Mark Bell's Power Project - Habits That Will SPEED Up Your Metabolism (NEAT) - MBPP EP. 997

Episode Date: October 17, 2023

In episode 997, Mark Bell, Nsima Inyang, and Andrew Zaragoza discuss whether or not you can alter your NEAT and how to set up your environment to force you to move more.   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!   ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet!   ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box   ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM   ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori!   ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

We're going to talk about the subject of NEAT, non-exercise activity thermogenesis. Do you guys think you can artificially increase your NEAT? I'd say yes. If you can use your body in more ways when you're just moving about life, that long-term makes a difference. Those things just sort of become like subconscious. Exactly. The signal just goes off in my head like Like you've been sitting down for 15 minutes.

You need to get up. Like this is an emergency. I think you can set up your environment. Like these things I got off of Amazon and I have a set here and I have a set at home. It allows me to do things without really putting much thought into it. If you start to implement stuff, things will go from being conscious thought to subconscious thought. will go from being conscious thought to subconscious thought. Power Project family, we've had some amazing guests on this podcast like Kurt Angle, Tom Segura, Andrew Hooperman, and we want to be able to have more amazing guests on this podcast

and you can help it grow by leaving us a quick rating and review on Spotify and iTunes. If you're listening to the podcast, just go ahead and give us a review. Let us know how you dig it and help the podcast grow so we can keep growing with y'all and bring you amazing information. Enjoy the show. Porn headset. Yo. Yeah. I mean, wherever you guys want to start, we can. So you're talking to some of our, our youth, our barely legal employees here at Slingshot. Your child. Yeah. That makes it even more fun. Yeah. My son, yeah. He's over, he's 21, I think. No, he's not 21 yet, is he? He's not 20 yet.

Yo, nah, because like this- He's over 18. He's over 18. That's a start. He's legal. Is he legal-ish? I think so. Nah, we were talking about the future, man,

the future of porn. And you know that new Apple headset that's coming out? It's gonna be like $3,500, but you watch the demo and you're like, you're really in it. And there's this curiosity, you know that new apple headset that's coming out it's gonna be like 3500 but you watch the demo and you're like you're really in it and there's this curiosity you know like because you gotta watch some porn on here like you gotta see what it's like but the question is is will you be able to turn back from that experience is it like minecraft or is it like full-on like like roblox porn because so so far the VR that you're in

is kind of like, is very video game-ish. It's a little clunky. And you can get kind of lost in it. You can think that you're on like a bridge or whatever and get scared, but the graphics aren't amazing. But yeah,

once they're able to kind of make it more and more real and then maybe give it a feel. Nah. The thing is, because like there was an oculus andrew yeah people can already watch you know porn in their oculus headsets so like they have things where you're looking around and you're in the room and then the girl's right there so it's like an actress right that's amazing actress an actress but then oh that's cool right

dude watch this oh I'm gonna be so screwed dude Andrew you should fast forward to the part where the guy is like taking a picture

of his daughter with the headset on you're not gonna wanna do anything in real life anymore dude it would be tough it would be tough keep going nah he's looking at photos of his kid just keep going you'll tough it would be tough keep going now he's looking at photos

of his kid just keep going you'll see it's the part keep going keep going all right so now you're in it right yeah yeah keep going oh that'd be oh you'd be courtside right there right yeah okay okay keep going can really be trapped big time i've never watched this i don't know where the heck oh you gotta watch this after but there's a funny part where this guy's taking a picture of his kid and he has the headset on he's taking a video of an experience oh oh yes there's that people be able to have kind of made up avatars and everything else oh yeah that's definitely already here too yeah with like v chat and stuff. You can kind of just pretend to be anybody. I wonder if the experience is like you have sound and you get caught up in what you're doing.

I wonder how much the graphics of it actually matter, whether it looks like real life or not. It might not matter that much. Yeah. But, okay, so this is where it gets fun though if you hell of a commercial by the way it is I'm surprised you guys didn't see this it goes on for like eight minutes yeah this is a yeah I think that was the keynote or something but okay so nowadays they have those like you know those TPE sex dolls that are like they feel like real skin god this thing is not coming out of

here I'm gonna put this powder into my green juice but they have this this stuff this these dolls that feel like real skin as investor and all this stuff by the way we're talking about it it's early in the show tpe tpe doll thermoplastic elastic just type in tpe right you better blur your screen how are some of these things uh your porn addiction? Do they count? That's the thing. That's the thing. You know, like a drug addict who's like, ah, I still smoke weed a little bit here and there. But that's what I was talking about.

Are you allowed to have a sex doll? Or VR? That's the thing. Because I was thinking like, I have to see what this is like. I gotta understand. Doesn't mean I gotta pull my dick out, but I just gotta see. But the thing is, is like, will I be able to see this and turn back?

Cause it's going to be good. It's got to be ridiculous. It's like having a peanut butter chocolate chip cookie right in front of you. I don't think, you know, I don't think it's going to work out great. So no, what I was saying is like,

there's going to be guys who have their headset on and now they feel like this chick. And then there's AI where you're going to have porn that like the girl says your name and she's like, Andrew, well, yeah, daddy, Andrew, whip it out. And then you're going to have this doll on top of you where you're gonna have porn that like the girl says your name and she's like daddy well yeah daddy andrew whip it out and then you're gonna have this doll on top of you while you're naked on your couch just going back and forth where you feel like it's real and your brain thinks it's real and you're just that is wild you're done and the thing can say whatever

you want so i could talk about how big it is and everything yeah awesome yeah really pump up your ego such a great podcaster. I know. I listened to that podcast yesterday. The production was so good. Puts you right over the top. Every time. Let me ask you this. Do you guys think this will be overall good or bad for society?

Oh, man. I don't know. The movements in technology seem like they help, but they seem like they always get perverted right away, too. And then there's, I mean, people talk about a lot of bad that has come from the Internet, but the Internet has created a lot of wealth for a lot of people, but I don't even know if that's good. I don't know how good or bad that is. like a lot of people, but I don't even know if that's good. I don't know how good or bad that is. It's created a lot of currency and a lot of capitalism here in the United States, but some people don't think that's great. Other people, like I enjoy it.

People can go off my website and they can order stuff. And so the internet and social media has been a huge bonus, a huge plus. There have been a lot of crypto millionaires. Yeah. Right? But the thing I wonder is overall, I think generally if you're a guy, okay, you probably don't want to watch a crazy amount of porn,

but there are guys out there who it's like, maybe they just don't feel like being social. They don't want to talk to women. They'd rather just be alone. But at least this gives them a semblance of skin contact and some simulated sex right yeah i just think if like you have momentum going in that direction maybe you're like okay i'm too busy because i got my like entrepreneurial side of things going and that's taking off or

whatever and i'll have time for a relationship or somebody that i can actually put time into so in that case maybe it'll be good but I also think momentum goes the other way. And if somebody can't get with somebody and now all of a sudden they don't need to and they're getting that satisfaction that way. Whenever they want. And it's exactly what they want. It's all after. That's all. Yeah, disconnection from more stuff is probably not great.

You know, people need to spend more time probably connected to things rather than disconnected, connected to society. And but, you know, Facebook and Instagram and these things that have come about. I do think that for some people that have been shy and that maybe aren't outgoing and don't do the best job of meeting new people and stuff, maybe it's been kind of good for some of them. Like it can't all be bad, right? There's groups. You could have a group in Facebook and stuff like that and communicate with all kinds of people from all over the place. Share videos and pictures and whatever. stuff like that and communicate with all kinds of people from all over the place share videos and pictures and like whatever and not all of that is pornographic and not all of that is always

um you know like foul play i guess you'd say yeah something to think about so wait will you watch virtual society yeah when you have your vr headset at home are you gonna just like see what it's like i don't I don't think I could you don't think you could no I don't think I could I don't think it'd be a good idea me neither I don't think I don't think I should mess with anything like that we podcast the next day guys I I don't know if I can come podcast yeah the next day after that guys I don't know if I can come podcast today yeah think about how lost in like a video game you can get yeah you know you can kind of disappear for like Yeah, think about how lost in like a video game you can get. Yeah.

You know, you can kind of disappear for like a few weeks when you have a really good video game. But with this stuff, you might disappear forever. That'd be the ultimate vanishing act. Yeah. I think we have a topic for today. Well, neat. Oh, yeah. It's real neat.

Yeah, how neat can it be? We're going to talk about the subject of neat. Oh, yeah. It's real neat. Yeah, how neat can it be? We're going to talk about the subject of neat. We've heard some people talking about it recently. We've been wanting to talk about this subject for a little bit. We heard Lane Norton on Andrew Huberman's podcast, Huberman, Huberman Says, and what Huberman says goes. So we're going to talk about that today because non-exercise activity, thermogenesis, is a thing that can help boost increased. Can you increase your NEET, or are you just the kind of person that fidgets and uses your hands when you talk, and you pace back and forth, and so on? So, we're gonna dive into that topic for today. Before we play the clip, I have a question for you. Just the shortest answer possible.

Do you guys think you can artificially increase your NEET? I personally do think you can. I won't explain why, but we'll get into it. But do you guys think you can or not? I'd say yes. I would I won't explain why, but we'll get into it. But do you guys think you can or not? I'd say yes. I would go with yes. Yeah, absolutely. Okay. All right.

Let's get into this clip. Let's do it. And physical activity is essentially two parts. There's exercise, which is kind of your purposeful movements. Like you go out for a walk, you do a training session, whatever. Any purposeful activity. And then you have what's called NEAT, which is non-exercise activity thermogenesis, which I think is actually really cool. It's fascinating. Yeah, it is. So it's, I was actually hanging out with somebody last night

and I was noticing them and they, they were fidgeting their feet and their fingers. And I said, you know, have you always like been pretty lean? And they were like, yeah, I never really had a problem maintaining leanness. And when you look at the obese resistant phenotype, people think they have high BMR or, you know, they exercise a lot. And really what it seems to be is neat. They tend to, if they overeat they just spontaneously increase their physical activity now people get neat confused i've heard people say well i'm going to go out for a walk to get my need up that's not neat neat is not something you can consciously modify what you're doing there if it's purposeful it's exercise so for example if i'm, if I'm waving around my hands, if I'm tapping my feet, if I'm whatever, that's neat. But, you know, trying to like get yourself, well, I'm just going to tap

my foot more. Well, now if I'm consciously having to do this, then my focus, I mean, you, you know how the brain works very hard to do. You know, you don't really do two things at once. You kind of switch quickly between tasks. Right. Can I quickly ask, was the person that you're referring to our friend Ben Bruno? No, no. He is fidgety too. Yeah, Ben Bruno is kind of ectomorph looking and a very strong guy who trains a lot of people down in Los Angeles. And they're kind of talking about whether he's a fidgety person. A lot of times you do see that with individuals that are skinnier or leaner. You'll see that they kind of move around a lot.

I do agree with what Lane's saying where he's saying that if it's intentional, then maybe at first it doesn't end up in the category of neat. at first, it doesn't end up in the category of neat, but I think over time it can end up in that category because it can become part of just what you do and how you are and who you are. I know for myself, um, you know, having gone from being 330 pounds and being kind of like intentionally lethargic as a power lifter, uh, conserving energy purposely, uh, to lift the most amount of weight. Um, even like intentionally not participating in activities, like helping people move. Sorry guys. I got it. Yeah. Like all that kind of stuff. Like, no, like I would figure out a way out of a lot of these things. Can't do do that cardio today, guys. I'm bulking. Yeah, exactly. So there was a lot of stuff that I like pushed off,

but now being a person that is like running and stuff, I would say that my, so running isn't necessarily neat and maybe some of the activities that I have inserted into my life, maybe they're not neat, but I have intentionally, even just on a plane, on the drive,

I've intentionally had a giant makeover of a bunch of stuff, like my mindset and a lot of other things. But when it comes to the physical side, I will fidget my feet. I will say, oh, I should move my toes around because I know it's healthy for me. I will have to consciously think about it.

But every once in a while, I'm like, holy shit, I'm just like sitting here for no reason, wiggling my toes around. And that wasn't something that I really did before. So it started out as a conscious thought of I should move more. It's healthy for me to move my toes around more. It's healthy for me to do this. It's healthy for me to move my toes around more. It's healthy for me to do this. It's healthy for me to get up when I'm on the plane and stuff. But now the signal just goes off in my head. Like you've been sitting down for 15 minutes. You need to get up. Like this

is an emergency. You need to like move around. So I might be on a five or six hour flight. I'm getting up and down and I'm, you know'm stretching and moving the entire time. So I do think over time you can have it be just something that you just go to. Yeah. I also think that, as you mentioned with your toes, that's probably not something that you were doing before you started working on the foot stuff. Right. Because your feet have gotten stronger, but not just that, you've now gained the ability to individually activate all these different things that you didn't formally have a connection to with your brain. Before, when you're wearing normal closed-toe box shoes and your feet aren't as active, your feet are usually stiff.

It's almost like if your hands were in mittens all the time, you probably wouldn't move your fingers as much, right? So now, because you have more activity in your toes you are now moving your toes more and even like the mats that we stand on we're like we're podcasting we're working but you got a thing on your hand right now you're working your extensors of your yeah and i mean if we're talking what lane's mentioning there he's like he'd probably say okay well you're exercising but you know having this thing under my feet that's like the rock mat that foes like makes me move a little bit more because now i'm more connected to my feet that's causing me to move without thinking about moving i'm not thinking about doing all this but also if somebody is in an office if they have something that they can put their foot on i think kelly streck calls this the captain morgan pose this is from supple leopard

right um you can have something that you can put your foot on. So when you're standing around, you're working, okay, now you put your foot up, you're changing positions. Or if you're sitting on the ground working, there are certain positions that you'll sit in for a little bit and then your body will get uncomfortable. And then you will move into another seated position, kind of like Kador talked about. And while you're just sitting there,

whether you're watching TV or working on something or reading, your body's now moving into all these other positions to get you comfortable. That's not on purpose. That's because your body's like move. It's sending the signal. That's an increased need. Put stuff in your way. Put shit in your way so it's super convenient, like it's hyper convenient.

You have a slant board in your living room, and every time you walk past it, those kind of dip pushup things that you have in the gym. I was like, that is such a great signal and reminder of how great pushups are. Whereas like, I don't want to get down on the ground and bang up. You know, you can make an excuse for it. But to have those kind of dip bars there's you're not going all the way to the ground it's a little easier to get to easier to get in position it actually feels really good it ends up kind of stretching the shoulders so as much as you can try to put in your way uh and you're you're going to over a period of time increase the amount of movement that you're doing yeah like um when i'm wearing paloovas so So they're a five-toe shoe. And so like down here on my, like the bottom of my chair,

I'm like going through each foot with, or each toe, not really thinking about it. I'm just trying to get some space in between each toe. I wasn't doing that before when I wasn't wearing these shoes. So again, setting myself up just to do it for fun. And it's almost like, you know, in school when I'm not paying attention and I'm like just twiddling my like pencil around and stuff, I would just do that because it was just something I did. Yeah. It wasn't like me, like I'm going to exercise, you know, just trying to pass time. So it's almost like what I'm doing right now with my feet, but it's because I have these shoes on.

Yeah. That's why I think it's like, even though I get what they're saying by you can't artificially increase your need, that's something that you do without thinking about it. Like you mentioned, I think you can set up your environment. Like these things I got off of Amazon and I have a set here and I have a set at home. Um, and I carry this little, a fucking Tiana called it a purse, carry this bag around me. Um, so I can just pull out this shit and just like, like I have a ball, little ball gripper thing that I'll just pull out and just squeeze every now and then. Because again, it's just like, it allows me to do things without really putting much thought into it. But artificially, I'm moving a little bit more than I used to. I'm doing more things than I used to. And something like this, this finger extensor thing, I do this type of stuff every single day.

And I do think that this is something that like everybody can do. It's going to benefit your grip. It's going to benefit like the strength of your hands. And that's something as far as longevity is concerned, it's going to be super beneficial as you get older, but it's something that most people don't usually work on in the gym. Sometimes maybe they'll grab a plate and do the plate pinches or some shit, but something like this is so cheap and it's so beneficial. I do a lot of stuff like this when I'm driving. I'll just open up my palms, move my wrist around a little bit. I've been moving my back around. Even when I'm driving, I'll put the back support, I'll put that back,

and then I just kind of hold the wheel, and now you have to stabilize. It sounds kind of funny. It sounds silly but like you'll feel your hip flexors you'll feel your obliques, you'll feel your back what's amazing is when I was driving to Tahoe this weekend I didn't realize how short I make myself by like

just sitting in this position allowing the backrest to just support my body. I'm like blobbed out, you know, I'm like four inches shorter than I am. Like, let me just straighten my spine and reorganize and bring my chest up. And I found myself like breathing better. Um, am I burning more calories by supporting my own body weight? Like, of course I am. And then plus, you're driving. And as silly as it might sound, you're going around turns,

and you're especially going to Tahoe. It's really windy. And there is a little bit of extra activity going on. So I think wherever you can, if you can kind of think about it, try to burn those calories. I do agree and disagree with Lane on this topic. I do understand what he's saying, because all of us have tried to help people before.

And sometimes we do scratch our heads and we're like, that guy is a construction worker. Like, how do you get into this spot? Like, how does he have an extra 60 pounds on him? Like, in terms of activity, like, it doesn't really seem like this guy needs any more activity. This guy does a lot every day but when you're starting to embark on an exercise or a nutrition fitness journey it's not really a matter of of what you're currently doing because your body's so used to that my wife and i have talked about this because my wife is a swimmer. And sometimes some of her friends want to lose weight and they're like, man, I'm swimming and I'm just not losing. Well, swimming is not new for you. It's already what you're doing. So you're not really increasing your activity, nor would you be increasing your neat in that particular situation.

you're neat in that particular situation. Uh, this is a automatic for your body. And sometimes when you become efficient at it, uh, the more efficiency that you have, the less calories you're going to start to burn in certain situations, maybe in jujitsu class, as you get better at it, it gets easier and easier to do some of the moves and some of the stuff. And you're not winded nearly as much. Your heart rate's not going to 180 anymore. Same thing with like running as an activity. So the activities that you have now, it's not like they're not a positive. They're still a huge positive. They're still a huge net positive because they're not new or novel. It may be more difficult for those things to have an impact on your health and fitness journey. But over time, if you start to implement these small things, like just imagine if you went on one, let's just say

one, because like people get tied up with not doing two or three, let's say you did one 10 minute walk every day. You do one 10 minute walk every day. is it going to make a huge difference in a year maybe not but is it going to make a difference in three years like in three years it has to calculate out to something something as minute as chewing gum i think gum is like 30 calories an hour or something like that it sounds like a complete waste of time, but is if you implement that and you're walking and you're doing some other things and you're, you have a, like we have a, we've been standing this whole time that we've been podcasting for however many years, we're almost at a thousand episodes. Yeah. Like more calories have been burned here than on other

shows where they're sitting the entire time. We're better than you. Yeah. So over time, that has to kind of result in something. But I think the take home here is over time that if you start to implement stuff, that things will go from being conscious thought to subconscious thought. And even your diet is a huge part of that. Your nutrition is a huge part of that. Your nutrition is a huge part of that. And if you can get the nutrition side down,

you could worry about the activity side a little bit less. Power Project family, if you're trying to increase your muscle mass, if you're trying to lose body fat, if you're trying to stick to your nutrition plan, if you're trying to get fit, pretty much if there's anything you're trying to do for your health,

we know that sleep is the biggest determining factor to help you get from point A to point B. That's why we've been sleeping on 8C mattresses for probably more than two years now. And the main reason is the technology behind the Pod Pro. Now, the Pod Pro is like the Tesla of beds. It will change its temperature based off of how you're sleeping during the night. And if you have a partner that's sleeping on the other side, they can have their own temperature settings. We all sleep hot here, and I used to wake up in a puddle of my own sweat.

Gross. That doesn't happen anymore because of the Eight Sleep mattress, and I've been getting the best sleep of my life. Now, if you don't want to replace your mattress, you can just get the Pod Pro Cover, and you can put that over your current mattress to get all the benefits of Eight Sleep.

But if you also need to replace your old nasty mattress, you can get the Pod Pearl Cover and the Eight Sleep mattress. Andrew, how can they get it? Yes, you guys got to head over to eightsleep.com slash powerproject. And you guys will automatically receive $150 off of your order. Again, eightsleep.com slash powerproject. Links to them down in the description as well as the podcast show notes. In the span that you were just mentioning and explaining this right now, i'm pretty sure i've moved my foot from this to this about like four times i thought you're gonna say you farted seven times no no i've moved my but

eight times no dude like the thing is like i think just things can become much more different if you can change your environment i i understand that that there's some places where your work and there's nothing you can do about your environment. Maybe you have to sit at work. Maybe you don't have an option. But if you do, if you do, I think it's going to be massively beneficial if you can get yourself just standing and get yourself something to put on your feet and get yourself something to put your leg on. Because like one thing I've noticed as we've been doing the podcast like for years now there's times where i'm just like okay let me just after i've realized how beneficial balance is there's just

times where i'm just like standing on one foot while we're talking or standing on one foot while i'm listening to a guest and then i'll put my foot up and i'll just get into my hip a little bit and i'll move into these different because it's become, but it's not necessarily something that I'm telling myself, hey, do that. It's just like, at this point, I know I should do that. Just kind of like we were talking before this, and you mentioned like years ago, and I agree too. I used to think this, like, I used to kind of just think walking was dumb because I didn't move as much. 100%. Right?

I didn't like it. Me neither. Now I love it. It was 100%. Right? I didn't like it. Me neither. Now I love it. Now I actually will be, I'm frustrated unless I hit like a certain amount of steps in a day.

And I don't really mean that I look at my phone or I look at the apps to see the steps. And I'm like, oh man, I only got 4,000 steps and I wanted to get 10,000. I don't really care about that. I don't really even look at that. But I can tell. I can feel it. I can feel it. And it doesn't feel good i'm like man i'm

kind of antsy today like what's going on like what's different today than other days i'm like oh shit like if i don't move for the equivalent of like four or five miles every day then i'm not really that pumped i'm more excited when i have that amount of movement i actually think that um i think it goes for everybody. I don't think anybody gets a free pass on that. I think a human body, uh, between certain ages, um, a healthy human body is supposed to move approximately four or five miles every single day. And I don't really mean the steps. I just mean like four or five miles of some sort of, um, could be any activity that you're doing, but to mimic four to five miles

of movement. And when you don't, I think you don't feel good. Yeah. And I also don't think it's like, obviously as people get older, most people slow down. But I mean, I think as we've realized, it's not that you have to slow down. I think it's what tends to be happening is like, maybe passively, you know, your environment around you, the people around you, they just, most people stop doing certain things. And because most people stop, you stop. But we've seen so many examples of people that are older, like Mark Sisson, who we just had on the show,

Mike O'Hearn, there's many seniors who we know who they haven't stopped, right? Mark's 70. Mark's 70. You you know we talk about like sometimes 40 50 60 like oh it's not that old like we're trying to give people a benefit of the doubt when you're 70 that's fucking old mark is doing great though he's doing he's doing incredible we're podcasting i was just roasting him a little bit i love him though but he's doing great like that's what i want to be like, you know what I mean?

Same. And you don't have to stop. Driving with your car with the seat reclined that far is very dangerous. So just be careful. Don't get rear-ended because you'll get sent into outer space. Well, you had a self-driving vehicle. I know, but still, that's not controlling the guy behind him. That's true.

That's next year. Yeah. What happens to your NEAT if you get a really good night of sleep or you take like a bunch of caffeine? Oh, dude, you're right. Right? Yeah.

Now, when you take caffeine, you, I mean... Crate them. Crate them. Increase your... On that note, let me take a little sip. You're going to be more uh more

fired up but getting good sleep i mean you bring up a really excellent point um you can't make something out of nothing and you need ingredients there's ingredients that you need every day macronutrients micronutrients sleep hydration sunlight those are all things that can like give you energy um caffeine is interesting because it doesn that can like give you energy. Caffeine is interesting because it doesn't necessarily like give you energy, but it feels like it is something that helps you to release or unlock more energy. Kratom might be kind of in that same category. And there might be some other things that are kind of in that category. I just think if you were to think of your day-to-day

and you're starting to think about why you don't do certain things, some of this might sound funny, but when you get to be 330 pounds, all kinds of things change. Your belly's in the way of stuff, and it just gets to be harder to do certain things. In the way of what? Something like, yeah, getting in the way of everything. Luckily, I never had a huge distended belly.

I had a big gut, but I didn't have like a, you know, the power belly that goes way, way out. Luckily, I didn't get that one. But being 330 pounds, you don't even realize there's certain things that, at least for me, maybe somebody else might be more mobile or something that's 330 pounds. But for myself, you don't really realize there's certain things that you just don't do anymore. Obviously, like running wasn't anything I was going to do when I was younger. I played football and I did track and I ran and I did stuff like that. But there's a lot of little stuff.

There's a lot of neat that decreases. Oh, yeah. So he's talking about he doesn't really believe that you can increase your need. It'd be interesting to get his perspective on, do you think you could decrease your need? Because what happens in the case of like, let's take my mother, for example, who ended up with a walker and then the walker wasn't too much longer. I think she had the walker for three or four years before she died. She died from not having enough activity and from not being able to uh manage her nutrition that is um so you can definitely decrease it we can see that clearly

um you know the the old adage of people that are obese you know need to move more and eat less uh it's definitely a situation that they end up in. But they end up there because you kind of get locked in there because you're not eating properly, you're overeating. And you're also, at the same time, some of those individuals are malnourished, which sounds weird, but they're not eating the right food, so they don't have the correct nutrition. And then a lot of times people get so big,

I was in this category, where you can't sleep well anymore when you're 330 pounds like how bloated that face is dude you look like okay if if if you just gave mark a little bit of like undead paint he looks like he'd be like a a heavy zombie like one of those like big zombies from the you know the walking what was that video game um last of us you look like one of those big ones that from the you know, the walking what was that video game? Last of Us Look like one of those big ones that come after you Pressing so I was in a bench shirt. Okay, and like it was all hell broke loose

Your chest looks mad. That was uh, that was was amazing they were looking at a picture of me shaking hands with somebody that's not standing there i can't see anybody john cena and uh i remember we were backstage this is backstage at the olympia yeah and i was doing a bench press on the stage it was a lot of fun i bench pressed 800 pounds it was super cool uh but the olympia women they're um they just don't care they're like they're changing and they they're just like right in front of us yeah and i'm like sitting in a chair i usually would try to sit by myself i like to kind of be by myself for a little bit i just look up and these girls are like they're naked in the room that i'm in naked like

wait naked naked naked naked like they're just taking stuff off and changing and i'm just kind of like sitting there like in a daze you know and uh one of my friends trustin he walks in and he's like oh god he goes holy shit and like the girls like turn around and ruined it i was like oh my god and he comes over to me he's like holy shit and i'm like yeah i'm like can you believe the hamstrings and calves on these girls he's and he smacks me in the back of the head he's like you fucking meathead he's like their tits are out he's like they're naked and you're talking about their hamstring and calf development i love how wholesome you were man you're like wow you have great hamstrings and calves. That's amazing work.

And Dresden's like titties. Yeah. That's awesome, dude. Oh, my God. But, hey, no, going back to the point you brought up, what you mentioned is a really great point because, like, this, not just gaining weight, but this can be applied to people who lift. When you lift and you lose mobility or you lose the ability to move into certain ranges, you just kind of passively stop trying to move into those ranges, right? And because now, since you're not doing that,

you're not going to want to even sit on the ground. Just as an example that everyone can relate to. Yeah. You drop something on the ground first thing in the morning. Are you going to pick it up? Or are you just going to wait a little while until later? But there's people that it's going to be hard.

They might have to use, I'm not trying to make fun of or laugh at, but sometimes people are older. Sometimes people have injuries. They might have to literally try to think of some other way to get whatever object is that they dropped off the ground. What I was going to mention is that when I was heavier, it was harder to like wash my feet and stuff. And so at a certain point you're like, ah, the soap gets down there anyway. So I'm not even going to bother to like reach down and scrub my feet.

It does though. But that's, it does, it sure does. But that's one more area that you're not, you're not moving. So you don't even think about like, that's moving down and washing your feet is like a calorie burn and it's extra movement. And there's things that happen in your day to day. And me being 46, it'd be 47 this year. Let's go like just losing tiny bits of like eyesight over a couple years. And then all of a sudden you're like oh my

god you can't read certain shit on your phone you can't see things the same way as fucking everybody else and you're like oh my god like what kind of what has happened here but i would say that your movement can erode too and you have to really pay attention to it because as obvious as like you know going down towards your feet and scrubbing them when you're injured, like if one of us hurt our back or one of us had like a pretty serious injury, things do get limited and you, and you don't do those things, but it's only for a couple of days and you normally go back to it. But what happens when you go to go back to that thing and it's just, you're not able to really move the way that you used to. Yeah. You know,

it kind of reminds me of, um, remember when David White came for the first time and showed us that coil, right? Now, I didn't understand what he was talking about because I couldn't do it enough to feel it. I'm like, what are they showing us? But I remember after doing that, because there was like flexion and then rotating back and feeling all of that activate, for the next days i was just doing everything i could to access that because i

realized i'm not really accessing that much right like i you threw when when lifting you're usually just lifting everything neutral you're not really coiled right and even in jujitsu you don't really get coiled but once i started accessing accessing, then I'm like, wow, I really want to start getting in there. And when you, when you, it just like the feet, when you start accessing the feet, when you gain connection to the feet, naturally, like you're noticing this, Andrew, you just want to move your toes a little bit more. So it all comes down to, as you lose weight, you get in better shape. You start doing more things, you start moving a little bit more. But now how can we figure out ways to access parts of our body that maybe we weren't

before because when you gain that ability you're going to passively just start doing more and moving more uh what's our buddy david date movement day movement by david david turin movement by david uh watch that dude move around you know that clip i sent you guys yesterday i don't know if you can pull it up. Oh, we should pull it up. He moves around like what? He moves around like a little kid. You know, because his strength to weight ratio is really good, and he's mobile, and he feels good. So imagine how much, if you can watch this video, imagine if you had the ability to do some of the things that this guy did, you would be very encouraged to move around a lot.

We should just play the video. Yeah, you should play the video. Yeah, let's just restart it. It's a good one. Really valuable for people. Sure, let's do this. Maybe if I do that. And there's still no sound. You've got to click the thing, right?

If you can't climb, how do you expect to escape the bad guys? Next, the ability to fall and land, preferably without dying. I mostly say that because dying doesn't sound all that fun. And next, the ability to slip without injuring yourself. And if you do have an injury, you should have the ability to, with your healthy leg, get all the way back up. You know, in case the zombie apocalypse happens. How do you expect to have a happy life if you can't even jump for joy? That's so sad.

So you should be able to jump. And lastly, you should be able to sprint and recover without losing your breath for the next 30 minutes or so. One day you're going to run for the last time in your life. You might not even know that that's the last time. Stay flexy. Why did he hit us with that darkness at the end it's like the whole video is like cheery and jump and whatever and one day you might run for the last time and then yeah just like a big dark cloud comes over top of them some thunder and lightning jesus david um running is a great example you know i mentioned like not getting down to like scrub your feet maybe for some people that Some thunder and lightning. Jesus, David. Running is a great example.

I mentioned not getting down to scrub your feet. Maybe for some people that just never happens. They don't have to ever think about certain things like that that they lose abilities on. But a lot of people can relate. There's probably a lot of people listening right now that they're no longer playing a sport. And maybe it's been a year since they've run. Maybe it's been two years. Maybe it's been five years, maybe it's been 10 years. And I think one of the things that prevents us sometimes from doing something so simple as some form of running is that we think that we have to run a certain distance or a certain speed. Like you think, you know, as a kid,

I think it's like fun to run, you know, with your child, Andrew, like he just bouncing up and down on the couch. We should play that clip if you don't mind showing people that because that was awesome where he's bouncing up and down on the couch. But that feels good when you're that age. But as you get older, some of these things, if you haven't been practicing them, they'll feel shitty. And so that's why on the show we try to encourage you as much as possible, just please don't lose some of these things. If you have good mobility through your hips and your hamstrings and shoulders, figure out ways to keep some of that.

Stay up to date on that kind of stuff. Make sure that you're still moving because eventually, if you're not doing the movement, if you're not doing the movement if you're not doing some of these things you might start to lose it and then you're going to start to lose some strength you're going to start to have all the quote-unquote normal things that happen to older people are all going to happen to you and i think it's easy to if you look at family members you look at like you think of your uncle when you're like when you're 12 at family members you look at like you think of your uncle when you're like when you're 12 uh or other family members and you're like they're super old and as you get to be 13 14 15 like i'm never gonna look like that and then as you get older you start to maybe look a little bit like

that and you're like holy shit so i i'm not saying that that's the worst thing in the world because maybe your aunt or uncle or somebody, maybe they exercise and move around. Yeah, maybe they take care of themselves. But if they don't, you don't want to end up that way and you don't have to end up that way. Yeah. Power Project Family, we talk about beef and meat

all the time on the podcast. That's why we've partnered with Certified Piedmontese Beef. But did you know this? That 85% of all grass-fed, grass-finished beef in the United States is imported from other countries? 85%. But certified Piedmontese is made in the U.S. of A.

America. America. Fuck yeah. So, go ahead and get some of the best tasting, some of the leanest, some of the best beef from Piedmontese. Andrew, how can they get it? Absolutely. So, you guys can head over to cpbeef.com and check out enter promo code power to save 25 off your entire order and if your order is 150 or more you get free two-day shipping again cpbeef.com links to them down in the description as well as the podcast show notes fuck yeah there we go he's working on the calves working on the legs bouncing on the couch oh there we go

yeah so if he's watching tv andrew watching the 49ers too i don't know why it's doing this but that's skipping around yeah it's being weird what if i do it like this it's being weird sorry anyway my son if he's watching tv he's doing this the whole time and it's cool at our house because i don't care i've been wanting to throw the couches out anyways but he does it other you know his grandparents house it's like oh i was like sorry guys this is just what he does but like we'll go for a walk and you know it's like about a 15 minute walk around like the entire block. Yeah. We'll try to put him in the stroller, but he gets out of it pretty quickly because he just doesn't want to be in it.

We're walking. He's running the whole time. And he'll catch up to something that he finds interesting, and then he like messes with it. And he's like, all right, I'm bored. And he starts running again. And it's like I have to go at like a pretty fast clip just to keep up with him because I don't want him to dart out into the street which you know he just darts any direction and just if that happens to be when a car's coming that you know worst thing can happen so i have to stay close to him and it's like it's not not like impossible like it's not really hard for me but i can't just like cruise you know like

i can't be on my phone and you know messing around like i have to be watching him and walking really fast so we'll do that and we'll get home and all of us are like happy to be home like let me take a little like a sit down or something and he's just like already on the couch jumping and i'm like dude and he won't do it for 10 seconds he won't do it for 20 seconds he won't do it for 30 seconds he just does it non-stop he'll take a little break like as in like oh let me change the whatever cartoon or whatever it is yeah and then he's back to jumping again it just non-stop it's the coolest thing ever because i'm like i can't even jump rope for like 15 seconds without being out of breath and he's just

mouth is closed because he's usually eating something and so he's just like nasal breathing jumping the whole time and i'm like you, you're going to be a freaking savage. Like, this is exciting. It's really cool. Yeah. That's awesome. You know, cause a lot, you know, kids, they, I think they're doing that movement to get stronger.

I think they seek that movement to get stronger and then they happen to enjoy it as well. My brother was telling me this morning that kids, they produce a protein. I forget exactly what it's called, but they produce a protein that tends to downregulate as you get older. And it's something that encourages them. Even when they fall, it encourages them to get back up. It encourages them to move around more. I'll actually look it up so that we have a little information on it. That's really... It's fascinating's fascinating yeah that makes sense because like even like so he'll um i'll

see if i could pull up the picture but like he'll do like a handstand it's like he'll be on his feet he'll do a handstand kick his legs up and land hard on his knees over and over and over and his like his shins and his knees are all bruised up and he does it again and again the next day yeah and i'm just in my head i'm like oh yeah i can't even take one of those right now without like okay i gotta you know check everything okay all right cool let's not do that again for a while and he's just over like every day i'm like dude i don't so what you just said makes sense because he just doesn't want to slow down it's called gdnf and it gives you courage and courage from a fall and courage from uh probably like almost like messing up or something like

that so i mean it's not that adults don't produce gdnf right it's just what do adults produce i think it starts to decline over time maybe but maybe it declines over time because you're not moving so maybe it's something that has to do with uh more with movement as you guys are kind of looking some of that up i think neat should also be looked at like this i think it's called a non-exercise activity thermogenesis but it should also be neat could also be looked at as um non-eating activity thermogenesis. So if you can, if you can find activities that you enjoy and entertainment that you enjoy amongst friends, that isn't always eating, that isn't always such a calorie bomb. Or if there is eating, I like, you know, what Andrew does, like he, when he goes to

family gatherings, he brings healthy food, but you don't't bring you don't bring uh healthy food that's like gross right you're not bringing stuff it's stuff that other people eat right yeah absolutely every time like i said like it's one of my favorite things to do is you're not bringing like a tuna salad or something weird that no one cares about and yeah a bunch of like um flavorless like i'm not what people would call like rabbit food right yeah like fat-free potato chips or something no no it's usually something that people have no idea that it's like a high protein you know variant of what they're normally used to and then nobody complains nobody says a damn thing until somebody asks how did you make this and then i'll say like there's actually no like sugar in there it's actually low

calorie and high protein oh okay so that's why it tastes a little different okay and I'm like but you ate the whole fucking thing I don't think there was a problem with it right you're just a little bit uncomfortable with something being a little healthy why is it that people have a discomfort when it comes to I have no clue like you mentioned this thing about like so i'm not gonna mention who but someone like not liking the quest uh cheez-its yeah and because they found out they were healthy i'm like why is it they were good and then once you found out they were quest cheez-its you're like yeah what why why had i put those things in a bowl with no label on it no label that says high protein that they would have been

eating them until you know till some of the you know how those like health foods can why am i so gassy oh yeah exactly yeah that's what i'm yeah that's what i mean but it's like it would have got to that point and nobody would have batted an eye yeah but because oh it's it's one of those things okay no i'm okay like but you haven't even like okay fine yeah yeah why is it uncool sometimes to like care about your body weight to like manage your body weight i think it's uncool to be out of control with your body weight like that's just something that um and unfortunately you know it just could lead to negative health outcomes so i mean you don't have to get as crazy as we do with it

but that's a cool picture i'm trying to get it to us it was on the screen i know but once i get away from the screen let me see if it it'll stay up okay cool let me let me ask you guys this is what the kiddo does is he just does a handstand and then he just falls right to his knees and he's getting better and better at it to where he can like stay balanced on his hands longer especially if it's not towards the end of the night where he's tired yeah so he's yeah he's getting it let me ask you guys this what are some things that like when you look back years ago um what are some things that you've noticed that maybe you passively do now that you didn't do in the past like one thing that i noticed for myself is now and it's every single day and now it's just habit. But in the past, I never used to just move my back around so much.

Like I'm like when I wake up in the morning, I'll be like, okay, let me just get in the back right there. Let me get right there. And throughout the day, I'm always like fucking I'm just moving my fucking spine so much more than I ever did in the past. And it's not something that I'm doing because like I'm trying to do it. I'm just doing it because it just feels good to get into those spots because I have access. Right. What are some of the things that you guys do that like you just didn't do before? I think there's like endless amounts of shit that has changed for me. I didn't used to like walking. And then I would say, um, nearly every day for a few years, I would walk a minimum of like four or five miles, oftentimes walking eight or ten miles. I did 100,000 steps with Ryan Soper where we walked for 50 miles.

You guys are crazy. You know, I've done all kinds of stuff, but walking was a thing that i just didn't really like i didn't enjoy it um and then now i think just movement is it's i mean maybe it sounds meat-heady to say but it's like everything to me it's really important i really i don't think i necessarily need it and i'm gonna like crack you know like, uh, I don't necessarily need like, uh, necessarily need particular exercise because I'm, you know, I'm going to have a melt down. Uh, I don't feel that way, but it just makes me feel better. It just makes me feel good. Um, and I, and I like it. I like, um, I don't always like to push into stuff hard and sweat

and all that. Like I'm just like anybody else. I don't always like to push into stuff hard and sweat and all that. Like I'm just like anybody else. I don't always like the initial idea of that every single time. But once I get there, I'm like, this is exactly what I was looking for. Like, this is exactly what I needed. And I know, you know, before we start the podcast, we used to normally move around a little bit. And then now it's like we move around more and now it's, it's like a prerequisite before we, uh, podcast where people come in and, um, you know, they see us kind of moving around and, uh, hopefully they, uh, jump in with us. Cause we're, we're going to spend a half an hour at least uh regardless of kind of who it is of moving around because we just feel that it's super important i also think it's

important for the guests to see like this is this is what we love to do you know we're we don't just talk about it we actually do it and we really love it and it's all the way to the point where in sema a lot of times you'll say hold on on, I just got to knock this out. And you might do a couple things with the sled or you might balance on something or throw the kettlebells around for a few minutes. But I think those things are really important. It's like, let me, you're moving around, but you're like, let me get my mind right. You know, now once I moved around, now I can be more enthusiastic and we can have a better podcast. Yeah.

Along the same lines, the micro dosing of workouts now, like before I used to think I had to get like an hour session in or else it was pointless. Now it's like, okay, well shit, I'm doing something every day. So the, you know, the movement hygiene, all of that is like all being incorporated every single day.

But something else also is just like sitting on the floor, you know, like I've been doing that for a little while now, but more recently, like that's been like the that's that stuck around a lot and makes a lot of sense and it's also one of those things that you can do anywhere yeah you might stand out in certain areas and i don't know you do kind of get the attention and i'm not an attention seeker and i'm not trying to do that but like if i'm at a parent's house, in-law's house, whoever it may be.

Maybe even the airport. Yeah, so that's what I was meaning. I've sat down in doctor's offices and stuff, like in the waiting room and stuff, and people walk by and it's like, no, okay. But again, at families' houses or something, there's floor everywhere. I don't have to sit on the couch.

And then it's funny because there's plenty of places to sit down. Like, oh, why don't you have a seat the couch and then you know and it's it's funny because like there's plenty of places to sit down like oh why don't you have a seat like no we're good and then the cool thing now is with my son like he's always throwing something at me so like we just play on the floor now yeah but yeah so like sitting on the floor is um what's great about it that i really really like is because it's like oh but it gets a little uncomfortable it's like yeah well that's cute to not be there anymore and like let's move around a little bit like so it's like oh but it gets a little uncomfortable it's like yeah well that's cue to not be there anymore and like let's move around a little bit like so it's kind of like that that switch position yeah exactly that's what the so it's like um you know we were talking about like cuz

I sit down during the podcast but like the second we're done I like to stand up or if I'm working on something here and it's like oh shit it's been like an hour like it's time to stand up when you're on the floor you get those reminders way quicker and it's it's just like it you know we're talking about neat and stuff it's like well you have no no choice other than to move like you're forced to we talked to countless professionals on the podcast about the importance of having strong feet and chances are that wearing narrow toe box shoes has weakened your feet and your toes don't function the way they should sucks bro yeah that's why we've partnered with Paloova. And they're the first casual, wide-toe box, five-finger shoe

that you can wear running, in the gym, literally anywhere. But the benefit of these shoes is that as you stick your feet in and your little toesy-woesies start to get a little bit of spacey-waseys, your feet will start to function the way they should because your toes will slowly start to widen out and your feet will no longer be this blubby little cast that they probably are right now. Andrew, how can we get them? Yeah, time to spread them cheeks. I mean, toes. Head over to paluva.com slash power project.

That's P-E-L-U-V-A dot com slash power project. Now check out enter promo code power project 15 to save 15% off. Again, that's at paloova.com slash powerproject. Links in the description as well as the podcast show notes. They got tons of them. Check them out. See if we can play maybe the rest of the clip. Ah, yeah. We also have a clip from Ben Greenfield.

I don't know if you, do you have access to that when it's in our notes on the Power Project or do you need me to send it to you? I'll look for it. Okay, cool. Lane looks extra jacked in this uh little steel he's flexing the entire time he's been crushing it man i mean he's still lifting some big ass weights he's still dead lifting over seven squatting six benching four something i think i mean oh he's in the fours now our thing is close to it oh i'll just give him four you can't just give four no i shouldn't do that what if we gave you four can we give you

can't give me four that's why i'm that's why i'm being i know that's why because you can't just give a motherfucker four 400 even did he get it 396 i don't know 386 it's 396 on I don't know. 386. It's 396 on sale. Here we go. And what's very interesting about NEAT is that seems to be the most modifiable. I mean, exercise is very modifiable because you can be intentional with that. But of BMR, TEF, and NEAT, NEAT seems to be far more modifiable. So even a body weight reduction of 10%, they've observed a decrease in NEAT of almost 500 calories. Pause. So that's interesting.

A decrease in body weight by 10%, he said, right? And then it decreases your NEAT. So one thing, okay, and this is... That's what he said, right? Yeah, this is what he said. So a decrease in body weight decreases need. I think that would be something that would be initial. Because when somebody drops, when somebody goes into a caloric deficit

and then they start losing weight, usually they continue eating in a deficit for a period, but they've lost weight and they're eating less food, there's going to be a general, they move a little bit less. But after some time, i think especially just like kind of seeing how like we've seen certain people who have lost a lot of weight and changed activity go about things i think that need could go up because these people will probably like we

mentioned have different access they're not feeling as heavy they have the ability to move more so there's a lot of things long-term that will probably change for that person. Short-term, I totally get it. I get why that happens. But long-term, I think, again, individual to individual, but I think many people will have an increased need by getting in better shape. This is part of the reason why I've taken such a long period of time to lose my weight. People ask, how long did it take? I don't know. I'm still working on it. It's like been a 10 or 12 year mission.

One of the reasons is I think that exactly what you said, you know, when you, by Lane Norton's definition and by the definition that they, that people often reference by definition, if you're losing weight, you're in a caloric deficit is what people say and other people argue back and forth but it's about right right you have less uh energy coming in more energy being burned in some capacity and so therefore the scale is going down if the scale is not going down then you're at maintenance calories that the scale is going up and obviously it can get a little more complicated than that but that's kind of the rules that we go by for now um but if you lose weight fast you know

i wonder like where that stat comes from those are always the interesting things that i i would like to know and learn more about like who are these individuals that they study what do they look like are these individuals that are lifting weights because that's a big factor because if you're increasing your muscle mass, you're going to be increasing your metabolism over time. But that's're gaining muscle. Like gaining muscle, you know, takes a long, takes a long time. So maybe, maybe that's like an exaggerated version, but I think that the way that you need to lose weight, I think the way that most people need to lose weight when they're trying to lose weight on a more permanent basis is it's like stealing sand from the beach. You need to do so one pail at a time. and that way nobody notices your body doesn't notice it doesn't register it's not enough for your body to to really need

uh more food more activity or less activity in this case so it's got to be done like very small and very incremental that's a hell of a visual it's like stealing sand from a beach that's i don't like that yeah i don't know if you've had a chance to look at this study and i'll send it to you maybe i'd be fun to do a kind of an online journal club about this there's a study that came out of university of houston recently having people do now this is a long period of time four hours a day of basically a soleus push-up. This is my favorite topic. And then they looked at a bunch of things about glucose metabolism and glucose clearance and insulin

levels. And they didn't conclude that people burned a ton of calories, but what they concluded was that blood sugar regulation improved greatly. Back to the soleus push-up, from what I remember, is that it increased your metabolic rate quite a bit. But one of the issues is that they didn't study that many people. And you're not just thumping your foot around. So people that kind of just flutter their foot, you're kind of taking advantage of momentum and you're just kind of wiggling your foot around. And it's not going to be as calorically dense as actually flexing your calves.

This is something I've been participating in ever since I heard that study because I'm like – See you at the desk. Yeah. Why not, right? I have no idea what it's going to do or not do, but why not? It's good for me for running. It's having different things in the way and around you and making fitness and nutrition easier. Do I or do we push it a little bit in terms of how all in we like to go?

Of course we do. It's kind of fun for us. I'm not expecting everybody else to follow suit. But some things are just so simple that it's like, why not just try this? Something like a toe spacer. Okay, toe spacers are great. But yeah, it's a little funky. Getting them on takes a moment.

What about getting paloovas? What about getting a shoe that helps you with the toe spacer? So there's a lot of things that when i look at them like something like a soleus push-up i'm like that doesn't cost me anything to do i just anytime i'm gonna sit down i'm gonna do a couple calf races so i try to implement it on a plane in my car wherever i can uh i don't think it's gonna have you're not gonna see people that walking around shredded like, Oh my God,

that's the, that's one of those a soleus pushup guys, you know? So it's not going to have that big of an impact, but shit, if it can burn calories and help clear some glucose, why not? This is the thing with your,

the soleus pushup. Now a part of you was telling yourself initially, okay, I'm going to just start doing this behind the podcast table. And then it progressed to now you're doing it almost everywhere. But remember when Alon came onto the show

and he was just like, you know, sometimes when I brush my teeth, I'll put my foot up or I'll close the door with my whatever. He's not joking. Like, he's really not. Like, I've started doing stuff like that too. Like, when I brush my teeth in the morning,

I put my foot up on the counter. I'll just like, just pulse. He'll like open a door or something with his foot or something? Yeah, like he'll use his foot and he'll like open a door. How cool. And then, yeah.

But the thing is, he's built the habit of just using his body in all these different ways that promote mobility. Because even though someone might be thinking, oh, that's fucking ridiculous or whatever. When he puts his foot up on a fucking table like that, and he's just moving around and brushing his teeth. That's a good motion. No, seriously.

It opens up the hips. But the thing is, is now, it's not something he thinks about doing. It's just the way he moves about life. And if you can use your body in more ways when you're just moving about life, that long-term makes a difference. Maybe not just today or not just tomorrow, but it turns into what you do. And then when that's what you do, yeah, you'll burn more calories, but then you'll just overall move better. It's almost like, I mean, it still helps to have some habits intact, but those things just sort of become like subconscious. Exactly. Not really thinking about them. And also you're not,

it's not anything you have to work that hard at you know some of these things that andrew's saying you know just get on the floor like who would think that getting on the floor would burn calories but it certainly burns more calories than just completely crashing on your couch you know so you're going to move like just what happens you know i want to know like what happens over the course of six months a year six years 10 years 12 years it's going to make a difference over time even something as simple as like uh not wanting to put your shoes on and slide you know getting in those slides or something in the morning or just stuffing your feet into your shoe um and sitting on the ground taking time to put your socks on what about a toe toe sock? I've been thinking about this lately.

I'm like, the toe sock is extra work. And sometimes I'm like, I don't really feel like messing with that stupid thing right now. But does that burn calories? Is that extra activity? It is. It's a small amount of extra activity, but it's extra. Yeah.

So you can play some of this by Ben Greenfield. Let's see what we've got. This guy is about as lean as they get benjamin greenfield i want to make sure that you understand a very important principle in exercise physiology it's called the neat principle it stands for non exercise activity thermogenesis and it's very interesting because what they found is that people who burn a lot of calories through small, not that intense, low level physical activities throughout the day tend to be very, very successful from the standpoint of staving off metabolic diseases, you know, chronic diseases like say diabetes or obesity or cancer or cardiovascular health, but then they also tend to keep weight off and stay lean year round with far greater ease than people who say sit for eight plus hours

during the day. I want to make sure that you understand a very simple enough. Um, you know, he just kind of stating some of the facts of, uh, what some of this can do for you. And I think we mentioned like so many variations of all these things that you can do. But like there's something about being an adult that for some reason it just throws a lot of stuff off. Like, for example, when you're a kid, you may not be on the basketball team, but you have no problem dribbling a basketball. You may not be on the baseball team. You got no problem throwing the ball to somebody else. You may not ever have a desire to, you might be 10 years old. You might not ever have a desire to be a football player, but you'll chuck a football around with a relative. For some reason, when we're older,

we just don't do any of that stuff. And people will say, oh, the gym's not for me. I think that's, you know, I would love for people to participate in some form of resistance training. I think it has a ton of benefits. But in terms of like living a strong, healthy life, I don't know how much lifting you actually need. I think if you were more open-minded to just a lot of movement, I don't know if movement by David, I don't know how much actual like lifting he does. He's in great shape, but like to me, that guy is going to have, I mean, he should have really great longevity. He seems extremely healthy. And maybe he's doing more like calisthenics and resistance through other means. But I don't think you have to be a gym person. I don't think you need four hours of gymming every

single week, you know, four days a week, one hour per every session. I think you can get away with, you know, saying, you know what, I'm going to play basketball with my son and his friends today, or I'm going to chuck a football around or I'm going to go for a long walk today. I'm going to maybe ruck, like maybe you can figure out ways to build some intensity into some of these things after you've been doing them for a while, because the intensity will be a factor as well. But I think some of this research is kind of showing you like that you don't need to really just destroy yourself to burn burn calories and to live a very healthy lifestyle it comes down to just it's changing your movement habits like any type of habit changes conscious and then it becomes unconscious and it's the same

thing with this just you change the way you go about living you change the way you go about sitting um get get yourself some little things like go on Amazon and just type in finger extensors. They have these, but there's tons of different ones. Get yourself some things you can grip on. Get yourself some toe spacers, maybe something to put at work, like a rock mat underneath your feet. And just change the environments around the places that you consistently go. You go to work, have some of these on your desk, have something on the bottom of your feet so that you actually now are paying attention to the bottom of your feet. Maybe have like a small doorstop slant board or something, have that at home, just set up your environment so that your environment breeds the want to move.

Right. And if that happens, then you're going to be, you will be working out every day to some extent. You'll have the stuff you do at the gym, but when you get home, you'll still be encouraged to do little things like this stuff. Like whenever I pick this up, I know I'm making the conscious decision to pick it up, but at this point, it's not like, it's just like, put it on, talk, do whatever, and it's just there now, right? This probably wouldn't be scientifically neat,

but it's not something that I'm... It's strengthening the hands, it's burning calories, but at the end of the day, it's not... It wouldn't be something that I'm it's it's strengthening the hands it's burning calories but at the end of the day it's not it wouldn't be something that i'm consciously like oh i gotta do my finger extensor exercise again right set yourself up for success yo yeah there's a compound effect right you do all these little things and they'll add up eventually dog yes you guys both have have gym kind of setups at the house, right? Like you got equipment and stuff around. I have stuff around as well.

And whatever ways you can get a hold of some of that stuff, hopefully it's stuff that you like. Don't try to force yourself to do stupid shit that you don't like, but try to get something that you know that you'll actually use. And maybe start low. start on a low level like just get the the david weck um rope flow comes to mind like that's just i mean david is so brilliant on so many different levels but to tell people hey don't even bother with jumping it's kind of great like yes it would be great if you worked your way into jumping and you worked your way into jumping rope,

but something that would deter someone from jumping rope is getting slapped by the rope a bunch of times. They're like, I'm good. Every time they look at it, they're like, man, I keep just whipping that thing on my frickin' legs every time. I never had a problem getting whipped by the rope. Like, right? It's just like,

why is getting whipped... You'll stop at a certain point when you get good enough. Makes you a better person. Maybe it's because I think of whipping as maybe like a positive reinforcement.

That's problematic. It's not good. Yeah. It's not good. He's jumping rope with a huge erection. Huge is the key word. Yeah.

You flatter me. But even something as easy as rope flow can be considered exercise. It's a really easy movement. It's not hard for people to do. It's something you can pick up. So there's tons of examples out. We gave you lots of examples. Maybe give us an idea of maybe some things that you guys did

and let us know if you agree or disagree with what we said versus what Lane said. Strength is never a weakness. Weakness is never a strength. Catch you guys later. Bye.