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How important is a periodised training, nutrition and recovery plan for the average person? With Luke Leaman of Muscle Nerds.

by Shaun Kober
October 18th 2021
01:11:18
Description

Luke Leaman of Muscle Nerds is back again!

I love talking shop with Luke. He is a straight-shooter, and can make complex topics seem relatively simple to understand...which I massively app... More

just jumping in here quickly to let you guys know that I have recently created a facebook group for listeners of the lift train performed podcast. So this private forum is the place to connect with other podcast listeners and guest as well as to interact with myself and other coaches who have provided content for the coach's corner episodes. So in this forum you can ask questions which I can then answer in the group or I can use them for episodes, former Q and A sessions. Post relevant articles you can share memes. The goal is to create a network of like minded people so that everyone can interact with each other. You guys, our listeners, the audience members can interact with a network of professionals in the fitness industry that have provided good quality content for the podcast. To gain access to this private group. All you need to do is leave me a rating and review what this does is allows me to bump up the ratings, draw bigger names, bigger guest to the podcast for your listening pleasure. Once you've left a rating and review, take a screenshot of that, send that through to my instagram at coach underscore codes kO bes once you've done that, go onto facebook, type in live train, perform that group will come up request access, answer the three questions and I will grant you access.

Thanks guys much appreciated. What does it mean to live life to the fullest train to your potential and perform at your best, leave nothing on the table. That's a non negotiable is that I I strive to be better every day because if I'm not on top of my game, how is anybody else gonna follow me down the road? Keep demanding more of yourself to live up to that potential and to stay hungry. Training is progress. You know when I look at the word training, I think of steps, baby steps to get somewhere that you want to be and that is basically your life journey. It's a mindset in itself man. It's like it's not just about I know that for you, a lot of that's about the physical but we're constantly in training, whether it's growing our skill sets, whether it's growing up physical bodies, whether it's growing our relationships whatever and all of that is a training ground and that kind of goes back to the mindset that we just talked about. You underestimate yourself and you don't even start, but then once you start, you often surpass what you thought you could do performance your best mate. That's that's sort of what life is all about.

You don't have the knowledge and have the fitness, the healthy ambition and drive that no matter what comes along. When that next phone call comes, I can just say yes, I don't have to worry just go and do it. You know what is up guys, welcome to this episode of the live transform podcast. I'm your host, Sean Cobra and joining me today is luke lemon for the second time otherwise known as daddy written on his screen. Hello Daddy. Hello things mate. Good. Can't complain stuff like hard right now, but we will persevere. Always brother luke is the one of the founders of muscle nerds and he is also the owner of Institute of Physical Culture, which is a gym in Brisbane. Um, how's the gym been through these tough times mate? It's not bad. It's slow but it's not bad when we bought opened up like, yeah, right at the start of the pending. Yeah. So my wife wanted to get a gym and I'm like, okay cool, we're not going to build this. I don't want to have to find a space and then do the whole build out in a bio equipment and then set up the systems.

We just want something turnkey. So we kept looking through gumtree and looking through facebook and Can we find somebody who decided they want a gym but then realized I'm shit at business and I don't know how to run a gym and we found one that was about 25 minutes from our house and I'm gonna be perfect. Um, and but she wanted too much for it. We weren't really getting enough. And so I offered her 50% of what she wanted and she basically told us to f off and I said that's fine. Um, call us when nobody else buys it. So 444 months or so later she calls us and I got it for about 60% of what she wanted and uh five days later we had to shut down because of Covid lockdown. So that was fun. Fuck you were just talking off line man about um you know what, you've been going through with the gym and all of the things that you see behind the scenes and you know, I thought it was crazy because you've been in the industry a long time and you know, if anyone hasn't, doesn't know who look is, go back and listen to the first episode and, you know, get your head out from, from your ass. Looks a heavyweight in the industry has been around for a long time, but you know, it's crazy to hear you saying, all of those things that were going on behind the scenes, you know, because you've been in jim's a long time, You've been in the industry a long time, but you know, talking about the things that have come up for you since owning a gym for people that, you know, there's some, there's some fitness experts, there's some coaches this and trainers that listen to this as well as general population clients for people that are potentially looking at opening a gym.

You know, talk about some of the lessons that you've learned and some of the things that you didn't really consider that you have had to take on since buying a gym. Yeah, it's, look, it's, it's a hard business man. Um You know you open a gym and you got to keep the equipment maintained, you gotta switch out equipment, you gotta you know fix broken equipment, get it out and get new stuff in. You got to cater the client's, everybody's gonna want something different. Like I just put a bunch of air runners um in the gym and removed a couple of treadmills that were broken and everybody's like you don't like these get the motorized going. Well the motorized ones are like 12 grand and these are five and these are better for you anyways and they last longer so just learn how to run on the fucking air runner and they don't want to hear it right. They always want they want you to cater to every single person. Um And even like with programming they're used to doing boot camps. We don't do boot camps, they want to do F 45 style shit, we don't do that, we do properly Paradise programming to get you strong which is what you should be doing in the gym build muscle build strength. Um We don't do cardio on the workouts, you wanna do cardio, go do that in your own.

I don't need to put that in a class and watch you run on the treadmill. So it's it's uh and then like we have a I took my home equipment to the gym which is all Atlanta stuff and we've got a reverse hyper, we put the reverse hyper by wall and I meant to put a sign up showing how to use it. Well, the guy got on it treated like a leg curl, flipped it around and put a big hole in the wall, so there's always there's always some stupid shit that's going on. Yeah. Yeah. Now let's talk about why you don't include cardio in the boot camp stole or in the group classes. Yeah, because you know, this is this is something that comes up all the time for me, man, is like, you know, I say to people like, why are you training have to burn calories? People are always like all about the calorie burn. I'm like, man, if you're fucking training to burn calories, you're you're looking at exercise the wrong way, like you can burn calories so many other fucking ways. Um You know, training if you're gonna be dedicating an hour every day, you know, or you know, 3456 times a week to training, you want to make sure that you're actually getting something beneficial from it, not just fucking burning calories, man.

Yeah, look that I don't have a problem burning some calories, but that shouldn't be the focus and it shouldn't be the focus initially, especially when you look at gen pop because they're all week, they all have pain and structural dysfunction that you have to fix their, they don't have a lot of muscle mass, they're all overweight, They're all under conditions or de conditioned their nutrition sucks. So we realistically need to put the cart after the horse instead of before the horse. And so initially we're looking at, we do for our group training. We every quarter we look at their blood pressure, the resting heart rate, We do a cardiac output test, we do squat, dead lift bench checkup. So we do it, we do need a wall test, we do a lot of different tests and then we make them a report card so that they see what's happening with their training and why they're doing it. But when we when we told them we reduce when you come to the class, we're lifting weights, that's all we're doing. Oh well, how am I going to lose weight? You're going to table push aways, that's the exercise you're going to do. And I can't be there to spot you on that.

They don't want to hear that. They don't want to hear about nutrition. It's like, look, if you use cardio as a calorie burn, you're just going to compensate by eating more and over time. If you don't run harder, you're not burning that many calories. So the only way you're gonna make the cardio work for that is you have to continuously run harder and harder and harder just like with the weight, you have to add more and more weight. So people need to Understand the progressive overload one x 1 and progressive overload, you know that term was originally created for weightlifting. But that can go to anything like cardio. If you're using it like you should for the adaptations, progressive overload. I'm building new red blood cells, younger healthier blood cells. I'm creating cardiac changes that allows my blood pressure to go down. I'm creating a stimulus for my blood vessels to dilate so my blood pressure drops my resting heart rate. Those those are the adaptations you're looking for. So it has to have a systematic approach. Where do I start? Where do I finish? And what's in between? Just like just like weightlifting and just like anything else.

Let's talk about that for a moment because that's something that I learned from you on the muscle nerds, foundation course was, you know, the importance of blood pressure, heart rate, variability, waking, heart rate, temperature, et cetera. Why is it important to track those metrics? Well, if you're not tracking anything then you can't you can't manage anything right? You only manage what you measure. So if we wanna we're taking a health first approach and health before performance, which is what we teach. We need to put you in a healthy position before we go to highly specific stuff. So if you come in and you've got pain and you've got postural issues and movement impairment issues, then the weight training has to be moved towards fixing a lot of those things at least fixing them enough to reduce pain and improve movement. Then we can get specific with specific hypertrophy specific strength game with nutrition. It's the same thing if you're really overweight, well we know we need a calorie deficit. We need enough protein. Um and then some people might need a lower carb approach or a moderate carb approach over somebody else. Just it's all very highly specific of them and the condition is the same way.

So when we look at things like blood pressure and resting heart rate, those are really easy metrics that can be taken. They're cheap. They're easy. They can be replicated every day. And so if somebody comes in and they have Stage two hypertension and have a high resting heart rate. I'm not that their access to certain things, certain tools they could be using is gone. I think we have to fix that before. We further insulted cardiovascular respiratory system with training. So we get people coming in who are on blood pressure medication that are sitting at 170 180 over 100. I'm not going to put them on a leg, press where it's gonna massively crank up vascular pressure and have them start clacking and end up with a heart attack or stroke. I'm not going to have them lift heavy five rep maxes or 3-1 wave loading. It's not going to happen. We need to get the cardiovascular system healthy first. Which means we might need to do more of an emphasis on cardiac output or aerobic activity. And that's a great time to run structural balance. Unilateral movements. Unilateral movements do not produce high as high blood pressure response as bilateral movements, machines where you need a lot of dissolving maneuver like a leg press probably not a great idea when your blood pressure is high.

Let's get that rectified first. Then go to the leg, press heavy squats, heavy dead list or a million burpees or a million burpees. People doing horrible because they can't even do a push up. And now they're basically throwing themselves at the ground, slamming on the ground, putting their back in a massive extension and then trying to get up and then they're building up more and more fatigued to get more and more sloppy or 100 bucks jumps. Any of that shit. Oh man, that's we'll move on to that in a moment. But before that, let's talk about how important period Ization is for general population clients as well because, you know, we talk about it in terms of training athletes. But, you know, a lot of trainers don't even consider period ization of training nutrition and recovery when it comes to working with general population clients. Now I'm a strength conditioning coach, that's my background and I apply those same principles that I use my athletes to general population clients. I just need to tweak and adjust how I'm presenting that information and the protocols that I'm using. Yeah.

Look, if you're not period icing for gen, pop, what are you doing? We're in a we're in an industry where people get paid a lot of money per hour. You need to have a plan. If you don't have a plan, you don't know where you're going. So you wouldn't take a road trip without a map or GPS, you'd never get there and you probably get lost. Um, So, you know, if we think about training should be specific, specific adaptation to impose demand. The only way I get that is by saying, okay, what's the adaptation? Okay, what's the specific thing that gives me that adaptation? And then what's the beginning and what we have to work on that? That's right. And okay, where do we want to end, where we're starting now? What do I need to do Through that entire time to get to that goal? Or two exceed that goal. So, you know, it's very common in the industry right now, people say you don't really need specificity for general population. I disagree. If people have health issues, we have to be specific at getting rid of those. If they have painted dysfunction, let's get rid of those if they want hypertrophy. Cool. Let's do that strength, whatever that is. But it's like a lot of the, you have like one or 2% of the industry who really know what they're doing and they paradise everything and they walk in and they've got a plan, you got a spreadsheet or they're using some type of training platform, like we use true true coach, they're using my fitness pal or chronometer, which is what we use.

That. You should have stuff where you can monitor your client and you should be able to predict where they're gonna go. If you don't understand privatization and you don't understand how to do a proper subjective and objective assessment and then a specific protocol of that. You have no idea what's going to happen. Like when I get a client, I can tell them how long it's gonna take for the blood pressure to get to a certain level, certain body fat, certain level of muscle lean, a certain amount of strength and I can nail that on the money because I understand how to write the plan in a way that's going to progress into that position safely, which is the brilliance of you as a coach and good coaches like that is the art of coaching, you can tell people ahead of time what they can expect so that nothing is going to be a surprise for them. You know, when we go through this period, this, this phase here, you know, you're going to be in the caloric deficit, you're going to be depleted, you're going to be, you know, it's going to affect your mood and your attitude and blah blah blah, you know, you're getting closer and closer to that body composition goal, you know, you your training is going to take a hit, your strength level is going to come down, you're gonna be feeling a little bit shit blah blah blah.

Like you're telling people that stuff before they get to that point. So that you're managing expectations essentially. And that is the art of coaching is giving people the information to be able to understand ahead of time, what they're going to experience. Yeah. And the thing is that if you can tell them ahead of time, being very proactive when they get to that point where they're deep in the hole or where they're feeling a certain way. You've already told them they're going to feel that way and you've also given them strategies of what to do about it. Right? Okay. You're getting really, really angry. Cool. Let's add in some jello, let's add in some more fiber. Let's add in more vegetables. Let's let's add in some stuff. Um That's gonna keep you more full. So you don't feel that way. Or let's add in some more recovery methods a little bit extra sleep. But in order to do that, you need a few things, number one, you need to understand biology. You need to understand basic biochemistry, basic exercise metabolism. You need to understand these things functional anatomy, gross anatomy, functional anatomy That way when you make that plan everything comes together correctly. Now, once you know that stuff then picking a method or picking a sequence of different things makes a lot more sense and the way the body moves towards, that makes a lot more sense.

So instead of hitting everyone with a fucking sledgehammer and putting them on 900 calories and you know, Two hours of cardio a day or 20,000 steps a day and has 66 sessions a week of weight training. You don't have to do that stuff. You can, you can say, okay, let's have targeted specific things that I know we're going to work well together and work on a reductionist model. What's the least amount of shit I need this client to do? That's going to give him the biggest bang for the buck. Especially with gen pop because they don't have time to train, you know, 40 hours a week. It's the training is not supposed to be a part time job for people. They've got kids, they've got bills, they've got work, they've got a partner, you have to be more realistic with what they, what they can do and what they can actually uh the amount of time that they can actually commit to doing, the stuff you need them to do. Mm. Yeah, great point mate. Um I wanna touch on something you spoke about their about like biology, biochemistry etcetera etcetera. Now I did your foundations course a couple of years ago. That's when I first met you.

Um but I've noticed that you guys have a foundation nutrition course, What's that all about? Yeah, well I mean with the covid stuff we've had to go put a lot of our stuff online or start putting stuff online, which I don't like. I know we have to, that's the way the future is. People want they don't want to have to travel anymore, they don't want to have to get a hotel room and take off work. So it's like, well what's the most constant same thing? I have some stuff man, same and I'll always do that once I can leave this country and actually do it and get back in. That's the problem. I can get out. I might not be able to get back in, but I love the in person stuff. That's my favorite. I hate, I've been doing zoom lectures online. I cannot stand it because people are in their pajamas, they're just like you look in the background there, dogs taking a shit on their rug and you know, you can't, you can't read their faces. I hate it. But with that nutrition course we said, okay, how do we, let's start taking stuff out of foundations and we'll just start teaching most of the easy stuff in a way that coaches can understand it without having a big science background and also gen pop can as well.

So we've we've made that course where its technical enough that that I feel like you know, okay, so we're talking about sugar biochemistry and fat biochemistry and all this but it's not so technical that the common person with no science background, they wouldn't be confused. And we have a lot of coaches, some of our students that actually either by that course for their clients or get their clients to buy it as well because it's like let me do all the work, let me teach them the stuff you have to keep repeating to them. So if you just have them do that now, you don't have to explain all this stuff and I can probably explain it probably better than most people could at least in a watered down version. So we go through a lot of stuff on you know, you know, important calories, how to how to actually calculate calories, protein carb, fat biochemistry and then proper amounts based on the literature and based on our experience, you know, high fat versus low fat hiker versus low carb when they're useful. Uh We also go through how you know, we do everything we do revolves around stress and its impact on your brain.

So we do a stress lecture in there and how it affects your metabolic flexibility or inflexibility. And then we do a big talk on this is especially for coaches of culture, religion and belief systems. And so if you're one of these guys are like, oh I'm so carnivores and vegans are stupid or you're vegan and you're the same way, you have to understand that there are certain religions where they are vegetarian or vegan, there are people who, that's their culture, that might be their belief system, it's not for us to tell people what they should believe in, It's for us to help them do it better. So if I get a vegan, I need to know, you know, I don't need to fight that, they're not going to eat me. You know, if there is for ethical reasons or they watch game changers and they have a convoluted idea of veganism, um it's not for me to tell them, it's not that unhealthy or it's not that healthy. Um It's for me to say, okay, how do I make you a healthier vegan without insulting you and telling you that you should do something else. Mhm. Yeah. Yeah, and that's that's the thing and like, there's, you know, the optimal way of doing something.

But then if that doesn't work for some people, because of their culture, their belief, their religion or whatever, then we need to find the ideal way for them and, you know, this goes ties back into what we're talking about before about that, you know, specific protocol for every single individual. Yeah, 100%. And you've heard me say this before, you've got I've got an optimal way, I'd love to do this. If we did it this way, man, this would be so fast and painless, but this doesn't fit with you. So I have to go to what's practical. So we're going to have to it might be slower, we might have to use a different route or different method but we can get there at the end. Um I just need to understand how the how the science works and how to manipulate the variables that fits you. Your biochemical individuality, your training, individuality, your culture, belief system, whatever individuality. Mhm. Yeah. Um Let's go back to the stress physiology because I think that's such an interesting topic man. Um this ties into gut health. So uh was it like 80% of your immune system lives within the gut? So if your you know not looking after your gut health because you're under chronic stress or you've got all this stress that you're not dealing with turns into chronic stress then that can suppress your immune system which has an impact on so many other um physiological factors in the body.

Let's talk about that for a moment. Yeah I mean shit that's a lot to impact. But you're absolutely right and you know most of the time when people get gut issues, they go to somebody and they run a bunch of expensive tests that they don't actually need to run and they prescribed them a bunch of supplements they don't actually need um I always assume that if somebody comes to me with a gut issue. Most of the protocols that I would use as far as supplements, nutraceuticals and food, it pretty much works on anything whether you have something or not or whatever that thing is. So I would rather let's try this for 12 weeks and if you're not significantly better then we'll we'll order you know seven or $800 with the testing and see exactly what it is. And if I need to refer you up to somebody that like a doctor, somebody who specializes in good health. But what I find is the majority of the time if I can get your brain to calm down and get you out of a chronically sympathetic state, a lot of your gut issues go away if I get you to chew your food like an adult, a lot of your issues go away. If I get such a simple one man, it's so simple dude.

But like people think it's like well that's fucking that's that's stupid. Like that's way to easy. Yeah. Yeah let's let's talk about that for a second. Um you know why is it so important that people actually choose their fucking food properly? So what happens at a base level in the gut? Okay, so actually let's let's start from let's start from the start from plate from the plate. Okay, so well the first thing is you look at that first stage that uh that stage of your brain and its interpretation of the food. So you've got your smell, sight touch texture, all of these things can have a massive impact on how that food is in regulated downstream. So you have that the secondary thing is is mechanical and chemical digestion. So a big overarching theme, digestion, assimilation is surface area. So if you were to pull your intestines out, if you cut them in like split them down and stretch them out, it would have the same surface area of a doubles regulation tennis court.

So that's massive. Like I don't I don't suggest anybody do that, that's probably not a good idea. But uh don't do it to someone else other. Yeah, actually years ago a friend of mine was a cop and he sent me a picture. Some dude had been on meth for like five or six days and when he showed up, the guy had surgically cut his stomach, was pulling his intestines out and they had to handcuff him, they had a handcuff him with his intestines just laying out until the guys could get there to stabilize him to take and put his fucking intestines back in. It's pretty wild. That's crazy bro. So maybe he read that in a textbook and wanted to test it out, I don't know but I don't do math, kids don't do that. So to increase surface area, you obviously you already have the equipment to do it. But the secondary thing you have to do is you have to break food down in the smallest piece as possible, which means initially it's mechanical digestion by mastication, you need to chew your food until it's a semi liquid state. And you also need to have the digestive enzymes to do it as well. So you have to have enough gastric juices, hydrochloric acid in the stomach. Epson you need enough pancreatic enzymes and bile acids.

All of this stuff is really important to continue breaking down proteins in a single amino acids or di and tri peptides. You need to be able to break sugar's down into mono sacha rides. You need to be able to break all this stuff down. Um if you have a lot of stress and you have poor metabolic flexibility, there's a good chance that your mitochondria don't have enough available energy to make those gastric juices. So the more ramped up you get, the more anaerobic you get and the less 80 P. You're making your body starts prioritizing that 80 P. For survival. So it's like it's Bruce ames triage theory. So in the case of some type of deficiency, whether that's a nutrient deficiency or stress causing some type of substrate deficiency like 80 p your body is going to prioritize short term survival over long term needs. So digestion is not that important, your body. If a lion jumps out at you. So if you are running life with a monkey on your back all the time, The body is going to prioritize that stress response, which is then going to cause a desensitization or down regulation of creating gastric juices.

So chewing your food effectively as good and then possibly even taking a digestive enzyme for a while, a good comprehensive blend that has the hydrochloric acid, peps in pancreatic enzymes, oxbow, all that stuff to give a little bit of support. If you give a little bit of support, you get more nutrients in, stop chronically dieting, stopover over exercise and get more sleep, start doing some of that hippie yin shit, like journaling and you know, headspace or whatever and shit meditation and shit, which I'm a big fan of Um start taking that stuff more seriously and then your, your body won't have a problem breaking things down and I find that if you just calm the brain down to your food, like an adult, take a good digestive enzyme for a little bit of time, a lot of cases, probably 95% of the gut issues I see just go away mysteriously. Food intolerances go away. Um immune system issues go away, diarrhea, constipation, that stuff goes away. Yeah, man. Yeah, just to echo what you said and tie into that as well as like, you know when you're sitting down for a meal, like Tony fucking phone off, like stop working and actually pay attention to the meal, take in, you know what you see what you smell, you know what you can taste because you know, that's essentially prepping your body to eat.

As you said, it's producing certain enzymes. Your body is producing your mouths producing saliva um So that you can start breaking down that food into its smaller pieces Now what are some tools that people can use to actually get into the moment and slow the fuck down so they can actually digest, absorb and simulate those nutrients because as you said, if you're in this sympathetic state where you're on your phone while you're eating, you're not paying attention to your food, you know, you're not chewing properly, then that's going to have a flow on effect downstream. You know, you're not gonna be able to break down those foods, they're going to stay in your um in your stomach, in your intestine for a lot longer. Um And potentially you're missing out on a heap of nutrients and some energy as well by calories. Is that correct? Yeah. Yeah. And the thing is the longer, so let's say let's say you have a long term low energy availability and your body is starting to tone down things like thyroid conversion.

Um It's starting to tone down some gastric juices that can lead to a level of constipation and being sympathetic will actually make your your anus will stay in a contracting state. So it's going to be harder and harder to push you out and you start losing pierced Alice if your neurotransmitters start to get wonky and you start losing serotonin and melatonin, the gut, you can't really push you have a reduced ability to push poo out, right? So any time that that that that fecal matter stays in your intestines, people need to understand that when you're detoxifying things, you're constantly detoxifying things around the clock. Part of that is getting that into the gut and then pulling it out. Well if the longer it sits in the gut, there's a high chance, especially at this bio sis that you could uncouple those detox toxins and then re circulate them through the interior thematic portal back to the liver which then causes the liver to get sluggish. So then you might have a slow down ability to detoxify because the livers it's just working too hard. You know, it's like a single mom working three jobs and you can't keep up.

So you've got to treat your liver right? And a lot of people have nutrient deficiencies where they don't they can't detox fast enough anyway. And especially if you're in a fat loss diet. So this that type of stuff can cause a long term chronic fatigue. It can cause uh inability to recover from workouts, poor sleep and then that compounds the stress so that and you can cause over over absorption of certain things, you're not supposed to like food particles that aren't broken down enough and that causes immune system. This regulation that then affects quarters are and histamine release which then suppresses your immune system. So it gets harder and harder to fight this stuff and then you end up with a long term low grade chronic illness where you're just kind of sick all the time, you always got the sniffles and the costs and feeling run down and you just wish, I just wish I just get fucking sick if I just get sick and get it over with. And then the minute they de stress, they end up getting sick, they go on holiday and they're sick of shit for three days and then they feel amazing. But uh yeah, so, you know, low thyroid, low serotonin mexicans issues.

So I was going to say like the so if people aren't chewing the food properly, you know, it's gonna stand digestive system in the digestive tract for a lot longer um could potentially increase intestinal permeability which then can lead to bacterial overgrowth, right? Um Yeah, so if you have, if you have people call it leaky gut and testing permeability whatever they want. Some people get really Frauke if you say leaky gut, for me it's the same thing. But whatever. Yeah, if you're if you're not getting these these particles down, they end up in your bloodstream and when they get in the bloodstream, the immune system sees that and it goes okay, you're not supposed to be here, you're not you're not food and you're not manufactured by the body. So I'm gonna start attacking you and then your immune system gets hyper vigilant? You start getting food intolerances. And then over time the hypothalamus will react by creating more quarters all to manage all this inflammation that's been induced by the immune system. And eventually it just suppress the immune system point where now you can't fight the stuff, you're constantly bloated and gassy, undigested food in the stool and everything just gets worse. And then like you said you can get cibo because some of the stuff isn't getting absorbed and when it gets into the later stage of the small intestine, the bacteria like oh great we've got something to ferment, we got something to eat and then the bacteria starts to get out of control and your immune systems suppressed so it can't keep it under control.

And then you start getting a little lower bowel pain And then you go to you go to a natural path to be food person. They put you on a ketogenic diet give you like $2,000 worth of worth of supplements you don't need you know which is it'll fix it but you'll feel horrible. Um and you'll uh it's not great for training or or hell. But yeah so many things going to happen but it all starts here and it starts here. So you ask strategies. The first thing I tell people is if you're sitting with your grandmother or your mom and you were eating a mill and they were cutting up your steak for you, how are they? Cut it up and they cut it up in tiny little bites. So if you just cut your food in the time of your bites, it's a lot easier to chew it more effectively because you don't have to chew it as much. Um like if you go out with your bro's and you go for a steak dinner, everyone will buy 400 g rum and they'll see if they can swallow the damn thing. And three bites, like there's no there's no trophies. Forget for deep throat in a fucking steak, you know, brilliant, brilliant.

Alright. Uh so that brings me to my next question, what are the benefits of fasting? Mm Okay, wow, man, that's a that's a big one impact too, isn't it? That's the one that everybody argues about. So I just want to touch on this because I've spoken about fasting before and you know, it's one of those tools that can be great for health to, you know, deal with a lot of those, those um those gut health things that we just spoke about. However, people don't look at for the health, look at it for the health benefits, they look at it for, you know, I'm just not going to eat. So I'm using it to lose weight. I'm putting myself in a caloric deficit and I'm doing that through fasting and like the biggest issue I have is people say, I'm like, you have breakfast. No, I intermittent fast well every day. Yeah, well that's not intermittent fasting anymore. Like, intermittent means intermittent, not fucking every day. Yeah, and that's a well, and the thing is that's another thing that irritates me about intermittent fasting, because you know, when you look at the way a term was originally designed and then over time it evolved into something else in a minute fasting is not a 16 8, intermittent fasting is like, like every other day fasting.

Okay, so that would be internet fasting. What they what they really need to say is I'm doing time restricted feeding, like that's the more correct term for it, but I mean, now we call it in a minute fast because everybody does so I can just yell at the moon, or I can just I suppose. But yeah, it's a buzz word, It's a fucking hashtag. Everyone understands it like this, this is what intermittent fasting is, I'm not gonna eat for this period. The thing like, I like intermittent fasting and time restricted eating. I think it's brilliant. Um If I have somebody who's in a fat loss journey and they don't want to feel like they're dieting as long as you can make it to your window. Um Cool, I can put more food in a cut two or three mills and you feel more satisfied, but you have to be able to get to the window. So if somebody's getting reactive hypoglycemia, we're probably not gonna do that, We're going to try to figure out why you're getting reactive hypoglycemia. If you're the person that you don't eat breakfast and you're just hungry and you're a dickhead, the people, we're probably not going to do that, or we might move your window to eating in the morning and cutting it out early at night to more properly matched circadian rhythm anyways.

But um all of those methods work for people. It's just you have to find the one that that works the best in the time slot that they have and what they can actually do. Um But it's not people think it's magical, it's there's nothing magical about it, take about to Fiji and they talk about all this shit, you get that just by training and being in a calorie deficit. Uh I much prefer looking at it as um like alternate day type of fasting and just saying, Okay, a day is 24 hours, so we're going to do is let's say on a Tuesday from noon until Wednesday at noon, we're not going to eat anything, okay good. There's there's one day fasting that's all you really need. The body doesn't know. Well, I ate on both of these two days. That's not really fasting. All your body knows is this has been a, you know, 18 hours or longer is technically pretty much fasting, but I think that sounds brilliant too because you can use those days as a massive calorie deficit and then take that food and add it to other days.

The problem is nobody does that. So we might say, okay on your, maybe you've got to conditioning days, like conditioning aerobic stuff, where you're just doing aerobic training, maybe some walking, maybe you're doing some stretching, okay, we're not going to eat in that 24 hour period, but I'm gonna take that food and I'm gonna put it on days, you're you're hard training days, you're working legs and back, you know when you're doing that stuff or full body training so that we can we can fuel the workout And then recover and then we go through a 24 hour time span um where then you're basically in your deficit. Um And I think, you know that ties into what we're talking about before with the gut health stuff because if people are eating all the time, it's like, it's like trying to pour oil into a funnel and just like overflowing that funnel man. You know when we go through a period of fasting, we're actually giving the digestive system time to you know, start clearing everything out and absorbing those nutrients and pushing out, you know, the waste um from the body and we're giving the system a little bit of a break because you know, people don't understand that if we're constantly eating like that requires energy for your body to utilize, which is then taking energy away from other areas.

Yeah, I think it's like you gotta squeeze the, got to get all the toothpaste out of the, out of the two, you gotta squeeze out, right? I think for a lot of those people um going to a vegan day where you're just eating vegetables and maybe throw in. Maybe you're throwing a little bit of essential amino acids in there just to make sure you don't oxidize too much muscle tissue. Um That's a good thing because people don't need enough veggies anyway, so maybe having to vegan days where you just smashing vegetables. Um And then just just adding a little bit of essential amino acid, maybe some vitamins or whatever, getting a lot of fiber and start pushing it out. And then for me, if I'm going to have somebody fascinating, I want them to not eat until they fill the migrating motor complex. So when you start feeling the stomach grumbling, you can feel movement. Then I know your body's like, okay, I don't have food pushing this out now. My my intestines have to actually go through their status and push it out themselves. I think that's really useful and I think it's really useful to get them to understand what hunger is.

Um that hunger can be a few things, it can be boredom, it can be a lack of water or you can be truly hungry. So if I want to teach somebody what true hunger is. Maybe I don't have them eat for 24 hours, maybe 48 hours, maybe even three days and let them feel what true hunger feels like. So they can, they can start associating if they're bored versus if they're actually really hungry. Yeah, for sure. There's something that I I think I'm not sure if I got this from you or someone else, but it definitely sounds like something you would say. Um I use this with my dogs. Yeah, probably. Are you so much of that stuff? It's brilliant. But you know, something I say to my clients is like, are you hungry or are you craving? And they're like, what do you mean? What's the difference? I'm like, well if you're hungry and I put a bowl of broccoli in front of you, you're gonna eat it. But if you're craving, you're not going to eat it. That's good. That's good. Yeah, that's I like that. I'm gonna start using it to, I'll give you credit for it though because it's so true. Like I thought I got that from you bro. I don't think so. Maybe I say all kinds of crazy shit. So I don't know. But it's true? Like if you're, if you're truly that hungry, I can put anything in front of you and you eat it.

If you're like, I'm hungry and you're like, I'm gonna go to mcas and get some nuggets with really well you're not really that hungry. But yeah, that's definitely. I think to like for the people listen to this, want to experiment with this, I think it's a good idea to ease into it because sometimes people, if they have any type of reactive hypoglycemia things, they can get an adverse reaction, it's going to make them not want to do it. So the first thing is like, what does that mean for people listening? So basically what it means, you can't keep your blood sugar stable, so you might have a glucose or insulin mismanagement problem, your blood, your blood sugar drops, and then adrenaline gets increased because you can't regulate bringing your blood sugar back up. So you end up getting shaky, can get disorientated, you get blurry vision, you get like sweaty palms, basically the same stuff you feel when somebody is, when you're at a bar and somebody is about to punch in the face and you get the butterflies, your stomach, you start shaking. That's that adrenaline dump. So it might be more beneficial to ease into it by saying, okay, um this week I'm gonna skip breakfast and then the next week I'm gonna skip breakfast and lunch and then the next week I'm gonna go, okay now 11 or two days a week, I'm just gonna skip breakfast, lunch dinner and then see if I can last 24 hours and then you can keep adding more and what I'll try to do with some people as I work them from, you know, kind of skipping breakfast to going to a 16 8 maybe we go to a 24 and then I would go to 24 then we see see if we can get them on a three day one and then we might throw a three day fast in there once or twice a year just just to kind of clean stuff out a little bit.

Mm Do you do any fasting? I go through, I go through periods where you know I'll do like a 24 hour fast once a week. Yeah I mean I almost exclusively timer strict eat. Um Now my window is a bit larger so I usually won't eat until one or two o'clock and then I'll finish that off at you know nine or 10 at night. So that's what I usually do. Sometimes I'll go you know dinner to dinner. But the problem with me is if I go dinner to dinner I usually start binging. So that's not a great tactic for me Right now. Now if I get to a point where I don't have as much work uh and I'm not a stressed out and I could probably go back to a 12 or three day fast but you know the more stressed you are, the harder it is to do that because you're you're you're mismanaging making energy anyways and then you pull exogenous energy stores out and your endogenous stores aren't supplying enough 80 p. For whatever reason. Um and then it pretty much makes people prone to having sugar, sugar and fat attack. So you'll start eating stuff you don't normally eat.

Like I don't need a lot. And that's that's that's literally your body just saying, hey, I don't have much energy. I'm I'm expending a lot of energy. I need something short, sharp quick so I can push up my blood sugar levels and I have some available energy. So the first thing that people are going to go to is like these highly processed palatable foods, anything with a lot of calories and um like high propeller because the body is evolutionarily the bodies in tune for that. If it finds high calorie foods, it wants to eat that because we're not that, you know, people want to argue, you can't talk about evolutionary stuff anymore, but we're still hunter gatherers living in a knot hunter gatherers. Like we've been around for millions of years. People people say that all the time, they're like, well you can't equate um nutrition and hunger to evolution, but you can you actually you can't our genetics haven't evolved that much. Not as fast as our environment is, right. Um Like a revolution is something that happens over a short period evolution happens over a fucking long period then. Yeah, absolutely. And I mean I talk about this all the time with exercise and our program design stuff, there's nothing we're doing in the gym unless you're one of the movement guys and you're focusing on crawling and you know, sidekick through stuff like that and rope climbing, that's that's pretty natural to us is coming from primates, But when you talk about back squatting 200 kg, our bodies orthopedic, Li are not supposed to do that now, we can get away with it.

But it's like you're it's like a credit card that you got to pay back at some point. So you start getting all this compression and shear putting the body through stuff, it's not supposed to be doing, you're going to pay a price. Um So I think, I think about that from an evolutionary perspective, we're not really designed to do a lot of things we're doing in the gym, we do it because we want to because it's badass. But the same thing, same thing with nutrition, the further you get away from what were designed to be able to process, the more consequences you're going to have to undo later. Mm we're gonna come back to the training and the program design course in a moment. But um I want to talk about that. I want to round out this portion with some of the fasting protocols because, you know, there's definitely some health benefits to fasting. Um there's many different methods of doing it. It's not just don't eat for a certain period of time. Um but you know, the point that I want to make here is that fasting can be good for some people, but it can also be terrible for some people. Like if people already have a poor relationship with food and they've experienced anorexia or anything like that, where they've, you know, seriously reduced their caloric intake for long periods of time.

Like, Getting those people too fast may not be a good option, right? Like they really poor relationship with food and that might be adding into that. Um so this is where understanding your client and understanding their background, their history is so important, man, because if you just fucking go all fasting is good. I'm just going to give this person fasting, but they've been dieting for 18 months, they fucking they've slammed their metabolism. You know, they've created metabolic adaptation. You know, they're surviving on 800 calories a day. Like getting those people too fast. It's probably not going to be a good thing. We probably want to get them, you know, actually increasing their food throughout the day, smaller meals more frequently. In a lot of cases, like a lot of cases, if we take the eating disorder stuff, because that's a big 12 and a lot of coaches are supposed to be dealing with that anyways, even though we do because our clients want to come to us and they expect that they don't want to have a dietitian come in, which is what they're supposed to do, but yeah, they won't do it. So we have to figure out what do I do? Um But I reckon that a lot of people need to just eat more globally with more structure before they started diet.

Because you always get people that come in and go, I swear I'm leading 1200 calories Monday through Friday. You are. And on the weekend the wheels come off and you're eating like four or five days of food over the weekend and food and booze. Let's just eat that much all the time and just be consistent every day. Then now we can start a deficit. So a lot of cases people don't want to hear this, but you probably would need to eat more every day first. Get, eliminate the binges, eliminate, try to reduce the booze as much as possible. Make better choices over the weekend. Now we have a good concept of on average, what are your, what are you having everyday? Cool. Now I've got a baseline, how's your weight going? How do you feel? Ok now let's take five or 10% your calories out and start a slow a slow reduction of calories. But a lot of the gym pop. They have their delusional about what they're actually doing. Uh I'm just eating 1500 calories. No, you're not. You're eating you're probably eating 2800 day because your weekend is blowing your average out of the water mm hmm what's happening there. Like the way that I explain this to people is like, you're essentially putting yourself in starvation mode.

In quotation marks throughout the week. And then, you know, when you do binge on the weekend, you overeat. Your body's like, fuck, you got all this extra energy coming in. Let's start storing this shit. Yeah, I think it takes it takes a good four or five days of very low calorie dieting for you to start affecting mala adapting the metabolism. So what I think is happening is you get people they think they're eating a certain amount, but they're not tracking. So they have no idea. Um They're skipping mills. They're stressed out during the week there, under slept. They're over exercising in relation to how much food they are. So, um, they're in a larger net debt deficit than they think monday through friday. And then the weekend comes and their bodies like shit. Yeah, food. And then they can't stop eating. And then they end up eating 5, 6000 calories a day without even thinking about it. Um, and so they're not over eating long enough to counteract the monday through friday. So they do this week after week after week after week. Um, and then the booze is gonna mess a lot of things up with your metabolism and that can and blood pressure and heart rate and stress response and that will carry through three or four days after you're done drinking or binge drinking?

I should say, because most people don't drink. They binge drink over the weekend, and then by the end of the week, you know, you can create all this metabolic mishap and then you do it again and you do it again and you do it again and over over years of doing this, they get in a really bad spot. Um I think one of the things people don't understand how many calories are in booze, they're like, well this is low carb beer, or this is, you know, vodka doesn't have any carbs or fat, but it's got a lot of calories and that adds up when you go drink after drink and you're pounding that stuff. And at that point too, it's not just about calories, it's also about the effect on your immune system and inflammation and your stress response. Yeah, you're essentially putting um poison in your body. Anybody treats it like a toxin. That's right, It is fun. I mean, I love I love a good name, but if you're serious about building muscle and losing fat, you've got to pull a lot of that out. And if people would just go without for more than a day, what they realize is they don't need that many drinks to feel loose. I've also got a protocol for that too.

Like if you if you're the type of person that you're drinking because you're self medicating because of stress. The best thing to do is slam quite a bit, just initially just hammer a few drinks and then you'll get loose really fast because you're you're basically outsmarting alcohol to hodgins. So you put more booze in your body, then you can actually detox really fast and then you stop and then you just maintain it on one or two drinks. It's like that final I was talking about before your body takes a little bit of time to process it. So you're just, you're just out outrunning your ability to toxic by schooling a bunch of directs real quick and then you end up saying some stupid to someone of your friends and now you're no longer friends. So there's just pros and cons and every protocol. Let's throw in some fasting before that as well. No, don't do that. Oh yeah, I don't need anything and just booze it up 24 hour fast then get on the pit. So Well the nice thing about recommend up The nice thing about Booze is thermic effect is around 17%. So at least 70% of the calories is poof gone.

So basically just eat protein veg and booze and you're pretty good. Oh, all right, let's move on to the program design course. Um talk to my audience about what that course is about and why it's important to understand that not just from a coach's perspective, but also from general population client's perspective as well, why it's so important to understand like what muscles do and how to train them. Yeah man. And I'll be honest, this is the course I didn't want to write. At least I didn't want to write it yet. I wanted to keep on with foundations and gut health and immune system, all that stuff. But I I got I was hired to come out to a three day workshop and teach in a fairly large year long program for another company and that and that the whole program was they brought in special guests to teach stuff and they were supposed to learn how to actually coach and write a program properly and how to paradise. And it ended up being just the sales and marketing type of thing with very little teaching us how to coach and how to program.

I'm like okay you're again you're putting the cart before the horse, you can't just market and sell without a good product if you do then you're just going to spend all your time, you're just gonna be a market and sales person and not an actual coach. So after I did my my seminar, a bunch of the students came up and said, look I'm a bit, I'm a bit lost here because this program is supposed to teach me how to actually train people and how to write programs and I've not learned any of that except for your lecture and I went cool maybe said will you, will you write a program big giant comprehensive program for program design. And I went, I don't want to. But I guess I'm kind of box too. And no one was writing how to train gen pop. It's all how to train athletes someone. Okay, So now I'm gonna have to write this. So it started as an 88 week course and now it's moved to like a 12 week 12 modules. Um And we were gonna do it initially if okay you go through three times and you're done and then I kept adding stuff to it. So then it's like, okay you just sign up and you're in it for as long as you feel you need to be in it to get the job done.

So it's a terrible business plan. But for me it's the right thing to do because with what we teach, you can't learn this in a 10 week course. You're gonna need to do this 456 times before you actually put all the pieces together. Because there's so much overwhelming amount of information because we go through again stress stuff and how that affects your exercise metabolism. We go through exercise metabolism. So that kind of the chemistry behind that we go through the standard sets, reps time and attention, rest order of exercises, training methods period. Ization go through all that stuff that everybody else goes through. But we layer on a lot of other stuff like how stress affects that lifestyle affects that. How we don't talk a lot about nutrition but we a little basic nutrition in there because we've got the other nutrition course. We go through stretching mobility stuff. We go through how to get people out of pain, how to run structural balance, how to paradise stuff from horrible metrics, horrible pain, horrible structural stuff. Okay how do we fix that really fast and then how do we move from that G.

P. P. Phase and move into more of an spp specific conditioning or specific preparedness face? Um So yeah it's a lot we've added in group training module. Online training module. We've added in a very small cells and marketing module. Um There's a we've got a forum. We've got Bye Bye monthly calls that we do, they're all recorded time stamped and uploaded. So we've got hundreds of hours of calls on there where I'll do surprise lectures or Q. And a. And that type of stuff. So it's become massive. Got 400 and something coaches in it now. Um Is awesome and a lot of them are really active on the on the forum. But yeah and we're about to revamp a lot of it. We've got a big assessment if you don't have some type of assessment you can't give people an exercise if you have to look at how is their internal and external rotation of their femur, How is their interior and posterior tilt of their pelvis, how is their lumbar flexion extension, thoracic lumbar flexion extension house their surgical neck.

How's the head work that you've got to take all this stuff into account before you give prescriptive exercise because everybody is is fucked up in their own, in their own special way. You have to know how to assess that before you give them a back squat or dead lift or an overhead press, we go through a lot of that stuff as well. Yeah, this pause there on the assessments for a moment because assessments, as you said, there's there's so fucking important man. Like it gives you an understanding of where people have muscular imbalances and dysfunction, man. Like, you know, a lot of the times when people, let's be honest, most gen pop clients, even athletes have some form of chronic pain that's in the knee, the elbow hit back, whatever. And if we can understand that muscles pull on bones to articulate joints or stabilize joints, like then we can understand that. Hey, maybe one of these muscles is causing an effect up or down the chain, whether that muscles weak or maybe that muscles overactive, like that has a flow on effect right throughout the kinetic chain.

So let's talk about that for a moment and how you use those assessments to then come up with your exercise that you're gonna prescribe four people. Yeah. So kind of layering on what you just said? Like you may have an issue in one joint, but that's also going to affect everything else. So, you know, if you think about the two things that are most important to people oxygen and walking, if you can't get oxygen in that your body is going to try to prioritize that if you have a some type of imbalance and a bone is out of a joint, your body's going to compensate to keep you standing and walking to be able to hunt for food and hunt for water. Um So that's not just gonna affect if this shoulder is jacked up, that other hip is going to get jacked up and eventually that hip is going to fix this hip and then that hip is going to pick that shoulder and that hip is going to fix your knee, it's gonna fix your foot. So you gotta look at you know where is all this stuff starting from and where is the ending from it? And we've got a reverse engineer this to try to fix people fast and like for me it's it's always about hips and lumbar spine. If I can get the hips of lumbar spine better, everything works up and down.

But we use passive range of motion testing, we use active range of motion testing. So if you can't act if you can't get a joint in its full active range, we need to fix that. If you have pain and passive range we probably need to refer out or if you're a therapist, we can work on that. So that's the first most important thing too is if I'm doing a passive range of motion test for your shoulder and your shoulder hurts when we get here and it hurts when you get here and your muscles aren't doing that, I'm moving you. Okay, that's a problem because you're probably going to need to do more than what a coach can do. We'll probably send somebody in to get to a physio or osteopath to figure out what's going on. Maybe they need an M. R. I. But we need to get them out of passive pain and before we can fix them actively there in pain, actively then that a lot of that stuff we can probably fix just by working on the T spine and working on the scapula. Then working on the glitter here will join at the end. Um But for instance, let's say um if I'm, if I'm testing shoulder extension right? And I'm looking at, I need about 60° of active shoulder extension.

If I want to do things like dips. If you come down to a dip and you don't have 60° now, I've got to compensate. So the upper traps will pull stuff up, I'll start to hunch over trying to get false range. You don't you don't own that range, you don't have enough canvas to work there. So we need to figure out how to improve this with exercise to get you there. So then that unlocks a new exercises for you. So I look a lot of it is like a video game. I was a big Water Warcraft guy. So like you start out with this dude who little gnome little no made, you can't do shit right? He's the weakest shit. He doesn't have any spells. And then you try to level them up. So for me it's like okay at what level are you okay now I need to get to that next level. Which means if you're here or you're here, I need to fix that to unlock new exercises for you to do. I can't get in the shoulder common things, shoulder flexion. That's where I see the most of it. Shoulder flexion and abduction where they've got a little bit of excessive infosys. So all this has kind of come down. Their shoulder blade has responded by protracting and typically elevating, elevating and then anti rotation.

So you're here. You can't get on the shoulder flexion. If you push your shoulder here and try to go on the shoulder flexion, you can't, which means I can't do overhead press because if I do I have to then lean back and jam up my teal junction. I can't there's a lot of shit I can't do. I need to figure out what is here that's pulling this pet minor, how do I get that? How do I release this? I've got to do specific pick stretches. So I've got to work on a neural stretch like P. N. F. And are isometric stretching. I did then I have to work on specific lifting protocols to then get that muscle to mechanically lengthen so that the scapula tilts back and gets in the right position. And then I have to work on this stuff on the back, right? So like if I see depressed scapula I'm gonna be working on stretching that pec minor using specific protocols. And then I'm gonna work on shoulder abduction, external rotation. Uh And uh and usually some downward rotation with the wrong boys and some upper rotation with the lower traps and traps. And then once this gets pulled back I don't have a problem doing flexion or pressing overhead.

I'm not gonna have a problem with side laterals. I'm not gonna be jamming up my chromium in my si joint. Uh But that if I don't do it if I don't do a body reading if I don't know how to look at somebody if I don't know how to if I don't know how to draw plumb lines on people and see if they're forward if they're backward. If their shoulders forward, neck forward. I'm going to give them exercise that would be really good if they have really good posture. But it's gonna be really bad when they're trying to over at press like this. Yeah. Yeah that's a great point mate. Like obviously work with a lot of fighters at tiger muay thai and you know those guys they have this yeah this rounded forward posture and the you know the jab hand like their shoulder blade is elevated protracted like and I'm not going to give them overhead pressing movements right? If I am going to press in a vertical manner it's not going to be like a landmine press it's not going to be totally overhead. It's going to be probably a little bit more in front. But you know I want to look at their mechanics, I want to look at their posture and then you know what most people don't consider is that the shoulder joint is actually four joints like S.

C. A. Sea um scapular thoracic and then the Glenna human joint. And people think that like you know I've got pain in the shoulder the Glenna humorous joint like that's where it must be coming from. No that's like the symptom that's not the cause the cause is you probably don't have good um connection to the musculature of the back that actually controlling the scapula and pulling putting the scapula in the correct position with the scapula humerus rhythm where the humerus goes? The scapula should move alongside it. Yeah it should so you should and look the clavicle should move as well. People don't think about the sternum clavicle. So if you're in this position and the clavicles depressed. That minors pulling everything down. It's gonna be really difficult to then get the shoulder in the right position, so you kinda have to force it there, would you force it there? The humorous isn't rotating properly anyway, so now you're just slamming the head of the humerus into the chromium, slamming into super spin artist, your posterior Delt empress monasteries minor aren't gonna be working. And so people go, well, I'll just do a lot of external rotation.

Well if you're doing experimentation here, it's not it's not working, it has to be here and you you don't want to have to hold it back there, you'll see people go and there's a setback there, that's not gonna work. That stuff needs to move, Especially for fighters, Jiu jitsu, guys wrestlers, punchers, this stuff has to be able to move together that you're not gonna, they're not gonna get ready to punch somebody and go except that scapular because they're going to be in that sky fanatic rotated position anyway because they're trying to protect their guts and they're gonna be blocking and I'm a horrible puncher, that's why you do jujitsu, I don't like getting punched in the face, I'm a taekwondo kicker and a grappler. So, but if you think about when they get on the ground, you're always in a psychotic head forward position, shoulders internally rotated because if you're on your back, you don't want your shoulders on the ground, if you're in the front, you're trying to keep them on the ground. Um, So one thing I think a lot about is when you look at say fighters, you, it's not necessarily that you want to fix their posture, but if they're in pain, you need to give them good tolerance to have their joints in a lot of positions and their own both extension and flexion.

You know, you've got to own those because if you try to fix that too much, you can throw off the whole game because they're gonna have a hard time. You spent all this time trying to extend the T spine. Then when they try to flex their like shit, now we created a different issue. Um that last thing I'll say two is, people need to understand that the absence of pain is not the absence of dysfunction because there's also a big movement right now that says, oh, you don't need to do any corrective work. You just train with lighter weights. Okay. I hate to tell you this, but you can have pain in a joint and not be cognizant because it's not to the point where your, your brain thinks it needs to tell you. So when the mechanic receptors, since there's some type of issue, it talk to the brain, it's like, hey, should we tell luke that there's a problem, Bring goes, no, no, no, just tighten this and lengthen this and move it here. Okay, eventually it runs out of room to do anything in the brain goes, okay, we need to tell luke now you're like, oh shit, what is that? That wasn't there? Yesterday? It was yeah. Now now my joints like jamming up against itself and it's locked up of decrease my range of movement and I've created some muscular imbalances and dysfunction.

Now I'm loading that joint through a missile launch position. Yeah. And the tissue is constantly changing to try to move yourself towards more space, more stability. But sometimes to get there, you're creating other dysfunctions. So then when you try to move a certain way, now you you don't own that range anymore, you can't get there. Yeah, that's a great point mate. Like I've had, I've had some of my fighters doing jefferson curls and people like looking at me weird like what the fuck? What are you doing? Like while you're putting me in that position, I'm like, well they're going to get in that position so I need to train them in that position. You know, I'm not, as you said, I'm not trying to fix their posture, I'm trying to, you know, make them better connected to the musculature that is going to control their, you know, scapular function, which is then going to aid in better shoulder health and function overall. But at the end of the day, like we need to train these guys in these positions that they're going to find themselves in because we get injured in areas, joint angles that we're wait, we don't have control.

Yeah, look, if you don't, if you don't, if you think about grapplers in M. M. A. Guys, you're going to be put in if you get stacked, you're going to be put in lumbar flexion, whether you like it or not with somebody on top of you, so you better have good stability, control, strength and flexion tolerance when you're done. Like I see it all the time, people get stacked on the mat and they're like, oh they walk off the mat, you don't see him for a couple of months because the back spot. Yeah, absolutely mate. Um Alright, great point to start wrapping up, mate. Um One thing I do want to talk about is uh you guys have an affiliation with exercise therapy association, is that correct? Yep, yep. So that that's that's all about, you know, um those protocols that we've just spoken about, about, looking at doing an assessment, um looking at joint alignment, looking at musculature that is going to pull the joint into correct position and then load it through good alignment. Talk to me about your affiliation with those guys and and why you partnered up with them, you know, friend is a good guy.

Uh he saw me at Swiss and ask us if we want to do an affiliation thing and said Yeah, sure, so now that the world's closed off, what we might do is possibly teach some of their stuff over here because they can't come over here, but right now we don't really know what's going on. Um So right now it's just like we've got affiliation back and forth through our products and stuff and they do, they do things quite a bit different than us. Um because Brennan comes from more of the more that physiotherapy background, so they use a lot of the traditional stuff and then link it in with exercise uh, with we come from a more sports performance background where we probably use a lot more loaded and heavier stuff and linking it into a workout. So it's basically same foundational stuff between us, just the way we do it, the way I program in the way they program stuff is quite a bit different. Um but all in all, it's basically basically the same type of stuff. Quite a bit different teaching style too. So I don't know if they're uh they're, they're a bit shocked at at the stuff that falls out of my mouth when I teach and I'm like, look, I'll be, I'll be a good boy when I teach for you, but I'm not going to be a good boy when I teach for me because that's, that's what my students expect because I'm a fucking maniac.

That's my personality, that's my style. I can't, I'm not gonna water that down to make somebody more comfortable, I will for your course, but for other people's forces, but not for mine. Yeah, great man. And you know, just the time with what you said, those methods are complementing each other. It's not like, you know, one or the other, it's like, well it's tools in the toolbox, right? Like the more tools I have in a toolbox, the more options I have to be able to apply to people, you know, like if the only thing, if all you have is a hammer, then everything looks like a nail. So we need to make sure that as coaches in particular, we need to have these tools in the toolbox so that if one of our clients comes to us with experiencing certain symptoms or whatever, we can look at everything and go, all right, what's the right protocol for this person right now? That's going to get them out of pain, get them moving better so that then they can go through a training session that is going to provide the stimulus that required for adaptation. 3%. And that you've got to look at, there's stuff that we do that is correct for a certain type of client, this stuff that they do that's better for a certain type of client, right?

Um like when we look at our stuff, how do we get people performing faster? Whereas there's a lot of how do I just get people out of pain? So it's a lot, it's a lot of their stuff is probably a lot easier to implement with normal people than ours, ours tends to be a bit more complex. Um it's a bit larger, larger, bigger stuff suite mate. Um if people want to get in contact with you or they're interested in the foundations nutrition course, program design course, I think you've got an online course um available as well. Where can they find that stuff? And we've got a new hypertension course. I'm coming out hypertension, heart disease course, so I just have to find time to record it and I need a haircut, can't get a can't do of course a lot of hair like that, but um so we've got obviously to find us facebook, nobody uses facebook anymore for that stuff, but uh muscle nerds on facebook um instagram musters underscore health If they like means.

They can go to my main page at like 11 um and that's all that is just really bad and politically correct means, but recommended always on instagram stories. Good memes, that's just, that's just my, my toilet time. If you see me post like six or seven millions there, I'm taking a crap down the shit, he's taking it. Um and then info at most alerts dot net is where people can acquire for stuff online training or for education, that type of stuff, awesome. They always appreciate having a chat to you bro, I love hearing your insights, I love having conversations around, the fitness industry and what's going on and just shooting the shit with you. Hey we still got it, we're gonna have to talk a bit more about what's going on with you right now in Russia, Mother shot, We shall do let's do that. Offline cheers mate. This episode was brought to you by Swiss eight, which is a proactive mental health program designed by veterans. Initially four veterans that has been pushed out to the wider community that allows you to structure in and schedule their eight pillars of health and wellness, including nutrition, sleep time management, discipline fitness, personal growth, mindfulness and minimalism.

This episode was also brought to you by the spunky, which is a male hormone optimization supplement that I've been taking for about a year and a half now. Absolutely right, It is a T. J. Listed nutraceutical, meaning that it's made from all organic produce To help you manage and optimize your stress levels, which in turn increases your ability to improve testosterone production levels naturally user code codes 10 at checkout for your 10% discount All of those links will be in the show notes, If you've got some benefit from this episode, please make sure you pass it off to your friends and family. I would appreciate any shares on social media platforms. If you tag me or if you share it to your stories, make sure you tag me so I can share that as well and the five star ratings and reviews are much appreciated much. Love Guys piece.

How important is a periodised training, nutrition and recovery plan for the average person? With Luke Leaman of Muscle Nerds.
How important is a periodised training, nutrition and recovery plan for the average person? With Luke Leaman of Muscle Nerds.
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