On this episode of Train By Day, Joe Rogan Podcast by Night, All Day, we have Keith Weber on the podcast to talk all things beach running. We talk about the benefits of working out on the beach, how to get in shape in the sun, and what to do if you don't like the way Joe works out. We also talk about why the beach is a great place to workout and why you should live by the beach. Joe and his wife love going to the beach and spending time on the sand, so it's no surprise that they love working out there. Keith also talks about how he got into running and why he thinks you should run in the sand. We also discuss how you can get into running, how you should train to be able to run, and how to improve your running. Joe also gives some great advice on how to start running and how you don t need to hurt yourself to be good at it. If you like the show, please consider becoming a patron patron and leaving us a five star review on Apple Podcasts! Subscribe, Rate, and review the show! It helps us tremendously! Thank you so much for being a part of the podcast and supporting the podcast! Cheers, Joe and the team! See you next Monday for another episode of The Joe Rogans Experience! <3 - Joe and Coaching by Day by Day! - - All Day by Night - Train by Day, Train by Night by Night - By Night by Day - By Day Thanks for listening to the podcast by Night? - Joe & All Day? (featuring Keith Weber - Training By Night, all day, by Night and All Day all day by Night?? - What's a good day by Day? - What do you need to do to be the best of it? - How do you feel like you're getting the most out of your day? ? - How to get the most of your best day by you can be the most rest and the most beautiful day by the most productive you can do the most you can workout by the best you can feel the best possible day by your best at your best in the best place you can rest so you can sleep the most efficiently and most of you can have the most chance to sleep the bestest possible day in the most time you can achieve the most amount of rest and most rest you get the best night possible?
00:00:59.000Well, I thought I should, just in case I forget something.
00:01:02.000What would you want to bring up that you had to write down?
00:01:06.000Well, you know, I thought I'd be really nervous and I thought maybe there'd be some important stuff I forgot about.
00:01:12.000There's some parts of the video that are really hilarious that I didn't want to forget to mention because I've looked on the internet about some of the comments people put and most of them are actually positive, the ones I've read.
00:01:26.000And there's a few that are quite hilarious.
00:01:29.000The most hilarious ones are obviously the negative ones.
00:01:33.000Yeah, the closer you can get to this thing, the better, because it's very directional.
00:02:20.000The thing that blows me away, we always go on holidays at least two or three times a year to a tropical place because my wife and I and the kids love the beach.
00:03:05.000I've never read anything on running because there was a great comic named Bill Hicks who used to make fun of Jim Fix, the guy who had the running books.
00:03:21.000It's amazing because we're in Venice Beach right now and a lot of people run in Venice Beach and I totally get why runners get a bad rap sometimes because a lot of people are running that really shouldn't be running.
00:04:15.000Maybe learn how to do a push-up properly.
00:04:18.000All those basic old-school exercises are so powerful.
00:04:22.000Do you deal often with people that are starting from scratch?
00:04:26.000Because that seems to me to be a very daunting proposition for some folks who have been kind of couch potatoes their whole life, and then all of a sudden they're like, you know what, goddammit, I want to get fit.
00:04:36.000Like, I have a buddy who's really big, and he's been telling me lately, he does a lot of shooting competitions, like he does those tactical things where you run through a maze and you have to shoot at targets.
00:04:57.000You know, you got your average everyday pattern, you get up in the morning, you eat some unhealthy shit, you go to an office, you sit in a cubicle, whatever you do, it's really hard to say, today after work at 6.30, I'm going to go and do jumping jacks and push-ups and chin-ups and I'm going to get my shit together.
00:06:27.000That's absolutely giving it everything you have.
00:06:29.000So it's kind of the perfect length of a hill.
00:06:31.000It kind of taps into that mid-range energy system.
00:06:34.000And there's mornings, every morning in the summer, there's a group of women If this playground nearby at 6 a.m., like 20 of them doing boot camps and push-ups and burpees and things like that, you'd never see 20 guys doing that.
00:06:54.000Like just on their own will and desire to be in good shape, most guys, unless they're professional athletes, if they're just the average guy that wants to look good and be like that guy in the fitness magazine, They don't like being in public,
00:07:59.000Because they've sort of changed people's gaits.
00:08:01.000With these shoes, with this big fat pad near the heel, which is really unnatural, correct?
00:08:07.000Like, the way the foot is designed, you're supposed to land on the ball of the foot, and the foot is actually supposed to act as a bit of a shock absorber to slowly decelerate your weight, and that is how a natural gait is supposed to be performed when you're running, right?
00:08:21.000Yeah, and there's actually, there have been studies done where they've taken people and they've blindfolded them and looked at their gait patterns, And then they've put these big runners on and they have a very similar gait pattern.
00:08:34.000It's almost like you take away that sensory ability of all those thousands of nerve endings in the bottom of the foot to actually feel what's going on so your body subconsciously puts the brakes on and makes you heel strike.
00:08:46.000Yeah, the heel strike thing really didn't happen until, what was it, the 1970s or something like that, when they came out with those running shoes?
00:08:53.000Isn't it amazing that they virtually changed the entire country, or really all over the world, the gait of people when they run by putting a big fat pad on the heel?
00:09:12.000But there are a lot of people that, even if they started running in a perfect scenario with the right shoes and everything, if they're not strong enough, it's going to lead to some problems.
00:09:57.000And you're doing this workout, and at the beginning, it seems like, wow, this is not that hard.
00:10:02.000But then a minute in, you're like, holy shit, how long is this going to be?
00:10:06.000And then you realize that just one kettlebell, just one simple 35-pound kettlebell, if you follow your workout, you can get an absolutely brutal routine in.
00:10:17.000Yeah, it's kind of, for me, it's a measuring stick.
00:10:22.000I like to use my video at least once a month to test myself, make sure I'm not getting lazy or kind of starting to fall off the rails because I'm just like everyone else.
00:10:32.000If I don't stay with it, I can get, you know, a little bit lazy.
00:10:35.000Yeah, everybody can if they don't have some sort of a goal, right?
00:11:29.000And I had seen, I'd been teaching kettlebells by the time I made that first video for at least three years.
00:11:34.000And I'd seen what these, again, mostly women, housewives that were coming fresh off, not exercising, and what they were putting themselves through.
00:11:43.000And they weren't getting hurt, they were just getting in really good shape.
00:11:46.000And so I thought, I'm going to put a video together like we do in class.
00:11:50.000And I did have a lot of requests from people saying, make a video.
00:14:22.000So these were just sort of to supplement his training.
00:14:26.000But I think it was a little much with everything else he was doing.
00:14:31.000But I think he won his next fight, so maybe it helped.
00:14:33.000That is a big issue with MMA fighters.
00:14:36.000It's like doing just the right amount.
00:14:38.000Like you don't want to do too much so that you're burnt out when it comes to your skill training later on the night.
00:14:43.000Like when it comes to like technique, martial arts technique.
00:14:46.000But a lot of guys do like to do their strength and conditioning first to wear themselves out so that when they do their sparring, they try to be more technical because they're already exhausted and they can't use strength.
00:14:56.000There's like two schools of thought when it comes to that.
00:14:58.000You know, there's like one school of thought that says you should roll really tired.
00:15:03.000And then there's another school of thought that says you should do all of your strength and conditioning after you've done all your technique work.
00:15:09.000So your technique could be Like, as sharp as a razor.
00:15:12.000And then after, you can worry about getting sloppy when you're running up hills.
00:15:58.000I think it was one of those things that probably sat at the back of a gym and hadn't been touched in 20 years because no one knew what to do with this.
00:17:19.000I think, why is everyone telling me this?
00:17:21.000But the key to that program was you're supposed to take a before picture.
00:17:25.000And I remember my wife took a before picture of me in the middle of winter, you know, didn't have UV light for four months at least, and I looked horrible.
00:17:45.000Because, like I said, I'm just like everyone else.
00:17:48.000I can fall off the wagon pretty easily, but...
00:17:51.000So you took this before picture, and then you did the challenge.
00:17:54.000Yeah, and then I fell in love with the whole Bill Phillips muscle media concept and read every magazine cover to cover, and I sent my pictures into muscle media, and I didn't win anything.
00:18:07.000I might have won a sports bag or something like that, but the after pictures were quite...
00:19:57.000Like, you'll have people doing these triathlons that are in front of you for most of the race, and they're huge, and they don't have the typical athlete body type at all.
00:20:08.000And they're just like thick guys that should be playing rugby or something like that, and they're still fast.
00:20:13.000So they must have a powerful engine under there to cart that carcass around that's 50 pounds heavier than me.
00:20:21.000And also probably heavier than it should be, right?
00:20:24.000I mean, there's a lot of people out there that are in really good shape, but they're fat.
00:20:34.000But that fucking guy doesn't get tired, man.
00:20:36.000You roll with him, he knows how to conserve energy, and he's under that belly, he's strong as shit.
00:20:41.000Like, his core and his legs and everything, he's very physically strong.
00:20:44.000But he's just got a lot of fucking pizza in his body.
00:20:50.000Yeah, actually, I was thinking about that the other day.
00:20:54.000Because people ask me a lot about what I eat.
00:20:56.000I don't think I eat particularly crazy in terms of discipline until I hang out with someone that I always wonder about.
00:21:05.000And I won't say any names here, but there's a couple of buddies I have that do triathlons, they're working out all the time, they're doing stuff, but they got a little bit extra.
00:21:15.000And so all I need to do is go for a bike ride with them.
00:21:19.000We're going to go for a two or three hour long bike ride to find out why.
00:21:23.000And during these bike rides, these guys will consume, like I'm not even hungry and we're into one hour of the ride.
00:22:03.000You know, there was some study recently about rehydrating, and they were talking about how much more people rehydrate if they're around things that taste good.
00:22:13.000Like if you have sugary drinks, like a Gatorade-type drink, how much more you'll drink than if it's just water.
00:24:49.000When I took the course initially, there was a lot of, again, studies from Asia that indicate, like MRI studies where they're taking an MRI of a person's brain and poking needles in different points and they're showing like Major brain activity in different parts of the brain.
00:25:05.000I've never understood it, but I've always looked at it curiously.
00:25:08.000Because I'm like, wow, so many people for so many years have been sticking needles into themselves.
00:26:10.000They've figured out some way to tap into your endorphin system in some major way so that you get a big reward when you do like a long yoga class.
00:26:18.000It's a very peace sort of inducing movement or a series of movements.
00:28:36.000So there's a bit of wiggle room there.
00:28:37.000But I think a lot of these people that do it all the time, and the people that are real hardcore Chinese medical practitioners, I think they almost have a sense of where the energy is.
00:28:48.000Did you ever see that movie where Steven Seagal was in a coma for a long time, and they put some acupuncture needles in, and he came out of that coma and started fucking people up?
00:28:56.000He gave himself the acupuncture needles.
00:29:03.000When we took our Chinese minute, we took a few courses, but the best one we took was at the nearby university, right where you did your show.
00:30:16.000There's the type that you stick on the end of the needle, and then there's like a big long stick, like a big cigar, and you light the end of that, and then you wave it over...
00:30:25.000There's a major energy point on our belly button.
00:30:27.000And that's actually a forbidden point in Chinese.
00:31:35.000So I really want to know what the fuck is up with all this...
00:31:37.000Pooling of the energy, storing of the energy, chakras.
00:31:42.000And that brings me back to the scientific part of it.
00:31:46.000So these chakras are the same as major energy centers in Chinese medicine, which are the same as our endocrine system.
00:31:54.000So I suppose the chakra at your navel would coincide with the adrenal glands.
00:32:03.000How much of this stuff do you think is like things along the lines of acupuncture or, you know, these types of meditation, how much of them are actually changing your state because you're just focusing on it?
00:32:19.000And how much of it is not necessarily a placebo effect, but in the act of saying, okay...
00:32:25.000They're putting needles in various spots in my body.
00:32:27.000I'm putting myself in a very calm place.
00:32:32.000Just getting yourself calm and accepting the fact that you're in treatment at that moment, which is very different than you would be normally, say, if you have a backache or something like that.
00:32:43.000If you have a backache, like, God, my back sucks, really been fucking with me.
00:32:46.000But do you ever, like, sit down and try to calm your whole body and meditate?
00:32:52.000If you did, would that bring the same result as sticking yourself with a bunch of needles and thinking about it?
00:33:13.000Having had acupuncture done it myself many times, my take on it from doing it for a long time is these needles are going into our skin, which is a huge sensory map.
00:33:25.000And the needles are so fine, they actually don't cut us.
00:33:29.000It's like taking a baseball bat and putting it into a vat of cooked spaghetti.
00:33:33.000They're so skinny, they slide in between.
00:33:38.000People think they hurt, you barely feel them.
00:33:40.000Yeah, so I think it occupies a little bit of space and that signals the brain that, wow, there's something going on here that I don't like.
00:33:49.000So then it sends down natural anti-inflammatories and sends down more blood circulation.
00:33:54.000It almost sets the healing environment.
00:33:59.000Have you ever done whole body cryotherapy?
00:34:07.000This is the latest and greatest thing.
00:34:09.000I heard about Kobe Bryant using it, but my friend Eddie Bravo, when he was preparing for his match against Hoyla Gracie at Metamorris, he started using it on a daily basis.
00:34:19.000Alan Joban, one of our fighters from 10th Planet who just fought in the UFC, his knee was hurt and he did it twice a day, every day before his last UFC fight and it totally fixed all the inflammation in his knee.
00:34:31.000You go into this tank, this box, it looks like a meat locker.
00:34:41.000One door is where you take your clothes off, and you keep your underwear on, you have earmuffs on, you wear a mask over your face, and you wear socks and slippers because the floor is fucking ridiculously cold.
00:34:50.000You have gloves on as well, and you go into this room, it's 250 degrees below zero, and you go there for three minutes.
00:35:09.000So you go in there, you do three minutes, and then you get out, and I warm up.
00:35:13.000I get on the elliptical machine, and I do it for, like, the elliptical machine for, like, ten minutes.
00:35:16.000Get my body temperature up, and then I go back in again for another three minutes.
00:35:19.000And it is, it's ridiculously good for inflammation, ridiculously good for any aches or pains that you might have, like muscle soreness, because your body freaks the fuck out.
00:35:30.000It feels this 250 degrees below zero, and it just goes, holy shit!
00:35:34.000And it pulls all the blood from the surface of your skin down to your core.
00:35:38.000Then, three minutes later when you're out, you know, it's enough time so you're not dying of hypothermia.
00:35:43.000You go out and then your body goes, oh, we're okay.
00:36:43.000I think that being uncomfortable, your ability to endure comfort or discomfort is a muscle, just like everything else.
00:36:49.000And my friend Bob Caffarella, when I was back in my Taekwondo days, there was this guy who was one of the senior students when I was first starting out.
00:36:57.000He was a black belt when I was a white belt, and his name was Bob.
00:37:00.000And he used to live at the school and teach and train there, Bob Caffarella.
00:37:04.000And Bob used to take fucking cold showers in the middle of January in Boston.
00:37:09.000He would just crank up the cold water and just get in that shower and wash like nothing was going on.
00:37:14.000And I would go, I can't believe he's doing this.
00:37:22.000Just doing breathing exercises and taking a shower and everybody else, get the fuck out of here, turn that water on hot and take their shower.
00:37:29.000But this dude, he really believed in testing your spirit.
00:37:34.000And he thought that taking these ridiculously cold showers, like actually, probably in the long run, it was actually good for your body, now that we're knowing about cryotherapy and things along those lines.
00:37:44.000And ice baths, it was probably actually good, like post-workout for anti-inflammatory response.
00:37:49.000But it was also, he believed that it's like a muscle, that you're testing your will.
00:37:55.000And by doing that, putting yourself constantly in that state of mind where you can endure discomfort, that you build up your ability to endure discomfort.
00:38:04.000Yeah, it's kind of, again, kind of like kettlebells.
00:38:15.000I want to hear what your response to it is.
00:38:17.000Everybody that I've brought down there, it's called CryoHealthcare in L.A. And they're one of, I think there's only two places in the whole country that have the very specific type of cryotherapy device they have, where you step all the way in.
00:38:30.000Usually there's one where your body's in, but your head is above it, and it's sort of like a liquid nitrogen that keeps you freezing cold, but that's not as consistent as the one where you step in.
00:38:40.000You step in, I mean, your fucking head's in it, your face is in it, you're gonna love it.
00:38:45.000It's just so cool that they're always coming up with these new ways to increase the body's ability to recover, new ways to increase your body's ability to fight inflammation, you know?
00:38:56.000Well, and a lot of it is based on they're just making something old better.
00:39:01.000Like, we've known that, you know, probably cold showers or cold baths or jumping in a cold lake is good.
00:41:54.000Do you do anything specifically, like, post-workout?
00:41:57.000Do you have, like, a routine that you do post-workout to reduce inflammation or anything?
00:42:01.000But one of the things I do if I run, and I read this in a book and I thought it was ingenious, is just lay on my back and put my legs up against a wall.
00:42:14.000Because a lot of times after you run, you just sit down and have a coffee or something.
00:42:18.000Yeah, just pool, and it just pools, and then I stand all day at work.
00:42:22.000And it's hard for that blood to get back to the heart, especially when there's all that inflammation in the legs and all that heat created and all the blood just bashing down into their...
00:42:31.000So yeah, it makes a huge difference for your legs.
00:42:36.000Do you work out with a trainer or do you concoct your own workouts and just are self-motivated?
00:43:55.000I'm going up these ridiculously tough hills and sliding around the dirt and everything, and it's a lot of lifting yourself up with one leg and then lifting yourself up with another leg.
00:44:04.000So it really is consistent with the workouts that you create in your videos.
00:44:32.000They take their skis off and climb up to, not out of bounds, but this one hill we go to is like, there's, it's like the stair climber from hell.
00:44:39.000Hey, the oxygen's a bit thinner and you've got to get your, you've got this stupid ski boot on so you can't flex your ankles.
00:44:45.000So you're just going one after the other straight up these hills.
00:45:16.000Our friend from the band Honey Honey yesterday was talking about how they're on the road all the time, and he hurt his back from just carrying their gear.
00:45:25.000Just picking things up and carrying their gear.
00:45:29.000Everybody thinks there's a lot of vanity and ego associated with exercise.
00:45:35.000Like, if you look at the cover of all these magazines and dudes are all sleek and six-pack, you're like, fuck that douche.
00:45:55.000For what you were talking about, your friend that cuts weight and they dehydrate themselves before they take those photographs, that's something that most people are probably not aware of when you look at those magazines and you see someone that's unbelievably shredded and vascular and really thin-skinned.
00:46:10.000They're dehydrated and they're super unhealthy.
00:46:15.000That state that they reach, like contest weight state, Like right before they compete in bodybuilding competitions, they're like on death's door.
00:46:23.000Those fuckers are like literally ready to die.
00:46:45.000Because guys who are super lean and shredded, they don't seem to have as much endurance as guys who just have a small layer of body fat on them.
00:47:25.000EatStopEat.com And I just found it, I don't know how I found it, but it's like an e-book, maybe 100 pages, and it's based on 261 research papers.
00:47:38.000Anyway, this guy, Brad Pilon, he worked in the supplement industry, and he started wondering, and it's Pilon, P-I-L-O-N, and I think he started questioning the wisdom of six meals a day.
00:50:08.000And supposedly that's why we get a little spike of growth hormone in the middle of the night.
00:50:12.000Because presumably if we've eaten supper at a certain hour, by the time the middle of the night rolls around, we've dipped our blood sugar down a little bit compared to what we were after we ate, like four hours after.
00:50:24.000And the growth hormone has a bit of a bump.
00:50:26.000Is that why you're not supposed to eat like a fat pig right before you go to sleep?
00:52:27.000It's strange how nature works as far as, like, you know, reacting to what you're putting into your body.
00:52:33.000As far as, like, you're burning off sugars because you're consuming a lot of sugars, and then you stop that and you give yourself only, like, complex carbohydrates, vegetables, proteins, and your body goes, whoa, whoa, whoa, where's the sugar?
00:52:55.000Because it's sort of been proven that people that lived in the Paleolithic era didn't necessarily eat that and they probably did eat some grains and they probably did eat anything they can get their hands on.
00:53:05.000But the reality being that simple sugars, whether it's a lot of pasta, a lot of bread, cake, those things are not necessarily the best thing for your body and it's basically sugar.
00:53:17.000When you eat a piece of bread and you say, oh, I'm going to have a piece of bread, you're eating sugar.
00:53:22.000Your body processes it almost the same way as it would process a simple sugar.
00:53:27.000Yeah, we don't have cereal, bread, pasta, rice, any of that stuff in our house.
00:55:06.000And a stunning analysis of where our culture is right now when it comes to farm subsidies and how it affects every human being on this planet.
00:55:16.000When they go to the supermarket and start finding all the different corn ingredients that are on all these different products.
00:55:23.000Corn proteins and corn syrup and corn flour and corn this and corn that.
01:00:57.000But people don't have a problem with a stocked lake, but they do have a problem with high fence hunting.
01:01:01.000I think we feel like we have such an advantage already over animals that to have more of an advantage, like to have them blocked in by an actual fence, is kind of a pussy way of doing it.
01:01:59.000It just started to bug me because of all the bow, all the archery.
01:02:03.000So I have a lighter bow that I shoot with now, too.
01:02:05.000But archery is fun just as far as an exercise for your mind.
01:02:09.000It's just a zen sort of a thing to tune into that one spot you're trying to hit, keep everything calm, everything's together, tune in, and let the arrow go.
01:02:19.000Everything's absolutely still, just perfectly lined up.
01:02:48.000But I think an elk will probably hear that bike coming.
01:02:50.000They're like, who the fuck is this guy doing?
01:02:55.000Well, he said what they do is they'll have the guy that's going to kill the thing in sort of the danger area, and then they'll have the guy calling it behind him.
01:03:31.000But unless you're there during the spring, or during the fall, rather, like right around, I think it's October-ish, like right around now, really, is when they're rutting.
01:03:41.000And when they're rutting, they have this...
01:03:43.000This crazy noise that they make, this bugle.
01:03:50.000And the way you call them in is either you...
01:05:50.000Human beings can't even really conceptualize it, I don't think.
01:05:53.000Our idea of what a smell is, when they're getting a fucking internet download PDF file of you when they smell you, they're getting like, oh, this guy's eating hamburgers, drinking beer, we gotta get the fuck out of here!
01:06:18.000They just fucking, they get your whole life story and like, go, see ya!
01:06:22.000A lot of people, they also eat grass and vegetables only, like a few guys I've talked to, like the week of the hunt.
01:06:31.000So their breath is the breath of a vegetation eating animal instead of like someone who eats like a lot of meat and you're making burps that it smells like rotten meat coming out of your face.
01:06:42.000Like, oh, I think I know what this guy's up to.
01:09:55.000Like, what steps have been taken to turn this into this perfectly symmetrical, round slice of whatever the fuck it is that used to be a live thing?
01:10:04.000I remember the bologna when I was a kid.
01:10:06.000They used to have, like, the little alphagettis embedded into it.
01:12:18.000It was a Windows laptop, and I said, I'll buy it.
01:12:20.000So he sold me the laptop, sent it to me, and then I took it.
01:12:25.000Like, from the moment I got it from him, I took it on the road, and I put it in my bag, and I went through the airport, and they immediately flagged it.
01:12:32.000And they pulled me aside, and they said, your laptop is testing positive for explosives.
01:14:40.000I remember when I was a kid, we lived out in the middle of nowhere and people would leave the animals in the ditch and after a couple weeks, the stomach would just expand, almost like you're blowing a bubble from bubblegum.
01:14:55.000So I remember being a kid, I could never chew bubblegum because my mom would be so disgusted because it would remind her of this big sack of a stomach ripping out of this animal's body, hey, because all the little bacteria and everything go to work once the animal dies and it just like swells up into this big...
01:15:09.000And I vaguely remember seeing an animal with like a big pink bubble sticking out of its gut.
01:17:55.000Actually, you know, I shouldn't say that.
01:17:57.000Because it's customary after a beer league hockey game to indulge in meat-type snacks, cheese, preferably going out to a local pub to have chicken wings, beer, rum and cokes, things like that.
01:18:13.000But there are times when we're in a place where they don't have a good pub and out comes the beef jerky.
01:18:30.000That is a cool thing about a lot of hunters, they get really into cooking, because they're so connected with the meat that they get themselves, they start getting into being a chef.
01:19:00.000It's a really easy way to get a lot of vegetables into your diet.
01:19:07.000We've got a few local grass-fed places that you can get the soup bones from.
01:19:14.000So we'll boil these bones for a day or two, just get all that gel and everything off them, throw that in the concoction of boiled vegetables.
01:19:23.000And according to my wife, this is good to have something warm in the stomach in the morning, because our stomach fire again.
01:20:16.000But I think there's something to that, especially after eating Eat Stop Eat.
01:20:20.000Ronda Rousey was following it for a while.
01:20:22.000I don't know if she's followed it anymore, but she was essentially, she would eat like berries and some fruits during the day, but primarily her main meal was one meal a night.
01:20:29.000She would work out all day like a beast, and then she would eat this, you know, I think, like I said, some berries and some light things and fruit juices and things during the day, but her primary meal was a nighttime meal, and she was having some great benefits from it.
01:20:43.000Yeah, I think it, you know what, I think there is something to that.
01:20:46.000And it's, again, it flies in the face of my bodybuilder friends that they want to eat the six meals per day.
01:21:37.000I think the idea is that when you eat a lot of small meals, that your body's never working on stored food, because it's constantly getting new food.
01:21:45.000And so that's what stimulates your body to go, look, we don't need all this fat, because we're getting food every fucking two hours.
01:21:51.000So let's just get rid of all the fat and just live off this food.
01:22:03.000Do you do anything specifically exercise-wise to try to stimulate growth hormone or testosterone?
01:22:10.000Because they say really explosive exercise.
01:22:12.000Steve Maxwell is a big proponent of that, very specific exercises that are designed to stimulate your hormonal system.
01:22:20.000Yeah, that's why I love the double kettlebells.
01:22:23.000And that's my idea for the next video.
01:22:25.000It's taken me a long time to figure out how to implement that and make it so that you could actually have a video and follow along with two kettlebells, which was what we were going to experiment with, but your shoulder was sore.
01:23:44.000I mean, he's actually talked about it.
01:23:45.000He's got such a high tolerance for pain because he's so tough.
01:23:48.000Then he'll have an injury and he'll just work through it and then wind up needing surgery because he just tears his shit apart.
01:23:53.000Yeah, and they're just big balls of scar tissue.
01:23:57.000I see that every day, probably to a lesser extent than these guys, but to a smaller extent than just people that sit at a desk all day using a mouse.
01:24:05.000The tissues actually adaptively shorten and start to calcify.
01:24:09.000So then they go and try to take up an exercise program or something and all of a sudden they're tearing this tissue so they're always in pain.
01:24:15.000What's your thoughts on deep tissue massage and rolfing and things along those lines?
01:24:19.000Yeah, I think that's what's made our clinic sort of successful, is we're one of the few physios that that's what we specialize in, versus some places they'll use a lot of machines and fancy stuff like that, and it doesn't work as well as just grabbing onto somebody and breaking that scar tissue out of there.
01:24:37.000Especially if they know what they're doing, man.
01:24:39.000I've had people work on me that are good and I've had people work on me that aren't so good.
01:24:44.000And the really good people, they can make a profound change in the way you feel.
01:24:48.000Like if you have like a tense back or kinked up things or like a constant reoccurring injury.
01:24:54.000You'd be amazed at how much of it is just like a bound up area that can be broken down.
01:25:00.000Another thing at Graston, I started doing that recently, where they use metal, sort of a rolfing with like metal tools.
01:26:07.000But it's that covering around them that's literally glued together, calcified together in a fibrotic state.
01:26:13.000So if you can find somebody that works that to the point where it actually breaks apart, it feels amazing.
01:26:20.000It'll allow you to keep training and not keep re-injuring that spot.
01:26:24.000Yeah, that's where rolfing actually came from.
01:26:26.000That woman who created rolfing, I believe her son had cerebral palsy, and she created it to manipulate his soft tissue to give him more range of motion, give him more pain-free life.
01:26:55.000Because if you get rid of it really thoroughly...
01:26:58.000I've gone through spells where I've had sort of two treatments a week for a while.
01:27:02.000But once you get that crap out of there, it's gone.
01:27:05.000Like I... I had a job tree planting for eight summers while I went through university, and it's a very one-sided job.
01:27:13.000You've got the shovel in your right hand, you're kicking the tree in with your right foot.
01:27:17.000You're planting literally thousands of trees a day, and you're walking up mountains with these bags of trees, and it's an intense job, but you get paid per tree.
01:27:26.000So there's a lot of incentive there to work your butt off.
01:27:32.000It's really, it's almost like writing or something.
01:27:36.000When you get good with that shovel, you can like weasel in between rocks or find like a little patch of soil.
01:27:41.000You look for a little blade of grass to slam that shovel into because it's all about economy.
01:27:47.000Now I do know a few guys that messed up their dominant hand and had to learn with the left hand.
01:27:52.000And they actually did, after about a week of making no money, they actually started, the brain almost just like, that brain plasticity had kicked in, and they were like, oh my god.
01:28:01.000So from then on in, they could like, take all the trees out of this bag, switch hands, and take, so I always thought that would be a good idea to do, but I never did.
01:28:09.000Yeah, they say that when you use the dominant side only on any sort of, like, Steve Maxwell had a comparison when it was coming to people that work in football, the kickers, that these kickers are always kicking with their right side, and that they were really getting all these weird back pains and all these strains in their left leg,
01:28:29.000and all they had to do to get rid of it was start kicking with the left side.
01:28:32.000So they kick an equal number of times with their left side.
01:28:34.000And then it was also discovered that when you exercise your non-dominant hand, like if you're doing something with your non-dominant hand, it actually makes the dominant hand's skill set better.
01:28:46.000Like your understanding of whatever you're trying to do, whether it's like executing punches or doing martial arts techniques or something along those lines, when you do it with your non-dominant side, it actually makes your dominant side better.
01:28:57.000Yeah, there's even studies taking people in a cast and taking their other arm and lifting weights while this arm's in a cast.
01:29:05.000They found at the end of four weeks or six weeks or however long it takes those muscles to atrophy, they've actually lost almost no muscle mass.
01:29:44.000Yeah, you mirror what the athletes are doing, and you also, you sort of, I think martial arts, it's very important if you're in a gym to watch the best guys, watch the really high-level guys kick and punch and do jiu-jitsu moves,
01:30:01.000because you see what it should look like, and it gives you a high level to aspire to.
01:31:37.000If you were going to like, say if someone like a Jason McDonald or say like Rory McDonald, some MMA athlete, a high-level athlete came to you and wanted to improve their strength and conditioning, how would you approach like training someone like that?
01:31:50.000Well, you know, I'd look at what, because these guys are such high-level athletes, I would look at what they're lacking, what they feel like they're lacking.
01:31:58.000Like, maybe there's something in their ground game that's lacking, or maybe they want more power with their strikes, and give them just enough to enhance what they're doing, but not so much that...
01:32:07.000It's causing them injury or taking away from what they're doing.
01:32:11.000I think overtraining is probably quite prevalent nowadays.
01:34:17.000I think if you did enough overhead squats nice and deep, you'd be able to get close to doing a partial split.
01:34:25.000That's funny, because it never, that issue, because of, I did a lot of stretching when I was young, so I've always been pretty flexible, so I never felt like any flexible, any strain on my flexibility when I'm doing overhead squats.
01:34:40.000I would have never thought of it as a flexibility exercise.
01:34:42.000Well, and I'm busy working with people that have never done anything, so I can see how their squats improve so quickly, because a loaded up muscle will always stretch better, so...
01:34:54.000I can see people, their first kettlebell class, doing these, you know, squats that are not that good.
01:35:00.000And then after a couple sessions, it's like, whoa, where did that come from?
01:35:06.000And that is one of my favorite exercises, overhead squats.
01:35:09.000Because if you're not keeping those hips open, and you're not doing your stretching, you're not doing your strengthening, that's a hard exercise.
01:35:17.000That's one of those exercises that tells you, oh yeah, my program's on point.
01:35:22.000Yeah, that's a really unique exercise too because it's so difficult to keep your arms overhead and hold the weight up and drop all the way down where your ass touches your heels and then straighten back up again.
01:35:49.000So they haven't learned yet how to integrate the hip flexors and the abdominals into getting that nice, almost like your own weight training belt in the front.
01:36:46.000So much stabilization work when you're doing those things.
01:36:50.000And I feel like when I'm consistent and I do those once a week and I do it on a weekly basis for several months, I just feel a big difference when I'm going to do martial arts techniques.
01:37:00.000I just feel a big difference in my ability to keep up the intensity deep into the rounds.
01:37:05.000Yeah, to do those, you're tensing everything.
01:37:29.000And so I've sort of taken a few of his ideas in order to lengthen out that That set that you're using because you get gassed in a hurry with the double kettlebells.
01:37:38.000So one of his favorite things is you do one clean, one squat, two cleans, two squats, up to five.
01:37:45.000And doing that with two 24s is when you get to like that five cleans and you've already been like holding those kettlebells, but it gives you just enough of a break that you can kind of get to that last five.
01:38:49.000When we were in Alaska this weekend, my friend Matin, who we were up there, he knows a lot about running.
01:38:54.000And one of the things he was talking about was that runners, there's a lot of people that believe that running and stretching...
01:39:02.000It's not necessary for runners to stretch.
01:39:05.000And even the world champion, I think the top three guys in the world for triathlon right now, and these are the guys that are doing the Ironman distance, they admit to not stretching.
01:39:16.000And the one guy is even a physiotherapist.
01:39:19.000That's so confusing to me, because I always thought that range of motion was super important, and the stretched muscles were healthy muscles.
01:39:26.000Yeah, I just took a course from Stuart McGill.
01:39:38.000And so what he's doing is hooking electrodes like deep needles into people's psoas muscles and putting force transducers on their actual spinal bones and he works on animals too.
01:39:51.000And he's taking these exercises that we've given and he's actually measuring the force that the muscles produce compared to the shearing force and the compressive force when we're doing these different exercises.
01:40:02.000And from all of his research, he's finally been sort of indicated, like a lot of people when he first came out.
01:40:08.000There used to be a thing in physio where if you want your back to be strong, pull your belly button back to your backbone.
01:40:13.000That's the best thing you can do because it's going to engage the transverse abdominus.
01:40:18.000And he blew that theory out of the water.
01:40:21.000The transverse abdominis actually will co-contract when you do that Valsalva maneuver.
01:40:27.000When you're at the bottom of a squat and you come up, that transverse abdominis, it's almost like the rotator cuff will contract really hard if you make a tight fist and do that.
01:40:40.000Well, he realized that the transverse abdominus doesn't engage by tensing up your sphincter muscles of your butt and you're pulling your belly button back.
01:40:52.000So, and I think it came, there was a study in Australia many years ago where They were doing ultrasound studies of people's psoas muscles and they found that there was some psoas and multifidus activation when you did these specific exercises where you're pulling the belly button back towards your spine.
01:42:24.000But yeah, I guess they can actually, you know, manipulate the waste products through the large intestine using their own abdominal muscles.
01:42:38.000Some people have this idea that you should eat smoothies in the morning because smoothies, like vegetable smoothies especially, they sort of lube up the pathway and then everything coming afterwards will have an easy ride through the body's digestive system.
01:43:04.000I think it's a term he might have coined, but he's, with athletes, he's all about having the core stiff so that...
01:43:13.000And I don't mean stiff where you can't pick up your wallet or something, but stiff to the point where it's always sort of all these abdominal and postural muscles are on high alert.
01:43:22.000So that when you do throw a punch or something, they kick in all at once.
01:43:26.000And he claims that from his studies, excessive stretching of the core and the hips and the shoulders, you lose that nice tightness.
01:43:35.000You lose that nice normal sort of resiliency between the core and the extremities.
01:43:41.000That's interesting, but the only thing that I would take issue with is that I think that a lot of power comes from the range of motion and the flexibility, especially when it comes to kicking.
01:44:28.000Well, I think he did say he has worked with some mixed martial artists.
01:44:34.000I wonder what would happen if you worked with a mixed martial artist that was like a kicking specialist, like a Machida or an Anderson Silva or something like that.
01:44:40.000I wonder if they would change their tune, if they saw how much flexibility is necessary to pull off certain things like wheel kicks, things along those lines where your whole body is moving in a very flow.
01:44:52.000Anything where you're resisting and there's tension and I guess maybe he's advocating not excessive flexibility in the trunk.
01:45:02.000He's bigger on having this nice core control.
01:45:13.000Yeah, I think he just doesn't like excessive stretching.
01:45:19.000It seems to me that there's different requirements that different sports have.
01:45:23.000Like what you would need to be a very good shot putter, you'd need a completely different set of physiological skills or strengths to be a jiu-jitsu player or a judo person or a karate master or whatever the fuck it is.
01:45:39.000It's almost like the people who are training you have to be skilled in those areas.
01:45:45.000And I don't think anyone doing sort of body work and soft tissue work, I think they should all have some sort of foundation in some type of weight training or some type of exercise where they're going through those same processes themselves because then I think it gives you a really nice,
01:46:01.000innate understanding of what you're dealing with when you get a person on your table.
01:46:05.000You're like, oh, I can relate to that, you know?
01:49:05.000And, uh, actually, when we were in Hawaii, we, uh, we, uh, I did bury my kettlebell on the beach because I'm too lazy to take it back up to the room, and there's these guys with the...
01:49:14.000Metal detectors, and there's one guy, he's like, he always gives me a wave, he's like, because there were a couple times where he's digging this thing up, and I'm like, oh, that's my kettlebell, and...
01:50:01.000I would have thought it would be superior to have it equally balanced one weight on each side.
01:50:06.000Well, it's kind of like when you go to the gym and you see guys working on their obliques and they've got like the heavy dumbbells in each hand.
01:50:12.000It's kind of like this one's pulling you this way and this one's pulling you that way.
01:50:43.000Imagine the amount of force you're putting on the core compared to just one kettlebell.
01:50:47.000Well, when I hurt my back from jiu-jitsu, I really started concentrating more on back exercises and core exercises and strengthening exercises because I recognized that there's...
01:50:57.000This injury that I was getting in jiu-jitsu, it was a weak link injury.
01:51:01.000It's like there was a weak link in my chain and the weak link was the core, my back.
01:51:09.000I wasn't doing enough back exercises and I switched my workouts to almost primarily that as opposed to primarily pushing like benching and things along those lines.
01:51:18.000Yeah, the two hands anyhow, that's a great exercise.
01:51:22.000Since we're on the subject of windmills, that is one exercise that sometimes I see people going too deep with.
01:51:31.000There's that depth where it feels like your hamstrings are going to snap, and I think that's where some people, they'll take it just a little bit further so that they can touch the floor or the ground or whatever.
01:51:40.000If you can make sure that you're aware of where your body's ending up, And keep that core tight because there's that point where you get to the point where, okay, my hamstrings, that's as far as they're going to go.
01:52:03.000And I'm going a little deeper than I should on some of those windmills just because I'm trying to look cool.
01:52:08.000But for health-wise and longevity-wise, if you can make sure that you maybe even check yourself in a mirror once in a while, make sure that your back doesn't move at all at the very bottom of that windmill.
01:52:33.000So if you can go down to the point where you feel like, if I go any further, I'm just resting on my connective tissue.
01:52:38.000If you can stop short of that, you'll keep that tension on the muscles.
01:52:42.000But then there's an argument that your body should be able to do that.
01:52:45.000You want to put your body into that stressful position and make those connective tissues stronger.
01:52:49.000Sort of like a low squat, like dropping your body all the way down to your heel.
01:52:53.000I wouldn't say never do windmills nice and deep, but if you're doing a lot of windmills, be aware of how much of your back you're using at the very bottom portion.
01:53:03.000But mind you, that's a good thing with kettlebells.
01:53:05.000Most people aren't using so much weight that they have to worry about that.
01:53:08.000Even someone that's really advanced, usually they're not using much more than 40 pounds or something like that.
01:53:44.000Well, it seems to me like a really good stability exercise as far as your ability to maintain your stance, maintain your pushing on things, holding your ground.
01:53:54.000I mean, you're doing such a weird exercise.
01:53:57.000You stand like that, and it's so control-based, like dropping down, laying flat, holding the kettlebell up, pressing it all over again.
01:54:05.000It's a very good, slow, controlled exercise.