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so you want to be healthy that's great
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and I'm here to help you because I have
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the list right here seven things that
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every healthy guy does that all you need
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to do is copy so take out your notepad
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and a pencil and let's go through these
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okay number one read along with me
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please you have to follow a carb
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restricted diet okay number
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two juice fast once every six weeks okay
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very specifically six weeks a month and
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a half next have testosterone levels
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greater than 850 nog per deciliter if
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you don't know what yours is you can
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always test that and find that out
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number four cold plunge six out of seven
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days per week A lot of people are doing
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that you should too number five perform
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hyperbaric oxygen therapy before bed a
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little bit complicated I'll tell you how
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to do that in a second number six have
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sub 6% body fat levels I could speak
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from experience there I'll tell you why
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you should as well and number seven they
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inject 200 milligrams of lowgrade beaver
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tranquilizer
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daily God damn you
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Bernice wait a second Beaver
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tranquilizer wait Jesse isn't that what
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did you put that list together okay
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that's all but let's go through
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the real list what are seven things that
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you could do to ensure that you are
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healthy or at least healthier than you
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are today well the first thing is you're
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not going to find healthy people
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actually associating sixpack ABS or low
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body fat levels with health because it's
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only one piece of the puzzle sure having
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six-pack abs would mean that you have
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low body fat levels but is that the
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whole picture no so what you want to do
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is be more Broad in terms of how you're
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assessing your overall physique because
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you could have six-pack abs but at the
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same time have your hair falling out
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have brittle nails maybe even yellow
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jaist eyes and think that you're healthy
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cuz you see a six-pack in the mirror
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when I would argue you are definitely
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not same token maybe you're at slightly
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higher body fat levels the ABS are not
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so visible but you run ultramarathons
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every weekend you're on no medications
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and you have no nutritional deficits
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who's the real healthy one here now I'm
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not saying to turn a blind eye to your
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body because all the things I just
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mentioned are indicators of overall
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health check the status of your nails
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check the status of your hair pay
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attention to those signals when they
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start to happen turn around and look
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behind at what you left in the toilet
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every single morning because all these
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things are good indicators but don't
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just use your six-pack abs as the main
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defining metric for whether or not
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you're healthy or not number two healthy
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people and I know some of you guys might
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hate me for this but let me explain
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you're all going to be able to do at
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least five pull-ups and I understand
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that pull-ups become a lot more
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challenging the heavier you become but I
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will give you an example here Brian Shaw
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world's strongest man he can do over six
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Pull-Ups at a body weight you ready of
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420 lbs and here's proof of it now if
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you didn't believe me why is it that
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pull-ups are such a great indicator of
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overall health because they tell a lot
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about your overall capabilities number
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one to do a pull-up you have to have a
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strong core to be able to hold yourself
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up on that bar especially as you become
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heavier and heavier you need to have
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good grip strength you need to be able
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to execute good upper body pulling
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strength to pull yourself up from a dead
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hang you need to be able to get through
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full range emotion at your shoulders to
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be able to assume the position of doing
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the pull-up but I will say this you also
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probably need to be had a good
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percentage of body fat to Le Mass ratio
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to be able to do them effectively and
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that means they're a good indicator of
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whether or not you're carrying too much
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body fat right now because the people
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that are going to struggle with pull-ups
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especially as they get heavier are the
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people that are carrying excess body fat
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and aren't just heavily mused even the
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heavily muscle people will be able to do
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this but if you can't it's likely
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because you don't have enough lean
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muscle mass and you're going to need to
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fix that the third thing that people do
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along those lines if you're going to be
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healthy you're GNA have to resistance
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train I didn't specifically say weight
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training I didn't specifically say using
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bands you need to be doing some sort of
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progressive resistance training so if
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you like bands use them but try to
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continue to get stronger at them if you
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prefer calisthenics do it but
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progressively try to handle more and
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more challenging variations of the
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exercises that you're doing the easiest
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way to do this is just by simply lifting
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weights and always trying to increase
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the amount of weight that you're lifting
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because I will tell you as you get older
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you're going to get weak weaker it's a
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fact of life science shows us that we
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lose strength with each progressing
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decade but you can fight that battle if
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you work on building your strength
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through the weight training and the
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resistance training that you're doing
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now I don't care what split you're
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following I really don't you could
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follow Push Pull legs upper body lower
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body total body training split muscle
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Group Training all the Bro splits they
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all work but you have to stay consistent
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with them and stay dedicated to a plan I
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just talked about how your body is not a
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sole indicator of your overall level of
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Health but I will tell you this your
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body is a billboard for your consistency
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and for your commitment to what you're
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doing you need to be committed to the
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work that you're doing in the gym and as
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a side effect you're actually going to
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not just again be stronger but look
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better so it's going to start to feed
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itself the fourth thing that you need to
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make sure you're doing if you want to be
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considered healthy is you have to
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practice what I call the ility trio okay
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the ility trio and that is
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mobility
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flexibility and stability and what that
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means is you can't just be so one
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dimensional about loving the weight room
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you got to make sure that you're working
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on your range of motion maintaining the
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flexibility of the muscles maintaining
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the natural function of all the joints
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in your body because all that's going to
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happen again as you age is you're going
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to start to lose the function of those
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joints and muscles if you don't maximize
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the potential in their range of motion
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now the crazy thing is it's as simple
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sometimes as just doing full range of
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motion on all the exercises that you're
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doing in the gym and yes that is a
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strike against all the people that love
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their lengthen partials these days
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without realizing there's a much bigger
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picture here at play if you go through a
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form range of motion on all the
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exercises that you do you will maximize
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a lot of the muscle flexibility that you
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have right now and minimize the loss of
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it as you get older working on some
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mobility in your hips or your shoulders
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as you start to notice hey I can't even
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reach behind my back anymore and reach
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my hand up I can definitely not touch my
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hands behind my back that's a problem
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because at one point you could or I
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can't even go down to the floor without
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having my ankles come off of the ground
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because I don't have good ankle Mobility
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or hip mobility that's a problem because
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at one time you could so you want to
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make sure that you're maximizing that by
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paying a little bit of attention there
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and all this though requires that you
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have the function and ability to be able
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to balance your body in space and have
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stability because I've pointed out
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before even the strongest person person
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in the world let's say this is not the
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strongest but you could let's say squat
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400 lb if I then told you to go do it on
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a stability ball which by the way would
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be the dumbest recommendation I
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can ever make but I told you to do it
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would you be able to do it anymore the
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answer is no why because I've cut out
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the stability I can weaken any level of
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strength by cutting out the stability
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you need to maintain stability to be
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able to maximize the strength that
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you're building in the gym in the
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previous step so that means working on
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your balance you want something goofy to
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do try this it's called the old man test
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I actually posted this about 3 or four
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months ago most people or a lot of
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people can't even do it your job is
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simply to put your socks and your shoes
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on the floor stand on one leg lean over
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grab the sock put it on without losing
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your balance grab the shoe put it on
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without losing your balance and then of
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course go and do the other side the same
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way without ever losing your balance it
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is a lot more demanding than you think
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it is because you do need good glute
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strength you do need good mobility in
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your ankles and Mobility through your
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feet and your midfoot but do you have
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that or have you lost those capabilities
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because you don't work on it anymore the
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last thing I'll say about the ilities
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there is also a mental ability right
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your ability to function in life that
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should never be overlooked look it life
00:08:11
is difficult if you're not doing
00:08:13
something to address your ability to
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navigate life more easily meaning
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talking to a therapist if you can afford
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one or using meditation or reading books
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things that can help your own mental
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health and I think you're losing out on
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a great opportunity too and the
00:08:27
healthiest people will say that they're
00:08:29
mental health is always part of the
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equation the next thing that you're
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going to want to make sure that you
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focus on is on maximizing your V2 Max
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and that is a representation of your
00:08:40
overall cardiac Fitness level or your
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aerobic fitness level so what am I
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talking about here your ability to
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deliver oxygen to your tissues and
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utilize that oxygen because if you walk
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up a flight of stairs right now and
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you're huffing and puffing then likely
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you're not focusing on this enough and I
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can tell tell you the one area that I
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probably don't do enough of is enough
00:09:03
cardio conditioning now how much time do
00:09:06
you need to spend here well the good
00:09:07
news is when you're trying to maximize
00:09:08
your V2 Max not a whole hell of a lot of
00:09:11
time you need to have high intensity
00:09:13
bance of exercise think of
00:09:15
high-intensity interval training two
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minutes of hard high intensity activity
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two minutes of a lower intensity
00:09:21
Activity one minute of high intensity
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Activity one minute a lower intensity
00:09:25
activity building up your tolerance to
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these all out maximum efforts to really
00:09:29
drive your heart rate up and teach your
00:09:31
body how to again recruit oxygen and
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deliver it to the tissues where it can
00:09:36
actually be utilize so that you have a
00:09:38
higher capacity to do work without being
00:09:41
leveled or brought to your knees now
00:09:42
number six is one that people always
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seem to trip up on because it's a high
00:09:46
area of focus but really in truth the
00:09:49
healthiest people in the world do not
00:09:51
diet and I know you probably spent a lot
00:09:53
of your time in your life trying to
00:09:55
decide which diet to follow but you know
00:09:57
how I feel about this already the whole
00:10:00
purpose of a diet is simply to give you
00:10:02
a plan that's a short-term fix for
00:10:05
something much bigger you need to be
00:10:07
able to solve a much longer standing
00:10:09
issue and that is you need to find a
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lifestyle of eating that works for you
00:10:14
that you actually enjoy because you'll
00:10:15
never think about temporary solutions or
00:10:18
diets ever again if you're on a diet at
00:10:21
some point I can guarantee you you will
00:10:22
be off of that diet and the key thing
00:10:25
here is I don't care what style of
00:10:27
eating you adopt whether or not you
00:10:29
believe believe in intermittent fasting
00:10:30
or you don't whether you think you
00:10:31
should follow a vegan diet or not
00:10:34
whether you think that you should follow
00:10:35
paleo or you should be Mediterranean all
00:10:38
of it doesn't matter to me what matters
00:10:40
most to me and what should matter to you
00:10:43
is that you find an eating style that
00:10:45
you actually like I said enjoy and can
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consistently stick to not just for the
00:10:49
next week or two or month or two or a
00:10:52
year or two but for the rest of your
00:10:55
life and the healthiest people know this
00:10:57
and they follow a nutritional plan that
00:11:00
is really providing their body with all
00:11:02
the nutrients they need gives them the
00:11:04
energy they need and it also allows them
00:11:07
the opportunity to indulge when they
00:11:09
want to and to still enjoy the things
00:11:11
that they find enjoyable you should not
00:11:13
feel as if you're depriving yourself if
00:11:15
you found the right Nutritional
00:11:16
Lifestyle again to be a lifestyle you
00:11:19
have to have the ability to do the
00:11:20
things that you still enjoy doing and
00:11:22
the last thing guys that you need to be
00:11:23
able to do is within those parameters of
00:11:26
how you eat stop focusing on the wrong
00:11:29
thing stop focusing on carbohydrates or
00:11:32
fats for years the thing I focused on
00:11:35
hyperfocused on fats does it have fat in
00:11:37
it yes I don't want it again I was a
00:11:39
product of the 80s where lowfat diets
00:11:41
were a thing instead focus on protein
00:11:45
your focus should always be on protein I
00:11:48
understand that carbohydrates present
00:11:49
the biggest challenge when it comes to
00:11:51
overeating and overindulging and causing
00:11:53
weight gain which could cause some of
00:11:54
the other problems we already talked
00:11:55
about but in terms of meeting strict
00:11:58
nutritional bare minimums your protein
00:12:01
should be there you should be aiming for
00:12:03
around a rough estimate of one gram per
00:12:06
pound of body weight because we know the
00:12:08
thing about protein is that even in
00:12:10
slight caloric deficit we can still
00:12:12
build muscle tissue if we are
00:12:15
prioritizing our protein and getting
00:12:17
enough of it we also know that even when
00:12:19
we're pursuing weight loss and we follow
00:12:21
the calories in calories out equation
00:12:23
right taking in less than we're burning
00:12:25
off yeah we're going to lose weight but
00:12:27
if you don't care about the contribution
00:12:29
of the proteins that you're taking in
00:12:31
you could lose a lot more muscle mass in
00:12:33
the pursuit of just losing weight and
00:12:35
that's not ideal in order to push the
00:12:37
balance of loss of body fat in your
00:12:39
favor rather than muscle mass you're
00:12:41
going to want to focus on prioritizing
00:12:43
protein that being said guys all of
00:12:45
these things help matter of fact if you
00:12:47
want to prioritize your protein as well
00:12:48
and use a high quality protein my athl X
00:12:50
premium protein Pro 30g you can find
00:12:52
over an aex.com if you want a sample of
00:12:55
a Mobility or flexibility routine that
00:12:56
you can do every morning that will only
00:12:57
take you 5 minutes make sure you check
00:12:59
out this video here also watch the
00:13:00
latest video we have here and subscribe
00:13:02
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