Luke's Personal Health Transformation

And that's where I was when I first started working on this stuff. I remember being, I think Zoe and I were in Byron Bay, which is about a couple hours south of us, right? And we were out at the beach, and I woke up one morning and I said, okay, my blood pressure is like 145. My waking heart rate is like 78. I'm going to get my shit together before I have a fucking heart attack because that's what's going to happen if I keep on this track. Now, it's not going to happen today or tomorrow, but in 10 years from now, who knows? Who knows what's when it compounds over time? I'm 40 years old, so I don't have the resilience I had when I was in my 20 to abuse my body. So I went out and I would run or not run. This is a slow jog, 9 to 10 seconds, and I was already at 180 beats per minute. And then I would walk. I would walk for 5, 6 minutes, and it took that long for it to get below 130. So that's what I did. I did fucking like seven to nine second slow jog intervals for an hour. And I had to do that for a while until I got back home and could use the treadmill and kind of do the steady state walking. But what's interesting is that it takes about four weeks to start really getting the bulk of those adaptations. And by week six to eight, you're pretty much maxed out unless you keep running harder and harder, which if you're interested in strength and power and hypertrophy, you're probably not going to want to increase your performance in the aerobic work any more than that. Okay. And then once you get there, so let's say your blood pressure goes down to 117 over 77, which would be really good. Let's say your resting heart rate gets down to 58. That would be really good, right? Once you're there, then you can just start pulling aerobic work out and you now adding your tapatas and your HIIT training and your, you know, giant sets, add the stuff in then, because you're going to get a lot more out of it. Right. When you, um, when you went through this, did you lose much, uh, size? Would you say, would you, I mean, like body fat, I guess, would have come down a little bit. Um, do you think you lost muscle tissue doing it or do you think you could retain it? Well, if that's, I did lose muscle tissue, but I wanted to, because like in the last three years i've sat around 112 to 118 right and it got to a point where you guys know how it is you can't buy shit off the rack everything has to be custom tailored you're buying you got a 30 36 inch waist but you're buying 40s and having somebody bring them in or just wearing a belt because you can't fit your legs into them yeah it got to be a pain in the ass right so and then there's a lot of thought process out there with the doctors that I know that say that your BMI is important, even if you're big and jacked and you think you're fit. Right. So the larger you are, the typically in nature, the faster you're going to die, right. The higher your case of all cause mortality. So I started thinking about that and I said, you know, fuck, I'm having a midlife crisis. Um, I'm going to go ahead and start working on this. Now I'm going to try to get into the nineties, which for me was very difficult with all the running and all that. And I think I got down to like one Oh four, one Oh five and it kind of stop. And then I looked and said, well, all of my markers look really good. What the markers that don't look good now are that my strength and my power is going down and my size going down. Cause I wasn't, I wasn't emphasizing that. So I was barely lifting maybe two times a week and I was doing mainly gymnastics work. But what's been interesting is now I haven't really done any aerobic work in last year and my blood pressure still sits below one 20 over 80. So it sits below that. My resting heart rate is usually about 54 to 56. My HRV is usually in the 70s. So all of those numbers still with 12 months of not even training and either stuff look really good. And I've been doing more anaerobic work. And what's happened is my anaerobic work and my work capacity has gone up tremendously. So I can go in the gym and hammer it in the gym. And I don't even get tired. Okay.