@Alex Feinberg : 我从小就极度好胜，认为只要比别人更努力就能成功，但大学后发现并非如此，这促使我改进思维模式，最终形成了高效生活方式。我专注于如何更好地休息和恢复，因为良好的休息和恢复能提高工作质量和效率。一个理想的一天包括充足的睡眠、适度的锻炼和有挑战性的工作，但要避免过度疲劳，以保证可持续性。我的成功标准包括身体健康、财务状况和生活满意度。我最初从事教练工作是偶然的，为了在加密货币行业获得持久影响力，我开始在社交媒体上分享健康和健身内容，意外地积累了大量粉丝。我帮助高绩效男性更有效地利用时间，成为更好的自己，将年轻时的精力与年长后的财务机会结合起来。我帮助高管们变得更健康，外表更出色，并最终将我的方法应用到他们的业务中。我将管理咨询与精力管理、健康和健身相结合，帮助高管们达到前所未有的绩效水平。我的高绩效项目旨在帮助人们达到“三七”目标：七位数流动资金、七小时睡眠和七分钟英里跑。拥有平衡的生活方式比只专注于一个方面更能提高绩效。虽然人们的最佳工作时间不同，但建议大多数人在早上进行锻炼。大多数人应该遵循一些核心原则来改善睡眠和提高锻炼能力，例如摄入富含蛋白质的真实食物。健康是第一位的，它能提高生产力，并且时间节约具有复利效应。虽然短期内可以不注重健康而提高生产力，但长期来看，健康是基础。我不仅教人们如何更好地谈判，还帮助他们找到在健身方面投入的最佳方式。即使再忙，也要注意饮食和运动，因为即使是很小的改变也能带来巨大的回报。经常感到疲惫可能是因为休息不足或锻炼不足。在我的项目中，人们在第一个月可能会减重，并在之后逐渐将这些方法应用到生活的其他方面。我通常能帮助高管每周节省三小时的时间，这相当于每年节省大量时间和金钱。我提供一对一和团体辅导，高管通常会选择一对一辅导，而预算有限的人可以选择团体辅导。团体辅导通常更有效，因为群体间的责任感能促进持续改进。我与客户合作，直到确保他们掌握并能持续运用所学系统。我更倾向于与那些有竞争力、有责任心并渴望进步的人合作。我的方法更侧重于利用叙事来激发客户的潜能。我的方法与其他高绩效教练的不同之处在于，我更注重帮助客户构建积极的叙事，即使这些叙事并非完全符合现实。 @Richard Jacobs : 许多人只是合格的，只有极少数人才能做到卓越，而真正的天才更是凤毛麟角。高绩效人士的一个反直觉行为是过度努力，例如睡眠不足。在高压环境下，高效比长时间工作更重要，就像扑克游戏一样，休息好才能做出更好的决策。在商业中，输入和输出之间的联系存在延迟，因此需要找到最佳的休息策略来提高决策质量。这本书的作者Bill Campbell是一位成功的教练，但他与我的方法略有不同。

我从小就极度好胜，坚信只要比别人更努力就能取得成功。这种信念支撑着我一路从高中棒球运动员，到范德堡大学的球员，再到对冲基金分析师、谷歌高管和早期加密货币投资者。然而，大学的经历打破了我的幻想——努力并不总是等同于成功。许多人虽然不如我努力，却取得了更好的成绩。这让我开始反思，并意识到需要改进我的思维模式。

我开始拆解并重建我多年来建立的思维框架，最终形成了高效的生活方式。这套系统并非一味追求更努力，而是更关注如何更好地休息和恢复。 我发现，充足的休息和恢复能显著提高工作质量和效率。一个理想的一天对我来说，意味着七小时高质量的睡眠、适度的锻炼，以及富有挑战性的工作或讨论，但这一切都必须在不让自己过度疲劳的前提下进行，确保可持续性。

我的成功标准并非单一维度，而是涵盖了身体健康、财务状况和生活满意度三个方面。我追求的是一种平衡，一种能够持续保持高水平表现的状态。这与大多数人专注于单一目标，例如财富积累或职业成就，截然不同。

我最初涉足教练领域纯属偶然。2018年，在谷歌工作六年后，我加入了一家加密货币交易所。意识到自己缺乏编程背景，要想在竞争激烈的行业中立足，就必须建立个人影响力。我开始在Twitter上分享我的饮食和健身心得，没想到意外地吸引了大量关注。

起初，我只是分享一些美味食谱和健身技巧，但很快，我的粉丝们开始依赖我，寻求更多关于生活方面的建议。于是，我开始创作数字产品，并逐渐发展到提供一对一的教练服务。现在，我主要帮助高绩效男性更有效地利用时间，成为更好的自己。我的目标是帮助他们将年轻时的充沛精力与年长后的财务机会完美结合，避免许多人“有钱没精力，有精力没钱”的困境。

我的教练工作并非仅仅关注健身，而是将管理咨询、精力管理、健康和健身融为一体。我帮助高管们变得更健康，外表更出色，并最终将这些方法应用到他们的业务中，帮助他们达到前所未有的绩效水平。

我的巅峰表现项目的核心目标是帮助人们达到“三七”目标：七位数流动资金、七小时睡眠和七分钟英里跑。这并非简单的数字叠加，而是象征着一种平衡的生活方式。我坚信，拥有平衡的生活方式，比只专注于一个方面更能提高长期的绩效。

虽然每个人的最佳工作时间可能不同，但我建议大多数人在早上进行锻炼，并尽量使自己的工作时间与昼夜节律和太阳同步。大多数人应该遵循一些核心原则来改善睡眠和提高锻炼能力，例如摄入富含蛋白质的真实食物。

健康是第一位的，它能显著提高生产力。 时间节约也具有复利效应，就像财务投资一样。虽然短期内可以不注重健康而提高生产力，但长期来看，健康是持续高绩效的基础。

我的工作不仅仅是教人们如何更好地谈判和进行商业交易，更重要的是帮助他们找到在健身方面投入的最佳方式。即使再忙，也要注意饮食和运动，因为即使是很小的改变也能带来巨大的回报。经常感到疲惫可能是因为休息不足或锻炼不足。

在我的项目中，人们在第一个月可能会减重，并在之后逐渐将这些方法应用到生活的其他方面。我通常能帮助高管每周节省三小时的时间，这相当于每年节省大量时间和金钱。

我提供一对一和团体辅导两种模式。高管通常会选择一对一辅导，而预算有限的人可以选择团体辅导。团体辅导通常更有效，因为群体间的责任感能促进持续改进。我与客户合作，直到确保他们掌握并能持续运用所学系统。

我更倾向于与那些有竞争力、有责任心并渴望进步的人合作。我的方法与其他高绩效教练的不同之处在于，我更注重帮助客户构建积极的叙事，即使这些叙事并非完全符合现实。 我坚信，积极的信念和自信能够激发人们的潜能，帮助他们在面对挑战时保持最佳状态。

Finding Genius Podcast⋅4d ago

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00:16 许多人只是合格的，只有极少数人才能做到卓越，而真正的天才更是凤毛麟角。

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01:15 我从小就极度好胜，认为只要比别人更努力就能成功，但大学后发现并非如此，这促使我改进思维模式，最终形成了高效生活方式。

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01:36 我从小就非常有竞争力，热爱胜利胜过其他人，并且非常讨厌失败。

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01:57 我曾经相信努力工作等同于成功，直到进入大学才发现这个假设是错误的。

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02:43 要想在多个领域取得成功，必须能够连接别人无法连接的点，走别人认为无法走的捷径，优先考虑别人忽略的事情，忽略别人优先考虑的事情。

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03:18 我的高效率生活方式优先考虑休息和恢复。

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03:35 我专注于如何更好地休息和恢复，因为良好的休息和恢复能提高工作质量和效率。

◉

03:56 一个理想的一天包括充足的睡眠、适度的锻炼和有挑战性的工作，但要避免过度疲劳，以保证可持续性。

◉

05:02 我的成功标准包括身体健康、财务状况和生活满意度。

◉

05:42 我最初从事教练工作是偶然的，为了在加密货币行业获得持久影响力，我开始在社交媒体上分享健康和健身内容，意外地积累了大量粉丝。

◉

07:08 我帮助高绩效男性更有效地利用时间，成为更好的自己，将年轻时的精力与年长后的财务机会结合起来。

◉

07:26 我帮助高管们变得更健康，外表更出色，并最终将我的方法应用到他们的业务中。

◉

08:00 我将管理咨询与精力管理、健康和健身相结合，帮助高管们达到前所未有的绩效水平。

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08:31 非常成功的人非常擅长理解行动中的最高杠杆点。

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09:09 像埃隆·马斯克这样的人非常擅长识别瓶颈，并分配资源来解决这些瓶颈。

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09:58 高绩效人士专注于最高杠杆点，而不是整天开会。

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10:39 高绩效人士所做的事情往往与主流智慧相悖。

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12:12 高绩效人士的一个反直觉行为是过度努力，例如睡眠不足。

◉

12:30 高绩效人士应该关注休息和恢复，而不是过度工作，因为充足的休息能提高决策质量。

◉

13:10 在高压环境下，高效比长时间工作更重要，就像扑克游戏一样，休息好才能做出更好的决策。

◉

14:11 在商业中，输入和输出之间的联系存在延迟，因此需要找到最佳的休息策略来提高决策质量。

◉

14:37 高管应该像专业运动员一样对待自己的身心健康，因为良好的身心状态能提高工作效率。

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15:17 我的高绩效项目旨在帮助人们达到“三七”目标：七位数流动资金、七小时睡眠和七分钟英里跑。

◉

15:43 拥有平衡的生活方式比只专注于一个方面更能提高绩效。

◉

16:31 虽然人们的最佳工作时间不同，但建议大多数人在早上进行锻炼。

◉

16:48 大多数人应该遵循一些核心原则来改善睡眠和提高锻炼能力，例如摄入富含蛋白质的真实食物。

◉

17:41 健康是第一位的，它能提高生产力，并且时间节约具有复利效应。

◉

18:04 虽然短期内可以不注重健康而提高生产力，但长期来看，健康是基础。

◉

18:48 我不仅教人们如何更好地谈判，还帮助他们找到在健身方面投入的最佳方式。

◉

19:13 即使再忙，也要注意饮食和运动，因为即使是很小的改变也能带来巨大的回报。

◉

19:35 经常感到疲惫可能是因为休息不足或锻炼不足。

◉

19:53 在我的项目中，人们在第一个月可能会减重，并在之后逐渐将这些方法应用到生活的其他方面。

◉

20:33 我通常能帮助高管每周节省三小时的时间，这相当于每年节省大量时间和金钱。

◉

20:57 你的项目是否有不同的级别？

◉

21:15 我提供一对一和团体辅导，高管通常会选择一对一辅导，而预算有限的人可以选择团体辅导。

◉

22:00 团体辅导通常更有效，因为群体间的责任感能促进持续改进。

◉

22:19 我与客户合作，直到确保他们掌握并能持续运用所学系统。

◉

22:47 成为你的客户需要满足哪些条件？

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23:02 虽然没有硬性要求，但大多数一对一客户年收入至少为六位数，而团体辅导则更经济实惠。

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23:27 我更倾向于与那些有竞争力、有责任心并渴望进步的人合作。

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24:27 你对《十亿美金教练》这本书有什么看法？

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24:46 这本书的作者Bill Campbell是一位成功的教练，但他与我的方法略有不同。

◉

25:25 我的方法更侧重于利用叙事来激发客户的潜能。

◉

26:05 我的方法与其他高绩效教练的不同之处在于，我更注重帮助客户构建积极的叙事，即使这些叙事并非完全符合现实。

00:00

Forget frequently asked questions. Common sense, common knowledge, or Google. How about advice from a real genius? 95% of people in any profession are good enough to be qualified and licensed. 5% go above and beyond. They become very good at what they do, but only 0.1%. 语法解析

00:16

are real geniuses. Richard Jacobs has made it his life's mission to find them for you. He hunts down and interviews geniuses in every field. Sleep science, cancer, stem cells, ketogenic diets, and more. Here come the geniuses. This is the Finding Genius Podcast with Richard Jacobs. 语法解析

00:38

Hello, this is Richard Jacobs with the Financially Guest Podcast. My guest is Alex Feinberg. We're going to talk about peak performance systems for top performers. He's the founder of Insanely Addictive and Peak Performance. So he's a former professional athlete, hedge fund analyst, Google executive, early cryptocurrency investor. 语法解析

00:54

And he's now a leader in the online space where they coach men on high performance. So a very interesting call. Welcome. Thanks. Thanks for coming out. Thank you very much, Richard. Excited to rock and roll. When did your drive to get yourself, let's say, to peak performance and other people around you start? Has it always been there or was it recently after you've done all these endeavors? No, I mean, I would say as a child, I was always extremely competitive. 语法解析

01:15

As much as I loved winning, and I loved winning more than everybody who I grew up with, I hated losing. I hated seeing other people succeed more than me, and I wanted to do whatever I could from a work ethic standpoint to be as successful as I could possibly be. And I convinced myself at a young age that if I just worked harder than everybody else, I was going to be successful, and that 语法解析

01:36

hypothesis was true, outworked everybody who I played baseball with through the high school level, was the first player in my high school in over a decade to play on the varsity team as a freshman, got recruited, scholarship offers to multiple schools, including Vanderbilt, where I went. And this fairytale imagination that I had about hard work equating to success didn't 语法解析

01:57

become disproven until I set foot at Vanderbilt University and I realized that there were a lot of people who were not working as hard as me but were more successful than me. And hitting my head against the wall for years trying to figure out like why am I not succeeding the way I think I should be succeeding forced me to in 语法解析

02:17

improve my mental models, you know, tear down and replace the scaffolding that I had built over the years I spent training to be an elite athlete and ultimately led to the creation of a lot of mental models that have allowed me to live a hyper-efficient life, which is sort of the key to being successful in multiple domain. Have to be able to connect dots that other people can't connect. You have to be able to 语法解析

02:43

cut corners that other people think you cannot cut. You have to be able to prioritize things that other people overlook and overlook things that other people prioritize if you want to be successful in multiple domains. And I think my drive to be a peak performer has always existed. And as I've gotten older and older in life, you know, I have had the opportunity to display it and learn from it and 语法解析

03:04

in almost everywhere I've ever been. So what's an example of like a really optimized day where most people would be like, oh my God, that's crazy. Well, hyper-optimized day starts with your priorities, right? So my priorities compared to most people, my priorities are, are, 语法解析

03:18

around rest and recovery. And so, you know, I can benefit from creating my own schedule, but I'm still dependent on myself to build a business, ensure revenue comes in, ensure profits are there. But I perform better when I focus on the things that other people overlook and overlook on the things that other people focus on. 语法解析

03:35

And so most people are fixated on how hard they can work. I'm fixated on how well I can rest and recover, because if I can rest and recover, then the quality of my work is going to be better than the next guy. Then the quality of my gym training is going to be better than it was the previous week. I will be able to get more done in less time if I am able to 语法解析

03:56

rest and recover properly. So an ideal day for me includes seven hours of sleep. It includes some decaf coffee in the morning because decaf helps me sleep a lot better than caffeinated beverages do. It includes a workout that's challenging, but not so hard that I don't want to show up the next day. And it includes a 语法解析

04:12

cognitively demanding work or discussions, but not so much that I feel exhausted by the end of the day because you have to be able to repeat what you do. Otherwise, it's not sustainable. And ultimately, your ability to form over multiple weeks, months and years is much more important than your ability to perform on a single day. So what does it mean to perform? What's your metrics for performance versus other people? 语法解析

04:33

How fast can I run? How heavy can I lift? How much energy do I have? How do I look with my shirt off? What's my body fat? What's my resting metabolic rate? As well as how much money am I making and how much time am I able to spend on the things that I want to spend it on? How do I feel? Was today a day that I want to replicate multiple times over? Was today a day that I'd like to avoid repeating? Ultimately, the days that we have on Earth are finite and most people live in ways where they're trying to count down the time they have on Earth because it's quite painful or 语法解析

05:02

unpleasant for them to go about their existence the way they do. And I would like to not live that way. So a successful day for me is one that I want to repeat. Yeah, that makes sense. So at what point did you start coaching people? Like, did you get to a high level of mastery with yourself and consistency where like most days you were very satisfied with what you did? 语法解析

05:21

Then you went to coaching or how did this progress? Well, I got into coaching sort of by accident. I started working at a cryptocurrency exchange in 2018 after working at Google for six years. And I realized that if I didn't have a background in coding, which I didn't, the only way that I was going to have lasting power in the industry was if I built a social presence. And so Twitter was the most 语法解析

05:42

prominent social media platform in crypto. And I decided that if I wanted to be employable, I needed to have at least 10,000 followers, you know, by 2023. And nobody was really following the crypto content that I was putting out. But I thought I had some interesting things to say around diet and fitness because I was doing that as a hobby. And 语法解析

05:57

And turns out that suspicion was correct. I started posting about all of the delicious meals I was eating, including how I was able to eat all this awesome tasting stuff without counting calories or going hungry. And nobody really understood how I was able to do it all. But… 语法解析

06:14

I was pretty adamant about posting regularly, explaining why I was choosing certain meats to put on my pizza, why I was constructing my tacos the way I was constructing them, why I was making my burgers the way I was making them. And I ended up building a following that exceeded my initial goals. And through COVID, you know, came to realize that a lot of these people relied on me, not just for fitness content, but for life content. And so I started out creating digital products, but that expanded into coaching offerings and 语法解析

06:42

And where it is today is, you know, I work with a lot of high performing men on figuring out how they can use their time more effectively to be better versions of themselves or in fact, the best version of themselves. One that they haven't even seen over the last decade or so in all likelihood that combines the energy that they had when they were young with the financial opportunities that didn't exist until they were older. Because so many people, you know, they don't have energy by the time they get money. And when they have energy, they didn't have money. 语法解析

07:08

And you can't really enjoy life unless you both have energy and money. Makes sense. So the coaching, what are people after when they first apply with you to coach? A lot of times people want to look better and feel better. And so a lot of the relationships that I start with executives on are first focused on getting them healthier, feeling better, 语法解析

07:26

looking better with their shirts off. And through that multi-month process, they get to understand the frameworks that I put behind all of this. And they see me as an individual who isn't just capable and competent in the fitness sphere, but they start to understand why Google paid me to do internal consult, or why they paid me to do product partnerships, or why a cryptocurrency exchange paid me to build out their sales team. 语法解析

07:46

And they start to ask me, you know, how do you apply your 145 IQ brain to the problems that I'm dealing with in my business? What do you think about, you know, the revenue expansion plan that I built out with my sales team? What do you think about the… 语法解析

08:00

the mergers and acquisitions strategy that I'm considering over the next six to 12 months. And so I'm able to blend effectively management consulting with energy management, with health and fitness. And that's how we make executives perform at the level that they haven't performed 语法解析

08:17

Ever. You know, like I look at like Warren Buffett and I have no idea how he, even leaving management in place, how does he run all these companies at Berkshire? How do people run multiple companies or Elon Musk or all of them? I have no idea how they could function like that. What I have found is that 语法解析

08:31

very successful people are extremely adept at understanding what the highest leverage points of action are. And so imagine the world gives signals to everybody, but only a small percentage of people are competent in picking up what the signals are, right? So it's basically like magic 语法解析

08:48

coded, where a few billionaires have figured out the systems and tools to understand what's going on, and nobody else can. Or those other people who can can't do anything about it. And so I think Elon Musk is incredibly good at figuring out when people are stealing money from him. He's incredibly good at isolating choke points and understanding what the choke point in a specific system is. And he's 语法解析

09:09

He's very adept at allocating resources to unblocking specific choke points. And so you think about him like a doctor where, you know, if you're having a heart attack or you're having a stroke, you need to figure out where the blockage is. And if you can't figure out where the blockage is, you die. Elon Musk is like that with the companies that he's run. He runs. He is very smart at, you know, effectively running a company wide EKG, you know, a company wide program. 语法解析

09:32

stress test and figure out, okay, these are the three areas that I need to dedicate six hours this week to fixing. And he can do that across seven different companies and still have time to run the Department of Government Efficiency for the time being. But what are they doing that other people aren't? How do they, so they're looking at the highest leverage point. They must be 80-20 and everything, I guess. And are they in meetings all day? Like how do they run all that stuff? No, they can't be in meetings all day. They are 语法解析

09:58

are you could say 80-20. 80-20 is sort of an 80-20 way to explain it. I think if you're really smart, it's 95-5, right? Because, you know, Ricardian principles apply to the extreme, especially if you're very good at figuring out what is the highest leverage point that you can work on. So it could be, you know, we need to completely overall understand 语法解析

10:17

our HR, right? You know, we're not communicating properly with our employees. Nobody knows what's going on. It takes people nine months to get ramped up when it should take three. How do we overall our communication strategy so that everybody knows what play we're running? These guys are, you know, it's like, what makes Bill Belichick an amazing coach? Well, I wouldn't be able to tell you everything about 语法解析

10:39

unless I'm Bill Belichick. And even if I did tell you, you wouldn't understand unless you were nearly on Bill Belichick's level, because a lot of the things that he does, a lot of the things that geniuses do are counterintuitive to subgeniuses because they do a lot of things wrong, according to mainstream wisdom. But mainstream wisdom almost never has caught up with what the reality is of high performers at the head of the pack. 语法解析

11:03

Before we continue, I've been personally funding the Finding Genius podcast for four and a half years now, which has led to 2,700 plus interviews of clinicians, researchers, scientists, CEOs, and other amazing people who are working to advance science and improve our lives and our world. Even though this podcast gets 100,000 plus downloads a month, we need your help to reach hundreds of thousands more worldwide. Please visit findinggeniuspodcast.com and click on support us. 语法解析

11:29

We have three levels of membership from $10 to $49 a month, including perks such as the ability to see ahead in our interview calendar and ask questions of upcoming guests, transcripts of podcasts you're interested in, the ability to request specific topics or guests, and more. Visit FindingGeniusPodcast.com and click support us today. Now back to the show. 语法解析

11:49

What should they be looking at? I don't understand. What's the shifts? What should who be looking at? Well, you're saying that, I guess, the common way of looking at things, it seems counterintuitive how the performers… Let's talk specific. So give me a specific problem and we can troubleshoot it right now. Actually, at this point, it would come from you. Like, what's an example of the counterintuitive behavior that a high performer would exhibit that a medium level performer would say, that's not going to work? A lot of high performers work too hard. 语法解析

12:12

And so they operate on five hours of sleep. They think that if they can work for 19 hours per day or if they can be awake and responsive to emails for 19 hours per day, they're going to maximize the output and minimize the slowdown of their organization. What they don't realize is that 语法解析

12:30

if they're able to put their phone down two hours earlier and maybe sleep and get better rested sleep for an extra hour, you know, that jump from five hours of sleep to six hours of sleep allows you to be in a state of mind that makes your decisions more closely aligned with reality. And so the bets that you're making as a chief executive are going to be better, right? So it's like, 语法解析

12:51

How do you make the most money at the poker table? Do you sit at the poker table for longer than everybody else? Because if you're making a certain amount of dollars per hour at the poker table, you could believe that the more hours you stay at the poker table, the more money you make. Or you could think, how can I be the most effective poker player for the number of hours 语法解析

13:10

that I have mental stamina for. Maybe I only have mental stamina to play poker 13 hours per day. And when I try to play poker for 15 hours per day, I make less money than when I play poker for 13 hours per day. Unfortunately, unlike poker, business has more delayed response times. And so you can't exactly figure out 语法解析

13:29

the connection between the inputs and the outputs for like, say, 90 days. And so the example would be if you were trying to figure out what the optimal rest strategy is for a poker game where you didn't see what the scoreboard said until approximately 90 days after the game concluded. And, you know, 语法解析

13:45

And then you need to figure out how many hours per day should I be playing poker? Your intuition says as much as possible. That's how you got your seat at the table in the first place. But the reality is, no, you need to figure out how to play better. You need to figure out how to read the room better. You need to figure out when to bet. You need to figure out when to fold. And if you can figure all these things out, you realize that it's a lot easier to do those things when you're well rested, when you have a functional diet. I think it's going to be insane when we look back on 语法解析

14:11

on 2025 in 10 or 20 years and find out that most executives don't have personal trainers or personal chefs. I think it's going to be exactly the way we look at athletes in the 80s when we find out that they smoked cigarettes and didn't work out, even though they had multi-million dollar contracts on the table. If you're an executive, it's your job to keep your brain performing at the highest level possible. You owe it to yourself, you owe it to your company, you owe it to your shareholders to do what's necessary to get your body and mind performing at their peak. 语法解析

14:37

And that requires treating your body and mind somewhat like a professional athlete. Now, it doesn't mean you're going to be training six hours a day, three hours a day, but it does mean acknowledging that more is not better. Rested is better. Recovered is better. Good decisions are better than more decisions. Yeah, that makes sense. You have to get tired and you try to have 语法解析

14:55

I made decisions. He knows what he'll do, but be arrested. Even if you make fewer decisions, you'll do better ones that works better. So what's involved in your peak performance program? Like what do you take people through the modules? Everything that I do with an individual is going to be specific for them. So from a high level, a lot of my foundational principles rely on getting people into the triple sevens club. So what do we need to do to get success? 语法解析

15:17

somebody having three things simultaneously, seven figures liquid capital, seven hours of sleep, and the ability to run a seven-minute mile. The peak performers that I work with can do all of these things. And if you can do all of these things, you feel substantially better than if you can only do two of those things incredibly well. I guarantee if you take one person who has a seven-figure net worth and can run a seven-minute mile and sleep seven hours per day, that dude is much more optimistic, much more thrilled, and 语法解析

15:43

to live life and is going to be growing his company at a faster rate than a guy who's sleeping five hours per night with an eight-figure net worth who can't run a mile continuously. So a lot of being a high performer is figuring out what are the specific blockers that you have that are preventing you from having a balanced approach to where you don't have a very obviously exposed weak link and you can perform it at a high level continuously. 语法解析

16:06

in multiple domains that work synergistically and create a flywheel so that you're more motivated to continue putting the work in to succeed tomorrow. Yeah, makes sense. In terms of sleep, in terms of schedule, does the same schedule work for everybody or, you know, are they truly the night owls and larks and, you know, people that have very different schedules but same effectiveness? So different people are going to perform better at different times of the day, but I encourage most people to get their training done in the morning. 语法解析

16:31

because very few people are going to sleep better training in the afternoon than the morning. Very few people are going to be more consistent with their workouts training in the afternoon than training in the morning. So unless you have like a stock market hours job living on the West Coast or something like that, I would strongly encourage you to train in the morning. 语法解析

16:48

and try to align your workday with the, you know, your circadian rhythm with the sun. Your body is, we're not nocturnal people, right? You can work night shifts, excuse me. It is much less healthy for you to work night shifts. Yes, we want you to be creative. We want you to be able to approach work in a dreamlike state if that helps you. At the same time, there's core principles that everybody benefits from, almost everybody benefits from, 语法解析

17:13

in terms of improving sleep and improving workout capacity. So most people should be eating protein-dominant real food. In fact, almost everybody. I can't imagine a person who should not be eating protein-dominant real food. You do this, you pair this with a functional training plan, all of a sudden you're looking and feeling better. Okay, great, you're looking and feeling better. What does that mean for your brain? Well, if you're rested, sleeping six, seven hours per night, all of a sudden the decisions you make are better, the time you're investing in results in more time saved down the road rather than more time lost. 语法解析

17:41

And time savings compounds just like financial savings. And so the goal with everybody is to not just look at the financial decisions that they might be making, but look at the time investments that they're making and making sure that they're investing in areas that will pay them back with compound time interest. So I guess health comes first, clearing that away and then productivity can come or there's some people that are like, I don't care about that. I just want to be more productive. Like 语法解析

18:04

Can they be without putting the pillars in place first? On a short term basis, you can be right. But for the most part, you know, there's going to be sprint seasons and there's going to be rest seasons or recovery seasons. And sometimes it's unavoidable. You know, you're not going to be able to sleep your seven hours per night if you have a launch coming up. And, you know, it is what it is. But maybe in a situation like that, I'm there to help somebody get five hours of sleep a night instead of three or four. 语法解析

18:25

Right. Because most people can get behind five hours a night for two, three weeks and you'll be able to recover from that. You don't want to do it all the time. But a lot of what I do, I don't only teach people how to negotiate contracts better and negotiate business transactions better. I negotiate with my clients to figure out what I can get them to do that will get them marginally more effective than what they might have been considering investing on the fitness side because 语法解析

18:48

because usually that's the first thing to go and you feel busy. Oh, I'm too busy to go to the gym. Oh, I'm too busy. I'm going to eat Chick-fil-A today. It's like, what happens if we put 15 minutes more into thinking what we're going to do here? No matter how busy you are, you brush your teeth every day, I assume. Well, the same thing should be true with meal planning. You should know where your protein is going to come from, right? So unless you're so busy that you're not brushing your teeth, you're also not too busy to know where your protein is going to come from. You're not too busy to walk while you're talking on phone calls, right? Basic movement. 语法解析

19:13

Basic decisions will yield substantially better results than doing nothing at all, which is what most people are doing. What if you do something for an hour or two and you just feel fatigued and you're like, I don't want to do anything, you know, and you're also guilty about not doing stuff, you know? It depends how often you feel it. If you feel like that once or twice a week, maybe your body needs the rest. If you feel like that every day, it's because you're not doing enough, right? So it's always going to be situations… 语法解析

19:35

Okay. So what do people experience when they're in your program, let's say in the first month? And what are later realizations? Like what are some early ones? What are some later ones? It depends on how overweight and how unhealthy they are when they come to me. So a lot of times with people who weigh, say, 250 pounds, it's not uncommon to see these guys lose 30, 35 pounds in six months. 语法解析

19:53

with very, very basic lifestyle adjustments that don't require them to count calories or go hungry, tapping into their intuition. And then once I can gain the trust of them by basically making magic happen as they interpret it, like, oh, I didn't realize how easy it would be to do this thing that's been so elusive to me as an adult for such a long period of time. Then, 语法解析

20:12

They want to know, OK, where can we apply these tools in other areas of my life? From a business standpoint, typically I can save an executive about three hours per week within four weeks. Three hours per week is 150 hours, right? That is a very meaningful amount of time for somebody who might be working, say, 2000 plus hours per year. You know, we're talking about seven and a half percent of your time that you're getting back. 语法解析

20:33

If you're a high-performing executive, that could be a six-figure amount, right? And generally, I can get that time back for people within a few weeks by applying, you know, basic principles of modularization and, you know, hyper-efficient choke point identification within somebody's schedule. Are there different levels of the program or is it, you know, you're kind of tweaking and fixing what the high-performance seeker wants and then off they go or… 语法解析

20:57

I want to do even more. Yeah. So I run group coaching and I run one-on-one coaching. Typically executives are going to be a little bit busy to join a group call. And so for them, I suggest one-on-one. We figure out a time that works for you and we will do the necessary meetings at the time that we 语法解析

21:15

we can both arrange that allow you to perform. But for those who are a little bit more cost conscious, we can, you know, we can have more templated and templated kind of gets a bad reputation. But, you know, there's generalized principles that work for almost everybody. And we can focus on those if, you know, in a group setting. And oftentimes those work better because, you know, if 语法解析

21:35

if people have accountability, a lot of times the process is easy. It's doing it. It's following through. Doing it's actually easy too, but it's having a community that holds you accountable and keeps you doing it that is much more likely to lead to success. And so if you have a community that's holding you accountable, you're much more likely to follow a basic system that has been proven to be successful with multiple people. You just got to figure out the environment that you got to be in to be as successful as you possibly can. 语法解析

22:00

I just didn't know there was like this endless drive to keep making it better, better, better, better at work. They get some coaching. They're like, okay, that helped. And then they're back to their own world of trying to conquer their own world. Well, a lot of times type A individuals think they have something before they necessarily do. And so I like to work with people until I'm confident that 语法解析

22:19

The systems that we have put into place are there. They're lodged in and they're not going to feed. So I'll check in with people, you know, hey, we had good success. We're still on the right track, right? And, you know, most of the time they are three months, six months down the line. Sometimes people regress. Sometimes they go away from me for a year, two years, and they come back. But the system works and you do it. You just got to make sure that you continue to do it no matter what life your way. What are the requirements to work with you? Should someone have a certain revenue amount or just they want to? What do they need to have in order to be successful? 语法解析

22:47

successful with your program? Most of the people who I work with one-on-one, you know, they're making at least mid six figures per year or more. There's no requirement. You know, if I've had people at lower, lower salary amounts come and realize that it's worth the investment. And then the group 语法解析

23:02

the group access is much more affordable. So, you know, most people who are making, you know, a low six figure amount can afford the group. So from a cost standpoint, you know, if you care about getting better, you know, I ask between your house or your body, which are you investing more in? Which do you plan on living in longer? If you're investing more in your house than your body, do you think that you can take it with you everywhere you go? Because your body and how you feel literally follows you everywhere you go. And then high performing men, right? 语法解析

23:27

We got to have people who are competitive. We got to have people who want to get better. If you think you're going to get better just by showing up, nope, you got to do the work. And so individuals who are accountable, who want to be held accountable, who just want a game plan for do this and it will work and they're capable and they have a track record of doing that. I can work with those men and I can make them better. Yeah, no, that's great. Where can people go to apply and see the other requirements and the intake forms? You can go to feinbergsystems.com. That's F-E-I-N-B-E-R-G systems.com. 语法解析

23:55

You can go to the upper right hand tab to learn more about performance coaching. Schedule a call, see if it's the right fit for you. And you can also follow me on social media, Alex Feinberg1 across all channels. You can see my video and written content. See if you vibe with it. And if you do, shoot me a DM, keep them open, and we can discuss what that might mean in your life. 语法解析

24:15

One or two more questions. There was a book a couple years ago called Trillion Dollar Coach. I don't know if you read it or anything, but is there anything that came up in that book that you don't do? Is there any level above what you do or really that 语法解析

24:27

that's it. You know, this big performance coaching was like the top thing you can do to change your life. Trillion dollar coach. The guy's name was Bill. What's his last name? Alan Eagle, Eric Schmidt, Jonathan Rosenberg. No, but it's about Bill Campbell. Yeah. Bill's a smart guy. He's also not alive right now, but he was very, he was very successful at 语法解析

24:46

understanding the environments that his executives needed to put themselves in and create to run effective game plans. So he was effectively like an offensive coordinator and he would go in and he would make sure that his teams, his businesses that he would work with, his quarterback was actually 语法解析

25:04

running the same play that the receiver and the running back were running. And his background was actually as a football coach before he started coaching executives. And so, yes, there's definitely a coaching element to it. You got to make sure that everybody is on the same page. I have a little bit more of a sports playing background that I bring into the mix. So I have 语法解析

25:25

I like to leverage narrative creation where I force my high-performing clients to create narratives in their mind that allow them to perform at the highest level possible, irrespective of if they are true or not. A lot of people will coach their clients into being extremely in touch with the reality, no matter how scary reality is. And I think there's a time and place for that, but there's also a time and place for… 语法解析

25:47

viewing the world the way you need to view it to get the most out of yourself. And so that's where I differ a little bit from a lot of performance coaches. Now, some people will go even further down that path than I do. They're typically, you know, blowhards or con artists because they've not been able to do that successfully like I did when I was a professional athlete. 语法解析

26:05

And so there's, you know, being successful and coaching people on performance choirs, keeping their eyes and ears to the ground where they're aware of reality, but also, you know, helping them be ignorant of reality. I was texting one of my, you know, one of my good friends who's a major league baseball player trying to get him out of a rut. 语法解析

26:20

Right. And I need to tell him a narrative that he believes, but most importantly, is going to put him in the best position to succeed on the mound. And and that's what I do for my executives as well. We need to create narratives in your mind that have you excited to show up and have unwavering confidence in your ability to execute. Excellent. 语法解析

26:38

Okay. So again, where can people go to apply? And we'll wrap up from there. Feinberg systems.com. Click the tab in the upper right hand corner to learn more about performance coaching or shoot me a direct message on any social media platform. Alex Feinberg one would be my handle Instagram, Twitter, or now known as X as well as LinkedIn YouTube as well, though I don't get DMS on YouTube. 语法解析

26:57

No problem. Well, Alex, thank you so much for coming on the call. I appreciate it. You bet. Thank you so much for having me. If you like this podcast, please click the link in the description to subscribe and review us on iTunes. You've been listening to the Finding Genius Podcast with Richard Jacobs. 语法解析

27:17

If you like what you hear, be sure to review and subscribe to the Finding Genius Podcast on iTunes or wherever you listen to podcasts. And want to be smarter than everybody else? Become a premium member at FindingGeniusPodcast.com. This podcast is for information only. No advice of any kind is being given. Any action you take or don't take as a result of listening is your sole responsibility. Consult professionals when advice is needed. 语法解析

Edit:2025.05.05

@Alex Feinberg : 我从小热爱健身，但对饮食控制不当，后来通过高强度训练和高蛋白饮食，成功减脂增肌。我发现高强度训练比大运动量训练更有效率，并且在保证充足休息的前提下，可以持续进步。我的健身计划更适合男性，但即使没有专业器材，也能在家中进行有效的训练。等长训练适合康复，而灵活性训练对保持健康至关重要。阳光照射能补充维生素D，减少疼痛。健康的饮食能提高身体对压力的耐受性，减少炎症。在生活中，要找到核心竞争力，专注于优势，而不是追求全面发展。高效的关键在于找到自身弱点并克服，而不是一味努力。通过调整饮食习惯，就能有效减重。要保持较低的体脂率，需要持续保持高水平的运动表现。我们对身体有义务，即使没有实际付出，也需要保持健康。 @Shawn Baker : 蛋白质是饮食的基础，高强度训练是有效的健身方式。许多运动训练并非真正意义上的指导，而是一种淘汰机制。

我从小就梦想成为职业棒球运动员，对健康和健身充满热情。然而，我最初对饮食控制并不了解，单纯依靠高卡路里饮食增肌，却往往伴随着脂肪堆积。在范德堡大学期间，我意识到外貌和表达能力在生活中至关重要。职业棒球生涯结束后，我利用健身和饮食方面的经验，成功进入谷歌工作。

在谷歌，我偶然发现了一些健身捷径：高强度训练比长时间训练更有效率，能显著提高基础代谢率。 将高强度训练与高蛋白的真实食物饮食相结合，我无需刻意控制卡路里，每天摄入大量高蛋白食物，同时注意肉类在饮食中的占比。这种方法让我在保持肌肉的同时，体脂率降至4%。我摒弃了传统的卡路里赤字方法，专注于享受美食和高效训练，最终实现了理想的体型。 现在，我致力于帮助他人将这些健身原则融入生活，享受健康快乐。

许多业余甚至职业运动员的训练方法并非真正意义上的指导，而更像是一种淘汰机制，筛选出能够承受高强度训练的人。我发现，比起高运动量，高强度训练更有效率，并且能促进荷尔蒙分泌，从而达到更好的训练效果。 高强度训练的关键在于持续突破自身极限，而不是单纯追求汗水和肌肉酸痛。有效的训练计划应该让你不断超越之前的水平，并安排足够的休息时间，确保持续进步。

我将高强度训练融入日常生活中，并根据目标调整训练内容。例如，如果想减脂，我会专注于提高跑步和骑行运动的强度和速度；如果想增肌，则会专注于力量训练。我意识到，休息对于高效训练至关重要。 我需要提升的是休息能力，而不是努力程度。充分的休息才能让我在训练时更加努力。

我的训练计划更适合男性，但即使没有专业器材，也能在家中进行有效的训练。核心在于提升上背部、髋关节、腿部、核心肌群和肩部力量。 这些训练不需要复杂的器材，只需要合适的阻力即可。

等长训练对康复非常有效。 例如，墙上支撑、30-30s训练等，可以帮助强化轻微拉伤的肌肉。灵活性训练对于保持健康也至关重要， 特别是随着年龄增长，肩部、髋部和腰部的灵活性会影响整体健康。

我发现，充足的阳光照射能补充维生素D，并减轻多年积累的疼痛。 我每天都会进行长时间的户外活动，尽可能多地暴露皮肤在阳光下。

健康的饮食能提高身体对压力的耐受性，减少炎症。高蛋白、低糖、低加工食品的饮食习惯，能帮助控制体重，并提高训练效果。 我建议人们根据自身饥饿感进食，而不是按照固定的时间或份量。

在生活中，我提倡高效策略：找到核心竞争力，专注于优势，而不是追求全面发展。 高效的关键在于找到自身弱点并克服，而不是一味努力。要敢于冒险，相信自己，并找到自身独特的优势。 通过调整饮食习惯，就能有效减重。要保持较低的体脂率，需要持续保持高水平的运动表现。我们对身体有义务，即使没有实际付出，也需要保持健康。

要长期保持较低的体脂率，需要持续保持高水平的运动表现。这并不意味着需要进行高强度的训练，而是要保持身体在最佳状态。持续的训练能提高基础代谢率，即使在休息时也能燃烧更多卡路里。

我建议人们根据自身情况设定健身目标。例如，对于60岁以下的人群，我建议他们尝试在7分钟内跑完一英里，进行12-15次引体向上，以及1.25倍体重深蹲10次。这些目标并非易事，但只要坚持努力，就能取得显著的成果。

高效的健身和生活方式，需要找到适合自己的方法，并坚持不懈地努力。 专注于优势，克服弱点，保持健康的生活方式，才能在各个方面取得成功。

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00:26 长得好看、口才好的人更容易获得优势，而成功的关键在于找到自身弱点并克服，而不是一味努力。

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00:55 高蛋白饮食结合高强度间歇训练，无需刻意节食也能轻松减肥，并提升生活质量。

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02:02 我从小热爱健身，但对饮食控制不当，后来通过高强度训练和高蛋白饮食，成功减脂增肌。

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02:25 外貌和表达能力在生活中至关重要，我利用健身和饮食方面的知识，成功进入谷歌工作。

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02:49 我通过高强度训练和高蛋白饮食，在不节食的情况下达到低体脂率，并以此为基础建立了在线健身指导体系。

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04:42 蛋白质是饮食的基础，高强度训练是有效的健身方式。

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06:33 许多运动训练并非真正意义上的指导，而是一种淘汰机制，高强度训练更有效率。

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06:52 许多教练的训练方法是失败的运动员沿用的，高强度训练比大运动量训练更有效。

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07:19 有效的训练计划应注重强度而非时长和痛苦，并保证足够的休息时间，持续进步。

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10:29 高强度有氧运动能提高基础代谢率，从而促进脂肪燃烧，这与财富积累的原理相似。

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14:12 60秒高强度间歇训练对减脂最有效，但也可以根据自身情况调整时间。

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16:22 进行深蹲等高强度训练前，需要进行充分的热身，包括有氧运动和多次递增重量的预备组。

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19:54 我的健身计划根据目标（减脂或增肌）而调整，但休息和恢复同等重要。

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21:34 健身和生活的原则相同，找到瓶颈并解决问题至关重要。

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23:56 我的健身计划更适合男性，但即使没有专业器材，也能在家中进行有效的训练。

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26:18 等长训练适合康复，而灵活性训练对保持健康至关重要。

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28:13 阳光照射能补充维生素D，减少疼痛，这对于保持健康至关重要。

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29:39 我建议适度晒太阳补充维生素D，并根据自身情况使用防晒霜。

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31:31 健康的饮食能提高身体对压力的耐受性，减少炎症。

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34:20 要找到核心竞争力，专注于优势，而不是追求全面发展。

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37:33 未来机器人将承担许多工作，人类需要找到新的价值。

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38:16 我的方法对喜欢咸味食物且不酗酒的人更有效，通过调整饮食习惯，就能有效减重。

00:00

People who are good looking and speak well tend to get the inside track and unfair advantages. It's seeing who is too weak to stay healthy and overcome bad training or overcome bad guidance. I don't need to get better at working hard. I need to get better at resting so that when I'm working hard, I can actually work harder. If we have no leverage, we live at the mercy of the people who have leverage over us. They never doubled down on their strengths. They never thought, okay, how am I different from other people and how am I going to get paid for it? And you can be 语法解析

00:26

bad at a lot of things that people swear you have to be adequate at i've had people lose 40 50 pounds working with me you know without even going to the gym you always have an obligation to your body even if you're not writing an actual check to your body the rent always comes due one out of five is actually going to be able to do it you can find yourself working less making more being happier having more time that you can then reinvest in other areas of your life you have a much better chance of making a second shot after you made the first shot 语法解析

00:55

So focus on getting the first shot in the basket. Hey folks, it's Dr. Sean Baker here. Hey, if you or someone you love is suffering from chronic disease and you're tired of just managing symptoms with potions, pills, and procedures, I want you to check out revero.com. Our team of dedicated professionals is committed to tackling the root cause of your issue and finally getting you healthy. Hurry up though, our spaces are filling up very quickly. 语法解析

01:23

Welcome today. We have with us Alex Feinberg, who has some very interesting insights and some stuff. Alex, for those that aren't familiar with you, just give us a quick overview. I think, correct me if I'm wrong, but some baseball stuff. What's your background? 语法解析

01:36

Yeah, I grew up wanting to be a professional baseball player and I committed to play at Vanderbilt University in part because all the players looked very jacked and tan when I was 17 years old taking my recruiting trip to Nashville, Tennessee. And so I was very into health and fitness and training from a young age, but I never understood how to properly regulate my food consumption. I knew that I needed to eat a lot of food if I wanted to get big. 语法解析

02:02

But calorie-based plans never seemed to work properly for me as far as gaining the optimal amount of muscle and not getting fat following them. I learned at Vanderbilt University that people who are good looking and speak well tend to get the inside track and unfair advantages everywhere they go in life. And so by the time my professional baseball career came to an end, 语法解析

02:25

I realized that I could use what I was doing on the fitness and training and diet side to elevator pitch my way into a job at Google, despite never owning a smartphone and not really understanding technology, but understanding how to wear a suit that fits me and speak well. When I was at Google, I stumbled across a number of different fitness shortcuts that are starting to become more mainstream now, but about 10 years ago were not. 语法解析

02:49

Namely that if I trained for intensity rather than pain or duration, my resting metabolic rate substantially increased. And if I paired that with a protein dominant real food diet, all of a sudden I found myself not having to count calories. In fact, I was eating probably three to 4,000 calories per day of protein dominant real food. I'm still eating carbs, probably more carbs than definitely you eat and some of the viewing audience. 语法解析

03:17

But definitely being mindful of having meat be the largest portion of food on my plate. And when I combined the protein dominant real food diet with a high rest, high intensity training plan, ultimately I got to be 4% hydrostatic body fat, 语法解析

03:35

more shredded as a working professional than I ever was as a professional athlete. And I was really using principles that at the time were considered to be almost, you know, voodoo or witchdoctory where I didn't care about a calorie deficit. I didn't kind of care about counting calories. All I wanted to do was eat delicious food every meal of every day and look forward to training. And I was able to combine those into a system that got me my boost online, uh, 语法解析

04:04

I was able to get my following on Twitter and following on other social media platforms and ultimately was able to fulfill my dream leaving corporate America and teaching other people how to integrate these fitness principles into their lives, looking better, feeling better than they've ever felt in their lives enjoyably. 语法解析

04:22

Yeah, there's a lot of people, obviously that would appeal to a lot of people. Obviously everybody wants to be, I want to eat as much as I want, enjoy the food and be shredded. I mean, that's sort of the holy grail in many ways for some people. And so obviously there's a lot of people that would be skeptical of claims made in that direction. But let me, I think some of the things, you know, obviously protein, I mean, I think you have to be, 语法解析

04:42

living under a rock to not realize that protein is is a dominant macronutrient that's going to provide body composition i mean you know yes you need energy whether it's coming from carbs or fat that's that's true with protein i think needs to be the the base of the diet in my view you know i mean i know there's people disagree with that but that's i i say that more people would agree than disagree um let me ask you about the intensity thing because as someone who you know i'm i'm approaching 60 right now and i've got goals to sprint and jump and do all these things 语法解析

05:11

And I find that that's exactly how I've shifted in my training philosophy is that I do very high intense things. I don't do a lot of volume with that. I do it relatively frequently and I don't feel as beat up even though I'm, I'm, I'm pushing my capacity, you know, fly 10 sprints, max jumps, max lifting, you know, things like that on a pretty regular basis. And I've been, I've been, you know, I've been lifting weights for 45 years. I've been doing this stuff for a long, long time and I've done, um, 语法解析

05:39

I've done damn near everything. And, but I mean, that's something that I really, I really have found to be useful. So let me talk, cause you know, coming from as a professional athlete, you probably had a strength coach. You probably had, maybe that's some nutrition support. Maybe, maybe not depending on the program. 语法解析

05:54

Did you find it, I mean, because I see a lot of the newer guys coming out there saying that some of the criticisms is they just grind people into the ground. And this is like, you know, condition, condition, condition at the, at the expense of health in many cases, at the expense of actual of what you're trying to develop as an athlete. So what are your, let me, let me delve more into this intensity stuff. What are you talking about when you mean that? 语法解析

06:15

well i think you're exactly right a lot of coaching at the amateur and even professional level isn't really coaching it isn't really player development it's more of a weeding out process it's seeing who is too weak to stay healthy and overcome bad training or overcome bad guidance 语法解析

06:33

And I think a lot of that has to do with the type of people who get into coaching in the first place is a lot of them were failed athletes themselves. And so the frameworks that they use and believe that they think will get players to the next level are the exact frameworks that failed to get them to the next level. It's a very military militant framework. 语法解析

06:52

more is better mindset. And I think, you know, if I did a third of the volume that I did when I was a competitive athlete, I would have been a better athlete and stayed healthier longer. What a lot of people don't realize is people, a lot of them get their ideas for what an effective workout is from a Hollywood movie directed by a guy who never played sports and was certainly never a competitive athlete or an elite bodybuilder or anything like that. 语法解析

07:19

And what I found over the years, almost accidentally, because I was creating a program that I wanted to do for fun. I wanted to go in the gym and I wanted to push myself and I wanted to set PRs. And it felt good when I knew that I was getting faster and knew that I was getting stronger. Only a year or two later, when I was like, is somebody putting steroids in my water? Why do I look like this in my early 30s? And I never looked like this when I was getting paid to play sports in my early 20s. 语法解析

07:44

did I realize that a lot of the body's adaptations are almost certainly hormonal. And in order to get a hormonal adaptation, you need to do something that your body hasn't done before, which means you need to lift a weight that your body hasn't lifted before with good form, of course, or you need to condition at a level that your body hasn't conditioned at before. And if you're doing a high amount of volume, 语法解析

08:08

By definition, you cannot do it at the level that your body hasn't done before. And so a lot of people think that the efficacy of a training plan is correlated with how much they sweat, how sore they got, or how hard it was. And there's elements of truth to that. An effective training plan will result in you sweating. It will result in 语法解析

08:29

you getting a little bit sore and it will be hard, but those are not the main drivers. The main drivers of an effective training plan is are you able to do things today that you couldn't do last week? And is the plan structured with enough rest so that you are continually able to do things next week that you aren't able to do this week? 语法解析

08:49

Yeah, very well said. And like I said, you said this movie, you think about the Rocky training montage. Was it Rocky III? Was it Rocky IV when he fought Ivan Drago? As a kid growing up, you're like, oh, that's how you got to train. You got to be in there. And I did that for years. I was a volume guy. I trained all 语法解析

09:09

You know, I was one of the, one of those people that, you know, like there was one time, I don't know if you're familiar with Olympic lifting, but the Bulgarians used to dominate Olympic lifting in the like eighties, nineties. And the thought was they would throw a bunch of eggs against the wall and which ones, whatever ones didn't break would be the guys that made it through. So they would break a lot of people and a few guys could, could withstand that. And they became Olympic champions. And that's kind of the mantra is like you mentioned, it's a weeding out process who doesn't break the last guy standing by default, just, just due to, um, 语法解析

09:38

you know, everybody else falling away is now a champion. But at the end of the day, I'm, you know, I'm really impressed to see what's coming, you know, because I think a lot more people are adopting these types of things. I think you're seeing better athletic performances. And that's great for athletes. But, you know, I'm almost 60. I'm not, no one's going to give me an athletic contract anytime soon. So my, in my view, it's like, what do I do 语法解析

10:02

to perform well as an older human, just perform in life. And, you know, the things I liked, like dunk a basketball at 60 and sub 6400 meter and all that type of stuff that I don't have to do, but I want to do because it's fun because it translates to health in that, in that way. So outside of, you know, like I'm doing a heavy deadlift. Okay. We all understand. What are some of the other things that are intense based that you would, you would incorporate? I like measuring cardio. And so, and I like doing cardio first because 语法解析

10:29

which is very much against what a lot of trainers would recommend. So I'll start with the second one first. I like doing cardio first because I don't think most people are properly warmed up for their lifts. If you are a highly specialized power lifter or Olympic lifter, I will trust that your dynamic warmup is sufficient to allow you to lift heavy sets without getting hurt. But I think for people in the general public, most of them, if they're gonna go lift, they go do a couple of warmup sets and then they lift. 语法解析

10:57

it's like there's just no way that your core temperature is elevated there's no way that your blood is circulating to the necessary extent for you to have an effective lift if you haven't done some form of cardio beforehand and if you're in decent enough shape and you take a you know 10 15 minute break after an intense cardio session you can recover fully for your lift not to where you're actually lifting heavier from doing an intense cardio session before 语法解析

11:21

Secondarily, I want your cardio session to be measured. So you talk about setting records and rowing. I prefer using an assault bike or some treadmill sprints. And what I'm doing is I'm measuring how fast I'm running or I'm measuring how fast my average interval sprint was, or I'm measuring what my average caloric output on the assault bike is not because I care about calories, but I use it as a measure of, you know, how hard I'm able to go. 语法解析

11:47

And most people, when they do cardio, they think of it as a dumb activity that they do at the end of their workout. Oh, I gotta go get my steps in, I gotta go get my walking in, I gotta go burn some calories. And you don't actually burn substantial calories from the cardio that you're doing unless you're doing it for like hours a day. 语法解析

12:04

What people don't realize is if you're able to do conditioning at a high intensity, that will result in a faster resting metabolic rate. So you're burning more calories outside the gym. And it's the same difference that happens when you look at wealth building between average income people and high income people. 语法解析

12:22

High-income people build wealth in their sleep. They build wealth by owning equity in companies that are going up in value. Poor people think they need to build wealth by saving a lot of money. And that's exactly what you see when you look at a lot of people who are not in very good shape, but they're insistent on maintaining a 500-calorie-per-day deficit. Oh, I need to go do my 30 minutes of cardio so I can burn 350 calories. Combine that with a restrictive eating plan so I can be in a 500-calorie-per-day deficit. And it's like, 语法解析

12:51

okay, I mean, that makes sense on paper, but you're not doing anything to address your resting metabolic rate. In fact, your resting metabolic rate is gonna go down if you follow a program like that because you're gonna lack the energy to have powerful workouts. And it's the same mistake that people make with wealth building. And so if you realize that the most powerful tool you have to be lean and fit is your resting metabolic rate and the way you rev your resting metabolic rate through the roof to the moon, 语法解析

13:18

is by being able to train at a high intensity. You need to measure your output and everything that you do and ensure that your workouts are positioning you to output more than the previous week. Yeah. I think the measurements are valuable, particularly around performance and, and, you know, to be, just to be full, I've got an assault bike, I've got a, I've got a salt runner. So I, I do all these things I run and like you with the calories, I mean, you'd sit there 10 minutes, 10 seconds sprint. Can I hit 15 calories in 10 seconds or something like that? There was a, 语法解析

13:48

is it is it usually intensity based i mean you're looking at you know because you you obviously with numbers you can look how long did i go what was my average wise but is it usually i'm trying to hit max intensity when you do these things is that typically where you're at or are you measuring different different metrics i combine it i i do intensity for 60 seconds and so you know i'm uh if i'm on an assault bike you know i try to average 语法解析

14:12

20 if I'm getting close to a PR, 20 calories per 60 seconds, but I'm repeating that eight times, right? I'm taking rest in between and I'm repeating it eight times. Obviously, if I try to go as hard as I could for one 10 second sprint, you know, it might be, I don't think I get 15, but it might be possible for me to get 10. 语法解析

14:29

something like that. But I think there needs to be some appropriate hybrid between the duration of your intensity and your actual intensity. Because if you were to go to the logical extreme of one, it's like, well, you can go hyper intense for two seconds, but that's probably not long enough. 语法解析

14:46

um to actually make a meaningful impact on your resting metabolic rate and so the the duration that i have found to be you know most beneficial from a fat loss standpoint has been about 60 seconds but that doesn't mean i don't mix it up i don't try 30 seconds at times but 60 seconds tends to be the standard interval length that i do okay interesting and then you know as you mentioned you know part of the warm-up like warming up like if i'm gonna go if i'm gonna go run sprints um 语法解析

15:14

The warm has to be there or I'm gonna hurt myself. I mean, that's just the reality, particularly as a nearly 60 year old guy that pushes pretty hard. 语法解析

15:22

Are you familiar with something called Reflex Performance Reset, RPR? Is that something that ever trickled through your training or anything like that? I'm probably familiar with the concepts, but not the acronym. Yeah, it's something I got. A guy named Cal Dietz in particular has been promoting that. This is basically some drills to wake up the muscle groups. And it's kind of a mixture of voodoo and there's some science that shows efficacy. It's kind of mixed on that. So that's something that… 语法解析

15:48

I've seen a lot of people advocate for, but as far as obviously being efficiently warmed up and that's the whole point of a warmup to warm up your body, kind of warm your muscles up. They perform better when they're, when they're warm, they're less likely to be injured when they're warm. How long, like, let's just say you're setting a designing a pro let's say I'm going to go in there and pull a heavy deadlift. How would you approach that workout from warmup to execution? 语法解析

16:11

Oh, okay. So if you're going to go a heavy deadlift day, then the interval sprints are probably going to be a little bit shorter. So normally I would do eight interval sprints before a training session, but if it's a heavy deadlift day, it's probably going to be closer to five. 语法解析

16:22

And so what that might mean is like a few minutes where I'm getting warm to actually do my interval sprints. You know, if it's on the treadmill, it might be a five minute jog. If it's on the assault bike, it might be a two minute warm up where I'm getting progressively faster, you know, every 10 seconds or so until the end. 语法解析

16:41

take a few minute break and then I'm going 60 seconds on 60 seconds off repeat five times getting faster every time I go. So my first one's not going to be at 100%. The last one's going to be close to proceed close to my perceived 100%. But it's actually probably going to be closer to about 85 90% of my actual 100% out output, because it is the fifth of a series of five. And then I'm going to take about a 10 to 15 minute break. Maybe I'm going to get some carbs in me, you know, a little bit of a smoothie, some water, some salt, 语法解析

17:09

And then I'm going to go warm up to do my deadlifts, which is going to include at least three working sets. I'm going to start with a working set of about 50% of what my actual, I'm gonna start with a warmup of about 50% of my working set, probably do eight to 10 reps of that. 语法解析

17:25

then i'm going to scale up to maybe 70 of my working set and then i'm going to scale up to 85 to 90 of my working set um and then i'm going to start doing working sets and so uh and i might even do a fourth a fourth warm-up set if i'm going to be doing a peak uh top set 语法解析

17:41

And so, you know, particularly with the heavy compound lifts, you know, you need to be doing multiple warmup sets as you get more advanced in your lifting, because, you know, I'll tell you that last year, uh, when I was doing heavy Zurcher squats, um, my PR doing Zurcher squats was 425 pounds for four reps. But I'll tell you that when I was doing my warmups at 335 pounds, 365 pounds at 385 pounds, every single set felt the same weight. 语法解析

18:09

So my body, my nervous system was just getting primed to lift heavier and heavier weight. But the perceived weight I was lifting was 语法解析

18:18

Felt exactly the same, despite the fact that I was adding 30 to 50 pounds to the bar every set until I got to my final top set. And so a lot of people think that, oh, you know, I can do two sets of warmups and then I'm good to go. It's like, well, maybe you can if you're an intermediate or beginner lifter. But as your central nervous system becomes more efficient at leveraging a larger portion of your skeletal structure to move weight, you need longer warmups. 语法解析

18:43

Yeah, the central nervous system component is, I don't know if it's underrated, but it's underappreciated by, I think, the general population. You know, I think athletes have a little bit more insight in this. And it's interesting to see the carryover in some of this stuff. Because if you, you know, push that nervous system very hard, I mean, obviously there's a limit to where it becomes detrimental. But if you do that, it'll often carry over to other aspects. You know, I've seen people talking about 语法解析

19:08

running max velocity sprinting, you know, when you hit max velocity, you know, maybe 30, 40 meters in care and doing that on a regular basis, actually carry everything like bat speed. Yeah. It's because the whole body is just conditioned to, to fire a little more quickly. And so it's quite an interesting, uh, uh, interesting bit of, uh, data about that. 语法解析

19:27

So obviously you're no longer playing professional baseball. So that's not a monkey on your back that you have to deal with. You're just living life and want to be, I mean, assumingly fit and active and healthy. So what are the valuable things that you utilize from the training side? And then we can talk about the other lifestyle aspects. But I mean, is it a certain amount of conditioning versus fitness versus intensity versus lifting versus, you know, what's in the mix? 语法解析

19:54

it depends what my goal for that particular season is so if i want to get leaner i don't do anything really from a diet standpoint i just switch my focus into trying to set prs on the treadmill and on the assault bike and if i want to gain muscle then i switch my focus to maintaining what i'm doing on the conditioning side and you know pushing myself on the lifting side 语法解析

20:17

But what I've learned from all of this, particularly as a type A individual, and these are the types of individuals I coach the best because I'm that way. We benefit more from doing less. And so rest is the hardest component for a hardworking individual to master because we have gotten to where we are in life by working hard. And I've realized over the years that I'm good at working hard. 语法解析

20:42

I don't need to get better at working hard. I need to get better at resting so that when I'm working hard, I can actually work harder. I'm not going to be able to push myself harder by pushing myself harder. I'm only going to be able to push myself harder by being kinder to myself and allowing myself to fully rest and recuperate, prioritize sleep, prioritize eating a large amount of food and really value. It's like a yin and a yang. They go together. The rest and the performance. You can't have one without the other. 语法解析

21:09

And so ultimately, I'm shifting my focus also to just feeling good. If I'm pushing myself more than once a week through a workout that I don't want to do, it's a signal to me that I'm pushing myself too hard. And with this fitness system that I've created, the mental models and the frameworks apply to everywhere in life. If you're stuck in fitness, you're either doing too much, you're doing too little, or you're doing the wrong thing. 语法解析

21:34

And it takes a lot of discipline to figure out which one of those three it is and actually create a game plan to troubleshoot it. But the same thing is true with life. The same thing is true with growing your business. You know, if one thing is throttled in one area, simply doing more isn't necessarily guaranteed to get you any better results. In fact, it could set you further back. 语法解析

21:52

And so having the mental awareness and the flexibility to be humble enough to know when you might be wrong and knowing your mental models and assumptions might need to be reformatted is tremendously useful everywhere in life. And so that's why I've been fortunate enough to kind of grow beyond simply working with people from a fitness standpoint, but also helping them in their businesses and in their executive lives, because the principles that we learn through diet and exercise 语法解析

22:20

uh really play almost everywhere yeah that's i i think that's certainly obviously true in my life is you know if you're not taking care of things in the in the in the performance side you know with physical fitness then 语法解析

22:37

other things seem to fall down. I mean, you know, you see, there's a lot of, and you probably see a lot of people that are scaling a corporate ladder or CEOs or entrepreneurs, and they just abuse their health. I mean, they just, you know, they're just, they're just, they're wrecked. And then, and then if they make it, and many of them don't, because, you know, as you know, startups, most of them fail. If they don't make it, then, or, you know, then they're like, okay, they've got a wrecked health. But if they do make it, and then they've got a decent amount of wealth, now their main priority is how the hell do I get 语法解析

23:05

un-sick now. And so, so it's like, maybe you could avoid that from the, from the beginning there. You're, you know, you used to, you talk about a fitness program that you have. Um, how, how, 语法解析

23:15

I wouldn't say scalable, but how applicable it is to, because not everybody's going to have access to certain things. You know, professional athletes have access to wonderful tools and recovery things and all that type of stuff. And not everybody has some people like, you know, maybe they, maybe they just have what they have at home. So how do we, how do we, how do we, uh, you know, sort of, uh, scale that to, to the average person? 语法解析

23:39

So I will say that my program works better for men than it does for women. It would work for a smaller percentage of the female population. Those who do have a substantial athletic background, you know, at least we're very good athletes in high school. It could potentially work for them. But it's predominantly men. 语法解析

23:56

because lifting reasonable amounts of weight. And when I say reasonable, it's like if you can bench press your body weight for 10 and you can do 10 to 15 pull ups, that's what I mean by reasonable. People who have that level of fitness baseline tend to have substantially better results when they switch to 语法解析

24:16

My style of programming compared to what a mainstream conventional program is. You don't need to have highly specialized equipment like an assault bike is very helpful. But, you know, you can run sprints on a track, particularly if you're under 200 pounds and running sprints doesn't place undue load or strain on your knees or hips or back. 语法解析

24:36

So you could do that with basically no equipment if your body's already situated or you could spend a few hundred dollars going Craigslist and getting a salt bike. You can do a lot of the movements that I talked through with a simple barbell or maybe with the cable stack. So if you have 语法解析

24:53

You know squat rack with some weights at home. Maybe a planet fitness membership you can probably do 90% of the of the programming that I write Basically, it's you know, is your upper back getting stronger is your hip hinge getting stronger or your hamstrings getting stronger? Is your chest and shoulders getting stronger? Okay, like if your legs getting stronger your quads getting stronger your calves getting stronger is your core getting stronger and 语法解析

25:17

uh those don't require highly specialized equipment they really just acquire uh require you to focus and you know heavy enough resistance to where you can you can progress right you know we're not we're not creating calisthenics programs here but we don't actually need substantially more resistance than a traditional calisthenic program we just need some resistance uh in all planes of motion hey folks it's dr sean baker here hey if you or someone you love is 语法解析

25:45

suffering from chronic disease and you're tired of just managing symptoms with potions, pills, and procedures, I want you to check out revero.com. Our team of dedicated professionals is committed to tackling the root cause of your issue and finally getting you healthy. Hurry up though, our spaces are filling up very quickly. 语法解析

26:03

So, I mean, obviously you've been talking a lot about lifting and some of the cardio component in there. What, are there anything else that, I mean, I mean, there's, there's things like plyometrics, isometrics, there's obviously different forms of, you know, exercise. 语法解析

26:18

that are available to us? What's on your palette if you're coloring? - I like isometrics for rehab, right? Especially as I'm getting older, may not seem old to you, but I'm definitely old for an elite athlete. That means, you know, 语法解析

26:34

At the intensity that we're pushing ourselves, you know, we're going to have grade one strains one, two times a year. And that means we have to dial our training back for two weeks here, two weeks there and do more isometric work to to strengthen muscles that had mild strains to them. Whether that means a wall sit, whether that means 30 30s, if you have an adductor strain. So isometric work I like from a rehab standpoint. 语法解析

26:58

Plyometrics, I think, are good just to keep your Achilles strong. I don't think that plyometrics are actually necessary from a fat loss standpoint. I think they're more functional for people who actually want to play sports and not get injured. I think they're helpful. But if you just want to look good, I don't think that plyometrics are that essential. But I do think mobility work is very essential for people as they get older because particularly your shoulders, your hips, if you're tall, your hips and lower back, 语法解析

27:25

All of those weak links in your chain are going to start to get exposed if your body can't move fluidly. And so I spend a good amount of time doing mobility work and I program mobility work for all my clients because the more fluidly we can keep everything moving, the healthier we have a chance to be, the less wear and tear we're going to load up on particular portions of our joints. 语法解析

27:48

and so i think that's one thing that a lot of people don't develop the habits around in their 20s and 30s and by the time they get to their 40s a lot of things hurt in ways that they don't have to uh other things that i consider to be important sun exposure you know i uh i started tracking my vitamin d exposure outside a couple months ago and i'll tell you sean you know the the hour hour and a half that i'm spending every day outside with my shirt off 语法解析

28:13

It's resulted in aches and pains that I've carried for years just going away. It's almost as if I got like multiple places in my body scoped. 语法解析

28:25

and the only main difference is I'm going outside more. And so I think a lot of people are deficient in vitamin D and ultimately when we want to create a program that's sustainable, we need to have a body that's free of chronic pain. And the way we're going to do that is by reducing inflammation, both in our diet, but also, you know, making sure we're not deficient in necessary vitamins and nutrients. 语法解析

28:44

And a lot of Americans, particularly those of us who live on the northern side, not me, but those Americans who do, we're not getting enough vitamin D in the winter, particularly if we have office jobs. We're not taking vacations. You need to have a lot of skin, shirtless exposure. 语法解析

29:05

during all months out of the year, but particularly in the winter, if you want to not be vitamin D deficient and you're not orally supplementing it. And there's just not that many people who have the time in their day or the desire to do that. And I think when you want to get in better shape, you have to realize that you're probably going to be in as good shape as your weakest link will allow. And, you know, every individual is going to have a different weak link that they need to address. But for vast majority of Americans, vitamin D is probably one of them. 语法解析

29:35

Yeah, it's almost as if human species evolved, you know, 语法解析

29:39

outside without a lot of clothes on us. I think that's pretty intuitively obvious, or should be, but we kind of now cover up, hide indoors, wear sunscreen everywhere we go. Are you a sunscreen guy? Are you just avoiding sunburn? Are you avoiding sun in the midday when you're more likely to burn? Or how do you– - So I've had women in my life insist on some sunscreen, so I'll put it on my face, but I don't put it on the rest of my body. 语法解析

30:06

I actually do get midday sun because in order to have my vitamin D levels increase, I do need UVB exposure. And so, you know, I try to cover my face up and try to have as much of my body exposed to the sun as possible so that I can minimize the minutes or hours that I'm spending under that intense sunshine. 语法解析

30:29

I'll get my vitamin D levels checked in probably a month or two and see if I've been getting more vitamin D than I've realized. 语法解析

30:37

I probably averaged 40 minutes a day. I'd say 60, 90 minutes on sunny days, but not every day is going to be sunny. And so maybe 40 minutes on average. And that's gotten me into a healthy range according to the app tracker that I'm using. But maybe I'm very sufficiently in a healthy range and I can get away with half as much. And so I think the goal is minimum viable dose, minimum viable sunscreen, minimum viable exposure to the places of your body that are already overexposed to the sun. 语法解析

31:05

You know, and I don't know if you've seen that with, with in, in the circles that I have run in over the years, you know, as people clean up their diets, they often will con comment that at the same time they become more sun tolerant. That is to say, if they're eating a garbage diet, they burn a lot easier. And then when I get rid of that, the burning goes and some people posits due to certain oils or sugar or whatever it might be. Is that anything you've noticed or observed with your own or the people you work with? 语法解析

31:31

I've personally not burned that much unless I'm doing something that is very not smart, like jumping in a water park without having much sun exposure all summer when I'm 10 years old, thinking that being exposed to the high sun for four hours is good. It's a good idea. I'm pretty sure no matter what diet I'd be having with that sort of baseline, I was going to get sunburned. 语法解析

31:59

um and you know i don't have a very high seed oil diet neither do the people who i work with and so i'm very inclined to believe that anytime you're adding inflammatory sources to your body our tolerance for other stressors is going to go down so i think the human body is incredibly adept at fighting single front wars 语法解析

32:22

And so if you have one stressor that's being placed on your body, there's a very good chance that you're going to beat it. But the more stressors you layer onto your body, whether it's an inflammatory diet, whether it's being overweight, very commonly both of those are linked together, having higher blood sugar than you should have. 语法解析

32:39

then you start fighting multi front wars, two fronts, three fronts, fronts, four fronts. And at some point your body can't fight a four or five front war. And so it's going to be a lot easier for that weak link to get exposed. And so the more you can take your body out of a 语法解析

32:56

a constant state of battle to where it can focus on one or two fronts to fight at a time, the more likely it is that you're gonna succeed. And I think we saw that most recently with the pandemic. It's like you look at all the people who are getting sick, the ones who didn't take the shots, 语法解析

33:12

And, you know, they were the ones who were fat. They were the ones who were already fighting a multi-front war. And then when you had a third battle to fight, then they couldn't handle it. And so your body's strong, trust your body to heal and to fight off toxins or challenging circumstances, but it's also human and it can't fight 10 battles at the same time. 语法解析

33:35

Yeah, I mean, certainly with the COVID stuff, I mean, yeah, it was pretty obvious that the obese, diabetic, immunocompromised people were the ones that were truly at risk. And we did a horrible job as a country sort of working on that, which is hopefully something that will improve over the coming years. So as far as I think one of the things that you are… 语法解析

33:59

passionate about is efficiency, maybe a ruthless efficiency. Can you talk a little bit about how that, how you apply that in general life? - Yeah, so most people get the wrong idea of how to approach life by the schooling that we were miseducated by. Schooling tends to reward you for large volumes of work. 语法解析

34:20

If you go to medical school, you're not going to just be the smartest kid in the class and graduate unless you're willing to spend a lot of time memorizing things that you probably don't really use today at the level you were tested with. So our entire formative years, as well as our early years, if we work in corporate jobs, we are trained to believe that more is better. 语法解析

34:41

um what you have probably figured out what i figured out with the most successful people in in this world have figured out is we need to figure out what our core competencies are 语法解析

34:52

Because if we can't build a monopoly around a product or service that we're providing or an effective monopoly, then we have no pricing power. If we have no pricing power, we have no leverage. If we have no leverage, we live at the mercy of the people who have leverage over us. And so I know a lot of doctors who are very miserable in their professions because they've played by the rules their entire careers. They're working with a bunch of bureaucrats. Most of their work is 语法解析

35:18

uh clerical in nature they're not really given the the latitude to use their brain the way that uh you know they think it can be used and it's because they never doubled down on their strengths they never thought okay how am i different from other people and how am i going to get paid for it and if you can figure out like what is your unique selling point 语法解析

35:38

And then you double or triple down on that unique selling point. All of a sudden, you can be bad at a lot of things that people swear you have to be adequate at. I mean, Donald Trump is a perfect example. Donald Trump would not pass an employment interview at a majority of Fortune 500 companies, but he would probably be a more successful CEO than a strong percentage of the ones in charge. 语法解析

36:01

And so if you're trying to perfect the skill set of a drone or of a middle manager or of an employee, then at best, you're going to be a drone or a middle manager or an employee. And those people typically aren't very happy with their lives. But if you're willing to take a little bit of a risk, if you're willing to bet on yourself, if you're willing to understand how you're different from other people, and rather than see it as something that impedes you, but see it as something that separates you and that can make you unique, 语法解析

36:28

all of a sudden you can find yourself working less, making more, being happier, having more time that you can then reinvest in other areas of your life and continue to grow at a faster rate than your peers and personal growth compounds. If you can grow at 15% per year, within five years, you're twice the person you were today. 语法解析

36:46

Most people, if they're stagnating in life and they're overworked in certain areas, following paths that experts swear they have to follow, their personal growth rate might be 1% or 2%. And so by the time they're 70 years old, they're kind of the same person they were when they were 40. And that's no way to live. And that's something that I try to help people not do. 语法解析

37:07

um you know some people would say well we need drones in society otherwise it won't it won't function without the people that do sort of the I guess the menial work or something not to disparage anybody but I I guess with the coming I mean if you look at the where the future's going I mean we're gonna have all these robots running around they're going to be doing a lot of these tasks that otherwise humans would do that's that's going to be the reality in the next you know a few dozen years I think maybe 20 years 语法解析

37:33

it'll probably take a significant part and you've got to what are the rest of the humans do you know and is there uh i mean as you mentioned you know the people that do better in your program males that are reasonably fit have some you know baseline competencies when it comes to physical performance um 语法解析

37:52

What about the rest of the people? Do you ever have somebody that's just grossly overweight and just completely sedentary? How do you get to those people? Because not everybody can start out. I can guarantee not everybody can start out doing 10 pull-ups. That's probably a minority of Americans, right? Well, the second bucket of people who I'm highly effective with are people who like savory foods and are not alcoholics. 语法解析

38:16

So I've not quite cracked the nut on how to help alcoholics because no amount of alcohol you drink can be overcome by exercise. It distorts your hormonal composition. And if you're drinking 30, 40 drinks a week, I just I can't help you. But people who prefer savory foods, 语法解析

38:36

um you know tend to be easy to help even if they have very minimal weightlifting experience because you know what i can help them do is just listen to their hunger signals and listen to their cues and i can take that person most likely that person is eating because it's a meal time rather than eating because they're hungry and so if you teach that person to understand what hunger actually feels like they might only end up eating two meals per day instead of three or four but 语法解析

39:01

But they're never going hungry, right? They're never in need of food. We're just teaching you, you know, food tastes better when you're hungry. You're not actually hungry when you're eating breakfast. You're eating it because it's there. You're eating it because you're worried about being hungry later. You know, that business dinner that you're going to, you're not actually hungry there. So you might as well order some seafood because you really don't need food if your body's not craving it. 语法解析

39:25

you know teaching people just to eat in accordance with their hunger signals and that was the first hack that i learned as an athlete that if i just ate according to my hunger signals the amount of food that i was that i was eating aligned much better with my energy needs than what some arbitrary number said 语法解析

39:41

And so diet is half of the equation. I don't think I don't go so far as to say abs are made in the kitchen because I do say I do think that the workout program is very helpful as well. But if you weigh, you know, 300 pounds, abs aren't your goal. You know, you want to get down to 250 first before you can start thinking about abs. And the way you get from 300 to 250 is by listening to your hunger cues, not drinking alcohol excessively, not eating sugar, you know, ideally much at all. 语法解析

40:10

Um, and really having a protein focused diet, getting rid of those processed foods, learning what protein you like to cook at home. What's easy to prep and, you know, getting your hunger signals more closely aligned with what your body actually needs. I've had people lose 40, 50 pounds working with me, you know, without even going to the gym. 语法解析

40:27

And so as I mentioned, those who do have an athletic foundation have a higher percentage chance of getting that dream body working with me. But if you like savory foods, if you're cool with eating protein dominant real food, you're not much of a stress eater, there's a really good chance that we can get you down 40 pounds if you have that much to lose. 语法解析

40:51

Yeah, I mean, there's, I think there's a, you know, obviously when you talk about people that are not savory, these are people who usually have addictions to sweet, sweet type foods and they just can't stop eating chocolate cake. Difference between going, let's say going from 300 to 250, which I think is generally really easy to do for a lot of people, but then going from 200. 语法解析

41:12

you know 16 18 body fat to sub 10 body fat how do you how do you different is there a difference in in the way you approach those two different yeah yeah if you're going from 30 to 16 to 18 body fat it's predominantly how much can you focus on your diet right um not eating when you're not hungry not eating because you're bored not eating because you're stressed uh not eating too much sugar 语法解析

41:35

If you stop doing all those things and you walk regularly, you're probably gonna go from 30% to 16, 18% body fat. The challenging thing– - As a male, as put– - As a male, yeah. Women are gonna be higher than that, yeah. And so then there's a two-phase leap after that. So there's the 16 to 18% body fat down to 14% body fat, and then there's the 14 down to 10. 语法解析

41:59

um generally speaking you can be at 16 to 18 body fat without having a very conditioned body you don't want to jump straight into high intensity training without having a training foundation and so while lifting and conditioning at a high intensity will do more for your resting metabolic rate if your body's not primed for it then you're just asking to get injured 语法解析

42:21

And so if you build a foundational program that has perhaps a little bit more volume than what I would recommend for more advanced lifters or trainees, uh, you know, that's what you would probably be following when you're going from like the 18 to 14% body fat range. Um, you're getting used to a resistance training program. You're getting used to the motions. You're able to bench press your body weight. You're able to do pull-ups, um, with your body weight. You're able to squat, you know, your body body weight plus 25%. 语法解析

42:49

on a barbell or something like that. Very good chance if you pair that with an effective diet and you're continuing to get your steps in, getting your cardio in, you can get to 14, 15% body fat. 语法解析

43:02

If you want to get below 14, 15% body fat, you have two paths to follow. You can do highly restrictive dieting, which has a chance of getting you there, but it's only for a short period of time because you're going to rebound and probably over consume food and end up higher than you were prior to that short term attempt. 语法解析

43:23

uh that's one attempt that a lot of people do and they struggle with they fail with or you can turn yourself into an athlete and turning yourself into an athlete you know that means being able to do you know 10 pull-ups with a 25 pound dumbbell in between your feet that means being able to squat 225 275 pounds 语法解析

43:41

for 10 reps or an equivalent movement if squats aren't good for your skeletal structure. That means being able to deadlift 365 to 400 pounds for reps or with a hex bar if you want to do it a little bit more safely on your lower back. 语法解析

43:56

And so at that point, if you want to do if you want to be 10% body fat and you want to be 10% body fat more sustainably, it does help for you to push your numbers to that of, you know, an advanced high school athlete or lower tier college athlete. And that doesn't mean that you need to be pushing the numbers of an elite professional athlete. But the numbers that you are pushing, you know, the vast majority of people aren't going to be dead lifting 365 pounds. 语法解析

44:23

Um, you will be one of the stronger people at your gym. If you're deadlifting 365 pounds for reps, you will never make it at, uh, you know, at an elite, uh, or even, you know, local powerlifting meet. Um, so, you know, there's a difference between being hyper-focused and hyper-specialized versus just being, you know, a generally good athlete who could perform a lift, uh, you know, like a starter on a varsity football team. 语法解析

44:45

That's where you should focus on being if you want to jump from 14% body fat to 10% body fat and you want to do it sustainably. Dr. Justin Marchegiani: Yeah, I mean, and there's some, as you mentioned, training like an athlete, becoming an athlete, form often follows function. And if you look at that, if you look at like an elite level sprinter, none of them are walking around with a big belly. I mean, it just didn't happen. I mean, they're all 10, 12, 8% body fat, something like that. 语法解析

45:15

And I guess the other thing is that you mentioned, you know, you can do a really straight, like a lot of bodybuilders, they'll go to, they'll do this and they'll get down obviously ridiculously late and they'll be down, you know, 4% body fat or something like that. And it's very fleeting. I mean, they can maintain it for, you know, a day or two and then, and then they're, they, they always have this rebound, you know, 语法解析

45:35

eat pizza and ice cream for a couple of weeks until they, but how do you, you know, I guess a lot of people are saying, yes, they've been there. They've gotten there. How do you sustain a lower body fat? And, and I mean, obviously 4% probably is not 语法解析

45:51

even advisable, but I mean, 10% for a male, depending on how you obviously measure measurement techniques, but let's just say visible, relatively lean abs. How is that sustainable long-term? What are the, what are the techniques for that? You just need to be able to sustain your athletic output. You know, you look at high performing athletes, none of them are, uh, 语法解析

46:09

trying to be on uh calorically restrictive plans and other ones with abs who are high performing athletes outside of weight class sports are trying to be on calorically restrictive diets if anything they're trying to eat more food to keep up with their workouts but you don't need to be doing five hours of workouts like uh you know an elite pro athlete might say he does i don't actually think they're doing five hours per week i think that's a little bit uh dramatized or dramatized but um 语法解析

46:36

You know, you need to make sure that your performance is there. The good news is when you have a foundation, your performance doesn't really require much to be maintained. If you can get your deadlift to, you know, 400 pounds or something like that. 语法解析

46:51

You can hang around 365 as a max. And I'm just saying deadlift as an example, you don't have to do deadlifts by any means. But if you can get your deadlift to where you're doing 400 pounds for reps, you can fairly easily maintain in the mid threes or high threes without a ton of effort. 语法解析

47:08

And so if you just make sure that your body is always within striking distance of being in very good shape, that's one of the easiest things to maintain as you go through multiple seasons in life, because not everybody can get paid money to be hyper physically fit. Everybody wants to be in good shape. And so the thing that you have to remind yourself is that you always have an obligation to your body. Even if you're not writing an actual check to your body, the rent always comes due. 语法解析

47:32

And so I asked people, you know, how many days do you forget to brush your teeth? Right. Do you brush your teeth every day, no matter how busy you are? Okay. Well, you know, you have an obligation to all parts of your body, no matter how busy you are. And, 语法解析

47:43

And, you know, maybe that means you're not necessarily getting physical exercise 100% of your days, but more days than not, you should be doing something that's going to put yourself in a better position to move, a better position to function. Otherwise, you know, what would you expect to happen if you stop brushing your teeth for six weeks because you got really busy, right? Nobody does that, but people do that to their bodies all the time. 语法解析

48:04

Yeah. I mean, you mentioned deadlifting and well, I think it's important to be strong and I think that's a great exercise to do that night. And I did lift all the time, but there's a lot of fat power lifters out there. I mean, obviously there's more to it than, you know, I mean, you know, if you say, Hey, I can deadlift 600 pounds. Great. I could be a hundred pounds overweight and do that. Uh, but I can't do pull-ups. I'm not going to knock, I'm not going to knock out 20 pull-ups at that weight. So, so what are, I mean, if you were like saying, if I were to say, 语法解析

48:30

these are a grouping of goals that an athlete, if he can perform those, is going to just by the nature of that be relatively late. What would you say those things are? Yeah. So I put this challenge out on Twitter like six years ago and nobody properly addressed it where I said, I will give anybody $100 if they can parallel squat 315 pounds 语法解析

48:54

Run a six minute mile and be over 12% calipered body fat probably 15% Dexa 60% Dexa and the only responses I got were from people saying oh I could do that, but I need to get fatter or I could I could do that. Here's my squat Oh, actually you're not doing a parallel squat or I can do that. I can run a 658 mile It's like yeah, you're not running a six minute mile so 语法解析

49:19

So irrespective of the calories that you consume, if you can run a six minute mile, which very few people can, but if you can run a six minute mile parallel squat, 315 pounds, unless you are an elite rugby player or an elite football player, you probably look pretty damn good with your shirt off. 语法解析

49:36

And so six minutes might be untouchable for people, particularly as they get in their 40s or 50s. But seven minutes should be a reasonable goal that I think anybody under 60 should at least strive for. And if you can consistently run a seven minute mile and bang out 12 to 15 pull ups and body weight squat 1.25 your weight to parallel for ten reps, 语法解析

50:01

You might not look like a Mr. Olympia walking around at the beach, but you're going to look pretty damn good. You are going to be probably in near the best shape of anybody on your block because you're surrounded by dad bods in the US. And so start there, seven minute mile, 1.25 times your body weight, parallel squat times 10 and do 15 pull-ups body weight. 语法解析

50:26

Yeah. Yeah. I would say it would be tough to do that with, with, with a, with a poor body composition for sure. And, uh, that is something that, um, you know, if, if you were to say what percentage of the male population could actually do that, I mean, it's gotta be, uh, 语法解析

50:41

in the very low you know one to two percent of young guys and when you get into the old guys it's going to be probably i don't even know what the number would be well below one percent would that be a fair guess on your part i think that's right but most people don't try right so ninety percent of people aren't even trying so you can just take them out of the equate probably 95 of people aren't even trying so you can take those people out of the equation and so what that means is if one percent of the population can do it 语法解析

51:08

you know it's 20 of the people who are actually like writing this down is this is my goal i'm going to do it well 20 of them are actually going to do it if you're actually focused on making your degree of physical fitness a priority in your life one out of five is actually going to be able to do it um and if you're a competitive person 20 it's like a lot higher chances than almost anything else you've succeeded in in life so that's a that's a pretty good shot 语法解析

51:33

Yeah. And I think a lot of people that have no interest, like I'll, you know, I'll, I'll put some of the stuff I'm doing out there and they're like, oh, my knees on my back. I'd never do that. You know, just watching you makes my back hurt. My back doesn't hurt. I'm like, I'm fine. I'm good. I've been doing this stuff for 50 years. 语法解析

51:48

But some of that, again, I think it comes back to nutrition. And this is a part that I'm very interested in is the fact that how nutrition impacts the musculoskeletal system and the inflammation and the joint health and how you feel and how you do it. Because if you're eating a garbage diet, you just don't feel like doing this stuff. It's no fun to go to the gym when your knee hurts. No one's going to be squatting when their knee hurts. I mean, it's just… 语法解析

52:09

It's just, you got to, you got to figure that component out in my experience. And so that's something that I'm glad you mentioned a very protein heavy meat centric diet, which I think provides that level of satiety. So you just don't want that garbage. I mean, that's, that's something that I've, I've seen be very helpful. 语法解析

52:26

And everything compounds, right? And so, you know, the better you eat, the better you're going to train, the better you're going to sleep, the better you're going to feel, the less inflammation you're going to have. And the reverse is also true, right? You eat worse, you train worse, you sleep worse, you have more inflammation, you don't want to train as much. And so momentum is one of the strongest rules to live by in life where, you know, the easiest way to win twice is by winning once, right? You have a much better chance of making a second shot after you made the first shot. So focus on getting the first shot in the basket. 语法解析

52:56

Yeah, that certainly holds true in much things in life. Well, Alex, we're just about out of time here. So I want to just give you a chance to maybe share where people can find out more from you. Where would they go? Where would they find? And what do you have offerings for those folks? Follow me on social media, Alex Feinberg1. I think my handle may be in the image there. 语法解析

53:20

But Alex Feinberg won across all social medias. I keep my DMs open, so shoot me a message if you're interested in learning more. You can go to feinbergsystems.com, F-E-I-N-B-E-R-G systems.com. If you're interested in one-on-one coaching, click the button in the top right-hand corner to see if we might be a good fit. If you're a type A individual who's used to winning and want to win more and live at a 语法解析

53:44

a higher energy threshold, uh, you know, experiencing and integrating frameworks that you have not yet integrated into your life, but know that you need to, if you want to get to the next level, reach out and a pretty good chance. I'll blow your mind in about 10 or 15 minutes on the phone and we can see if it makes sense to work together. 语法解析

54:05

What part of the world are you located in? I don't know if you do. Austin, Texas. Austin, Texas. Yeah, good place. Awesome. Alex, pleasure. Good chatting with you. I'm sure we'll talk again at some point. Thank you very much. Thanks so much, Sean. 语法解析

Edit:2025.05.05

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