Video

Transcript

so when you’re working out there’s some

very important things that you want to

do before during and after your exercise

and this especially applies as we age

because as we age there’s so many

different illnesses that are connected

with aging exercise seems to be one of

the best things to counter that in fact

I mentioned this in another video the

lack of exercise or activity actually

causes some of these illnesses and one

of the real big things that exercise can

do is increase your mitochondria now

mitochondria is the energy Factory of

the cell it’s the thing that converts

food into energy as well as the raw

materials to build body tissue and

exercise directly increases the number

of mitochondria and that’s important

because so many diseases are related to

mitochondrial dysfunction including

cancer so anything you could do to

improve the mitochondria the better it’s

going to be for your health now I just

want to mention some thing called stem

cells when you exercise you increase

your stem cells they’re cells that are

not really anything yet they’re kind of

potential body tissue so they can turn

into anything that you need like joint

tissue or pancreas tissue or your liver

or anything and when we get older our

stem cells go down but exercise can help

rejuvenate a lot of your stem cells so

if you’re not exercising you need to

start and being consistent especially as

you age also exercise is one of the best

things to reduce stress because we all

experience stress we want to keep the

stress very low if you don’t exercise

you’re going to find that your stress

levels go up exercise will also help

sleep blood sugars there’s just many

many benefits so the first point about

exercise I want to bring up is the four

variables to exercise really exercise

consists of four things one is the

duration of exercise how long you go two

is the intensity of your exercise

three is the recovery after the exercise

and four is just the frequency of how

many times you do that for a given

workout or how many workouts you do for

a given week so all the different types

of exercises that are out there are

really just a combination of these four

things the first thing I’m going to talk

about is the recovery okay the rest not

necessarily Just Between the workouts

like how many times you go per week but

how long do you rest between your actual

sets so let’s say for example you do

like eight reps of a certain exercise

which kind of makes up what’s called a

set now how long do you uh rest between

these sets a lot of people when they do

the high intensity interval training

um spend like 30 seconds resting let me

tell you the problem with that one is

that you don’t give your body a chance

to replenish the ATP so if you only rest

for 30 seconds and then you go right

into the next exercise without that full

ATP or energy to supply the muscle

you’re not going to be able to train at

that maximum output that you would if

you rested a little bit longer and this

could inhibit your progress especially

if you’re training for something like

sprinting or some type of high intensity

sport 30 second rest is not going to be

enough you’re not going to replenish

your ATP the best thing to do especially

if you’re doing this high intensity

interval training to rest like four to

five minutes between these sets that’ll

give your body a chance to replenish the

ATP and be able to train for more

maximum power because also the intensity

is really the key with exercise the more

intense the more growth hormone the more

muscle Activation so it’s much smarter

to focus on the intensity City and less

reps and maybe more sets then bring your

intensity down because you’re too tired

and then try to do like a lot of reps

because now you have to lower the weight

and then you do less sets so more rest

between the sets lower reps high

intensity also a lot of the benefit from

this exercise especially high intensity

occurs one to two days later when you’re

sleeping you’re creating all this damage

with the muscle and then in the repair

process your body becomes stronger

because it’s adapting to that stress and

let me just touch a little bit more on

this high intensity interval training so

let’s say for example

you do some type of exercise to get your

pulse rate really really high right so

let’s say it’s sprinting your sprinting

as fast as you can for 10 seconds and

your pulse rate comes all the way up to

I don’t know maybe 160 170 or higher

what’s causing that to go higher is the

sympathetic nervous system at the point

where you’re done sprinting

whether it’s sprinting or maybe even

running up the stairs you’re now going

to rest and a lot of people do what’s

called active recovery which they they

maybe walk in place or they’re doing

some type of exercise where they’re

still exercising but not as a higher

intensity and that might work for some

people if you’re maybe doing sprinting

and walking but a much better idea would

be to come to a full stop after the

Sprint so why would a full stop be

better than this active recovery well

because when you stop working out after

a high intense type of activity your

pulse rate is going to come down right

what’s causing the pulse rate to come

down is something called the

parasympathetic nervous system

it kind of opposes this sympathetic

response so the sympathetic is raising

your pulse rate that parasympathetic is

actively pushing that pulse rate down

much similar to when you pump the brakes

after you’re going fast in your car you

pump the brakes you let off the gas

now we’re pumping the brakes the

parasympathetic come in there and

actually push your pulse rate down so

when you come to a full stop and you’re

not exercising

and you’re sitting there

your body is exercising the

parasympathetic nervous system and this

is a kind of a subtle thing but an

important thing to do if you want to

exercise and make stronger your recovery

and the reason I know about this is in

practice I had something called heart

rate variability uh testing unit and I

would measure the recovery after

exercise and those people who did this

where they basically came to a Full Stop

started to show stronger parasympathetic

nervous system control over time and

also remember that the vagus nerve is

part of that parasympathetic nervous

system that’s the main nerve that

controls a lot of the the digestive

system the heart and many of the organs

in your abdomen area and a strong

parasympathetic nervous system will help

you sleep at night help you recover

especially after exercise the next thing

I want to bring up is something called

contrast therapy where after an exercise

you either take a cold shower okay and

then you maybe take a hot shower or you

can do an ice bath and a sauna or a

Whirlpool now there’s a lot of data to

show that that really helps recovery and

repair and it speeds up the Rejuvenation

process of that muscle damage decreasing

the inflammation and just decreasing the

time it takes to repair now I’ve been

experimenting with this and I found that

I’m getting a lot of recovery after I do

this cold water immersion I have this

unit that I jump into I use this app to

the workout it seems to be working very

very well I have not added that the heat

therapy after that but I’m going to

experiment with that at some point but

if you can add cold after the exercise

or even heat whether it’s a shower sauna

or a pull you can increase more benefits

especially if you’re someone like me

that tends to have more genetics leaning

towards inflammation and that’s been my

problem even in sports is that I have to

be very careful of over training

training and I also have to put a little

bit more attention on recovery between

the exercise and of course I didn’t know

this when I was in sports and so I just

work out a couple times a day seven days

a week big mistake because at the end of

the wrestling season I could barely walk

the other thing I want to mention about

this topic is you have muscle

contraction and you have muscle

relaxation okay and the Motions that

shorten the muscle are called

contractions or concentric motions

they’re shortening the muscle when you

elongate the muscle that’s called

eccentric motion for example if I’m

going to do a pull-up I bring my my chin

Over the Bar okay when I let myself down

I elongate the muscle that’s called

eccentric motion or for example let’s

say I do a push-up

and then I let myself down slowly that’s

also called eccentric motion and

sometimes we forget about that because

maybe we do this push-up where we’re

pushing hard and then letting ourselves

passively go down or do a pull-up we’re

pulling hard and then very quickly

letting ourselves go down the other

direction if you focus on The Eccentric

motions you will get a lot more benefits

from that workout that can be related to

doing a bench press or any type of

exercise focus on the negative motion

elongation of that muscle and you’ll

have stronger muscles better recovery

bigger muscles faster muscles and even

delayed soreness because you’re adding

more Force to that muscle and it’s also

a good way to progress for example a lot

of times people can’t do more than a few

pull-ups right if you were to get some

type of step stool and stand on the step

stool and help your body lift up with

that pull-up and then focus on slowly

letting yourself down The Eccentric

muscles and you do that after a while

probably two or three weeks you’re going

to find that you’re going to be able to

do way more pull-ups because you’ve

worked on the reverse motion of that

next topic is about carbohydrates if you

do a workout and you do a little snack

before during or after the workout like

a lot of people do they want to get

those carbs in there maybe they do a

protein bar with sugar or they might do

an energy drink Gatorade with sugar

you’re shutting them benefits of you

know ketosis fat burning as well as

autophagy which is the recycling of old

damaged proteins in your body the kind

of the anti-aging effect so here you are

spending all this energy doing this

workout and then this little bit of carb

pretty much just nullifies the benefits

especially if you are trying to lose

weight around the midsection it’s very

beneficial to build up to the point

where you exercise in a fasting State

maybe eat the next hour or hour and a

half or two hours later that would

actually give you more improvements now

that being said

when we’re dealing with hormones insulin

always comes up when people work out and

we’re told that insulin will help it’s

an anabolic hormone it helps build that

muscle the research is mixed on that

kind of on some studies it says it does

other studies it says it doesn’t but I

do know that it does affect the muscle

and the ability for proteins or amino

acids to go in the muscle and it

preserves the muscle from losing a

protein so what do we want to do do we

want to increase insulin or not well

when someone’s a diabetic or they

consume a lot of carbs they have insulin

resistance and when you have insulin

resistance you actually have a

deficiency of insulin this is why like

even diabetics have more muscle loss or

people with insulin resistance they have

a hard time building their muscle so

what they’ve been told is like oh you

just need to increase your carbs so you

can increase insulin and build up more

muscle I wouldn’t recommend that what I

would recommend is when you do the

ketogenic diet which is a low carb diet

bring your carbs up to 50 grams and the

type of carbs that you could do to

fulfill that would be berries so like

three cups of berries per day would give

you 50 grams grams of carbs maybe if

you’re younger you can go a little bit

higher than that maybe up to 75 and the

other thing to know about insulin is

that you can also increase insulin by

eating protein like even if you had 20

grams of protein in a meal you would

still raise insulin to some degree not

as strong as carbs but you’ll increase

it so you’ll have more insulin and you

don’t have to worry about increasing or

adding sugar to it but protein does

increase insulin but it also increases

the opposing hormone called glucagon

which also helps fat burning and helps

with muscle building I also recommend

adding in an electrolyte powder or more

electrolytes because potassium magnesium

calcium chlorides these are really

important in the muscle contraction and

relaxation and the power of the nervous

system as well as the muscle you’re

going to find if you have sufficient

electrolytes you’ll have stronger

muscles and you’ll be more hydrated as

well but don’t forget about the

electrolyte sodium the other point I

want to bring up is when you eat that

meal after you work out maybe one to two

even three hours later what should that

meal be well the most important thing to

talk about is protein okay and there’s a

lot to this topic but I’m just going to

give you the the summary of it the

absolute best protein for muscle growth

repair exercise is red meat okay you can

do that in hamburger or steak or

whatever you can do also lamb which is a

red meat or other types of red meat why

is red meat so important not only does

it have more concentrated amino acids

and bioavailable amino acids then

chicken especially then plant-based

proteins which are very insufficient but

red meat is kind of what you’re trying

to build you’re trying to build your own

red meat and so you’re going to get a

really good Smorgasbord of all the

factors that come along with building

muscle repair of muscle and giving

energy to the muscle so we have

something called carnitine and carnitine

is kind of like a little shuttle bus

that takes fat and it pushes it into the

motor or the mitochondria the energy

Factory it allows you to burn more fat

that’s carnitine and that’s in red meat

in high amounts then we have creatine

what does that do that gives your

muscles the fuel for high intense burst

of exercise and it just so happens that

red meat is loaded with creatine then we

have another one called carnosine that’s

in red meat and that it can act as an

antioxidant to buffer some of the lactic

acid the acidity that’s generated when

you exercise so that can actually

increase your performance increase your

longevity allow you to work out longer

but that’s not all red meat also has all

the co-factors and I’m talking about

like iron the B vitamins that are

necessary to allow these amino acids to

work

you see if you just consume like whey

protein powder you don’t get the

cofactors you don’t get the vitamins and

minerals that allow that protein to be

metabolized like you would if you had

red meat I mean just think about this

for a second inside your muscles okay

what generates the energy is the

mitochondria I don’t know if you’ve ever

taken biochemistry before but even if

you have most people still are still

confused on what this kreb cycle is all

about

the Krebs cycle is like an assembly line

of little things that occur inside the

cells inside the mitochondria and your

body’s taking this food and transforming

it into energy as ATP storage and it’s

turning food into the building blocks so

you can build up body tissue and body

chemistry

so that’s simply what the Krebs cycle is

but what a lot of people don’t know is

when you go through the different points

or stages on this assembly line you need

certain nutrients for that to work if

you are low in these certain nutrients

you get a bottleneck it just stops

working and that’s going to affect the

Krebs cycle and that’s going to back up

your energy and your biochemistry of

some place which is occurring somewhere

in the body and there’s actually a way

to test it which I’m going to do some

videos about but the point is you want

this entire assembly line to be

free-flowing without any micronutrients

missing and I’m talking about iron B1 B2

B3 B6 B5 about magnesium I’m talking

about manganese and another nutrient

called coenzyme Q10 right that’s in the

mitochondria as well well guess what

when you have red meat you don’t have to

worry about it it’s all in there if you

have a high quality like grass-fed beef

or hamburger whatever all of those

cofactors everything I talked about is

in a package it’s inside there you have

everything you need to build muscle and

repair the muscle so these people that

are cutting out red meat they’re maybe

doing chicken breasts which has way too

many omega-6 fatty acids and it’s

definitely of lesser quality and so is

like plant-based protein that’s like

really low on the list where sometimes

people think those are clean proteins to

help you they’re not there’s other

things you can do too you can do eggs

and those are good but if you do eggs

make sure they’re not raw because the

raw can deplete your Biotin and it’s not

nearly as bioavailable as the cooked

eggs another Protein that’s not bad is a

real good high quality cheese okay think

about it where does cheese come from it

comes from milk in nature when does an

animal need milk when they’re growing

why because milk has a lot of growth

factors to help muscle building and so a

little bit of cheese can do wonders on

your muscles for growth and increasing

muscle size

just don’t do the low quality cheeses if

you can find a European cheese that’s

literally raw that would be the best and

another thing about cheese is it’s

fermented so it has the the additional

benefits of the microbes and it’s better

than whey protein because whey protein

is a different type of protein and it’s

like purified so it’s kind of a refined

protein product one last thing about red

meat don’t get the lean I mean if it

comes lean because the animal is lean

that’s fine but don’t try to have some

type of animal protein that they’ve

taken away the fat because again that’s

refining the process grass-fed beef

would be the best but just don’t try to

get the the leanest version but again

it’s hard to fatten these grass-fed

animals because they’re not feeding them

grains well that’s fine but people are

tend to obsessing with this low-fat or

lean this and lean that even if you have

chicken just at least make sure it has a

skin on it or if you have fish it’d be a

little bit better if you have the skin

on it another point I want to talk about

is the recovery in between the workouts

so let’s say you exercise and you get

sore if you’re sore you should not

exercise over that soreness let your

body recover and sometimes it might take

more than a day or two or three or even

four days and instead focus on your

sleep but I just want to make one little

point about the sleep if you are an

athlete and you work out hard okay one

Trace metal that usually shows up low

and athletes is copper and that can

lessen your ability to sleep especially

the REM sleep so if you’re an athlete

and you’re finding that you can’t get

the seven or seven and a half or eight

hours add a little copper before a bed

to your diet not a lot just a little bit

and watch what happens it might just

enhance your sleep you don’t have to do

it for a long period of time maybe for a

couple weeks but the point is that that

exercise is depleting your copper and

you need to know how to get more Copper

from the diet now I’ve given you a lot

of tips of what to do to optimize your

workouts before during and after a

workout but there’s some really

interesting information relating to

this red meat and and what’s in a red

meat that can help you recover from

exercise and I put that video up right

here check it out