupils? They dilate. They dilate. You walk outside, fuck, you're like a vampire. You know, you can't handle the sunlight. You've got to wear shades, right? Your client walks in, you notice they're squinting. Everything's an assessment. If I see my client walking down the street, you know, and I say, hey, what's up? I'm watching him to see what happens. I'm going to watch him walk off. I'm going to see if there's any issues. If he's fucking squinting and has to have sunglasses on to look outside, okay, what can I infer? What's going on with the sympathetic system? Something's jacked up. Okay, that's an assessment. We can use that as a metric. Everything's a metric. So, are there easy ways to drive that back down? Like would you just be like, bring training volume and intensity down you know read fucking books Deload Yeah de No Active recovery De One billion dollars Yeah, so... Sorry, that was a bad pop culture reference. It's all good, man. We're back to feel better again. I've done three days of that psychology course and the podcast, last night on the podcast and I'm fucking done. brain is like scrambled eggs. Yeah, I would be the same. So, lowering the parasympathetic nervous system. Raising. Oh, raising, sorry. Wanting to raise. Yeah, so. Because they're two different systems, right? Yeah, so I guess bringing down the sympathetic drive, like is it just identifying the stressor and just taking it away? Not really. So, you look at, okay, so let's say, let's identify stressors, right? Yeah. Do you have kids? No. You planning on having it? Not yet. Okay. Do you have kids? Same. You can have them. And yes, I will. You will have kids. Yeah. Okay. That's what I need. I'm on camera now. That's what I need. So you're going to have kids one day. So let's say you have kids and little Timmy is five years old. And he's fucking getting on your last goddamn nerve. You're going to be stressed out. Of course. Okay. So you have two options. Can't kill a kid. No? No. No. Okay, I wasn't going to go over that fucking hard. I had something else totally in mind. I'm just trying to backpedal out of the fact that my girlfriend decided to commit to kids. And I'm like, how do I get out of this? Hope nothing ever happens to your kids. And they're like, remember that podcast? Timmy's five years old. Name your kid Luke, not Timmy. So, okay, so you've got a choice, right? Do I get rid of the stress? or do I figure out how to manage it and how to change my perception of how bad the stress is? Perception is everything. You look at little Timmy. I can either sell him to gypsies or I can change my perception. I like that better than killing. Yeah, right? So, you know, you can't sell him to gypsies. You could if you went to Europe, but it's frowned upon. You can't put him in a fucking dog kennel or CPS, Child Protective Service, will show up. So your only option in that case is to change your perception and your attitude towards that and then try to breathe, box breathe, leave the situation, calm down, and carry forward. Now, if you have a piece of shit car that's constantly breaking down, could you get rid of that car? Okay, so that's the difference. One is stress management. One is getting rid of the stressor. So that's the kind of things you have to work through With your client You have a client that hates their job Okay, let me ask you something Is it feasible? Do you have options available? Could you go to another job? No, okay Let's get you with a counselor Or somebody who can work on this Because this is not in my will We'll get you with a counselor who can talk to you about this And maybe they'll change the way you feel about the job And then call me shit If not, tell them to get fucked And go get a new job you know and that's kind of your options it's interesting the the initial thought there is to manage the stress better I think more commonly in the industry at the moment it's like let's build more coping mechanisms or let's take more pills to cope with it well ashwagandha yeah ashwagandha and rhodiola and let's give them fucking quarter steps caterpillar butt fungus or whatever yeah let's take fucking ten ten fucking quarter X before you go to bed I love quarter X but it's a bandaid over a bullet hole you have to work with a lot of style stuff and you're right, that's like, let's give you better coping mechanisms which is okay yeah, yeah, yeah so like, yeah, it's interesting because I always look at things like grateful logs and to-do lists and that kind of stuff just to manage like let's go over here and build that side of it but maybe actually dealing with the stressor itself and the mechanisms around that I love the grateful log if they'll do it. Guided meditation if they'll do it. Here's the thing. When you come to a muscle loss course, we make you do writing prompts. The reason we do it is because when you get a writing prompt that says... Yeah, so a writing prompt. I tell you, listen motherfuckers, for the next 10 minutes, you're going to write about this topic. I got this from Dr. Ben House at a retreat I went to in Costa Rica. We started every day with the writing prompt and it really got me fucking thinking. And one of the first writing prompt we give people is, what do you want to get out of this seminar and what would you like to give out of yourself to the other attendees And that like whoa shit because most people are like yeah what do I want to get out No one ever goes well what do you want to give to everybody else Stingy motherfucker So it gets you thinking differently And so we say, this is what I got from Ben House, don't worry about what you're going to write. Just put the pen on the pad and start writing. Let the writing do the writing. Even if you're writing penis, vagina, penis, vagina, I'm going to give a fuck. Eventually it'll go penis, vagina, penis. Today I want to give my penis to someone's vagina. That's okay. Just don't do it in the class. But you start writing it, and then all of a sudden you've written like five pages. You're like, wow. The next day, what is your purpose? Boom. Yeah. Now you start writing daily, and now you get your clients to it. Your client comes in. Okay, we're going to train. You train. Last ten minutes. Okay, I bought you a journal because you're investing in your client. So you're going to buy him a nice little journal. You buy him a nice pen. So the week before you go, what's your favorite color? Orange? What's your favorite color? Red. So I go buy you an orange pen. I go buy you a red pen. What's your favorite animal? Jason's got five. A wolf. So I go buy you one of those stupid fucking gay wolf things at fucking Big W. Then it's a little notebook with a wolf howling in front of a full moon and that's cool. Here you go. What about yours? I want a dog. A dog. So I go get you a pit bull one because pit bulls are awesome and I give you that one. By the way, for me you're getting roasted, man. So I get that for you and I give it to you. Now I've increased my level of service, I've increased my value add. clients like, holy shit, it's fucking $3 you just spent on your $80 an hour, $100 an hour client, but it blows your client's mind because they're like, oh my God, he gave me a gift. And you say, okay, I want you to write this every day. We're going to practice after every time you train with me and you're going to get in the habit. The first one, what do you want to get out of training and what do you want to give to other people that you've learned from me? Yeah. then the next time they train okay, what's your purpose? what the fuck did you do? he was like this to me I need a mic I had no idea what you were doing I turned and I see this and I'm like you want to go on the floor right now? he's going to fit this stage but it's like you can see that There's a lot of shit going on. You're building trust and rapport. You're building service, value add. You're getting them to buy in on what you need them to do. Now you're going to make them do it in the workout, not during the workout while they're fucking squatting. Safety bar squatting or riding. You don't do it. They do their work, and then you sit down, and you do some box breathing with them, maybe some guided meditation. If you don't know how to do that, you put the headphones on, you put some Spotify, Alpha Wave, you put on Headspace, fucking guided meditation. You get them to fucking calm down. Now, I want you to do this writing. I'm going to give you six minutes. You don't have to share this with me if you don't want to. This is for you, but I just want you to write. You get them practicing that. They get used to it. Think about doing that 24 sessions with you. What do you think they're apt to do at home? You just write out 300 different ... There's websites for it, and then you just give them a new one. You make it the standard protocol for every single one of your clients. It's fucking good, huh? Yeah. I actually just thought of that right now. I just pulled that one right out of my ass that's actually really good I was like that's definitely just a statement I'm going to write down I want to do this to my clients it's also going to happen when you just mail something but that's experience and dealing with people one of the things I used to do when I was a one on one coach is I would make people read books and I would make them write me a report or they didn't have to write it, they had to give me an oral report so I'd say okay I need you to pick a book it has to be something that teaches you a lesson it can be self help or it can be fiction that has a theme it can do less but then I want you to how long does it take you to read this 4 weeks and 4 weeks in a session I want you to give me an oral book report on what you learned and they fucking loved it because they didn't want to disappoint me and even though they didn't really read a lot they became avid readers after that and they carried it on forever And then they did that with their kids and their partner. It was like, you know, it's like the butterfly effect. It's fucking fantastic Yeah, you're amazing You got shit hair I'm an equal opportunity. I've got thinning hair, so I'm real fucked. Did you have more signs and stuff? I think the only thing that I will come back to again is you mentioned production of ATV and how that happens. We've kind of spoken about mitochondria a little bit. Spoken about like, so the stuff that people need to know, the stuff that trainers need to know. So it's like basic physiology is a must. You have to because you have to know when I give you this certain thing, this is what's going to happen. Yeah. If you don't know that, then you can't predict what's going to happen. Yeah. And periodization is all about a predictability model. Yeah. You know, going from A to B. Yeah. And then it's once you understand those things and you know energy systems and the rest periods involved It's gone, yeah So your bedtime, fine And he's hitting an SOS like He's like, I'm still alive We haven't left the floor So if you don't stop the alarm, like f***ing SWAT team So yeah, once you understand energy systems and those time frames and all those things that I guess the body is happening when we're influencing training and even when we're not influencing training, that's a must for a PT after they enter with their pass. Yeah, I mean, look, you've got the basic stuff you need to know and, you know, how to exercise safely. Holy shit, trainers don't know how to fucking exercise. Yeah. I honestly, God, like, I didn't think that I would ever have to consider doing a course on how to squat, bench, and deadlift, how to fucking squat curl. And, like, Sebastian Ward does this, and you watch him. He breaks his stuff down brilliantly. And I watched that, and I was like, like, that's what he does, and I think that's fantastic. I don't think I need to do that personally for anybody. And then I'm watching all these fucking people that we coach. They're like, my back hurts. My neck hurts. All right, send me a pic. Like, what happened? I squatted today. I got a video and I'm like, holy shit. That's how you squat, yeah? Do you teach your clients how to squat like that? Yeah? Who the fuck taught you that? So-and-so and so-and-so. I'm like, don't do that anymore. Now I have to reteach them how to do it, right? and you know it's got to be like again like Seb does it where he breaks everything that's how you get to the bar, that's how you address the bar, this is how you drive to the floor this is where you want your neck and your head breaks down beautifully, unfortunately not enough people are going to him to learn that and a lot of his stuff is specific to powerlifting right and he's the only person I can think of right now unless you go to a specific coach, like if you go to Aaron or if you go to Ben or you go to somebody like that where you want to be a powerlifter and they're going to teach you that specific stuff. But we need more coaches teaching more seminars on how to do it correctly. But they have to learn how to do it correctly first. So that's kind of one of the things we're working on right now is maybe I get one of my guys like Isaac or I get Shane to start teaching weekend fucking exercise courses because trainers don't know how to fucking break down the mechanics of an exercise. Movement stuff's a big issue. Movement. So that's saying if I'm going to give you a squat, I need to know how to teach you how to squat correctly or it's pointless. Then you get to that exercise selection and execution. Then you look at the sets and reps, time under tension and the rest and understand how those parameters alter energy systems and strength qualities and adaptations and things like that. Now, later, learning how that nutrition fits in and then later, supplementation. That's not what they do. It's the other way around. They put fucking I got a pill for that. Let me have it talk to you about nutrition. And they have no fucking idea because in both of those cases you really need to know biochemistry and they don't. Then they write the program and then they think about teaching and exercise last. So they'll give somebody an exercise they don't even know how to fucking do correctly. Which just blows my fucking mind. This is the main thing that they're supposed to be really good at. Personal trainers are qualified to teach people how to fucking exercise. maybe so far away from that yeah oh yeah you've got colon cancer okay let me go I've got this I did this home study kit let me get we'll go get my tube with my fucking camera bend over and cough motherfucker you know it's like I just want to squat yeah that's the end of you so how how formal and how deep should a

What should the CT's biochem knowledge be? Okay, how far should, how good should it be? Or what's acceptable? What's baseline? Ah, look, you know what? If you can understand first semester biochem, you're probably better off than 99.9% of the industry. If you can, if you can get on a whiteboard with a marker, and that's my gauge if you know your shit. Whiteboard, marker, and you can draw it out. right okay what glucose turns into this goes here turns into this fires up this this fires up this okay if this doesn't happen what's it kicked out as if this doesn't happen what happens they just need to know that like glucose to atp free fat as to atp and you know if you're selling keto os or whatever you're charlton whatever you should probably know how ketones fuel the prep cycle too. Yep. Right? That is super fucking basic, super easy to learn, especially if you go to a course like ours where we teach you really in a really simple way and then we can make it more complex later. But you don't need to know like, oh, this is citric dehodogenase and this is a hydrolysis and this is a... You don't need to know all that transmutase and blah, blah, blah. You don't need to know that. You just need to know that it turns into this and this and this. This is what causes it. This is what inhibits it. And this is how you fix it. is how you measure it. That's all you need to know. Free fat ass, all that stuff. So if you just scratch the surface, AMPK, mTOR, maybe SIRT1, PGC1-alpha, ENOS, BOX, there's a few things you might want to know. You want to know the verbiage so you can talk to people. It's good to know the vocabulary because then you can talk to people. And the thing is, if you're talking to somebody with more knowledge than you, like somebody who is teaching other people, don't feel like an idiot asking this stuff, right? I can tell you right now, the people I learn from, I go to them and I'm like, holy shit, I fucking blew my scalp back, you know? I'm not even close to that level. That's my goal. Like, some people come to me and they're like, ah, you're my goal. I'm like, no, I'm not. Like, when you get to this level, your goal will be the guys I learn from and then my goal will be the guys they learn from. There's always some motherfucker that's smarter than you. But the thing is, when you go to educators, they shouldn't ever make you feel stupid. It should be like, you ask me whatever the fuck you want. Okay. They're like, you know, glycogenolysis. And you're like, you mean glycogenolysis? Yeah. All right, cool. Yeah. No worries, man. Everybody fucks that word up. It should always be positive and saying, cool, you're making an effort to learn. I'm going to help you. Yeah. Right? Yeah. So don't be embarrassed to just seek fucking advice and seek expertise because people will not, the true experts and the people that want to be educators will educate with no fucking judgment. But you have to seek it out. Number one, number two, get rid of your fucking ego. Like I said, there's always somebody with a bigger dick than you or bigger tits or bigger ass or better vertical jump or better squat. Just not better hair. Just not better hair. Not with you. Maybe me. you just have more of it mine's looking pretty good but like get rid of your ego you know get over that as fast as possible the easiest way to do that go get your ass choked out at Brazilian Jiu Jitsu you learn real quick to be humble as fuck like zero to hundred right don't stop learning keep working hard right don't overextend yourself don't set your own self on fire to help other people I could go out I've got a laundry list of things Most of it revolves around Have empathy, learn empathy really quick If you weren't innately born with that Help as many people If you help enough people get what you want out of life You'll eventually get what you want So go out to help people Money is a side effect of that Don't focus on the fucking money Just get really fucking undeniably good At what you do Get so good it's undeniable And they can't say shit to you that's why nobody says shit to me I'm not a dick I only call out people if they deserve it I have no ego I just don't give a fuck I'm getting a god damn tattoo on Friday of Deadpool's body with Rick Sanchez's head on it and anti-hero across the bottom so obviously I don't give a fuck you know just be a good person and do good things and help motherfuckers and you'll be sweet awesome So, is that maybe going to keep you forever since you've been seminar-ing and podcasting for like a week? I'm good. I just need some fucking air, man. So, I'm trying to like... You trying to air-con? You know how to use the electronics on those cameras shit It an Asian thing I telling you Should I come up Yeah Can I I telling you See Look I told you It's funny because like, like in my seminars I've always got a couple like Asian bros sitting here and I've got some slides, I've got that meme, the damn son meme, where it's like this kid's, this kid's school picture and it says damn son. And then I've used it so much it's getting old so I found one that said Da fuck it was a Vietnamese guy and I pulled it up in front of the like the head guy a fucking virgin active And he was like oh shit Totally racist get away with it because it's funny So muscle nerds specifically so what So I didn't even know about the mindset stuff that you were doing over the weekend. Yeah. The trauma and stuff. So what, like, how many courses do you have? What are they? What are you offering? Are we rolling? Yeah. Fuck, all that shit I just said, sorry. We'll cut that out. We'll cut that out. You don't have to, it's fine. Do what I'll tell you. We're not cutting it out. I was just going to say that. The first thing, you'll never listen anyway. Aaron will tell you, the first thing I say when I step out to start lecturing, if you're fucking politically correct or easily offended, you're in the wrong fucking room. I'm going to say misogynistic shit, racist shit. And you know why? Because the more we say it and make fun of it, the less power it has over people. Yeah, I agree with that. Right? It's just like this man in America, my black friends, they've taken the N-word and they've taken it for something like a horrendous meaning. And they take fucking ownership of it. And they're like, I'm going to take ownership of this word so you can't use it against me anymore. And that's what we gotta do. If you just keep pressing on like that, then you completely disarm it. And that's what we have to do. That's a really good thing. I actually screenshot the messages that you sent to me on the way to the boys. Oh, fuck. We were kind of like, oh, I've never gone on site for a podcast before. Yeah, how's the script? Aaron's organized it. I've never even met or spoken to this dude. We're just going to rock up at his place. And then I screenshot that, and James was like, I feel a bit better now. You're going to walk in. I have no fucking plans on. What's up boys? Yeah man, it's just like, it's only good fun. Like, if we stop being so fucking offended about shit, everybody will be alright. If you stop being offended and people try to offend you, you're like, okay. And then they're like, oh, well fuck. I got nothing else. You know? But look, the things that we do, we've got the foundation scores, It's just like a lot of nutritional biochemistry. And it's basically like, okay, I got a plate of food. I eat the food. What happens to it? Okay. How does it get, you know, in the portal circulation? How does it get into the cell? How does it get into the mitochondria? How does that get fucked up? What's the repercussions? It's a lot of biochemistry, but in a very easy to understand format. A lot of digestion simulations. We do a whole gut module. And then we tie that into stress and the downstream things. And then we also tie it into metabolic syndrome. It's a perfect. It's a perfect general population course if you want to know how their body's working, why they're fucked up from a digestion assimilation and metabolic inflexibility issue and how stress drives all that. Then we've got the program design class, which is our big one. You go through it a few times. A lot of the foundation is online, and then you get the course, but with the program design, it's the same thing, but you come through that one multiple times. Yep. So you do a three-day practical, another three-day practical, and then a two-day if you want to do it more advanced stuff and then you can come through it again and we want to make sure you actually understand why you're writing protocols the way you're doing it and we don't even talk about sets reps time and attention or rest until you've gone through it at least twice like we talk it's all exercise metabolism it's all like ATP CP you know ATP CP what's the who can tell me what the energy system is between creatine phosphate and once you go into the lactic glycolytic channel we teach that my kind of nice yeah you got a lot of circulating ADP and you can't recycle things you can turn that into it and being an ATP that has consequences right especially on your ability to make more energy so you have know that no one talks about it it's not taught right we teach it super important so there's a lot of little detail things in the energy systems that no one ever talks about because they talk about in three big classifications they break that down into power and capacity yeah and that's good but then you have to realize there's a lot of shit going on in between those things right so we have that and then we have a group call every week where we go over everything it 10 weeks long What else And then we got one that not about the food which is our trauma kind of psychology course The psychology of self-sabotage, getting to the root of why people have fucked up shit going on. And then how to recognize that, what you can and can't do as a trainer, because that's important. You can't just say, hey, this is what's going on. You should counsel people. It's all about building a referral network and learning how to get them the help they need. and also to be hearing like trigger things and seeing red flags, what you can and can't say to people. And then I talk about what happens with psychology and how that drives stress and inflammation and screws up your cells. Just do things like not having a good social network, being socially isolated, addiction, lack of community. There's a lot of things that can, you know, positivity versus negativity. and we show peer-reviewed research on how that drives your epigenetics and how that drives inflammation via the immune system and also chronic stress. And we do, we're going to start doing some, we do a lot of, you know, mental shifts where people will come and they'll spend the night with me and Zoe and I cook, we cook, we drink wine and get crunk, sit by the pool, we learn, we go train, and we do a lot of crazy shit. Yeah, it's awesome. We do a lot of shit going on and we do a lot of training. So that's the, to that 10 week, course, the program design one, how many hours per week commitment sort of thing that you would be thinking about? It's pretty cruisy because what we do is like, it started as eight and we were like, yeah, we've got some more shit we want to teach. Now it's ten. Soon it'll be twelve. Then we'll probably cap it off at twelve and then create other things from that. It's really cruisy. I would say you probably want a couple hours a week plus the phone call. now you don't have to be on the phone call I highly recommend it there's a lot of penis jokes and vulgarity and you know butthole jokes and stuff like that and then some hashtag science but everything is recorded it's time stamped and then like we've got probably 50 hours worth of calls over the last year and a half so if there's something you want to learn you look at it and you go oh they were talking about penises and buttholes I don't really care about that oh they're talking about metabolic flexibility here I can go over to you know 15 minutes in and I start listening there yep so there's that I mean there's legit like 50 hours with a shit plus the videos and the in-person time yeah so that that meets the whole to like something in for mine in terms of going on and getting further more educational stuff like your business around you know constant yeah online for us we've got training of a mentor in and all that kind of stuff. It's like, okay, how many hours can I put aside a week? What's the commitment? And then the biggest one, I think, is like, how much of this junk did I throw away? So seeing stuff that's specifically designed for personal trainers. Because like you said, no one's talking about biochemistry and that kind of stuff to that level within the fitness industry. So then if you want to go find that shit, it's like, well, I've got to go do tertiary units or whatever. There's all this shit in there that I'm never going to be able to do. The thing too is like it's weird. Like what I look for in the industry is where are the weird gaps I can fill, right? Yeah. So you either have people that are trying to talk chemistry and they have no idea what they're fucking talking about. Yeah. Or you have people like Ben Camp that's just fucking to the moon and back, right? And like I would take his course. Like now that he's done. I'm a hot play through it. I will probably take his course. I take everybody's course and I think the guy's brilliant. but it is over the top. So what I do is I look at that ton of stuff and I say, okay, cool. Let's get in between these guys who are too simple because they don't really know it and these guys who are fucking brilliant like Ben. I'm going to slide right here in the middle. That way they can do our stuff, and then when they look at Ben's stuff, it's going to now make kind of a fucking sense. They get this broad concept and they go, okay, cool. Now I'm ready for Ben's methylation. Look at the methionine homocysteine cycle. I don't teach any of that stuff yet because I don't have people that are at a high enough level for me to warrant saying, okay, you're ready. I don't want to create that and then guys take it and go, I have no fucking clue what's going on because they already do that with our foundation stuff. When they're really good at the basic, I'll write something like that. But in the meantime, when they're ready for it, they can go take Ben's stuff. So there are guys that we're doing it. You just got to know how to pair certain people's stuff together. Yeah, so the foundation stuff you can walk out of a certain form Yeah, you can get sir for come right into the foundations. We'll teach you what you need to know Typically we recommend you come to the foundations a few times So there is a reset fee but you get a lot of money off you get the videos forever and ever you get a forum So if you have any questions You get access to all of us myself Zoe Del Marge Shane the whole team We've got some new people coming on soon too. You have access to everybody. If you come to the courses, you get discounts on training with us and other stuff if you want to do that. So, but yeah, and look, we run our stuff like a family, like we're building a community. Like CrossFit has their community, right? We want to build something like that with the education stuff. So you'll see the same people come to the courses, and you'll see them actually, like, people will start talking at the courses. And the next thing you know, you'll see, like, this dude that you know will be in fucking London, like, staying with another muscle nerds coach. So we're building this massive network. And then different specialists, like, if I have to train this thing, I don't know. Okay, call that guy. And they exchange information freely. so it's like a real family a real tribe and that's so fucking important to us so how did you if you had to I guess kind of summarize from a point where you left the previous gig and went alright time to start Master Nerds what do you think you put down your success to because like everyone I know that's in the industry in our industry that's looking to personal development be a better coach knows who his muscle nerds is it's a recognisable brand it's working so how are you able to achieve that ok that's the exact same principle I told you earlier what's that? be good nope if you just keep learning and not accept you being second rate continue to learn and realize that there's always something to learn and there's always somebody else in the room smarter than you. And if that's not the case, then become the mentor in that room, but also occasionally go to this other room. See, I don't like the saying, if you're the smartest person in the room, you're in the wrong room. Well, what about somebody else who has to learn from you? So you need to be the smartest motherfucker in that room, but then a couple of nights a week, you need to go over to this other room and have some cocktails over there and be the dumbest motherfucker in that room. And that's how you learn And that's how you give back So that's my saying Now The thing is If you want to be good long term Like I said earlier Help enough people get what they want out of life And eventually you get what you want It's no mistake why I get all these opportunities Because I network like a motherfucker And I treat the right person Right people I treat nice people really well if you're a turd, sure, I'm going to call you out if you say junk science online I'm going to fucking call you out, it's nothing personal stop saying dumb shit if you're nice and you're doing the right thing Luke Tullock, very good friend of mine I got all the time in the world for that motherfucker right, so like we're going to do stuff together eventually, we're talking about it I would wake up in the middle of the night and I would drive 13 hours down to Sydney to pick that motherfucker up it's treating people like that in actually giving a shit. The reason we start when it's not about the food, we care about people. We know people have problems and they need help, so we want to do that. Keep helping people and don't worry about getting anything out of it. You will eventually get everything you want if you just focus on helping everyone you can, but don't let people take advantage of you either. Because that's prone to happen. And then on the side, keep studying. find out what your passion is and study it until you fucking hate it study it until you hate it back off find something else to obsess about for a while and when you feel like going back to that stuff you hate, go back to it and you do it again right? and that's how you get undeniably good and focus on one thing don't focus on being the crossfit of fucking education and CrossFit a fucking training where you're kind of okay at a lot of shit but you're not really good at any one thing. Right? I like it. Awesome. I like it a lot. This is good advice in any case. Wrap it up. So how do we find muscle nerds, yourself, all the Instagram handles, Facebooks? You can find muscle nerds at Facebook at Muscle Nerds. On Instagram, it's MuscleNerds underscore health. If you go to the other one, we locked ourselves out of it a while ago, so we won't answer you. I'm curious to see how many messages we get. Hey, I heard you on a podcast, and this motherfucker won't write me back. I'm like, I'm sorry. I can't get the account.

You can get me at Luke Lehman on Instagram, also on Facebook. Info at musclenerds.net. That's a good place to get to Dale and Zoe. If you have any questions on what we do, any type of pricing, when the seminars are, if you want us to come out to your facility and train your team, we do that stuff too. What else? YouTube. I don't know what the fuck's on there. My last video was me talking about the physics of cock push-ups. And how to program it if you have a little dick. I'm very well aware. I know that very well. The weirdest thing is I had to process that in my hand by visualizing how that would work. I mean, you've got to look... I mean, we've got to look at mechanics. You've got to look at the lever arm, and you've got to look at the forecrumb. There's a lot of physics involved. There's a lot. So yeah, I think that's it. I don't know, you know It's enough isn't that place to get in touch with you there. Yeah. Yeah, I'm just that YouTube cockpush ups Yeah, just yeah, come come touch me We're in Brisbane if you want to come to the brisbane is that's what you guys call it Yeah, I fucking love fucking love Brisbane. Yeah, it's fucking weather any day but we win with food you do win with food yeah awesome thanks again for having us man really appreciate you guys coming out especially coming out to do this in my home for the night yeah appreciate having us yeah it's been really awesome alright see you next time ciao