Balancing Aerobic and Anaerobic Energetics

you mentioned uh just a quick one balancing out the energetics what do you mean by that well let's let's take a typical pollock and trainer and three, two, one wave loading and fucking airdyne sprints. And that's all they do. They've been told that aerobics are stupid. They're going to make you fat and slow in a week. And none of it is founded in any type of science. Uh, what was the other marathon runners or have a high body fat percentage? No, they don't. If you look at marathon runners are fucking shredded. Now they're not big. They're not like, they're not going to want a fucking bodybuilding show, but they're fucking 5% shredded, right? Doesn't mean you need to do a marathon. But if we think about all these adaptations, if I'm constantly doing really high neural work, lactate work, lots of sprints and things like that, you're constantly putting yourself into a sympathetic state, right? Your body, when you get on an aerodyne and you do 30-second HIIT intervals, your body doesn't know what you're doing and you're doing it for fitness. It thinks you're being chased by a fucking animal. When you go to a squat and you're doing sets of three to five and it's a lot of neural work, your body thinks you're wrestling a fucking animal. And there's nothing wrong with that if the other 23 hours of the day you're doing things to put yourself in that you're doing lease mode shit to put yourself in a parasympathetic state but if you do that and all that neural work and all that really high intensity stuff and then you go and you're beasting life and you're not ever getting a break you fucking eight-year-old smoking crack i don't know your dog got pregnant or something and whatever the fuck is going on like you're always in that jacked up nervous system state and you're not getting any relief so you know probably the best thing for you to do is you know what's the definition of insanity doing the same thing over and over expecting different results okay do the opposite go do some aerobic work and see how if you can't sleep do four weeks of concentrated aerobic work and i'm talking like 60 minutes a day even 130 beats per minute and you'll fucking sleep like a baby after a couple of weeks of that if you can't shit right go do the aerobics for two weeks get those metrics really good your heart rate will go down your blood pressure will go down your hrv may or may not go up there's other factors with that like most people are walking around with the subclinical infections in their guts and things that are causing their nervous system to be jacked up but um or they've got you know early childhood traumas or some type of issue where they get mommy daddy issues which can keep the hrv down as well which is why we promote counseling and teach a course on that not to teach a course to counsel but how to find help um but yeah it's it's looking at this and saying all right i don't want to be an anaerobic machine i don't want to be an aerobic machine i want to be somewhere in the middle and depending on my activity or my sport i want to lean one way or the other yes it's like with mma if you do we do teach a modified cooper's test with that you get on a piece of equipment you go for 12 minutes as hard as you can you look at distance you look at maximum heart rate you look at your average heart rate if we and then we can do a one minute after that we can look at heart rate recovery now if we take the average heart rate and divide it by the maximum heart rate that's going to give us a percentage and so for fighters that percentage seems to be best somewhere around like 83 to 85 That means you have enough anaerobic to create power, but you have enough aerobic to have power endurance and to maintain that level throughout three to five rounds. If you go really high above that 83% to 85%, then you start losing power because you're getting more and more aerobically dominant. If you go below that, now you're losing endurance. So there's a sweet spot for every sport, and that's what you have to find. Now, I personally would rather my general population clients be on the high end of that percentage because the aerobic pathway is your pathway for life. That's what fucking keeps you alive. It's your anti-aging pathway. The majority of gen pop that come to us, they're worried about anti-aging and longevity and being healthy. So we will keep them on the high side of that. If I have a general pop guy who says, oh, I'm going to do this charity boxing match, cool. Now what I'm going to do is I'm going to get off that stuff and I'm going to drive him down a little bit so that he's back in the percentage he needs. right so everything can be if you can quantify it then you can train for it and you can everything is everything is trainable so i guess it was the balancing the aerobic and the anaerobic work was right that's what you're saying and what happens is when you're too anaerobic your bioenergetics don't work well and you don't oxidize things correctly you get locked into this kind of high i don't want to i don't want to say lactic acid pathway because that's not technically correct but most most people that are hearing this will understand what i mean where you're doing a 12 rep max and your legs are on fire at rep three or four or like you walk up a flight of stairs and your legs are on fire that's common but not normal you should be able to walk up a flight of stairs without feeling any burning unless you're walking upstairs with like 100 kilos strapped on your back absolutely yeah absolutely all right very good okay so rewinding back to um the gut and uh you know what what we can actually do let talk about you mentioned fodmaps and are there some general aside from elimination diet and I guess identifying what foods are problematic are there some sort of sweeping guidelines that we had Dr. Tom O'Brien on this morning talking about the spawn of Satan himself, gluten, and well, wheat and everything that flows on from wheat, and the fact that most, well, everyone should avoid it, like it just has no place in the body. So, like, do you have some foods that generally you like to avoid as a rule of thumb? Not really. I mean, I'm not – I used to hate on gluten too, and I love Tom's work, but I don't think everybody has to avoid gluten, and it's impossible these days to avoid it, right? Yeah. But what I do – I do agree that you should limit it. Like, you shouldn't purposely be just, you know, a joke I have when we go out to eat and when, like, some of my staff members are gluten-free, and they'll say, I'm gluten-free, and I'll ask for their gluten, I want to give me extra gluten, right? Because it makes everything taste delicious. Yes. Gluten load. But, yeah, you should probably avoid it as much as possible, but it's not going to fucking kill you, right? But the majority of the issue, again, rolls down the stress. You have stress. You have poor gut function. Yes, gluten is inflammatory to the intestinal tract, but so are some fatty acids and some other proteins, right? So that's, you know, if your body is in a more anabolic recovery state, then gluten becomes a non-issue unless you have a genetic issue with it, some type of colitis or, you know, Crohn's. Or if you can't, or if you're like just over consuming it, which most people do. They wake up and they have gluten for breakfast, gluten for lunch, gluten for dinner, gluten while they're watching TV. And yeah, those people should probably remove it from their diet for a certain period of time. But, man, if your kid is eating a – if you go with your kid to a fucking birthday party, are you going to be that asshole that goes, oh, is this a gluten-free cake? My kid can't have it. Yeah, fuck off. Just eat the goddamn cake. Well, I mean that's what Dr. O'Brien was referring to is essentially there's a threshold that you pass. And given the weight of environmental toxicity and all the other stress that we carry in our lives, the body's ability to withstand constant exposure to wheat, that's where the issue is. But I guess if we're looking at all these other factors that you're talking about, managing stress, you know, generally eating quite well and living in a relatively low toxic environment, well then, yeah, sure. And would it be something that you would do for that least mode? Would it be, would you say sort of take? I'd do an elimination diet and pull that out a little bit, you know. But you know what people tend to do? Like if I go on a gluten-free diet, I'm at the perimeter and I'm buying meats and veggies and fruits. Yes. I'm not getting like gluten-free fucking brownies. And that's what people do. Yeah, dude, yeah. And there's a lot of stuff in those that is probably potentially worse than the actual gluten, right? So, yeah, like people go, I can't afford to eat gluten-free. Well, stop fucking buying gluten-free treats because you shouldn't be fucking smashing those anyways if you're trying to lose weight. Yeah. Right? Oh, very cool.