If you met him in person, you probably wouldn’t be blown away by the size of his muscles. His pecs aren’t huge. And there are no tickets to any gun shows.
But once you witness the man lift himself off the floor with an adult human being held over his head (with one arm, mind you) or watch him leap and nearly hit his head on the ceiling, you realize you’re in the presence of no ordinary human being.
The man is an animal.
Yesterday I stopped by Fitwall in nearby La Jolla, where Mr. Harski initiated me (and you) into his animal kingdom with a quick lesson in movement.
Like Clifton, these movements are not what they seem. The simplest tasks can sometimes present the greatest challenge.
Click the video above, follow along at home and find out exactly what I mean.
Researchers from Massachusetts found that the average man’s testosterone (not just older men) has dropped 22% in the last 20 years, and that one out of every four men has below average testosterone.
That’s no bueno, friends!
Testosterone is what makes men…well, men.
It is responsible for our sex drives, our ambition, our sense of well being, and a whole bunch of other important stuff.
When testosterone is low, it is almost impossible to be the best versions of ourselves. We become ordinary, not the alphas we were intended to be.
My friends Adam and Roman, co-authors of Man 2.0: Engineering the Alpha, stopped by the show last week to discuss all things alpha, including how to balance male hormones naturally through diet, lifestyle, mindset, and exercise.
To listen to our podcast, click the player at the bottom of this post.
Here are my notes…
3:30 – Another awkward live radio moment
5:45 – Redefining the alpha man
7:08 – Stop defining yourself by other people
7:45 – Alpha trait: Be prideful but not arrogant
9:34 – Alpha trait: Be dedicated but not obsessed
12:36 – Toeing the line between genius and obsession
13:12 – Alpha rule: Answer all insults with a smile
15:45 – Success is the best revenge
17:07 – Why are so many ordinary and so few alpha?
20:33 – It starts with psychology
21:51 – How hormonal dysfunction can create an ordinary life
22:20 – Sex drive and ambition come from the same place
23:50 – Your greatness threshold
25:52 – Why Todd Durkin is a beast!
26:55 – Low T: It’s not just an issue for older guys
29:17 – Lifestyle factors that offset the natural decline of testosterone
31:40 – Red meat, cholesterol, and testosterone production
33:08 – What Star Wars has to do with fitness
40:51 – Lies, Myths, and Why Men are Fat!
41:00 – Why breakfast is NOT the most important meal of the day
44:45 – Why eating at night is one of the BEST things for your body
47:50 – How cheat days keep your metabolism up while dieting
51:44 – The top 3 benefits of the feast-fast model
55:44 – How to reset your sensitivity to insulin
57:16 – Shout out to Martin Berkhan
58:18 – Caller Q: How to boost testosterone through weight training
1:02:15 – How lactic acid production increases growth hormone
1:05:53 – The final phase of fat loss
1:09:55 – Caller Q: Tips for coming off of testosterone gel
1:14:22 – Caller Q: How to keep from losing testosterone while dieting
1:18:56 – Wrapping up
The line separating the two can be a fine one and, for most, a blur. In fact, crossing this line is often perceived as admirable, even worthy of envy.
From the outside an ultra-lean, sculptured female physique may be looked upon by her peers as a body to die for. However, from the inside it may be a body she is dying for.
Okay, maybe that’s a bit of an overstatement.
Then again, maybe not.
Working as a personal trainer for eight years and then as a diet and lifestyle coach for three, I learned many lessons. The lesson I will share with you today is this:
Looks can be deceiving.
In every gym exists at least one woman rocking a bra top to show off all eight of her abs. The one who seems to be there no matter what time you go. The one who women gawk at more than the men.
My female training clients would often express envy over this woman, however unbeknownst to the damage taking place beneath the hard-bodied surface.
Looks can kill you.
Oh, there I go again…
Behind closed doors many — but not all — of these women are dealing with significant health challenges. I should know, as I have consulted with dozens of figure competitors and female bodybuilders experiencing various lifestyle-related symptoms including chronic constipation, intermittent diarrhea, poor libido, loss of menstruation, brain fog, depression, and more.
In fact, after reviewing their lab test results with me and actually seeing on paper what their ambitions (or addictions) for the perfect body had done, a handful of my figure model clients retired on the spot. To them, it just wasn’t worth it.
And that brings us today’s video. Dr. Kelly Austin, a naturopathic doctor, stopped by the studio to discuss Female Athlete Triad Syndrome. This triad involves the following three criteria:
Disordered eating. This doesn’t have to be a full-blown eating disorder — although it could. Instead it can be the woman who consumes a 1000-calorie diet but burns 800 calories on the treadmill daily and works out. There simply are not enough calories coming in to support activity. Very common.
Amenorrhea (loss of menstruation). Losing your period is a sure sign that bodyfat percentage has gone too low. A woman needs sufficient fat stores in order to maintain reproductivity. Amenorrhea involves low levels of estrogen, which can be a product of excessive stress on the body, including the stress of over-training.
Bone loss. There typically comes a point when the woman who spends too much time on the treadmill finds herself in a walking boot. This is often do to stress fractures, which may result from a combination of overtraining and the impact of low estrogen levels on bone loss.
I’ve said enough. Now, let’s hear from Dr. Austin.
Check out the video below. You may also listen to our entire radio show HERE.
If I could turn back the hands of time and become a personal trainer again, I would do a LOT of things differently.
Of course, I would NOT have put my clients on the Food Guide Pyramid diet plan. Whoops!
But in hindsight, I think one of my biggest mistakes was pushing so much cardio on my clients. If you’ve read the intro to my ebook — which you can get for free HERE — you’re familiar with my old “cardio sign-in sheets”.
Each week, I assigned my clients a specific number of calories to burn off on their cardio machine(s) of choice. For example, if the goal was to burn 5000 calories in a week, clients were required to document each cardio session on the sign-in sheet that hung up in my office. For some, a 5000-calorie objective called for five 1000-calorie sessions over a seven-day period. This could take as long as 2 hours a day for my smaller clients. Sometimes, they even had to pull double-duty, coming in twice a day to meet their weekly goals.
What drove me bat-sh*t crazy was the fact that, despite these arduous cardio sessions in addition to severely calorie-restricted diets, most clients wouldn’t drop a single pound. Some even gained weight. It was the most perplexing thing ever!
Fast forward half a decade, and I finally learned the truth about why my approach was failing over and over again. Not only were my clients consuming the wrong foods, but the majority of them actually needed LESS exercise.
My clients were already stressed out enough as it was — emotionally, financially, socially, and spiritually. My methods of gross overtraining were only making matters worse.
While it is true that exercise can be a form of medicine, we often forget that is possible to overdose on it. With overtraining eventually comes a point of diminishing returns — and a ton of frustration.
The impact of overtraining on the hormonal system can be quite extensive. Working as a Functional Diagnostic Nutritionist, I often found — via salivary hormone testing — that the clients who spent the most time exercising had the worst markers, including late-stage adrenal dysfunction, declining cortisol level, low DHEA, and depressed testosterone scores.
Try losing fat with low testosterone. Not gonna happen!
While corrective protocols may vary from person to person, one recommendation remained the same — REST.
It seems counterintuitive to recommend to a client that he or she skip the morning spin class beatdown session in favor of a yoga, tai chi, or meditation class. Most clients are initially resistant to this recommendation. However, after a healthy dose of Croxton persuasion, they concede and agree to give it a try.
I cannot tell you how many of my long-frustrated consulting clients have FINALLY witnessed their bodies change for the better by exercising LESS.
No, I’m not saying exercise is bad – don’t get it twisted — but I am saying that if the time you’re spending in the gym does not match the results you are getting, do your body a favor and give it some time off. While you’re at it, have your hormones tested by a qualified practitioner. See what’s really going on under the hood.
Check out the video below to learn more. And although I brought up the popular workout video Insanity in this clip, I’m not saying that it is a bad program. It just may not be the right program for you right now.
Albert Einstein once said that the definition of insanity is doing the same thing over and over again while expecting a different result. If you’re killing yourself with high-intensity Insanity workouts every day without seeing any results, I’d say that the program is certainly true to its name.
Sorry for the long delay between posts. We’re still grinding away on the Real Food Summit, which launches in exactly one month! I’m pretty pumped about it. If you haven’t heard, this summit will feature LIVE daily Q&A sessions on UW Radio. I’m still figuring out the schedule, but our day one presenters will be Joel Salatin, Chris Kresser, and David Getoff. The lineup is LOADED. Stay tuned.
So, I asked you guys on Facebook a couple weeks ago what kind of workout video you wanted Brett and I to shoot. The overwhelming response was for us to do one on eccentric training, a style of training that Jonathan Bailor — author of The Smarter Science of Slim — and I chatted about on THIS RADIO SHOW.
According to Jonathan’s research, eccentric training is the BEST way to build muscle and lose fat. Interestingly enough, not many of us are doing it.
I tell ya, this short segment had me fairly sore the next day, and I rarely get sore from working out — thanks to the glutathione boost I get from Protandim.
Check out the video below. Brett’s got some pretty interesting tips to share on how to get instantly stronger by tightening your grip, breathing through your diaphragm, and depression the shoulders.
It’s kinda like a mini-workshop.
BTW, congrats go out to Brett for being named one of three finalist for Personal Trainer of the Year by the IDEA Health and Fitness Association. I have a strong feeling he’s gonna win it this year!
Brett’s the man.
See you next week. I have a few more Summit tasks to finish this weekend. Then I’m back to getting my blog on.
So since you have a whole extra day to yourself, why not squeeze in a workout???
Back by popular demand, Brett Klika and I got together yesterday to shoot a new episode of our Friday Fun Day workouts.
In this episode, we keep it simple with some funky push-ups, pull-ups, and split squats.
These will get your heart rate up!!!
Try them out for yourself. You can do all three movements back-to-back-to-back in a circuit for multiple sets, or you can take your time and gear it to your own fitness level.
By the way, the 4-Day Memorial Day Sale is ON!
Now until Monday at 11:59pm PT, The Dark Side of Fat Loss (DSFL), Underground Workout Manual, and Paleo Summit are ON SALE at ridiculously discounted prices.
The Dark Side is going for just $24 — that’s $15 off!
Don’t forget that it comes with The Underground Cookbook which delivers over 80 Real Food recipes and 40 videos that show you how to cook them.
When you order DSFL, you’ll have the one-time opportunity to purchase Brett’s Underground Workout Manual — complete with 12 weeks of in-home workouts and over 80 instructional exercise videos — also for $24 ($15 OFF)!
Click HERE to order The Dark Side of Fat Loss with the discounted Workout Manual option.
And if you missed the special event-week-only Paleo Summit price of only $67, NOW is your time to take advantage.
The summit package gets you all 23 video/audio presentations and transcripts along with bonus e-books by Diane Sanfilippo, Paul Chek, and Dallas & Melissa Hartwig.
This is an INCREDIBLE deal! Presenters include:
* Chris Kresser
* Paul Chek
* Nora Gedgaudas
* Dr. Jack Kruse
* Dr. Cate Shanahan
* Dean Dwyer
* Mark Sisson
* Matt Lalonde
* Denise Minger
Spend your weekend getting your learn on with me and the whos-who of the Paleo world!
Naturopathic doctor Trevor Cates makes her debut appearance on Underground Wellness Radio, as she shares her very BEST tips for aging gracefully, inside and out, without the weird creams and overhyped, expensive berries.