On Purpose #5: Personal and Societal Fitness with Glenn Melis
I caught up with Glenn from One Institute to talk about his views on fitness. We discuss the different levels of fitness from the micro-level of e.g. exercise and stress, to meso level of e.g habits and the psyche to macro-level of societal and system influences. Glenn also shared with us 4 ways to make a high impact on your health and we further discussed how he tries to put these principles into practice in his gym. He does this through 5 key Pillars of One. #fitness #podcast
Glenn’s website: http://oneinstitute.nl/
Dr Mike T Nelson: https://miketnelson.com/
Dr Mark Hyman: https://drhyman.com/
Sylvia Earle: https://mission-blue.org/about/
Gregg: Ok, so I’m here with Glenn from one institute and one fitness. Yeah, and we are just going to talk a little bit about one institute statute and how it started and how it became when fitness. So welcome.
Glenn: Thank you, Greg. Thank you very much. I feel very honored. Oh, thank you. Thank you.
Gregg: Thank you. Um, cool. So I think maybe a good place to start is to just. Yeah, you can just give a bit of a background about yourself and then how you got into this and then how it’s sort of changed over the last while that you’ve been doing it.
Glenn: Yeah. So I’ve been a personal trainer for about four years now, and I had a family member who died of an illness that was related, in my opinion, to lifestyle, although the doctors, you know, never mentioned that she even had a dietician who never mentioned that. And so I found that there was something fundamentally wrong with the way we look at health. So I came to Amsterdam. I started to join. It’s a company called Ultimate Performance Group, and they said to be the best personal trainers in the world. They changed many lives. Um, yeah. And I joined this company and it was really a military. We had like such a cool team. Everyone was very driven to help people. But what I did, they only did like 12 week body transformations. So you came in, you trained really hard, did a lot of steps, very strict diet. And then you see all these very cool before and after pictures where people go from obese to, you know, six-pack. Yeah. And yeah, that worked for a while for me and for this people only I found after a while that, you know, people just went back to their initial weight after this 12 weeks. Right. Because they didn’t they didn’t create a lifestyle that was sustainable for them. So, yeah, after one 1/2 year, I started the infinite faith, of course, in finance. Like because I believed fitness is not a finite group. 12, what you do for 12 weeks is something you incorporate it into your in your lifestyle. Um, so yeah, that’s been like about two years now, uh, that I’m that I work this infinite faith.
Glenn : And then actually it is LookDown gave me a lot of time to think and you know, to kind of expand on my own on how. Because I kind of feel like, OK, I was able to help people and they got better lifestyle. But still, the world around them was just pushing them to live unhealthily. Right. There’s so much marketing. There’s so many unconscious forces. And I actually started thinking like, you know, is it the system that’s making these people sick or, you know, not a mental focus to focus in on the individual? Um, and that actually helped me to, uh, create one one institute of um, because with one institute, I believe the individual one person is connected to one, as I know as a whole. Mhm. And so you’re the health of your body is connected to the health of the Earth. Yeah. Um, so, so there’s there’s much evidence like the food you buy, where you buy it, where it comes from, how it’s what agricultural system is used as a major impact on the health of your body. Yeah. And by. By buying food from these sources, you actually support the land because, um, there’s no monoculture. It comes from local sources. There’s load less CO2 emission. Um, so, so yeah. So so that’s my current belief on health and fitness. I like the health of our bodies is connected to the health of our planet.
Gregg: Yeah. Yes. Yeah. I really like this more sort of holistic view of health. It’s it’s really cool. And so just to sort of zoom in a little bit on it. Yeah. What’s, for instance, what would be an example of like, um, say working on someone’s lifestyle versus working on sort of a more systemic type of problem?
Glenn : Well, of course, people, they hire me to work on their bodies. Yeah. But I instead of saying like, okay, I need to eat more protein. Yeah. That was the main thing people need to work on. Yes.
Gregg: I tend to eat more protein. Yeah.
Glenn : So I created like a more like a. That process that’s due to improve someone’s metabolic flexibility. That’s a concept I got from Dr. Mike Nelson. He’s one of my mentors and he has this eight-step process that’s going to help you create the capacity to burn fat, to utilize carbs effectively. So the first step in that process is eating more protein. And what Mike Diplomatic Nelson did with is the Met Fleck’s diet, he calls it is he looks at, OK, what’s the impact on the body? And he gives it a score for, let’s say, the impact on the body. For most people, if they eat more protein is 10 out of 10. Mm hmm. And then he looks at someone’s life like how easy is it to implement it in someone’s life? Yeah, yeah, yeah. Like for most people, eating more chicken. Fuck yeah. Right. Yeah. Yeah. So for some people. Not for food. For vegan, for example. Yeah. Yeah. So. So that I didn’t. So I really have to thank Dr. Martin, Alison, for that, for creating that concept and bringing that idea into the world.
Gregg: So. Oh, that’s interesting. So it’s like. So the impact of the protein would be like ten out of ten. You’re looking at the impact and then you’re looking at the the the ease of that that to implement. Yeah. So and then you have it’s like a sort of two.
Glenn : Yeah. So yeah. To have time stem is. Yeah. Yeah. Hundred. Right. Yeah. Like first of all, it’s ten, ten times ten.
Gregg: So it’s like ten for impact and ten for easiness.
Glenn : Yes, exactly. Yeah. Yeah. Yeah. Yeah. So the eight-step is actually sleep. Yeah. And sleep. Having better quality of sleep. Longer duration of sleep is actually Ulsan. Probably also ten out of ten in terms of the impact it has on your body. But for many of my clients at least, it’s much harder to get like proper eight hours of sleep, especially if you have five children. If you have all these things, your life goes on. You work until 10 o’clock. Right. You’re not getting off so much throughout the day or whatever. So then you have a psychological factor and body factor of 10. Yeah, the applicability is maybe a six. You know, so the total score is then sixty. Yeah. So that’s mighty Nelson’s concept than what we did with what is with is we really said, okay, we look at the body, then we look at the life, the applicability, and we add a third factor and that’s the planet. Hmm. So if we relate back to protein, you say like, OK, ten out of ten for the effect on the body, then out of ten, it’s very applicable. But there’s a lot of going on about, you know, the day, you know, you have conspiracy.
Glenn : Conspiracy. Yeah. You know, so actually eating if everyone start eating more protein, maybe that’s not a great idea for the planet. Yeah. Um, but they have many people. There’s like like there’s a massive protest going on right now. Right in the Netherlands, because farmers are basically being pushed out of business because they’re secreting too much greenhouse gases. Yeah. Yeah, I heard about that. Yeah. But then I actually delve deeper into it. And if you look at the CO2 emission from a kilo of meat. Yeah. In in in Brazil, then it’s actually almost double from the greenhouse emission. It is when it’s produced here in the Netherlands. And so then I say, okay, maybe meat is not a great idea for the planet, but if we at least get some meat locally. Yeah. And it’s it’s carbon. It’s bio. Yeah. Right. Yeah. Then uh, then at least the impacts are going to be significantly less. Yeah. Then, you know, getting cheap meat from the Amazon and the burning like rainforest and stuff like that.
Gregg: Yeah, yeah, yeah, yeah. I know. Yeah. And it’s interesting because I can see then how you can make uh, impact on that systemic level. I mean, you actually already did because you you recommended me this at Crisp, which is sort of like there’s like local sourced food that you deliver at your door. Right. And that’s that’s making a choice on this level of like the. Yeah. Yeah. Really?
Glenn: Yeah. This is a great initiative. You know, they buy food from like local farmers. And this is very cool. They even say like, okay, Basilicata. And this is the Neli from the Netherlands, you know. Yeah. And having their own cows, you know, and it looks very idyllic. You almost don’t want to eat meat anymore, but. Mhm.
Gregg: Oh, wait, the name is on there of the cow or.
Glenn: No, no, no, no. Because of the farm. And then we will if we stay in like the protein realm, let’s say, then we’ll say like, OK, maybe we should eat less meat. And when I was a bodybuilder, I was just protein, protein. I was just getting and it didn’t even matter what source, which is getting the food. You know, I’ll be like a very cheap grocery store. And now I’m actually thinking, okay, maybe I should eat less meat, but I still want to get my protein right because it’s just healthy for my body. Yeah. Like, can we maybe get some protein for more and more vegan sources like chickpeas, lentils, all these things? Yeah. So that’s something we teach our clients as well. Right. We don’t get anything. We need more protein. Yeah. And, you know, maybe eat some more local meats, maybe have a lunch that’s full of lentils and chickpeas. And so it’s like that. Yeah. Um, yes. I really like Dr. Mark Hyman. No, he’s not a doctor. Mark Hyman, he’s a New York Times author. Yeah, he goes vegan animal junk. You wrote a book and he actually came up with that concept. He calls it the vegan before six,
Gregg: Vegan before six. And the first thing is, I mean, well,
Glenn: That you’ve basically only eat vegan products for six p.m.. OK. And a nice juicy steak. No steak at six p.m.. Yeah. And yeah, that’s kind of the way I structure my my my day in terms of food. So those I kind of like that. Yeah. My body feels good and I get I’m getting my protein in and still having a. Know I’ve had and still have my nice organic local steak now and then. Yeah. Right. And yeah. So that’s kind of a middle way between like there’s some more like lots that really say like, okay, all meat is bad and we should all eat.
Gregg: Right. Yeah. No, of course. Yeah. You mean a real way. Yeah. Yeah. And I was going to say like that advice that you give, you know, to find protein sources, other than meat that are more like a vegan. So like chickpeas and lentils and stuff like that. Yeah. That’s that’s super important because. Yeah, I remember I had a personal trainer like four or five years ago, and I was like, I want more muscle. And he was like and I was like, but I’m vegetarian at the moment. And he was like, all right, eat a shitload of changes. And he’s like, Iqua, eat this and that, which is good advice in terms of gaining muscle, because, you know, it’s a lot of protein. You know, it’s like you have five hundred grams of quark for breakfast. But then I did you know, I did that for like a year. And then I got a whole bunch of deficient like chin deficiencies, because then it’s like, you know, wasn’t eating anything that is like, you know,
Glenn: Fucking lactose intolerant. Yeah. Yeah, exactly.
Gregg: And lactose intolerant because I stopped being dairy for a while. And then now. But it’s no eat cheese or milk and stuff. I get like, you know, stomach aches and stuff. So it’s it’s. Yeah. Yeah. Yeah.
Glenn: So yeah. So it’s like like and that’s also very cool. And I really like to delve into it because, you know, the the the the fitness industry and the diet industry, they’re very much this. Well, see, lots of carnivores you have if you play paleo, you have intermittent fasting. You have. And it’s very gets very confusing for people. Yeah. No, and yeah. Like with one and we actually use some intermittent fasting. We use some uh, ketogenic diet. We use some of this and we structure it and we make it very easy and applicable. Yeah. Plus we are at the sustainability layer on
Gregg: Top of it. Oh that’s good. Yeah, yeah. Yeah. So so someone that that came someone that came to like one of your gyms and signed up with also get sort of nutritional advice and stuff like that or. Yeah, absolutely.
Glenn: Yeah. So we have to uh, kind of products. One is one on one person training and then we really going to see that it’s going to go out as your life look like. Now, how is your average day look like and what do you eat for breakfast? Okay. Can we make this change, this change, this change? Then we look how they progressed in two weeks time that we sit together again. We give some changes. We add some uh well, maybe the first two weeks you just focus on eating more protein. And then the next two weeks they focus on eating more fruits and vegetables. And then two weeks after, OK, let’s start using some intermediate. Testing go, and then we teach them, OK, how what’s the best time to eat carbohydrates? Yeah. You know why you shouldn’t eat coagulants in the morning? Why should you? Even in the evening. Yeah.
Gregg: And yeah. So I think, yeah, it would be good to dive sort of practically how the vision comes into, you know, practice soon. I just I want to ask a few more questions, sort of on the theory level as well, before we before we do that. Sure. So it’s yeah. One thing that it’s that I’m curious about is that so you mentioned that you have these sort of eight core things which are based on the it’s like the age that’s based on Dr
Glenn: Nelson Simit Flex.
Gregg: Yes. So this protein is number one. Yeah. So then what’s what’s for you? Like number two and number three. And number four. Yeah. Yeah.
Glenn: Well, I can get them for my head right now, so. Yeah. So number two needs. That’s the non-exercise activity. Thermogenesis. So like if you do an hour of exercise, you only burn like two or three hundred calories. Yeah. Yeah, roughly. But all the activity you do. Yeah. Throughout the day. That’s actually like probably three to four times more than that. And so getting people to do more steps, getting to be friends is um. So that’s actually a very big factor for insulin sensitivity, for fat loss, for for for many body factors. Right. Um, then I phonic, I was like, OK, how I’m going to implement this, like the sustainability and the plan in mind. But then once I leave again, I which better would it be if people take a bike or. Yeah. Instead of the bus or the car, you know, how much better would it be for the planet if people walk everywhere and. Yeah. Instead of taking whatever transportation. Yeah. So yeah. Then again, it’s kind of a kind of cool add on to the benefits it’s already gives to your body, right?
Gregg: Definitely. And the years before in doing this kind of thing, walking. Cycling is just so.
Glenn: Yeah, yeah, yeah, getting out in nature. And so the third factor is. Fruits and vegetables getting more micronutrients in. And so if you look at the bottom machine, then I would say protein is like, um, the engine. Yeah. Yeah. So protein eating more protein makes it you are a bigger and you a more robust engine. Um, but micronutrients. Minerals, magnesium, seeing these kind of things.
Gregg: Well, where you get if you don’t just eat Quark.
Glenn: Exactly. These I see I really see these as the oil of the machinery. Yeah. And if you done given of all to the machine, it’s going to get rusty. Yeah. It’s not functioning optimally. And this is actually a very, very powerful. This is all these underlying systems. It’s very hard to visualize them, even for me, you know, and I and I know it. I understand it. Um, but, you know, if you start like especially Grini veJ leaves, they contain a lot of B vitamins. You immediately feel it in your energy levels.
Gregg: Yeah. Yeah. Yeah.
Glenn: So and then again, you can look at, OK, the FDA brings out a list, the dirty dozen
Gregg: And the dirty
Glenn: Dozen. The dirty dozen. They understood the crops that have the
Gregg: Mother has the most and like the harmful fertilizer and so on. Yeah. Yeah. I like strawberries and stuff.
Glenn: Strawberries, kale. Spinach. Yeah. You know, so they can say, okay, let’s not eat these or make sure that they’re organic, you know. Yeah. And then also, you can look at Spain like a lot of fruits and foods are currently coming from Spain. And Spain has been putting so much fertilizers in the ground. Yeah. That the drinking water is actually getting toxic. Ooh, you know. Yeah. Yeah. So so then even there you say, OK, we need to eat more fruits and vegetables, but if we kill, that’s, you know, produce wherever. With so many chemicals, then it’s actually probably more harmful than the official to A.R.T.. Um, so there again, we tried to look at, OK, what can we do that has the biggest impact on our body and how can we do it so that it’s not harmful to the planet? Um, so there was no tree you for marketing, for intermittent fasting. OK. You know. Yeah. Well, eating like intermittent fasting is just easy. There’s many, many benefits. For instance, it improves fat burning. It’s just a simple way to not eat to decrease your calorie intake. Hmm. Um, and even there you can say, like the average American over the last 20 years, that they like the number of calories they consume increased from like they can increased like a thousand or something. I don’t know, to be honest. But like, OK, whatever. We all eat 500 calories less a day. Yeah. What does that mean to the amount of food we need to produce? Yeah. Right. Because that’s the problem. Basically, now we’re all overconsuming. Yeah. Yeah. We can say there’s too many people on the planet, but there’s basically too many people that are consuming too much. Yeah. Yeah. And if you just all sit in our village, you grow potato, there wouldn’t be any problem. Yeah. Yeah, that’s true. That’s true. That’s true. And that’s maybe in like ideally to ideally the idea of the world.
Gregg: But yeah, it’s but no,
Glenn: It’s it’s more about that. We need to be conscious about these things. Well, how much do we consume? How much do we throw away, you know. Yeah. And where do we get it from? Yeah, that’s the the the climate report just came out, right? Yeah, that is that is day one. We don’t have any time to waste anymore. No, exactly. And instead of waiting for government policy, we just say, OK, what can I do today? Yeah. To make a difference. Yeah. Yeah. And um.
Gregg: Yeah, it’s. Yeah, what I believe in. Yeah, definitely. And I guess this that’s quite nice, because this I guess, ties into like the individual what the individual can do. So you have an idea about this. Yeah. Yeah.
Glenn: Yeah. So I really love, uh, Dr. Sylvia Earle. Yeah. She I first saw her on C-SPAN. Oracene. Mhm. Um, and now I’m not going to say that I fully agree with everything that’s been said and suspiciously. But I she really struck me and she was like one of the people that got me into well, I was actually thinking about it for a while. And I how can I integrate this all together into one uh, into one idea, into one to principles and one to one of the quotes she had is like, uh, she said, no one can do everything, that everyone can do something. Mhm. Yeah. And that was something was really like, wow. Yeah. I mean, you know, like, well, and let’s create a uh, let’s create a business and drive people that do just that, that they have themselves become healthier to help the people around and become healthier. Yeah. And that ultimately will help to have a better society and to have a better planet.
Gregg: Yeah, yeah. Yeah, definitely. Yeah. So it’s the what the individual can. But also, combined with doing it with other dealing with other people.
Glenn : Well, I think that’s important. That’s just to have a support network. And we touched on to it like before and about our personal journeys to becoming like a stronger individual at some point. It’s just nice to have a tribe around you. Yeah, that’s one that this has the same ambition and can even say like people are looking for an identity. Yeah. So why not give it to them? Yeah. Right. Then, like, OK, you can be this person. Yeah. Yeah. You just have to try. Yeah. Like this bum Yovani.
Gregg: Yeah. I like that. Yeah,
Glenn: Everyone and I mean it’s not like that. We are we also like like Thursday night we do a workout and then we go for a four drink. Oh so yeah I think I am because that’s also part of life. Yeah. You know, like also part of Helds even.
Gregg: Yeah, yeah. Yeah, for
Glenn : Sure. You’re expert yourself. I see it with the experts in my community. You know, they’re very depressed in a way because they’re just lonely. Yeah. And he tells you whatever you want, if you’re fucking depressed because you’re lonely, you don’t have any social interactions. You far away from your family, you’re unable to fly. Yeah. You know, so we also want to give them that kind of support.
Gregg: Definitely. Definitely. And I, I, I agree with that. Yeah. Is just like nice quote from this guy. Uh, I think he was maybe quoting someone, but it’s Rupert Sheldrake. I don’t know if you’ve ever heard of this guy, but he’s like, yeah, if you if you want to change the world, you got to have a bigger party base. Yeah, yeah,
Glenn : Yeah, yeah, yeah, yeah, yeah. You know, you shouldn’t be a naive about these things, you know, also not be naive about making money. Yeah. If you want to make an empire, then you better have some money you’ve got.
Gregg: Yeah, that’s true. And it’s like, yeah, I think it’s like relates a little bit to like sort of going out towards things rather than like pulling away. Because I also it’s like with my I can get into this I can almost go too far into the health-conscious thing. Yeah. And it can get big a bit like, OK, I’m not drinking. I’m only eating these certain things and. Yeah. And it can get this through. Very limiting. And I don’t actually feel good when I’m in that place. But then if I just balance it a bit with just like going out like just drinking with friends, like, you know, doing things that are a bit, you know, naughtily, then I feel much better. You know, it is good for you to to to do these things, I think.
Glenn: But also I’m I’m very much into psychology. And also I’m like a psychology level. It’s it’s impossible to only acknowledge one side of yourself. You cannot be. You cannot be this super healthy individual leftist like I give you, that you just need to do all these things you just mentioned, right. Because then eventually they analysis the gods of wine. Yeah. Yeah. Come to the surface and she’s just going to devour you. And basically, that’s
Gregg: That’s that’s the thing that it’s about. Oh, yeah. Yeah. You just go nuts. It’s like a
Glenn : Twister, though, or something.
Gregg: Yeah, that’s exactly it. No, that is exactly exactly what happens. That’s what happened to the weekends. Yeah, it’s true. It’s true. Yeah.
Glenn : So yeah. Like and also relating back to my intro, basically why we did the 12-week transformations. Right. And people would the train like very hard. They would do twenty thousand steps, you know, they would do very no-carb diets, only eating greens and chicken. Yeah. And you know, that just somehow unconsciously thought that this is this doesn’t work. It didn’t work for Naomi. Like if you look at diet. No, it’s like I, I believe 80 percent of the people regain all the way. They lost on a diet within a year. I think after two years, it’s 85 percent. And like after three years, it’s ninety-five percent. These numbers just staggering. Right. So why not give them an approach like, OK, this is some held eight healthy steps you can do. Yeah. Yeah. But okay. Now let’s go to the fucking phone to instead of blackout drunk. Yeah.
Gregg: Yeah, I like that. Yeah.
Glenn : Yeah. So cool. Yeah.
Gregg: Yeah. Nice. Cool. And so I think this would be a nice way to to segway into what this kind of looks like a bit more in practice. I know you have these like sort of five pillars that you’ve put together for, uh, for one fitness. So maybe you could walk through that a little bit.
Glenn : Yeah, definitely. So, uh, as you mentioned, it’s uh, there’s five pillars. Yeah. Um, the first pillar is trained as one. Yeah. No, sorry. Yeah. Trainers one that is the headline of the company is more training with purpose. Yeah. Because they train as one, because the methods we train is always tailored to the individual. Hmm. So maybe you want to come in and you want to build muscle. Yeah. Well then we have a maximum hypertrophy class. You know which way the purpose of this class is to build muscle, to strength fat and to look great naked, you know? Yes. Very simple. Yeah. And then you have maybe Fima as you want to give more attention to certain body parts, to relax to the to the abs, to the ass. You know, then we have the strength and sculpt class, which focused more on this, uh, on this goal and this individual and this on her personal goals. And then the third class we have is high-performance recovery training. Yeah. Um, because, you know, if you have very stressed, um, if you’re very stressed, you’re not sleeping well, you know, maybe that is not the best idea that you do a maximum hypertrophy class, you know. Yeah, yeah, yeah, yeah. It’s just going to add on to the stress that’s already being put on your body.
Gregg: That’s that’s great. Because I also noticed, like for me personally doing uh yeah. Doing Korona. Yeah. You know, I’m feeling a bit tired and stress and burnout and you know, I would just do my regular sort of like. Yeah. Yeah. Trying to maximize as much muscle as I could get on and stuff. And I would do it, you know, I would do it for like a month or two. And I would just get so tired that I would just like stop. Yeah. And then, you know, again, I would feel OK after a few weeks and I would try again. Yeah, it didn’t work. But then I did more a bit of a different type of training. And then that was sort of helping me to have energy. So it’s. Yeah.
Glenn : So one of my mentors is, look, Liam, and he is he said this thing to me. He said like, um, um, like a training program. Is Baidi basically a a coding structure like you like your coding a computer. And so if you are a good personal trainer, you run the training program and you know exactly what adaptations it’s going to give. Yeah. How much stress is going to put on the body. Yeah. Right. So if we’d let you cycle at a certain pace with a certain breathing pattern, then I know we’re going to improve your lung capacity. We’re going to increase facilitation, you know, increase blood vessels. And we can even get look at your heart. You know, we can increase the, uh, the left ventricle. Size and capacity. So, yeah, if you’re very stressed and very much stressed, then it’s maybe better to focus on these kind of adaptation. Yeah, I’m doing mobility, getting the body moving a little bit, making sure that your body’s actually able to produce energy. Yeah, which is very important. Yeah. Um, yeah. And then maybe using some breathing patterns, using yoga that stretch it more stretching, you know, to decrease the stress that’s being put on the body instead of adding on to it.
Glenn: Yeah. Um, yeah. So the purpose of threat, that training is really to unplug, to mobilize and to increase your energy. Just to adapt to the individual goal, but to his personal his or her personal situation. So that’s the first pillar in the second pillar. We touched on to it already. That’s living circular. Yeah. That’s really goes into the eight step process of eating protein, et cetera. And then the third factor, the third pillar is actually optimizing health. So if someone comes in with us, we always check their blood pressure. We always look at resting heart rate. We always look at peer to max. Mm hmm. These are really the factors that define a healthy person. Yeah. Yeah. Um, and actually I I’m doing a course right now so I can become like a metabolic analyzer. Oh, yeah. Well, so you get like a mask and then you can look at someone’s O2 levels and CO2 levels. You can see how much fat they’re burning at rest and which carbohydrates they’re burning at rest. Yeah. What’s their lung capacity, especially Kapos? Covid. That’s good. Yeah, very interesting. Yeah. Um.
Gregg: Yeah. Yeah. So do you when you test people on these different things, do you pick up things that you wouldn’t be able to just kind of see from looking at someone, you know, like I mean, uh. Yeah. Because I mean, I have no idea about it. So it’s not possible that someone comes in and they look fairly OK, but then they test on these things and then it turns out like ab.
Glenn: It’s kind of I mean. Yeah, yeah. And you don’t want to go into cliches like say, okay, you’re fat, you’re just probably unhealthy. That’s not true. Those who else have people ended up very skinny and that are also very unhealthy. Yeah. You want to look at these biomarkers? Yeah. And like resting heart rate. Yeah, we want to have it at a certain level. And because otherwise there’s maybe something going on. Yeah. To improve that. Yeah. When I look at blood pressure, because we know that with every, uh, five points of systemic blood pressure, we can actually decrease the risk of cardiovascular release, but seven percent. Hmm. And so like if you go to and even there, you know, if you go to a doctor and he puts on the blood pressure Covid and you just sit and go like jack coffee and stuff, you know, he’s like, oh, and if you’ve been stressed. Yeah. Yeah. But you want to kind of track that over time, you know, and see like, okay, is there something going on? Uh, and then also for you to max the job that you just your your your ability to utilize oxygen at the highest level. And that’s basically the mind this the number one marker for longevity.
Glenn : Oh, right. Yeah. Together with lower body strength for you, too, Max is the number one mind for longevity. So people with a higher viertel max and higher ability to utilize oxygen. Yeah, they actually probably going to live longer. Mhm. And it’s probably well, if someone comes in like puffing and they just throw out their cigarettes, then you can probably expect that they’re. Yeah. Don’t have a very I fear too much. But other than that. Other than that, it’s sometimes not easy. Yeah. You know, and then the four basic factor we look at is how heart rate variability. And that’s a marker that indicates how under how much stress your body is. Mhm. And so it looks at um, you have a parasympathetic nervous part of your nervous system. You that’s called your wrist in the justice system. Yeah. And they have a sympathetic part of your nervous system, which is the fight or flight mode. And then with a mesh by measuring HFP, we can actually see where you are on that continuum. Mhm. And if, uh, if HIV is very high. Yeah. Then we need to move, you know, to the breeding the mobility due to a road conditioning.
Gregg: Yeah, yeah, yeah. I find this yeah. I find this interesting and I have some questions about it and because I think uh. So if you test someone and then they have a high HIV, does that mean that you know, in this current moment, their, you know, say sympathetic nervous system is active or does that tell you that in general, they’re. Sympathetic nervous system is quite active all the time.
Glenn : Well, that’s why you want to measure it over time. Right. You know, so either we let them measure it in the morning. Yeah, but I just like to have something that just strikes it all the time. Yeah. More convenient, you know, then we look at a trend. Yeah. Because it’s just very hard to see what comes in. It’s five p.m. after a long day of working, after having eight coffees. And so body is stressed. Yeah, yeah, yeah, yeah, yeah. No shit, Sherlock. Yeah. Yeah. So we want to track that over time and ideally we want to track it at the same on the same time of the day. Yeah. And then you can say like, OK, we’re actually moving in the right direction or we’re moving in the wrong direction. Yeah.
Gregg: And it’s a wonderful question. And this is like because, you know, I yeah, I have a sense that, you know, I’ve gone through like more stressful periods and less stressful periods of my life, as that one has. And I’m feeling like in those stressful periods that on some level, most of the time I am. I’m just I’m not sort of resting. I’m like I’m sort of like in the state of like high alert. Yeah, I definitely. Yeah. And yeah, I guess the question is, is that thing or is it just it’s just my perception. I mean, can if people go under stress for a long time, can they stay in this state of high alert and stuff?
Glenn : Uh, what we call the general adaptation syndrome. Right? Yeah. You see that? Uh, that stress goes up. Yeah. In the states like that for a period of time. Yeah. If it stays like that for too long, then your body is going to say, okay, fuck you. It’s going to bring you it’s going to just put on the brake, you know, like. And you and you have done. Yeah, that’s the burnout. Yeah. So I by imagining HFP or talking to you. Yeah. Like how are you feeling? Yeah. You know, we can say we can, you know, kind of see that in an earlier stage, making sure you don’t burn out. Yeah. And then we’re going to give you the right tools, not only training-wise, but we could say like, look, good, let’s go out in nature on a Sunday. You know, let’s go ahead and let’s go get some sunlight. Yeah, let’s do some reading before bed, you
Gregg: Know, and that’s so that’s so great, because I think like I think a lot of people, if you can if you have like a metric that can they can measure that, that’s great, because I think a lot of people who are really stressed and maybe close to that point of view of the burnout, you don’t actually realize that they’re they’re just, you know, just they’re just like going. So it’s good that you can sort of like. Yeah.
Glenn : Yes. Yeah. So like it’s like your brain is going to kind of try to mitigate you from that from feeling like that. Yeah, it’s just trying to protect itself. Yeah. And uh, by having like a biological marker, you can say like, look, maybe you’re not feeling too stressed, but actually your body is. Yeah, yeah, yeah, yeah, yeah. So um. Yeah. HIV is a very powerful tool that I think to use in that. Yeah. And there’s also something in the next ten or fifteen years, something that’s just going to be very powerful. Uh, you already see probably in like Silicon Valley and stuff like that. Yeah. Yeah, the uh very uh what’s the word sober Dutcher. Uh, take a bit longer to catch up. Okay. Yeah.
Gregg: Um, okay. So that was a pillar three.
Glenn: No trade yet. Bill in four escapes me for a moment. It’s very, very bad. No, no problem. Let’s move on to five. Yeah, let’s go get my first. At number five is broader community. Yeah, that’s one like we already talked about. Like we believe in the power of having a tribe that is in the same goal that’s that has the same purpose as you have. But on the other hand, um well, I have my personal moments in my life where I was very downwards, very angry, whereas very kicking, I guess, society, let’s say. Yeah. And through some of my people I met in my life, I was able to turn it around. And I’m sitting here actually, uh, contributing something to society or as opposed to being like a destructive force. Yeah. And um. Yeah. So, uh, what we created is that every time you come and train with us, every time you lose weight, every time you uh, you decrease your blood pressure. We got to put some money aside, uh, for that. And then to use a few kids, we’re going to help a few kids in the neighborhood. Looks like they were just like me. Yeah. 16 year olds who are basically very pissed off and they miss a. Stuart? Yeah, and, you know, that’s my giving back to the world, my personal giving back to the world for the people that have helped me, uh, in my personal journey. Yeah.
Gregg: Yeah. Yeah. Yeah. It’s a nice it’s a nice motivator for people that they do that as well.
Glenn : Yeah, it’s good. Yeah. Yeah. This is a cool extra motivation, right? Yeah. Yeah, definitely. Yeah, for sure. The Ford pillar. Oh yeah. You got anything that is funny? That is. This is the Ford pillar because it’s Nurul to my optimization account.
Gregg: Right. This stuff
Glenn : Is improving. Your brain function. Yeah. Basically, right. Yeah. So, yeah, you and I are both of your I think you’re also like into you follow neuro hackers and stuff. Yeah. Right. So there’s many ways that you can use your body that you can use, um, certain foods even, but also certain behavior that will help you be more focused that help you be more, uh uh, goal-driven. Yeah. And that’s also help your uh, have a higher sense of fulfillment. Let’s say Hassad. It’s all neurotransmitters. Yeah. The chemicals in your brain are responsible for that. Yeah. And there are things you can do to engage these, uh, these neurochemicals and these neurotransmitters. So, for example, having a meaningful goal. Yeah. And and and giving yourself a sense that you’re moving towards that goal will actually increase dopamine levels in your brain and don’t mean it’s needed to. Well, to experience positive emotion, to feel that you’re doing something meaningful. Yeah. Yeah. Um, yeah. I think that’s lacking a little in the world right now to focus on equality. Yeah. We’re too focused on like, okay, you’re just good the way you are. You don’t need to improve. And I, I believe there’s a truth to that. But I also believe that there’s a bigger truth in that we all need some meaningful goals and we all need to set our shoulders under, uh, something that’s higher than ourselves. Yeah. Yeah. Um, so, yeah. But in terms of like increasing dopamine levels in the brain, we can sense uh, we said we could we can set meaningful, meaningful goals for ourselves. Yeah. We can also eat certain foods that are high in thyroxine. Like meat, meat is, uh, meat is actually full of thyroxine and thyroxine is a precursor of dopamine. So people are very low in thyroxine. They’re probably not able to produce dopamine. They’re probably not able to be very focused and goal-driven and outgoing.
Gregg: Hmm. That’s interesting. Yeah. And so do you know any source of thyroxine that are not for me.
Glenn: I can look it up for you, I would think. Yeah, I have. I have a list, actually, you know, so. So one of the areas menders and one of the founding fathers of the strength and conditioning industry was Charles Pollack in a very.
Gregg: Oh, yeah. Yeah, I know. I mean, it’s embarrassing. Yeah.
Glenn : It’s like, you know, he died a couple of years ago. Oh, I didn’t actually. Go buddy. Buddy was basically only training Olympic athletes. Yeah. Right. Very goal-driven, focused guys and girls. So he told them to eat meat and nuts. Yeah. For breakfast. Yeah. So like we did. I did. I think I told my clients that as well in the past. Yeah. Because meats increases dopamine levels. Yeah. And nuts actually contain Colleen. Yeah. And Colleen is a precursor of acetylcholine and has to curliness that neurotransmitter that’s responsible for focus. Hmm. So, you know, by eating meat and nuts as breakfast, they would be more focused and goal-driven and for their practice the for the Olympics. Nice. Nice. Um. Yeah. And then like with the methods I kind of created around that is that you want to be we want to be very goal driven in the morning. Oh. You want to do your focused activities in the morning? Yeah. Um, then around four, three or four pm, actually your cortisol levels naturally drop. Yeah. For most people. So they are going to be very feeling, very sluggish. Mm. And so Dennis, probably not the best idea to do something that is the that needs requires a lot of attention. Yeah. Um, so towards the evening you can have it’s actually better if you start tapping into the serotonin system. And so Chelsea explains it like you have. Yeah. Yeah. Yeah. And you have the ying energy that’s a dopamine. And I still go in and you have the young. That’s the serotonin. And serotonin is the neurotransmitter that’s responsible for feeling a sense of fulfillment and happiness. And then the fourth one is GABA and Galvez more like inhibitory neurotransmitter. Yeah. And so that kind of inhibits dopamine. Yeah. So you don’t want to have dopamine and acetylcholine when you’re trying to sleep?
Gregg: Yeah, yeah.
Glenn : Yeah. So towards in the morning, you want to have you want to be goal-driven and focused. Yeah. Towards the evening you actually want to try to have a sense of fulfillment and to be one to start winding down to have an appropriate sleep.
Gregg: So what what what might that look like practically?
Glenn : Well, like, for example, you could drink green tea. You can face a tan. Hmm. And the tanning is again. Yeah. Increases the serotonin levels in the brain. Um, there’s actually also a very cool practice. I started doing. Um, it’s called yoga, Nedra. Oh yeah. Yeah, yeah. Yeah. He told me that yoga Niederauer doing 20 to 30 minutes of yoga. Nedra actually resets the serotonin levels in your brain. Mm hmm. Um, so yoga Niederauer. I’m like like for me as a personal trainer, I started like six thirty in the mornings. Yes, in the morning at work till one, two, two in clients. Yeah. Then I have a couple of hours and then I do three for client three and four clients in the evening. So for me, it’s actually great. And then I like me at three, four pm. I feel tired and sluggish, but I go out, I go out in nature. I put some yoga Nidre on it and then actually resets my serotonin levels. And this helps me to be more productive and more
Glenn : In the evening.
Gregg: Is that is that similar? Is that a similar effect to just to, say, having a nap during that time or it’s a different, different type of thing?
Glenn : Well, it never does. Some does something caelum similar. Yeah. And it puts your body in that deep state of relaxation. Yeah. And during that deep sadness, um, Andrew Huberman is the neuroscientist, but he calls these practices non-slip. Depressed. Right. Yeah. So if you do things like meditation, yoga, Nedra, or hypnosis. Yeah. There’s a guy, Michael Ceili on YouTube I really like. Yeah. So these. These practices like yoga, Nedra, or Michael Ceili of yeah, the hypnosis. Yeah, they actually put your brain in the same state of deep breast that you would be into when you were asleep. And so it’s it’s a more practical thing than, you know, to put on your pajamas or whatever. Yeah, true. And also, I feel more energized after that, you know. Yeah. Like if I, I do occasionally nap, but I’m trying to get off it because I, I just feel I feel better when I get sunlight’s, when I when I’m in nature, when I, when I yeah. When I listen to these uh, to these practices.
Gregg: Yeah, I might try that actually. No. Yeah, yeah. I only I’ve been finding recently, I’m just like naturally started getting up earlier, but then I also naturally feel just like three or four. I feel like going down and I take a nap for like twenty, 30 minutes. Yeah, it feels good. But I also a yoga teacher, like be a
Glenn : Nice thing to do. So what time do you wake up in the morning?
Gregg: For about uh, like the last. I mean, normally before I wake up at like eight or something, but the last couple of weeks I’ve just been naturally getting up more like six or seven. Yeah. Yeah. Okay.
Glenn : Yeah. So what I would recommend then is that you when you wake up that early. Yeah. There you go out and catch the sunlight. Hmm. Because like your body doesn’t know what time it is. Yeah. Yeah. And your biological clock is actually super, super important. Yeah. For many, many mechanisms. But one of the most important things is that, like I said, your body doesn’t know what time it is yet. So it needs to rely on the scent. On the senses. Yeah, it needs to rely on their sunlight coming in my eyes. Yeah. So now, OK, it’s probably morning. Yeah. And that actually sets off a sort of timer. Yeah. That makes you naturally more drowsy 12 to 16 hours after that. You were you also getting summated in the morning will actually improve your sleep and improve your quality of sleep. Yeah. Just feel. Oh, yeah. If I ask me like, okay, are you sleeping? I sleep eight, seven, eight, seven, eight hours. Okay. But how’s the quality of your sleep? Yeah, I think deep sleep. I mean, um uh. Enough rem sleep. Yeah. Right. And that’s actually the that’s actually more important to me probably than the amount of sleep you’re getting. Yeah.
Gregg: Yeah. I saw a little post from new a hacker saying exactly that, that it’s the length of sleep is not the most important thing. It’s like the call. It’s the quality of sleep. Yeah. And then they yeah. That yeah, that that sort of ties in with how I feel because I sometimes get into this pattern of like I sleep enough or more than enough like eight, eight and a half hours. Yeah. Yeah. But I can feel the quality is not like, you know, like I’m tired and stuff and then um. Yeah. I’ve recently just been sort of following what feels good and it’s shorter and it it’s going to bed a bit earlier and also waking up early. But I feel so refreshed. I feel like it’s
Glenn: This part of the process. Well, you know, because I think I could also for my clients, I can tell them whatever, you know, and but it’s also mainly what worked for me, because I also listen to all these sources. Mhm. And then, you know, some things work, some things don’t work for me and some things fit in my life. Some things don’t fit in my life. And yet. Yeah. You have to be a bit cautious about these things, what work for you and you know, and then you sway a little bit to the left, to the right, and ultimately you’ll find something that works for you. Yeah. Um, so yeah. Yeah. So definitely keep experiencing and go to the sources know like there’s no reason you cannot learn about anything. Yeah. In this day and age. Right. At least to Joe Rogan or you listen to uh, Louis House. Yeah. You know, your podcast going to have the same amount of listeners one day. Count on it. Give me a couple of weeks by inviting me. Exactly. You know, but like I have many clothes and I sent both customer clients like this did this, you know, because I can preach whatever I want. But ultimately, you know, can I talk to their rational brain? They need to. OK, this actually works for me or just feels better. Yeah. It’s just more credible source than. Yeah. You know, Glenn from the blog and uh. Yeah, I listen to these things and you know, and uh, about sleep and about satellites and about the effects of nature and just so many things about that in the next ten, twenty years, hopefully we’ve got to have a different view on what hell really looks like, you know, and the things that are actually affecting our bodies. Yeah.
Gregg: Yeah, definitely, definitely. Yeah, so I think this would actually be a good time to to start wrapping up. Oh, yeah, we’ve been in talking for just about an hour. Is there anything that you’d like to talk about as the sort of the last the last thing,
Glenn : Anything that comes up? No, I think I Covid just Covid most of it. Yeah, yeah, yeah.
Gregg: Okay, cool. Well, I think that we can wrap up. And I think like as I was saying before, I think there’s loads more to talk about. Yeah, we can always sample one.
Glenn : This was a good foundation to build on. Yeah. Yeah.
Gregg: Yeah, definitely. Yeah.
Glenn : Yeah. I really hope it was helpful for you personally and for the people who are listening.
Gregg: Yeah, it’s super well, for me personally, it was really helpful. There’s like tons of stuff that came up. There is like, oh, shit, I really want to know about that. Yeah. Yeah. And I think I think it would be helpful for sure. Yeah.
Glenn : Yeah. What a welcome. Thank you. Yeah.
Gregg: Yeah. So thanks very much. And yeah, let’s do it again sometime soon. Goodbye.
Glenn : Oh, I have.
Gregg: But yeah, there’s.