 One of the most important things for anti-aging health, we were built to run combination of endurance, sprinting every morning in the routine. But number one, I'm running on grass, no concrete in this system that'll age your knees. You're only as strong as your joints. You're only as young as your joints. Number two, my mom's here. Number two, as you run, you want to ideally uneven surfaces, slightly, not huge hills, so that you're not getting carpal or similar injuries. That's why I don't like to run on a treadmill. Number two, if you want to cut weight, one of my, one of the most youngest looking guys in his 50s, Marques, shot me this. Cool guy run. So, cool guy run is like you're basically shuffling your feet. Especially if you're starting. It's not a huge jog. It takes a couple of months for your joints to get strong. Next thing, super important, side step. So, what I like to do, I'm jogging a little. I do 18 minute jog three to six times a week, depending on if I'm cutting or bulking two to six times. I like to throw in full body. So, I'm jogging. I set my time for 18 minutes. I'm listening to some kind of podcasts more than music. Educate your mind at the same time. I'm jogging. Cool guy jog. I like to throw some jabs. I do kickboxing more time for a long time. So, throw yourself. You know, there's only six or so main boxing. So, you get your uppercut straight, right? Hooks. A few other things. So, I'm throwing that. So, I'm engaging up her body, the shoulders keeping the hand up. Number two, I'm turning. So, now, side stepping. I'm like basketball slides. Okay? Don't go crazy with it. Then, I'm running backwards. Going backwards, engaging my glutes a little better. Then, I'm side stepping the other side. Okay? Then, I'm back to straight. Then, I walk for a second. Do some kicks. So, walking, resting a little bit, intermittent. So, you can do a teep and Muay Thai, which is a push kick. But, keep it simple. You can just kick. Make sure you kick all directions. So, front kicks. You want your karate side kicks, even though I don't do karate. Want your donkey kicks backwards. Then, I'm back to jog. Cool guy. Well, cool girl jog. It's a little bit jabbing. Practice. Keep the hands up. Block. If you're more advanced, you can roll a little bit. Then, I'm side slides. Then, I'm backwards sliding, jogging. Then, on the other side, reaching the forest here. My shirt caught on some brambles. So, look. Is it an entrepreneur or a busy person? What age is your morning? Anything? Cellular stress. My best friend, he's a molecular scientist, PhD, published in all kinds of top journals. I was just with him. This dude looks young forever. He's like, my secret, I never stress myself. So, even when we're exercising, that's why I like the cool guy jog. You know, you're not marathon. I'm not a pro athlete. I'm an entrepreneur, but I want to stay healthy. Say, hitting your slow, your slow jog with little, keeping the hands up that engages the delts. Man, you want to have well-defined shoulders on the upper body. Ideally, your body, I'm not on any kind of supplements besides vitamin. Your body fat should be, you should see some veins ideally. Men, okay? Women, you can do it too if you want. Okay. A little bit, a little bit of veins. I mean, my body fat, it's not great right now. I've been bulking, coming out of bulk. I do four changes to my body seasonally for a year. By the way, I'm going to put a link. If you want to get in my more advanced program where I share everything, I spent over a million bucks for over six or seven years trying every body hack, everything a doctor could prescribe, test of my blood, I think 40 times. It's all about anti-aging, staying lean, healthy as an entrepreneur. I'm not a pro athlete. This isn't, if you're trying to be a pro athlete, go buy somebody else's training program, but I can tell you how to stay in pretty good shape for a busy entrepreneur who's been running businesses, doing hundreds of millions of revenue per year. That I can show you. That's my area and anti-aging. My mom's here. She looks young. Some of that's genetic. Okay. My grandma lived 102, but some of it's environmental. So for every morning, I got a whole routine. Talibus.com slash podcast 67 body. I'll put a link. Go buy the full program. I hardly charge any money for it. Better put a little money, commit. Well, you'll keep the patterns. Everything is about rituals and routine. I've got an advanced daily routine that I do. I've been able to cut, I've been able to bulk, pushing 300, repping 315 on the bench, not any kind of massive awards. Other people are benching 600, but not bad for an entrepreneur. I'm not trying to brag. I'm trying to encourage you that you can be busy and still stay pretty healthy. I've dropped to 8% body fat. I've done the decks of scans. Got 40 decks of scans I've done. So I'll show you what worked for me scientifically validated. Okay. Under the supervision of various MDs in the US, but I'll show you stuff I pushed the envelope. Okay. You know, learn from great people. Bang Greenfield, like I said, spent over a million bucks on every body hack. How can you do this in a limited time? So part of this daily routine, what I'm doing right now is I'm doing the 18 minute, I like to do two cycles, 36 minutes. Usually I'll walk for 18. So basically the simplified version that I'll just share with you now, the more advanced ones in the program, but the simplified version is wake up, don't linger in bed long. You can do, I do a five minute meditation in bed to just kind of quiet the mind, hit the cold shower, got some other things I throw in, try to get to 32 ounces of water early. Don't like to drink late because you'll be up paying. Disturbed, you know, I track my sleep if you want a good restlessness score. Then I'm out the door. Got my shirt on. I use a special app that I'll share with you. It's called D-Minder. It's not mine. It tells me the latitude, longitude of where I'm in the world. How much I need to be out today, 65 minutes per side. So an hour and 30, 40 to get maximum vitamin D. Well, I'm listening to my podcast. I record content. You all should be recording content. Even if you're not a quote unquote content producer, journal your life, leave it to your kids and grandkids. What a blessing. Practice your public speaking at the same time. I got a stretching routine, five minutes, stretch out early. Then I hit this run. So I love to run uphill and I end my runs a two minute cycle. I, you know, hit sprints, sprint for 10 minutes all out, sometimes forward, sometimes side slides, sometimes reverse, other side slide, but I'm sprinting for 10, walking for 10. So this is a pretty steep hill. My mom and them have given up on jogging. You can hear I'm a little out. I want to be a little out of breath, but I want to be able to speak. That's a good, if you don't know how to measure a pulse, being out of breath as you can hear, yet being able to speak is a good heart rate. It's usually about 110 to 140, which is a great fat burning range, if that's the goal. If I'm in, you know, fourth, I do four changes to my body in the winter I bulk, spring I cut, then, you know, then I do a maintenance phase, two maintenance phase, one bulk, one cut. Body's not meant to stay the same dimensions or weight. I've got, you know, a thousand acres of farmland. We're farming cattle and every species changes body composition throughout the season. Cool guy jog, listening to podcasts or recording content. I don't usually don't record content while I'm jogging. I'm just doing it for this. So I'm going to record more. Right now I'm going to end this for the free podcast and video. I got more to talk about, but I'm putting this inside. I want to start a movement, help a million busy people focus on anti-aging and health and cut and wait while being successful. A lot of people teach you fitness, but it doesn't work in a busy person's schedule. So, and a lot of people teach you fitness, no offense, they're 18 years old. You can eat Taco Bell and I look good at eight and it'd be ripped at 18. So I like to, a lot of my mentors, I'm looking for the 60 year olds who are still ripped, you know? So anyway, get in the program. I'll put a link and then in the program, you'll be able to see the full version of this. I'm going to continue now for the paying members of the community. I charge money because it builds a community better. If I just make a free course, you get all these people in there just tire kickers, not committed. People spend a little bit of money, not a lot. They're committed and it makes a real group. You can find friends and allies. So click the link or tileobus.com slash podcast 67 body. By the way, subscribe and leave a comment below. What's a better way to jog? I like 18 minute intervals. I'll do either one or two. I'll walk more from bulking. I'll jog more of that two 18 minute cycles if I'm trying to cut like I just started.