In this episode, we talk about the benefits of hot saunas, hot showers, and cold showers. We also talk about how to stay hydrated in a hot sauna and how to keep your core temperature up to 220 degrees in a sauna. We also discuss how to get rid of the cravings that you get when working out and how you can counter them with food and sleep. We hope you enjoy this episode and don t forget to leave us a review on Apple Podcasts and we'll read out your comments and questions! Timestamps: 3:00 - The benefits of a saunah 4:30 - How to keep warm in a cold sauna 5:20 - How much water you should drink 6:00 7:00- How to get enough sleep 8:30 - What s a good sauna temperature? 9:15 - How hot is too hot for you to do it? 11:30- How hot should you go in one? 12:15 13:40 - How often should you do it in the morning? 15:00 Is it safe to go in the sauna? 16:20 17:20- What s your favorite type of sauna type of heat? 18:15- How often do you go to sleep in the coldest part of the day? 19:10 - How do you need to warm up in the most during the winter? 21:00 | What sauna? 22: How hot can you get hot in the hottest part of your body temperature in your body? 23: How much heat should you should you get in your core? 26:30 | What is your core warmest? 27:10 28:40 29:40 | What are you getting out of your core by your core 32:30 // 29:00 // 32:40 // 33:30 Is it too hot? 35:10 | How much hot in a sauna 36:10 / 35:00/35:00 / 36:30/36: Is it cool in the worst? 31:30 / 37:10/37:40/38: Is your core cool? 33:00 & 39:40 / 39:20/40? 39:00 +40,40/40,
00:01:15.000But when you're craving something like that, I mean, there's a bunch of minerals and a bunch of good fats, and there's a bunch of good stuff in there.
00:01:23.000Yeah, it's hard to tell though, right?
00:01:32.000But the system of craving, I believe, is part of a natural human thing that we have that was meant to crave good things, but we abuse it because sugar in nature is meant to be safe.
00:02:27.000So if your core temperature is weighed down, you can...
00:02:32.000If you got off a stationary bike and your core was nice and hot and you went in there, you'd be lucky to get 10 or 15 minutes out.
00:02:40.000If you come out of an ice tub or you've been outside with minimal clothing, you could go in there for 20 minutes at 220. So it just depends on where your core is.
00:05:33.000So, your ability to deal with stress and breathe through your nose.
00:05:37.000I mean, everybody should be breathing through their nose, in their sleep, walking around.
00:05:43.000I mean, somehow we became mouth breathers in the last 200 years, and they're not sure why.
00:05:48.000There's a great book called The Oxygen Advantage by Patrick McDougall that he actually is on our board of XPT, but he kind of realized that our issues really stem from mouth breathing, chronic We're good to go.
00:06:26.000Yeah, but definitely gets your CO2 tolerant up, but the smaller volume helps your body become more tolerant of higher levels of CO2. But the sinuses themselves emit a gas that helps the lung absorb the oxygen, and that's what I've been led to understand.
00:06:42.000I had a broken nose until I was 40. My nose was useless.
00:07:12.000I always encourage people, if you have a broken nose, please get that deviated septum fixed.
00:07:17.000Well, you know, it's surprising if you start to nose breathe, even if you have struggle, because of that gas, it helps you open up.
00:07:24.000A lot of people, I mean, I'm not saying that you have that, but a lot of people actually will gain volume after a few weeks of forcing themselves to nose breathe.
00:07:33.000They'll actually start to open up all of that system.
00:07:50.000And if you can do your cardio and retain a nose breath, you have another gear.
00:07:57.000Because then when you go to mouth, it's like having a blower in your car or something.
00:08:02.000You open up the air, and it's a whole new game.
00:08:06.000So by being able to sustain a high output with nose breathing...
00:08:10.000And like I said, it's all about the tolerance for CO2. It's how much CO2 you can handle in your system.
00:08:16.000That's why altitude screws people up because the CO2 jacks up and they don't have a tolerance and then you get all wonky and you feel like crap.
00:08:23.000Yeah, and it's interesting you're talking about cravings, because one of the things that I've noticed since I've been, I cranked up the temperature in the sauna for the first week to 200 degrees, and I've been doing 210 for the last few days.
00:08:48.000Like, I have an addiction to ice, and I've, you know, recently I've been, just came back from Hawaii, and I'm, like, dealing with this ice machines broken down.
00:09:47.000I feel like there's probably several factors, because also I feel like when I'm really consistent with my workouts, I know that I'm gaining momentum, and I know like, ah, you know, I'm consistent, everything's going great, I'm in great shape right now, I gotta keep pushing this.
00:10:00.000That feels like, it feels like just positive results are being achieved, and you sort of get addicted to success.
00:10:08.000But also, too, the body, the adaptation, if you ever put yourself under some real severe stress in multiple days, the first day you feel like you're not going to be able to make it, the second day you're feeling like you really can't make it, the third, pretty soon the fourth day, the body's like, oh, this is the new house we're living in?
00:10:25.000Okay, well, we're going to adapt and modify, and then pretty soon you're doing even more than you were doing the first couple days, and you're not even feeling it.
00:10:53.000He ran a series of marathons all around the UK and he did one in South Africa.
00:10:58.000And he was on two weeks ago and he was telling me that when you first started doing it, like the first few were really hard, but then your body's like, well, this is what we do.
00:12:17.000But it just shows you that ability to adapt and what we can do.
00:12:24.000It's amazing how the body will just, when you push it and you keep, it'll just be like, it'll ramp.
00:12:29.000And I think for us in our new world that we live in, that seems so...
00:12:36.000Crazy, but probably in the past we were like, oh yeah, well we went all the way down to South America and we did some hunting down there and then we, you know, trekked a marathon or two per day and we came all the way back to Alaska, you know, like.
00:13:08.000We have an ability to adjust our breath so we can actually adjust how many times we breathe per motion where a lot of these animals are breathing for a rep.
00:13:20.000And we can do multiple steps in one breath, and so that's why we can outrun a horse.
00:13:27.000At the end of the day, you always see in the cowboy movies, the horse is laying dead in the desert, and the guy's still going along, but because those mammals are breathing, every breath is a rep.
00:17:24.000I mean, and I've had a few of those, I think, you know, that I've been exposed to in my life where there's guys that just – those are the guys that I always admired.
00:17:32.000I always admired the guys that just were – Right.
00:17:53.000Yeah, we have these preconceived notions of what it's like to be 30, what it's like to be 50, what it's like to be 85. And some people are like, yeah, you can fuck that.
00:20:26.000And I can promise you, you'll sleep better.
00:20:30.000Like everybody, we have a lot of sleeping issues right now.
00:20:33.000And I'm just like, well, people aren't tired enough.
00:20:36.000My daughter was like, oh yeah, having a hard time sleeping, and now she's been banging tennis balls seven hours a day, and I'll tell you, she's not having a problem sleeping now.
00:21:07.000Yeah, the melatonin was created in their retina from staring at the sun in the early morning light.
00:21:13.000I mean, they were up, they were moving, and they were up early, and they were going until dark, and at dark it was time to lay down, and then you just did that, and you were not, sleep issues weren't a problem back then.
00:21:26.000I'm learning from my dog, because my dog is up first thing in the morning when the sun is up, and then when it starts getting dark out, once he eats, man, he's just laying down.
00:22:30.000What about if you're going to lift something heavy?
00:22:32.000Do you think that you should warm the muscles up first?
00:22:35.000Well, I think if you set the thing up and you put everything on and you set it all up, you're already starting to warm up.
00:22:40.000And if you're psyching up and getting your brain ready to do something aggressive, I think that you've already, the adrenaline's already going and you got a lot of stuff.
00:22:49.000I mean, if you just get up off a chair and walk over and try to grab a giant bar with a bunch of weight on it and lift it, that might be a problem.
00:22:57.000But that wouldn't be, you would never do that.
00:23:00.000In nature, when you were going to lift something heavy, usually there'd be some lead up to it, whether you walked to the place that you were going to and you got the thing.
00:25:12.000The future of humans does not look so rosy when you really think about how we're slowly deteriorating, becoming these gelatinous balls of meat and tissue.
00:25:22.000And the bodies are connected to the brains.
00:25:24.000And so that's why we have some mind issues, too.
00:25:27.000Because at the end of the day, the bodies aren't functioning correctly, so it's not feeding the brain correctly.
00:25:32.000And so the brain, that's why we, I mean, I think that when you're really physically well, then your thoughts are physically well.
00:27:44.000No, I'm just saying, if 10's good, then 20's got to be even better.
00:27:49.000But I think part of it is the natural evolution.
00:27:52.000If you're sitting there doing time at 180 degrees and you can go in there and you're hanging out, And then just 20 minutes, it's 30 minutes, you might as well just try to turn it up.
00:28:05.000And my understanding is that the Europeans, I mean, you know, you look at a sweat lodge, and you, I mean, it ain't 180. You know, if you go into any kind of sweat lodge, if you go to Europe, all the saunas are much hotter.
00:28:18.000Like, it's like you go into a Russian, you know, steam thing.
00:28:21.000It's not like those things are, you know, I think that they're pretty conservative with it.
00:30:03.000And if you can build that tolerance up, and I think, like you said, hey, if you go in 200 and 220, and then all of a sudden you're at yoga, you're at hot yoga, and it's 105, and you're just like...
00:30:31.000I did a protocol that I heard on Dr. Rhonda Patrick's show, and it was holding a one-hour...
00:30:41.000A one hour straight at somewhere between 170 to 180. Whoa.
00:30:46.000So that's another, and if you do that 10 days in a row, I was doing it twice a day for 10 days in a row, and you're supposed to get like some 1600% hormonal boost, like your whole body just goes into this radical hormone boost.
00:31:01.000So 170 to 180, somewhere in that range?
00:32:17.000So when you suppress pain, you stop that healing.
00:32:19.000So you go on ice, you suppress that hormonal release of IGF-1, it's the healing hormone, and all of a sudden it's going to slow your healing down.
00:32:27.000So if you do it because it makes you comfortable, like, hey, if you've been running around and you're overheating and you're going to go on an ice tub because it feels good, that's one thing.
00:32:58.000And then they talk about growth hormone, that your body produces growth hormone in the heat as another one of the side effects.
00:33:08.000And so, again, from my understanding, and I'm not a doctor, so when I hear that, I go, well, then heat should be the thing you do because after every game, every football, every basketball player, every athlete goes right to the ice tub.
00:33:22.000And they go, if you're going there for comfort, Okay, cool.
00:33:25.000But if you think that that's actually the thing that's really going to bring you the best recovery, maybe heat's going to bring you the best recovery, but it's going to be miserable because the last thing you want to do after you finish a workout is go sit in a hot box.
00:34:32.000And the more you suppress the pain, no matter which way you do it, whether it's ice, pain pills, whatever it is, I believe the longer you extend the healing.
00:34:50.000Again, I would like a doctor and somebody to tell me that really has a study that they know, that they've really looked at, to tell me that that's really working.
00:36:55.000Well, that's why we want the intensity, right?
00:36:57.000So the colder it is, the shorter you have to be there, and the hotter it is, the shorter you have to be there.
00:37:03.000So if you're hanging out, so if you can get it down to 15 minutes, and three to five minutes, let's say three minutes in the ice and 15 minutes in the sauna, then all of a sudden, let's say 20 minutes around, then here you go.
00:37:17.000You got two and a half, three hours That's why 170 to 180, you do a whole hour.
00:37:23.000Yeah, but that's a whole different protocol.
00:37:26.000That was just one I heard about, and I just tried it.
00:37:30.000Part of it is because it's hard to stay in that thing for an hour straight at 170. I mean, that's not...
00:37:45.000Yeah, I'll listen to music or something like that, or a podcast, or get somebody else to suffer with me.
00:37:59.000When I'm on the road, I try to get comedians to come in the sauna with me at a hotel, and it's only like 150, 160, and they're like, I'm out.
00:38:33.000No, I mean, you know, what's interesting is, because I'm a surfer, obviously, everybody thinks, oh, you know all the surfers and your friends are the surfers.
00:38:54.000So in a way, I'm, I mean, I have friends that surf that come and do it.
00:38:58.000And we've definitely, there's been some influence into, I mean, surfers in general, at least the good ones are, you know, training and using these ice heat protocols.
00:39:09.000And so they're, you know, they're aware and motivated.
00:39:15.000But surfing in general is, you know, I mean, I don't even know what half those guys are doing.
00:39:57.000And it's true probably in every sport.
00:39:59.000And then, you know, I always say there's 1,000, you know, 20-year-olds, and then there's 530-years-olds, and then there's 250, 40-year-olds, and then there's like, you know, and then you just go as you go.
00:42:31.000That you have to have a good relationship with your family.
00:42:33.000You got to have love and you got to have good things with your kids and you got to have friends and you got to have your health and you got to sleep well and you got to be hydrated and you got to work out and you got to have your business thing.
00:42:46.000I think you just have to have all these things to really have balance.
00:42:50.000And I think if one of the spokes isn't tight, I think that's excellent advice.
00:43:07.000I think that makes a lot of sense and it definitely keeps your mind clear.
00:43:12.000You're not here, but there, but somewhere else.
00:43:15.000And I know I've dealt with not having all the spokes good, and I know how that feels, and I know when it's good, you're clear, you're good.
00:44:06.000Yeah, but I don't think he understood what I meant.
00:44:08.000I felt like someone like that, if they were really taking good care of themselves, getting the right sleep, eating the right food, getting a workout, all those things, imagine.
00:44:52.000Like, for overall enjoyment of life, that's not the way to go about it.
00:44:56.000Well, I think you have a blockage there, though, too.
00:44:58.000I think if you can't pull back and look at it from a distance when you're in it, I think you get too detailed and then you can't, you know, you can't be...
00:45:09.000I think it could be better because of that.
00:45:12.000I think maybe it'd be profitable, you know?
00:46:36.000Like, all of a sudden, you're over there.
00:46:37.000Well, you have to get used to it because I've been in them and driven them.
00:46:40.000And it's interesting how the body has to acclimate to the acceleration because you're used to that jolting, that shifting, you know, first gear, second gear, third gear, all that delay.
00:46:50.000It's like AC versus DC. You know, normal cars are like AC, a little gap between the power.
00:46:55.000And when you get that, you know, the body has to get used to the...
00:47:00.000I'm still not totally okay with not looking where you're going and just flipping it on autopilot, but...
00:47:04.000You know, I guess that's for the next generation.
00:47:08.000Well, that's fun on the highway, but, you know, I look where I'm going and I keep my hand on the wheel, but it is fun to, like, shut 10% of your brain off and just let the car kind of handle the speed.
00:47:32.000Like, just I'm only speaking that way.
00:47:34.000I just mean in the way of optimizing him, right?
00:47:37.000Optimizing him because he's so amazing that, okay, let's optimize your amazingness by making you be healthier.
00:47:47.000Take care of yourself so you can be around longer and maybe do more great things, right?
00:47:52.000So again, I'm just speaking personally about when you try to look at optimization, right?
00:47:58.000Like you're here, you only get so long, what are you doing?
00:48:01.000And are you really optimizing it by...
00:48:07.000Taxing the system and not getting all of it out of it that you, you know, but I guess in a way it's kind of like unhappiness, you know, people use that as a workout.
00:48:15.000So that's a little, that makes you tired and you get hungry and, you know, there's always that.
00:48:22.000Well, it's the choices you make, right?
00:48:24.000Like, sometimes you just get stuck in the momentum of the choice that you made, and it's very difficult to, like, take that pause and go, okay, am I doing this the right way?
00:48:32.000Maybe I need to just take some time to really consider if this is making me happy and how many years I'm going to be able to do this and sustain it.
00:48:40.000Yeah, well, that's a tricky thing, right?
00:49:36.000I mean, my mom took me, I was born in San Francisco and she took me when I was a few months old.
00:49:40.000I have a theory about people from Hawaii.
00:49:43.000There's a groundedness that they seem to exhibit that is universal.
00:49:47.000It's almost, you very rarely find completely frivolous, dopey people that live in Hawaii.
00:49:54.000They're not, I mean, I'm sure you find some people that are not that smart, but there's a groundedness that so many of them have because they're on a volcano.
00:51:21.000The guy's pretty interesting, and he does a study of why we gravitate towards being on the beach, why all the most expensive real estate is beachfront.
00:51:29.000And that something about when we stare at the ocean, they did all these studies where it just totally lights the brain up that our whole – something about the horizon and about the ocean itself that affects our whole well-being.
00:51:42.000And part of it, we don't even know why, but we're just drawn like why are we drawn there?
00:51:48.000Why do we – and it has an effect on our system.
00:52:17.000I know that when you're around dolphins and when you're around whales, and it's interesting, today I was in the ocean and I felt something was around and I could feel it.
00:52:29.000I just knew something was around and then it just...
00:52:32.000Five, ten minutes later, a big sea lion kind of popped its head up and went.
00:52:38.000But when you're around those animals that are in the ocean, you definitely feel a kindred spirit with them, unlike you do with land animals.
00:52:47.000You don't really have – I mean, okay, maybe a wolf or dogs because we were connected with them for 30,000 years.
00:52:56.000But – But with the sea animals, like I say, when the dolphins come around and you just feel some kind of – there's just some – and they've done some studies with dolphins, how they affect kids that have different – Yeah,
00:54:13.000You have a fireplace and you just watch the flames move.
00:54:15.000Well, the ocean has that movement and a – Sometimes I'll go to the beach and I'll do a headstand and stand and look at the ocean upside down, which is crazy because now the ocean is the sky and the waves are moving opposite to what your brain is used to.
00:54:32.000So it's something I'm doing when I'm bored at the beach.
00:54:38.000Do you think you could ever live in a city?
00:54:40.000I've stayed in a city for a little while before.
00:54:43.000I mean, I moved to Manhattan at one point.
00:55:32.000And people don't realize when they lived there, but when you're in a place with giant cement buildings that are tall, you're in fight or flight the whole time.
00:57:42.000So we wouldn't actually, that wouldn't be a place that, you know, and we can only handle so many people at once anyway.
00:57:49.000We can only have real intimate relationships with 130 people or something crazy.
00:57:55.000Yeah, it's like 150. What I'm fascinated by, though, is that these things exist everywhere and that cities exist in almost every single country.
00:58:06.000There's a place like a Manhattan or like in LA where everybody's just jammed in together.
00:58:10.000What is it about people that makes us want to live like this?
00:58:16.000Why are we attracted to that, well, the abundance, you know, and we're drawn to go where everybody wants to go, a little bit like sheep, you know, like we all go where everybody wants to go, opportunity.
00:58:29.000I mean, there's all these things that, you know, why does every city draw every young person from the countryside, right?
01:01:45.000You're going to see them at the store in five minutes.
01:01:48.000So either you work it out and you agree that you don't like each other and it's just like an accepted thing or you work it out and you get through it.
01:03:19.000You know, I think it has to do with, if you look at most places that cities have been created, it's usually some geographical design, some shape, like a good harbor.
01:03:31.000And obviously Honolulu is an incredible harbor.
01:03:37.000So that probably has a lot to do with the fact that it was developed like it was because of the nature of it.
01:03:45.000I used to say if you went to Rio de Janeiro and no one was there and you showed up one day with a boat and no one had built anything, it would be...
01:03:57.000If you showed up in Manhattan and you went up to Hudson and you pulled up onto that island, you'd be like, wow, this place is amazing.
01:04:05.000So most of these places, if you're in Paris and you went and the Seine went around it, you'd be like, wow.
01:04:11.000So most of the places where cities have been developed are amazing geographical locations.
01:04:17.000And then out of necessity, they were easy to get to with boat.
01:04:27.000There's something to do with being a strategic location as well.
01:04:31.000But yeah, I don't know why Honolulu, other than great for mooring and harbors and protected, real protected, all that Pearl Harbor stuff is very protected.
01:04:40.000And so that made it very easy to develop.
01:04:45.000If you didn't live there, where do you think you'd live?
01:08:01.000And the children of these rich people are often neglected, raised by their nannies.
01:08:06.000Parents aren't home, and they're just...
01:08:08.000So you have that contrasted by some of the coolest people ever.
01:08:13.000And you have some of the people that don't want to live in town, that work in the industry, highly successful, that want nature.
01:08:19.000They want nature and they want to be in there and they're willing to drive that coast highway every day and go to work in town just to have.
01:08:26.000The balance of being in the sanctuary.
01:08:29.000So, you know, it's what we always say, bright light, dark shadow.
01:08:32.000I mean, it's the nature of, it's what you get with it, you know, with the greatness you get is the, you know, the destruction that you get.
01:08:46.000Which kind of makes it – but it makes it great too.
01:08:49.000Like if you're – for the good group, you got guys – you go to the store and you got guys that are – that lived in Malibu for their whole life since they were kids.
01:08:59.000They don't – they live up one of the canyons and they're totally grounded and – And then you got right next to them some giant mansion with, like you said, kids that are neglected.
01:09:11.000But there's some good ocean there, and there's some good mountains.
01:09:14.000So for mountain bikes and ocean activities, it's pretty...
01:09:19.000The land stuff's always going to be tricky with the humans.
01:10:20.000So I've always been, I think I've had a thing in the back of my head like, besides highly expensive, but just living on the beach, it's like, no, I'll go to the beach, I'll be at the beach all day, but then I want to be away.
01:11:28.000XPT is, I would describe it as a kind of a, it's a lifestyle program that evolved out of what, how we live, like what we do.
01:11:40.000And so we started an experiential thing where people can come for like two and a half days and go through this, you know, get exposed to speakers and they do heat and ice and we do pool training and breath work and mobility.
01:11:52.000So you have conferences and stuff there?
01:11:56.000Well, I'll invite, you know, I would invite you to come and speak for an hour, or I'd invite Paul Cech, or we'd have somebody speak on longevity, or somebody speak on, you know, just...
01:12:08.000During the experience, we'll have a couple speakers talk on nutrition, fitness, wellness, career, whatever, just as something, as another piece of the element.
01:12:20.000And then, like I said, we have pool training, and we've been certifying trainers now to kind of help.
01:13:12.000Knowing how to move correctly, I think that's a big part of it because plenty of people hurt themselves, especially in the gym, without some knowledge of movement and form.
01:13:22.000And then I have a pool training system I developed, which is...
01:13:25.000Yeah, Gabby was telling me about that.
01:13:48.000That's crazy, but you're a fucking server.
01:13:50.000No, but I'm saying, but if you said, hey, we're going to take these masks and these fins, and we're going to swim this coastline where the waves are breaking on the rocks, and we're going to go for five miles.
01:14:01.000But if you said, hey, go down there and wear some swim goggles where you can't even see and swim in some murky water where you don't know what's in it and we're going to swim a mile down there and you're going to do that every day, I'd rather step on a rusty nail than do that.
01:14:17.000Because of my disdain for swimming, that kind of swimming, if it's in the surf and the waves, that's a different game.
01:14:57.000Well, the reason why we started it was because an opportunity to expose this stuff and share it with more people.
01:15:02.000We were doing it ourselves naturally, and then we'd have friends come, and they were like, this stuff's awesome, and then can I invite my friend?
01:15:09.000And then we realized that if we really wanted to expose it to more people and share it, it was going to be a limitation if everybody had to come to my house.
01:15:18.000Do you have like a website and everything?
01:16:54.000Because now you don't have to worry about momentum, which is what's going to pull your shoulder out, it's going to throw your hip, it's going to hurt your knee, where I can take a basketball player and I can run him through thousands of jumps, thousands, which at the end of, if I did that on land, he would be broken.
01:17:08.000He's already jumping too much in his season.
01:17:24.000Now, what kind of results have these athletes been experiencing?
01:17:27.000Well, so Joakim, in his career, and I don't know how many years he's been in the NBA, he came back after doing this dunking job, just using this as an example, and...
01:18:20.000Part of the reason why people only use their arms is because you use five times the oxygen with your legs as you do with your arms.
01:18:26.000So the legs are very inefficient for swimming, but yet they create a lot of load on your heart, which that can boost your breath holding.
01:18:34.000And so there's a bunch of other things that happen, but a lot of it is just that environment is very protective.
01:18:41.000So for recovery too, for like when somebody's got a hurt knee, hurt hip, hurt ankle, you can go in there and start moving dynamically We're good to go.
01:19:17.000When he gets on land, it's like a whole other game.
01:19:46.000So you get a stone, you run along the bottom, then you put it down, then your friend swims along the surface, and then when you go up, he swims down, grabs it, and then he goes along as far as he can, and you swim, and you just go back and forth until neither one of you can do it.
01:19:58.000So it was based kind of on that concept, but I wanted to expand that because that's kind of limiting.
01:20:04.000You just swim and you run, and you can't...
01:20:07.000Isolate movements and you're not working like you can with dumbbells.
01:20:12.000So now I shift dumbbells into the water and I have all different weights.
01:20:16.000So depending on your skill level, you know, everything we do.
01:20:18.000And that's one thing about everything that I'm involved in is it usually has to be able to be...
01:20:27.000For everybody to do it, it has to be old people and kids.
01:20:32.000In my mind, it's not viable unless you can appeal to everybody.
01:20:38.000A kid needs to be able to do it, an old person to really be valid, to really have legitimacy.
01:22:14.000We have a move called the gorilla where we're using 60 to 70 pound dumbbells where you're doing a curl press jump and you're jumping on the slope.
01:22:23.000So you're curl pressing and jumping with 60, 70 pound dumbbells depending on your size.
01:22:29.000We're swimming with 50 pound, 60 pound dumbbells.
01:22:32.000We're jumping off the bottom with 15 pound dumbbells.
01:23:10.000So I have about an 11-foot deep end, and then I have a slope so you can choose every depth all the way, and then I have what you saw in that last video.
01:24:19.000But because you have that stability in that environment, it totally supports you.
01:24:23.000So you can be, and go into ranges of motion that you don't have.
01:24:28.000Like, you know, you might not be able to go sink all the way down into a deep lunge on one leg and press out with dumbbells in your hand on land.
01:25:22.000Actually, the thing that we have right now that's probably the most kind of prevalent one, the thing that's happening the soonest, is we have a breathing app coming out.
01:25:33.000So we have a breathing app that has almost every different modality of breath work.
01:25:38.000And so there's some pretty cool stuff in there where you can go choose, hey, before I go to sleep or before my workout, after my workout, during my thing.
01:25:45.000So we have a pretty cool breathing app that we're working on as well.
01:28:41.000Like you can take a tape and measure your rib cage when you're fully exhaled.
01:28:45.000And then when you inhale, it should expand like, you know, three inches or more.
01:28:51.000For you to be really optimally breathing.
01:28:53.000And a lot of people, I mean, part of it has to do with the whole six-pack abs and what's aesthetically pleasing.
01:28:59.000But meanwhile, when you have a real nice set of six-pack abs, you're not able to diaphragmatically breathe.
01:29:05.000You're not able to use your diaphragm.
01:29:07.000You're not using your diaphragm when you have that.
01:29:09.000Yeah, because the tightness isn't allowing the diaphragm to push down the diaphragm and the pelvic floor actually squeeze your organs together.
01:29:21.000That is actually massaging the organs, which influences your digestion and everything.
01:29:25.000And it deals with a bunch of acid reflex and a bunch of other things.
01:29:29.000But when the abs are so tight that the stomach can't expand, the organs can't push this belly out, then you have a limitation in your brain.
01:31:52.000So by opening the rib cage and creating more room, that can promote your VO2 max.
01:31:58.000Now when people are hearing this and they're hearing breath work, folks who have never done anything like that, they really don't understand what you're saying.
01:32:42.000You know, like, any time, any movement in any air in and out is a form of breath work, right?
01:32:50.000And especially when you isolate the system and you're not doing it because of an activity.
01:32:54.000The fact is that when you use that system and you work it and you're not...
01:32:59.000Detracting from it by doing an exercise.
01:33:02.000If you're doing the assault bike where your arms are working and your legs are working, so all the oxygen that you're absorbing is going into your arms and legs.
01:33:09.000When you're isolated and you just do the breathing alone, now the oxygen is going into that system and that system is going to develop and get better.
01:33:17.000Then when you do your assault bike after you develop that system.
01:33:21.000So we'll isolate breath work and we'll just do it alone.
01:33:24.000Whether we're doing, you know, whether we're doing breath holds, we're doing some kind of apnea breath work, which is, you know, we can do a pattern where you're doing like you hold for 30 seconds, and then you breathe in for 15, and then you breathe out for 15,
01:38:11.000But whenever you go into any of those long extended stuff, and then those breath holds, anytime you hold the breath, then you get that CO2 level.
01:38:19.000And that's what gives you the angst to, you know.
01:38:22.000What's interesting because, you know, Wim's done like some record-breaking stuff and you have that free diving stuff where they scrub oxygen, you know, where they hyperventilate and scrub the CO2 and get that real low, but you have to be careful about shallow water blackout.
01:38:34.000So we don't really practice any of that stuff.
01:38:36.000We do more like a salt bike, jump in the pool and see how long you can hold your breath.
01:39:54.000I mean, it's one thing to go in a soft, something that has absorption.
01:39:59.000You know, like if you're running in the sand or you're running in the snow or you're running in some deep, thick grass or something that's got absorption.
01:40:08.000But yeah, you go run, you're 180, 200 pounds and you're running, you just pound everything.
01:40:13.000It's just seven times your body weight on the download.
01:40:16.000And then you're wearing a shoe and That's, you know, that's kind of deceiving you.
01:40:34.000I mean, these are, these are things, but I have a new, I have a cool bike that I just, somebody just gave me recently called a stand-up bike, which the company called Elliptigo, but It's a standing bike.
01:41:54.000I always question the damage versus the work, right?
01:41:57.000Like the pounding that you – and most – I mean, once you're a certain size, the pounding that you get, I think you can get all the cardio you want.
01:42:08.000You're doing the thing about when you're running, inevitably people go to heel striking.
01:42:12.000They're landing on their heels because they have a shoe that they – so they think they're getting – You know, they think they're getting protected because they're landing on something kind of soft, but it's still sending the, you know, that impact up your spine.
01:42:22.000And inevitably, anything you do and you come back and your back hurts, I have to question, like, is that optimum?
01:42:29.000You know, and that wasn't deadlift either.
01:42:33.000But what about your friend, the Muay Thai fighter?
01:42:36.000But he runs like very super short, short step, balls of his feet.
01:42:44.000And I would call it more like, I don't even know how to describe the pace, but it's a slow pace that you're landing on the toes the whole time.
01:42:53.000So it's not like a run, you know, a hard run where you're pounding.
01:46:18.000And the thing that I would consider if I ever had to do it again is that the atrophy from the initial problem is harder to recover from than you just going and getting a new one.
01:46:32.000And I think when people push it, you know, they used to try to push that stuff because they wanted to wait for the technology got better and they only last 15 years and all that stuff.
01:46:42.000But the atrophy that you try to recover from is harder to recover from than if you would have gone and gotten it done as soon as you needed to have it done.
01:46:52.000So the one you have now, you have to get it swapped out every 15 years?
01:49:06.000I mean, I could still surf, but I'd get to land and I was hobbling around like...
01:49:11.000My friend Maynard from Tool, you know the band Tool?
01:49:14.000Maynard is a jiu-jitsu enthusiast and he had to get his hip done and he fucked his hip up from stomping on stage because he's always stomping with one leg.
01:49:55.000Listen, I went to my knee, to get my knee worked on, and the guy goes, he saw my ankle, and he goes, and then he saw how much mobility I had, and he called in some foot specialists, and they had to take x-ray.
01:50:06.000They just wanted to see, because I have no metal in there.
01:50:08.000There's no screws, there's no nothing.
01:50:10.000I just let it, you know, it just bone grew.
01:50:11.000So every time it snapped, you just let it sort of heal itself up?
01:52:57.000When you lose your, and then you lose your ability to do stuff, and then you wonder why you're doing it, and if you're going to be able to do it again.
01:54:46.000A bunch of, oh, fast breaks where we're doing this one where we drop down, you run along the bottom with two dumbbells to the other side, you set one dumbbell up, you jump up, you bring one dumbbell out, you go back down, grab the other one, bring that one out and then pull both of them out and drop back down and run back out.
01:55:02.000We call that one fast break, kind of mimicking like if it was a basketball court.
01:55:05.000You'd run down, you jump up twice, run back, jump up twice.
01:56:24.000And there's an isolation to each limb.
01:56:26.000So we have an isolation so you can really see if the dexterity of your right arm versus your left arm and how strong it is versus the other one, how strong one leg is next to the other one, the ranges of motion and the mobility.
01:56:41.000We can do back flips and front flips, multiple.
01:56:44.000So you jump up and get a breath and then do multiple flips.
01:57:53.000So you never want to let – the problem with it is that you get – I tell people, I go, listen, probably in any sport, you get the most out of shape – During the season.
01:58:03.000You're in a certain kind of shape, game shape, but you're really not in shape because you can't have a regimented workout routine.
01:58:30.000So we have to do things to kind of exhaust the energy, but you can't be in a nice Monday, Wednesday, Friday pool training with Tuesday, Thursday, Saturday, you know, lifting mobility and yoga and whatever, you know, it's like you can't get into that kind of a rhythm and, you know, Right.
01:59:05.000You know, ride the mountain or do whatever you're going to do.
01:59:09.000But in that summertime routine, I have a group of guys, and we bounce everything off of each other.
01:59:16.000So we'll do 10, and he'll do 10, and he'll do 10. I'll be like, yeah, that was good.
02:01:04.000The pool's real, you know, the interesting thing about the pool is that it doesn't get, you don't get muscle soreness because of that compression.
02:01:11.000So you don't get that, like, wow, I'm sore.
02:01:13.000You get it, you go, almost every single person that comes, I always say, you know, you got to call me and tell me if you fell asleep at lunch.
02:01:21.000And every guy, every person, you know, I was in the thing and just in their desk at the work or whatever, just fall asleep, like, guaranteed.
02:01:31.000And some guys, you know, oh, I fell asleep for an hour.
02:01:34.000I saw 20 minutes, 10 minutes, you know, but everybody, nighty-night.
02:02:37.000So the water temperature, the oxygen load, the psychology of being underwater with weights, the workload that it's taking, all those things play into just full, thorough exhaustion.
02:02:51.000And nothing I do exhausts me more thoroughly and yet more...
02:03:08.000I'll be a little like, and if I move wrong or something, I'll be like, oh, you feel like something, you tweak something.
02:03:14.000So this allows you to do this six days a week?
02:03:17.000That's one of the reasons why you can do it so often.
02:03:18.000Well, it actually helps flush the other days when you're doing other land training.
02:03:22.000So it actually helps support your – but no, I mean, we're not doing – we're doing pool training probably every other day.
02:03:28.000It's just I end up turning the kind of – I love being in the pool so much that we do a thing called surf and turf.
02:03:35.000So we have surf and turf where you're doing some sort of burpee press, some kind of lifting on the deck into the water, and then a routine in the water, and then back on the deck and back in the water.
02:04:42.000I actually did a thing on Hawaii called the Hawaii 500. We called it the Hawaii 500. We started on the south point of Big Island, and we biked across the Big Island, so 125 miles.
02:04:51.000Then we paddled to Maui at 38 miles, and then we biked across Maui, and then we paddled to Molokai, and then we biked across Molokai, then we paddled to Oahu, then we biked across Oahu, then we paddled to Kauai, then we biked across Kauai, and we did that in five days.
02:05:46.000I didn't want to do it, and he suckered me into it.
02:05:49.000And he said, because I was like, he had other plans, because he was an operator, and he's like, he wanted me to go in this race, and it's a four-man team.
02:06:03.000You start in Oceanside and in Delaware.
02:06:05.000And so you bike across and each guy just goes like 45-45-45-45 and then you chase the other guy when he's riding and you get out and then you just go full bore as hard as you can for 45 minutes and the next guy gets on and he goes.
02:06:17.000But you're riding in the car chasing the other guy and you do this day and night, right?
02:06:21.000You're doing it day and night and The first couple days, we felt pretty sick.
02:07:08.000Then I'm like, then you just, you know, I don't want to go in and do the same lifting routine day in and day out.
02:07:14.000It's just not, I prefer creating new stuff and making it interesting and having that, the distraction of the challenge of something new and keep me interested.
02:08:28.000I've done—the thing that I'm crazy about right now is I'm crazy about dry needling.
02:08:33.000That's the thing that has been the most profound—I mean, I've done shiatsu and acupuncture and the thing and just—I mean, you know, and rolfing and I've done the 10 series— I've had all those different modalities,
02:08:51.000but dry needling has been, you know, and then I have another person that just does, and I don't even know what art it is, it's just massage, and she just is able to understand the tissue, and she's relentless, and won't leave it until everything releases,
02:10:47.000So when I run into things that are effective, I cherish them because I know that – and the problem is you have a high bar because when you've experienced great work – You just, you can't, you go get somebody who does a little mushy mushy,
02:11:03.000and you're just like, I don't have time for that.
02:11:06.000I'll lay still for three hours if I know somebody knows what they're doing.
02:11:10.000But I won't be there for 20 minutes if somebody, if I feel like it's like, You're half-assed now.
02:11:45.000When you're good and somebody really knows what they're doing.
02:11:48.000That's why I say more about the people than the technique.
02:11:52.000Yeah, yeah, yeah, but give me the person.
02:11:55.000But that dry needling is the most effective of any of the stuff that I've used.
02:12:03.000And this person is in California that you use?
02:12:05.000The girl that helps me is in Hawaii, but they teach in Colorado.
02:12:11.000It's actually a technique that they developed.
02:12:14.000Some guys that were studying pain, from my understanding, they were studying pain.
02:12:18.000And so what they did is they had all these people that were injured in different areas and then they injected them with different solutions and they injected them with like a placebo and like saline and Novocaine and all kinds of different things and everybody got better and what they realized is that it was the needle.
02:13:01.000This is to get the soft tissue to release, but they'll take stuff that you've had that's just like a cable somewhere or a knot or something that just won't release.
02:13:12.000But it's back to that no pain, no gain.
02:14:13.000Like, if it's super acute, then you need somebody to go in there and put the jackhammer on it.
02:14:22.000But if it's not acute like that, just the normal maintenance and actually preventing the stuff from getting to a point where you really need to get the work, the sauna is magic.
02:15:45.000I got a regular sauna just because the protocol that Dr. Rhonda Patrick was talking about for those, I guess it was, was it Norway that did those studies?
02:16:28.000And you know, yeah, I do that all the time.
02:16:30.000In fact, we incorporate ice into training.
02:16:32.000And so one of the things that we do is we'll three quarters into the training, we'll just pull out right when you start to kind of lose some of your juice and you'll go do like three minutes and come out and then try and you have another gear.
02:16:43.000So that's another little thing to incorporate ice within that system, or we'll do ice as we train, as one of the stations.
02:16:51.000Imagine doing a circuit, and one of the stations is, you know, we were doing a horse a couple months ago, last season maybe, but we were doing like an iron horse where you're standing in a horse position with your arms, and we'd stand in that position for 10 or 15 minutes.
02:17:07.000What is a horse position with your arm?
02:17:30.000So, I mean, there's always, like I said, there's always a little, you know, a little hook to give it, but the ice to incorporate it within your training, I think is phenomenal.
02:17:40.000Like people, that's why I question warming up because people go, oh, warm up.
02:17:44.000How about do three to five minutes of ice and then go start all your cardio and start to train, right?
02:17:47.000Where your body would just be freaked out.