Live Like a Girl with Dr. Mindy Pelz - Best Ways to Exercise: A Variety Is Key for Health and Well-Being - With Tony Horton

Episode Date: August 15, 2022

For full show notes, resources mentioned, and transcripts, go to: www.drmindypelz.com/ep134/ To enroll in Dr. Mindy's Fasting membership, go to: resetacademy.drmindypelz.com In this episode, Tony reveals what we need to consider regarding fitness and exercise as we age.  Tony Horton has dedicated his life to helping others reach their full potential — in fitness, and in life. Now, that he is in his 60's, he feels better than ever, and his mission is to shatter the concept that we have to slow down because of our age. Tony embodies the idea of active aging — which means you can stay adventurous, active, and energized for as long as you want, with the right support. That's why he's carefully designed formulas to naturally boost your energy levels, support lean muscle development, and streamline your digestion. That way, nothing can hold you back from being your best self. Please see our medical disclaimer.

The reason why most people struggle is they end up, you know, getting bored, they end up plateauing or they get hurt. You know what I mean? So you're trying to avoid those three things at all costs. And if you can do that, then, you know, you're moving in the right track. Resetters, Dr. Mindy here. And I am on a mission to teach you just how powerful your body was built to be. This podcast is about giving you the power back and helping you believe in yourself again. Let's jump in.

on this episode of the resetter podcast i bring you tony horton now if you don't know to tony horton you are missing out because this man came up with an exercise program many years ago he said it was in 2004 called p90x so let me know if i have any other p90x fans out there and i can tell you from personal experience that at the time i was in my late 30s when this product came out. I was working out at a gym. I had a trainer. And what Tony did is he literally revolutionized home workouts. And P90X was a workout that you did every day for 90 days. And it was basically hit training mixed with cardio kickboxing, mixed with yoga. You name it. He had it in his workouts. And at the time, I was a little dubious of home.

workouts. I thought you had to go to a gym, you had to work out outside, you had to be with a trainer. I never thought that a couple of CDs that showed up at my front door could have such an impact on my fitness. But because of how Tony put this workout together mixed with what an entertaining guy he was and a whole lot of enthusiasm, as you will hear in this podcast, P90X changed my life. It became a community workout that many of my friends would come over and do. and it absolutely changed the way that we looked at not only home fitness, but we looked at short bouts of fitness. So this was truly an honor. I am a huge fan of Tony. So to be able to chat with him live was a really highlight, a huge highlight for me. But more importantly, you will see as you

go through listening to this episode, I really wanted to talk to him about what we need to think about when it comes to fitness as we age. So he has a new set of workouts coming out now called The Power of Four. And it's specifically aimed at those of us that are over 40. And so we talk about what trends in fitness need to change, how we need to change as we start to age, and how he's built that all into this new program. So this is not only an entertaining conversation because that's who Tony is, but those of you that are looking for a more elevated way to approach your workouts, you're trying to

to understand how often you should work out, what workouts you should do, do you need to work out, do you need to eat before a workout, what do you need to do recovery-wise? These are all conversations that Tony and I have. So I hope you, I always say this, but I really hope you enjoy this as much as I enjoyed interviewing Tony, but really I bring you a huge mentor of mine in the health world. And I am so excited to have not only had this conversation with him, but be able to bring it to you all. So I hope you love it. Enjoy. So let me just start off by thanking you not only for joining me here, but P90x changed my life. Do you hear people say that all the time? You know, oddly enough, yes. I'm still amazed by that. And I was in Seattle at a wedding.

my cousin got married and you know you're just walking through you know wherever and p90x you know i mean it's just crazy and then people want to have i mean the thing is old it was 2004 or something and it's still going strong and people are still doing it for the young teeth time and and you know if it ain't broke don't fix it it's just common sense exercises and and and a plan you know you find your purpose i'll hand you the plan and you can get busy and you'll do all right with that program and i mean I've learned a lot since and done some other things since, but, but, you know, it'd probably be about eight moves I'd take out at P90X, but overall it was all pretty good. Oh, what are the eight moves you'd take out?

Dye bomber pushups probably wouldn't do that one. Yeah. It could be really problematic on people's shoulders. It's not for everybody. Okay. What else? Yeah, a couple of the moves in martial arts are a little twisty, a little tough on the, on the, on the, on the sciatic area. Yeah.

But for the most part, you know, I mean, if you're modifying, as we ask you to do, and we do that, I mean, there are people that were 100, 200 pounds overweight and lost it all doing P90X, just doing their thing their way, you know, sort of, you know, interpreting it to accommodate their skill level. And over time, you know, I mean, a lot of people became 120x and one year X. It was different for different folks, you know. But anybody who got past the second month started seeing something for sure. So that's exactly what I was going to tell you. happened to me and it was like my late 30s, I set out to do it for 90 days and I literally did it

every day for three years. I couldn't stop. I know, but I think a lot of us did it that way because you built in a recovery day and you built in yoga. Why do you think it was so like, why did we all love it so much? I mean, you, you were great, obviously. And you were funny. I learned to fall in love with the burpee from you. Oh. Well, I mean, it was a number of things. There was nothing else like it ever. And oddly enough, there hasn't really been anything since because everybody wants to do

their thing their way. And having been a jack of all trades and a master of none, I, and knowing that there were a lot of weak areas in my fitness, you know, my martial arts skills were terrible. My cardiovascular strength endurance wasn't great. You know what I mean? And those are things that I really worked on, you know, way before P90X. That's what I gave my clients. I was training Tom Petty and Billy Idol and Annie Lennox and Stephen couldn't help Stephen. And Bruce Springsteen and tried. And God bless them. And but you know what I mean? These are just like, oh, okay. Well, I'm pretty good at the weights and the pushups and the pullups. But I'm not good at these other things. I think it's important that we incorporate them because that really, you know, there's more muscle recruitment. There's more time under tension. And a lot of these things were skill-based, right? So it's not just, you know, these linear movements that you would do over and over again.

I'm going to do bench press. I'm going to do push-ups. I'm going to do, right, which is all part of it. But, you know, I mean, Aberperex was just sort of reinventing core work. And I've reinvented it five times since doing it different ways, you know. But and, and, you know, the sets were beautiful. The cast members were all miced up and funny and, you know, exchanging silliness with me. And then the sets were really beautiful and graphics and everything else.

I mean, we spent a lot of money. Beach Pottie spent a lot of money to make it really stand out. And then, of course, I brought my interesting flair to it. Yeah. Oh, yeah. I think it was entertainment plus working out perhaps, plus the result. I mean, that's why we kept doing it. We would, my kids were little at the time and we would have my girlfriends would come over and we would just do it in my living room. And then we'd sit and, you know, make salad and have lunch afterwards. It was like a thing. like P90X in my house in the morning was a thing. And there was definite entertainment values.

So super grateful for you and everything you did with that. Well, you know, you're in your layer there and you're doing your thing. We did something called Power 90 prior to that, which was sort of P90x light. And it seemed like the right thing to make at the time. And it did really well. And it was the reason why we were able to finance P90X. But, you know, P90X didn't do anything for the first year because everybody was intimidated by it. They would just look at this, you know, they were.

would look at this craziness. You know, there was never a program prior to P90X that had pull-ups in, at least not through an infomercial, maybe, you know, some of them, like in a book or something, or you can go to the library and do something, or something you learned in your college weightlifting class or whatever, or something you learned when you were an athlete, you know, growing up through junior high school and high school. But this was something that was being delivered on your TV and we're asking you to do all these things and you have to buy the stuff and you got to do pull-ups and push-ups and lunges

and everything else. And so that, you know, it was an anomaly at that point for sure. And it kind of still is to some degree. And then, you know, I've reinvented the wheel a little bit since, you know, with the P90X2 and P90X3 and 22 minute hardcore. And now my little, my little homegrown product, the Power 4. So. Yeah. Which I want to get into.

And I love what you're doing with the new Power of 4 because you're really honoring those of us that are aging. So we'll talk about that in a moment. But in between P90X and Power of Four, you also went through your own health hurdles. Can you talk a little bit about that and why you think that came about and how you got out of it? Well, none of it was easy. All of it was unexpected. And the way out was a long and winding road. Yeah.

For sure. I mean, I was dealing with some thing. I was going through some contract stuff with Beachbody. And, you know, 20-year run, my contract was up. I think it was my third or fourth one in the course of 20 years. And I was kind of a shocked and appalled at the offer. I just like, wow, 20 years of service. You know, I made everybody rich.

And you're not paying me anymore. Like, you know, I know what Tom Brady did when they did that for the Patriots. He left and won a Super Bowl somewhere else. So, and that's how I felt. I just felt like, wow, this is not cool. At the same time, I had some friends that were at the biggest shooting. and that was a horror story. They all came out okay, but, you know, they're traumatized for life.

I mean, they truly are. I mean, people are getting picked off next to them and stuff. And then Tom Petty dies the next day. It was a guy I trained for 32 years. And then, you know, like, oh, I'm not going to work for beachbody anymore. And my, and one of my favorite friends and clients has passed away. And friends of mine, close friends of mine are dodging bullets. And I was just like, man, oh, man.

So, you know, I'm sure my cortisol levels were through the roof. My adrenal glands were fried. and I just wasn't, I wasn't meditating at the time. I wasn't using anything to really help mitigate the, the angst that I was dealing with. So, you know, I've just had some friends over for a little party, and I felt this, you know, excruciating pain on the right side of my head. And I thought, oh, my God, this is, this is terrible. And then kind of a burning sensation.

And then I started, you know, I didn't really notice the herpes zuster, which is what it's called, it's basically shingles. And it was in my ear. And if you're going to get it, you don't want it there because there's, you know, all these nerves that affect your sight and your taste and your smell and your balance. And they are all getting fried and it was brutal. And within a week, you know, I couldn't walk. I had Bell's palsy.

I couldn't eat, couldn't drive, it couldn't work out, couldn't work for anybody. And it was, and it went on like that for several months. Justin Bieber is going through it now, I guess. I don't know how badly, but, you know, he was prognosis. He has the Bell's palsy. Mine was terrible. I mean, my face was completely deformed. And, you know, I mean, I just, I couldn't walk in a straight line. It was really tough. And, you know, trials and tribulations over the course of many months. And after about a year, I was normalish, at least from the outside looking in, but I was still dealing with balance issues and taste and smelling issues and all kinds of other things. And, you know, what happens is with Ramsey Hunt syndrome is that eventually the sores heel, like any kind of, any kind of shingles, you can have them on your neck or your back or your

shoulders or your torso or wherever people get it get it. But when it goes away on other parts of your body, you can deal with life again. I was still, because the nerves that it affected inside of my brain were still not healed. And so I was still having tasting issues. I mean, I could smell secondhand smoke that didn't exist. That was weird. And worst of all was the balance. I mean, now I had something called bilateral vestibular hypofunction. So it's like vertigo. Vertigo is kind of like this where hypofunction, it's just a it feels like you've got Parkinson's in your brain and it would come and go depending on how much sleep or how much hydration or kind of nutrition or whether I was you know taking my you know eating getting rid of certain elements and you know getting this inflammation down in my

digestive system and all there was just so many so many kings horses and so many kingsmen and so many you know auto rhino laryngologists and yeah god it was just endless and you know here it is almost five it'll be five years in october and i'm kind of normal now i mean i still have the these little bouts of balance issues. But it's been a long, long haul. But after the year, I just said, like, hey, you know, my balance isn't great. Some other issues aren't great. But I have to, you know, I have to go back to work. And so you kind of fake it to you make it. And now I don't have to fake it so much. Yeah. You know, we call that tipping your bucket when all of a sudden there's so much either emotional or chemical or physical stress that whatever's been lying

underneath there, it just all, like the bucket gets tipped over and all the symptoms show up and all the toxins show up and now it starts to trigger, you know, genetics that lead to autoimmune conditions. And the hardest part that I've seen for people is that there's no one way out. There's probably like a thousand things you did in that five years, I would think. Well, you know, it was, you know, going, going to an endocrinologist nutritionist and saying, hey, what's going on? Oh, I have a leaky gut. I have leaky brain. Oh, what the heck is that? You know what I mean? Who knew that my digestive tract was leaking poo into my body and creating all this inflammation everywhere? And so I got that worked out. And I, you know, for, I did all kinds of blood work.

So there was no sesame seeds, no onions, no white rice, no tomatoes, no, no, no dairy, no corn, no wheat, no soy. You know what I mean? So, I mean, I was eating pretty clean before, but it got crazy clean after that. And then very fortunately, I met with these folks who are manufacturing my supplement line. This is the power for this different. Mine is called Power Life. And so just kind of filling in some gaps nutritionally with a product that we created called Foundation 4, there's probiotics, prebiotics, tons of magnesium, sun fiber, two servings of vegetables, just to kind of get my gut working again.

And then we had the protein powder because I had, you know, I was so emaciated at that point, I lost 25 pounds. So we learned about HMB and vitamin D3 and mixing that in with some high quality plant and weigh protein. And I was just doing that twice a day. Plus, I was starting to try to work out again. I mean, it's your balance is off. Like running on a treadmill, I had to hold on. It was just crazy.

You know, you get in a bike because I could sit there and hold on running. Look at that drunk guy. Running through the woods, you know. I mean, my first gig was in Las Vegas and I walked into a, because it's such a visual thing. this bilateral stuff. You walk into Vegas and it's just lights and people and dinging and donging. And I'm using my carry-on rollaway as a sort of a as a walker to get through the casino. And you had to do what you had to do to sort of survive, you know.

But, you know, little by little, you know, I adapted. I mean, I had a great history with exercise and diet. And I really cleaned up the diet. I've been vegan for a year and almost a year and a half now. And that's done wonders for me. all my blood work is great. My cholesterol down. My cholesterol's never been lower.

And my, my aches and pains are gone. I don't have shoulder issues anymore. I have a little sciatica that I'm getting over with it. That's, you know, your basic rehab there. But knees, I don't need PRP and synviscan my knees anymore.

It's just crazy. Like, oh, wow, because I'm eating tomatoes. I mean, I don't know. You know, I just, I'll try anything at once. And if it works, I'll keep doing it.

And so far, so good. So, you know, and now I'm not, what I say, I'm my strongest, but I'm pretty dang strong. It's fun. I just turned 64.

Wow. Yeah, I feel good. You look great for 64. That's impressive. You know, there's a lot of people listening that are, you know, overachiever, worker outers. And when you hit that place where your body can't do what it used to be able to do, that messes with your mind.

Did you have any like mental strategies? You talked about meditation, but as your health was coming back, I mean, this is the core of who you are is you're the you're the P90x guy. How did you mentally work with getting your not being able to perform in your workouts at the level that you used to be able to perform at? Well, a lot of it had to do with the people that I was surrounding myself with. I mean, you know, there was a long period there where, you know, I wasn't having people over. I couldn't even, you know, I couldn't even get down the stairs there for a couple months. And then finally, you know, when I was beginning to recover, I said, hey, everybody started coming back.

Because I work out, I mean, tonight there'll be about five or six people here tonight doing Plyometrics. And then tomorrow morning, there'll be about three or four. And then Friday, I got a couple of friends. And then Saturday, I go to a class. I do yoga. And then Sunday, I've got as many as 12 here. So it really is my tribe, as we say.

And it was those friends and my family and my sister, who I love and adore, who's a fitness freak like me, just kind of checking in with each other and working out with each other and keeping our expectations down and just being in the moment and doing our best. and forgetting the rest. You know what I mean? And then, you know, it's just being repetitive. It was a combination of being repetitive over the course of time coming out of that thing. Like this track in my progress, much like I did with P90, it's like, oh, how many reps there and how much range of motion here and how much weight and, you know, and always checking in on my flexibility and range of motion stuff because, you know, I mean, as I'm getting older, I don't want to start,

you know, if I feel good, I don't want to get hurt. Right. So that was part of it. And then, and then always adding in new things, you know, I was like, I love, being horrible at new stuff because I know that there's going to be tremendous gains through that process. So I added some ninja stuff. I had a ninja course put in the backyard, which I was terrible at. And of course, I have a 20 foot rope and a 17 foot rope and I have two different pegboards and always challenging myself to do stuff. And then, you know, I mean, when I was younger and I couldn't do something, I pretty much quit right away. And a few things I was okay at I would stick with. Like with skiing, I loved it so much and I wasn't very good, but I could at least get down the hill.

I started, you know, taking instruction and learning how to be a better skier and where my head should be and my hand should be and my, you know, and how to how to manipulate the snow so I could enjoy it more. But, you know, other things where I'm terrible at this, I quit, you know, and that just went away as I became a more sophisticated adult and I was reading a lot of personal development. There's a lot of books behind you. You know what I mean? Just keep showing. I mean, I'm reading Obstacles the Way by Ryan Holiday right now, which is a, just another reminder. There's a lot of things in there I already know, but it's just another nice reminder. minder. I'm reading Steve Martin's book too, born standing up. It's an autobiographical history of

where he was and how he was and his upbringing with his parents. And then all this, you know, 10 years struggle of trying to become a standup and how miserable it was. But he just did it anyway because he loved it. And that's what my recovery was like. It was like starting all over again. And I'm like, okay. I mean, this might take three months or four months for a year. But you know what I mean? If I can do an extra pullup on this day or a couple extra pushups or I can get around that pegboard where I couldn't do it two weeks ago, that's, that's gold. You know what I mean? Amazing.

It's keeping my expectations down and being in the moment and hanging out with cool folks I want to keep fighting a good fight. That's where I was, yeah. I actually think that idea right there, and I want to chat about the power of four because I feel like as we age, that's the mentality of fitness that we need to have. And in our younger years, we tend to just push on through, push on through. And there is that like when the pain shows up in a workout, those of us that have worked out a lot just know how to turn off the pain signals and the inner critic that's telling you to stop. But as you get older, and when you're in a situation like that, learning to pause and not push through it, I think is important for overall fitness.

Do you feel like that's the new strategy you have with the power of four and what you're seeing just with those of us who've followed you. early on in the years and now we're all modifying our workouts. Is that part of the new plan? I mean, it should be, I think, you know, I mean, that's what do your best and forget the rest is about. I mean, doing your best, that means you got to be checking in throughout the course of the workout. You know, how are you feeling right now on a scale of 1 to 10? Are you a 10 and dying and you feel like you're about to, you know, a tendon or a ligament or something's going to go? You know what I mean? And so, so that's just always kind of checking in, you know, setting some, you know, setting some goals. And if you don't achieve them, don't beat yourself up. I mean,

I think too many people are judging the process. And I think if you're just, if you're more in the moment, if you're more present and you have, you know, you have your basic agenda, whatever that workout is, whether it's a cardio workout or a plio or martial arts or body weight or weight training or hit training or, you know what I mean? Or even your, even even, even meditation. A lot of people get so up into their head with meditation. And I say, yeah, you're supposed to. That's, you know what I mean? It's not like, it's like I'm going to meditate right now. And it's just going to be, you're going to be a blank slate for the next 45 minutes. Your head's going to bounce around. You're going to be thinking thoughts and you just take a breath and you let it go and

they're going to come back in and that's all going to be okay. You know, if you understand that regardless of what you're doing and you're not overdoing it. And a lot of people, you know, that's the big thing. Like, you know, that's why trainers are so valuable, having somebody in the room who is certified knows what they're doing. They're checking your form. They're checking your breathing. They're seeing whether you're, you know, your face is going to turn purple. You know what I mean? Sometimes you're not paying close enough attention. And you think, you know, you know, you're supposed to be working this hard and you don't realize, oh, I'm 45, 50, 60 years old and this is how I end up getting hurt. And then you give, then, you know, then you do

the old I told you so. And it wasn't really, you know, just, it was because you weren't paying close enough attention. You were just, and a lot of people don't have enough history with it. Like, you know, you having done P90X for three years in a row, you're very intuitive now. You have, you have great instincts as to, you know, on this age, I maybe didn't sleep well last night. Maybe I had a couple of cocktails. You could put all the pieces together to go, yeah, going to be a 75% or today. I don't need to go 100%. You know, and when I, on my Sundays, you know, I've got a group here and we're climbing ropes and we're going around pegboards and it's very, very competitive. And so, you know, the night before I'm, you know, I'm going to bed at 10 o'clock

and I'm, you know, I don't drink alcohol anyway. But I'm preparing myself for the competition on Sunday. But then Monday is a cardio day, put the heart monitor on going through the motions. And if I have the energy, I'll go get after. And if you don't have the energy, perfect. You know what I mean? I'm not going to try to push, push myself. Most people just don't know that. And so they have to kind of figure it out for themselves. And that's why with a power of four, we have powering down and powering up. So when you're looking at the screen, just like with P90X, we had modifiers, right?

So powering down means that there's somebody over here on the left and they're not jumping as high. They're not going as deep. You know, if this is be smart here. This is where you might want to be the first three, four, five weeks. And then later on, you can kind of glance over at the person who's jumping through the roof or doing bunches of push-ups and lifting heavy weights. You know what I mean? It's just sort of understanding that it's a process and it takes time.

You know what I mean? And Rome wasn't built in a day and you've got to stop judging it. And you do your best and forget the rest and your best changes from day to day. I love that. I don't know if you know. I know I'm coming to talk hormones with your group, I think tomorrow. Tomorrow. But one of the things that happens with women over 40, specifically women,

is as estrogen goes down, the collagen production goes down. So as a 52-year-old woman, I've had to really change and vary my workouts on a weekly basis. Otherwise, if I do the same thing over and over again, I'm more prone to injury. Are you seeing that with women as well as they age, that they're just, if we're not varying it, and you're the king of variation, that's really one of the things that P90x, I think, brought to us, was that it was so different. And every day you were doing something different. But for the woman over 40, that's a real gift. So do you feel like you're seeing women in their 50s and 60s getting in better shape with less and more variation? Absolutely. You know, I think the reason why most people struggle or they can't stick with

anything long term, even if there are, there's a bunch of variety in, you know, in the mix, is they end up, you know, getting bored, they end up plateauing or they get hurt, you know what I mean? And so you're trying to avoid those three things at all costs. And if you can do that, then, you know, you're moving in the right track. The other thing is consistency and intensity. You know, I mean, I talk, consistency is everything. It's not like we show up to work three times a week and hope we're going to get paid. You know, I mean, like, oh, I'm going to skip sleep tonight.

No. You know, you know, I'm going to go on a four-day fast and just not do anything. You know, I mean, it really depends on the individual, too, of course. But, you know, whether you're male or female, some basic rules apply. Hydration is obviously very important. Getting decent sleep is very important. meditation on a semi-regular basis is super important. You know, nutritious, non-inflammatory foods is really important.

And it's less, intensity is important. You want to be able to track to see if you're getting better, but only in tiny little increments. You know what I mean? It's not like you're going to, for the first couple of weeks, you're going to do X. And then like on day 30, you're just going to start lifting the roof or jumping higher. It just has to be in tiny little increments over time.

That's really important as well. And I think if you stick to the variety and your sleep is great, your hydration is great, and you're staying off the alcohol and your non-inflammatory foods, whether it's pescatarian or veganism or vegetarianism or keto or whatever your thing is, and then you said something, you know, which is spot on when it comes to exercise, it's like doing the same things over and over again, expecting you're going to turn out fine without injury, which is just, that's rare. It's not going to happen. The same thing with food, you know, I mean, you got to be really consistent with your food.

And it's so funny. Like people say, I'm doing everything right. I'm doing everything that you're saying. And I'll go hang out with them a couple of days. And I watch their workouts and I see what they're eating. And I'm thinking, like a lot of people just, they don't live in the real world. They live in kind of a fantasy version of the world because they understand that regular exercise and super healthy eating and good sleep and all these things. It's, it's very rare that, very rare to do it all right.

Now, for me, you know, it's taken decades for me to get there. It took me decades to become a vegan. I mean, I always thought it was kind of not enough calories for me or not enough protein or whatever. And, you know, so I had all these disbeliefs that I hung on to that were slowing me down, preventing me from getting as fit and as strong as I can. And who would think that just plants were going to do the job, but it works for me. You know what I mean? And so you have to kind of, you can't be too pious about it.

You can't be too myopic about whatever you're doing. You've got to be open to change and open to new information and open to new exercise strategies and things. Like right now, I've been taking these gymnastics classes. Horrible. That's awesome. Like just a human two by four. I'm like a two by four meets some rebar surrounded with cement. You know what I mean?

Like the exercises are virtually impossible for me. And we're not doing, we're not doing, we're not tumbling. You know, the goal here is to kind of work on headstands and handstands and things like that. And really, it's all, every exercise is core work. You know what I mean? And it's not just crunches. It's, it's everything you can imagine. And that's the other thing, too.

I mean, anybody who's willing to constantly reinvent the wheel and try new things and be okay with being terrible at some stuff for a while, that's where the real change comes from. And, you know, I mean, and yoga and meditation and stretching are everything. You can't, you can't, if you really want to push pretty hard and challenge your body and try new things, a stiff body is just not going to, a tight stiff body. And a lot of people aren't the impression that they're just, I'm just tight. Well, you're tight because you're not. ever, ever, ever work on it. You skip the P90X yoga every single time for a run instead. You know what I mean? Or the stretch video. Yeah, like, you know, it's okay to be, it's okay to be

physically weak and it's okay and work really hard on it. It's okay to be cardiovascular, cardiovascularly out of condition and keep working on it. But if you're tight, that, that's it, I'm tight. I'm not going to work out. It's like, it doesn't make any sense to me. When I went to yoga for the first time, Down Dog was like climbing Everest. You know what I mean? It's like looking around the room and they all look so comfortable, you know what I mean? And I just, I look more like a human rectangle than down duck. And I just, I, me personally later in life, I just love being bad at things because I know there's a, there's going to be a fun little journey here as I get better. And that has to be the case. You just have to be okay with being, you know, not good at

certain things. And you just keep coming. I mean, it's an exercise has got to be a five to six days a week. If three days a week, you know, you might as well throw yourself down a set of stairs. It's the same general result because the four days off we're going to dominate the three days on. Interesting. Always. Okay. Talk about that for a second because, again, what P90X did and perhaps power of four does the same thing is you had us doing different things every day.

So and it was every day. So give us like a weak layout. What would you say one day, two days of cardio, one day of yoga, some strength training. And let's talk about it in context. of somebody who's like 50 and older. And up. Well, you know, I mean, P90X was very, very popular, but not that, not that many people finished it. You know what I mean? They got all them through. They got, oh, chest and back. That was a nightmare. Okay, pli with the next day. Box on shelf and closet. You know what

mean? And then like a year or you later, they go, dang it. I got to get that thing off the and then they would try it again. They get to day 30 and they would quit. So there's very few people who just bought it the next day and got busy, did 90 days. Because, you know, we're asking a lot of folks. You know, a lot of folks aren't used to working out six days a week, which is exactly what the power for was. But the concept of it, the philosophy of six days a week and the modifications, I mean, my friend Jeremy Yost, 380 pounds, fused right ankle, been overweight forever, you know, couldn't see his feet, his belly was so big. He marched in place, marched in place. Kathy McDonald, 125 pounds down, a 40-year-old mother of three kids, you know what I mean, with MS.

You know, still to this day, and this is back in, like, 06, still healthy, still fit, still going strong, just, you know, following those same, same concepts. So the idea here is, like, for example, P90X had 12 workouts, which nobody else had 12 workouts at the time. Power of four has 27. What? Yeah. And then there were 47 over the course of the pandemic when we had kept on having beta groups. kept on throwing in new routines. And every month you got a different routine. Every month, you got a different calendar. And so for the last three years, if you're doing the power of four,

there's a new calendar every month. There's a burn calendar. There's a build calendar. And there's other ones that are just all over the place because, you know, variety, variety, variety, mix it up, change it up, you know, give you those kind of always, you know, P90X, we called it muscle confusion, which was basically a made up turn. Jack Lane had this thing called periodization training, which is kind of like that. But yeah, and that's what it really has to be that way. And what we did differently with a power of four because we understand as popular as P90X was, a lot of people didn't do it all the way through or do whatever they gave it to this. They needed to come to my house.

I was doing it ever since. You were doing it. Yeah, because it made sense to you. So there's all these extra routines with a power of four. Plus we have powering down and we have powering up. So it's another terminology for modification. But you can see two different, very distinct ways in doing a certain thing. and then we have something that we put in almost all the workouts called stop options.

So some of the workouts are shorter. So we just, you know, like the morning yoga routine is 20 minutes. But then there's two other routines. One's called Power and Strength. The other one's called don't skip yoga because we had to do that, you know. Well name. Yeah, right? So we gave them three different yoga routines.

And so with the shorter one, you just try to hopefully get through 20 minutes of it, right? Because it's a great way to, excuse me, start the day with instead of maybe drinking a bucket of coffee or something. I'd rather use the human body, gravity, and oxygen getting into my blood first thing in the morning. I just feel more vibrant, more alive, more awake without having to use a source outside of myself. And, you know, I'll have an espresso once in a while when I'm in Seattle because you have to. It's a real. Of course, yes. But and so we have the power down part.

The stop options are like, let's say what a routine is 50 minutes long, you can stop at the 20 minute mark and the 40 minute mark. I'll even not big red letters, stop option if you want. And I'll say, all right, maybe you feel like. You got things to do and places to go and you're brand new and you're kind of pretty pooped out already. Bye, bye. Fast forward to the end to do the cool down. So we try to come up with as many excuse killers as possible. And, you know, there are people who have been now doing the power for close to three years. You know, all our beta folks, we had beta one, beta two and beta three.

And then we had like beta, they all had three months. And then we had a fourth month and a fifth month. I mean, you know, this pandemic, it just keeps going. So we're going to just keep, you know, giving you a more. more months. And that's the whole idea. You know, I mean, you can lead a horse to water. I can give you as much information as I have. But oddly enough, the vast majority of the power of four officiados or customers were women. And, you know, they kind of felt like, oh, you're speaking to me. Oh, are you showing me? Oh, I can stop here. Oh, I, you know, I've wanted to stop in the past,

but there were no stop options. And I always felt guilty when I did. And I thought, I'm not going to get the results now. And then like you're telling me, it's okay to do that. Yeah, because 20 minutes is a hell of a lot better than zero minutes. You know what I mean? And the next time you go, you know, I'm going to push past a 20 minute mark and maybe I'll go to the 40 minute mark next time, you know. And so. Yeah. Yeah. So do you still believe, the other thing I think P90X did is that you didn't, you didn't really need weights. Like a lot of it was resistant training. I mean, we had the, we had the bar that came with it to do a pull up. I remember like being able to do a pull up for the first time. So do you still feel like you can get a lot done with resistance training that

you don't need that extra added weight to? Well, it depends on the individual. I mean, some people just love, they've had weights. They love, you know, I mean, dumbbells and bands. I mean, I have a lot of friends that are traveling right now. And I've just, you know, I have my own line of bands. So I just say, here you go. Take the 10, 20 and 30 pound band. Stick them in the bottom of your suitcase and go to town and, you know, go outside and hang out in the sun and do the shoulder flies and the bicep curls and the presses and whatever it takes. But still, you know, I mean, summertime, you know, working out indoors is good if that's your thing. But if you can get outside and ride a bike, go for a run or go for a hike and then take the bands with you, then that's

all you really need. But P90X, it had a pull up bar. It had a, it had a, it had a even had an assist band that you could buy if you couldn't do them, hopefully whatever your rig was that you weren't going to come down crashing onto the floor. And but a lot of dudes, you know, they want to lift the weights. A lot of gals were really, you know, thrilled to have the bands and got tremendous results with the bands. And so did a lot of, like the CEO of Beachbody did a whole round of P90X bands only. And he was shredded. He lost some weight. He looked lean. He looked amazing as a result. So, you know, resistance is resistance. And that burn is real. And, you know, if it's, if it's eight reps or 10 reps or 15 or 20 reps, you know, it really depends on your, on what your goals are.

Yeah. I mean, I mixed body weight. my tonal dumbbells and bands in the course of one workout because I have them all. And so I don't like, I don't do just bands. I don't do just weights anymore. I like, I like mixing it all up. I mean, you know, every workout I do is different. Like people, my buddies will walk in and go, all right, man, I have no idea what you're doing, but I'll just follow you, man. Amazing. You know, you're a good friend to have to show up at Tony's house. Well, if they didn't show up, if they don't show up, I'm sleeping in. You know what I mean? I'm like, oh, it's a sign. It's a sign from God. The three of them don't come.

They all cancel for different reasons. I'm supposed to sleep an extra hour and a half. I'm thinking that never happens. I'm thinking it does. Oh, really? Oh, yeah. I'm not self-motivated, but I'm a good strategist. I know how to get people to show up here.

You know what I mean? Amazing. So they show up so that you work out. They show up. They show up so that I will get out of bed and work out with them. And I don't train them. They all know. I mean, there's a rookie here and there.

I'll make sure I spend some time with them. make sure they don't, you know, they do everything the right way. But I mean, tonight there's going to be, there's already three gals and two guys coming to plio. And I invite like 30 people. It's amazing. If I invite eight, eight might cancel. And that means there's no plio for me. Amazing. Well, next time I'm in L.A. I'm going to ping you and say, what do you want to be? You are welcome. You are welcome to be here anytime. Yeah. Do you feel like you have to fight for muscle more now that as you age? Yeah, yeah, but my nutrition, the supplement that I made, I mean, I'm a vegan, right? So I have the plant-based, it's called high-impact protein.

I do two big old scoops a day, you know, one after a workout sometimes before, depending on how much time I have between getting up and working out. And then at night, not, you know, not right at bed, but, you know, somewhere before after dinner, typically after dinner. And that seems to help, you know what I mean? It's the HMV and the vitamin D3. I mean, if you, as a doc, you do that, look at the research of that. It's crazy because most people have post-surge are getting jello in a ham sandwich. You know what I mean? This is, this is some,

you know, I mean, pretty good, right? For sure. You look great. Right. So, and I'm strong. I mean, like, I can still knock out 30 pull-ups. I can still do, you know, 50 pull-ups in pretty quick period of time. I can climb a rope without my feet. That's my measurement. That's how I can go around a pegboard like I'm on the moon still. You know, and that's my way. And my weight is, I'm lighter than I was during peanut egg. It's about a buck 80 than I'm about 172 now, give or take, a pound, one direction. And that helps a little bit. And the flexibility, I work more on the flexibility. And my sleep, I sleep longer than I used to. And I don't drink alcohol at all. I mean, there's all these different kind of rules. And being plant-based, less inflammation there as well. So if I don't have the aches and

pains, I have shorter recovery time. I have quality of recovery time. And I mean, I Am I going to be like this at 75? I don't know. I hope so. You deserve to be like this. Yeah, I agree. Because I'm going to retire and I want to go skiing, you know, 80 days a year. So I want to be able to charge down that mountain. You had a recovery drink in P90X. Is there a new version of a recovery drink in the power of four? Well, the power of four is the workout, but power life is the supplements. And power life, we have, you know, we have a vanilla and chocolate plant base and way based. protein. Then we had the foundation for, which is really about digestion. We have a pre-workout formula called Performance, which is pretty yummy. And then we have a phytonutrient product, which is like

the fruit version of foundation for, which is really kind of vegetable-based. We are experimenting with that because flavor is kind of important, but we want to keep the quality of the ingredients in there. If we don't want, you know, everybody's so taste sensitive that because they, you know, whatever, you can use monk fruit as opposed to cane sugar and, you know, some are more expensive. And now with with the cost of everything these days and supply chain issues, you know what I mean? It's like, oh, wow, you know, I mean, it's just a thousand steps to get there. But we hope to have something by early winter, you know. I can't wait to see.

Yeah. Have you heard of the amino acid sensor that gets registered in muscles when you get to 30 grams of protein? So there's a lot of belief that each time you go to eat protein, you want to at least get 30 grams because it triggers mTOR. I don't know if you know what mTOR is. It's a pathway that builds muscle stronger. And so if you come in under 30 grams, you're not hitting that trigger. And so therefore, you're not building muscle using the protein that you're actually ingesting. Have you heard that before?

I have not. I do know that when it comes to the HMB vitamin D3 that we put in our protein, initially we had 1,500 milligrams of HMB, and the studies were all 3,000, right? And so, you know, I said, hey, look, I don't know why the studies say X, and we talk about the studies, you know, and all our sales material, and then we're giving them half. So are you asking people to do two scoops? So if they're doing two scoops, they're not getting as many servings per container as possible. So I kind of put my foot down.

And I noticed personally, like, move me because I got it for free, I one scoop, two scoops, you know, and then now I can just do one scoop and get the same results. It sounds similar, but I don't know, it might not be the same thing. Yeah, there's some interesting research on protein for muscle growth, even without exercise. And I'm definitely not advocating for no exercise. But the two principles that are really interesting is this 30 grams. They supposedly, once you get over 90, that actually now. turns to glucose and it's going to start to spike insulin. So it's not as advantageous to like eat

a huge steak if you eat steak or get too much protein. You want it to be somewhere between 30 and 90. Then the other principle is every two to three hours, if you are getting 30 grams of protein divvied up over the day and they say go up to your body weight, that's the best way to get nutrition, the protein of nutrition to really work for muscle growth. I've heard that grams per body weight thing from way back in the old bodybuilding days. I don't know if that's necessarily true or not. And yeah, I mean, I don't really track it like that. And a lot of it has to do with, you know, are you a 25-year-old collegiate linebacker?

Right. Or are you 118-pound, you know, mother of three who runs, you know, 5Ks and 10-Ks? I think that the amount of protein has got to be a little bit different for each, each individual, you know, yeah, that's a good question. And I honestly don't know. I don't know. Yeah, I do, yeah, I do know that without added protein through my powder, it's just, I'm always playing ketchup because as a vegan, you know, I mean, how many sunflower seeds and

and legumes and nuts am I going to eat to try to, you know, and I'm also dealing with all the excess. you know, saturated fats that comes with too much peanut butter and whatnot. So, so yeah, this is a kind of working for me so far. Yeah. And you talked a little bit about a pre meal or a pre shake you had. What are your thoughts on, you know, fasting? We teach fasting across my platforms a lot. And do you remember what was the guy's name that did that he gave the million dollars away to whoever got in the best shape? This is back in like the 90s. And Body for Life. I think it was called Body for Life, sure. And his whole thing was workout fasted because you would go after stored sugar, you would burn fat more. And so everybody did it that way, lost a bunch of weight.

Now we're really looking at what do we need to do to build muscle. Do you feel like you need to eat and specifically protein before you work out? Or do you feel like we can still work out in a fasted state and just recover with a good old protein shake? Well, intermittent intermittent fasting has become kind of popular. I do a version of that a little bit myself. It's not, it's not well thought out. I just, I just like for example, a lot of times I wake up in the morning. If I'm not hungry, I don't eat. You know what I mean? Like my first meal of the days at 3 o'clock. I will do a little pre-workout thing where I'll put my foundation for the performance. You know what I mean? And it's just maybe under 100 calories just to kind of give me some energy and get me through

the workout. And then typically after a workout, if it's a hard workout, I'm not hungry. And I don't eat just because I'm supposed to. Right. And I mean, and you know, according to our, you know, this guy, Will Vallella, who's our, who's our nutrition scientist over there at the company that makes my stuff, because it really depends on the individual. I mean, some people need that big old thing of protein. They got to wait a half an hour or 45 minutes.

And then they can do the workout. Other people just don't want anything in their stomach except for like what I'm doing, you know, just a little, you know, a little eight ounce glasses of some nutrition. And then, then they can get through the workout. And then, you know, like my buddy Brian, who's just, I mean, he was a regular guy. He was not overweight, but he wasn't fit. He really can do anything. And his plan has been kind of spectacular.

He's plant-based, but he'll have steak once a while and chicken and fish once in a while. He's not really pious or myopic about it either about that. And but he'll show up, you know, do a little something like a half of peanut butter sandwich on toast. I like just put one slice in, a toastier full and have eat it. do the workout, maybe do the workout pre-workout formula as well. And he'll eat it three o'clock. You know what I mean? Yeah.

He'll have something really light and then he'll have dinner. The main meal that he has is dinner. So he's like all night long and for the most of the day, he's taking a very few calories. And he's, is he ripped? Ricked. Yeah. Absolutely. I mean, a 29-inch waist, strong as an ox.

I mean, he's just, he looks incredible. He looks like a, you know, a fitness model. And he just, his wife, every time he comes home from workout, his wife goes, okay, that's enough. That's enough for that. You marry like a normal looking dude, a guy with a dad, a dad bod, and now he's, he's absolutely addicted to it. And anybody who comes here, both male or female, who shows up here all the time, who eats pretty clean, who gets some, deals with their stress and gets some sleep in a decent amount of hydration, those are the ones that I notice change over time.

People who are sporadic about all of it, just, you know, they'll never get there. They just have never been able to get there. Do you think there's a, you said earlier that there's, you like to work out in the morning. I work out at night. I work out at night too. I work out based on everybody else's schedule. Okay. Yesterday was in the morning because people had to want to be here early and then go off to work.

And then, you know, tonight is a 5.30 p.m. workout because everybody's coming in after work. So I, yeah. Do you think there's an advantage to working out in morning over evening or? I think so. It's just a big old great way to wake up. Yeah. Great way to start your day. I mean, you just got all that, you know, all that feel-good vibes going on first thing in the morning, right?

And, you know, the norpenephrine, the dopamine, the serotonin, the brain-derived, neurotropic factor, all that really great stuff. All that oxygenated blood, like coursing through your body, coursing through your brain. You just have a, you know, it's like miracle growth for your head. You know, I mean, I exercise as much and more just from my head space than I do everything else. I mean, I do it. I like looking fit, being strong. I mean, it's good for my skin. It's good for everything.

And so at the end of the day, you know, you've had a really rough long day and it's filled with stress and work and traffic. And then you come home and your kids are freaking out or whatever. You got to help with homework. It's like, oh, yeah, let me go into the gym at 8 o'clock at night and do Aberrax or no, you know what I mean? Get up a little earlier, go to bed a little bit earlier and then get up a little bit earlier and get it over with. That's if you can do that. Now with me, I mean, I trained people all day long for 15 years. My first client was it was at 5 o'clock in the morning in the dark.

And I left her place and it was still dark. You know what I mean? And I, and I was all. And I'm living on power bars in the car all day long. And I would get a workout and I'd go to the gym because it was a very social thing. I'd go to the gym. It was a 24-hour gym. They'd go to the gym at 9 or 10 o'clock at night.

And then I repeated that for years. That was just it. But getting up, I'd never had the luxury of doing it in the morning. So now that I don't have to get up, you know, my workouts are at 8 a.m. Yeah. Yeah. Yeah. Yeah.

You know, you have three hormones and or two neurotransmit. transmitters and a hormone that works really well for you. You get dopamine in the morning. You get cortisol spikes two hours after you get up. And then testosterone is the highest, especially for men in the morning. Those are some motivating neurochemicals that'll pull you out of bed and get you into the gym. So I can see for me, as the day goes on, forget it. I can't I can't work out.

The morning is my time. So that makes perfect sense. Well, you know, it's funny because the later in the day workouts are, there's less muscle recruitment, more cardiovascular, plyometric, that kind of a thing, where I feel less vulnerable to injury because I've had the whole day to kind of, you know, get my body, wake my body up, wake my body up. And I'll do, I still do a warm up and a stretch before I do those routines. But for me in the morning, I don't know. I don't know what sleep is supposed to provide for me. I mean, last night was a spectacular night of sleep. I just, you know, those nights, you, your head is the pale, you have no memory of it. And the alarm goes off and you think, wow, that was amazing. I think as my head is this kind of spinning. all the time. But the meditation has helped me tremendously with that. I bet. You know what I mean, whether it's four by four breathing or the, you know, John Cabot's in's book, Full Catastrophe Living, pulled me out of my Ramsey Hunt days. It's just a lifesaver. And then James Nestor's book, Breath has been another brilliant book, too, that's really helped me be more consistent. Yeah,

that's amazing. Talk also about recovery days because you did this, you did this, and it sounds like you're doing it with Power of 4 now. How do we know how much recovery time? And what's the difference between I'm going to sit on my couch and recover or I should probably stretch or go for a walk for recovery? What do we know about that? Well, there's all kinds of ways to recover. You know, I mean, like you can roll around the foam roller. That's, that's active recovery. You can go for a walk. That's active recovery. You can go for a nice mellow bike ride. That's recovery. You know what I mean, you can get an infrared sauna. That's recovery. You can take a nap. Nothing wrong with that, man. That's another way to recover.

And the best word of all is sleep. I talk about it in my book, The Big Picture. Like, what is your, what is that room that you're in like? My wife and I, we don't have any devices in that room. You know what I mean? My wife will try to sneak the phone in once in a while. But there's no TV in our room. It's all pitch black in there. You know, she likes the fan going for that ambient noise and stuff. We have, we have, you know, we have, you know, we have, you know, we have, you know, we have, you know, we have, you know, we have a sleep number one. So we have. We're on our, I'm married to the P. We're on our fourth mattress since we've been married. You know what I mean? Now we have a sleep number one. So we have. So we have. So we have. Now we have. So we have. So we It's just like, murgur, murg, ha, ha, you know, art as a rock, soft as a cloud. You know what I mean? It's like where, that's important. And a lot of people still have the same pillow they had since high school. I just blows my mind. They get so attached to their pillow when it's, you should get rid of that every couple of years. And, you know what I mean?

It's pretty nasty. And then the sheets are important and all those types of things, you know, and I keep a glass of water next to me. I've been wearing a breathe right. And ever since John Ray, James Nestor's book, I've been mouth taping. which is, I don't know if you're familiar with that or not. I am. A lot of people are going to nuts, you know what I mean? Like I had a buddy over the other day and, you know, he knocks on my door.

My wife is already up and about. And, you know, I come in with the breathe right and the thing. I got to take some time to take it off. But I tell you, I mean, I had mild sleep apnea, mild, which my wife did not enjoy at all. It was sort of my gurgling. But the taping, it's not going to say it's cured it, but it has certainly mitigated it to some degree. And I just sleep better because I'm, you know, breathing through your nose is ideal. filtration system that's been custom designed for us. It works really well, but that ain't a good thing.

You wake up with a Mojave Desert and a couple of dead spiders in your mouth. It's just really gross. Yeah. And no deep sleep. You get no deep sleep. No, no, no, no. So, you know, that's, that's really critical. Your recovery time is everything. And taking a full day off, I mean, sometimes I'll, like, I'm kind of beat up. I'm going to take another day off. Let's say it's a, it's, it's plio. I'll just email everybody and go, I'm kind of wasted. You know, I'm going to. to take it off. It's just sort of listening. I mean, if your shoulders hurt, your back hurts and your hips hurt and your legs are and your hamstrings are tight, your quiet, you're not supposed to work out today. You just, you know what I mean? You haven't recovered completely. Or maybe you trained too hard

because you felt really good. You drank too much pre-workout formula. I mean, like there's only, or maybe the biarr rhythms are off or the biometric pressure is crazier or the humidity or you're living in London right now. It's 104 degrees. You probably shouldn't work out. You know, I mean, it's just sort of some people become very, you know, very robotic about it. Like, I can't a day. I got to do it. And that's when you, that's when you get hurt. That's when you get, you know, you, you end up taking more than one day off. You'll have to take off several weeks because you're forced to take time off. Yeah. And that, really, P90X really changed that for me because of the variation. I never, I never stuck with one exercise again after that. So talk a

little bit about how we get the power of four. You've got me intrigued now. I'm going to start doing the power of four. And then three years later, I'll come back and tell you I did it every day for three years. You go to my, you go to my, I assume it doesn't come in a big box of CDs anymore. No, no, that's the old days.

You just stream it. You just, you go to powernationfitness.org. Powernationfitness.org. And that's how you get there. And you'll see a beautiful picture of me in Warrior 2 in front of my pool with hair down to here because it was the pandemic. I just like, hey, my freak flag fly.

My wife hated it. As soon as I got in the ponytail, she's like, cut that off. But I don't know. I thought, I'm in my 60s. I probably shouldn't do this. I'm not an ex-rocker, so I should probably not do that. But yeah, and then you've got a whole week there. You can look around and you can play for free and then sign up if you want. Right now, we have a 30-day challenge and you can sign up for that too. That is free all 30 days. And so there are some beta workouts in there and then two of the actual workouts that you will get in the power of four. So you get to see in the quality of them, the quality, you'll see the

quality of the beta ones, but that doesn't matter. The workouts are solid. And there's six workouts. it's there in that 30-day challenge. But there's, you know, there's 27 when you finally get it in the end. And that's just a tons of variety. And then you'll also see all the different calendar. So you can go with the original, you know, month one, two, and three, or then you can go to the burn and build ones that we had for the course of six months. And then now in July here, we've got another brand new calendar. So we put up a new calendar every month just to keep that, you know, that variety going. Yeah. Oh, it's so brilliant. I'm so pleased to hear that you're continuing to put out new products. And when you talked about the gymnastics, my brain went,

oh, there's where the next couple of workouts are going to be, have a gymnastic twist on it. I'm sure if that's what you're learning. Well, well, the other thing, too, we're doing is we've got, we're going to train, we're going to put out a new program, a mini program through some amazing clients. Like, we just shot two of them at the house. One is Chelsea, Chelsea McKinney, who's the, the gymnastics trainer. And she shot six workouts. And that'll be a 30-day program. And then we had her for two days and then we brought in my buddy Ted McDonald who if you have P90X3 or P90X2 he did his his 30 day yoga program which is a hell of a lot more than just yoga it's it's pretty amazing and then we're going to keep shooting them you know I mean just so there's more content

you know you know and that's the thing I mean you can work out with me or you can work out with these other great trainers or you can mix it all together whatever you want to do amazing I just love what you're doing and I'm so grateful to officially meet you and thank you and And I can't wait to dive into the power of four. I'm even thinking we have a membership group and I'm thinking, gosh, we're going to look at the power of four as potentially doing it as a community because exercise should be done in a community, in my opinion. Well, you know, the power of four is made up of four things, right?

There's nutrition, there's exercise, there's mindfulness and supplementation. That's the foundation of the whole thing. So there's two mindfulness routines in there. You know, one's a body scan, one is a four by four breathing. and somebody's trying to get in my gate. I have no idea who that is. But, and so the other part of it is, is the supplementation, and that's my supplement. So I would, you know, if you want to check that out, it's my powerlife.com, my powerlife.com.

And if you and anybody who's part of your group, Tony 30 for the 30% off. Beautiful. Beautiful. I love it. So I want to finish on this. I ask all my guests this. Do you have a daily gratitude practice? And if so, what is it? And what's one thing you're grateful for in this year? We've just come out of a lot of mumbling and grumbling from people. What are you grateful for in 2022?

Well, you know, I have a little spot in my backyard with an awning. And I sit there every morning and have breakfast and make sure my dog, Charlie is next to me. And whether it's a shake or just something, you know, something light and easy, it's kind of a ritual for me because I have a pretty sick view in my backyard. I mean, I live in L.A., but we live up in the canyon, up in the hills. And you can look at the city and it's all trees. and lions and tigers and bears online. And it's kind of fun. So that's it. And I'll get out there and meditate, you know, for a bit in which I, which I love to do. What was the second one? Yeah. So what are you grateful for in this year, specifically in this day of age?

I'm grateful for the relationship with my wife. Sean is just my best friend in the world. And we were saying up in Seattle at my cousin's wedding, how much more in love we are than ever, which is like this weird. It's not supposed to go like that. But, you know, I always tell Sean, I go, what's my job? and she'll say to make my life awesome and that's exactly what I do. I make it about her.

And this comes from a pretty selfish son of a gun. So I've learned that keeping, you know, keeping her happy and healthy is what makes me happy and healthy. Amazing. Amazing. Well, again, I just want to thank you for revolutionizing home workouts because I don't know where I would have been without P90X. And I'm, again, so excited to jump into the power of four. Yeah, check it out.

I think you'll enjoy it. I can't wait to hear what you think. Yeah, great. And next time I'm in L.A., I'm coming to work out with you. Come to Playao. Come to one of them. You can come to anyone you like. I love it. I love it. Thank you, Tony. Appreciate you. Thank you. Thank you so much for joining me in today's episode. I love bringing thoughtful discussions about all things health to you.

If you enjoyed it, we'd love to know about it. So please leave us a review, share it with your friends, and let me know what your biggest takeaway is.