How To Train, Eat, And Live For Longevity Without Burning Out with Dr. Kaleb Redden | Ever Onward - Ep. 109

In this episode of the Ever Onward Podcast, sports medicine physician Dr. Kaleb Redden returns to break down how your fitness, strength, and lifestyle choices in your 30s, 40s, and 50s directly determine your health, mobility, and longevity in your 60s, 70s, and beyond.

With our host Tommy Ahlquist and co-host Andy Scoggin, we dive into practical, science-backed strategies for building muscle, improving VO2 max, protecting joints, preventing injury, and staying active through every decade of life. Dr. Redden explains why strength training, cardiovascular fitness, balance, and grip strength are some of the strongest predictors of long-term health span, independence, and quality of life.

This conversation covers:

• Exercise and fitness for aging adults
• How to train with arthritis, joint pain, and past injuries
• The role of strength training in longevity and bone density
• VO2 max, cardiovascular health, and metabolic fitness
• Nutrition, protein intake, and body composition
• Balance, proprioception, and fall prevention
• Motivation vs. habits and sustainable lifestyle change
• Rejuvenation, sleep, stress, and recovery
• How to stay athletic and active into your 70s and 80s

Whether you’re focused on longevity, anti-aging, functional fitness, or simply want to keep doing what you love without pain, this episode provides a clear, actionable framework from one of Idaho’s leading sports medicine doctors.

If you care about living longer, moving better, and staying strong for life, this is a must-listen.

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Transcript

Welcome Back Dr. Caleb Redden

SPEAKER_01 0:00

Today on the Ever Onward Podcast, we have a good friend back with us. This is one of our multiple guests. Hopefully, you've all enjoyed and heard Caleb Redden before. Dr. Caleb Redden is a sports medicine physician at St. Luke's. He is also an entrepreneur and has multiple other businesses. When we were talking about health and wellness, we just knew we needed to have Caleb back on to talk about exercise and fitness during the different decades of life. Again, phenomenal speaker and phenomenal physician here in the community. Really look forward to catching up with Caleb with my co-host this month, Andy Scoggett. Dr. Caleb Redden, great friend. Thank you for coming back. Of course. With me and Andy. It's a small world we're in.

SPEAKER_02 1:05

Yeah, I think what we proved with it is that people are hungry for, pun intended, healthy things that taste good that feel good to our bodies. And they, you know, if we can provide that versus the fake stuff, people will do it. People will buy it. So we're this is the number one PBFit. Just interesting. And I I'll buy it or not, but it is the number one peanut product now selling at Amazon worldwide. It's PB Fit above Jiffy and Skip and everybody else. It's the fourth peanut butter. We didn't even have a peanut butter, and we sell a fourth peanut uh butter-based product in the world, Jiffy Skip, Peter Pan, which I dipped from my childhood. I don't even know it's still around, but yeah, they're still selling it. And then us. Um, and that sort of came from how do we make something that everybody loves but get the sugars out of it and get the um, you know, and and take some of the fat out, but leave some of the fat in, and oh look, we're up and live. No, that's awesome. It's a fun thing.

SPEAKER_00 2:07

But there's there's you know what's funny? I thought we were I thought here I was thinking I was special because we make my wife and I have experimented with it over the last however many years, decade. I don't know how long it's been around, but forever it seems like we're weird.

SPEAKER_02 2:20

We made stuff too, the granola.

SPEAKER_00 2:21

Oh yeah. Like I thought we were special, but we're not because we we make protein balls with it, we put it in pancakes, we put it in banana bread, she makes banana bread with it. She's made um smoothies, of course, things like that, but like cookies. I thought we were special. Apparently, we're not.

Food Entrepreneurship And PB Fit Story

SPEAKER_02 2:37

A you're special and B, we've been spying on you because we're now making those products. She made all came this year. The peanut butter pumpkin. Protein balls are brand new.

SPEAKER_00 2:45

Okay, well maybe they'll give you my recipe that's without selling them in a bag. She also made so she made like uh you know those cookies that my mom used to make these as a kid, where they'd be like a peanut butter cookie with a Hershey's Kiss in it or whatever. She did that with some, I don't know, some type of sugar-free chocolate that she put, and she made those cookies with that PB stuff as well. The PB fit. That's incredible. That's really cool. Yeah, it's awesome.

SPEAKER_01 3:10

Hey Caleb, thanks for coming back. Um it's always amazing to have you on. Um, before we got get going, I wanted to tell you I you're uh you're an inspiration to a lot of people, but your patients are like the top of the list. It seems like everywhere I go, people know you. And I think there's no better, better mark of a uh a true physician that connects with people than hearing, oh man, I love that guy. He's my favorite doctor ever. So thank you for that. And yeah, and uh that's what you do 60 hours a week is see patients and so to squeeze time in for us, it means a lot, but it'll be fun to get caught up today.

SPEAKER_00 3:44

Yeah, it's it's uh it's great to be back. You know, it really is. It's it is uh it's a a very valuable opportunity, I think, for for people in the community as well as you know the listening listeners that you have, but also you know, my friends and family and people that we both know, and it is good to connect with you and and uh have a conversation. You mentioned Holt Haga, it's funny. Um I know Holt and even crazier, I've known Holt's wife since like 2000. Um so anyway, a lot of a lot of connections that are made, and I think that there's a lot of value in that. I told my kids the other day that one of the best parts about high school isn't necessarily that you're learning math, it's you're learning how to communicate with other people, to start tasks, to finish tasks, to create connections, to talk to adults, to you know, have that opportunity. And I've learned that a lot of times the formal training and education that we get through school oftentimes is just simply that the benefit of it is learning how to communicate. And I think that that's where I feel the best benefit from me talking to people like you guys is that it benefits me to be able to articulate these things that I've learned and that I enjoy talking about and that I think are very valuable for people, and then doing it in a manner where I benefit from learn if learning from you guys benefit there, and then we share with a lot of folks. I think there's that's there's a lot of great value in that. So I'm happy to be back.

SPEAKER_02 5:00

I gotta ask. Then have you looked up Holt's Killington, Vermont World Cup winning run? Okay, look at that. No. Holt's gonna be very much see this, it will blow your mind. Holt Hegel is uh he works with Tommy.

SPEAKER_01 5:18

He's uh so really quick for Mark's.

SPEAKER_02 5:21

He's a world-class skier. Well, if we can see. But wow, when he did this run, and I've maybe watched it 15 times, 20 times because I show it to people, I say one of my partners here.

SPEAKER_01 5:37

I thought I could ski. There he goes. Oh man.

SPEAKER_02 5:39

Um, this is just the the lead-in for you know NBC sports, but this is in Killington, Vermont, and this was the World Cup. I can't remember which year, but in the 2000s. And there he is from Boise, Idaho. Third place at National thing. Oh, it gets better. 23 seconds.

SPEAKER_03 5:56

Oh my gosh.

SPEAKER_02 5:58

Yeah, that's not surprising to me. If you guys ever tried moguls, it doesn't look like that.

SPEAKER_00 6:03

It doesn't even look like it's real life. He's moving so fast. Like it looks like the video's sped up, you know. So awesome. That holds one of my patients, and I can now I understand why his knees are.

SPEAKER_02 6:13

Yeah, yeah, his shoulders and his knees. That's awesome.

Community, Mentors, And Family Roots

SPEAKER_01 6:19

Just quickly, I probably I don't know if I've told you guys this, but when I when I moved to Boise in the in the 90s, I get here to interview with the group. I get out of my car, my rental car at um it was the old, it was uh Jaker's, um, used to be down on the river. And the I get out and I see this guy's like, well, hello. And it was Holt's dad, Tom Hagan, who was my first partner, first guy I met here, became my dearest friend. Like he worked in the air with me and was probably one of the kindest southern gentlemen, just one of the he would he would tell stories on a shift, and you would start, you'd get there and you'd start talking to him, and he always had these stories. And you he couldn't get past like two sentences without breaking up, laughing. I can't, I can't, I'll tell you later. And then you go see patients, you come back, and then by the end of the shift, he'd finish his story. Anyway, I watched Holt kind of grow up, and you know, he was Tom's son that was this Olympic skier. And then Tom hate Tom died of prostate cancer. He had uh, I mean, we talked a little bit today about early cancer screening, yep, missed it, um, thought it was an infection, uh, crashed skiing, and they ended up finding Mets everywhere. But I was with him when he died. But then to have his son be, he's like my son, so it's it's nice that we're talking about it. But he's one of the most incredible people on the planet. And I'll tell you what, he is about as competitive in business. Yeah. We lost a deal like two weeks ago, and like for two days you can't even talk to him because he is just fired up.

SPEAKER_02 7:43

He's just I'm a co-investor with him in a project, and uh when we talk, I just say I hope he's happy in this one. But he's got a brilliant mind and he's a terrific human being. I'm excited to hear about you because I don't know all of your background.

SPEAKER_01 7:58

A couple of catch-ups. I say if I follow Caleb on social media, he's got a huge following, but he's also a rancher. Did you sell your cows already?

SPEAKER_00 8:06

Yeah, we were all sold up. Yeah, we mean that happened like people really want those, you know, just really simple things. They just want just beef. They don't want hormones, they don't want antibiotics, they don't want them fed on grain, they just want them, you know, grass-fed. So as soon as I listed that they, hey, our we're gonna cut date, butcher date. Um, if you're interested, send me a message. I didn't, it wasn't 20 minutes in the whole, all it was all sold, like all around. So I love that.

SPEAKER_01 8:32

I love watching your kids because you're a family guy first and foremost with your wife, and you're an incredible family. You're a great example. I I love the fact that you're so you're so willing to share some of that because I think it's very inspiring, Caleb. Um you know watching you work, watching you ranch, watching you care for your family is pretty cool.

SPEAKER_00 8:49

You know, and I don't want you to I appreciate that, but I think too, like it should be known that like I do a lot of stuff, right? But man, I screw up a lot too. I mean, I I think that that's really important for people to hear that the reason I share the things that I do on social media isn't to try to make myself look better, is to let people know I'm human too, right? Like I screw up way more than I make the mark. And I do think that my I would say that when people ask me, like you're when I filled out the paperwork for you know my background and stuff, like what do you most, you know, what what where do you work? What do you do? Like these things so that you know people know. And I'm like, well, I'm a dad, first and foremost. I'm a dad. Like that's my calling is to be a protector and a provider for my kids and my wife. And then beyond that, I work as a doctor. And beyond that, I work as a blah, blah, blah, blah, blah, blah, blah. There's all these things that I do. Like, I like to stay pretty busy, but uh, my main focus is to try to be a good dad. And I think that good dads probably think they suck. Because I always feel like I'm short, you know, like I'm like I haven't done enough or haven't been there as I should as much as I should. And I think that people who care a lot about things, they probably feel that way. But uh, I've been pretty blessed with some great kids. They're pretty good.

Purposeful Parenting And Adult Kids

SPEAKER_01 10:01

I would uh I would like to get some advice from one of my guys right here. Um, I I still have a 20-year-old and a 22-year-old that I was talking to my wife the other night about. Even now, for me, um I'm so busy. This is one of the truisms of life. You get so busy doing good things, yeah, really good things. But just the nature of it, sometimes your bucket is empty when you get home. And one of the goals I have for next year, even with my adult kids, because now they're kind of they're they're up there, I want to have enough juice left in my my energy, my love, my commitment, my intentional parenting and being a dad to really connect with them. How did you do it? You have incredible kids, we were talking about earlier. How do you how do you reserve enough of what what makes you you that you you still have enough to give them all the time?

SPEAKER_02 10:49

So maybe I just have a different experience at it, but I'm really fortunate because my kids are like and my oldest daughter's gonna think she's 38 and her husband just turned 40, so you know my kids are in their in their 30s, one one uh hanging behind in his mid-20s, but they're they're my friends. I mean, it's like I don't get tired hanging out with Tommy, I get energized. I don't get tired when I you know when I get the chance, which is for us luckily, we all live close and we're all you know in each other's uh homes all the time, um or at each other's events or whatever it might be. But that's for me, and and I think as they become your peer and move from being your child to your peer, and they're just turning that corner now.

SPEAKER_01 11:38

It's almost refreshing. They fill your bucket.

SPEAKER_02 11:41

They're my buddies, they're my friends. So my uh my 30-year-old son and I are adventure buddies, and we go, you know, we spent a month in British Columbia two years ago skiing uh backcountry. We were over uh in the north of Norway this year, um skiing for uh 10 days off a sailboat up in the Arctic. We we have sailed off of uh the coast of California and and up in uh San Juan's um for you know weeks on end and thing, and and I have this built-in person I really trust. And he trusts me. And when we're backcountry skiing, we scuba dive together, we uh sail together, um, you know, we bike together, and my other kids do too. But he's and I've done more of the kind of those adventures, and that I didn't know I was gonna get that part. I love that, and we are shooting stuff back up.

SPEAKER_01 12:35

They're just your best friends.

SPEAKER_02 12:37

Yeah, that it's uh yeah, and it's almost like you know, I it's almost like we have this fun exclusive club that you know you can't join unless you're born into it. We like everybody else, but we really like our little club, and we we love to to get to do this. So my you know when they were five and six and eight, I loved it, but you're running around and you're really that's a lot of work. And I have you know now grandkids those ages, and I love being with them, but I am tired after three hours, two hours, one hour, 15 minutes sometimes. But with my older kids, it's like we just hey, did you see this movie? Or my son's shooting me right now, some stuff on Patagonia. We gotta go ski there next summer or whatever. And they're they are your friends, and and if you had you know blessed to have that, you know, have kids and that then have grown up and and you know are pursuing their things but still love to be around each other and you, it doesn't get any better than that.

SPEAKER_01 13:34

What are your thoughts, Caleb?

SPEAKER_00 13:35

I know you're I would agree. Yeah, I think that that's probably a big part of is like I don't feel like my my kids seem like my friends, and it hurts me sometimes because I don't know that they're considering me a friend yet, because mine are 21, 16, and 14. So they still have their buddies, they're teenagers, you know. So um yeah, it seems like it cuts deeper when I ask, you know, I asked my daughter if I could get on her schedule to go to dinner with her this week. And it's like, sorry, dad, I'm busy. And I was like, oh dang it. Like, all right, whatever. But yeah, I feel the same way. Like, I think that I we do a lot of things together, we have a lot of fun. When I get home at night, um yeah, I'm still I I still feel pretty youthful, although I have had a couple of hard years with some surgeries and some injuries and stuff, and it's I feel myself changing a little bit in at this part of my life, but I still get home and I can't wait to see him. And I'm keeps getting better. Yeah, I told you that. I know, right?

SPEAKER_02 14:30

And I get home and hang out with my best friend every now, which is fun too.

Motivation: Want To vs Have To

SPEAKER_01 14:35

Well, um, we've we've had a series, this will be the last of the month. We've kind of hit different things on on longevity. Was it we were my first person I thought of when we were going to do this to kind of thought talk about well, every time you've been on, I've I've learned from you a couple of things. We understand how important exercise is. VO2 Max, we understand how important strength training is. But one of the things, one of your, one of your you know, secret weapons or superpowers is how do you motivate, how do you help people out there listening? And and you've you've you have a very unique take on it. So I kind of wanted to go into it again, just let you go, because that's what you spend your life. Half of your life is probably taking these people to come to see you and say, hey, if you'll only do these things, and then the other half of your life is treating the injuries that come when they're not fully prepared or whatever. So I I just thanks for coming back on and and and start with some of your thoughts.

Reframing Injury: Modify And Adapt

SPEAKER_00 15:24

Yep, definitely. Like I think that that's probably the biggest part of my goal during my day job. And I'll say that because the day job is you know to be a physician and work in sports medicine, and then my side hustles, part-time jobs with like Jim Reapers is fitness industry and prime genics is fitness industry. And so there's already some built-in intrinsic motivation and inspiration that's sort of there with those types of my jobs when I'm helping out, but within my day job, either I'm trying to get you to learn enough that you want to, or you've heard enough that you have to. I mean, if and I feel like those are the things that that uh motivate change for people. They learn enough that, like, yeah, I want to improve my body composition, I want to improve my balance, I want to improve my strength because I've learned enough about how valuable that is, which is where this forum takes such uh a great precedence and creates that opportunity for learning. Or they've hurt so bad that they have to. Their cardiac markers are out of control, their tendonopathies are out of control, they've lost their mobility, and so then their lease on life has been removed from them. And so they're like, okay, well, what do I have to do to gain those things back? And it is a it is something that I feel like I've learned a lot, but the longer I've done this, the more I say I don't know. So part of this is the humility of me saying I don't know at all. And I'm I wouldn't consider myself an expert in the field of motivation or inspiration, but I feel like intrinsic is important. It has to come from within. People have to have the desire, the pre-contemplation, and the change to make the changes. And then also I think a lot of it is like making it accessible to them in a way that seems doable. You don't need an elephant all at one bite, you take it one step at a time. A great example today. I had a patient who we had a conversation with about um, it was just such this is this is an excellent experience, and I think it'll resonate with a lot of people, but it's a middle-aged person who's been told that they've got osteoarthritis in their knee and a a practitioner of sorts, I don't know if it was, I don't know who they saw, but told them you should never play sports again if you got arthritis. We can drain your knee and inject it, but that's all you can do, and you you can't play anymore. And it just crushed this person. And this has been like three years ago. So what happens? They stop playing sports. They gain 40 pounds, their mental health declines, their activity level in general declines, their relationships with their family decline, their productivity at work declines. They were they stopped working as a, you know, this person was a coach and no longer coaching because it just seemed like, well, I've been told now I can't, right? And so my goal is always to tell people what they can do, what you can do, what you focus on. The perception is always on positivity. What can you do? And so we break it down into buckets. You're hurting pretty bad today. I can make that hurt better. We can do with these things to make the hurt improved. The second thing is we're gonna talk about longevity here. This is not the end of your sports career. You are going to continue to play. We're going to modify and adapt. That's our goal here. Modify and adapt. So we're going to talk about the mechanical problem. We're going to talk about the you know, the longevity problem here. Like, yes, you're going to keep playing, and here's how we're going to do it. And then the third bucket is we're going to improve your body composition. And so these are different, these are different buckets. We're going to fill them not equally, not all at the same time. We're going to step-by-step approach kind of a thing. So we have a we have a diagnosis, we have a treatment plan, and we have simple goals. We set very simple goals with this person. And these are achievable goals. And we're going to see you back. There's going to be some continuity. And once this goal is achieved, we're going to work on the next one. And it like the the change in this person's persona from the time we met till the time this person left took 30 minutes, right? Massive changes. And we have, you know, and we're using a a large um array of tools, a large arsenal of tools. Some motivation, of course. She's motivated now, or this person's motivated to do some things. There's some medications that are involved. There's some treatments like procedural treatments that are involved. There's some supplementation that's involved. We talked about some supplements that can help this person. We talked about some, you know, some G some peptides, GLP1s that can help this person. We talked about strength training, because that was. Probably the biggest thing that I talked about with this person is how they can continue to exercise. And here's the way to do it mechanically that will not damage their joints any further. Because if you can move a joint, you can make the muscles that move the joint stronger. And so I think that that's such a key point that you can continue to get better, you can continue to get stronger. You have to do it in a unique manner. But I think that that's a huge part of it is like it's not wrong to call out the mountain. You can say there's a mountain. It's okay. You're not complaining. You're just stating the obvious. There's a mountain. I have to climb it. Okay, fine. What's the first step in climbing that mountain? I think that people need to hear that they are it is okay for you to describe the adversity. Call it out. Call it what it is. There's a problem here. Fine. You're not complaining, you're not whining, you're not moping, you're not persevering on the problem. Identify the problem. Now create a plan to improve. Take some steps. Don't just sit here on your butt looking at the mountain crying about it. Start climbing the mountain. And oh, by the way, when you get to the top, don't be surprised if there's another peak. Fine. Get into the valley, start climbing again. I think that that's probably my that's my thought process as I go in and start talking to people about these things that are holding them back from being optimized in their life.

SPEAKER_01 21:22

It's powerful. Yeah. It's powerful. As you go from I as I'm sitting here listening to you, you know, we've talked a lot this uh in these podcasts about uh G1, G2 of healthcare. But for for our listeners, you do have this people come into me when they need something. But proactively, if you were to just broadcast out to people listening today and say, hey, in your in your 40s, let's just start 40s and then 50s. Yeah. Here's the Dr. Caleb Redden. If I was king for a day, this is what I'd have each one of you do and build into your life.

The 30s–40s Training Bank

SPEAKER_00 22:00

The people who are in their 30s and 40s have no idea how valuable and imperative it is for them to build strength and endurance in those two decades of life. It is so imperative because the bank that you fill, the savings accounts that you fill in your 30s and 40s, is where you're gonna draw from in your 50s, 60s, 70s, and 80s. And saying that it's not too late to start if you're 72 years old, it's not too late to start. I'm not saying you can't start throwing some money in the bank now. But you I feel like the younger generation of folks in the 30s and 40s don't recognize how imperative their choices are at that stage in life. And then for the folks that are in the later decades of life, 50s, 60s, 70s, how important it is to maintain. And this is what I would say to answer your question. The first thing is number one, prioritize exercise, including strength training and cardiorespiratory fitness. Those there is not one that is superior to the other. They are both critically valuable for different reasons. So exercise has to become part of your life. Most people brush their teeth. Most people need like they they they eat every day, right? You brush your teeth every day, eat every day. Most people sleep every day. Not everybody. Some residents aren't sleeping tonight, that's for sure. But most people do these things, right? Exercise becomes a non-negotiable thing. And I think that it's ridiculous to say that you need to, like the daily recommended dosages, right, of exercise throughout a week or whatever, I think are foolish. Like I think you should exercise every day. That doesn't necessarily mean you need to go to the gym and spend three hours every day. There are days where you can actively rest, but it's active rest. I don't think you should sit around and do nothing. So I think exercise is imperative. The next thing I think that's really probably um as important as anything else from exercise standpoint is your nutrition, like what you put in your body. The fuel that you put in your body is so, so important. And I think that what happens is that people in their 40s and 50s they get into routines that are out of necessity because they're so busy, which I'm gonna this is perfect because they get so busy that they just sort of get into the habit of eating what they can when they can and what's available and what's convenient. So it's so important to have convenient snacks that are healthy. And so finding appropriate snacks that are healthy, making sure that your nutrition plan is reasonable, trying to get as much food as you can that is, you know, and I'm gonna use the term um as raw, and I don't mean don't go out and eat raw meat, but try to eat foods that are as unprocessed as you can to begin with. And then if you do that, then it's okay to add in some simple processed foods, things that come from packages, boxes, and bags, like a protein bar. That's a great example.

SPEAKER_02 24:54

Well, yeah, right, but make that the exception, not the role. Correct.

SPEAKER_00 24:58

Yeah, it's an additive.

SPEAKER_01 25:00

I mean, most people to get an amount of protein that is recommended, and it gets more as you get older, you're going to have to do that because as much as we think we can eat enough eggs and chicken breasts and fish or whatever.

Exercise, Protein, And Rejuvenation Pillars

SPEAKER_00 25:11

Yeah, I can't you you can't do it. No, I can't pack around boiled eggs with me in clinic. Like, hold on, a patient, I don't want to crack this egg. Yeah, but I can sneak out and grab a protein bar and keep going. And I think that that's part of like what I was gonna say is like with exercise and nutrition, like you you seriously have to focus on protein because the carbohydrates and the fats are easy to get those, but you really need to focus on high-quality protein. And I think if you focus on those two things, then most of the battle is won. Amen. And the third thing is just prioritizing rejuvenation. And I'm gonna say that as a broad term that encompasses sleep, stress management, relationships, those things are very important because stress has a really negative effect. The appropriate level of stress is necessary and needed for humans to be, to be able to improve. But an excessive amount of stress or the the inappropriate types of stress is is uh so destructive. So I think that for people that are in that age group that have a lot of stress with with their kids and with their jobs and with finances and with the politics and the turmoil that we all live in, all those things, I think if you could focus on those three pillars of just sort of rejuvenation, making sure that you're sleeping well and that you're taking care of yourself from a holistic standpoint, and then you focus on exercise and nutrition, I think most everything else falls in line.

SPEAKER_01 26:33

You know one thing we didn't hit on, and this is probably a great place to hit on it just because we're running out of time for topics for this month, um, rejuvenation. I love the way you called that rejuvenation, right? And you and I love the bucket you just went through, Caleb, because it's like it is relationships, it is rest, it is sleep. But in a society that is so addicted to this, um one of the things I see, and if I'm not even if I'm not careful, right? And I'm pretty, I'm pretty regimented. But like sometimes when you are tired and looking for rest, you're you know, you check your emails and then all of a sudden you like start looking at things, and I'll sometimes I'll look and man, I've been, I just wasted an hour of my time, that this precious 24 that I have, instead of getting rejuvenation or doing something that somehow was giving me, I like that word. I I just probably got more stressed, more concerned with dumb stuff that I shouldn't be thinking about. How how do you manage or how do you suggest people manage and and maybe suggestions in your own life? How do you stay connected to media, social media, and all the stuff that bombards us, and and and how do you shut it off? Do you have any tricks, the two of you?

SPEAKER_00 27:40

Go ahead. I'm interested to hear what you say.

SPEAKER_02 27:44

Well, it first of all, we're all gonna be connected. I mean, from here on out, we're connected. But what I found is that um the and I only do one Instagram because my kids had posted their kids on it and stuff, and I'd even that one there's I think they're aging out of, so now they're moving to something else. I'd probably have to drop that one. But it's my feed, the law, the um algorithm that has found me is almost always positive stories. Like it's good news, good news, good news. Oh, this person that went out and you know, my algorithm right now is horrible.

SPEAKER_01 28:20

It's like save this puppy. Mine's like aliens and Charlie Kirk and Candace Owens and arguing and it wants to.

SPEAKER_02 28:28

It wants to create rage, it being a um an amorphous thing that you know has now been created that wants us to be angry all the time. And so I've tried to, and and I've really I just looked at this like three weeks ago and said, wow, I'm interested in seeing what it's telling me. And it's almost all you can control it. You can now the other thing I found is that the analog version, which you talked about when we had our little uh episode, is really important. And that is a thing called a book with paper with printed words on it in the rotation with everything else. So we, you know, and I'm seeing some really good studies on on this now. Audiobooks, that's cool. You know, reading a book on your Kindle or your device, that's cool. There is an actual difference in our um mental connection to words on a page and to tactile experience and to disappearing into that and not just having it do something for me all the time. So I think reading, and I just finished a really hard book three days ago. Took me a whole year. It was Crime and Punishment. Oh, wow. Dostoevsky. So I've been working my way through the Russian. See, I told you it's a renaissance man.

SPEAKER_01 29:52

That's you're the only guy I know at 63 that's like I'm gonna pick up crime and punishment for fun.

Taming Stress And Social Media

SPEAKER_02 29:58

But but and it was hard, and then it got really good. But my point is that you're asking this question. For me, it's um those two things, and then the other thing that's really important. You're as a doctor, you're seeing this and reading about it and being um inundated with what's going on is this loneliness epidemic in the most connected generation in history. So if I'm not doing this, but I'm over here talking to my friend, and whether we're going on a hike or you're going hunting or fishing or you're going to play golf or whatever the thing is that you do skiing. I love ski, you know, go for a bike ride. Um, just go stop at your neighbor's house that you know, and knock on their door. And and I do this all the time, um, and just check in because our our neighbor lost his wife. And so I just check in, say, hey, what's going on? Or bring over some. My kids, you know, always I'll go on a run, I'll go past my daughter's house and the grandkids are in there, I'll stop and knock on the door. So reading, social connection, um, changing your algorithm where you are going to be on it, those things for me are intentional practices that help us to kind of get out of the rage and despair and um just your point about you know, unnecessary stress, good stress and bad stress. So I think the bad stress uh compare 50 years ago till now and just look at you know studies of how people are reacting to stuff, and we're hearing a lot more negativity in terms of just a 20-year-old, an 18-year-old, a 40-year-old than we did in the 1980s or 70s, which is weird, but true. So you find what you're looking for. I got you started.

Productivity, Purpose, And Being Engaged

SPEAKER_00 31:44

You find what you're looking for. So a lot of times when you're scrolling through there, when you stop and you look at something and listen to it that's controversial, or you know, you can come up with any term you want, rage baiting, whatever, if it creates controversy, you're gonna stop and watch it longer, and that's what the algorithms are looking for. And I'm not an algorithmic specialist, but this is what I've found. So you find what you're looking for. So if you if you intentionally look at things that create the positive feelings and and hit the like button, find educational things, hit the like button, find your friends and family. I mean, I have this policy, I don't have a ton of friends on social media that are like that I follow because I basically like it, I really only follow like my actual real friends and family in real life kind of a thing. And so um I don't have the time to look at everybody's posts, or but I don't care. If if I'm following my friends and my friend posts something, I just like it because that's my friend. I don't care what, I don't give a shit what the picture was. He's posted something, he cares about it, I care about it because I care about him. And so, because of that, what is inundated into my social media are positive things that I've looked for. So I think that you're very right about that. But the other thing that I think of is that I I um my strategy, Tommy, probably isn't gonna work for very many people, but I am more comfortable when I'm under pressure. I'm more comfortable when I'm busy and I'm more calm when I'm uh in fifth gear redlined. I don't do very well when I'm in second gear at 3,000 RPMs. I sort of come apart. Um, you know, I like to ride motorcycles and um I like to ride Harleys and dirt bikes. I like to ride anything with two wheels, it goes fast. But a lot of times my bike is smoother at faster speed than it is at a lower speed. And it just there's more rattle, there's more shakes, there's less like less control almost at lower speeds. When I'm going really fast, I am really focused, and I am a way better rider when I'm going fast than I am when I'm going slow. I tip over more often when I'm tootling around in second gear, even on my dirt bikes. Like I'll get hurt dinking off in second gear. If I'm in fourth gear, it's unlikely I'm coming off of that bike. So for me, a lot of times it's I love to get out and hunt fish. I love to get out and work in the dirt. I I love to have projects lined up. I have six different plans. If plan A, B, and C fail, D E F are gonna happen. Like, and I don't really look for things that make me happy either. That's another thing is I don't really focus on happiness. And in my life, I found that for me, happiness is never really my goal. I don't care too much about being happy because I feel like if happiness comes and goes, then I'm gonna want it. And I don't wanting, if you want more, you hurt more. These are things I tell myself. You want more, you hurt more. Because if you can't get it, if you can't have it, you're gonna, you're gonna be upset. So I don't really care too much about happiness. Stress I care about, but for me, productivity is really important, and my sense of accomplishment is important. And I I don't always have to finish a job, but if I'm out, if I get feeding done on time for cows, right? So I get feeding done, I'm outside moving around in the dirt, share a quick story about my cows because it makes people laugh. And it makes me laugh to share it. I like sharing it. And then I'm then the phone goes away and I'm working, and that's really good for me. And then I finish whether my projects are done or not, I'm like, okay, well, now it's now I'm done with this. I'm moving on to that. And that might just simply be sitting around the table playing Uno with my kids. It's really helpful for me. So I think that that's being very productive is important to me, being very efficient is product is important for me, and being able to be a good provider and whatever that may be, providing laughter, providing positivity, providing income for my family, providing protection for people, that gives me a sense of fulfillment purpose. And I think that that's probably what I, when people see me and they're like, God, you do so many things. Like, how do you balance it all? For the longest time, I was like, what the hell are you talking about? Like, there is no balance in my life. My life is like a chainsaw on top of a bowling ball on a monkey, like a monkey standing up here, like, I'm balancing things like this crazy stack of things like this, and like catching stuff as it falls. Like, there's absolutely no balance in my life. Like when people would look at my life and follow me for a 27-hour day, right? Like, that's I try to stack 27 hours in 24. There's no balance there. And this social media platform and and the things that I do online are part of the balancing act of like stacking things up. But in my case, with these things, in order for my stress level to be normal, it's the more stuff I have, the better I am at balancing it. If that makes sense.

SPEAKER_01 36:45

It makes total sense. And I think, you know, we're talking about purpose in the latter part of life. Think about what I heard you say is hey, when I'm constantly thinking about productivity, I'm living life arrows out. I'm not looking in, I'm looking at how can I help or take care of other people and how can I provide. I like that word you use, provide over and over again, provide for my family, provide experiences, and I'm being very, very productive. Um, that's a pretty healthy way to live. It engages your mind, it guides your body, it keeps you out there. Absolutely, absolutely.

SPEAKER_02 37:15

And and the nice thing is that throughout your life, you're building things that are going to last. You know, and uh I get this question all the time, like all the time, like how do you do it? I'm on 14 boards. Seven of them are for profit, seven nonprofit. I've got about seven or six businesses right now that are kind of keeping me busy. This food coming being one of them and some others. Um, and on top of that, we've got the kids, we've got the grandkids, we've got a whole uh property portfolio of apartments and warehouse and all, and and I go, I don't like to be bored. And this keeps me busy, but I've also learned by necessity and also by following some really great mentors to be really efficient. So when you're doing all that stuff, you're not doing stuff that doesn't need to be done, and you're not worrying about stuff that doesn't need to be worried about, etc. And so you get so much more done. And there is that incredibly important competency that people like you build. I've watched it and I've learned from it, and learned from some of the people I think are are the best at it, that you know, doing internationally significant things all the time. And you're going, how do you do all this? And their desks are clean and they're just you know buttoned up and and they have learned how to pick and choose what of that task is really important and what I don't need to waste time on, so that I can be playing Uno, and then I can be taking care of the farm or the ranch, and then I can be, you know, in the office and I'm fixing somebody's, you know, broken down uh body, and then a year later they're moving better and I'm feeling great about it, and I just sold that cattle and I'm feeling great about it, and my kid just passed that test because you're doing all that. So you know, I don't equate stress and unhappiness with being busy. In some ways, I equate stress and unhappiness with being idle. Idle. And the world doesn't see it that way, but being engaged in really good causes all the time that engage our mind, our body, our passion, our soul, our our um, you know, our attention. For me at least, and it sounds like you're three degrees past me, even on it, is that that gives life excitement and purpose. It's not easy in the moment. It's not like, oh, this is so easy. It's like this is really interesting. I'm solving a hard problem, and I'm gonna make hopefully somebody around me a little bit better off because of it.

Balance, Proprioception, And Falls

SPEAKER_01 39:52

When you brought up then, I'm gonna let you say something, but when you brought up the happiness thing, when I first listened to you, I'm like, what I love about that mentality is you're not then chasing happiness. Your daily experiences is where you're bringing it into. So your joy, it is in the journey, right? And that is that is probably one of the best lessons of life is how we talked a lot about our morning routines and kind of our daily affirmations that we do in the morning when we go. But if if done right, if you center yourself in those mornings and you go about it anxiously engaged with all these things with good intentions, that's the happiness. Yeah. It's the Uno game. Yeah. It's the feeding the cows. It's the going and seeing the patients. And it's how you interact with your patients. And what a powerful lesson to learn for longevity. I'm gonna tell a real quick story. I I um Jim Rish, when I moved to CUNA, has become my mentor, but more than that, he is he is my friend. Like and that guy's 82 years old. And and he is the most anxiously engaged human I've ever been around. He he he drives his own tractor, he takes care of his own cows. He's in DC. And and one time I just stopped him like uh six months ago. I'm like, Jim, how do you do? He's like, he's like, my job back in DC keeps my my mind mentally sharp, and my my ranching and farming keeps me physically fit, and I love it. Here's a quick, quick, quick story. Day after Thanksgiving, we've been he's got his cows up at our ranch and we couldn't catch him, they're yearlings. So we're waiting for it to snow, and we've been baiting him in. Well, on on the camera, they all went in to where they were baited like the morning after Thanksgiving. He calls me and he says, Hey, we gotta go to McCall. I said, Jim, I got all my family here. It's like the day after Thanksgiving. Bottom line of a really long story. This 82-year-old guy goes up because I couldn't go with him. I still feel guilty about it, and and takes three loads of cows the day after Thanksgiving and comes back and he's I didn't even know he did all this because I was gonna go with him the next day and he's like, Oh, it's all done. And I just thought, dang, he's 82 years old. I I there's so much to learn from that and the vibrancy that's there. I hope that's me. I hope I'm the guy that's driven everyone crazy in my family, and I'm going to get cows the day after Thanksgiving when I'm 82.

SPEAKER_00 42:04

Yeah. I mean, it's there's a lot to learn from that. And for him to be able to do that, he needs to be able to have strength, right? He's got to have strength that he has had to build and maintain over his life. He's also got to improve his balance and maintain his balance because, like, in order to do that in your 80s, in order to be able to go and catch calves, you need to be able to have the strength to do it, the vitality to do it, the clarity of mind to do it, and the balance to do it. When people, when when I talk about this with people, when I sort of this segue when you were talking, I just this thought popped into my head about just the word balance. If you want to improve your outcome as a high-level athlete and reduce your risk of injury, the best thing you can work on is balance, actually, because that we've found more than anything reduces your risk of injury. That's not something that people in general, most humans, don't focus on improving their balance. But what you don't realize is that when you're lifting weights, a dynamic exercise, and you're including cardiorespiratory fitness, you are working on your balance. And so as we age, if you work on physical fitness, strength training, and cardiovascular fitness, it also improves your balance. If you improve your balance when you're 82 years old, you're not going to fall down when you're trying to catch calves or creates grandkids or whatever. If you fall down, the ground level fall and you end up with a fracture, you're in my office, your your expected mortality rate increases by 20%.

SPEAKER_01 43:28

Yeah.

SPEAKER_00 43:28

That's and that's just like if you compare that to something else, I mean, that that's more that's higher than smoking, right? Like if you have a ground level fall with a complicated fracture over the age of 65, your for females, I think it's higher than males, but your mortality rate's like 20 to 25 percent based on the type of fracture. There's some extrapolating data.

SPEAKER_02 43:52

What do we do on balance? What what do you think about when you're thinking about somebody in their face?

SPEAKER_01 43:58

I know what this guy's thinking. He's boxing three times a week. Perfect. Yeah.

SPEAKER_02 44:02

Like but and then I and I like I we talked an earlier episode about I love outdoor activity versus indoor. So like if it's icy out and I'm gonna run on a treadmill, okay. But if I don't have to, if I'm on a trail, if I'm biking on a stationary bike versus on a mountain bike going down and winding and bouncing over things, the difference in what my body has to do to adjust, and these are the things I'm thinking about when you're talking about that, is significant. And I learned this word a couple of years ago, proprio perception. Proprio perception, proprioception, yes, sir, which you're gonna talk about uh probably, is that that's a training thing for our bodies, and when it gets that ability to sense where it is in space and then adjust itself, then we start to react in different ways to the same kind of stimuli in better ways, right?

Farmer’s Carries For Longevity

SPEAKER_00 44:52

Correct, absolutely. So proprioceptive awareness is huge, and that's where, like as a high-level athlete, when you improve your balance, you improve your proprioceptive awareness, you know where your limbs are at in space, so that when you catch a football and you get hit, you fall more appropriately. If you're racing skis and you crash, you know where to put your body more appropriately. And so when you're 80 years old and you tip over and hit the ground, you do so more appropriately. But yes, so engaging in exercise that allows you to move limbs both in an open chain and a closed change position. So where you're using unilateral, so left leg and right leg, left arm, right arm, and you're moving through time and space. So you're not just doing simple things like a leg extension or a leg press. For instance, you're doing lunges where you're walking lunges, right? So, or a farmer's carry where you're you're propelling your body, you're moving forward. Farmers carries where you're carrying a heavy weight while you're moving, right? Yep. So if you can, and that's another great marker for longevity.

SPEAKER_01 45:55

Talk a little bit about more about that one because that's becoming uh an exercise of choice for in the longevity crowd because strength and grip.

Keep It Simple: Repeatable Habits

SPEAKER_00 46:04

Like you did this today. Like I had two conversations today with patients who are in the 50 to 60 year old age range, and they were like, What do I do? And I'm like, let's just start with some farmer's carry. Let's find out, you know, let's let's get your your appropriate body weight figured out. So this, you know, these people need to lose some body fat, improve some muscle. So let's figure out what your your ideal body weight is. And say for this, for a female patient, say their ideal body weight's 150 pounds. What I would what I'm trying to help them get to is where they can hold about half of their body weight in each hand. So if this person can carry 50 to 60 pounds in each hand for about a minute at a time, is a huge predictor of longevity and vitality. If you can carry your body weight for about a minute and do that repeatedly, it helps with your balance, it helps with your proprioception, your because you've got some swaying motion back and forth as you're propelling yourself forward, works on your core, works on your leg muscles, your back muscles, your arm muscles. So I love farmer's carry for people. As long as there isn't any mechanical um situation that would uh you know exclude someone from doing it, like right. Obviously, so bad arthritis in their knee that hurts when they do it or whatever. But a farmer's carry is an amazing exercise that can be added. It's it can be a cardiovascular fitness exercise as well as a strength training exercise. It has an axial load, so weight that's coming down through your spine, down through transitioning through your hips into your knees. Axial weight bearing increases bone density. So you're improving your bone density, which includes which uh decreases your risk of fracture. You're increasing your muscle strength, which allows you to do other things in life. It's improving your cardiovascular fitness so the motor, the internal motor, is working more efficiently. So you live a longer life, a healthier life, more vital life. Now that's just one exercise. Of course, there's many that can be used, but trail running, better than treadmill running. And quite frankly, if someone's like, well, gosh, I can't run, it hurts my knees. Turn around on the treadmill and push it backwards. That's that's something you can do. Like there's always ways you can modify and adapt and overcome the barriers to your, you know, these perceived rate limiting steps. But I would I would tell you that that the more um I guess the more altered the the uh the terrain terrain, the better. Yeah, I'd love when people are doing things that are not just stationary, especially for like longevity. And I think that doing exercise that is goal-oriented is important too. Because if you're like, well, I really want to be great at golf, right? There are a lot of exercises that we can do to help you improve your golf game so that you can walk the course, carry your clubs, you don't yeah, and feel good about your swing, drive the ball further and do so in a way that doesn't hurt your elbow. I mean, there's there's lots of things that can be done, adaptive exercise that improve all of those things. You can pull lots of levers to make those things improve. And they're not as complicated or difficult as people think they are, and they don't need to be as uh overwhelming as people think they are. They're a lot, it's a lot simpler than people think. In our day and age, because of the the abundance of information, I think people get inundated with so much that they don't know where to start, they don't know what to do, and it can be just overwhelming for people. And if you if you listen to your favorite social media influencer, they're gonna tell you that you gotta be, you know, you gotta be up at four in the morning, you got a cold plunge, you gotta have your your organic breakfast, then you gotta have your hour of meditation, then you gotta do your you know, one one hour commute to work, and then you gotta do eight hours of work, then you gotta do your one hour meditation, then you gotta do your sauna, then you gotta do your exercise, and then you gotta get it.

SPEAKER_02 49:49

Yeah, and then you gotta have this you can't you've got to measure your heart rate constantly all day long, and you're wearing three wearables and I told Tone uh Tommy in the earlier one that the four things that I finally come down with that really matter for those kind of uh exercises is it's simple, repeatable, affordable, and enjoyable. Totally. And for me, those really help to um to create a consistency because that they're simple. I understand, you know, farmers carry how it doesn't cost anything. The enjoyable part, I like it. But golf or you know, these other things, is it simple? Is it repeatable? Is it enjoyable? Is it affordable for you? And everybody's gonna have a different ability on that scale. But if you find those things, then you and the enjoyable one to me is the critical one, then you're just gonna keep wanting to do them. He's always coal plunging. A lot of people would say that's nuts, it's enjoyable, is it not? Yeah, I'm six months in like it's a good idea. Therefore, it's enjoyable. It's it's just water, so it's not like that expensive.

SPEAKER_00 50:55

And that that speaks to the very first question that you asked me is like, how do you get people motivated? You don't motivation is useless. Inspiration's great, it comes and goes, but motivation, you don't you you don't need you don't need to be motivated to do something when you understand its value and you have the desire to do it, then you don't need motivation. I used to, I people would ask me in the gym all the time when I was more competitive with bodybuilding and stuff, like, man, how do you how do you stay motivated to be in here? You're always in here doing this, how do you do this? And I was like, I would felt like I had to come up with a reason. I had to like make something up to tell them why I was motivated to be in the gym. And finally I started telling them, man, dude, I'm just I just I love it. You don't need to be motivated when you like it.

SPEAKER_02 51:36

And I use the same principle when we were talking earlier, um, earlier podcasts, which is I don't like doing things that I think require a lot of discipline. People go, wow, you must be disciplined. I go, I'm not disciplined, I just like doing it.

SPEAKER_01 51:50

Yeah.

SPEAKER_02 51:50

And if I like doing it, I don't need to force myself, which in my mind is all this disciplined stuff. Instead, I am in um I feel better about life when I'm doing it, and I enjoy it, whether it's with people or whether it's the exercise or whatever it is.

SPEAKER_00 52:06

I just met you, but I would argue that you probably are incredibly disciplined, but it's it's not it, it the reality is you just enjoy discipline.

SPEAKER_02 52:14

It's not an effortful discipline, is my point. Yeah, the effort, yeah. Yeah, and when I say effortless, I've learned to break those two words apart because people think, oh, effortless. Oh, then I don't have to effortless. So use less effort and more enjoyable.

Stretching Rethought: Lift Through Range

SPEAKER_01 52:29

And one of the things I'd add to that is is it may be hard at different phases as you introduce new things. It's gonna be hard. But but then you gotta do something. I think it's also doing it long enough to get the rewards. Yeah, that's it. Then make that then make it, hey, I don't even need to think about this because man, I've experienced the rewards. And unfortunately with fitness and some of these things we're talking about, it's not a quick fix. No, you have to do it for the long haul. You gotta do it for a long haul, and then you're like, oh, I feel better. You know, I'm down 35 pounds, and then someone goes grabs a 30 pound, five-pound plate, and they're like, that's what I've been carrying around. Yeah, I feel so good, right? Hey, we I had we had blazed way past when we were. We need two more hours. We need two more hours of fun. Let me let me have you finish with one thing that we didn't hit today, which I do think for people in their 40s, 50s, 60s. Talk us through stretching the value a little bit from your perspective, because I think you're an expert here. Any any hints or or advice?

SPEAKER_00 53:26

Yeah, lift weights. Okay. So explain that. Right. So when you do a static stretch, yeah. Say you want to stretch out your pecs and you're standing there and you're pushing against the door away because you're man, my hard getting out of my shirt, right? Yeah, you're taking some time to do static stretching or even dynamic stretching. So your hips are tight. So you're doing these hip openers, some abduction, adduction for flexion extension and stuff. And you spend 15, 20 minutes, it takes about that time to stretch all your whole body out. You can be doing those same movement patterns with progressive load and resistance. You're stretching, dynamic stretching, and you're also building strength at the same time. So, quite frankly, I only tell people to stretch if they want to stretch because they like to stretch, because they feel like it's good for them to stretch.

SPEAKER_01 54:14

You know what? That makes so much sense. If you're stretching, so like just hopping. So what I've been trying to do, I I um I listened to a podcast that talked about like greasing the groove, right? Instead of just doing chest like every once in a while for older guys, just sit down, get on the bench press, I'm walking by it, and just do a couple sets. And I've found when I've been doing that lately, I feel better just doing a set of 10 and it makes all the sense in the world when you're gonna do that.

Stay Ready So You Don’t Get Ready

SPEAKER_00 54:39

Yeah, because you're stretching your muscles while you're doing a bench press is just as much as you would be if you were doing 15-second holds in a doorway stretch, right? So I always tell people that like efficiency is the way to succeed. And so if you can kill two birds with one stone, you're getting stretching in as well as strength training in at the same time. And oh, by the way, increasing the periosteal reaction on the bones, so your bone density is going up. Like you're killing three birds with one stone. So why are you and now the thing is well, like, well, I really like stretching, it makes me feel better. Fine, good, go do that for 20 minutes. Do you know, stretch, stretch the joint in the manner in which it should be stretched. There's an anatomical barrier and a physiological barrier. Don't go past the anatomical barrier. Like, don't hurt yourself because you can do that, right? That's how tendons tear. What happens is like in general, people don't move as much, and they because they don't move as much, they get less limber. And then because of the normal physiology of life, your tendons and your connective tissue do lose elasticity over time. That is part of life. And it is one part that is difficult to reverse or to stop. But the way to limit that progression is to maintain pliability through activity and motion and strength. So getting an exercise routine that you enjoy, that is reproducible, that is not damaging to you and can be done routinely because you enjoy it will keep you limber. So if you like to do yoga, do yoga. But you don't have to do yoga. And oh, by the way, yoga is not making your bones more dense, so you still got to lift weights. So I tell everybody that wants to improve their ability to be pliable and limber, because that's really what the question is. Like, we, you know, we're in our 50s and it doesn't feel like I can move like I want to, right? You'll actually move better if you lift weights and go through the normal ranges of motion. And I'll tell you that when people one modification I make with people in their 50s and 60s with lifting weights is that the range of motion can change, and that's okay. And you can still get strong and you can still improve pliability of the structures. A lot of times people don't realize that as they age, the reason that they're not able to move as well as they want to is not because there isn't the ability to move the muscle and the tendons. Because quite frankly, we'll take someone in and anesthetize them to do a knee replacement, and they'll have told us in clinic that they can't move their hamstring because it's so tight. But then once they're completely anesthetized, they have full range of motion, complete range of motion. But the reason that they can't do that while they're awake, while they feel like something's gonna rip, is because their central nervous system is stopping them. Their peripheral nervous system is sending a signal to the brain. So the muscle is being moved, sends a signal to the brain, and there's some really unique, amazing structures. I won't get all nerdy on you, but there are some structures that are sending some signals, and the signals haven't been heard for a while. And the brain says, Oh no, you don't. If you do that, we're gonna come apart. We haven't done that in a long time. And so then it sends a signal back that says, Nope, tighten that back up so you don't tear. The reality is the pliability is there, and if you had done it frequently enough, it would still be there. So if you maintain strength through um physical fitness programming, then the pliability maintains. And I and I took circle all the way back around. On a bench press, the the exercise should be done in a way that's not going to create damage. If you have some arthritis and the bones are what are causing you to not move as much, pushing through that by stretching is gonna make it worse, right? And if you have, for instance, just a hip, if you have femoral acetabular impingement, which we could, I don't want to get too nerdy on you, but if that's the reason why you can't move your hips very well, then stretching is going to make it worse. You're just gonna create damage. So understanding what the, and that's the difference between an anatomical and a physiological barrier are. We know what normal range of motion is for a joint, but yours may not be that because you've got some arthritis, or you've got some some anatomical variants, right? But if you if you continue to go through this this range that doesn't cause you pain and you increase strength, slowly you will be able to increase the pliability and the strength and the motion will improve. I see with patients all the time. And the big thing there is like stay ready so you don't have to get ready. In your 30s and 40s, focus on creating habits that allow you to improve your health and maintain your health, maintain your physical fitness, don't get overweight. If you do lose the weight, maintain these relationships, and then in your 50s and 60s, maintain that along with all the busy added things that happened to you so that in your 70s and 80s, you're still moving cows.

SPEAKER_01 59:14

Moving cows.

SPEAKER_00 59:15

Yeah.

SPEAKER_01 59:15

Hey, this was fantastic. Thank you so much. It's all yeah, I I knew it goes by fast, but you have so much to offer. We really appreciate you.

SPEAKER_00 59:23

I've probably learned more tonight than anybody else.

SPEAKER_01 59:26

Thanks for your friendship and this is our our wrap-up. Thank you. This has been really, really enjoyable.

SPEAKER_02 59:33

No, it's been really listening to all of these motivating, interesting, fascinating, delightful people. Yeah. And you your whole this whole hour has just been worth a lot.

SPEAKER_00 59:48

Appreciate it. Thanks. Grateful to be here. Thanks, everybody.