 We want all your mental energy focused on produce producing effort and a level of fatigue that will wake up that ancient signal That's where the money is Okay, that's where the good stuff is is to produce that level of fatigue Okay, and not only that is if you do something that is so skill-based and Combine that level of fatigue with a skill-based movement. You're gonna get hurt You're gonna be slinging your kettlebell around you're gonna get fatigued and you're gonna get sloppy and then you're gonna hurt yourself If you're doing a simplified movement slow and smoothly You can get to the deepest level of fatigue and if you're doing it right guess what by the time you get down here You're too weak to hurt yourself because if you're gonna hurt yourself you're gonna hurt yourself with force Force is mass times acceleration. You do it slow and smooth You eliminate acceleration by the time you get down here. You're too weak to hurt yourself So you're getting it done safely too Okay But so these five big movements done safely back to back It's gonna take you a 90 seconds to two minutes to reach complete muscular fatigue Bam Bam Bam five done in and out go home That's basically the workout, but I'm gonna let People that are better discussing that like Drew give you more details about that. That's the premise of how the workout works Now what I want to do is take what you learned from Mark Sisson yesterday and do two things with that one is I want to provide Medical support for everything that he told you and then I'm gonna show you how doing this wraps into that Okay, so Well, I try to get this thing flipped over does anyone have any questions this far anything they want to ask yes, sir Based on what you just mentioned. So are you opposed to skills based exercises or workouts? Can you clarify or expand upon that? No, I mean to some extent all exercises are skilled base But if you're going to be producing this level of fatigue going to muscular failure, I would much rather you do it You know squatting with a spotter or on a leg-press machine that's set up in such a way that you can't Drop it on yourself when you get to the level of fatigue that I'm seeking out Now can you do a significant level of fatigue with a skill-based movement? Yeah And can you do it for a long time without getting hurt? Yeah No, it's just I think it this goes down and then flips And then this way So no, I'm not completely opposed to it, but what we did in the book was We wanted to Get people going with this with extremely simple movements because our focus is Effort and not technique What we're looking for is that depth of fatigue and we want someone to come right out of the blocks and Be able to aspire to that on day one as opposed to spend all their mental energy on trying to coordinate things that answer, okay Yes, sir, but not working Could you maybe shed a little more light on the anabolic versus catabolic state mark mentioned it yesterday and he said Basically dispelling the common wisdom that you know People were thinking that you need to eat every three hours or you're gonna enter catabolic state Right and above and that's true from the exercise standpoint. It's also true from the dietary standpoint And the thing is is no no omnivore in nature eats three meals in two snacks a day. I mean, it's ridiculous if you had to eat that much You're gonna get eaten. You don't have time to hunt gather reproduce or do anything else Okay, but what happens and the reason that becomes part of our culture is we'll discuss here Is people become metabolically deranged to the extent that they can't tap their energy stores And as a consequence when they feel their energy start to wane They can't tap into their body fat or their glycogen stores because of their hormonal environment So they need to eat right away And the way most people that have been eating a grain based and a high and carbohydrate diet exist As soon as their blood sugar drops They got to eat something to kind of level it out and that is the conventional wisdom's approach to managing hunger But it's a losing battle because hunger always wins But when you eat an appropriate evolutionary based diet, you'll find yourself You know if you eat what march recommended for breakfast, for instance, you just have that After you've done that for a while, you'll be going along and it'll be 2 30 in the afternoon you go I forgot to eat lunch And you'll find yourself wanting only two meals a day Because you're eating in such a way That doesn't drive hunger and you're eating in a way that sets your hormonal environment where you can actually experience satiety So but that'll come out more as we go through this. You'll see what i'm talking about. Yes, sir My question is you're doing a workout once a week and you're getting an adaptive response to that workout How often do you have to tweak that workout because eventually you're going to get used to that workout? Do you just increase the intensity until you're the fatigue or is there You know a method to yeah, you really I mean there are ways that you can tweak things But you'd be surprised at how far you can go without having to change much at all Okay You'll learn a lot from bill day simone muscle and joint function really does not change much over time and the whole concept of Variety and you know the p90x muscle confusion and stuff like that is really Not as true as they make it out to be The real key is to allow the adaptation to occur And then to step up the challenge in terms of the resistance accordingly Now over time What you really have to make tweaks for is not something necessarily going on in your body But tweaks in the mechanics of the equipment itself Because no equipment's perfect the strength curve of the equipment doesn't match that of your body perfectly So there's going to be a sticking point at different places I don't know if you've ever done a barbell squat, but you know It's much harder when you're coming out of the hole than it is when you're up almost completely standing So what happens is the weight progresses over time that? sticking points like a speed bump Well when you first start you're pushing a little ugo over a speed bump But as you get advanced you're pushing a mac truck over a speed bump. So you end up having to Alternate movements that have a different location of sticking point and things like that But really truth be told in terms of approaching Your body's on phenotypic max maximum. It almost doesn't matter. You're slicing things pretty thin at that point One else After your workout, when would you recommend for sport training? Like how much rest say if you have to train five days a week six days a week for your certain sport um Can you give me more particulars about your question or a sport per se? I play volleyball and our our weightlifting program revolves a lot around squats deadlifts and rdls And usually we'll weightlip around two o'clock Have for an hour and then have rest and we'll practice for three hours And that's five days a week and we'll live for three days a week Because I want to talk to my coaches and my strength training coach about this and I want to ask them Yeah, you're not going to get very far with that. Yeah, because after we do those squats I can't jump at all and it's very hard to practice for three hours. Yeah Yeah, I mean They are indoctrinated To such an extent You're going to get nowhere with it And as long as part of your organized sport, you're kind of locked into that training paradigm To try to add this on top of it would just be suicide What I would suggest to you is For yourself is to try to use something that Follows this paradigm more During your off season leading up to the beginning of your season when all this starts And then try to sell it by demonstrating your performance Right at the beginning of the season on the conditioning that you did for yourself Because Yeah, that the folklore and coaching is just Abhorrent. I mean it's you couldn't do it anymore wrong I mean to be doing You know squats and romanian deadlifts and a jumping athlete five and six days a week You know, you might as well put a 40 pound weighted vest on them and have them go out and compete I mean they're going to be so fatigued so ragged out Um, and the thing is is doing that kind of training Fatigues your fastest twitch motor units, which are the ones you need most for that particular sport But they're also the ones that are most fatigue sensitive meaning They fatigue quickly and they recover slowly So your most productive motor units the the 15 percent Of your muscle that is the most productive for explosive movement and jumping Is just out of the equation for the entire season. It's Hosed But how to approach it with your coaches. I got no good answer for you if I can't do it. I don't think you can Yes, oh, yeah, yeah, yeah, and here's the real key with this. Yep Oh, I'm sorry he went on the mic He was asking is kid when you incorporate this kind of workout At the time that you're initiating a new sport for yourself like martial arts. Have I got that correct? um, yes, and the neat thing is That When you're taking on a new sport from martial arts what you're really focusing on Even though there's a large exercise component to it and a lot of activity What you're trying to do there is to Hone a skill to develop a skill set. So you were skill training This has nothing to do with skill training. This is physical conditioning Which the more you separate your physical conditioning from your skill training the better it will be And when you do your skill training you want to make certain That you're doing it in the freshest most recovered state possible Because you want to entrain the neuromotor pathway sort of a dog trail in the backyard so to speak That is most efficient for all the skills that you're learning Because if you're going to compete with this you want to compete when you're fully recovered So what you need to do is when you're taking on your new sport is to look at it And then back engineer your workout around your sporting activity So you make certain that when you're practicing your skill you've had enough recovery time And if that means pushing the workout out to every 10th day because you're having so much activity learning your skill That's fine. You're not going to decompensate Your body's not going to build a pound of ground round And allow it to decompensate in 14 days. It will not happen Okay, now your metabolic conditioning will decompensate over 14 days But if you're doing this other activity, that's going to be taken care of by itself So the key becomes this is short enough and brief enough where you can build Your workout around your life and not your life around your workout Okay This is really interesting to me and I actually have three small questions. Okay Could you first please repeat the five basic movements then I wanted to know how yesterday mark system was talking about Incorporating more play Yeah activities and I wanted to know how you thought that might affect that are part of your Your model if you're if you're playing after you've done this kind of training And then the last one is does your approach also apply to cardio exercise? Yes, oh, yeah And we'll hit the cardio thing more when we do this, but first the five movements are A leg press a pull down movement And bill day Simone will go through the mechanics of those in great detail for you So you don't have to worry about that. So leg press a pull down A chest press movement A rowing movement Which is in the horizontal plane And an overhead press So that we'll kind of cover All the major elements of your body there Second part of the question was the play Yeah, that's very easy to incorporate because remember we're trying to separate our physical conditioning Which is a very deliberate Engineered Triggering of a of a biologic process from other activities But the thing you got to remember is that play is not going to interfere with the recovery side of the equation too much because if We look at the level of intensity If we were to draw it on a graph with the x-axis being the edge of this stage and the y-axis going this way If we were to draw a graph of the intensity Of the workout What we'd see is that the needle would peg go all the way across the room out the door and out the front door of the hotel But play activity even those that are fairly boisterous and really get you huffing and puffing and stuff like that They're probably in terms of measuring intensity relative to that are not going to go beyond this first row of tables So it does have some effect on recovery But I think it is important to incorporate playful physical activity And if you find in your record keeping That the amount of playful physical activity that you want to incorporate Is not allowing you to recover by the seventh day Well, let's say you're working out every fifth day It's not working you're not progressing But you don't want to give up the amount of play you're doing fine push your workout to the seventh day If you start showing progress again, then hold it there for a while And then if all of a sudden you have a workout where it doesn't progress skip a week Then come back at every seventh day Two or three weeks skip a week Or you can go to every tenth day or you can just mix it up Or every third workout you can flip a coin if it's had you work out if it's tails you don't Doesn't matter but allow for that recovery and allow for it in a way where Your life and your play And what you want to do is in the driver's seat and not the workout Because in the end that will get you the best result I have one question. I've actually read the book The Red Queen by Matt Ridley and it's an awesome book It's very informational and answers a lot of questions that I didn't even know that I had But my question now is that there are these new systems for working out nutrition and health and things that are based on evolution And Through the history of evolution our life expectancy was extremely short Compared to what we're expecting to live now. So how can we base these systems? on life longevity while For thousands of years we weren't living that long Okay First is When you look at hunter-gatherer life expectancy when you look at the Anthropological studies about that you got to realize that that's actuarial Okay over an entire lifespan and the vast vast majority of that is accounted for A skewing of the median downward by infant mortality Okay, and this is one of my favorite pet peeves as an emergency physician Is it always just drives me freaking crazy when some granola head wants a nurse midwife to deliver their baby in their living room? That shit pisses me off because when that baby comes out blue with a cord wrapped around its neck They're dropping it in my lap On an ambulance, okay If you have any historical graveyards in the town where you live go visit it Because fully One-third the graves there are infant graves Okay, the vast majority of prehistoric human kinds of infant mortality that made their life expectancy 30 years instead of 72 years Has to do with the infant mortality associated with it or simply becoming saber-tooth tiger shit at some point in your life Okay, we This is the beautiful thing about technology and capitalism Is we can make mistakes And not die Okay In emergency medicine, I have a very famous saying and I like to say it a lot Stupidity is not a crime, but it is punishable by death Nature is a hanging judge and that's where Our hunter-gatherer friends bit the dust It didn't really have anything to do with anabolic catabolic balance or long-term health benefits because There were older survivors and the fossil evidence of those older survivors Based on ligament attachments and bony assessment and bone mineral density was they were extraordinarily robust Okay, the Hadza tribe that lives in Central Africa is One of the few pure hunter-gatherer tribes that still lives as they originally did And they don't even recognize a child as human Until it has survived three lunar cycles Just to psychologically protect themselves from the high infant mortality rate Which also does two things which sort of skews Mark Sisson in my argument about why evolutionary nutrition is such a boon is that Also, you have a selection bias is if you're not good genetic material You're not going to make it beyond three moons. That's the way it is So the deck is kind of loaded in their favor just from a genetic predisposition because you know As far as someone like me Compared to your average hunter-gatherer that did survive, you know probably To quote full med up jacket the best part of me ran down the crack of my mama's ass and wound up as a brown stain on the mattress, but So Yeah, that that has a point, but it doesn't really specifically apply when you actually parse the numbers out Any others before we go to med school? How am I doing on time? All right, let me fly