Fitness Secrets of The Ultra Wealthy - Ted Ryce

Welcome to the proven podcast where it does not matter what you think only what you can prove Everyone thinks celebrity trainers just count reps and yell louder today's guest Ted Rice proves that's missing the real transformation Happening behind closed doors after training icons like Richard Branson Ricky Martin and Robert Downey Jr. Ted cracked the code on what actually works the show starts now All right, everybody welcome back to the show Ted. I'm really excited to have you on here. Yeah, man Really looking forward to it. Let's drop some bombs some knowledge We're gonna change myself on when we did our first conversation. I said a bunch of stuff and you're like, nope completely wrong I was like son of a god So before we get into all of that Um for the people who the rare people who don't know you give us a little bit of feedback Who are you where you're from? What have you done? Yeah, well a lot of people know me from being a personal trainer to people like Richard Branson Ricky Martin Robert Downey Jr. in Miami Beach But what I do now is I'm a health coach essentially so I Built on what I learned in personal training Have a podcast where I've done over 500 interviews with people in the health industry Learned a lot of things also got checked on what I thought I knew as well And right now what I do is I help entrepreneurs and executives transform their bodies so But what I really do is I help them Get to that next level in health because and we can I really want to get into this I just had a conversation with a client right now And he's lost 20 pounds with me, but he has a history of heart disease in his family doesn't know his calcium score which we can talk about what that is hasn't had a ct angiogram It's like so many successful people there They just want to lose some weight and don't realize like look man You need to be ready for who you want to be and what type of life you want to live when you're 80 So that's what I help people do Right because there's this whole conversation But we want to live longer versus quality of life and those are two very different conversations There's when we first started having this conversation with you and I you're like there's some tests you need to take You know if you're just looking at the scale and that's the not the only number you're going by that's just combat ineffective There are other tests that you really need to break down So for those people who don't know what are the tests that you want? You normally have your clients go out and the people at the level you play at we're like, okay, you need to do these Let's get this baseline first Yeah 100 and I would just practice this by like health isn't what you say you're doing Because when I talk to people they're like no, well, I'm doing the nad IV Great. Oh, I eat pretty healthy I I lift weights. I'm benching 225 for rep. I don't care what you're doing I want to know what's your body fat. I want to know how much muscle mass do you have How do you find out you you do a dexa scan? I want to know what your vo2 max is. How do you do that? There's a couple ways but going to a lab with an exercise physiologist and having it measured That's how you do it I want to know what your blood work says Because maybe your diet isn't if you have a belly you're not doing things right with your diet I don't care what diet you're following or who said what or what talking head on tick tock instagram or x You're not doing You're not doing a good job Okay, and then um So so that's what we start with but if like in my uh, I just had a conversation with a client And I was like so you have a history of heart disease your dad Had a bypass surgery In his 60s and you just don't even know your calcium score yet Like you're in your 40s wake up I was a little bit gent gentler than that because I always read the person And this is something we can get into but if you put too much pressure on a person they crumble They don't take action or they get mad Right and like okay. I'm not doing any of that now just because you kind of piss me off So I always but but since you know, you and I are here charles we can Yeah, we get to take the filters off. Yeah. Yeah, we'll take the filters off and get directed because So someone's sitting down and the only thing they've ever looked at is their scale And they're like, okay. Well, I think I look kind of healthy or hey I went and I listened some influencer and I found out that eating my pillows was the best idea or eating just you know Raw liver was a bit or whatever their goofy ass thing is When they go How much of the the baseline tests are like you need these no matter what Get your dexa score get your scan get your vio2 max get You know, what are the blood work things when they go in because most people when we go see the doctors We go to quest or whoever else it is They don't even know what to ask for so what are the things they need to ask for Yeah, well, you get it. You don't get a dexa scan at your doctors the doctor of the future it will definitely be doing like a body fat assessment because A dexa scan will give you not just your your body top percentage and your muscle mass It'll also give you a visceral fat Not all of them do so you have to ask for that and that's why I bring it up Because that's you really want to know that Especially the more inactive you are the more likely that you're going to have Higher visceral fat even if you're skinny, right like the skinny fat So you want a dexa scan you have to search for that Like in our coaching program That's part of what we do. We do like health concierge. We find and give you some options If you're in a smaller town, which some of my successful clients are You can also find a what do you call it a in in body? It's called an in body. It uses A bio impedance. I don't like that But okay, if you're in a bind and you can't find a dexa scan and then you can do that But you really want a dexa scan so then the vo2 max you you'd find the same way you just google your city and vo2 max test But when it comes to blood work, it gets a little More complicated because I have clients. They're like, well, I just did blood work. I'm like, yeah You have your fasting glucose. Oh, I'm going to give you an example to make this more real. I had a client He gave me his blood work. I'm like, yeah, we need to do your blood work And he's like, no, but I already have it and you know, the doctor said it was okay and look I want to be really clear. Charles. I don't pretend to be doctor. Okay. I don't have a medical degree. However What I do is Ask for what I think Is basic stuff. So he had a history of diabetes. His mom was diabetic He had slightly elevated fasting glucose. So Was he fully fasted that can mess it up. So it's not his doctor was like, ah, this dude probably like You know still ate a little bit and didn't fast long enough, right? I don't know what the doctor thought but he didn't think it was a big deal I was like, man, that's that's kind of an issue because we've been working together and you've lost some weight and it's still Fasting glucose above 99 is considered not normal. It's outside the range. It's high again. That's not me saying that That's just typical Like you can google that and find that Right, then we ran and this is a super basic one hemoglobin a1c So fasting glucose is what you walked in had your blood taken What is your fasting glucose at that moment when you had your blood taken? right, we want to know that and We want to know your hemoglobin a1c, which is again, it's a basic test. A lot of doctors run it some don't in this case He didn't right And this is in entrepreneurs letting him hold a million dollar business. So anyway The hemoglobin a1c is a measurement of elevated blood sugar over a longer period of time Let's say a few months depending on your red blood cells You know, how long your red blood cells last let's say, um, right because your red blood cells They die off in a few months and create more etc. So it was pre-diabetic Is given in percentages he was at 5.7 to I think 6.5 Is the pre-diabetic range 5.7 percent to 6.5 percent if I remember correctly His was like 6.3 Jesus and it's like he's if you have if you have and again This is not me saying this isn't controversial what I'm saying right now. This is just basic like Like, you know, you turn on a light switch lights come on type of stuff, right? Not controversial if you have elevated blood sugar to the point where you're pre-diabetic It's damaging you, right? You should not have that much Blood you shouldn't have your blood sugar should not be that high in fact That's the thing that we're kind of dealing with right now is is metabolic dysfunction So you need to have that We also run C peptide and fasting insulin In in the panel that we run for our clients and and also you got to get a Full lipid panel as well. And one thing that doctors don't test for are two things Apple lipper protein B. So most doctors they'll get your total cholesterol your HDL cholesterol your LDL cholesterol We know now Through research that apple lipper protein B is like that thing. It's it's what LDL cholesterol Like it'll probably replace LDL cholesterol or may replace LDL cholesterol in the future as like, oh This is the marker we need to know for heart disease and Something called LP little a or lipoprotein a and it's it'll be a little a little a for example out of a client His was 300 What does that mean? Well, it's a genetic risk factor. So heart disease is what's going to kill most of us And we can talk about what we can do about that However, some people have a much higher risk and some people get heart disease uh a lot earlier in life and like Like I had a ct I had a test on my heart a full workup including a ct angiogram Where they inject you with contrast and take a picture of your heart. I don't have any heart disease, right? Despite some of my bad behavior in my teens my 20s But some people they develop earlier and so going back to the lipoprotein little a It's an independent risk factor for heart disease. So let's say that your cholesterol is perfect. It's always been perfect If you still have that you still have a higher risk of heart disease Right and some people a lot of people have both elevated so and doctors won't test for it. It's also genetic in nature people who are south asian um And after like of african descent have a higher Chance of having it elevated So if someone comes in and you know your client you first mentioned someone's got pre diabetes or diabetes or whatever it is and their Their a1c is high and they're not being tested for it or the doctor just ignores it because they don't think they fasted well enough When someone comes in let's just stay with that client because that's I think that's tangible I think a lot of people can relate to that if they're in a situation where they're like, hey I'm I'm getting close to pre diabetes And once you cut over once you go from pre diabetes to diabetes It's it's it's it's just you can't it's not a reversible thing in that sense because they're always like oh you're diabetic But you're in remission or whatever they say on it if someone's like, oh crap I just found out that my a1c is 6.3 or 6.2 or whatever it is in that situation And they're terrified now What are the things that the tangible things to do because a lot of people will go well? I'm just going to go straight carnivore. I'm gonna get rid of carbs. I'm gonna get rid of sugar I'm gonna get rid of this. I'm gonna just I'm not gonna eat anymore. I'm just gonna drink water They're gonna do these Unsustainable things when your clients come into you and I'm guessing most a lot of your clients in the united states So most of them are probably In that trajectory because I think everything including water at this point now has sugar on it. Yay America, um What are some of the things we used to that's okay? I've got the data I've run the test your visceral fright is your visceral fat is garbage your a1c is 6.2 6.3 Holy christ, what are we what are the first kind of steps you walk through and say, okay? We're gonna change this now. We're gonna try and save your life. What are the things you do? Yeah, what I do specifically um Like by the way, just to what you said, right if you want to call Diabetes reversible or not or you know, what's the medical? I have no idea. I don't even care, right? All I care is like, how do we change? But uh, but the way to solve it is to put in remission or to You know get rid of it whatever is two things one You need to exercise and build muscle Why well your muscles Are full well, let me put it like this. It's a it's kind of a sink or a storage unit for sugar because Like if you've ever done any type if you run sprints or done like, you know, bicep curls or squats and your muscles are burning That burning sensation is when you shift over away from using Oxygen for energy and you start burning sugar. It's called glycolysis And so you start burning the glycogen stored in your muscles So you need intense exercise lifting weights and high-intensity interval training lifting weights is the best though um, right So you want to lift weights and the more muscle you have the more insulin sensitive you're going to be so So that's number one and I say that before diet because it's really hard to fucking change your diet for people Yeah, really hard I've seen people do it when they get a bad diagnosis and they're like, okay, just tell me whatever but but for a lot of people who are You know, if you want to not get to that point start lifting weights first Because exercise is the number one thing you can do for your health for longevity. It's not diet It's exercise. That's what the data say Even if you have the most perfect diet and you didn't do any exercise, you would not be healthy Right, so you can't replace the training stimulus You gotta you got to do exercise and for me the foundation is muscle mass Because of function because of how it helps with metabolic dysfunction Or it's that, you know a storage place for sugar And then after that, it's like, okay time to lose the belly Right because we know it's sugar doesn't cause diabetes Okay, and again, this isn't it shouldn't probably controversial to say Charles, but um This is one of those things where people just don't know what the fuck they're talking about And I'll tell you what I mean by that Yes, if you're diabetic if you're or even pre diabetic if you have sugar It will Cause high it's it you cannot you're already not processing Sugar well, it's going to cause problems for you, right? Because that high blood sugar it'll circulate in your body. It'll destroy tissue. We know that um, You know beyond cholesterol is even worse to be like have have a You know metabolic dysfunction diabetes, etc. So yeah, sugar is like pouring gasoline on the fire, but it didn't start the fire That's a that's how you want to think about it. If you have a this uh metabolic dysfunction sugar is like pouring gasoline on the fire But it didn't start the fire what started the fire? Well, two things you sitting on your ass and not doing enough exercise That's part of it um and Putting on too much body fat Because the number one what doctors will do if you don't want to go down the treatment route of like, okay Well, this is in your new diabetes life You got to inject yourself and do all the things that the inject your blood sugar all the time and right if you want it to reverse It what do you do where they put you on they put you on a 500 calorie Uh liquid diet so that you lose fat fast right and uh really interesting even when they do the these 500 uh calorie Like liquid diets to reverse diabetes are released in this one paper I read your blood sugar comes down quite quick Even before you start losing a lot of the fat it's just And this can get into You know the important point here It's like if you're eating enough to where you have a belly and you can't see the outline of your abs at all Or if you have your body fat test if you're 20 percent or above It's like you're eating too much I don't care what it is even if carnivore go look at some of the carnivore uh Facebook groups I Screenshot stories from there all the time because I have one screenshot where a guy lost like 20 pounds or maybe it was 30 I don't even remember uh on keto and he was like man I know how to take this to the next level I'll go carnivore right just get rid of all vegetables and just see me and he gained like he gained some of the weight back A significant amount like 15 or 20 pounds. How did that happen? If you go more extreme really fucking simple You ate too much. Yeah, and and ribeye uh 16 ounce ribeye steak has like 1500 calories in it and then if you're carnivore crazy and you cooked it in a stick of butter I have no idea actually how much a stick of butter has In terms of calories, but it's a lot You can't get around that math Right, so if if we know that You got us to add muscle mass You got to do hit training because sounds like those are the two that you really really enjoy as far as your exercise You know anything that's going to build muscle mass to lift heavy ish um, and then Obviously, this isn't medical. You know advice. We're just talking about stuff. So consult your doctor So if they're going to lift heavy and they're going to do hit training Now we're going to talk about diet And there's a lot of people, you know, just to stay because it just makes sense for congruity here If someone's pre-diabetic, what is the diet that you recommend? Where's the diet you've seen the best results with for your clients? Because obviously you've been hired by clients who can afford anybody and they've chosen to work with you And these are you know, these are entrepreneurs in our world These are entrepreneurs who are in that deco million world These are people who are making the type of money that most people will never have access to because most people are going to go to buy P90x and no offense to tony horton. Hi tony Uh, you know, it's a great program if that's where you are god bless it But for the people who have already had a certain level success, you want a certain level It just it is what it is So when they come to you and they're like, hey, what diet should I eat? What are the things that you've seen that have produced it again? And everyone's body's different I get that you want to do your task. This is broad information. You really want to work with someone one on one I'm not taking that away. What I'm saying is what is the diet that you've seen? Is there a specific one that you're like, yep, that's the best one so far that converts the best This gets rid of your visceral fat faster than anything else. What are the ones that you're seeing? Yeah, and as far as like getting rid of visceral fat faster than anything else They all work provided that they're all answer your question directly in a second But I just want people to understand like it's just about getting into a calorie deficit However, that's kind of like saying hey, do you want to pay? Like I'm gonna probably date myself, but do you want to play tennis like Pete Sampras? Well, he does a forehand. He does a backhand. He serves It's like, well, there's a big difference between your amateur Guy at the tennis club and in top tier Talent so there's different like what I do. I have a system that I created It's a four-phase system. I call it, you know, I slapped on like a cool sounding name that the metabolic reset sequence, right? But what it is is in in phase one what I do is I do put people through a strict Um, something that I came up with sky I just called it the phase one rapid fat loss Diet and you know for lack of diets really don't exist. They're just a way for people to You know to like wrap their heads around it, but it's like kind of like the matrix sort of thing, right? You know, so anyway, um, but it's it's what my clients follow They lose four to six pounds in a two-week time frame And here's the thing that's not that impressive because there's a ton of different approaches that could do that But what's different about the phase one rapid fat loss system that I developed is that it helps because Most people their issue is I'm hungry How much longer do I have to do this for I'm really hungry, but what we do it keeps the calories low it keeps Hunger satiated. We also use supplements to help as well With satiation and just mood and in that type of thing and so people lose four to six pounds some of that It's just in full transparency. It's going to be water Yeah, it is on the lower carb side for sure and not necessarily because it's like the carbs are so evil or whatever It's just more simple to follow And so so that's what I use and people people get rapid results So and then when they get into the you know as far as diets, is there some things we always hear? You know don't eat don't eat ice cream You know some supplements are like, you know, why are you drinking your protein? Don't drink your protein? You know, you should go more Mediterranean or or things of that nature as you're going through those Have you seen ones because there's going to be some people come across is that this is all they can afford right? They're they're going to the podcast this is the much they can get so I'm trying to give them as much value of what is proven as possible so because there are other people because again in No offense anyone The people were radically successful or just like all right, we're done losing the podcast I'm just going to call them and those for those people have already logged off and are already calling for everybody else Who's like, okay, let me give me some more stuff here. Give me some stuff that's actually proven in the diet Is it more Mediterranean based? You and I off-camera poo pooed on a couple other diets I'm not going to poop on them recording. I am not the dietitian. I'm not certified on this, but there are certain diets Variety is good. It should look at rainbow people. I'm just saying skittles don't count But going in that situation is there certain diets like listen, this is what it looks like you really want to stick Mediterranean or pescatarian or Other ones these are ones that you have found that say hey these work. Yeah now now look It's a really great question and it's important But I want everyone to understand this it's like diets are like What we really want to do is It none of the diets work if you're eating too many calories and nutrition and look I like it took me a long time to really understand this because I Believed a lot of things that weren't true, but now we get these great results. Anyway, just to answer your question I just want to say I'll answer it more directly again But I just want to tell you like you should if you have a belly Whatever you do your belly should start to go away The weight should start to come down or if you follow the advice like you went and got your dexa scan or you know If you were put into if you're in a place where you can find one that um in body test You'll see the body fat go down That is what a good diet is now What are some name brand diets that are popular that you can follow? They all work provided that they follow that framework. I I can't stand the keto diet I used to be low carb for 10 years. Thankfully I got away from that before keto really got popular so I never jumped on the keto bandwagon, but My personal feelings decide if it's calorie if it the calories are in check For example, if someone's listening to this and they're like, oh hit the sugar. I don't believe you Okay, cool follow the freaking diet as long as the calories are in check and make sure you track them by the way If if you're uh, if you're not seeing results As long as you're losing weight That's what matters because if you have a belly you have visceral fat most likely Everybody in the states is under exercised and undermuscled for the most part except for that, you know Except for like that 1% probably even a fraction of 1% But anyway, so it should make you go down the to to answer question the Mediterranean diet has the most research on it showing that it's You know healthy for you, but I lived in Portugal which is considered Mediterranean and they um again olive oil is one of those things that have has been studied and it's Objectively healthy for you and has all this research on how it's great But if you ever been to Lisbon and had the baccalao They pour Olive oil all over it And that's an example why tell clients like you can't like it's okay to have some framework And go and do it you want to do keto do keto you want to do paleo cool you want to do Mediterranean cool Mediterranean is the most um Most uh research again backing it up, but you can't just not think you have to use your brain That's why people are having so much trouble with this stuff And we have our clients we have our clients track their calories using my fitness pal It's like that's that'll do more for you Track your track your calories with my fitness pal We'll do more for you than reading an entire book on nutrition or you know more specifically fat loss Because nutrition is a huge A huge uh, you know huge area But if we're talking about fat loss, you don't need to do it just freaking track What you're eating just for a week and you're going to be blown away by Some of the things because what we say or what people say Like oh, well, I'm pretty hungry Um, like I barely eat like you know, I barely eat it's like yeah, but that half a a pint of Ben and Jerry's Was 800 calories Right, so or that Starbucks even worse the Starbucks drink, right? You got the venti frappa, whatever I don't drink that stuff. I like cappuccinos, but if you're into them read the calories some of those drinks. They're insane Or oh, I just had a cookie. Well, was it a crumble cookie? Because those things are like a thousand calories Versus it's wild. Yeah, exactly. You can have a 300 calorie cookie So you it's really hard to operate on On these simple frameworks that people love so well and look I'm not stupid If I'm going to write a book it'll be like a diet book because it sells so well No, we use all this other stuff in it's what sells but I'm telling you if you want to get away from the nonsense and the marketing and the madness This is what really works Gotcha, so we go through and you know, you get your scans You forget what's going on you identify. Hey, you got to get some calorie changes difference You got to pay attention to it use you're using my fitness power, which is great You're gonna start heavy lifting You're gonna start doing some sort of hit training That's that's the basic framework. Now, let's get in. So that's the basics. There's your basics. Have fun I wish you nothing but the best now Let's get into some more of the advanced stuff in our world There's a lot of people who are talking about stem cells There's a lot of people who are talking about testosterone or nad or all these other different things that are more advanced things that we're learning about And we as a species are coming across What are some of the things that you know, either you recommend to your clients? You've seen your clients do that are like, hey, this is game changer I went out I ate a half a pint of Benjari's and I grew wings and I flew them whatever it is. Don't eat that Don't do it. It's not good for you. But what are the things that you have found that you're like, hey this stuff I've really seen some amazing stuff. Hey, you know what this is also I haven't seen amazing stuff But what are the kind of the things that you have seen that are radically changed the ballgame? Yeah, great question. I just want to do one thing. We talked about the hit training What I would recommend for people I wouldn't start with hit training I would start with steps most of us have a smartwatch and or ring writing a garment whatever You can get a whoop or get a fit bed if you want to wear your Rolex and you know Or tactfully however you roll like get your uh get your um You know fit bit start tracking your steps. That's what I would do I wouldn't just like well, I did hit training because some dude on Charles podcast said so Although you should do that we can get into that because that's the game changer What we can talk about that with trt in a second, but like that's what I would do track your steps most people most americans, let's say 5 000 and less if you're You know that you are heading towards a health problem if you are 5 000 steps or less you can just what should they be at Should they be at 10? Should they be at 15? Right 10's the magic number, right? but it's there's there are is some research on it now, but The story is kind of interesting it came from marketing from like some marketing Campaign in japan or something like that, right? So so what I would tell you is figure out what you can do and keep adding I think you'll have a problem Getting beyond 10k is hard to to hit if you're not living in new york or Or rome or someplace where it's just like no you walk everywhere, right? So you'll probably have trouble hitting that Find out what you can be consistent with and then always look to To ramp it up But what I do personally is I make sure I hit around seven to eight thousand steps per day And I do more intense cardio on the side, which if you're if you're doing hit training um You can get away with less steps But if you're not in which you shouldn't jump into especially if you have injuries or don't know about The state of your heart health and you're in your 40s or 50s or 60s. You start with walking first So so yeah, if you're going to get into hit training since we come back to this There's a lot of different ways and a lot of different flavors. Sure training Where are some of the resources that you have found saying hey, you know what these are these are good This is like, you know, you talked about fit pal Or the tracker earlier fit fit bit. Yeah. No not for the fit bit the the tracker for your calories Oh my fitness pal. Yeah, my fitness pal my fitness. Yeah, there are things like that for hit training as well Yeah, um garmin will so we talked to I mentioned vo2 max if you if you were just like, uh, I'm too lazy I don't care enough not motivated. I'm not going to go to a lab and get my vo2 max done, right? Okay Get a garmin or or ring. I use an or ring my battery. I was wearing it the other day my battery Like it's a brand new ring. Sometimes they have issues. I have to go get another one now Anyway, um, but it's I love the or ring by the way That aside like it has something where you can do a walk test and it will Roughly estimate your your uh, vo2 max. So you want to do some type of testing, right? And the garmin I think does it for you, but you can do a cooper test Or uh, the rockport walk test. So so these wearables will have something that you can do You don't you don't also you could just do the cooper the 12 minute run and see like It you would still have to track yourself to see how far you went in 12 minutes But then you could go online and figure it out you could you know find the charts online and figure out your vo2 max from there Gotcha. So that's how you would for hit training. What are some of the places you would go to like you were talking about? Garmin has hit maybe where are some of the resources that people can go to to say hey This is what my hit program is and then I do want to jump into the other stuff with the atrt and the All the other good stuff. So where can people go to get some resources other than obviously you Where are the places they can go get some hit training? Um, yeah, well it just to be just to be clear That's how you would test your vo2 max Okay, and that's what you want to know because the whole point of doing hit training unless you're an athlete Is to increase that number that vo2 max Gotcha So so just to be clear you want to get it tested because you want to know just like It's like imagine going into the gym and lifting weights You have no idea how much weight you're lifting or if you're lifting more than what you did before That's kind of how people approach cardiovascular training But when you have a number that's measurable objective, etc Okay, now you have something to build on it But as far as like what type your question is what type of hit training can you do? To get results where can you go to get good training like where's the programs for hit training like because I mean most people have no idea Yeah, sure like this is a tricky conversation, but I'll do my best So we know that there's so there's there's two conversations here. There's what's the best right So there's research on different protocols. For example one that's really popular is the Norwegian 4x4 protocol so it's four minutes of Hit training with three minutes of rest Repeated four times Okay If you've ever done that before Because when I first like oh, this sounds the most research backing it up. Let's implement it with clients right away. Guess what? They fucking hate it. My had a client tell me he's like I think i'm okay dying living a few less years instead of this. I gotta keep up I'd rather die than have to go do this again. Yeah, exactly Can you believe that and if you do it, right? That's kind of like how you should feel in a way, but so you should want yeah, absolutely When I'm a triathlete there's never a time when i'm on the run There's never a time that i'm ever doing the run portion of a try So for those of you don't know You swim bike run that's how it is. So the swimming portion you're basically blowing out your upper body There's just no shoulders its arms. You're just using your feet to keep your butt, you know You're not using a lot of your legs at that point You then get on the bike and your shoulders are already fried and you're trying to hold onto the bike And now you're blowing out your quads. It just it is what it is. So by the time you get to the run You already want to die. It's horrible. There's never been a time I've ever done a try that in the I'm in the middle of the run going. This is great. I'm euphoric. I'm like no I want to die. This is it's horrible. It's not it's not supposed to like when you take a diet and they're like Oh, well, this doesn't take like ice cream. It's not supposed to it's a fuel source So having a reality check because we are very spoiled. It's there's a movie walley I don't know if you ever saw walley. Yeah, and you see the people sitting around and they're little mobile lazy boys And I'm like, oh my god, that's where we're going Some of this stuff has to hurt in order to get progress. There's got to be suffering. I'm sorry It just it is what it is. You got to get over yourselves So going through these things doing the norwegian 4x4 You just got to do it. I'm sorry that asparagus doesn't taste good all the time You got to eat it instead of bed of jerry. Just deal with it suck it up a deal I spent eight years in a hospice watching people die. Trust me. It's worse than because people like oh You know organic food or this type of way of eating is is so much more expensive. I'm like, yeah, it's cheaper than chemo So shut up. Let's go. Let's have that real conversation. So People you know, they're gonna do this. They're doing the norwegian 4x4 There's a lot of people who are as they get successful They have spent their youth and their time to make money and now they're gonna use their money to try and get back some of their health Right, that's just it's like oh crap. How do we do this? And a lot of people are looking at trt. A lot of people are looking at stem cells And there's a lot of different back and forth about this What are some of the things that you've seen that approve like, oh, no, this changed my life? I remember we were talking about this Uh, not on this call. There's stuff you've done. They're like this this change mine. It's just nowhere around it This fundamentally changed who I am as a bean Yeah, well in my case, I went and got stem cell injections down in um, Puerto Vallarta, Mexico at a place called dream body clinic I don't have any, um Affiliation with them or anything like that The reason I mentioned the clinic though by name because I had a client who went to a place in Colombia And then didn't have a good experience there meaning they were nice to him It was a right But uh, he didn't feel like he got a result and might might be underdosed or improperly Injected so so anyway, so that's why I mentioned the clinic and um, you know, I had Josh the CEO on my podcast But I don't get anything financially from them And I'm gonna go back and pay him money So He should give me a discount. What does it cost to do a stem cells run? What does it normally cost for someone? It really depends on the place like there's the place in Panama where um, You know all the celebrities go it's quite expensive. I don't even remember because I wasn't interested in going there I ended up going to Josh because I had a Mutual friend and entrepreneur and the guy very honestly, he's like well look I I Checked a few places. There was one. I think it was in Ukraine. This is before the war started, right? But he's like I felt kind of the best Interaction there, you know, and this guy's not he's a he's an attorney that helps Entrepreneurs like bank out the anyway So he doesn't know what he's talking about but just sharing his experience but he ended up going to to josh's clinic dream body clinic and um, He had a good experience again for me when someone tells me about their good experience And they're not in health and fitness and not so when I necessarily like view as an expert I'm like, hmm take that with a grain of salt But yeah, it's like people who want to become billionaires are reading books billionaires Are you doing if you want to become a billionaire go read their book if you want to become a triathlete read the books written by Triathletes this isn't complicated. Read the ones of the people who've gotten there not not rocket science I you are with you 100% like you shouldn't hire me By the way, I think your your triathlon is super cool and doing that stuff and your vo2 max is Is is probably quite high, but you wouldn't want to hire me to help you do a triathlon. I could figure it out Right, but it's not my I would hire you to fix my blood work fix to say there's these other things that's going on How do I fix my fitness? How do I have an eye on it because if I went out because everyone's been trying to push me to get an aura ring for Really long time and I don't like having things on there But the aura ring seems to be Everyone I know who is playing at the level that you exist that Everyone's like you got it's just gonna ring. There's just no way around it You got to get and I just don't like having things on my finger So I actually have the the test kit where you have to test with and I've been walking around with the stupid plastic We're not just to get used to it. I'm like, this is horrible. So but everyone's like dude, it's a game changer You just have to get it shut up and deal very much like asparagus It seems like the aura ring is the best one to go with versus the fit bit or anything else Yeah, um, I if it's okay. I I like the aura ring. I haven't used the app, but I'm not can I'm sorry used whoop Which is another thing if my clients really want to do it because I got some clients They're just like never gonna wear a ring Like they're divorced or you know, this is traumatized or whatever Anyway, I'm like, all right, I'm gonna get a whoop. But but I wouldn't personally Waste money on it or is the best I don't like some of the changes They made over time because I really feel like and we can even get into this if you want But I feel like longevity is is become such a business and so it's really hard. It's like we want people to Because aura I I'm grandfathered in I paid my Subscription I don't have to pay monthly, but they've made it to a monthly subscription and so to to keep it going I get I'm just I don't know I actually did know the CEO of aura, but now it's a different person kind of conversation anyway, but Um, because I really wanted to to make it like some type of I really like the product so much I wanted to have them sponsor the show or something ended up not happening, but um But yeah, um, they've come out with more and more features and it's just making it like busy So there's a few key things that are important on the aura and like I don't pay any attention to the readiness score For example, right? Yeah, I just because I have a fit bit and I refuse to pay attention to the readiness score Then I congratulations you slept well. I'm like I slept an hour and a half They're like you're ready to take on the world. I'm like, I'm gonna put you in the toilet So all right, so out of the ordering now. Let's go back to you know, you're talking about stem cells Yeah, and you went out to this clinic. How did you set it? You've said it multiplies. It changed your life Yeah, how did it change your life? What was different about it? What what was the before and after so so my before was You know, I was a lot of people think I was in sports and in high school I kind of was if you count weed smoking and skateboarding a sport either one of those are sports my friend Yeah, exactly So so and I was If you see like a lot of like the skateboarding where people kind of you know are amazing and doing crazy tricks Well, that wasn't me. I was the one like unless I had a controller in my hand. That wasn't me Right exactly. So I racked a lot did a lot of crazy stuff and had a lot of injuries um Been in a few car accidents Also, brazilian jiu-jitsu actually just got my black belt a few weeks ago here in brazil also tough. Congratulations Thank you. Thank you. Um, so a lot of injuries from competitions and stuff like that and um, it was affecting for example I wasn't doing barbell squats. I used to squat 290 pounds for reps Now I don't didn't squat at all because I'm like I could do it But my knees hurt afterward and eventually you're like, okay, I can play tough guy here But I see how that's going to lead to having knee replacements and so on and so on and so on So I wasn't doing squats I wasn't doing deadlifts because I had a herniated disc in my back And I got pain free. I didn't have surgery for any of this stuff um, but I wasn't able to get back and like train jiu-jitsu or You know do squats and deadlifts and I used to deadlift 350 right for reps and then now I'm You couldn't do it at all without having like a flare up and nerve pain down my leg Um had some other things too So I'm like after like oh man, am I gonna do this? I went I went there had injections in my joints my neck shoulders hips knees and with him by the way and again I sound like I'm Turning this into a commercial for him instead of for my business But he has all the prices on his website. So you can if you go to dream body clinics got all the prices there But um, so anyway, I went there and I went just I had a lot of shots Right tens of thousands of dollars worth of shots. I'm like if I'm gonna do this I really want to see like what can happen and I'll be honest with you Charles I was like There's a good chance this shenan could work man. I don't know. It's like I I don't believe I think a lot of stuff is placebo I think people are just not like they're I think a lot of people are crazy And also this is a fringe thing to do right? It's it's a I don't know the you know this outside my wheelhouse But I like you can't get it done in the u.s. But then I heard that some changes happen and you could I don't know what this state is but when I did it Uh, you're you're in change ago. Uh, I went I went there and I was just like after I did it I had some regrets to be honest. I was like did I do the right thing? What about long-term consequences? I started getting online looking at research and you know, there's some Horror stories with stem cells. None of them are from joint injections But there was a for example, there's one important probably shouldn't be talking about this but and again I'm not an expert here. This I'm just talking as a consumer um in in this capacity right now, but like they've tried to put stem cells in a dude's spine and in Portugal with like a high level doctor who publishes research and then like 10 years later, there's some There's it's not cancer, but there's a mass growing in his spine and they don't know what to do about it So but that's very different than getting it injected into your joints and also they use Stem cells. There's a bunch of different stem cells again. I'm not the expert here Josh just wrote a book. Maybe you you know can reach it. I thought Josh. Yes. Yeah, you did stem cells that changed it What about the other things, you know people take, you know, here's TRT. Here's TD here is ABC You know, there's all these different acronyms that most of the gen prop doesn't know is going to change things That's going to create radical results and as you age as males your testosterone changes So there's this I like I've got resistance to getting injected with testosterone kind of changes so The average the average american or the average person has You know statistically with science, we have a drop-off with with with testosterone. We kind of don't It's not that clear Right number one. We can test this because just have your levels done Right, just have your levels done my my levels are and we can talk about we can I love this conversation because it's so guys are So crazy number one the whole TRT thing It started with pharmaceutical companies when they started putting on ads and again that sounds I don't know for some people. They're like, yeah, you know pharmaceutical companies. I don't love pharmaceutical companies They do provide some value so I don't hate them and probably the biggest breakthroughs are going to come out of tech They're like absolutely. Absolutely. It's not going to be like we're going to find the magic 4x4 Vo2 max routine it's going to be with medical advances and gene editing and all this crazy stuff. So anyway, um It's that's who with all the low T that's when all the craziness started Right and so when it comes to that get your levels again going back to what the first thing we started talking about Get your levels tested. However, we're in a situation and I do a client's right now at a client I can think his uh level was 500 nanograms per deciliter, which is like it's not low It's like little normal and he didn't When I asked him about sexual function There wasn't you know assuming he was being 100 honest He he didn't have any issues, but the doctor he was seeing Wanted to put him on trt, which it isn't trt if you're not low low depending on because labs have different values with what the range is low is like like 300 Uh under 300 or 290 I've seen is low and then hot like high is 900 or a thousand Right something like that. So so here's the thing His doctor wanted to put him on trt the guy wasn't the guy was doing a little bit of lifting was very sedentary Didn't have any issues and it's just like Here's the thing With trt it's not just you put a needle in your butt and like it just magically makes you better It shrinks your testicles because it shuts down production of your natural testosterone Again, that's everyone knows that all the medical professionals know that um There's some concerns with like if you have heart disease I mentioned a client with heart disease. There's issues with uh potentially You know your lipid profile You know messing with your cholesterol again. I'm not a trt expert. I don't take trt and I'm not gonna say I'll never do it But I'll say like so I ain't gonna go there until I really feel like Right, so if your clients come to you and they have like kind of 500 below on their trt scales Yeah, what are the ways that because again, you've worked with some really impressive people. I'm sure they're like hey, I want to I'm sure none of your clients. Let me be nice to them. Have ever had any sexual dysfunction at any weight? Whatever, I'm sure they're perfect and they have sex like guys. I am sure that whatever So if they're coming to you like hey, listen that client you've never had Comes in says I got low trt or I'm not having the sexual things or I'm not having the energy or da da da da da What are the ways and what are the results that you've been able to get doing? You know what protocols to kind of change that ballgame? Yeah, and I want to yeah for sure so It comes back to what we said lose the fat the number one reason why we have like low t People talk about a lot. It's like the endocrine disrupting chemicals. Yeah, maybe Um, it's not good to have endocrine disrupting chemicals in the environment and certainly yeah It's a concern But is it a bigger issue than the big fat belly? That is on the majority of american men and the answer is no you can't get around I've had guys come to me. They were doing trt still felt like shit still didn't Didn't magically transform you cannot get around doing the work Now if you're now here's the thing which is and I don't listen to trt influencers either Uh, and here's what I mean by that if I'm not on trt When you take testosterone And there's a lot of stuff people take and it's unclear whether doctors Really know all the details and how to do it in a way to you know, but like, um When you if I go out And get trashed I have a few kaipirinhas Brazilian cocktail or just get trash My tea is going to go low and my tea fluctuates just like normal at like normal people fluctuates throughout the day, right? If I go a few days without sleeping well, my tea is going to be lower than if I had slept well All right, if you take testosterone it is not testosterone. You're taking you're taking testosterone Siponate or testosterone ananthinate It is it doesn't matter what you do Your levels are the same all the time Doesn't matter like we know in studies Guys who start lifting weights versus guys who started taking testosterone and sitting on the couch The guys on the couch built more muscle Now long term that probably you know, you probably hit a ceiling and you know, the guys who would Who are lifting would do better, but like short term You know, you just it's it's a boost, but it comes at a cost, right? And we're nobody's sure exactly So you don't need to do it and even if you want to even if you're just like, you know what? I'm going to just do it Okay, cool, but learn again. I work with guys who run t or t. It's not the game changer What I said earlier is the game changer Lift weights to build muscle get strong Lose the belly Get lean 20 body fat at least if you're if you're making money and you weren't Over obese as a kid and even if you were you can get down to 20% Yeah, as like a how frequently should someone be training? I mean we talked about daily try to get your seven to 10 steps in there Marketing or not marketing get on there get it or ring get to my fitness power app Get that going in but when you're talking about lifting I know I know it changes based on age and and if you've had previous injuries or all of that, but What are some of the things that hey, this is a program you should be working out x number of days Time is it if you found things that have created radical results for your people? Yeah, and I want to say one more thing the the real boost most men are are looking for it's in Improving your cardiovascular condition and getting your VO2 max up because if you're not like you charles where you're Literally a triathlete or me who does this training all the time It's it's horribly low right horribly low if you're the guy who lifts weights and thinks you're pretty good shape lift away It's in the gym. It's like yeah great, but that's the beginning if you want to feel like a stud in your 50s 60s, right? the Doing implementing the type of training like hit training specifically, but also zone two That's what's going to take you to the next level and make you feel like you're in your 20s again Yeah, TRT can be a bonus on on that I guess, but it's really the training that you're missing So so as far to answer your question about training it really depends on the goal When my client let's say for clients who want to lose that I start them with four 30 minute sessions in the gym and a step count like I said earlier that's what I start them with so Uh, what I do personally which is more optimized is I do I do uh, two to three full body routines per week I'll do one to two hit trainings per week And I'm including jiu jitsu training in the hit training because I max out my heart rate When I do that, but if I you're on the mat with someone you're going to match out your heart rate There's no way if you've ever done jiu jitsu, you're going to max out to deal with it. You're going to be sweaty It's it's wonderful for it. It's not good for injuries, but it's wonderful Rejoice no, no, it's really not I I have a torn labrum in my left arm And anytime I've gone to want to go do jiu jitsu. They're like, oh They're like, we're gonna take that arm out and I was like dang it So I I what's preventing me from doing jiu jitsu is it just because if I It's so bad that if I do this for those of you watching the video if I just put my arm out to the right Um, if I do with my left arm, it comes right out. It just there's nothing there keeping it in So jiu jitsu just doesn't work for me So yeah, you gotta be careful with listing too, right? Yeah. Oh, yeah. How I train Because I've had it since I was 13 14 years old I've had to change and really modify like I'd love to just be on machines I mean I'm just free weights. Absolutely not. I have to use the machine for stability because if not Right out just rip it up. Well, that's what it is The good news is I used to preach that free weights or the way to go in machines or you know Not the way to go and not not as good and I think there's still a little bit argument to be made And maybe in motor learning perhaps or like, you know, but it doesn't matter use whatever equipment that doesn't inches your go to your level Right, if you if you've got you know, you talked about you've been in multiple car accident You've got a hermated disc. I don't have that. I've got a blown out labor. It just it is what it is So I have to adjust the exercises I can do like there's a there's an exercise where you put the bar and you just push the bar straight up Behind your back and that's how you I can't do it because that angle will rip the arm out Right is what it is. It's what prevents me from doing squats because the way you hold it If I put my arm too far back, it'll rip out a socket because I've done squats multiple times. It dislocates Oh, yeah, it comes right out. Okay. So yeah, that's uh Yeah, that's when your shoulder Um dislocates like that. That's a whole another issue Yeah, it's it's why when I do triathlons everyone's like, why are you so fast out of the gate with swimming? I was like because I have to get away from everybody Because if not my arms coming out. So the first, you know minute and a half I'm a dead sprint Just to get away from everyone else and then I'm like, okay now I've got distance and I can survive because you get caught up with somebody. It's It is not fun. So always work out where you are. It just is what it is 100 so one of the things, you know, you talk about stem cell You know, you've given a lot of really amazing insights in here And is there anything you have seen that the gen pop might not know about that's like, hey I found flinstone vitamins and they were amazing or whatever that specific thing is Sure. Uh, so I might have just dated myself on that with the flinstone vitamins reference. I grew up taking those two Those were good. Those were good. They were tasty They were tasty. Man, not been good for me, but they were tasty Right, exactly. One of the things that you have found that most people haven't talked about that you're like that That's what you really want to do Yeah, one, uh If you have any type of like if you have like, you know that your cholesterol is not good or blood sugar or Take a fiber supplement. It can be as simple as uh, selium husk Let me tell you something the number one supplement period for health longevity As far as we know right now is fiber It is not sexy to talk about I don't talk about a lot because people are just like Uh, you mean what about the Like no, this is what the research says I take it every day You do take selium husk from target every day. It's the sugar free one is our it comes in an arch container every single day not because I wanted the health benefits, but just because Got health wise I fried my system a little bit. I'm just need some help moving some things through It's a nice way I can say it and then since I started eating um Anything fermented because I have a real tough time with that. I've been eating sauerkraut That has reduced the need for the fiber for those reasons But also I still just take the fiber every day. This is not negotiable. You you just should It'll help with so many things take 10 to 15 grams a day I like to take five grams before meals especially Excuse me, especially if I'm gonna have a meal like uh Uh that I know is not going to be optimal. Let's say For blood lipids or like is how really fatty meal or really sugary like had dessert or maybe a combination of both Um, yeah, that's a game changer have and it also there's if we're talking about fat loss um, you know a lot of people in the past the hydroxy cut and the the But what did people used to do? I forget what I used to do. You would mix it with aspirin. Anyway, don't take any of that stuff It doesn't really do anything except suppress your appetite Because you're so wired. You're like, oh, I don't think I don't need to eat because I'm so wired, right? But take uh, Take the fiber supplement. You can take I like fiber mint by thorn too If you want like to try something a little bit fancier, but you can just take selium And have it before your meals. You're gonna naturally eat less fewer calories, right So that's what we because you're because the whole thing is hunker management In fact, the glp1 drugs that are so popular those impicks and all that At the they do a lot of things but at the fundamental fundamental level If they make you less hungry so you eat less that's all they do and they're the biggest breakthrough ever Right and all they do is they affect a part of your brain the hypothalamus and you're just less hungry So you eat less and that kind of causes other problems because you're under eating protein and Right not getting the nutrients sometimes, but you can lose muscle mass. But anyway uh fiber is is a way to To manage your appetite and feel full and improve your health if especially if you have a high blood sugar or High lipids high class raw high ldl class raw or apple lip or protein b That's are there other you mentioned you you take supplements as well. What are there certain supplements? I know you mentioned thorn. I love their product. They're a great product. I'm a really clean source What are the other certain supplements for as far as multivitamins or d or e or any other vitamins that you Normally recommend for your clients. Yeah, sure. So a lot of us. We're not sleeping so great. So what I would do a magnesium glycinate or bisglycinate It's the same same thing It's it's magnesium paired with the amino acid amino acid glycine Magnesium helps a ton of different things improve sleep and also glycine improve sleep as well And I'll have people take magnesium Glycinate or bisglycinate Thor makes a good one that you just Makes it into some water and take it That's what I would do if you need it added a lot of this is specific to Someone's blood work though, right? Burberry and for example if I had a client with blood sugar issues and lipid issues Burberry hydrochloride would be something I would Try with them along with the fiber glycine taken by itself If someone had issues with with blood pressure Tori I think everybody should be taking creatine unless you have some sort of Bad bad issue with your with your kidneys Mitch if you don't know if you have bad issues with your kidneys or not then you don't have them because your doctor definitely Definitely would let you know from your blood work So take creatine and I would take I take 10 grams of creatine. There's a lot of there's a lot of research coming out on like um The cognitive benefits of creatine the mood benefits. It's small, but uh the three to five grams that most Is recommended for like muscle growth It's probably a little underdosed So I would I would do that. That's what I do personally and then um Yeah, what are some other things the biggest thing that you're gonna get is from getting lean and getting your VO2 max up You want to feel like a superhuman? Yeah, and then if you have injuries, uh, I I went and got stem cells, but PRP is something that I would I After I read all this stuff later. I would I might have tried PRP first. It's cheaper But it doesn't seem as effective So you have to do more of them. You do and I did add Anyway, I could keep talking. I love this stuff So if someone is you know, what are your normal clients results? I guess is a question because there's there's gonna be people who are like I'm coming in. I heard your stuff. Just change the ballgame. What does my life look like 90 days from now? Yeah, we uh, we get we help people lose somewhere in the neighborhood of 15 to 20 pounds in 90 days so That's like a reset the real honest truth is it probably takes close to a year to to completely transform your body Depending on how someone's schedule might happen in eight to nine months if someone's really dedicated But what we found is like throughout the year, there'll be like periods of time where people just fall off track and then have to get back on But uh, if you work with me, I'll get you to the point where like my client trevor Said uh, who's a great testimonial on my website. He's like man. I know what it's like to have Like what women feel after they had a boob job. I like I go on vacation. I take my shirt off Everybody's looking He's he's so lean and he just turned 50 Not great shape. Everybody thought he was on trt. So um He he came in he was I think 20 percent or no no maybe 18 percent body fat when he was uh first working with me So I would say this if you're working right now if you're because all of our clients Sometimes like well, I already kind of know what to do, but I'm just you know, I just need more discipline It's like well, listen, you really don't know what you're doing because you'd have really amazing results Um, if you're at a point where you're like, hey, I really like I want to see what my body's capable of I also want to Profilactically deal with some of this stuff. So so again, peter a tia great another person of um, it was great Uh medical doctor wrote the book outlive. He talks about the centenary and olympics So I think thinking of what you're gonna do when you're 100 can be a bit of a stretch unless you're you know, really into the ai and the You know all the craziness. So I like to tell people Where do you want to what do you want to be doing when you're 80 because If you keep doing what you're doing right now This like no, I'm doing pretty good You probably won't make it to 80 because or if you do get there you're gonna be in a home Exactly, you're not gonna have a ability to stand up and it's again Too many years sitting in a hospice watching people die. Exactly and it's for me It's always been what gets me to go is we're all gonna get sick period This is what is no one's getting out of this a lot and that's just how this works What I wanted to have is When that time comes I said they go, you know what I did within reason everything I could so I can be a piece because I'm I'm gonna die sooner or later It happens to all of us But saying okay the best quality of life I could have Versus individuals you talked about do they drop their pants and they inject themselves all the time with insulin or anything else? Or they can't stand up or do I get blurry or whatever it is It's quality of life versus quantity one of the arguments that I have all the time with people is the most valuable asset You have is your time and I tell them no it's not there are individuals who had polio Who had a ton of time that lasted 90 years? But they were in a coke can with their head stick out it ain't your time it's your health And it appears they don't get it until too late regrettably So if people wanted to track you down because again you and I could talk about this for hours If people wanted to track you down and find you and say okay, I get it I understand that if I don't make some changes I'm gonna be well It's gonna be wall-y for me. I'm gonna be in that chair And I'm gonna go on around and things are gonna get really really bad and these are different things and I you know I heard Ted talk and it was really contrary into what I appeared with other things How do people find you? How do they track you down? What's the best way? Yeah, go to legendarylifepodcast.com slash free that's our master class and If if you want to see what we do in some of our Before and after photos we got a ton of testimonials and hear more about what I do That that's the place to go All right, man. I really appreciate it. Thank you so much for coming on. Absolutely Charles. Thanks for the opportunity and invite The data speaks louder than opinions While everyone debates which diet is best Ted's clients lose 15 to 20 pounds in 90 days by tracking calories and lifting weights