Proven Podcast - Fitness Secrets of The Ultra Wealthy - Ted Ryce

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 https://provenpodcast.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.

Welcome to the proven podcast where it does not matter what you think, only what you can prove. Everyone thinks celebrity trainers just count reps and yell louder. Today's guest, Ted Rice, proves that's missing the real transformation happening behind closed doors. After training icons like Richard Branson, Ricky Martin, and Robert Downey Jr., Ted cracked the code on what actually works. The show starts now. All right, everybody, welcome back to the show. Ted, I'm really excited to have you on here. Yeah, man, really looking forward to it. Let's drop some bombs, some knowledge bombs.

We're going to change some stuff. 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 gah! So before we get into all of that, for the rare people who don't know you, give us a little bit of feedback. Who are you, where you're from? What have you done?

Yeah. Well, a lot of people know me from being a personal trainer to people like Richard Branson, Ricky Martin, Robert Downey Jr. in Miami Beach. but what I do now is I'm a health coach essentially. So I built on what I learned in personal training, have a podcast where I've done over 500 interviews with people in the health industry, learned a lot of things, also got checked on what I thought I knew as well.

And right now what I do is I help entrepreneurs and executives transform their bodies. So, but what I really do is I help them get to that next level in health because, and we can, I really want to get into this. I just had a conversation with a client right now and he's lost 20 pounds with me, but he has a history of heart disease in his family. Doesn't know his calcium score, which we can talk about what that is, hasn't had a CT angiogram. It's like so many successful people, they're, they just want to lose. lose some weight and don't realize like, look, man, you need to be ready for who you want to be

and what type of life you want to live when you're 80. So that's what I help people do. Right, because there's this whole conversation 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. You know, if you're just looking at the scale and that's the not the only number you're going by, that's just kind of bad 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 that out? You do a Dexas 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 ahead 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, 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 know, 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 toward it. Because so someone's sitting down and the only thing they've ever looked at is their scale.

and they're like, okay, well, I think I look kind of healthier. 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, you know, raw liver was a bit, whatever their goofy ass thing is. When they go, how much of the baseline test, you need these, no matter what, get your Dex score, get your scan, get your V-O-2 max, get, you know, what are the blood work things when they go in? Because most people, when we go see the doctors, we go to Quest or whoever else it is, they don't even know what to ask for. So what are the things they need to ask for? Yeah, well, you get it, you don't get a Dexas scan at your doctors. The doctor of the future, it will definitely be doing like a body fat assessment because a Dexas 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 likelihood. that you're going to have higher visceral fat, even if you're skinny, right? Like the skinny fat. So you want a Dexas 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, an in-body. It's called an in-body. It uses bioimpedance. I don't like that. But if you're in a bind and you can't find a Dexas scan, then you can do that.

But you really want a Dexas scan. So then the VOT2 Max, you'd find the same way. You just Google your city and VO2 Max test. But when it comes to blood work, it gets a little more complicated because I have clients. They're like, well, I just did blood work. I'm like, yeah, you have your fasting glucose. I'm going to give you an example to make this more real. I had a client. He gave me his blood work. I'm like, yeah, we need to do your blood work. And he's like, no, but I already have it. And, you know, the doctor said it was okay. And look, I want to be really clear, Charles. I don't pretend to be doctor. Okay. I don't have a medical degree. However, what I do is ask for what I think is basic stuff. So he had a history of diabetes. His mom was. 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.

Then we ran, and this is a super basic one, hemoglobin A1C. So fasting glucose is what you walked in, had your blood taken. What is your fasting glucose at that moment when you had your blood taken? Right. We want to know that. And we want to know your hemoglobin A1C, which is, again, it's a basic test. A lot of doctors run it. Some don't.

In this case, he didn't, right? And this is an entrepreneur. He's 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. Right. Because your red blood cells,

they die off in a few months and create more, et cetera. So it was pre-diabetic. It's 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.

And it's like he's, if, you have if you have and again this is not me saying this isn't controversial what i'm saying right now this is just basic like like you know you turn on a light switch lights come on type of stuff right not controversial if you have elevated blood sugar to the point where you're pre-diabetic it's damaging you right you should not have that much blood you shouldn't have your blood sugar should not be that high in fact that's the thing that we're kind of dealing with right now is is metabolic disfifes 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, apollipropotene-B. So most doctors, they'll get your total cholesterol, your HDL-Clacetorol, your LDL-Clestrall. we know now through research that apple lipoprotein B is like that thing it's it's what ldl cholesterol like it'll probably replace ldl cholesterol or may replace ldl cholesterol in the future as like oh this is the marker we need to know for heart disease and something called lpilittle a or lipoprotein a and it's it'll be a little a little a for example out of a client

his was 300. What does that mean? Well, it's a genetic risk factor. So heart disease is what's going to kill most of us, and we can talk about what we can do about that. However, some people have a much higher risk, and some people get heart disease a lot earlier in life. And like, I had a CT, I had a test on my heart of full workup, including a CT angiogram, where they inject you with contrast and take a picture of your heart. I don't have a test. I don't have a test. I don't have a test. I don't have any heart disease, right, despite some of my bad behavior in my teens, my 20s. But some people, they develop earlier. And so going back to the 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. And some people, a lot of people, have both elevated. And doctors won't test, or it's also genetic in nature. People who are South Asian and 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 pre-diabetes.

And once you cut over, once you go from pre-diabetes to diabetes, it's just you can't, it's not a reversible thing in that sense because they're always like, oh, you're diabetic, but you're in remission or whatever they say on it. If someone's like, oh, crap, I just found out that my A1C is 6.3 or 6.2 or whatever it is in that situation, and they're terrified now. What are the things that, the tangible things to do? because a lot of people will go, well, I'm just going to go straight carnivore. I'm going to get rid of carbs. I'm going to get rid of sugar. I'm going to get rid of this. I'm going to just, I'm not going to eat anymore.

I'm just going to drink water. They're going to do these unsustainable things. When your clients come into you, I'm guessing most, a lot of your clients in the 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 some of the things where you sit down and say, okay, I've got the data. I've run the test.

Your visceral fat is garbage. Your A1C is 62. six three, holy Christ, what are we, 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, you know, what's the medical? I have no idea. I don't even care, right? All I care is like, how do we change? But the way to solve it is to put it in remission or to, you know, get rid of it, whatever, is two things.

One, you need to exercise and build muscle. Why? Well, your muscles are full, well, let me put it like this. It's 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 fucking change your diet for people. Yeah.

Really hard. I've seen people do it when they get a bad diagnosis and they're like, okay, just tell me whatever. But for a lot of people who are, you know, if you want to not get to that point, start lifting weights first. Because exercise is the number one thing you can do for your health, for longevity. It's not diet. is 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, 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, or even pre-diabetic, If you have sugar, it will cause high, it's, it, you cannot, you're already not processing sugar well. It's going to cause problems for you, right? Because that high blood sugar, it'll circulate in your body, you'll destroy tissue. We know that, um, you know, beyond cholesterol is even worse to be like have, have, you know, metabolic dysfunction, diabetes, etc. So yeah, sugar is like pouring gasoline on the, fire, but it didn't start the fire. That's 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. in your new diabetes life. You've got to inject yourself and do all the things that 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 liquid diet so that you lose fat fast. Right?

And really interesting, even when they do these 500 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. It's just eating me. And 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 a 16 ounce ribby steak has like 1,500 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 hot. You can't get around that math. Right.

So if we know that you got us to add muscle mass, you got to do hit training, because it sounds like those are the two that you really, really enjoy as far as you're You know, anything that's going to build muscle mass, so lift heavy-ish. And then obviously, this isn't medical, you know, advice. We're just talking about stuff. So consult your doctor. So if they're going to lift heavy and they're going to do hit training, now we're going to talk about diet. Yeah.

And there's a lot of people, you know, just to say, because this makes sense for congruity here, can, if someone's pre-diabetic, what is the diet that you recommend? Where does it diet you've seen the best results with for your clients? Because obviously, you've been hired by clients who can afford. anybody and they've chosen to work with you. And these are, you know, these are entrepreneurs in our world. These are entrepreneurs who are in that decommission 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 buy P90X and no offense to Tony Horton.

Hi, Tony. You know, it's a great program if that's where you are. God bless it. But for the people who have already had a certain level success, you want a certain level percent. It's 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 want to do your test. This is broad information. You really want to work with someone one-on-one. I'm not taking that away. What I'm saying is, what is the diet that you've seen? Is there a specific one that you're like, yep, that's the best one? So far, that's rid of visceral fat faster than anything else. Yeah. And as far as like getting rid of visceral fat faster and 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. 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 called the phase one rapid fat loss diet, you know, for lack of diets.

It 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, but it's what my clients follow. they lose 4 to 6 pounds in a two-week time frame. And here's the thing. That's not that impressive because there's a ton of different approaches that could do that. But what's different about the phase one rapid fat loss system that I developed is that it helps.

Because most people, their issue is I'm hungry. How much longer do I have to do this for? I'm really hungry. But what we do, it keeps the calories low. It keeps hunger satiated. We also use supplements to help as well with satiation and just mood and that type of thing. And so people lose 4 to 6 pounds. Some of that, it's just in full transparency.

It's going to be water. 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 that's what I use. And people get rapid results. So, and then when they get into the, you know, as far as diets, is there some things, we always hear, you know, don't eat, don't eat ice cream, you know, some supplements are like, you know, why are you drinking your protein? Don't drink your protein. You know, you should go more Mediterranean or things of that nature. As you're going through those, have you seen ones? Because there's going to be some people who come across is that this is all they can afford, right? They're going to be a 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, because there are other people, because again, in,

no offense to anyone, the people were radically successful. They're just like, all right, we're done those in the pockets. 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 of the stuff that's actually proven in the diet. Is it more Mediterranean-based? You and I off-camera pooped on a couple other diets.

I'm not going to poop on them recording. I am not the dietitian. I'm not certified on this, but there are certain diets. variety's good. It should like a rainbow people. I'm just saying, Skittles don't count.

But going in that situation, is there certain diets you're like, listen, this is what it looks like. You really want to stick Mediterranean or pescatarian or other ones. There's the 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 want to do is none of the diets work if you're eating too many calories. And nutrition, and look, 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, if you have a belly, whatever you do, your belly should start to go away. The weight should start to come down. Or if you follow the advice, like you wouldn't have got your Dexas scan or, you know, if you were put into, if you're in a place where you can find one, that embody 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 decide if it's calorie, if the calories are in check, for example, if someone's listening to this and they're like, oh, hit the sugar, I don't believe you. Okay, cool. Follow the freaking diet. As long as the calories are in check and make sure you track them, by the way, if you're, uh, if you're, uh, If you're not seeing results, as long as you're losing weight, that's what matters. Because if you have a belly, you have visceral fat most likely. Everybody in the States is under exercised and under muscle for the most part. 100% for that, you know, except for like that 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 Bacalao, they pour olive oil 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 Mediterranean cool. Mediterranean is the 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'll do more for you. tracking 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 laws, you don't need to do it. Just freaking track what you're eating just for a week. And you're going to be blown away by some of the things. Because what we say or what people say, like, oh, well, I'm pretty hungry. Like, I barely eat. Like, you know, I barely eat. It's like, yeah, but that half a pint of Beninjeri 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 we use all this other stuff in. It's what sells. But I'm telling you, if you want to get away from the nonsense and the marketing and the madness, this is what really works. Gotcha. So we go through and, you know, you get your scans. You figure out what's going on. You identify, hey, you've got to get some calorie changes difference. You got to pay attention to it. And you're using my fitness pal, which is great. You're going to start heavy lifting. You're going to start doing some sort of hit training. That's the basic framework. Now let's get in. So that's the basics. So everyone's at home, there's your basics. Have fun. I wish you not about 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 testosterone or NAD or all. You're these other different things that are more advanced things that we're learning about and we as a species are coming across. What are some of the things that, you know, either you recommend 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 of Jerry's and I grew wings and I flew with them like, 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 where are the kind of the things that you have seen that has radically changed the ball game? Yeah, great question. I just want to do one thing. We talked about the hit training.

What I would recommend for people, I wouldn't start with hit training. I would start with steps. Most of us have a smart watch and aura ring, right, a garment, whatever. You can get a whoop or get a Fitbit if you want to wear your Rolex and, you know, or Patacquiv, however you roll. Like get your, get your, you know, FitBet. bit start tracking your steps that's what i would do i wouldn't just like well i did hit training because some dude on charles podcast said so although you should do that we can get into that because

that's the game changer what we can talk about that with t rt in a second but like that's what i would do track your steps most people most americans let's say 5 000 and less if you're you know that you are heading towards a health problem if you are 5 000 steps or less. You can just... What should they be at? Should they be at 10? Should they be at 15? Right. 10's the magic number, right? But it's, there's, there is some research on it now, but the story is kind of interesting. It came from marketing, from like some marketing campaign in Japan or something like that, right?

So 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 as 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 ramp it up. But what I do personally is I make sure I hit around 7 to 8,000 steps per day and I do more intense cardio on the side, which if you're if you're doing hit training, 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 40s or 50s or 60s, you start with walking first. So, so yeah. If you're going to get into hit training, since we come back to this, there's a lot of different ways and a lot of different flavors. Sure. Training. Where are some of the resources that you have found saying, hey, you know what, these are, these are good. This is like, you know, you talked about 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. There are things like that for hit training as well. Yeah.

Garmin will, so we talked to, I mentioned VOTMX. If you were just like, I'm too lazy. I don't care enough, not motivated. I'm not going to go to a lab and get my VOT max done. Right. Okay. Get a Garmin or a ring. I use an or a 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 aura 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 car man, 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 find the charts online and figure out your DOT Max from there.

Gotcha. So that's how you would figure out. What are some of the places you would go to, like, you were talking about Garmin has hit, maybe? Where are some of the resources that people can go to to to say, hey, this is what my hit program is? And then I do want to jump into the other stuff with the TRT and 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? Yeah.

Well, 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 V02 max. Gotcha. So just to be clear, you want to get it tested because you want to know. It's 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 hit training can you do to get for? We go to get good training. Like where's the programs for hit training? Like because I mean, most people have no idea. Yeah, sure. Like this is a tricky conversation, but I'll do my best.

So we know that there's, so there's 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 has the most research, backing it up, let's implement it with clients right away. Guess what? They fucking hate it.

I had a client tell me, he's like, I think I'm okay dying, living a few less years. Instead of this. But I got to keep up. I'd rather die than have to go do this again.

Yeah. Exactly. Can you believe that? And if you do it right, that's kind of like how you should feel in a way. But so you should want, yeah, absolutely. I'm a triathily. There's never a time when I'm on the run. There's never a time that I'm ever doing the run portion of a try.

So for those of you don't know, you swim, bike, run. That's how it is. So the swimming portion, you're basically blowing out your upper body. There's just no way 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 you're short. shoulders are already fried and you're trying to hold on to the bike.

And now you're blowing out your quads. It just, it is what it is. So by the time you get to the run, you already want to die. It's horrible. There's never been a time I've ever done a try that 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 horrible. It's not, it's not supposed to, like when you take a diet and they're like, oh, well, this doesn't take like ice cream. It's not supposed to. It's a fuel source. So having a reality check, because we are very spoiled. It's, there's a movie. Wally. I don't know if you've ever saw Wally.

Yeah. Exactly. And you see the people sitting around and their little mobile lazy boys and I'm like, oh my God, that's where we're going. Some of the stuff has to hurt. In order to get progress, there's going to be suffering. I'm sorry. It is what it is. You've got to get over yourselves. So going through these things, doing the Norwegian 4x4,

you just got to do it. I'm sorry. Asparagus doesn't taste good all the time. You've got to eat it instead of Ben of Jerry. Just deal with it. Suck it up a deal. I spent eight years in a hospice watching people die. Trust me, it's worse than, because people are 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 4x4. There's a lot of people who are, as they get successful, they have spent their youth and their time to make money. And now they're 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's stuff you've done. They're like, this changed my life. There's just nowhere around it.

This fundamentally changed who I have as a being. Yeah, well, in my case, I went and got stem cell injections down in Puerto Bayerta, 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 he didn't feel like he got a result.

It might be underdosed or improperly injected. So anyway, so that's why I mentioned the clinic. And, you know, 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 cells run? What does it normally cost for someone? It really depends on the place. Like there's the place in Panama where, you know, all the celebrities go. It's quite expensive. I don't even remember because I wasn't interested in going there. I ended up going to Josh because I had a mutual friend and entrepreneur. And the guy very

honestly, he's like, well, look, I 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 so when I necessarily like view as an expert, I'm like, take that with a grain of salt. Yeah, it's like people who want to become billionaires are

reading books written by people who aren't billionaires. 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 of the people who have gotten there. Not rocket science. I am with you 100. Like you shouldn't hire me. By the way, I think your triathlon is super cool in doing that stuff. And your VOTU max 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 you saying, there's these other things that's going on. How do I fix my fitness? How do I have an eye on it? Because if I went out, because everyone's been trying to push me to get an aura ring for 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, it's just going to order 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 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 aura ring is the best one to go with versus the Fitbit or anything else. Yeah. Fitbit's okay.

I like the ORA 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, because I got some clients, they're just like, never going to 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 is the best. I don't like some of the changes they made over time because I really feel like, and we can even get into this if you want, but I feel like longevity is,

has become such a business. And so it's really hard. It's like we want people to, because ORA, 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 keep it going, I get, I'm just, I don't know. I actually did know the CEO of ORA, but now it's a different person. Had a conversation. Anyway,

but, um, because I, really wanted to make a like some type of, I really like the product so much. I wanted to have them sponsor the show or something ended up not happening. But, but yeah,

they'd 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 ready to score. Then 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 O-R 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 said it?

You said it multiplies. It changed your life. Yeah. How did it change your life? What was different about it? What was the before and after? So my before was, you know, I was a lot of people think I was in sports and in high school. I kind of was, if you count weed smoking and skateboarding a sport.

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. Been in a few car accidents.

Also, Brazilian jiu-jitsu. Actually, you just got my black belt a few weeks ago here in Brazil. Also tough. 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 going to lead to having knee replacements and so on and so on and so on. So I wasn't doing squats. I wasn't doing deadlifts because I had a herniated disc in my back. And I got pain free. I didn't have surgery for any of this stuff. But I wasn't able to get back and like train jiu-jitsu or lift, you know, do squats and

deadlifts. And I used to deadlift 350, right, for reps. And then now I'm, you couldn't do it at all without having like a flare up and nerve pain down my leg. had some other things too. So I'm like after like, oh man, am I going to do this? 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, um, so anyway, I went there and I went just, I had a lot of shots, right? Tens of thousands of dollars worth of shots. I'm like, if I'm going to do this, I really want to see like what can happen. And I'll be honest with you, Charles. I was like, there's a good chance this shit ain't going to work, man. It's like, I don't believe, I think a lot of stuff is placebo. I think people are just not like they're, I think a lot of people are crazy. And, and, and, you know, And also, this is a fringe thing to do, right? It's a, I don't know the, you know, this outside my wheelhouse, but I, like, you can't get it done in the U.S., but then I heard that some changes happened and you could.

I don't know what this state is, but when I did it a year, year in change ago, I went there. And I was just like, after I did it? I had some regrets, to be honest. I was like, did I do the right thing? What about long-term consequences? I started getting online, looking at research. and, you know, there's some horror stories with stem cells. None of them are from joint injections, but there is 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, you know, can reach. I thought to Josh. Yeah. Yeah. Yeah. You did stem cells. That changed it. Yeah. What about the other things? You know, people are like, you know, here's TRT. Here's AD. Here is. You're. You know, you know, ADC. You know, there's all these different acronyms that most of the GenProb doesn't know is going to change things. That's going to create radical results. And as you age as males, your testosterone changes. So there's this, like, I've got resistance to getting injected with

testosterone. Kind of changes. So the average American or the average person has, you know, statistically with science, we have a drop off 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, we can, I love this conversation because it's so, guys are so crazy. Number one, the whole TRT thing, it started with pharmaceutical companies when they started putting on ads. And again, that sounds, I don't know for some people, they're like, yeah, evil pharmaceutical companies. I don't love pharmaceutical companies. They do provide some value so I don't hate them and probably the biggest break. throughs are going to come out of tech. Absolutely. Absolutely. It's not going to be like we're going to find the magic four by four V-O-2 Max routine. It's going to be with medical advances and gene editing and all this crazy stuff.

So anyway, it's 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. At a client, I can think his level was 500 nanograms per deciliter, which is like, it's not low. It's like middle normal. And he didn't, when I asked him about sexual function, there wasn't, you know, assuming he was being 100% honest.

He didn't have any issues. But the doctor he was seeing wanted to put him on TRT, which, It isn't TRT if you're not low. Low, depending on, because labs have different values with what the range is. Low is like 300, under 300 or 290 I've seen is low. And then high is 900 or 1,000, right? Something like that. So here's the thing.

His doctor wanted to put him on TRT. The guy wasn't, the guy was doing a little bit of lifting. was very sedentary, didn't have any issues, and it's just like, here's the thing. With TRT, it's not just you put a needle in your butt and like it just magically makes you better. It shrinks your testicles because it shuts down production of your natural testosterone. Again, everyone knows that. All the medical professionals know that. There's some concerns with like if you have heart disease, I mentioned a client.

with heart disease, there's issues with 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 going to say I'll never do it, but I'll say like, I ain't going to go there until I really feel like that need to. Right. So if your clients come to you and they have like kind of 500 below on their TRT scales. Yeah.

What are the ways that, because again, you've worked with some really impressive people. I'm sure they're like, hey, I want to, I'm sure none of your clients, let me be nice to them, have ever had any sexual dysfunction at any weight, whatever. I'm sure they're perfect and they have sex like guys. I am sure that whatever. So if they're coming here like, hey, listen, that client you've never had comes in since 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 da da. What are the ways and what are the results that you've been able to get doing, you know, what protocols to kind of change that ballgame? Yeah, and I want to, yeah, for sure. So it comes back to what we said, lose the fat.

The number one reason why we have like low tea, people talk about it 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. 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 when you, if I go out and get trashed, I have a few kipidinas, Brazilian cocktail, or just get trash.

My tea is going to go low. And my tea fluctuates just like normal at like normal people fluctuates throughout the day. Right. If I go a few days without sleeping well, my tea is going to be lower than if I had slept well. If you take testosterone, it is not testosterone you're taking. You're taking testosterone syponate or testosterone ananthanate. It is, it doesn't matter what you do. Your levels are the same all the time.

It 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'd 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 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 T or T. It's not the game changer. What I said earlier is the game changer. Lift weights to build muscle, get strong. Lose the belly, get lean, 20% body fat at least. If you're making money and you weren't over obese as a kid and even if you were, you can get down to 20% as like a standard. How frequently should some, one be training. I mean, we talked about daily, try to get your seven to ten steps in there, marketing or not marketing, get on there, get an error ring, get the My Fitness pal app, get that going in. But when you're talking about lifting, I know it, 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 conditioning, getting your V-O-2 max up. Because if you're not like you, Charles, where you're literally a triathlet or me who does this training all the time, 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 and you're feeling, 50s, 60s, right? The doing, implementing the type of training, like hit training specifically, but also

zone two, that's what's going to take you to the next level and make you feel like you're in your 20s again. TRT can be a bonus on that, I guess, but it's really the training that you're missing. So as far to answer your question about training, it really depends on the goal. when my client, let's say for clients who want to lose fat, I start them with four 30 minute sessions in the gym and a step count, like I said earlier. That's what I start them with. So what I do personally, which is more optimized, is I do two to three full body routines per week. I'll do one to two hit trainings per week. I'm including jiu-jitsu training and the hit training. because I max out my heart rate when I do that. But if I... If you're on the mat with someone,

you're going to max out your heart rate. There's just no weight. If you've ever done jujitsu, you're going to max out. Just deal with it. You're going to be sweaty. It's wonderful for it. It's not good for injuries,

but it's wonderful for your joints. No. No, it's a heart rate. I have a torn laborer on my left arm. And any time 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's what's prevented me from doing jujitsu is it just because if I, it's so if I, it's so bad that if I do this, for those of you're watching the video, if I just put my arm out to the right, um, if I do with my left arm, it comes right out.

It just, there's nothing there keeping it in. So, jiu-jitsu just doesn't work for me. So, yeah, I had to start, you gotta be careful with lifting too,

right? Yeah. Oh, yeah, how I train since, because I've had it since I was 13, 14 years old, I've had to change and really modify. Like,

I'd love to just be on machines. I mean, on, on just free weights. Absolutely not. I have to use the machine for stability because if not, right out. Just rip it out. Well, the good news is I used to preach that free weights or the way to go and machines are,

you know, not the way to go and not as good. And I think there's still a little bit argument to be made and maybe in motor learning perhaps or like, you know, but it doesn't matter. Use whatever equipment that doesn't injure. Whatever you can. Go to your level, right? If you've got, you know, you talk about you've been in multiple car accident. You've got a herniated disc.

I don't have that. I've got a blown-out laborer. It just is what it is. So I have to adjust the exercises I can do. Like there's an exercise where you put the bar and you just push the bar straight up behind your back. And that's how you, I can't do it because that angle will rip the arm out. Right. It's what it is what prevents me from doing squats because the way you hold it, if I put my arm too far back, it'll rip out a socket because I've done squats multiple times.

So it dislocates. Oh, yeah, it comes right out. Oh, okay. So, yeah, that's a, yeah, that's when you. your shoulder dislocates like that. That's a whole other issue. It's why when I do triathlons, everyone's like, why are you so fast out of the gate with swimming?

I was like, because I have to get away from everybody because if not, my arm's coming out. So the first, you know, minute and a half, I'm a dead sprint just to get away from everyone else. And then I'm like, okay, now I've got distance and I can survive because you get caught up with somebody. It's, it's not fun. So always work out where you are. It just is what it is.

So what are the things, you know, you talk about stem cells. 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. So I might have 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. It may not have 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'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 celium 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. And I don't talk about a lot because people were just like, I thought, you mean, what about the, like, no, this is what the research says. I take it every day. You do? I take Celiom Husk from Target. Every day, it's the sugar-free one.

It comes in an orange container every single day, not because I wanted the health benefits, but just because gut health-wise, I fried my system a little bit. I'm just, get some help moving some things through. It's a nicest way I can say it. And then since I started eating anything fermented because I have a real tough time with that I've been eating sauerkraut. That has reduced the need for the fiber for those reasons. But also I still just take the fiber every day.

It's just not 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 if I'm going to have a meal that I know is not going to be optimal, let's say, for blood lipids or like is a really fatty meal or really sugary like had dessert or maybe a combination of both yeah that's a game changer have and it also there's if we're talking about

fat loss um you know a lot of people in the past the hydroxy cut and the the uh 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 the fiber supplement. You can take, I like fibermen by Thorn, too, if you want, like, to try something a little bit fancier, but you can just take celium and have it before your meals, you're going to naturally eat less, fewer calories, right? So that's what we, because you're, because the whole thing is hunger management. In fact, the GLP1 drugs,

that are so popular, those Zimpics and all that, they do a lot of things, but at the fundamental level, if they make you less hungry so you eat less, that's all they do. And they're the biggest breakthrough ever, right? And all they do is they affect the part of your brain, the hypothalamus, and you're just less hungry, so you eat less. And that kind of causes other problems because you're under-eating protein and, right, not getting the nutrients sometimes, but you can lose muscle mass. But anyway, fiber is a way to manage your appetite and fuel full and improve your health, especially if you have high blood sugar or high lipids, high cholesterol, high LDL cholesterol, or apollipar protein B.

Are there other, you mentioned you take supplements as well. Sure. Are there certain supplements? I know you mentioned Thorne. I love their product. They're a great product on a really clean source. What are there certain supplements 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, magnesium glycinate or bisglycinate is the same thing. It's magnesium paired with the amino acid glycine. Magnesium helps a ton of different things, improve sleep, and also glycine improve sleep as well. and I'll have people take magnesium glyclycinate or bisglycinate. Thorne makes a good one that you just mix into some water and take it. That's what I would do if you need it added.

A lot of this is specific to someone's blood work though, right? Burbrine, for example, if I had a client with blood sugar issues and lipid issues, burbrine hydrochloride would be something I would try with them along with a fiber. glycine taken by itself. If someone had issues with blood pressure, touring, I think everybody should be taking creatine unless you have some sort of bad, 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 underdosed.

So I would do that. That's what I do personally. And then, yeah, what are some other things? The biggest thing that you're going to get is from getting lean and getting your VO2 max up. You want to feel like a superhuman? Yeah. And then if you have injuries, I went and got stem cells, but PRP is something that I would, after I read all this stuff later, I might have 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. So if someone is, you know, what are your normal client's results? I guess is a question because there's going to be people who are like, I'm coming in, I heard your stuff.

This changes the ballgame. What does my life look like 90 days from now? Yeah. We, uh, we get, we help people lose somewhere in the neighborhood of 15 to 20 pounds in 90 days. So that's like. a reset. The real honest truth is it probably takes close to a year to 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, 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 in a great shape.

Everybody thought he was on TRT. So 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, sometimes like, well, I already kind of know what to do. 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 again, Peter Attia, 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 going to do when you're 100 can be a bit of a stretch unless you're, you know, really into the AI and the, you know, all the craziness. So I like to tell people, where do you want to, what do you want to be doing when you're 80? Because if you keep doing what you're doing right now, this like, no, I'm doing pretty good. you probably won't make it to 80 because. Or if you do get there, you're going to be in a home. Exactly.

You're not going to have an ability to stand up. And it's, again, too many years sitting in a hospice watching people die. Exactly. And for me, it's always been what gets me to go is we're all going to get sick, period. This is what 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, you know what?

I did within reason everything I could so I can be a peace because I'm going to die. sooner or later, it happens to all of us, but saying, okay, the best quality of life I could have versus individuals, you talked about, do they drop their pants and they inject themselves all the time with insulin or anything else or they can't stand up or they get blurry or whatever it is. It's quality of life versus quantity. One of the arguments that I have all the time with people is the most valuable asset you have is your time. And I tell them, no, it's not.

There are individuals who had polio, who had a ton of time. They 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 Wally 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 appeared with other things. How do people find you? How do they track you down? What's the best?

best way. Yeah, go to legendary lifepodcast.com slash free. That's our masterclass. And 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's the place to go. All right. Man, I really appreciate it. Ted. Thank you so much for coming on. Absolutely, Charles. Thanks for the opportunity and invite. The data speaks louder than opinions. While everyone debates which

diet is best, Ted's clients lose 15 to 20 pounds in 90 days by tracking calories and lifting weights.