The Pillars of Fitness

1. Fitness

2. Nutrition

3. Habits

1. Pillars of Fitness Protocols:

- Zone 5 / VO2 Max Training / 90% to 95% Max Heart Rate

- Strength / Resistance Training

- Zone 2 / Steady State  / 65%

- Mobility

MINIMUM:

• Zone 5 / VO2 Max Training / 90% to 95% Max Heart Rate
  • 1 session per week
  • Tabata Protocol: 20 Seconds On / 10 Seconds Off – 8 rounds for a 4 minute total set followed by 4 minutes rest
  • (2 sets minimum) so 16 minutes total for the entire workout (including rest time)
• Zone 2 / Steady State  / 65%
  • 3 half-hours a week
  • You really can’t do enough of this. This is the pace you can comfortably speak at that you could carry on for hours. This can be done after strength or VO2 Max training if need be for time constraints.
• Strength / Resistance Training
  • Train big muscle groups twice a week minimum (Chest, Back, Glutes, Quads, Abs, Hamstrings)
  • 2 total-body workouts (separated by two full days of rest between sessions)
  • 45 minute workouts
• Daily Step Goal – 5000 steps/day minimum
• Mobility – 10 minute stretch twice a week – you should do 5 minute cardio warm up first OR this can be done after workouts but NOT before unless it’s dynamic stretching as part of the warm up.  

MIDDLE:

• Zone 5 / VO2 Max Training / 90% to 95% Max Heart Rate
  • 2 session per week – separated by at least two rest days
  • Tabata Protocol: 20 Seconds On / 10 Seconds Off – 8 rounds for a 4 minute total set followed by 4 minutes rest (2 sets) 
• Zone 2 / Steady State / 65%
  • 4 half-hours a week
  • You really can’t do enough of this. This is the pace you can comfortably speak at that you could carry on for hours. This can be done after strength or VO2 training if need be for time constraints.
• Strength / Resistance Training
  • Train all muscle groups twice a week minimum
  • 3 sessions per week – 45 minutes each:
    • 1 push muscle workout (chest, shoulders, triceps, quads, abdominus rectus)
    • 1 pull muscle workout (back, biceps, hamstrings, glutes, obliques)
    • 1 total body workouts (separated by two full days of rest between push & pull workouts
    • Example: Push session Monday /  Pull session Tuesday  / Total Body Friday or Saturday
• Daily Step Goal – 7500 steps/day
• Mobility – 10 minute stretch three times a week – you should do 5 minute cardio warm up first OR this can be done after workouts but NOT before unless it’s dynamic stretching as part of the warm up. 

MAXIMUM:

• Zone 5 / VO2 Max Training / 90% to 95% Max Heart Rate
  • 2 sessions per week – separated by at least two rest days
  • Tabata Protocol: 20 Seconds On / 10 Seconds Off – 8 rounds for a 4 minute total set followed by 4 minutes rest (4 sets for 32 minutes total)
• Zone 2 / Steady State / 65%
  • Unlimited
  • You really can’t do enough of this. This is the pace you can comfortably speak at that you could carry on for hours. This can be done after strength or VO2 training if need be for time constraints.
• Strength / Resistance Training
  • Train big muscle groups twice a week minimum (Chest, Back, Glutes, Quads, Abs, Hamstrings)
  • 4 Sessions per week – 45 to 60 minutes each
    • 2 push muscle workout (chest, shoulders, triceps, quads, abdominus rectus)
    • 2 pull muscle workout (back, biceps, hamstrings, glutes, obliques)
  • Separate muscle group sessions by two days
  • Example: Push session Monday Thursday / Pull session Tuesday Friday
• Daily Step Goal – 10,000 steps/day
• Mobility – 20 minute stretch three times a week – you should do 5 minute cardio warm up first OR this can be done after workouts but NOT before unless it’s dynamic stretching as part of the warm up. You can also have a person come to the house and stretch you during a massage which is easy and convenient.

MODALITIES FOR PILLARS:

VO2 Max Training:

Mix this up whenever possible. (*THE KEY IS HEART RATE FOR EFFICACY)

Intervals can be done on:

• Row Machine
• Step Mill
• Treadmill
• Bike with resistance added
• Elliptical with resistance added
• Jump rope (provided it gets heart rate up enough)

Zone 2 / Steady State / 65%: 

Mix this up whenever possible. 

• Hiking
• Biking with resistance
• Incline walking
• Jogging,
• Rowing
• Swimming

Strength Training:

This is more complex. The key with strength training is to create a micro injury to the muscle and bone. This can be and ideally would be done in a variety of ways with emphasis on a variety of modalities. 

For example:

• Mobility Focus (strength with flexibility) – yoga / calisthenics / Pilates
• Power focus (strength with speed) – plyometrics / fight training / Olympic Lifts

Strength training with free weights or machines:

It’s important to change the stimulus every two weeks. Ideally, increasing intensity every two weeks. The key here is to work to fatigue. You do not need to go to failure.

For example:

• Low reps / heavy weights (no less than 5 reps for safety reasons)
• High reps / light weights (no more than 30 reps as it turns into a cardio workout)
• Focus on different parts of the muscle contraction: Concentric (muscle shortening) / Eccentric (muscle lengthening) / isometric (mid point of contraction with a static hold)
• Change the angles of push and pull (incline dumbbell flys vs flat bench dumbbell flys)

2. NUTRITION

This is pretty obvious but here are some simple guidelines to adhere to that are irrefutable:

1. Go organic. ALWAYS.
2. Avoid processed foods often as possible – even organic ones. (White flour and refined sugar) When you do eat this – make it organic and no more than 20% of your daily food intake with 80% of food choices being optimal.
3. Eat all three macros: protein / fat / complex carbs (beans, veggies, fruit) in the ratio combination you naturally gravitate towards (example: 40% carbs, 30% protein, 30% fat) This can be fine-tuned but to be honest – it’s not necessary to overthink it. Unless you have food intolerances there is nothing wrong with dairy, beef, fish, beans or any other whole organic food for that matter. The nightshade, gluten, dairy convo is bullshit unless you have intolerances.
4. Eat as many vegetables as you can. Fiber is incredible for you. Think of green vegetables as free food.
5. Work to incorporate fermented foods (miso, yogurt, kimchi etc.)
6. Don’t drink calories. No juice, soda, sweetened coffees or teas, energy drinks etc.
7. Organic coffee is great. No more than two cups daily.
8. Alcohol in moderation. Do not exceed two drinks in a day. Do not exceed 6 drinks a week.
9. Create a minimum 12 hour overnight fast. Ideally 14. 16 is totally fine if it doesn’t make you overeat at lunch.
10. Eat every 3 to 4 hours. No grazing throughout day. Breakfast / lunch / snack / dinner 
11. Neither of you struggle with overeating clearly – so stop eating when you feel physically full.
12. No eating ideally after 8pm whenever possible.
13. Try to move for 10 minutes after every meal – brisk walk for example. (this is excellent for improved insulin sensitivity)
14. Hydrate until your pee looks like lemonade. If it’s dark like apple juice drink more water. If it’s light like out of the tap you need to be sure you have electrolytes added in.

SUPPLEMENTS (in order of priority):

1. Fish oil
2. D3 with K2 (2000mg a day is fine)
3. High Quality Multi
4. Organic greens powder
5. Multi Collagen with MSM Glucosamine Chondroitin

There are other solution-based supplements you can take, like an immunity product when sick for example – but go case by case on this. Should you be interested in a hair product, gut health, pre workout, immunity blend etc. look for a product that has no synthetic ingredients, is third party lab tested, and get approval from your doctor.  I always take Alaya Naturals organic blends for these type of products.

There are certain experimental supplements for longevity, but honestly we don’t have solid science on them (NMN, Fisetin, Quercetin, Resveratrol etc.) I take them, but I wouldn’t recommend them for anyone who isn't obsessed with supplements. 

3. HABITS

At the risk of sounding trendy, the following habits are helpful for overall health. I strongly recommend incorporating them.

• Dry Sauna. This must be VERY HOT to get the benefits. The KIHD studies that found a dose-dependent reduction in cardiovascular-related mortality, all-cause mortality, and Alzheimer's disease incidence typically involved saunas that were heated to a temperature of at least 78.9°C (174°F) for at least 20 minutes. In fact, these studies found that the amount of time spent in the sauna also affected cardiovascular-related mortalities, with a longer duration of 19 minutes or more having a more robust effect than 11 to 18 minutes on lowering mortality rate.
• Cold exposure / Ice Bath – This should be between 35-50 degrees Fahrenheit. Submerge up to the throat. 11 minutes a week minimum. Can be done in multiple sessions – minimum 3 minutes. When you start to shiver it’s time to get out.
• Sleep – 7 to 9 hours a night. If you haven’t read Matt Walker’s book on sleep it’s a great read.
• Circadian Rhythm Management / light exposure – First thing upon waking, get natural light on your body and in your eyes. Do not stare in the sun, but go outside and get some sun exposure. Sky before screens always. After the sun goes down get blue blockers (Ra Optics is good brand) and put all devices to night shift. Very important for melatonin production at night.
• Meditation and breathwork – I have finally gotten better at this. Try to get a quick 5 to15 minute session in when you wake. Check out some of Jim Donovan’s stuff in The Fitness App as well!
• Red Light therapy – There is good data on this to support mitochondrial function. 12 minutes a day. You can get a cheap panel on Amazon.
• EMS (electric muscle stimulation) – this one is something I play around with while I work. It’s moderately annoying, but can help with circulation and improve recovery.  I like Power Dots a lot as a brand. Here are a few other options to check out as well. I use it while in car, while watching tv, or while working on computer etc. *It is NOT a substitute for exercise.