תעתיק 🔗
WEBVTT
00:00:04.320 --> 00:00:07.040
You are listening to the Mindset Forge Podcast.
00:00:07.120 --> 00:00:08.720
I'm partnering Brian, your host.
00:00:08.960 --> 00:00:12.160
Today we are talking about recovery.
00:00:12.400 --> 00:00:15.119
Now, there's so many ways we can talk about this.
00:00:15.279 --> 00:00:23.600
I do want to do a bit of a deep dive, not just into like methodologies for recovering and what that means, why it's important, that kind of stuff.
00:00:23.679 --> 00:00:26.079
We I think a lot of us understand some of that.
00:00:26.239 --> 00:00:50.320
We're going to get a little bit into blood work too, and just understanding kind of what can be happening when you're having overall systemic inflammation and how that might be not allowing full recovery or the ability to optimize your recovery and therefore creating plateaus in your exercise or feeling just worn out and not feeling optimal while you're doing all the things that you should be doing to feel optimal.
00:00:50.399 --> 00:01:05.920
And so I've, you know, over the last year or two, just talking to a lot of people, and there's a lot of new information about recovery and different methodologies like ice, you know, cold plunge or ice baths and hot, you know, saunas and things like that.
00:01:06.000 --> 00:01:08.239
So there's I think it's an important topic.
00:01:08.319 --> 00:01:09.359
It's been discussed a bit.
00:01:09.519 --> 00:01:31.040
I don't want to just discuss the same things that everybody else is talking about, but I do feel like there's a context in which I can help you understand recovery maybe a little bit differently so that you can really dive in and understand your own and maybe get some ideas that could lead you to discovering more improved recovery for yourself.
00:01:31.120 --> 00:01:32.319
Because everybody's different.
00:01:32.480 --> 00:01:40.400
You know, you can't look at somebody and if he's in the gym and they're working out six days a week and like, well, if they can do it, I can do it because they're 50 and I'm 50.
00:01:40.480 --> 00:01:42.079
And like, it doesn't work that way.
00:01:42.159 --> 00:01:44.799
Everybody's different, everybody's system is different.
00:01:45.040 --> 00:01:52.719
And, you know, we really have to think about just from a day-to-day level like, are we recovering from our workouts?
00:01:52.799 --> 00:02:08.800
And then on a systemic level, is our nervous system recovering and our hormones and all the things that are part of that system and our body's kind of inner workings, are they in an optimal place so that we can improve our fitness level and our overall health?
00:02:09.039 --> 00:02:12.639
And so, what I want to talk about today, let's start with is some key points.
00:02:12.800 --> 00:02:47.680
Recovery is really returning to a physiological baseline, you know, is it's if if you took a week and just kind of hung out at the beach and ate healthy food and and just like you know, took naps and chilled and hung out with people that you love, like the goal with that would be, you know, obviously have an amazing time, but also it is like you want to feel like you're just humming with recovery, like you just you you're really checking all the boxes in terms of like you're you feel good, you're you're well slept, you have no stress, that kind of stuff.
00:02:47.919 --> 00:02:55.840
And so when we're in our day-to-day life, we obviously don't have a beach normally to go to and hang out and spend several days at a time.
00:02:56.000 --> 00:03:10.879
So we we want to use rest days or use you know the evening time or what the weekend, whatever we have to get our body into a kind of baseline of physiological health and recovery.
00:03:10.960 --> 00:03:18.000
And so uh that includes your nervous system, that includes your hormones, that includes your immune system regulation.
00:03:18.400 --> 00:03:29.759
Uh, so poor recovery would look like persistent fatigue, even though you got you know eight hours of sleep or you ate well or you went to the gym today or went on a jog or whatever.
00:03:29.919 --> 00:03:47.759
So persistent fatigue, plateaued performance, so you're not getting stronger, you don't feel like you're improving in the gym, sleep disturbances, uh, so maybe waking up several times during the night, not being able to fall back asleep, just not feeling rested after a night's sleep, and then an elevated heart rate.
00:03:47.919 --> 00:03:53.439
So resting heart rate, uh, mine is usually around 49 or 50 when I wake up.
00:03:53.599 --> 00:04:04.560
If I'm, you know, if I experience a week of with a lot of stress or travel, one of the things I notice is that my resting heart rate has been elevated to like 52, 53.
00:04:04.960 --> 00:04:13.759
And even though that's just a couple of beats per minute, that that can be a sign that my body is not recovering well or it's in a state of stress.
00:04:14.479 --> 00:04:16.560
Uh, and something just a way to frame this.
00:04:16.639 --> 00:04:24.720
Uh, I like this quote, is it's uh you don't get stronger from training, you get stronger from recovering from training.
00:04:24.879 --> 00:04:26.079
I'll say that again.
00:04:26.319 --> 00:04:28.639
You don't get stronger from training.
00:04:28.879 --> 00:04:31.839
And another way to look at that, you don't get stronger working out.
00:04:31.920 --> 00:04:36.079
You don't, it's not the actual exercise that you do that makes you stronger.
00:04:36.319 --> 00:04:40.879
It's how you recover from that exercise that makes you stronger.
00:04:41.120 --> 00:04:53.600
So if you're trying to get stronger or healthier or adapt to exercise and be healthier, you really have to think about it's not actually what you did at the gym, it's what how you recover from that that makes all the difference.
00:04:53.759 --> 00:05:14.560
So that's as we think about that and use that as kind of a place to start from, let's let's remember that because again, you if you're going to
Load full transcript
the gym every single day or you're running every single day or you're doing anything every single day, you you might you might, unbeknownst to you, be not able, you're not recovering well.
00:05:14.639 --> 00:05:26.959
And so maybe you're actually over training, overworking, and not allowing your your system and your muscles and things like that to get the most out of the exercise or get the most out of the the program you're doing.
00:05:27.120 --> 00:05:29.600
So something to consider as we move forward.
00:05:29.839 --> 00:05:40.160
So as we look at systemic inflammation, uh, there's a lot of ways to uh, there's a lot of like key biometrics or biomarkers you can look at.
00:05:40.319 --> 00:05:42.319
I'm gonna focus on two.
00:05:42.879 --> 00:05:47.759
Uh, one is your CRP, which is your C reactive protein.
00:05:47.920 --> 00:05:51.040
It's a primary inflammation marker in the blood.
00:05:51.199 --> 00:05:56.480
And then your pharinin, which is also can be elevated when you're in uh systemic inflammation.
00:05:56.639 --> 00:05:58.000
Uh so those are kind of the two.
00:05:58.079 --> 00:06:03.120
I mean, there's also like fasting glucose and insulin levels is is definitely a marker.
00:06:03.279 --> 00:06:15.360
Um, but uh, but I want to focus on those two just because I think for those of you who are going out and doing blood work, three every three to six months, that those could be some things you ask your doctor to look at.
00:06:15.600 --> 00:06:20.959
Uh the other one, and this is for men, is sex hormone binding globulin.
00:06:21.120 --> 00:06:33.439
So this sex hormone binding globulin is a is a marker that uh that actually attaches itself to the the receptor sites of testosterone hormone as it's in your blood.
00:06:33.600 --> 00:06:45.600
And so somebody could theoretically have a high total testosterone number, but the actual amount of free testosterone that it's being, you know, basically utilized by the body could be low.
00:06:45.759 --> 00:06:51.759
Uh, and that could be because your sex hormone binding globulin numbers are higher than they need to be.
00:06:51.920 --> 00:07:02.800
And so I'm not going to address how to fix those, but those can be things that you could look at as indicators of too much stress or systemic inflammation.
00:07:02.879 --> 00:07:13.680
So that's just something to kind of circle right there, especially guys um looking at those C-reactive protein, ferrinin, and sex hormone binding globulin.
00:07:13.920 --> 00:07:22.079
Um, so on that, when you're when you have a systemic inflammation or chronic inflammation, it can really be harmful.
00:07:22.399 --> 00:07:27.279
Acute inflammation, which is like soreness after you work out, is beneficial.
00:07:27.439 --> 00:07:32.319
That's like our body is like feeling the soreness or the pump or the you know fatigue.
00:07:32.560 --> 00:07:42.399
There's might even be some like like local swelling or local like burning, and the body's going there to repair it, fix it, and get stronger, adapt to it.
00:07:42.560 --> 00:07:47.680
So we want the the the acute inflammation, the chronic inflammation is harmful.
00:07:48.000 --> 00:08:01.759
That can slow um tissue repair, it can disrupt hormone uh signaling to to release testosterone or whatever the hormones that your body needs should be releasing, and it can impair your mitochondrial function.
00:08:01.839 --> 00:08:15.839
And I don't mean to get too scientific here, but the the point is like um mitochondrial function is the mitochondria is kind of the the powerhouse of the cell, and it helps to re uh repair and and and and uh you know kind of fix optimize your cells.
00:08:15.920 --> 00:08:27.120
And so if you have kind of weak or impaired mitochondrial function, you're just not optimal at being able to recover and reproduce your cells and kind of repair uh cells in your body.
00:08:27.199 --> 00:08:28.959
So those are things to think about.
00:08:29.600 --> 00:08:45.759
Um and you know, there's a lot more science and doctors, and and I think some of them are quacks and some of them are probably on to some of it is that inflammation is one of the root causes of chronic disease uh that we're seeing today.
00:08:45.919 --> 00:08:57.840
I think the the more and more people are looking at okay, why does this person have these chronic diseases, or why are these people, there's a group of people uh you know, predisposed to getting these types of diseases, besides just genetics.
00:08:58.000 --> 00:09:16.240
I think you're talking about chronic inflammation that's overtime from poor diet, lack of exercise, other environmental uh uh you know issues too could be part of that, but the systemic inflammation of the body over time creates a lot of these chronic diseases.
00:09:16.320 --> 00:09:18.320
So it's something you really have to be careful of.
00:09:18.799 --> 00:09:32.320
Um, I think some doctors and some you know pseudo pseudo-experts will will probably oversell that to then sell a supplement or a product, so be careful with that type of stuff.
00:09:32.399 --> 00:09:37.039
But but I do I do believe that that is um inherently a true statement.
00:09:37.519 --> 00:09:41.600
Okay, let's talk about how blood work reflects recovery status.
00:09:42.159 --> 00:09:45.279
Um so what does good look like?
00:09:45.600 --> 00:10:05.039
Low to normal um C reactive protein levels, um normal sex home sex hormone binding globulin, which should also show a normal or slightly high free testosterone number, which uh is probably more important than your total testosterone.
00:10:05.200 --> 00:10:34.559
I know we we like to have like a testosterone number that matters most, but I think if you're looking at total testosterone and free testosterone, the way to look at it is like, okay, you might have a total testosterone number of 800, but if your free testosterone number is low, then you're not optimal, you're not able to utilize that testosterone that your body's creating in
your in your testicles, and it's it's as if you had low testosterone because you're only utilizing a very small portion of it.
00:10:34.720 --> 00:10:36.080
So that's something to look at.
00:10:36.240 --> 00:10:39.279
So uh, and then the other one is just ferrinin levels.
00:10:39.440 --> 00:10:41.600
Ferrinin is is related to iron.
00:10:41.679 --> 00:10:50.159
So if you have a high ferrinin number, that can also show so um chronic inflammation if it's low or normal, fantastic.
00:10:50.639 --> 00:10:54.399
Uh we want to see adequate vitamin D levels too.
00:10:54.639 --> 00:11:05.759
Um we want to see balanced cortisol rhythms uh from sleep, you know, especially in the morning and then low in the evening, and then stable glucose throughout the day.
00:11:06.000 --> 00:11:16.559
Uh red flags, uh obviously elevated uh CRP, the the C reactive protein, um, and you can talk to your doctor about what that number looks like.
00:11:17.200 --> 00:11:22.720
Chronic um or high fast, chronically high fasting glucose.
00:11:22.799 --> 00:11:30.080
So you're not glucose after you ate a bunch of food, but glucose like when you just wake up in the morning you haven't eaten in eight or nine hours.
00:11:30.320 --> 00:11:41.039
So looking at that, low testosterone or hormone disruption uh in men, uh, and just elevated liver enzymes from stress, inflammation, that kind of thing.
00:11:41.200 --> 00:11:44.159
Uh so again, those are really conversations with your doctor.
00:11:44.240 --> 00:11:51.440
But I think we, you know, sometimes we'll go to doctors that are specialized in like advanced blood work and that kind of stuff.
00:11:51.519 --> 00:12:13.200
But if you're going to like just a general practitioner, you can always ask them to do like other to get other metrics, you know, like, hey, I want to know what my CRP is or my pharinin is or or what's my, you know, they might test your total testosterone and say everything looks good, but did they test free testosterone to look to see that that is also good?
00:12:13.440 --> 00:12:19.600
Because one can seem like a positive thing, and then but if you look deeper, you you you might find more.
00:12:19.679 --> 00:12:31.679
So sometimes you have to ask your doctor or or recommend that they also do those those testings, those extra testings, and they'll cost probably more money, and that's how this health uh insurance industry works.
00:12:31.759 --> 00:12:32.559
But uh, you know what?
00:12:32.879 --> 00:12:35.279
It's our health, it's our life, we gotta deal with that.
00:12:35.519 --> 00:12:37.279
Okay, let's move on a little bit.
00:12:37.360 --> 00:12:39.200
Uh, I don't want to ramble here.
00:12:39.440 --> 00:12:49.840
Um but I think you know, you if blood work, my opinion, every three months after 50.
00:12:50.000 --> 00:12:53.600
I mean, I think there's cases where you could say that for anyone who are after or 40.
00:12:53.679 --> 00:12:58.559
I think 40 to 49, maybe every six months before you're 40.
00:12:58.639 --> 00:13:19.919
I I always tell younger clients or people that that you know have a conversation with, like, find out what your testosterone is at 20 or 25 or whenever you're in your like like younger years, because you might you might have you might get to your 40s and then you're you're you finally test your testosterone and you find out it's 500.
00:13:20.159 --> 00:13:32.559
But if you had tested it 20 years before and it was 550, then that might just be an indicator of like your body functions really well at like an average testosterone ratio, like or a number.
00:13:32.639 --> 00:13:37.679
Like it doesn't like we assume that like 500 is like, oh my gosh, that's on the lower side.
00:13:37.759 --> 00:13:50.799
Like I must have like my testosterone's tanking, but we we don't actually know unless we test our those numbers when we're younger to see what baseline is, what's what's optimal for our body.
00:13:51.039 --> 00:13:58.879
And and sometimes you know, you might catch also catch some things early on that you didn't even realize you had, or you there might be an issue.
00:13:59.039 --> 00:14:12.639
So even you know, and if if adults listening to this who have kids, you know, you might, you know, as your son or daughter gets to be, you know, 18, 19, or 20, you might have them just do a full panel of blood work just to have that as like a baseline information.
00:14:12.720 --> 00:14:39.360
I think it's I think that again, these proactive measures to help people understand their health early and throughout their life is gonna be so valuable in terms of like uh how we see our health, you know, these younger people getting into their 40s and 50s and 20, 30 years, like they're gonna the whole idea of like health and proactive um longevity and all that kind of stuff is gonna be light years ahead of where we are right now.
00:14:39.519 --> 00:14:46.799
But whatever we can do right now to kind of find as much information and track it in a proactive way, I think is absolutely important.
00:14:47.519 --> 00:14:50.320
Okay, so let's talk strategies.
00:14:50.480 --> 00:14:55.519
So let's talk strategy of reducing inflammation and improving our recovery.
00:14:55.840 --> 00:15:05.200
So, and this is gonna go to my my soapbox like get out of the cold plunge, get out of the sauna, and go sleep more.
00:15:05.360 --> 00:15:10.799
Uh, and that's not to say that cold plunges sauna aren't cool, fun, social things to do.
00:15:10.879 --> 00:15:18.320
I actually I think I like cold plunges sauna more because at my gym, lifetime, lifetime fitness, it's a very social thing.
00:15:18.399 --> 00:15:27.600
You get into the cold plunge, it's like a big uh jacuzzi, or there's a bunch of people in there like freezing their butts off, and we're like kind of high-fiving each other, and it's fun to be like tough.
00:15:27.679 --> 00:15:37.120
And then you go to the sauna and you sit there, and it's a whole bunch of people, and like conversations start up,
and it's kind of a social hour, and all you're doing everyone is doing is kind of sweating and trying to recover.
00:15:37.279 --> 00:15:43.759
And so I think those are those are valuable pieces to recovery and just socialization and being are around other people.
00:15:43.919 --> 00:15:44.799
Cool, great.
00:15:45.120 --> 00:15:54.559
But when it comes to most important why you know, why you may or may not be recovering well, it's going to be sleep.
00:15:54.799 --> 00:15:57.759
And you know, I mean, there's everyone is different.
00:15:57.840 --> 00:16:01.840
Again, I I I hate, you know, there's no one size fits all.
00:16:02.159 --> 00:16:07.120
I seem to function really well with like eight to eight and a half hours of sleep.
00:16:07.279 --> 00:16:10.399
Um, I don't seem to function any better with nine or ten.
00:16:10.879 --> 00:16:22.799
Uh, so I always try to shoot for eight, and I I wear my Apple Watch in sleep mode every night to kind of track my sleep and see how much like core sleep and deep sleep I get and that kind of stuff because I'm a nerd like that.
00:16:22.879 --> 00:16:24.240
I like to see those things.
00:16:24.399 --> 00:16:28.480
Um, but yeah, seven to nine hours is kind of the general recommended time.
00:16:28.720 --> 00:16:43.279
You know your body though, and and that's also deep sleep, is where your growth hormone and testosterone and a lot of those recovery hormones are being released to help your body recover and get stronger from exercise.
00:16:43.360 --> 00:16:47.600
So remember, we get stronger by recovering from exercise.
00:16:47.759 --> 00:16:52.559
So the best way to recover from exercise is sleep, bar none.
00:16:52.720 --> 00:17:00.240
So the idea that you should wake up early, miss sleep to go recover is a completely ridiculous concept.
00:17:00.399 --> 00:17:01.919
You know, like waking up at 5 a.m.
00:17:02.080 --> 00:17:06.720
to go do a cold plunge instead of sleeping until 6 30 is silly and ridiculous.
00:17:06.960 --> 00:17:09.039
Um, so that's all I've said about that.
00:17:09.200 --> 00:17:18.000
Not to say cold plunge and those things aren't valuable and have a have a purpose, but they're just so low on the like priority level for for recovery.
00:17:18.079 --> 00:17:20.720
I don't even barely gonna talk about today.
00:17:21.359 --> 00:17:28.720
And uh Matthew Walker said uh sleep is the single most effective thing you can do to reset your brain and your body health.
00:17:28.960 --> 00:17:40.799
So getting your body back to normal sleep, trying to go to sleep around the same time every night, waking up around the same time every morning, getting to get that rhythm of sleep, huge deal.
00:17:40.960 --> 00:17:47.759
And Brian Johnson, the the big, you know, kind of like guy who's trying to like biohack his entire body, you know.
00:17:47.839 --> 00:17:58.400
Um, probably if you don't know who Brian Johnson is, he's he's kind of this multimillionaire that's just invested millions of dollars into
like all these longevity protocols, and he's trying to like live forever.
00:17:58.559 --> 00:18:16.079
And but one of the things that he has said is uh when when asked on a podcast, what is the most important thing that he does, and it's he's goes to sleep at the same time every night, wakes up at the same time every morning as like a the best way to uh keep your body as healthy as possible.
00:18:16.319 --> 00:18:20.160
Okay, nutrition uh for anti uh anti-inflammation.
00:18:20.319 --> 00:18:34.960
Uh omega-3 fatty acids, uh I actually train uh the wife of the leading um omega-3 fatty acids, like fish oil research scientists in the entire nation.
00:18:35.039 --> 00:18:47.279
Uh, and that he's helped um the FDA and and recently like just put like move omega-3 fatty acids and fish oils up to uh you know put them as more of a priority.
00:18:48.160 --> 00:19:02.240
And just there's seen so many impact impacts of somebody who supplements omega-3 fatty acids or eats fish, or you know, just finds a way to get those omega-3 fatty acids into their body on a daily uh or weekly basis.
00:19:02.319 --> 00:19:17.680
Um, just so many positive things for the brain, for the body, anti-inflammation, all that stuff, and potentially prevention of like um, you know, elderly diseases like uh dementia and things like that.
00:19:17.759 --> 00:19:20.480
So there's just so much positive that you can get from that.
00:19:20.640 --> 00:19:30.000
Uh berries and olive oils, um, a lot of uh anti-inflammation and kind of antioxidant effects to that, and just eating a whole food diet.
00:19:30.240 --> 00:19:31.440
We've heard that, you know.
00:19:31.599 --> 00:19:35.920
So you're also trying to minimize alter processed foods, excess sugar.
00:19:36.400 --> 00:19:52.400
Um I'm gonna not say seed oils because I'm I'm I'm I'm not convinced that's actually a problem, but uh um but it you know, processed foods, uh super super sugary foods, let's uh let's avoid you know that stuff.
00:19:52.640 --> 00:19:54.880
Okay, uh training balance.
00:19:56.640 --> 00:20:26.640
I think one of the things that were one of the reasons I think behind why people end up over training is they get into the game maybe after they're already really, really out of shape or really feeling unhealthy, or their doctor like scared them with like, dude, your cholesterol is 300 or what you know, and so and so there's this feeling of like I'm so far behind, I have to get work out, I have to do this every day.
00:20:26.720 --> 00:20:28.799
If I if not, I'm gonna fall back.
00:20:28.960 --> 00:20:33.359
Um, and it becomes a thing you can do to kind of feel like you're doing something right.
00:20:33.599 --> 00:20:47.359
But what we can easily do that when we do that is we can chronically overtrain because you just keep working out, we keep trying to push um more volume, more weight, we don't rest appropriately, and we don't incorporate D load weeks.
00:20:47.519 --> 00:20:49.359
This is something that I do specifically.
00:20:49.440 --> 00:21:03.200
I'm actually right in the middle of starting to do my D load week because I did about a seven-week uh squat deadlift um power cycle, you know, working up on like five sets of five on heavy squats, heavy deadlifts.
00:21:03.440 --> 00:21:14.720
And now I'm gonna spend a week deloading uh and just pulling way back on volume and weight, and just let the nervous system, let the body, let the joints recover.
00:21:14.880 --> 00:21:21.440
Uh, so incorporating a D-load week, uh, I always recommend somewhere in like the five to eight week range.
00:21:21.680 --> 00:21:27.440
If you're working out pretty heavy, pretty hard, I would say, you know, five to six weeks.
00:21:27.680 --> 00:21:35.680
If it's more volume, lighter weight, higher reps, maybe you can kind of get away with seven to eight weeks, but definitely take a deload week.
00:21:35.839 --> 00:21:41.039
Uh, you know, with my consistent clients that are that I see every week, we do that too.
00:21:41.279 --> 00:21:44.319
Um, as long as they're working out more than maybe twice a week.
00:21:44.400 --> 00:21:59.359
If you have if you're just working out like total body Monday, total body Thursday, um, and you're not really doing much the rest of the time, I don't know how impactful a D load week uh is going to be, uh, unless you're really pushing those workouts.
00:21:59.440 --> 00:22:03.279
Um But I I would say probably don't need it in that situation.
00:22:03.519 --> 00:22:07.039
Um, this is a great quote by Greg Glassman.
00:22:07.119 --> 00:22:10.640
He says, more is not better, better is better.
00:22:10.799 --> 00:22:16.480
And all that means is like more volume, more times at the gym is not better.
00:22:16.799 --> 00:22:20.000
It's a better use of the times that you go.
00:22:20.240 --> 00:22:20.559
Right.
00:22:20.720 --> 00:22:23.759
So when I was in my 40s, I would probably go to the gym.
00:22:24.079 --> 00:22:27.599
I was probably strength training six days a week.
00:22:27.839 --> 00:22:28.559
Felt fine.
00:22:28.720 --> 00:22:32.079
I was getting results, no issues.
00:22:32.319 --> 00:22:36.079
Now I'm down to four to five of strength training.
00:22:36.319 --> 00:22:43.200
Uh a day of yoga, maybe a day of like rucking with my wife or something like that, something that's still active.
00:22:43.440 --> 00:22:44.960
Uh family bike rides.
00:22:45.119 --> 00:22:46.319
We all got mountain bikes now.
00:22:46.400 --> 00:22:49.839
So we're going out and mountain biking on a Wednesday, on a Wednesday after school.
00:22:50.079 --> 00:22:54.079
Uh, but really strength training for sometimes five days a week.
00:22:54.160 --> 00:23:00.480
But right now with these heavy leg workouts, it's like it's like squat focused leg day, upper body day, rest.
00:23:01.359 --> 00:23:04.640
Deadlift focused leg day, upper body day, rest, rest.
00:23:04.799 --> 00:23:05.039
Right?
00:23:05.119 --> 00:23:06.079
That's kind of my rhythm.
00:23:06.240 -->
00:23:09.039
And so, and that's based on hey, I'm 51.
00:23:09.119 --> 00:23:10.799
It, I need more recovery.
00:23:10.880 --> 00:23:14.079
I need, I can't beat myself up as much at the gym.
00:23:14.160 --> 00:23:16.960
So, more is not better, better is better.
00:23:17.119 --> 00:23:24.799
Take that one uh and look at your life and see if there's an opportunity to be better at uh how you're programming yourself and how you're resting.
00:23:25.039 --> 00:23:27.519
Okay, uh, we're getting down to the nitty-gritty here.
00:23:27.680 --> 00:23:31.119
Uh let's let's uh 23 minutes, man.
00:23:31.200 --> 00:23:32.559
We're we're we're crushing here.
00:23:32.720 --> 00:23:35.200
Okay, so stress management.
00:23:35.440 --> 00:23:44.240
Um chronic uh physiological stress uh is a big inflammation driver.
00:23:44.400 --> 00:23:50.880
So that's um you know, just stress on the body, stress on you know, from training, things like that.
00:23:51.039 --> 00:23:58.319
There's you know, there's breath work can be can be tools to help this time outside.
00:23:58.400 --> 00:24:20.640
I'm a big fine fan of like just going for walks, going around the block or going around the you know, walking to the park, biking in the park, you know, stuff that's really low cardiovascular output, but very kind of like I'm in nature, I'm with my family, we're going on a hike, we're exploring something and just kind of like tapping into that like time outdoors.
00:24:20.960 --> 00:24:23.440
Um breath work's a good one.
00:24:23.599 --> 00:24:46.319
When I'm performing, and like if I'm doing acting or in in in theater and things like that, I do a lot of breath work in preparation for getting on stage because it really settles down my my nervous system and and helps me process any nerves, anxiety, and be ready, focused, and and and uh present.
00:24:46.640 --> 00:24:52.799
So uh, but breath work can also really help you know kind of bring down psychological stress.
00:24:53.039 --> 00:25:03.920
So those are the and then meditation too, but uh that's kind of up to to somebody's kind of like you know desire to go deeper with like a meditation, but I think it can be great.
00:25:04.480 --> 00:25:12.880
Um all right, so gut health, um you know, gut is the as a major immune regulator.
00:25:13.119 --> 00:25:25.359
Um so you know, if you feel like something's up with your gut, I don't there's nothing wrong with there's nothing bad that could happen from just like you know having your gut biome checked.
00:25:25.599 --> 00:25:39.599
Again, I think there's a little bit of like woo-woo, you know, doctors out there that are gonna try to that may take some half-truths and then sell you a whole bunch of supplements to fix all these things that they decide are are wrong with you.
00:25:39.759 --> 00:25:49.599
But I think it's important is important to know that the gut isn't a big part of your immune system, and and if there is inflammation in your gut or things like that, then that can help.
00:25:49.759 --> 00:26:01.519
They're actually finding that some of the GLP1s are obviously good for weight loss and and diabetes and things like that, but they're also good for bringing down systemic inflammation in the gut.
00:26:01.599 --> 00:26:08.160
Um, so there's uh not that much research on it, but that's what they are finding utilizing uh GLP1s.
00:26:08.240 --> 00:26:18.240
So that would be like you know, the weight loss uh peptides as a way to decrease inflammation in your gut and in your like in the system of your body.
00:26:18.559 --> 00:26:30.799
Um all right, so um, we could talk about gut health, how do you improve it, fiber, you know, fermented foods, but like I just I think that's a conversation with your doctor once you find out if you had need any improvements in your gut.
00:26:31.039 --> 00:26:44.160
I definitely don't recommend like assuming that you have gut problems and then going and like self-diagnosing and then going and eating a bunch of foods or taking a bunch of supplements that you think are gonna help because you found them at Whole Foods for$30 a bottle.
00:26:44.319 --> 00:26:45.039
Don't do that.
00:26:45.279 --> 00:26:47.599
Go find out if you actually need something.
00:26:47.920 --> 00:26:48.400
All right.
00:26:48.480 --> 00:26:50.960
Um, so feedback loop approach.
00:26:51.279 --> 00:26:56.640
So the if you think about what we're doing, we're training, right?
00:26:56.799 --> 00:27:05.519
And in that training, we want to push the body into stress, into fatigue, you know, and then we recover intentionally from that training.
00:27:06.720 --> 00:27:17.839
And then in the macro level, we want to measure how we're doing with blood work um, you know, over every three months, and then we want to take that information.
00:27:18.480 --> 00:27:26.799
So if I'm tracking my training, let's say I'm doing seven weeks of like a build-up like strength program, and then I deload and I do that again.
00:27:27.039 --> 00:27:41.759
All right, and so that's eight weeks plus eight weeks, 16 weeks, like, and then from there, you know, maybe I do blood work at the end of that that second cycle of strength training, and then I get information from the from the blood work.
00:27:41.839 --> 00:27:52.720
I get I can look and see how much strength I've increased, or if I've like gained muscle, or if I've lost body fat, or whatever those metrics are, and then I can make a necessary adjustments based on those inputs.
00:27:52.960 --> 00:28:00.640
I think this is generally how you you know need to be looking at uh, you know, what how are you doing?
00:28:00.720 --> 00:28:14.880
Like, because if you're if your goal is to lose weight, like be healthy, but part of being healthy means losing weight, and you did everything you thought was right, and three months later you hadn't lost any weight, like that that would be a problem, right?
00:28:14.960 --> 00:28:27.599
Like, and you know, a lot of people were like, Well, I probably gained
muscle, like, okay, maybe a little bit, but you know, you had a goal to get healthy and lose weight, and you didn't lose weight, and it took you three months and you didn't make any adjustments.
00:28:27.920 --> 00:28:40.960
So, same thing with training, like going to the gym and exercising is good, and going from not doing that to doing that will probably have a great impact on how you sleep and how you feel and all this kind of stuff.
00:28:41.119 --> 00:28:49.759
But if you were going to the gym for three months and made no improvements on your strength, like you gotta look at that and go, why?
00:28:49.920 --> 00:28:51.519
Why am I not getting stronger?
00:28:51.759 --> 00:29:09.039
Why does my blood work show a bunch of inflammatory markers that I didn't that you know, maybe maybe I need to look at, you know, the quantity of how much I'm training or or maybe I need to adjust some of these metrics and see if I can improve the outcome next time around.
00:29:09.200 --> 00:29:21.359
And it's okay to not be successful every you know, every time you check to see if you've improved in the gym, as long as you take that information and adjust it to make sure you you're successful next time.
00:29:21.599 --> 00:29:29.599
And sometimes that makes that makes you find a trainer like me, like go out and reach out to somebody who knows what they're doing and can guide you through.
00:29:29.680 --> 00:29:31.279
And that's totally fine too.
00:29:31.440 --> 00:29:54.079
I mean, we are you know, AI is not going to take over the training space because you know people that have the experience and know what's what's what, uh, and the the ability to motivate and create accountability and all that kind of stuff, that will never go away because people need accountability, people need the right and not just the right information, but the tools and and how to do that.
00:29:54.160 --> 00:29:56.480
So if you need a trainer, go find one.
00:29:56.720 --> 00:29:58.720
All right, last bit, common mistakes.
00:29:58.799 --> 00:30:04.720
Uh, we're gonna wrap this up here in a couple minutes here, but I want to talk about common mistakes, ignoring blood work entirely, right?
00:30:04.880 --> 00:30:15.200
A lot of us, like, you know, and I've gone to my uh general practitioner, got blood work done, and then I heard nothing, and I called and I said, Hey, I never got my blood work back.
00:30:15.359 --> 00:30:23.119
And then I kind of like heard, and then they transferred me to the nurse practitioner, and she got on the phone, she's like, Oh, everything looks good.
00:30:24.319 --> 00:30:26.079
And that was that was the answer.
00:30:26.240 --> 00:30:27.279
And I was like, What?
00:30:27.440 --> 00:30:28.240
No, no, no, no.
00:30:28.400 --> 00:30:30.720
I want to know what my cholesterol is.
00:30:30.799 --> 00:30:33.759
I want to know, like, is any like I want to know all this stuff.
00:30:33.920 --> 00:30:35.440
I want to know where these markers are.
00:30:35.599 --> 00:30:38.720
I want to see is there anything that's slightly elevated?
00:30:38.799 --> 00:30:42.319
Is there any, you know, counterindications to health?
00:30:42.400 --> 00:30:55.519
Like, I mean, we have to be the leaders of our health because oftentimes, you know, as busy as the um is the medical field is, they may not be giving time to you.
00:30:55.599 --> 00:31:12.559
And that's why the concierge doctors and things like that are very, very helpful these days and and you know, are oftentimes expensive, but maybe worth that cost because you get a lot more personal attention and focus, and you might even get a nutrition coach with with that doctor's uh support and lots of testing and all that kind of stuff.
00:31:12.720 --> 00:31:21.519
So um, but anyway, that's that's you want to know what your blood work is, and you gotta use that information to uh to make changes if necessary.
00:31:21.680 --> 00:31:25.359
Um over relying on supplements instead of fixing your lifestyle.
00:31:25.440 --> 00:31:31.599
And I would say over-relying on the cold plunge instead of fixing your sleep would be the other the the other way to say that.
00:31:31.759 --> 00:31:42.880
Um, so you know, less supplements, less, you know, shiny, cool uh gimmicks of of recovery, more sleep, better food, fix your lifestyle.
00:31:43.039 --> 00:31:45.680
Uh and training harder when recovery is the issue.
00:31:45.839 --> 00:31:57.519
So if recovery is your issue, then you probably need to figure out how you're you can better recover from what you are already doing versus training harder and expecting that to be the fix.
00:31:57.759 --> 00:32:01.119
And then chasing optimal numbers without context.
00:32:01.279 --> 00:32:32.240
Uh I just think this is is something that like you know, we all want to believe that you know, if we just do the the sets and the reps, we're gonna put 20 pounds on our bench press, or you know, hey, if I put if I if I tell chat DBT to build me a bench press program to get me from 200 to 225 in in eight weeks because I want to bench two plates, you know, at my you know summer hangout with my friends, like that that would be optimal.
00:32:32.400 --> 00:32:42.559
And some people might get there, but like that's not everybody, and like you have to be you have to understand yourself and how quickly you're able to get stronger.
00:32:42.799 --> 00:32:49.920
And you know, and you see, I have to understand there's context to everything, and we can't just keep chasing big bench numbers.
00:32:50.000 --> 00:32:55.759
That's how we get injured, that's how we you know we we make big mistakes and we regret them later.
00:32:56.000 --> 00:33:01.759
All right, last but not least, tech takeaways sleep, sleep, sleep, sleep, sleep, and do your blood work.
00:33:01.839 --> 00:33:22.240
I'd say minimum twice a year, but I would if you're over 50, I'm just I promise you it will make a difference is ask for more comprehensive blood work and do it quarterly, quarterly,
especially if you're exercising uh a lot and you really want to make sure the results in the gym and the results on the blood work are matching each other.
00:33:22.400 --> 00:33:24.720
Uh check your resting heart rate in the morning.
00:33:24.799 --> 00:33:28.160
Um, notice your energy levels when they're high, when they're low.
00:33:28.400 --> 00:33:31.119
Um, and just to make one change at a time.
00:33:31.200 --> 00:33:35.039
If you're like listening to all this, going like, oh my God, what do I do first?
00:33:35.359 --> 00:33:36.799
Just make one change at a time.
00:33:36.960 --> 00:33:39.599
Just decide I'm gonna get 30 extra minutes of sleep every night.
00:33:39.839 --> 00:33:40.720
Start there.
00:33:40.880 --> 00:33:54.720
That's probably the biggest fix for every, you know, if you're sleeping six hours a night, go to six and a half a night just consistently, and and that'll probably be a significant improvement in your overall health.
00:33:54.880 --> 00:33:59.680
And go to seven after that, and seven and a half or whatever, and then mess with some other things.
00:33:59.839 --> 00:34:00.720
But yeah.
00:34:01.039 --> 00:34:01.839
All right, people.
00:34:02.000 --> 00:34:04.160
I'm glad you uh you've uh you've been listening.
00:34:04.319 --> 00:34:06.720
Hey, this is uh this is kind of a deep dive here.
00:34:06.960 --> 00:34:09.760
We've been a little over 30 minutes, about 35 minutes in here.
00:34:09.920 --> 00:34:11.840
Hopefully, uh very effective for you.
00:34:11.920 --> 00:34:16.960
I will tell you a lot of this stuff is uh is also stuff that I had to learn.
00:34:17.039 --> 00:34:25.360
You know, I had to learn a little bit more about systemic fatigue and and why you know I wasn't getting stronger as fast as I wanted to.
00:34:25.440 --> 00:34:30.079
And I some of it was because I was getting older, but some of it also was like looking at my blood work.
00:34:30.159 --> 00:34:36.719
And I I'm a big stickler about doing um blood work every every three months.
00:34:37.039 --> 00:34:46.880
And you know, if my doctor and I make some choices on on like a medication or something like that, and then we will oftentimes check it a month or two later.
00:34:46.960 --> 00:35:02.480
Like I found out that I I was hypothyroid, and I, you know, at 50, all of a sudden I my my thyroid functions were low, and I got on a thyroid medication, and then we about a month and a half later, we checked to make sure the number was was optimal.
00:35:02.639 --> 00:35:04.880
It wasn't quite optimal, so we doubled the dose.
00:35:05.039 --> 00:35:06.719
We checked another month and a half later.
00:35:06.880 --> 00:35:19.360
So really great engagement with my doctor and I on like improving uh my thyroid function, getting that right, and uh and you know, kind of making sure we're moving forward in the right way.
00:35:19.519 --> 00:35:25.280
So if you don't have that type of relationship with your doctor, um check the the show notes.
00:35:25.440 --> 00:35:26.320
You can email me.
00:35:26.480 --> 00:35:27.199
I will share.
00:35:27.360 --> 00:35:28.400
I have a doctor, Dr.
00:35:28.559 --> 00:35:35.199
Omar Ashtar, who is in North Austin, but we everything is virtual, so you don't have to as long as you live in Texas, you can work with him.
00:35:35.360 --> 00:35:38.239
And he's not he's not expensive, and he is amazing.
00:35:38.320 --> 00:35:46.880
Uh so if you're looking for somebody who can do that type of blood work and really like sit with you and go through this stuff, I would highly recommend him.
00:35:47.199 --> 00:35:50.480
Anyway, thanks for listening to the Mindset Forge podcast.
00:35:50.880 --> 00:35:54.800
Let's uh let's let's you know let's have a great week here.
00:35:54.960 --> 00:36:07.760
If there's one thing you can do uh and you're already sleeping well, and that's that's they've you've nailed that part, and that's not the thing you need to add uh, you know, gonna add 30 minutes to find one extra thing and do it.
00:36:08.559 --> 00:36:11.840
Make one change at a time and see if you can start improving your overall recovery.
00:36:12.159 --> 00:36:14.000
All right, have a great week.