May 23, 2025 • 40 mins
In this episode of The Supra Human Show, Ben Oliver, Ryan Stevens, and Dr. Taylor Waters discuss what actually keeps you strong, mobile, and functional well into your 60s and beyond. No trends, no biohacks, just real science, client results, and brutally honest truths about what it takes to stay elite. You’ll hear stories of clients who dodged surgeries, dropped over 100 pounds, and built muscle decades after most people give up. Why? Because they trained with purpose, not excuses.
This isn’t just about living longer. It’s about living better, stronger, and having the energy most people lose by 40. If you’re done settling for average health, average routines, and average results, watch this. Like, comment, and subscribe for more unapologetic performance strategies from the coaches who actually live it.
Chapters
(00:00) - Introduction
(01:04) - Functional Fitness Over Time
(05:18) - Injury Prevention and Movement Tradeoffs with Age
(07:12) - Why Active Lifestyles Drive Long-Term Health
(09:22) - The Role of Resistance Training in Aging
(13:33) - Supplements vs Real Exercise
(16:01) - Getting Fit at Any Age It’s Never Too Late
(20:04) - Client Stories That Redefined Their Health at 60
(28:21) - Hidden Health Risks and What Metrics to Track
(34:48) - Habits That Add Years to Your Life
To learn more about Supra Human programs: www.suprahuman.com
Follow us on Instagram: www.instagram.com/suprahumanofficial
Interested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: www.suprahuman.com/careers
Results may vary depending on your condition, starting weight, and commitment to the program.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Not only are you 65, you're grossly overweight.
And she's managed to reverse allof it.
We have to be intentional about the habits and behaviors that we
do. You know, it's like, imagine
when you're 60. There's always going to be an
age-related decline, regardless of how fit you are.
The younger you start, the more you do, the better off we're
going to be. Some people are like, oh, you
know, yeah. But I'm 45 now.
There's literally Olympic athletes who are 45.
(00:20):
I'm Ryan Stevens. Doctor Taylor Waters, I'm Ben
Oliver. Welcome to the Superhuman show,
Yeah? What's up guys?
Welcome to the Superhuman Show with your hosts Ben Oliver, Ryan
Stevens and the Doc Taylor Waters.
Today we're going to be talking about the anti ageing benefits
(00:42):
of training, nutrition, fitness,fitness.
Yeah, health. This is right up Taylor
Johnson's. Yeah, this is yeah.
How to Not Die by Taylor JohnsonI'm going to live.
I'm going to live tomorrow. I'm 150.
It's a funny one because we mostof our marketing will talk about
(01:02):
the aesthetic. Because that's all it benefits.
Because. That's all.
Because that's all we care. Yeah, Diana.
Diana the anti agent is pointless.
Yeah, die in a big box digact. But there, there are loads of
health benefits outside of just looking good and feeling good,
which we do emphasize to our clients, especially because a
(01:26):
lot of our clients are late 40s,fifties, some in their 60s, some
even in their 70s. Where it does the the kind of
the ratio kind of changes where when you're younger, you know, I
would say there's like a one to 10 ratio of health benefits to
aesthetics. All you're all you're interested
in is looking good. Aesthetics over every year,
yeah, yeah. And you, you will actually
(01:47):
sacrifice how for the aesthetics.
And then as you start to get older, you know, maybe like, you
start having kids. And I still focus on aesthetics.
Yeah, yeah. When you want to be the Jack dad
and then. Look boy, look up Jack, Daddy.
But I, I think as, as you do getolder, you do start thinking
more about your quality of life.And, you know, when you start
(02:10):
getting your, your, your health check UPS from your doctor and
you're looking at things like resting heart rate, blood
pressure, bone density, think things that like we know from
the evidence are associated withcardiovascular disease, you
know, high cholesterol, high blood pressure, all of these
(02:31):
things that can massively impactyour quality of life when you're
older. I think as you like, basically
as we start to get older, the general consensus is things
start to decline, right? You know there's.
Always going to be an age-related decline.
Regardless, regardless, so like we want to try and the younger
you start, the more you do. Like you were saying, Taylor,
the bar is set high, you know, so the more stuff we can do to
(02:53):
slow that decline, the better off we're going to be.
Yeah, yeah. Go on.
There was a there was a study Jinx.
Yeah. There was a study where, and I
can't remember what it was, but it was basically showing it was
like what fitness performance you have at say 30 and what that
would look like then when you're70 and like there's obviously a
(03:15):
decline off. Like if you're running a 45
minute 10K when you're 30, you're not running a 45 minute
10K when you're 70. Even if you maintain your
running performance, there's always going to be a drop off.
But it's like, if you can run a 45 minute 10K when you're 30, by
the time you get to 70, like you're still able to carry your
shopping, you're still able to run 4K without, without
(03:38):
breaking. You're still able to do this
stuff. And then it's like, whereas if
you can't even run 3K when you're 30, what the hell is that
going to look like when you're 7th in a wheelchair?
Yeah, it's lit. And then people like, oh, you
know, but people were. It's very natural to blame it on
ageing because there is always be going to be the age-related
decline. But it's like some people are
(03:59):
like, oh, you know, yeah, but I'm 45 now.
There's literally Olympic athletes who are 45.
Like, you're on about, like, just getting up out of a chair.
You're on about like, oh, it's bending.
Over. I know, I know there's a big
difference here. It's it's the people that will
say that when they go Oh yeah, you know, just like it's when I
got to 40 my back started. It's like we haven't done
anything to strengthen your backin in your 20s.
(04:19):
Yeah. That's why it went in your.
Yeah. Yeah.
But I, I think, I think it was Pete, Peter Atias was saying
there's a direct correlation between VO2 Max and longevity.
Like the higher you VO2 Max, the, the, the likelihood, the
longer you are to live. And obviously there's some
nuance to that, you know, Lance,Lance Armstrong and his EPO
(04:41):
infused VO2 Max, you know, there's probably going to be
some downsides. His his VO2 Max was very high,
but his testosterone and growth hormone use was also very high,
which might have a different. Effect, yeah, but I, but I think
like, again, you can, you can take from that like a general
consensus, which, which is if you are very aerobically fit,
you are like exact, like you said, you are probably going to
(05:03):
be fitter and healthier in your elder use.
And, and it's when it's only when you take a knock that your
quality of life is impacted thatit starts to kind of hit home.
And, and I, I think you can, youstart to experience it in your,
your 30s and 40s when you get injured.
Like, you know, like when, when I hurt my back last year, the
(05:24):
only thing I wanted like, because at the time I, I legit
thought like, I think I'm going to have a limp for the rest of
my life. Like, I can't, I I was like
leaning against stuff just to walk and I thought, screw
lifting heavy again. I just want to be able to not be
in pain everyday. Like, And luckily it wasn't that
serious. And, you know, I'm back lifting
heavy in 100. Yeah, but but like, when you're
(05:46):
in that situation, the only thing you care about is just
like not being in pain. Give me the basics back, yeah?
And so when, you know, if you don't start thinking about this
stuff in your 30s and 40s, you are going to pay the price in
your 50s and 60s. And that goes, you know, even
even for me, like there will be a point where, you know, putting
(06:07):
heavyweight on my back is going to make my 60s much harder than
if I stopped doing it. And then you, you have to ask
yourself, well, am I willing that that trade off to do what I
love at the moment? But then there's going to be a
price to pay. You know, there's a price to pay
for everything. And, and maybe that is my knees
are a bit fucked when I'm older or my hips are like, show me any
(06:29):
elite power lifter that hasn't had hip replacements in their
60s, like all of them, like every single one of them.
And so like there, there is always going to be a price to
pay. The more extreme, the more, the
more extreme you go. Like again, bodybuilders that
have pushed the mass size, you know, they're going to get
calcification on their heart. You know, your, your heart's
like a battery. It's only got so many beats.
And if you've used those beats to power a £300 muscle machine
(06:52):
when you weren't made to be thatbig, it's going to shave years
of your life. Especially when it's beats out
really inefficient beats. It's not a very, it's not a very
conditioned heart and it's have to beat shit loads.
Yeah, the gasket is going to blow pretty soon.
Yeah, so, so I, I think, and I, I definitely over the last
couple of years I've, I've thought about it more of like,
you know, and, and then when you've got kids as well, you
(07:14):
think, well, God, I like, I wantto be able to like even play
with my grandkids, you know, andnot be on a Zimmer frame or, you
know, not be able to like play with my grandkids because I'm
too tired or too weak. That was one of my biggest
realizations. Like you go to like parks or
even to the beach and stuff, andyou always see the parents
sitting down shouting from afar.I'll get down from there.
(07:34):
Whereas I like to be up there with them, you know, So I don't
have the time to get down and we're there with them if I want
to. Be fucking thrown.
Down. Yeah.
So I'm done. If you get down like you always
see. This is my house.
It's like. Ruben get down, he's like, no,
I'm going to be up there playingwith him.
So if he wants to come down, we can come down together, you
know. And like it's just quality of
life, being able to have those memories with like your kids and
stuff. That's the biggest thing I've
realised. You know, I'm not the one
(07:55):
shouting from side. I'm playing football, you know,
whatever it may be and. Yeah, I I think it's, it's tough
because you know, when people get like in like like their back
goes in their 50s, for example. And they're like, thing is like
I bent over just to pick the sharpen up on my back went
because I'm old. And it's like, is it because
you're old or is it because you're really not prepared for
(08:17):
anything physically anymore? Whereas if you're going to your
40s and you can deadlift, you know, a good a good amount of
weight and you're still pulling 100 kilos from the floor
consistently over time, like every week, you're still
testing. I can still pull 100 kilos.
Well, then like when you bent over to pick the shopping up,
the likelihood of you pulling your back out is going to be
(08:37):
much, much lower because that level of stress on your back of
picking up shopping is so slim. But if all you do through your
20s and your 30s is sit in a desk chair, then go home, drive
in a car, sit down, then go watch TV, and you do that for
for 40 years or 20 years, whatever it is, then you go to
(08:57):
pick the shopping up. You're not prepared for
anything. So you're so brittle, you're so
fragile that then things start to fall apart and it's like, and
they'll fall apart much, much, much faster if you don't make
sure you're still in good shape.The.
Other, I mean when, when we start to kind of breakdown
those, the actual benefits that we get from you know, the
aerobic work and resistance training and stuff.
(09:18):
You know, when it comes to resistance training, 2 main ones
we're looking at is sarcopenia, which is just must like simple
terms, muscle wasting as you ageand osteoporosis, so brittle
bones and like osteoporosis, thenumber of, you know, women and
men in their 70s or something where they have a trip or a fall
(09:40):
and they'll break their leg and it, and it'll be like a little
tumble in their kitchen or something.
And it's, it's because they haven't been like a combination
of things like the, you know, diet's probably insufficient and
probably not eating enough protein.
And we can talk about that in a second, but because they haven't
done, you know, one of the main benefits of resistance training
is bone thickening, like increased bone density.
(10:01):
And if you continue to do that, and it doesn't have to be heavy
back squats, but like putting your muscles under tension, that
mechanical tension, it may save you when you're older when you
fall over, like if you fall overand you know, you put your arm
out, your arm's not going to break.
If you land on your hip, you're not going to need a hip
replacement. You just, you have a bruise, you
(10:22):
know, and it I don't want to, you know, be a pessimist, but it
will happen like when you're going to fall over at some point
in your older years, whether youslip on your ass on ice or.
If you are stronger though, the risk of falls is much, much
lower. You're.
Way more stable, you know, and so all of those things.
But like, the number of times you hear that someone has a fall
and then they die like a year later.
(10:43):
And it's because like, whether they knock their head or
something and it's like, and it really fucks them up.
And you think like, it's, you could say only you did
resistance training for 40 years.
Yeah. But these habits that you build
now, you're really gonna pay offin that start around.
Well, we go back to what you say.
What price you want to pay? You gonna pay the price of
(11:03):
training resistance training to then not have those risks when
you're older? Or are you not gonna train and
then pay the price later than when you fall you could die.
Yeah, it's like now you're in your 50s and you've got wafer
bones. So it's like now I'm so at risk
of if I take a tumble, something's going to snap and
someone's going to go. Whereas like, you know, again,
if you've been lifting weights for 20-30 years, your durability
(11:25):
is so much higher. So it's like, OK, yeah, I fall,
I bass my elbow. I mean, my old man, he, he
hasn't been like a heavy lifter or a, a mental athlete by any
means, but what he has been his physically active like he is, he
works an active job. He's up and down ladders.
You know, he, he snowboards, he plays a bit of sports here and
there. You know, he'll, he'll run
(11:45):
around like there's one thing that he always says like he's 78
now and in the office block thathe works in, there's a set of
stairs and he goes whenever I have to go up to the top, I'll
always run it. It's just, it's just that test
in my head to be like, I can still run up these days.
And he's been doing it for like 10 years.
He goes, I'll always and he justjogs up them and he's not fast
to get me wrong. He's a slick, He's an absolute
(12:05):
slick. But it's like, but just that
it's just those small things that add up over time.
I'm like when he was like 70, must have been 74 at this point,
was up a ladder, step backwards,missed his step, fell, landed on
like, like broken brick and stuff because they were taking a
wall down. Smacked his head, broke a rib.
(12:26):
And he was like, and then I was like, so I went and grabbed him,
took him down to the hospital and he was like, I got some
work, work to do. And then the next day he's
driving around, he's in pain. He's like, Oh yeah, my ribs, my
ribs are a bit sore, but he's like, he's taking it like a
champ. But if, if you would thrown your
average 78 year old bloke down literally dead on impact, it's
like they would just shatter like a pane of glass.
(12:48):
It's just it's, I don't think people realize how much of A
role it plays building up that durability for when you get
older. It's definitely overlooked, and
I think it's overlooked as well because it's hard.
Yeah. You know, if you think about a
lot what a lot of people do these days, like longevity, like
they'll take supplements and stuff, but that's easy, isn't
it? Yeah, yeah.
You know where it's like they'lloverlook like exercise because
(13:08):
it's fucking hard to be consistent with it.
When it's it's the greatest predictor of longevity and
quality of life is maximal strength and VO2 Max.
So that's the greatest predictorof longevity.
I don't see like, oh, the, the, I know the, the turmeric drink
that you drink in the morning, Idon't see that in there.
(13:30):
I haven't seen that at all actually.
But it's like, yeah, but that's nice.
And it's easy to do. Yeah, yeah, like slogging away
on AC2 back it's. So true, though when people are
looking at like, yeah, you know,your cold plunges and your
saunas and all of this stuff, none of that, like that stuff is
going to pale in comparison to having good exercise habits and
(13:50):
behaviours for decades. Like there's, there's nothing
that those things are going to do that's going to replace some
form of resistance training three to five times a week and
doing some aerobic work a few times a week for, for decade.
Like for your life basically. Like if you, if you do those two
things, like I think, I think a like, I don't know if it's
(14:11):
Chinese, but like Asians tend tohave the longest, like lifespan.
And they it's, it's, it was basically down to having a lower
stress life, like funny enough, a lower protein diet.
So they don't have a huge amountof muscle.
They're just smaller. So the the other thing, which is
absolutely true, tall guys die earlier.
(14:34):
Yeah. Like the you talk, you don't see
the six fives in their in their 80s too, Yeah.
Hey, we're all right then. Yeah, yeah, yeah, There you go.
Pros, pros and cons. Sorry John, but I've.
Got to live this short life forever.
Yeah. But, but I said again, they're,
they're more, they're smaller instature and they walk a lot.
And so they're like the, the, the main things that you look
at. And what makes me laugh is like
(14:55):
when everyone's like shitting onseed oils, like that's been a
staple in Chinese, yeah, cuisinefor centuries, like soybean oil
and stuff. And they live the longest.
And so everyone's like, oh, he'slike, it's like, yeah, it's
because you're cooking chips in seed oils.
Yeah. Like, but them on their own,
like there's there's no, there'sno studies that suggest that.
But but. When you think of longevity, you
(15:17):
know, you mentioned sarcopenia and it's like you're again,
you're always going to have age-related muscle loss.
You're always going to, but the more muscle you can have as you
get into later. Life you end up having more,
Yeah, just saying. It's like you say you're always
going to lose roughly around 12 lbs of muscle, but if you start
with 50 lbs of muscle and then you lose 12, well, you've got
(15:39):
plenty left. Well, if you started with 15 and
you've lost 12, now your skin and bone, again, it's like you
want to have. So it's not just, but again,
there's, there's always going tobe benefits.
Even if now you're listening to this and you're 16, you're like
start now. Start now.
Literally start it now. Because again, it's, it's only
going to fall off faster. And it's, you know, you're only
(16:00):
going to get more and more brittle as time goes on.
Yeah, yeah. And it's it's only at the
extremes where having an extremeamount of muscle mass will save
years of your life. Yeah, the extreme, but we're
talking. But I think for someone who is,
you know, not a bodybuilder, nota performance enhanced athlete
(16:20):
and is natural. Excuse me so.
It's the. Carries coming back up.
But if you are natural, then youshould stop.
Like, yeah, yeah, yeah, stop being natural.
But I like your, your goal should just be to build muscle.
Like try and build as much muscle as you can, you know,
going into your 40s and 50s. Because realistically we know
(16:41):
the more experience you get, theharder it is to build muscle.
You're looking at netting anywhere from 1 to 5 lbs of
muscle in a year of a, you know,and that's being in a like a
small surplus, which most peoplearen't because they diet for the
summer and stuff as well. So you're looking at like maybe
gaining 2025 lbs of muscle in like a 7 to 10 year period.
So that you should be trying to build muscle constantly because
(17:05):
like like you said, the the higher you can get that
threshold, the the better off you're going to be when you're
when you're older. Yeah, and that's it.
Isn't it? Like, like we spoke about is
that you want your net effect tobe as high as you can.
So even if someone is like 50-60, you may as well start now
because time is going to pass anyway.
In 10 years, going to be 70, you're going to be left better
off, you know? But if you are listening to this
(17:25):
and you're like 18, start now ifyou're already.
Start. Now, yeah, even guys in like
several guys, girls in like the 70s, it's, we're not asking you
to front squat, like front cleansquat, you know, 100 kilos, 150
kilos, like just practicing likegetting in and out of a chair 20
times. Like if you can get in and out
of a chair 20 times back-to-backto back-to-back, and you can
(17:47):
stay on top of that, you're never going to find yourself in
a position where it's like, I, Ijust, I just struggle getting up
these days. It's like, yeah, because you've
stayed on top of it and it's a, and it's a behaviour that you
practice time and time and time again.
So it's never going to disappear.
But it's when you stop doing these things and you become
deconditioned to basic life tasks, like you'll see someone,
they're like, oh, I was, I was making postcards.
(18:10):
I made five postcards yesterday.My forearms are in tatters
today. It's because your forearms are
so undertrained, your forearms are so fragile that even doing a
simple task like putting a few postcards together, your
forearms are in bits. Just like when you wake up and
you've done heavy back squats the day before, you're like, my
legs are sore today. It's the same thing, but your
(18:31):
tolerance is way higher. So you've got to 'cause that
you've got to do something so much more intense to create that
damage, whereas they were able just to create that damage
through. So now it's like what happens
when you're forced, like a fall,like where you're forced to do
something that's way higher thanthat.
Again, things are just going to fall apart.
I was going to say it just made me think when I don't know if
you guys remember when you firststarted driving when you were
(18:53):
17. Your shoulder aches when you
drive. Yeah, because you're not used to
doing this. And your foot on the foot and
yeah. Your size.
You've got my to be out. Yeah, really sore.
Shins and a really sore shoulderbecause you're not used to just
doing this for hours and then you think now it's like, yeah,
I've I've done it for 20 years now or like or 1520 years and
it's like you never get shoulderache from driving now yeah, but
I remember when I first started driving I was.
(19:16):
Like. And just like, and then you,
you, if you're in traffic, you're like you're cut your car.
Is that why you're going automatic?
Yeah. Yeah, but no, it's so true.
What I was going to say is because like we've had guys that
are like turning 60 or in the Hall of Fame in like a year, you
know, and obviously it's quite old to start fitness like within
(19:38):
a year, their Hall of Fame status.
And again, I know we're not justtalking about like aesthetics,
but for these people that get inthe Hall of Fame status, have a
physique like that, the habits and behaviors that they would
have to gone through, like training four days a week,
10,000 steps, wherever it may be.
Just doing 12 months of that, starting at like 59 years old
has paid so much dividends in that short amount of time.
So it's never too late to start.Yeah, one of one of my favorite
(20:02):
clients who I've worked with forfive, five years now.
She started with me and she was 65 when she started with me and
she was 360 lbs. And now she sits around.
To 10 and you know like going on70 this year and is travelling
the world going on massive trips, excursions, walk in
(20:26):
shooting a safari in Africa later on this year.
And so it's like she started andand bear in mind all we do is
walk like and track her nutrition.
Would it be better if you did some resistance training?
100%, But the fact that she's lost, you know, 140 lbs, she's
in like, and started at 65. Her quality of life now at 70 is
(20:52):
better than it's been from when she was 30 to 65.
So it it's like we've managed tocompletely work, you know, she's
probably going to live for 10 years longer than what was what
was planned. That's given her life.
Back because because of this andand then the quality of life is
through the roof. You know, she's never been more
(21:14):
adventurous now at 70 then she'sbeen a whole whole life, which
is again, and that's like that'sthe very extreme.
You know, not only are you 65, you're grossly overweight.
You know, you're, you're at the extreme end of obesity and she's
managed to reverse all of it. Yeah.
Like when you're 150 lbs air of you, it's like you can't be
adventurous even if you want to.Yeah, you know, so.
(21:36):
You're literally physically limited by like travel, you
know, like like using extended seatbelts on flights, can't go
on long haul flights because you're too uncomfortable.
Like all of those things. And like, all of that's just
been reversed, which is crazy. And that's what we're talking.
We're, I know we say longevity, but I'm more focused on the
quality of life rather than the length of it because like you
can use modern medicine to improve your length of life.
(21:59):
Whether it's always going to improve your quality of life is
another story. Because now you're just
prolonging this, this state thatyou're in.
And it's like, oh, well, I stilldon't have much quality.
I'm just going to spend a bit more time here.
Whereas what we want to do is you want to get in a position
whereby you're maximising the time that you have here and
making sure that it's of a high quality.
And that's where it really comesinto play as as, like you said,
(22:21):
you know, one of my guys, Frank,big Frank.
So shout out to big Frank as well.
Frank is a legend. He's so when he started, I think
he was like 400 lbs. When he started on his own, he
got down to like 300 ish when hestarted with Supra.
Now he's down, he got down to 180 and.
(22:43):
Shaved off more than 50% of his body weight.
And you see him, he's like 180. And he needed, when he first
started me again, he was like say we were about 298, he needed
a knee replacement that was coming up in like 4 months time.
And again he signed up to the program knowing he had a knee
replacement in four months time.He's like, look, I got to get in
as good a shape as I can to get the knee replacement done so I
(23:03):
can recover well coming out of the back end of it.
So again, another an age-relatedproblem that he had that it was
like the better shape you are going in, the better you're
going to be coming out. So we got to the about two weeks
before the knee replacement and he's walking on the treadmill
and he felt like a bit of a crunch in that knee.
And he said every step was pain,just pain, pain, pain, pain.
(23:26):
But like, not only have you got no cartilage in your knee, so
you're bone on bone, but you're also 400 lbs at one point.
Like no wonder your knees hit. You can have you can have
cartilage that's three inches deep, but he's still going to
weigh it. But then after that he went oh,
and the knee was like, oh, it feels OK at the moment.
And he went to see the surgeon and the surgeon was like, well,
(23:47):
are you in any pain at the minute?
He's like, not really. And he was like, well, although
you haven't grown the car at hisback, like maybe there was some
calcification of tissue or whatnot that was causing some of
that pain. So now he's still bone on bone,
but as he's only like 100 and 185 lbs at the moment, it's like
like he says I can't leg press really heavyweight because that
(24:09):
much force on it. He does cause pain, but like
walking around, lifting some light weights, lunging, bending
over, he's like I have no pain whatsoever.
So it's like the age-related decline that he had of the the
knee giving weight, which was always going to happen.
He's now able to avoid the surgery.
He's solved the symptom problems.
So now like again, you look, youspeak to him about his life.
(24:31):
It's almost like, almost like he's the happiest man on the
planet. He's like, I'm just so grateful
for everything I've got. And it's like make that that's
what it's about. So now when he was now he's 60.
I think Frank is he's definitelyaround that mark.
No, I know and it's oh, I tell, but he he looked 60 when he was
48, but now he doesn't look 60 at all.
And it's like now he's bought back not again, 400 lbs.
(24:54):
You're on borrowed time already.I think in in your sort of 50s.
But it's like he has now not only extended his life tenfold,
his quality of life now is just,again, he's just loving life.
And to see that transformation, you're like, yeah, you've,
you've really, you've really. Won this game.
Those ones tend to stick with you far more than like get like
getting people like shredding stuff.
(25:15):
Like it. It does look cool, like and you
know, and it can help people's confidence and all of these
things. But like when you work with the
guys that like do have serious health issues or they're coming,
like maybe they don't have them yet, but like they are coming.
It's just a matter of time and you manage to get them
completely out of that position.Like the amount of times when
(25:36):
you get that message that it's like, you've given me my life
back. Like I'm like my, you know, my
kids are going to, you know, be with me for a lot longer, You
know, like the the spouse relationship is 10 times better
and it's almost like they're back at their kind of like high
school, like romance kind of stuff and like all all of that
(25:57):
stuff. Like is it's that's so much
cooler than like the the ABS arelike a great by product of that.
But like, like hearing that stuff from clients is is unreal
because. That's the real problem we're
trying to solve, isn't it? Yeah.
Like they're the best ones whereclients just can't do simple
things in life. Like the our client where like
she couldn't travel like or afraid to go on an airplane with
(26:17):
like I had a client before that like said she wouldn't go on an
airplane because she had to use the extender seat belt.
And I was like, that was a goal.He said, if I can go on the
airplane, feel comfortable and only have a single belt, like to
me that is incredible. Like much better than be like,
well, I step on a bodybuilding stage.
Like when you just can't do simple tasks in life or
something is stopping you from experiencing something else that
you want to do, like go somewhere because of a certain
(26:38):
thing that most people are goingto do.
When you get them to do that, that to me is like.
It's it's way better. I remember I had a because I
have a catch up call with Candy Candy's the client that's room
61 client we have we were at a cool every week for five years,
like without fail and about two,I think it was like two or three
years in. I think the lowest we got was
like 200 lbs and she had sent meinitial pictures and we never
(27:02):
did progress pictures after that.
We just, you know, I could see it on the when we did a zoom
call. It's like I could, but I've only
ever saw her from like, you know, mid chest up and, and
she's, she messaged me and she'slike, oh, I, I, I was, I was
putting on my clothes and I realised I was wearing the same
clothes that I was wearing when I was 360 lbs.
And she's like, can I send you apicture?
(27:24):
And we're on the zoom call and she sent it to me and I looked
and I just started crying and I was just like, Oh my God, I was
like, you have lost like 160 lbs.
And then she started crying and I was like, I was in shock by
it. I was just like, this is like
insane. And it was like, you know, she
was holding the T-shirt out. And I was just like you, like,
you've, like, shaved 20 years off.
(27:44):
Yeah. They're the biggest ones when
you get clients that fit into all clothes and like the jeans
are the colours like jeans like a fit 2 of me in.
Yeah, like I think that's when it hits them.
It's like Oh my God I used to fill these and now I can
literally fit 2 of me in here. And that's it you're now talking
about again. And when we go back to the anti
ageing things of fitness, like Candy's literally turning back
the clock. Yeah, she's doing things that a
lot of people her age don't do. So like, although the
(28:07):
chronological age is X, look at the behaviours, like, just like
my old man, you know, I get a lot, a lot of my research in my
PhD was around old, older adults.
And a lot of the things that I would see, I would always ask
the question, are you old? Like do you, are you an old
person? Because like the definition of
an old, of an old person is over6565 plus that's an, an older
(28:27):
adult. But you would ask someone who's
58, are you old? They're like, yeah, I'm old as
fuck. And then you ask someone who's
75 and they're like, I'm, I'm not old.
So now, OK, so, So what are we actually looking at here?
And quite often you'll see the bloke who's 58 and sees himself
as old, sits in his chair all the time, Doesn't work anymore
because his back's bad. You know, it doesn't really, you
(28:50):
know, take care of himself is overweight.
Then you look at the one who's 75 and doesn't appear old.
He's like, well, I'm still running around with the young
kids. Like again, like Frank, he's
always like, I'm in the gym and I'm sticking around more weight
than the young boys. That's why he doesn't do himself
as old because because I'm doingthe things that young people do.
So why would I see myself as old?
So it's all about, again, it's all about perception rather than
(29:12):
the chronological age. So if you can get yourself to
keep doing the things that the young people do, the age, again,
the whole, the age is just a number.
But it's like, yeah, it's, it's,it doesn't mean that you're old
if you, if you view yourself as completely different, you know?
So I mean, we, we spoke about kind of the sarcopenia,
osteoporosis. I think the other, the other
ones that we'd look at is blood pressure, which I think the,
(29:36):
This is why we kind of, we hop on about steps so much that
walking is one of the best things that you can do.
And, and high blood pressure. It's like it's, it's called a
silent killer for a reason. And it's the, the, the annoying
thing about it is it's one of the cheapest things to keep an
eye on. You can buy like a blood
pressure monitor for like 20 bucks on Amazon and check it a
(29:56):
couple times a week. And like having chronically high
blood pressure will kill you faster than anything.
And once your kidneys are gone, you're fucked.
Like that's it. If you have like high
cholesterol or something like you can reverse that, you know,
like maybe you've got a bit of plaque build up and stuff, but
you can reverse that once your kidneys are kind of starting to
shut down, they don't recover. Like that's it.
(30:18):
And like, you know, God forbid, then you have dialysis and those
kind of things like, and a lot of times you, you see it a lot
in bodybuilders because one of the main side effects of, you
know, blasts and steroids is high blood pressure.
And they'll, they'll get their blood work done and be like,
yeah, healthy as a horse and they won't look at their blood
pressure. And, but it's, it's, you know,
one of the things which was partof my masters was looking at the
current recommendations for stage 2 hypertension, like high,
(30:41):
high blood pressure. And you know, the, the main ones
were frequent aerobic activity. If you do have high blood
pressure, they, they do recommend that you do reduce
your sodium intake. But, you know, I think the
reason why a lot of the studies will lean on that is because a
lot of times people that have high blood pressure generally
(31:05):
are overweight. And the foods which are high in
sodium are typically the Super high calorie.
Yeah. High in fats, you know, high in
carbohydrates, like simple sugars and stuff.
So it's almost like an imbalancebetween their sodium and their
fluid intake as well. Yeah.
And so I wouldn't say like, you know, because for athletes, like
we always say, like, fucking smash the sodium.
Like, it's great for you becausethey need it.
Yeah. Where?
Wait. For pumps in the gym as well,
(31:25):
yeah. So I can see where the rationale
comes from, but I think there's a bit more, there's some other
variables that will go into that.
And then it's, you know, fibre consumption, vegetable
consumption, limiting trans fatsand and resistance training as
well. Like acute bounce of high blood
pressure can actually benefit your because initially if you
(31:46):
had stage 2 hypertension, they would say do not lift weights
because it will spike your bloodpressure.
And then they realise like, oh, it's just acute.
Yeah, it's just and. It always like if I get up out
of this chair now, my blood pressure's going to go.
Exactly. And then they realise that and
they're like, oh, it actually has some benefits to bring in
your your general blood pressuredown.
The issue is if it don't come back down, yeah, that's where
the problem. Is it's, it's also the same with
(32:06):
the the aerobic work, like when I was on the C2 bike this
morning, if you took my blood pressure when I got off it, it
was going to be high. But it's yeah, it's high because
it should be. It's what is it when it
shouldn't be. If it's just constantly red
zoned even when you're sleeping,it's like, yeah, that's that's
when the problems will occur, yeah.
It's the same with like blood glucose levels, right?
It's like no, glucose levels should go up in certain
(32:28):
circumstances. It's when it doesn't come back
down it's an issue. Yeah, the other one we haven't
spoke about diabetes, like type type 2 diabetes, like type 1,
you know, is genetic. Yes.
And and that can happen at any, any point.
My, my literally my, I think my cousin was like 14 or 15, just
went developed, went went hypoglycemic when he was out and
just fucking passed out. One of our good mates, Kieran,
(32:49):
was type one, yeah. Yeah, was he from birth as well?
No, he found out when he was like 15.
Yeah, just pancreas, just. Yeah, just pancreas.
Yeah, Type 2 again, generally speaking, again, you can get
like gestational diabetes and stuff, but generally it's from
high levels of body fat and getting that, that insulin
sensitivity. But then the again, people will
(33:10):
look at, well, you should avoid carbs then carbs are the problem
when you can look at all of the research and it's being in a
calorie deficit and dropping body fat and doing resistance
training are the best things that you can do to improve your
insulin sensitivity in reverse type 2 diabetes.
So you can still eat carbohydrates and be in the
calorie deficit and improve yourinsulin sensitivity.
(33:32):
You don't have to go on a keto diet.
You don't have to say now sugar is the devil.
You just have to eat fewer calories and drop somebody fat.
And that's like, and again, you know, not managing your blood
sugar has its own kind of long term issues.
Metabolic health problems again,Yeah.
And, and so I know what does Gary Brackett call it like
dementia and Alzheimer's? It's like type 3 diabetes.
(33:54):
No, it's not. It's cool outside, but that's
why that's why they're called those things.
But type 4 diabetes, but yeah, Imean that that's that's another
one. Type 2 diabetes is extremely
common, but they're they're the main ones that we look at.
And again, like a lot of them, when you look at blood lipids
(34:15):
like high cholesterol, like or high LDL, high blood pressure,
type 2 diabetes or insens insensitivity, the, the solution
for all of them is typically a reduction in calories, emphasis
on fruits and vegetables and fibre intake, aerobic activity
and lift weights for all of them.
(34:37):
Like if you, if you do those things, like it pretty much
solves all of them in one. And that's why we, we, we harp
on the basics so much. And it can almost sound like,
well, you, you know, it's a far more complicated matter than
that. It's like, I may maybe, but if
you do those things, you ain't going to make it worse.
Like at the, at the very, at thevery worst, it's going to stay
(34:58):
the same. And, and so when people are
looking at like, oh, I like, it's, it's not the fact that I
haven't lifted weights or done any exercise for 10 years.
It's the fact that fruit is causing my blood sugar to spike.
Show me a fucking obese person that got that way from eating
too much fruit. Like it doesn't exist unless
you're drinking innocent smoothies. 500 apples in a can.
(35:21):
This is the thing, isn't it? It's like it can be simple.
It's just not easy to do the basics consistently, you know,
like we've had within Superhuman.
Like they obviously we're partner with Bio, They get their
blood work done. We literally do the basics for a
period of time. They drop 60 lbs.
They absolutely improve. Yeah, yeah.
You know, it's just it's very difficult to do the basics
consistently because the basics are pretty damn hard.
And it's like the risk of these issues that you're talking about
(35:42):
from the type 2 to the lip, the skewing of lipid profiles, the
risk of heart, heart disease, They all are age-related.
Like you look at they are or they, they, the risk of those
gets higher as you get older. But again, there's that thing of
your true, like your physical age or like you see someone in
(36:02):
their 60s and they're super fit,they're running round, they
lift, they lift a little bit. You know, their, their VO2 Max
is good. Well, they're not quite as at
risk as someone who's in their 50s and smokes and is overweight
and is sedentary. So it's like these, these tools
that we have available to us arehow we offset those age-related.
(36:24):
Risks, you could argue it's likethey they're age-related risks
and that you know, there probably is an ageing component
to it. But I would say more so it's
because your lifestyle changes as you get, as you age.
When it, when everyone says, youknow, metabolism just goes to
shit when you hit 40, it's like,well, no, it's because when
you're 40, you're probably working a more sedentary job,
You know, because even if you were a construction worker,
(36:46):
hopefully by the time you're 40 now you're like the foreman or
you work in the office and you're the manager or whatever.
You're doing more sedentary work.
You've probably got kids that stress you out so your sleep
isn't as good. You're then not able to pay as
much attention to your diet. You're probably not exercising
as much. You factor in all of those
things and it's like, that's your metabolism's fine.
You've just changed a bunch of habits and behaviours.
And so the guys, like you said, that are like, you know, still
(37:08):
lifting weights, still doing cardio, still watching what they
eat into their 60s. They're like, they're probably
at the same risk as a fucking 20year old.
Yeah. Like, but it's, it's just
they've, they've continued thosehabits and behaviours.
Well, just think about the change in our lifestyles from
like 18 to where we are now, like in uni, playing sports,
running around, like sitting at the desk for 12 hours a day,
kids, etcetera. That's just in that short time
(37:29):
frame. Imagine people who are like 60.
Yeah. You know, the different changes
then like we have to be intentional about the the habits
and behaviours that we do. Yeah.
You know, it's like, imagine when you're 60.
And that's me, me and Jess will let you have this conversation
this morning. We were, we were training and it
was like some people can, because it's my job.
Like there is obviously a, there's an emphasis on health
and fitness in my life that I wouldn't expect to have in
(37:50):
someone else's. But they'll be like, oh, but
it's, it's easy for you. Like you've got a gym in your
house. But no, I, I know the challenges
that come with when you, when you have kids, when you know
your, your job gets very busy, it is harder to get the exercise
in. So I've set up my life now so
that even when it does get hard,I've still got that option
(38:10):
available to me. Whereas, like what you did is
you spent it on a car and then you spent it on another vacation
and then you spent it on this. So now you're not set up for it.
So you just made it even harder for yourself.
So it's like there you can set yourself up for this stuff as
you age as well. But again, it's, it's it always
gets put on the back burner, back burner until it smack bangs
(38:31):
you in the face. And then you've got your doctor
looking at you like, hey, you'rein big trouble now, Daddy.
Yeah, it's, it's tough. That's it as well.
Like when you're younger, like some of the things will almost
happen, like default you're generally more active, you're
generally running around. But like as you get older and
responsibilities happen and you get maybe a difference and entry
job, you have to be more intentional with setting up your
environment to execute the halves and behaviors.
(38:51):
Which is one of the reasons why I got a gym in my garage as
well, because there's no way I could get to a gym like 3-4 days
a week, but now I can just go downstairs into the garage 30-40
minutes, job done. Done in.
In conclusion, you know if if you want to live for as long as
possible. Just focus on a set.
Yeah, yeah. Get apps Follow the Trend Twins
(39:13):
on Instagram. But no, it's it's going to be
resistance training three to four times a week aerobic work,
you know, three to five times a week, getting your heart rate up
in that kind of zone to like 60%.
One 3140 emphasis on fruits, vegetables and protein.
Lean proteins. And then you say that make
(39:34):
fruits and veggies. Yeah, I said if you wanted it
forever, yeah, I don't. But it if you if you do those
things like now and just start getting into those habits now,
it's going to pay dividends in 1020.
Thirty years time. Awesome, but cool.
Thank you as always for tuning in.
Be sure to like and subscribe onYouTube, Spotify, iTunes, and
(39:55):
we'll see you next time. If you love this show, please
like, share and leave us a five star review so that we can help
more people. I'm John Matson, Superhuman CEO,
reminding you to always go get what's yours.
Not only are you 65, you're grossly overweight.
And she's managed to reverse allof it.
We have to be intentional about the habits and behaviors that we
do. You know, it's like, imagine
when you're 60. There's always going to be an
age-related decline, regardless of how fit you are.
The younger you start, the more you do, the better off we're
going to be. Some people are like, oh, you
know, yeah. But I'm 45 now.
There's literally Olympic athletes who are 45.
(00:20):
I'm Ryan Stevens. Doctor Taylor Waters, I'm Ben
Oliver. Welcome to the Superhuman show,
Yeah? What's up guys?
Welcome to the Superhuman Show with your hosts Ben Oliver, Ryan
Stevens and the Doc Taylor Waters.
Today we're going to be talking about the anti ageing benefits
(00:42):
of training, nutrition, fitness,fitness.
Yeah, health. This is right up Taylor
Johnson's. Yeah, this is yeah.
How to Not Die by Taylor JohnsonI'm going to live.
I'm going to live tomorrow. I'm 150.
It's a funny one because we mostof our marketing will talk about
(01:02):
the aesthetic. Because that's all it benefits.
Because. That's all.
Because that's all we care. Yeah, Diana.
Diana the anti agent is pointless.
Yeah, die in a big box digact. But there, there are loads of
health benefits outside of just looking good and feeling good,
which we do emphasize to our clients, especially because a
(01:26):
lot of our clients are late 40s,fifties, some in their 60s, some
even in their 70s. Where it does the the kind of
the ratio kind of changes where when you're younger, you know, I
would say there's like a one to 10 ratio of health benefits to
aesthetics. All you're all you're interested
in is looking good. Aesthetics over every year,
yeah, yeah. And you, you will actually
(01:47):
sacrifice how for the aesthetics.
And then as you start to get older, you know, maybe like, you
start having kids. And I still focus on aesthetics.
Yeah, yeah. When you want to be the Jack dad
and then. Look boy, look up Jack, Daddy.
But I, I think as, as you do getolder, you do start thinking
more about your quality of life.And, you know, when you start
(02:10):
getting your, your, your health check UPS from your doctor and
you're looking at things like resting heart rate, blood
pressure, bone density, think things that like we know from
the evidence are associated withcardiovascular disease, you
know, high cholesterol, high blood pressure, all of these
(02:31):
things that can massively impactyour quality of life when you're
older. I think as you like, basically
as we start to get older, the general consensus is things
start to decline, right? You know there's.
Always going to be an age-related decline.
Regardless, regardless, so like we want to try and the younger
you start, the more you do. Like you were saying, Taylor,
the bar is set high, you know, so the more stuff we can do to
(02:53):
slow that decline, the better off we're going to be.
Yeah, yeah. Go on.
There was a there was a study Jinx.
Yeah. There was a study where, and I
can't remember what it was, but it was basically showing it was
like what fitness performance you have at say 30 and what that
would look like then when you're70 and like there's obviously a
(03:15):
decline off. Like if you're running a 45
minute 10K when you're 30, you're not running a 45 minute
10K when you're 70. Even if you maintain your
running performance, there's always going to be a drop off.
But it's like, if you can run a 45 minute 10K when you're 30, by
the time you get to 70, like you're still able to carry your
shopping, you're still able to run 4K without, without
(03:38):
breaking. You're still able to do this
stuff. And then it's like, whereas if
you can't even run 3K when you're 30, what the hell is that
going to look like when you're 7th in a wheelchair?
Yeah, it's lit. And then people like, oh, you
know, but people were. It's very natural to blame it on
ageing because there is always be going to be the age-related
decline. But it's like some people are
(03:59):
like, oh, you know, yeah, but I'm 45 now.
There's literally Olympic athletes who are 45.
Like, you're on about, like, just getting up out of a chair.
You're on about like, oh, it's bending.
Over. I know, I know there's a big
difference here. It's it's the people that will
say that when they go Oh yeah, you know, just like it's when I
got to 40 my back started. It's like we haven't done
anything to strengthen your backin in your 20s.
(04:19):
Yeah. That's why it went in your.
Yeah. Yeah.
But I, I think, I think it was Pete, Peter Atias was saying
there's a direct correlation between VO2 Max and longevity.
Like the higher you VO2 Max, the, the, the likelihood, the
longer you are to live. And obviously there's some
nuance to that, you know, Lance,Lance Armstrong and his EPO
(04:41):
infused VO2 Max, you know, there's probably going to be
some downsides. His his VO2 Max was very high,
but his testosterone and growth hormone use was also very high,
which might have a different. Effect, yeah, but I, but I think
like, again, you can, you can take from that like a general
consensus, which, which is if you are very aerobically fit,
you are like exact, like you said, you are probably going to
(05:03):
be fitter and healthier in your elder use.
And, and it's when it's only when you take a knock that your
quality of life is impacted thatit starts to kind of hit home.
And, and I, I think you can, youstart to experience it in your,
your 30s and 40s when you get injured.
Like, you know, like when, when I hurt my back last year, the
(05:24):
only thing I wanted like, because at the time I, I legit
thought like, I think I'm going to have a limp for the rest of
my life. Like, I can't, I I was like
leaning against stuff just to walk and I thought, screw
lifting heavy again. I just want to be able to not be
in pain everyday. Like, And luckily it wasn't that
serious. And, you know, I'm back lifting
heavy in 100. Yeah, but but like, when you're
(05:46):
in that situation, the only thing you care about is just
like not being in pain. Give me the basics back, yeah?
And so when, you know, if you don't start thinking about this
stuff in your 30s and 40s, you are going to pay the price in
your 50s and 60s. And that goes, you know, even
even for me, like there will be a point where, you know, putting
(06:07):
heavyweight on my back is going to make my 60s much harder than
if I stopped doing it. And then you, you have to ask
yourself, well, am I willing that that trade off to do what I
love at the moment? But then there's going to be a
price to pay. You know, there's a price to pay
for everything. And, and maybe that is my knees
are a bit fucked when I'm older or my hips are like, show me any
(06:29):
elite power lifter that hasn't had hip replacements in their
60s, like all of them, like every single one of them.
And so like there, there is always going to be a price to
pay. The more extreme, the more, the
more extreme you go. Like again, bodybuilders that
have pushed the mass size, you know, they're going to get
calcification on their heart. You know, your, your heart's
like a battery. It's only got so many beats.
And if you've used those beats to power a £300 muscle machine
(06:52):
when you weren't made to be thatbig, it's going to shave years
of your life. Especially when it's beats out
really inefficient beats. It's not a very, it's not a very
conditioned heart and it's have to beat shit loads.
Yeah, the gasket is going to blow pretty soon.
Yeah, so, so I, I think, and I, I definitely over the last
couple of years I've, I've thought about it more of like,
you know, and, and then when you've got kids as well, you
(07:14):
think, well, God, I like, I wantto be able to like even play
with my grandkids, you know, andnot be on a Zimmer frame or, you
know, not be able to like play with my grandkids because I'm
too tired or too weak. That was one of my biggest
realizations. Like you go to like parks or
even to the beach and stuff, andyou always see the parents
sitting down shouting from afar.I'll get down from there.
(07:34):
Whereas I like to be up there with them, you know, So I don't
have the time to get down and we're there with them if I want
to. Be fucking thrown.
Down. Yeah.
So I'm done. If you get down like you always
see. This is my house.
It's like. Ruben get down, he's like, no,
I'm going to be up there playingwith him.
So if he wants to come down, we can come down together, you
know. And like it's just quality of
life, being able to have those memories with like your kids and
stuff. That's the biggest thing I've
realised. You know, I'm not the one
(07:55):
shouting from side. I'm playing football, you know,
whatever it may be and. Yeah, I I think it's, it's tough
because you know, when people get like in like like their back
goes in their 50s, for example. And they're like, thing is like
I bent over just to pick the sharpen up on my back went
because I'm old. And it's like, is it because
you're old or is it because you're really not prepared for
(08:17):
anything physically anymore? Whereas if you're going to your
40s and you can deadlift, you know, a good a good amount of
weight and you're still pulling 100 kilos from the floor
consistently over time, like every week, you're still
testing. I can still pull 100 kilos.
Well, then like when you bent over to pick the shopping up,
the likelihood of you pulling your back out is going to be
(08:37):
much, much lower because that level of stress on your back of
picking up shopping is so slim. But if all you do through your
20s and your 30s is sit in a desk chair, then go home, drive
in a car, sit down, then go watch TV, and you do that for
for 40 years or 20 years, whatever it is, then you go to
(08:57):
pick the shopping up. You're not prepared for
anything. So you're so brittle, you're so
fragile that then things start to fall apart and it's like, and
they'll fall apart much, much, much faster if you don't make
sure you're still in good shape.The.
Other, I mean when, when we start to kind of breakdown
those, the actual benefits that we get from you know, the
aerobic work and resistance training and stuff.
(09:18):
You know, when it comes to resistance training, 2 main ones
we're looking at is sarcopenia, which is just must like simple
terms, muscle wasting as you ageand osteoporosis, so brittle
bones and like osteoporosis, thenumber of, you know, women and
men in their 70s or something where they have a trip or a fall
(09:40):
and they'll break their leg and it, and it'll be like a little
tumble in their kitchen or something.
And it's, it's because they haven't been like a combination
of things like the, you know, diet's probably insufficient and
probably not eating enough protein.
And we can talk about that in a second, but because they haven't
done, you know, one of the main benefits of resistance training
is bone thickening, like increased bone density.
(10:01):
And if you continue to do that, and it doesn't have to be heavy
back squats, but like putting your muscles under tension, that
mechanical tension, it may save you when you're older when you
fall over, like if you fall overand you know, you put your arm
out, your arm's not going to break.
If you land on your hip, you're not going to need a hip
replacement. You just, you have a bruise, you
(10:22):
know, and it I don't want to, you know, be a pessimist, but it
will happen like when you're going to fall over at some point
in your older years, whether youslip on your ass on ice or.
If you are stronger though, the risk of falls is much, much
lower. You're.
Way more stable, you know, and so all of those things.
But like, the number of times you hear that someone has a fall
and then they die like a year later.
(10:43):
And it's because like, whether they knock their head or
something and it's like, and it really fucks them up.
And you think like, it's, you could say only you did
resistance training for 40 years.
Yeah. But these habits that you build
now, you're really gonna pay offin that start around.
Well, we go back to what you say.
What price you want to pay? You gonna pay the price of
(11:03):
training resistance training to then not have those risks when
you're older? Or are you not gonna train and
then pay the price later than when you fall you could die.
Yeah, it's like now you're in your 50s and you've got wafer
bones. So it's like now I'm so at risk
of if I take a tumble, something's going to snap and
someone's going to go. Whereas like, you know, again,
if you've been lifting weights for 20-30 years, your durability
(11:25):
is so much higher. So it's like, OK, yeah, I fall,
I bass my elbow. I mean, my old man, he, he
hasn't been like a heavy lifter or a, a mental athlete by any
means, but what he has been his physically active like he is, he
works an active job. He's up and down ladders.
You know, he, he snowboards, he plays a bit of sports here and
there. You know, he'll, he'll run
(11:45):
around like there's one thing that he always says like he's 78
now and in the office block thathe works in, there's a set of
stairs and he goes whenever I have to go up to the top, I'll
always run it. It's just, it's just that test
in my head to be like, I can still run up these days.
And he's been doing it for like 10 years.
He goes, I'll always and he justjogs up them and he's not fast
to get me wrong. He's a slick, He's an absolute
(12:05):
slick. But it's like, but just that
it's just those small things that add up over time.
I'm like when he was like 70, must have been 74 at this point,
was up a ladder, step backwards,missed his step, fell, landed on
like, like broken brick and stuff because they were taking a
wall down. Smacked his head, broke a rib.
(12:26):
And he was like, and then I was like, so I went and grabbed him,
took him down to the hospital and he was like, I got some
work, work to do. And then the next day he's
driving around, he's in pain. He's like, Oh yeah, my ribs, my
ribs are a bit sore, but he's like, he's taking it like a
champ. But if, if you would thrown your
average 78 year old bloke down literally dead on impact, it's
like they would just shatter like a pane of glass.
(12:48):
It's just it's, I don't think people realize how much of A
role it plays building up that durability for when you get
older. It's definitely overlooked, and
I think it's overlooked as well because it's hard.
Yeah. You know, if you think about a
lot what a lot of people do these days, like longevity, like
they'll take supplements and stuff, but that's easy, isn't
it? Yeah, yeah.
You know where it's like they'lloverlook like exercise because
(13:08):
it's fucking hard to be consistent with it.
When it's it's the greatest predictor of longevity and
quality of life is maximal strength and VO2 Max.
So that's the greatest predictorof longevity.
I don't see like, oh, the, the, I know the, the turmeric drink
that you drink in the morning, Idon't see that in there.
(13:30):
I haven't seen that at all actually.
But it's like, yeah, but that's nice.
And it's easy to do. Yeah, yeah, like slogging away
on AC2 back it's. So true, though when people are
looking at like, yeah, you know,your cold plunges and your
saunas and all of this stuff, none of that, like that stuff is
going to pale in comparison to having good exercise habits and
(13:50):
behaviours for decades. Like there's, there's nothing
that those things are going to do that's going to replace some
form of resistance training three to five times a week and
doing some aerobic work a few times a week for, for decade.
Like for your life basically. Like if you, if you do those two
things, like I think, I think a like, I don't know if it's
(14:11):
Chinese, but like Asians tend tohave the longest, like lifespan.
And they it's, it's, it was basically down to having a lower
stress life, like funny enough, a lower protein diet.
So they don't have a huge amountof muscle.
They're just smaller. So the the other thing, which is
absolutely true, tall guys die earlier.
(14:34):
Yeah. Like the you talk, you don't see
the six fives in their in their 80s too, Yeah.
Hey, we're all right then. Yeah, yeah, yeah, There you go.
Pros, pros and cons. Sorry John, but I've.
Got to live this short life forever.
Yeah. But, but I said again, they're,
they're more, they're smaller instature and they walk a lot.
And so they're like the, the, the main things that you look
at. And what makes me laugh is like
(14:55):
when everyone's like shitting onseed oils, like that's been a
staple in Chinese, yeah, cuisinefor centuries, like soybean oil
and stuff. And they live the longest.
And so everyone's like, oh, he'slike, it's like, yeah, it's
because you're cooking chips in seed oils.
Yeah. Like, but them on their own,
like there's there's no, there'sno studies that suggest that.
But but. When you think of longevity, you
(15:17):
know, you mentioned sarcopenia and it's like you're again,
you're always going to have age-related muscle loss.
You're always going to, but the more muscle you can have as you
get into later. Life you end up having more,
Yeah, just saying. It's like you say you're always
going to lose roughly around 12 lbs of muscle, but if you start
with 50 lbs of muscle and then you lose 12, well, you've got
(15:39):
plenty left. Well, if you started with 15 and
you've lost 12, now your skin and bone, again, it's like you
want to have. So it's not just, but again,
there's, there's always going tobe benefits.
Even if now you're listening to this and you're 16, you're like
start now. Start now.
Literally start it now. Because again, it's, it's only
going to fall off faster. And it's, you know, you're only
(16:00):
going to get more and more brittle as time goes on.
Yeah, yeah. And it's it's only at the
extremes where having an extremeamount of muscle mass will save
years of your life. Yeah, the extreme, but we're
talking. But I think for someone who is,
you know, not a bodybuilder, nota performance enhanced athlete
(16:20):
and is natural. Excuse me so.
It's the. Carries coming back up.
But if you are natural, then youshould stop.
Like, yeah, yeah, yeah, stop being natural.
But I like your, your goal should just be to build muscle.
Like try and build as much muscle as you can, you know,
going into your 40s and 50s. Because realistically we know
(16:41):
the more experience you get, theharder it is to build muscle.
You're looking at netting anywhere from 1 to 5 lbs of
muscle in a year of a, you know,and that's being in a like a
small surplus, which most peoplearen't because they diet for the
summer and stuff as well. So you're looking at like maybe
gaining 2025 lbs of muscle in like a 7 to 10 year period.
So that you should be trying to build muscle constantly because
(17:05):
like like you said, the the higher you can get that
threshold, the the better off you're going to be when you're
when you're older. Yeah, and that's it.
Isn't it? Like, like we spoke about is
that you want your net effect tobe as high as you can.
So even if someone is like 50-60, you may as well start now
because time is going to pass anyway.
In 10 years, going to be 70, you're going to be left better
off, you know? But if you are listening to this
(17:25):
and you're like 18, start now ifyou're already.
Start. Now, yeah, even guys in like
several guys, girls in like the 70s, it's, we're not asking you
to front squat, like front cleansquat, you know, 100 kilos, 150
kilos, like just practicing likegetting in and out of a chair 20
times. Like if you can get in and out
of a chair 20 times back-to-backto back-to-back, and you can
(17:47):
stay on top of that, you're never going to find yourself in
a position where it's like, I, Ijust, I just struggle getting up
these days. It's like, yeah, because you've
stayed on top of it and it's a, and it's a behaviour that you
practice time and time and time again.
So it's never going to disappear.
But it's when you stop doing these things and you become
deconditioned to basic life tasks, like you'll see someone,
they're like, oh, I was, I was making postcards.
(18:10):
I made five postcards yesterday.My forearms are in tatters
today. It's because your forearms are
so undertrained, your forearms are so fragile that even doing a
simple task like putting a few postcards together, your
forearms are in bits. Just like when you wake up and
you've done heavy back squats the day before, you're like, my
legs are sore today. It's the same thing, but your
(18:31):
tolerance is way higher. So you've got to 'cause that
you've got to do something so much more intense to create that
damage, whereas they were able just to create that damage
through. So now it's like what happens
when you're forced, like a fall,like where you're forced to do
something that's way higher thanthat.
Again, things are just going to fall apart.
I was going to say it just made me think when I don't know if
you guys remember when you firststarted driving when you were
(18:53):
17. Your shoulder aches when you
drive. Yeah, because you're not used to
doing this. And your foot on the foot and
yeah. Your size.
You've got my to be out. Yeah, really sore.
Shins and a really sore shoulderbecause you're not used to just
doing this for hours and then you think now it's like, yeah,
I've I've done it for 20 years now or like or 1520 years and
it's like you never get shoulderache from driving now yeah, but
I remember when I first started driving I was.
(19:16):
Like. And just like, and then you,
you, if you're in traffic, you're like you're cut your car.
Is that why you're going automatic?
Yeah. Yeah, but no, it's so true.
What I was going to say is because like we've had guys that
are like turning 60 or in the Hall of Fame in like a year, you
know, and obviously it's quite old to start fitness like within
(19:38):
a year, their Hall of Fame status.
And again, I know we're not justtalking about like aesthetics,
but for these people that get inthe Hall of Fame status, have a
physique like that, the habits and behaviors that they would
have to gone through, like training four days a week,
10,000 steps, wherever it may be.
Just doing 12 months of that, starting at like 59 years old
has paid so much dividends in that short amount of time.
So it's never too late to start.Yeah, one of one of my favorite
(20:02):
clients who I've worked with forfive, five years now.
She started with me and she was 65 when she started with me and
she was 360 lbs. And now she sits around.
To 10 and you know like going on70 this year and is travelling
the world going on massive trips, excursions, walk in
(20:26):
shooting a safari in Africa later on this year.
And so it's like she started andand bear in mind all we do is
walk like and track her nutrition.
Would it be better if you did some resistance training?
100%, But the fact that she's lost, you know, 140 lbs, she's
in like, and started at 65. Her quality of life now at 70 is
(20:52):
better than it's been from when she was 30 to 65.
So it it's like we've managed tocompletely work, you know, she's
probably going to live for 10 years longer than what was what
was planned. That's given her life.
Back because because of this andand then the quality of life is
through the roof. You know, she's never been more
(21:14):
adventurous now at 70 then she'sbeen a whole whole life, which
is again, and that's like that'sthe very extreme.
You know, not only are you 65, you're grossly overweight.
You know, you're, you're at the extreme end of obesity and she's
managed to reverse all of it. Yeah.
Like when you're 150 lbs air of you, it's like you can't be
adventurous even if you want to.Yeah, you know, so.
(21:36):
You're literally physically limited by like travel, you
know, like like using extended seatbelts on flights, can't go
on long haul flights because you're too uncomfortable.
Like all of those things. And like, all of that's just
been reversed, which is crazy. And that's what we're talking.
We're, I know we say longevity, but I'm more focused on the
quality of life rather than the length of it because like you
can use modern medicine to improve your length of life.
(21:59):
Whether it's always going to improve your quality of life is
another story. Because now you're just
prolonging this, this state thatyou're in.
And it's like, oh, well, I stilldon't have much quality.
I'm just going to spend a bit more time here.
Whereas what we want to do is you want to get in a position
whereby you're maximising the time that you have here and
making sure that it's of a high quality.
And that's where it really comesinto play as as, like you said,
(22:21):
you know, one of my guys, Frank,big Frank.
So shout out to big Frank as well.
Frank is a legend. He's so when he started, I think
he was like 400 lbs. When he started on his own, he
got down to like 300 ish when hestarted with Supra.
Now he's down, he got down to 180 and.
(22:43):
Shaved off more than 50% of his body weight.
And you see him, he's like 180. And he needed, when he first
started me again, he was like say we were about 298, he needed
a knee replacement that was coming up in like 4 months time.
And again he signed up to the program knowing he had a knee
replacement in four months time.He's like, look, I got to get in
as good a shape as I can to get the knee replacement done so I
(23:03):
can recover well coming out of the back end of it.
So again, another an age-relatedproblem that he had that it was
like the better shape you are going in, the better you're
going to be coming out. So we got to the about two weeks
before the knee replacement and he's walking on the treadmill
and he felt like a bit of a crunch in that knee.
And he said every step was pain,just pain, pain, pain, pain.
(23:26):
But like, not only have you got no cartilage in your knee, so
you're bone on bone, but you're also 400 lbs at one point.
Like no wonder your knees hit. You can have you can have
cartilage that's three inches deep, but he's still going to
weigh it. But then after that he went oh,
and the knee was like, oh, it feels OK at the moment.
And he went to see the surgeon and the surgeon was like, well,
(23:47):
are you in any pain at the minute?
He's like, not really. And he was like, well, although
you haven't grown the car at hisback, like maybe there was some
calcification of tissue or whatnot that was causing some of
that pain. So now he's still bone on bone,
but as he's only like 100 and 185 lbs at the moment, it's like
like he says I can't leg press really heavyweight because that
(24:09):
much force on it. He does cause pain, but like
walking around, lifting some light weights, lunging, bending
over, he's like I have no pain whatsoever.
So it's like the age-related decline that he had of the the
knee giving weight, which was always going to happen.
He's now able to avoid the surgery.
He's solved the symptom problems.
So now like again, you look, youspeak to him about his life.
(24:31):
It's almost like, almost like he's the happiest man on the
planet. He's like, I'm just so grateful
for everything I've got. And it's like make that that's
what it's about. So now when he was now he's 60.
I think Frank is he's definitelyaround that mark.
No, I know and it's oh, I tell, but he he looked 60 when he was
48, but now he doesn't look 60 at all.
And it's like now he's bought back not again, 400 lbs.
(24:54):
You're on borrowed time already.I think in in your sort of 50s.
But it's like he has now not only extended his life tenfold,
his quality of life now is just,again, he's just loving life.
And to see that transformation, you're like, yeah, you've,
you've really, you've really. Won this game.
Those ones tend to stick with you far more than like get like
getting people like shredding stuff.
(25:15):
Like it. It does look cool, like and you
know, and it can help people's confidence and all of these
things. But like when you work with the
guys that like do have serious health issues or they're coming,
like maybe they don't have them yet, but like they are coming.
It's just a matter of time and you manage to get them
completely out of that position.Like the amount of times when
(25:36):
you get that message that it's like, you've given me my life
back. Like I'm like my, you know, my
kids are going to, you know, be with me for a lot longer, You
know, like the the spouse relationship is 10 times better
and it's almost like they're back at their kind of like high
school, like romance kind of stuff and like all all of that
(25:57):
stuff. Like is it's that's so much
cooler than like the the ABS arelike a great by product of that.
But like, like hearing that stuff from clients is is unreal
because. That's the real problem we're
trying to solve, isn't it? Yeah.
Like they're the best ones whereclients just can't do simple
things in life. Like the our client where like
she couldn't travel like or afraid to go on an airplane with
(26:17):
like I had a client before that like said she wouldn't go on an
airplane because she had to use the extender seat belt.
And I was like, that was a goal.He said, if I can go on the
airplane, feel comfortable and only have a single belt, like to
me that is incredible. Like much better than be like,
well, I step on a bodybuilding stage.
Like when you just can't do simple tasks in life or
something is stopping you from experiencing something else that
you want to do, like go somewhere because of a certain
(26:38):
thing that most people are goingto do.
When you get them to do that, that to me is like.
It's it's way better. I remember I had a because I
have a catch up call with Candy Candy's the client that's room
61 client we have we were at a cool every week for five years,
like without fail and about two,I think it was like two or three
years in. I think the lowest we got was
like 200 lbs and she had sent meinitial pictures and we never
(27:02):
did progress pictures after that.
We just, you know, I could see it on the when we did a zoom
call. It's like I could, but I've only
ever saw her from like, you know, mid chest up and, and
she's, she messaged me and she'slike, oh, I, I, I was, I was
putting on my clothes and I realised I was wearing the same
clothes that I was wearing when I was 360 lbs.
And she's like, can I send you apicture?
(27:24):
And we're on the zoom call and she sent it to me and I looked
and I just started crying and I was just like, Oh my God, I was
like, you have lost like 160 lbs.
And then she started crying and I was like, I was in shock by
it. I was just like, this is like
insane. And it was like, you know, she
was holding the T-shirt out. And I was just like you, like,
you've, like, shaved 20 years off.
(27:44):
Yeah. They're the biggest ones when
you get clients that fit into all clothes and like the jeans
are the colours like jeans like a fit 2 of me in.
Yeah, like I think that's when it hits them.
It's like Oh my God I used to fill these and now I can
literally fit 2 of me in here. And that's it you're now talking
about again. And when we go back to the anti
ageing things of fitness, like Candy's literally turning back
the clock. Yeah, she's doing things that a
lot of people her age don't do. So like, although the
(28:07):
chronological age is X, look at the behaviours, like, just like
my old man, you know, I get a lot, a lot of my research in my
PhD was around old, older adults.
And a lot of the things that I would see, I would always ask
the question, are you old? Like do you, are you an old
person? Because like the definition of
an old, of an old person is over6565 plus that's an, an older
(28:27):
adult. But you would ask someone who's
58, are you old? They're like, yeah, I'm old as
fuck. And then you ask someone who's
75 and they're like, I'm, I'm not old.
So now, OK, so, So what are we actually looking at here?
And quite often you'll see the bloke who's 58 and sees himself
as old, sits in his chair all the time, Doesn't work anymore
because his back's bad. You know, it doesn't really, you
(28:50):
know, take care of himself is overweight.
Then you look at the one who's 75 and doesn't appear old.
He's like, well, I'm still running around with the young
kids. Like again, like Frank, he's
always like, I'm in the gym and I'm sticking around more weight
than the young boys. That's why he doesn't do himself
as old because because I'm doingthe things that young people do.
So why would I see myself as old?
So it's all about, again, it's all about perception rather than
(29:12):
the chronological age. So if you can get yourself to
keep doing the things that the young people do, the age, again,
the whole, the age is just a number.
But it's like, yeah, it's, it's,it doesn't mean that you're old
if you, if you view yourself as completely different, you know?
So I mean, we, we spoke about kind of the sarcopenia,
osteoporosis. I think the other, the other
ones that we'd look at is blood pressure, which I think the,
(29:36):
This is why we kind of, we hop on about steps so much that
walking is one of the best things that you can do.
And, and high blood pressure. It's like it's, it's called a
silent killer for a reason. And it's the, the, the annoying
thing about it is it's one of the cheapest things to keep an
eye on. You can buy like a blood
pressure monitor for like 20 bucks on Amazon and check it a
(29:56):
couple times a week. And like having chronically high
blood pressure will kill you faster than anything.
And once your kidneys are gone, you're fucked.
Like that's it. If you have like high
cholesterol or something like you can reverse that, you know,
like maybe you've got a bit of plaque build up and stuff, but
you can reverse that once your kidneys are kind of starting to
shut down, they don't recover. Like that's it.
(30:18):
And like, you know, God forbid, then you have dialysis and those
kind of things like, and a lot of times you, you see it a lot
in bodybuilders because one of the main side effects of, you
know, blasts and steroids is high blood pressure.
And they'll, they'll get their blood work done and be like,
yeah, healthy as a horse and they won't look at their blood
pressure. And, but it's, it's, you know,
one of the things which was partof my masters was looking at the
current recommendations for stage 2 hypertension, like high,
(30:41):
high blood pressure. And you know, the, the main ones
were frequent aerobic activity. If you do have high blood
pressure, they, they do recommend that you do reduce
your sodium intake. But, you know, I think the
reason why a lot of the studies will lean on that is because a
lot of times people that have high blood pressure generally
(31:05):
are overweight. And the foods which are high in
sodium are typically the Super high calorie.
Yeah. High in fats, you know, high in
carbohydrates, like simple sugars and stuff.
So it's almost like an imbalancebetween their sodium and their
fluid intake as well. Yeah.
And so I wouldn't say like, you know, because for athletes, like
we always say, like, fucking smash the sodium.
Like, it's great for you becausethey need it.
Yeah. Where?
Wait. For pumps in the gym as well,
(31:25):
yeah. So I can see where the rationale
comes from, but I think there's a bit more, there's some other
variables that will go into that.
And then it's, you know, fibre consumption, vegetable
consumption, limiting trans fatsand and resistance training as
well. Like acute bounce of high blood
pressure can actually benefit your because initially if you
(31:46):
had stage 2 hypertension, they would say do not lift weights
because it will spike your bloodpressure.
And then they realise like, oh, it's just acute.
Yeah, it's just and. It always like if I get up out
of this chair now, my blood pressure's going to go.
Exactly. And then they realise that and
they're like, oh, it actually has some benefits to bring in
your your general blood pressuredown.
The issue is if it don't come back down, yeah, that's where
the problem. Is it's, it's also the same with
(32:06):
the the aerobic work, like when I was on the C2 bike this
morning, if you took my blood pressure when I got off it, it
was going to be high. But it's yeah, it's high because
it should be. It's what is it when it
shouldn't be. If it's just constantly red
zoned even when you're sleeping,it's like, yeah, that's that's
when the problems will occur, yeah.
It's the same with like blood glucose levels, right?
It's like no, glucose levels should go up in certain
(32:28):
circumstances. It's when it doesn't come back
down it's an issue. Yeah, the other one we haven't
spoke about diabetes, like type type 2 diabetes, like type 1,
you know, is genetic. Yes.
And and that can happen at any, any point.
My, my literally my, I think my cousin was like 14 or 15, just
went developed, went went hypoglycemic when he was out and
just fucking passed out. One of our good mates, Kieran,
(32:49):
was type one, yeah. Yeah, was he from birth as well?
No, he found out when he was like 15.
Yeah, just pancreas, just. Yeah, just pancreas.
Yeah, Type 2 again, generally speaking, again, you can get
like gestational diabetes and stuff, but generally it's from
high levels of body fat and getting that, that insulin
sensitivity. But then the again, people will
(33:10):
look at, well, you should avoid carbs then carbs are the problem
when you can look at all of the research and it's being in a
calorie deficit and dropping body fat and doing resistance
training are the best things that you can do to improve your
insulin sensitivity in reverse type 2 diabetes.
So you can still eat carbohydrates and be in the
calorie deficit and improve yourinsulin sensitivity.
(33:32):
You don't have to go on a keto diet.
You don't have to say now sugar is the devil.
You just have to eat fewer calories and drop somebody fat.
And that's like, and again, you know, not managing your blood
sugar has its own kind of long term issues.
Metabolic health problems again,Yeah.
And, and so I know what does Gary Brackett call it like
dementia and Alzheimer's? It's like type 3 diabetes.
(33:54):
No, it's not. It's cool outside, but that's
why that's why they're called those things.
But type 4 diabetes, but yeah, Imean that that's that's another
one. Type 2 diabetes is extremely
common, but they're they're the main ones that we look at.
And again, like a lot of them, when you look at blood lipids
(34:15):
like high cholesterol, like or high LDL, high blood pressure,
type 2 diabetes or insens insensitivity, the, the solution
for all of them is typically a reduction in calories, emphasis
on fruits and vegetables and fibre intake, aerobic activity
and lift weights for all of them.
(34:37):
Like if you, if you do those things, like it pretty much
solves all of them in one. And that's why we, we, we harp
on the basics so much. And it can almost sound like,
well, you, you know, it's a far more complicated matter than
that. It's like, I may maybe, but if
you do those things, you ain't going to make it worse.
Like at the, at the very, at thevery worst, it's going to stay
(34:58):
the same. And, and so when people are
looking at like, oh, I like, it's, it's not the fact that I
haven't lifted weights or done any exercise for 10 years.
It's the fact that fruit is causing my blood sugar to spike.
Show me a fucking obese person that got that way from eating
too much fruit. Like it doesn't exist unless
you're drinking innocent smoothies. 500 apples in a can.
(35:21):
This is the thing, isn't it? It's like it can be simple.
It's just not easy to do the basics consistently, you know,
like we've had within Superhuman.
Like they obviously we're partner with Bio, They get their
blood work done. We literally do the basics for a
period of time. They drop 60 lbs.
They absolutely improve. Yeah, yeah.
You know, it's just it's very difficult to do the basics
consistently because the basics are pretty damn hard.
And it's like the risk of these issues that you're talking about
(35:42):
from the type 2 to the lip, the skewing of lipid profiles, the
risk of heart, heart disease, They all are age-related.
Like you look at they are or they, they, the risk of those
gets higher as you get older. But again, there's that thing of
your true, like your physical age or like you see someone in
(36:02):
their 60s and they're super fit,they're running round, they
lift, they lift a little bit. You know, their, their VO2 Max
is good. Well, they're not quite as at
risk as someone who's in their 50s and smokes and is overweight
and is sedentary. So it's like these, these tools
that we have available to us arehow we offset those age-related.
(36:24):
Risks, you could argue it's likethey they're age-related risks
and that you know, there probably is an ageing component
to it. But I would say more so it's
because your lifestyle changes as you get, as you age.
When it, when everyone says, youknow, metabolism just goes to
shit when you hit 40, it's like,well, no, it's because when
you're 40, you're probably working a more sedentary job,
You know, because even if you were a construction worker,
(36:46):
hopefully by the time you're 40 now you're like the foreman or
you work in the office and you're the manager or whatever.
You're doing more sedentary work.
You've probably got kids that stress you out so your sleep
isn't as good. You're then not able to pay as
much attention to your diet. You're probably not exercising
as much. You factor in all of those
things and it's like, that's your metabolism's fine.
You've just changed a bunch of habits and behaviours.
And so the guys, like you said, that are like, you know, still
(37:08):
lifting weights, still doing cardio, still watching what they
eat into their 60s. They're like, they're probably
at the same risk as a fucking 20year old.
Yeah. Like, but it's, it's just
they've, they've continued thosehabits and behaviours.
Well, just think about the change in our lifestyles from
like 18 to where we are now, like in uni, playing sports,
running around, like sitting at the desk for 12 hours a day,
kids, etcetera. That's just in that short time
(37:29):
frame. Imagine people who are like 60.
Yeah. You know, the different changes
then like we have to be intentional about the the habits
and behaviours that we do. Yeah.
You know, it's like, imagine when you're 60.
And that's me, me and Jess will let you have this conversation
this morning. We were, we were training and it
was like some people can, because it's my job.
Like there is obviously a, there's an emphasis on health
and fitness in my life that I wouldn't expect to have in
(37:50):
someone else's. But they'll be like, oh, but
it's, it's easy for you. Like you've got a gym in your
house. But no, I, I know the challenges
that come with when you, when you have kids, when you know
your, your job gets very busy, it is harder to get the exercise
in. So I've set up my life now so
that even when it does get hard,I've still got that option
(38:10):
available to me. Whereas, like what you did is
you spent it on a car and then you spent it on another vacation
and then you spent it on this. So now you're not set up for it.
So you just made it even harder for yourself.
So it's like there you can set yourself up for this stuff as
you age as well. But again, it's, it's it always
gets put on the back burner, back burner until it smack bangs
(38:31):
you in the face. And then you've got your doctor
looking at you like, hey, you'rein big trouble now, Daddy.
Yeah, it's, it's tough. That's it as well.
Like when you're younger, like some of the things will almost
happen, like default you're generally more active, you're
generally running around. But like as you get older and
responsibilities happen and you get maybe a difference and entry
job, you have to be more intentional with setting up your
environment to execute the halves and behaviors.
(38:51):
Which is one of the reasons why I got a gym in my garage as
well, because there's no way I could get to a gym like 3-4 days
a week, but now I can just go downstairs into the garage 30-40
minutes, job done. Done in.
In conclusion, you know if if you want to live for as long as
possible. Just focus on a set.
Yeah, yeah. Get apps Follow the Trend Twins
(39:13):
on Instagram. But no, it's it's going to be
resistance training three to four times a week aerobic work,
you know, three to five times a week, getting your heart rate up
in that kind of zone to like 60%.
One 3140 emphasis on fruits, vegetables and protein.
Lean proteins. And then you say that make
(39:34):
fruits and veggies. Yeah, I said if you wanted it
forever, yeah, I don't. But it if you if you do those
things like now and just start getting into those habits now,
it's going to pay dividends in 1020.
Thirty years time. Awesome, but cool.
Thank you as always for tuning in.
Be sure to like and subscribe onYouTube, Spotify, iTunes, and
(39:55):
we'll see you next time. If you love this show, please
like, share and leave us a five star review so that we can help
more people. I'm John Matson, Superhuman CEO,
reminding you to always go get what's yours.
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