I am Charles Schwartz Show - Fitness Secrets of The Ultra Wealthy

Episode Date: June 25, 2025

In this eye-opening episode, Charles dives into the fitness secrets of ultra-wealthy entrepreneurs with Ted Ryce, celebrity trainer and health coach to executives who demand peak performance. Ted reveals his journey from training A-listers like Richard Branson and Robert Downey Jr. to developing systematic health protocols for high-performing entrepreneurs who've neglected their bodies while building empires. The conversation moves beyond basic fitness advice to expose the critical health tests most successful people ignore—and why your doctor's "normal" blood work might be setting you up for metabolic disaster down the road. Rather than chasing fitness fads, Charles and Ted explore the unsexy fundamentals that actually work: why muscle mass is your metabolic insurance policy, how pre-diabetes can be reversed through strategic training, and why tracking the right metrics matters more than expensive biohacks. Key Takeaways: * Why DEXA scans, VO2 max testing, and advanced blood panels are non-negotiable for serious entrepreneurs * How lifting weights and building muscle mass trumps cardio for metabolic health and longevity * The truth about TRT, stem cells, and which interventions actually deliver life-changing results * Why fiber supplementation beats every trendy nootropic for overall health optimization Head over to podcast.iamcharlesschwartz.com to download your exclusive companion guide, designed to guide you step-by-step in implementing the strategies revealed in this episode. KEY POINTS: 02:25 - The hidden metabolic disaster: A successful entrepreneur lost 20 pounds but was actually pre-diabetic with a 6.3 A1C - and why his doctor dismissed elevated fasting glucose as "no big deal" despite clear warning signs. 08:44 - Why sugar doesn't cause diabetes: The common myth gets destroyed by explaining that sugar is "like pouring gasoline on the fire, but it didn't start the fire" - the real culprits are sitting on your ass and carrying too much body fat. 14:26 - The exercise hierarchy that changes everything: Why exercise, not diet, is the number one factor for health and longevity - and why you can't replace the training stimulus even with the most perfect diet. 25:15 - The Mediterranean diet reality check: Living in Portugal revealed people pouring olive oil over everything, proving that even "healthy" diets fail when you ignore the fundamental math of calories. 42:33 - The stem cell transformation: A tens of thousands of dollars investment in joint injections eliminated chronic pain from multiple injuries, allowing a return to heavy squats and deadlifts after years of limitations. 49:52 - The TRT truth bomb: Why testosterone replacement therapy shrinks your testicles, doesn't magically transform you, and why losing belly fat is more impactful than any hormone optimization. 58:11 - The fiber supplement secret: Why fiber is the number one supplement for health and longevity - not sexy to discuss, but more powerful than any expensive biohack for managing appetite and improving metabolic markers.

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That's Talkspace.com slash military. Welcome to the I Am Charles Shorts Show. In this episode, we're diving into the fitness secrets of ultra wealthy entrepreneurs with Ted Rice, a health coach who's trained celebrities like Richard Branson, Ricky Martin, and Robert Downey Jr. With over 500 podcast interviews under his belt, Ted works exclusively with high performing executives who demand results. Ted destroys common fitness myths and reveals why your scale is lying to you. He breaks down the essential tests every successful person needs. Dexa scans, VO2 max, and blood work your doctor isn't ordering.

You'll discover why pre-diabetes is reversible, how muscle mass protects your metabolism, and the brutal truth about TRT and expensive biohacks. From his four-phase metabolic reset system to why fiber beats any supplement, Ted shares the exact strategies his millionaire clients use to stay lean and sharp well into their 80s. This isn't Instagram fitness advice. This is the no-nonsense playbook for entrepreneurs who can afford the best but want what actually works. The show starts now. Welcome to the I Am Charles Schwartz Show, where we don't just discuss success, we show

you how to create it. On every episode, we uncover the strategies and tactics that turn everyday entrepreneurs into unstoppable powerhouses in their businesses and their lives. Whether your goal is to transform your life or hit that elusive seven, eight, or nine figure mark, we've got the blueprint to get you there. 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 bombs. We're gonna change things up. 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, 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. 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. And it's like so many successful people, 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 have people do. Right, because there's this whole conversation about 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. If you're just looking at the scale

and that's the only number you're going by, that's just kind of 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 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 preface 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 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 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 TikTok, Instagram or X, you're not doing a good job. Okay. And then, so that's what we start with. But if like in my, 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 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 pissed me off. So I always, but since you and I are here, Charles, we can go back and forth.

Yeah, we get to take the filters off. Yeah. Yeah. We'll take the filters off and get direct towards it because so if 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 to some influencer and I found out that eating my pillows was the best idea or eating just raw liver was the best, whatever their goofy ass thing is.

When they go, how much of the baseline test, like you need these, no matter what, get your DEXA score, get your scan, get your VO2 max, get, you know, what are the blood work things when they go in? Because most people, when we go see the doctors, when 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 doctor's. 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 body fat percentage and your muscle mass, it'll also give you your 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 this 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 body. It's called an in body. It uses bio impedance. I don't like that, but if you're in a bind and you can't find a dex scan, then you can do that, but you really want a dexascan. So then the VO2 max, you'd find the same way. You just Google your Citi 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 OK. And look, I want to be really clear, Charles, I don't pretend to be doctor. OK, 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? 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 an entrepreneur. He's running a multimillion 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. Cause your red blood cells, they die off in a few months and create more, et cetera. 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% to 6.5%. If I remember correctly, his was like 6.3. Jesus. 5.7% to 6.5% if I remember correctly. His was like 6.3%. Jesus. And it's like, if you have, and again, this is not me saying that this isn't controversial

what I'm saying right now. This is just basic, like, 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 metabolic dysfunction. So you need to have that.

We also run C-Peptide and fasting insulin in the panel that we run for our clients. And also you got to get a full lipid panel as well. And one thing that doctors don't test for are two things, apolipoprotein B. So most doctors they'll get your total cholesterol, your HDL cholesterol, your LDL cholesterol. We know now through research that apolipoprotein B is like that thing. 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, I had 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 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 a 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 twenties, but some people they develop earlier. And so going back to the lipid protein, 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. So in some people, a lot of people have both elevated. So, and doctors won't test for it. It's also genetic in nature. Uh, people who are South Asian, um, and Afro 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 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 I think that's tangible and I think a lot of people can relate to that. If they're in a situation where they're like, hey, I'm getting close to prediabetes and once you cut over, once you go from prediabetes to diabetes, 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, the tangible things to do? Because a lot of people will go,

well, I'm just gonna 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,

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 What are the some of the things we should that's okay? I've got the data I've run the test your visceral frat is your visceral fat is garbage. Your a1c is 6263 Holy Christ, what are we? What are you. What are the first kind of steps you walk through and say, okay, we're going to change this now. We're going to try and save your life. What are the things you do? Yeah. What I do specifically, like, by the way, just to what you said, right, if you want to call diabetes reversible or not, or what's the medical, I have no idea. I don't even care, right? All I care is like, how do we change?

But the way to solve it is to put in remission or to 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 of, 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. So you want to lift weights. And the more muscle you have, the more insulin sensitive you're going to be. So that's number one. And I say that before diet because it's really hard to f**k and change your diet for people. Really hard. I've seen people do it when they get a bad diagnosis and they're like, okay, just tell me whatever.

But for a lot of people who are, you know, if you wanna 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 had 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 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 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 even pre-diabetic, if you have sugar, it will cause high, you cannot, you're already not processing sugar well. It's going to cause problems for you. Right. Cause that high blood sugar, it'll circulate in your body.

It'll destroy tissue. We know that, you know, beyond cholesterol, it's even worse to be like have, have a, you know, metabolic dysfunction, diabetes, et cetera. So yeah, sugar is like pouring gasoline on the fire, but it didn't start the fire. That's how you want to think about it. If you have a 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. 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 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? What they put you on? They put you on a 500 calorie, uh, uh, 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, or at least 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% 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 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, 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 eat meat. 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, a 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. Cause it 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. So lift heavy ish.

Um, and then obviously this isn't medical, you know, advice. We're just talking about stuff. So consult your doctor. Uh, so if they're going doctor. So if they're going to lift heavy and they're going to do HIIT training, now we're going to talk about diet. And there's a lot of people, just to stay, because this makes sense for congruity here. If someone's pre-diabetic, what is the diet that you recommend? What is 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 entrepreneurs in our world. These are entrepreneurs who are in that decadent 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. 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 of success, we want a certain level of success. 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? And again, everyone's body's different. I get that you wanna do your test. This is broad information. You really wanna 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 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, I'll 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 going to 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 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, the metabolic reset sequence, right? But what it is is in phase one, what I do is I do put people through a strict, something that I came up with, I just's called the phase one rapid fat loss diet, 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 timeframe. 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. If, cause 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, uh, hunger satiated. We also use supplements to help as well, um, with satiation and just mood and that type of thing. And so people lose four to six pounds. Some of that just in full transparency, it's going to be water. Um, it is on the lower carb side for sure. And, uh, not necessarily because it's, uh, it's not, 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, donate, donate 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 things of that nature. As you're going through those, have you seen ones? Because there's going to be some people come across as that this is all they can afford, right? They're going to the podcast. This is about the much they can get.

So I'm trying to give them as much value of what is proven as possible. So, cause there are other people, cause again, and no offense to anyone, the people were radically successful. They're just like, all right, we're done with the podcast. I'm just going to call them. Those people have already logged off

and they're 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 poopooed on a couple other diets. I'm not going to poop on them recording. I am not the dietician. I'm not certified on this, but there are certain diets. Varieties good. It should look like a rainbow, people. I'm just saying. Skittles don't count. But going in that situation, is there certain diets like, listen, this. I'm just saying. Skittles don't count. But going in that situation, is there a certain diet

that you're 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, 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 wanna do is, none of the diets work if you're eating too many calories. And nutrition, and look, 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 followed the advice, like you went and got your DEXA scan, or if you were put into, if you're in a place where you can find one, that 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 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 aside, if it's calorie, if the calories are in check for example if someone's listening to this and they're like oh I hate 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 you're if you're not seeing results As long as you're losing weight, that's what matters. Cause if you have a belly, you have visceral fat, most likely everybody in the States is under exercised and under muscled for the most part. Except for like the 1%, probably even a fraction of 1%. But anyway, so it should make you go down.

To answer your 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, again, olive oil is one of those things that 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 baklava, they pour all over it. And that's an example why I 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 keto, do keto. You want to do paleo, cool. You want to do Mediterranean, cool. Mediterranean is the most, most 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 will do more for you than reading an entire book on nutrition or you know more specifically fat loss. This nutrition is a huge, a huge, you know, huge area. But if we're talking about fat loss, you don't need to do it. Just fricking track what you're eating just for a week. And you're going to be blown away by some of the things. Cause what we say or what people say like, Oh, I'm pretty hungry. Um, like I barely eat and like, you know, I barely eat.

It's like, yeah, but that half 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- So it's wild. Yeah, exactly. You can have a 300 calorie cookie. So it's really hard to operate 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. 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. And then I'll squeeze 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 figure out what's going on. You identify, Hey, you're, you've got to get some calorie changes difference. And you got to pay attention to it your scans, you figure out what's going on, you identify, hey, you gotta get some calorie changes difference, you gotta pay attention to it, and you're using MyFitnessPal, which is great. You're gonna start heavy lifting, you're gonna start doing some sort of HIIT training.

That's the basic framework. Now let's get into, so that's the basics. So everyone's at home, 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 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, either you recommend to your clients or you've seen your clients do that are like, hey, this is game changer. I went out, I ate a half a pint of Ben & Jerry's

and I grew wings and I flew to the moon. 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 have radically changed the ballgame? Yeah, great question. I just want to do one thing. We talked about the HIIT training. What I would recommend for people, I wouldn't start with HIIT training. I would start with steps. Most of us have a smartwatch and or a ring, right? A Garmin, whatever. You can get a whoop or get a Fitbit if you want to wear your Rolex and you know, or Patek Philippe, however you roll, like get your, get your, you know, Fitbit, 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. 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 is the magic number, right? That, but it's, there's But there is some research on it now, but the story's kind of interesting. It came from marketing,

from like some marketing campaign in Japan or something like that, right? 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 hit if you're not living in New York 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 8,000 steps per day. And I do more intense cardio on the side, which if you're, if you're doing HIIT training, um, you can get away with less steps, but if you're not, and 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 forties or fifties

or sixties, you start with walking first. So, so yeah. If you're going to get into HIIT training, since we come back to this, there's a lot of different ways and a lot of different flavors. Sure. For HIIT 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 FitPow or the tracker earlier. Fitbit, yeah. No, not for the Fitbit, the tracker for your calories.

Oh, my fitness pal, yeah. My fitness pal, my fitness pal. Yeah. Are there things like that for HIIT training as well? Yeah, Garmin will, so we talked, I mentioned V02 Max. If you were just like, ah, I'm too lazy. I don't care enough, not motivated. I'm not gonna go to a lab and get my VO2 Max done, right?

Okay, get a Garmin or a Ring. I use an Orr 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, but it's I love the O-ring by the way. That aside, like it has something where you can do a walk test and it will roughly estimate your your 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 the Rockport walk test. So these wearables will have something that you can do. You don't also, you could just do the Cooper, the 12 minute run and see like, 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 DOT max from there. Gotcha.

So that's how you would figure it out. For HIIT training, what are some of the places you would go to, like you were talking about Garmin has HIIT maybe, where are some of the resources that people can go to to say, Hey, this is what my HIIT program is. And then I do want to jump into the other stuff with the TRT and the, all that 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 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, et cetera, okay, now you have something to build on it. But as far as like what type, your question is, what type of HIIT training can you do to get results? Where can we go to get good training? Like where's the programs for HIIT 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 four by four 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 head, a client told me he's like, I think I'm okay living a few less years. Instead of this. But I gotta keep up. Yeah, I'd rather die than have to go do this again. Yeah, exactly.

Can you believe that? No, I'm a friend. 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 who 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, it's shoulders, it's 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 up 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 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 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 taste like ice cream.

It's not supposed to, it's a fuel source. So having a reality check, cause we are very spoiled. It's, there's a movie, WALL-E. I don't know if you ever saw WALL-E. 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 gotta be suffering. I'm sorry. It just, it is's where we're going. Some of this stuff has to hurt in order to get progress. There's going 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 four by four, 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 Ben and Jerry's just deal with it. Suck it up and deal.

I spent eight years in a hospice watching people die. Trust me. It's worse than, cause we like, Oh, you know, organic food or this type of way of eating 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 going to do this. They're doing the Norwegian four by four. 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 going to 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 have proven like, oh no, this changed my life? I remember we were talking about this, not on this call, there was stuff you've done, they're like, this changed my life. There's just nowhere around it. This fundamentally changed who I am as a being. Yeah. Well, in my case, I went and got stem cell injections down in Puerto Vallarta, Mexico at a place called Dream Body Clinic. I don't have any 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 Columbia 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, might be under dosed or improperly injected. So, so anyway, so that's why I mentioned the clinic and I had Josh, the CEO on my podcast, but I don't get anything financially from them and I'm going to go back and pay him money. So he should give me a discount. What does it cost to do a STEM sales run? What does it normally cost for someone?

It really depends on the place. There's's the place in Panama where, um, you know, all the celebrities go. It's quite expensive. I don't even remember cause I wasn't interested in going there. I ended up going to Josh because I, 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, look, 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 an attorney that helps entrepreneurs like bank out. Anyway, so he doesn't know what he's talking about, but just sharing his experience. But he ended up going to Josh's clinic, Dream Body Clinic, and 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 someone I necessarily like view as an expert, I'm like, take that with a grain of salt. It's like people who want to become billionaires are reading books written by people who aren't billionaires. I'm like, what 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 that the people who've gotten there, not rocket science. I am with you 100%. You shouldn't hire me. By the way, I think your triathlon is super cool and doing that stuff. And your VO two 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, but it's not my, I would hire you to fix my blood work. Fix your say, Hey, 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, cause everyone's been trying to push me to get an aura ring for a 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 at, everyone's like, you got, it's just an aura 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 what, and I've been walking around with a stupid plastic ring on 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 Oura ring is the best one to go with versus the Fitbit or anything else. Yeah. I, Fitbit's okay.

I like the Oura ring. I haven't used the app, but I'm not, I'm sorry, used Whoop, which is another thing. If my clients really want to do it, cause I got some clients that are just like, never gonna wear a ring, like they're divorced or, you know, just traumatized or whatever. Anyway, I'm like, all right, man, get a whoop,

but I wouldn't personally waste money on it. Or it's the best, I don't like some of the changes they've made over time, cause I really feel 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 has become such a business. And so it's really hard. It's like, we want people to, because Aura, 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, cause I really wanted to, to make a, like some type of, I really liked the product so much. I wanted to have them sponsor the show or something ended up not happening. But yeah, 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 order and like I don't pay any attention to the readiness score, for example. Yeah, because I have a Fitbit and I refuse to pay attention to the readiness score, for example. Right. Yeah. It's cause I have a Fitbit and I refuse to pay attention to the readiness score.

They're like, 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 going to put you in the toilet. So, all right. So out of the oil ring, 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 set it in multiple lines, 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, um, you know, I was, a lot of people think I was in sports and

high school, I kind of was, if you count weed smoking and skateboarding, a sport. Neither 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 on the. 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. Awesome-Jitsu. Actually just got my black belt a few weeks ago here in Brazil. Awesome stuff. Congratulations. Thank you. Thank you. So a lot of injuries from

competitions and stuff like that. And it was affecting, for example, I wasn't doing barbell squats. I used to squat 290 pounds for reps. Now I 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 gonna 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 doing dead lifts because I had a herniated disc in my back. And I got pain free. I didn't have surgery for any of this stuff. But I wasn't able to get back and like train jujitsu

or lift, you know, do squats and dead lifts. And I used to dead lift 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. Had some other things too. So I'm like after like, oh man, am I going to 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 a dream body clinic, he's got all the prices there. But 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 wanna see what can happen. And I'll be honest with you, Charles, I was like, there's a good chance

this shit ain't gonna work, man. You know? It's like, I don't believe, I think a lot of stuff is placebo. I think people are just not, I think a lot of people are crazy. And also this is a French 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 US. But

then I heard that some changes happen and you could, I don't know what the state is. But when I did it a year, a year and change ago, 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 there's some horror stories with stem cells.

None of them are from joint injections, but there was a, for example, there's one in port, probably shouldn't be talking about this, but, and again, I'm not an expert here. I'm just talking as a consumer in this capacity right now, but like they've tried to put stem cells in a dude's spine 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 can reach it.

I'll talk to Josh. Yeah. Yeah. You did Maybe you can reach it. I thought it was Josh. Yeah. So you did stem cells, that changed it. What about the other things? You know, people are like, here's TRT, here's ADD, here is ABC. There's all these different acronyms that most of the gen prop doesn't know

is gonna change things. That's gonna create radical results. And as you age as males, your testosterone changes. So there's this, 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 levels are, and we can talk about,

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, evil 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 gonna come out of tact. Absolutely, absolutely. It's not gonna be like we're gonna find the magic four by four VO2 max routine. It's gonna be with medical advances and gene editing

and all this crazy stuff. So anyway, that's 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 the first thing we started talking about, get your levels tested. However, we're in a situation and I do with clients right now. I had a client I can think his level was 500 nanograms per deciliter, which is like, it's not low. It's like a little normal. And he didn't, when I asked him about sexual function, there wasn't, you know, assuming he was being a hundred percent honest, uh, 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, cause labs have different values with what the range is. Um, low is like, uh, like 300, uh, under 300 or 290 I've seen is low. And then high, uh, like high is 900 or a thousand, right, something like that. So, so here's the thing. His doctor wanted to put them 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, I ain't gonna go there until I really feel like I need to. Right, so if your clients come to you and they have like kind of 500 and 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 wanna, I'm sure none of your clients, let me be nice to them, have ever had any sexual dysfunction at any weight, whatever. Right, right, right. 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'm sure that whatever. So if they're coming to you like, Hey, listen, that client you've never had comes in says I've 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 wanna, yeah, for sure. So it comes back to what we said, lose the fat. The number one reason why we have low T, people talk about a lot.

It's like the endocrine disrupting chemicals, yeah, maybe. 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 magically transform. You cannot get around doing the work. Now, here's the thing, which is, and don't listen to TRT influencers either.

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, if I go out and get trashed, I have a few caipirinhas, Brazilian cocktail, or just get trashed, 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.

Right. If you take testosterone, it is not testosterone you're taking. You're taking testosterone, cypanate 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 are on TRT. 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%. Got it. As like a standard. 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 your O-ring,, get to my fitness pal app, get that going in. But when you're talking about lifting, I know it changes based on age 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, X time. Have you found things that have created radical results for your people? Yeah, and I want to say one more thing. The real boost most men 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 the weights in the gym. It's like, yeah, great. But that's the beginning. If you want to feel like a stud in your fifties, sixties, right? The, the doing, implementing the type of training, like HIIT 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 twenties again. TRT can be a bonus on, on that, I guess, but it's really the training that you're missing. So, so as far as 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, uh, 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 a two to three full body routines per week.

I'll do one to two HIIT trainings per week. And I'm including jujitsu training and the HIIT training cause I max out my heart rate when I do that. But if I. You're on the mat with someone, you're going to max out your heart rate. There's no way.

If you've ever done jujitsu, you're going to max out, deal with it. You're going to be sweaty. It's, it's no way if you've ever done jujitsu, you're going to max out. Just 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 for me. Not good for your joints. 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 jujitsu, they're like, no, they're like, we're going to take that arm out. And I was like, dang it. So I, I, it's what's prevented me from doing jujitsu is it just, cause if I, it's so bad that if I do this, for those of you who are watching the video, if I just put my arm out and I was like, dang it. So I, I, it's what's prevented me from doing jujitsu is it just, cause if I, it's so

bad that if I do this, for those of you who are 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 jujitsu just doesn't work for me. So yeah, I had to start blocking. You gotta be careful with lifting too.

Right. Yeah. Oh yeah. How I train, cause 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, on just free weights. Absolutely not. I have to use the machine for stability because if not, right out, just rip it up. Well, the good news is I used to preach that free weights are the way to go and machines are,

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 a motor learning perhaps or like, you know, but it doesn't matter. Use whatever equipment that doesn't injure. Go to your level, right? I mean, if you've, if you've got, you know, you talked about, you've been in multiple car

accidents, you've got a herniated disc. I don't have that. I've got a blown out labor. It just, it is what in multiple car accidents, you've got a herniated disc. I don't have that. I've got a blown out laborer. 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 get, I can't do it. Cause that angle will rip the arm out. Right. It is what it is. It's what prevents me from doing squats. Cause 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.

So it dislocates. Oh yeah, it comes right out. Okay. So yeah, that's a, yeah, that's when your shoulder dislocates like that, that's a whole nother issue. Yeah. It is. Yeah.

It's why when I do triathlons, everyone's like, why are you so fast out of the gate with swimming? I was like, cause I have to get away from everybody because if not, my arms coming out. So the first 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's not fun. So always work out where you are. It just is what it is. 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 Flintstone vitamins and they were amazing or whatever that specific thing is.

Sure. Uh, so I might've just dated myself on that with the Flintstone vitamins reference. I grew up taking those too. Those were good. Those were good. They were tasty. They were tasty. Man, that'd been good for me, but they were tasty. Those were good. They were fine. They were tasty. They were tasty. Man, that'd been good for me, but they were tasty.

Right. Exactly. What are 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, 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 a 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 it. I don't talk about a lot because people are just like, oh, I thought you mean, what about the, like, no, w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w w fried my system a little bit. I'm just, need some help moving some things through. It's the nicest way I can say it. And then since I started eating, um, anything fermented, cause 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 non-negotiable. 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 that I know is not gonna be optimal, let's say, for blood lipids or like a really fatty meal or really sugary, like dessert or maybe a combination of both. Yeah, that's a game changer. And also there's, if we're talking about fat loss, you know, a lot of people in the past,

the hydroxy cut and the, 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 need to eat because I'm so wired. Right. But take, uh, take the fiber supplement. You can take, I like fiber men by Thorne 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 going to naturally eat less, fewer calories, right? So that's what we, cause you're, cause the whole thing is hunger management. In fact, the GLP-1 drugs that are so popular, those Zempix and all that at the, they do a lot of things, but at the fundamental level, 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 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 high blood sugar or high lipids, high cholesterol, high LDL cholesterol or apple lipid protein B. That's what it's like. Are there other, you mentioned you, you take supplements as well.

Sure. What are there certain supplements? I know you mentioned you, you take supplements as well. What are there certain supplements? I know you mentioned Thorne. I love their product. They're a great product line, 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 were not sleeping so great. So what I would do, glycinate or bisglycinate is the same thing. It's magnesium paired with the amino acid glycine. Magnesium helps a ton of different things, improves sleep and also glycine improves sleep as well. And I'll have people take magnesium glycinate or bis glycinate.

Uh, Thorin makes a good one that you just mix into some water and take it. Uh, that's what I would do if you needed added a lot of this is specific to someone's blood work though, right? Burbrane, for example, if I had a client with blood sugar issues and lipid issues, berberine hydrochloride would be something I would try with them along with the fiber. Glycine taken by itself. If someone had issues with blood pressure,

taurine, I think everybody should be taking creatine unless you have some sort of bad issue 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 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 the cognitive benefits of creatine, the mood benefits. It's small, but the three to five grams that most is recommended for like muscle growth. It's probably a little under dosed. 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 going to get is from getting lean and getting your VO two 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 have, I might've tried PRP first. It's cheaper, but it doesn't seem as effective. So you have to do more of them. And I did add anyway, I could keep talking. I love this stuff. Right. So if someone is, you know, what are your normal clients results? I guess is a question because there's, there's going to be people who are like, I'm coming in, I heard your stuff, this changes the ball game. What does my life look like 90 days from now? Yeah. We, 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 completely transform your body,

depending on how someone's schedule. It 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 if you work with me, I'll get you to the point where, like my client Trevor said,

who's a great testimonial on my website. He's like, man, I know what it's like to have a, 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. Great shape.

Everybody thought he was on TRT. So, um, he, he came in, he was I think 20% or no, no, maybe 18% body fat when he was first working with me. So I would say this, if you're working right now, if you're, because all of our clients, some, 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. If you're at a point where you're like, hey, I really like, I want to see what my body is capable of. I also want to prophylactically deal with some of this stuff. So, so again, Peter Attia, great, another person who's great, 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 really into the AI and all the craziness. So I like to tell people, where do you wanna 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, I, 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 it is. No one's getting out of this alive. And that's just how this works. What I wanted to have is when that time comes, I said to them, you know what? I did within reason everything I could so I can be at peace because 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 it, they drop their pants and they inject themselves all the time with insulin or anything else, or they can't stand up or they get blurry or whatever it is. It's quality of life versus quantity. And 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 going to be, well, it's going to be wall-y for me. I'm going to be in that chair and I'm going to be, well, it's going to be wall-y for me. I'm going to be in that chair and I'm going to

go on around and things are going to 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've heard with other things. How do people find you? How do they track you down?

What's the best way? Yeah. Go to legendarylivepodcast.com slash free. That's our masterclass. And, uh, if, if you want to see what we do in some of our before and after photos, we've got a ton of testimonials and hear more about what I do. That that's the place to go.

Right, man. I really appreciate that. Thank you so much for coming on. Absolutely Charles. Thanks for the opportunity and invite. That wraps up our eyeopening conversation with Ted Rice. We hope you found his no nonsense approach to health optimization as valuable as we did. A sincere thank you to Ted for sharing his wealth of experience training ultra-successful entrepreneurs and celebrities. His insights on

building a body that matches your ambitions are truly game-changing. To our listeners, your commitment to optimizing every aspect of your life, including your health, drives us to continue bringing you strategies from coaches who work with the world's highest performers. If you'd like to dive deeper into the protocols we discussed, we've prepared a companion guide summarizing Ted's key strategies, including his essential health tests, metabolic reset framework, and the truth about supplements that actually move the needle. You can access the companion guide at podcast.imcharlesschwarz.com. Remember, as Ted emphasized, your health is your most valuable asset, and the strategies that work for billionaires will work for you too.