Fitness & Exercise for entrepreneurs

“The number one predictor of longevity is muscle strength and partly because you keep your balance, you don't fall over, everything stays upright.”

Dr. Mihir Patel: Muscle Strength, Longevity & Joint Health · 44:03· listen →

“Hip fractures, if you look at the medical studies out there, it's a 90% mortality rate at the end of 1 year.”

Dr. Mihir Patel: Muscle Strength, Longevity & Joint Health · 5:45· listen →

“When you get older, it's much harder to build muscle. So if you have a younger audience, go to the gym. And I see it a lot when you go to the gym, you see much less women, especially in our age, lifting weight. And it is important.”

Biomarkers, Biological Age & the Science of Healthspan · 25:24· listen →

“Blood flow restriction is— think in simple terms, think a tourniquet. You put a tourniquet on your leg, you work out, and you get a burn a lot faster than you would otherwise because you've cut the blood supply off. But it's measured, it's calculated, and it lets you build the muscle but without the extra weight.”

Dr. Mihir Patel: Muscle Strength, Longevity & Joint Health · 43:30· listen →

“The difference in literally the years you will live, but also the quality of those years. They can actually predict based on your VO2 max when you can no longer live independently and you're going to have to have somebody help.”

Fitness for Busy Entrepreneurs with Eric D'Agati · 15:27· listen →

“It's not like getting your haircut where you do get it done and you can come back 2 weeks later. It's cumulative. And that's what most people don't get. They think of it in isolation and in a silo.”

Fitness for Busy Entrepreneurs with Eric D'Agati · 3:26· listen →

“The research shows that doing as little as some air squats every single hour has almost the same impact as if you were to do 30 minutes on the bike at the end of the day.”

Fitness for Busy Entrepreneurs with Eric D'Agati · 4:46· listen →

“What we saw was, as you'd expect, people who were more consistent saw improved results. But the group that had 29 to 50% consistency still saw statistically significant improvements.”

The ROI of Health and Fitness for Entrepreneurs · 23:36· listen →

“If I don't move every day in one way or another, things get bad, so I always make that a huge priority.”

Alex Canavan: Building Community Without Burnout · 14:12· listen →

“I eat the same thing every day. For the most part, like down to a T. And that might sound like a little much, but honestly, it's made my life significantly easier and less stressful.”

Alex Canavan: Building Community Without Burnout · 19:55· listen →

“The idea of hormetic stress is consciously and intentionally inducing stressors in order to make adaptations. If you think about it in simple terms, it's what happens when you really strength train. When you lift weights, you're inducing a stressor to the muscles and to the fascia. There's a bit of inflammation because of that, and then you get stronger.”

Reset Your Nervous System for Peak Performance · 23:27· listen →

“3 minutes of deep breathing, strong, and you have to focus on it a bit, it can't be very passive, followed by a maximal voluntary breath hold increased circulating human growth hormone in the blood by up to 550% a half hour after that was done.”

Reset Your Nervous System for Peak Performance · 37:45· listen →

“We have nociceptors that are threat receptors. Touch a hot pan, threat receptors take the information, the threatening heat, danger. That sends the signal afferently to the brain, and really through the spinal cord and the brainstem. The brain then makes processes and makes a decision on the pain perception to come back out.”

Reset Your Nervous System for Peak Performance · 8:44· listen →

“The reason we don't take breathwork seriously is because we call it breathwork when in fact it's respiratory physiology. And if we could just understand that it's respiratory physiology and this is real and not woo, people would get more out of it perhaps.”

Reset Your Nervous System for Peak Performance · 45:27· listen →

“Most people unfortunately kind of are living at the simmering 7, especially entrepreneurs. They're constantly at this simmering 7 or 8. They never really get to 10, and they also never get down to 0, and so they kind of burn out because they're revving at this high RPMs.”

Fitness for Busy Entrepreneurs with Eric D'Agati · 21:03· listen →

“I was sitting maybe at 11, 12% body fat, which is by all accounts relative to the regular population, very, very lean. But I still had high cholesterol and started to do some more work there and realized this runs in my family.”

The ROI of Health and Fitness for Entrepreneurs · 9:46· listen →

“I would see these blips throughout the day in the glucose monitor that were in the normal range, but that it wasn't associated with food... there are cortisol pops to increase glucose... So it wasn't that I am super chill... I was completely unaware of the physical impact that was happening on my body.”

The ROI of Health and Fitness for Entrepreneurs · 12:40· listen →

“You have 2 women who have 26% body fat. One might have 1 pound of visceral fat, one might have 3 pounds. They're the same weight, the same percent body fat, but the amount of visceral fat they have is dramatically different.”

Longevity As a Competitive Edge: Jesse Levey on Health Strategy · 18:09· listen →

“The 2 things I think are most foundational are blood work and DEXA scan... they're not expensive, it's like $50 to $100.”

Longevity As a Competitive Edge: Jesse Levey on Health Strategy · 38:55· listen →

“And by the way, bad night's sleep have a lot of an effect the day after. You make a bad decision. You are more grumpy. You have a higher chance to have higher rates and high glucose and your testosterone usually is lower. And so you are also, your cortisol, your stress is higher. You are more prone to get injured.”

Biomarkers, Biological Age & the Science of Healthspan · 32:58· listen →

“Environment drives behavior. And is the biggest influencer on behavior that people don't talk about more than anything else. Myself, people say, oh, you must be so disciplined. You must have high willpower. I have neither, nor do I want either.”

The ROI of Health and Fitness for Entrepreneurs · 26:38· listen →

“The very first thing is finding your why, your purpose. for doing it. That's the very first thing. And having that and sticking that somewhere that you can see all the time, because that is the core behind what's going to get you into these behaviors.”

The ROI of Health and Fitness for Entrepreneurs · 36:12· listen →

“Definitely, the goal that helps with hard choices has to be really the big goal. We want big things. And even if they take 5 years, they can help us with those hard choices now and develop this microprogressive system to get there.”

Jerzy Gregorek: Hard Choices, Easy Life Explained · 18:45· listen →

“As a leader, as an entrepreneur, you're constantly having to make quick decisions all day long. You're having to solve everyone's problems. And it's just nice to have one less problem to solve.”

Alex Canavan: Building Community Without Burnout · 23:28· listen →

“I had shown up and fixed this exact problem I was having for so long here in Central New York, but I fixed it for everybody else. And I was very much building, the founder of a startup company, and I was not prioritizing building a support system for myself and making sure that my own social-emotional needs were being met by the people around me.”

Alex Canavan: Building Community Without Burnout · 5:46· listen →

“I ended up getting to the point where I said, this is pretty ironic. I'm going to school and learning how to teach people how to recover and be healthy. Yet I am probably at the most unhealthy point in my life.”

Dr. Spencer Lalk: Storytelling, Health & Startup Growth · 8:31· listen →

“When I take calls now, I pop in AirPods and I walk while I talk. It's actually gonna provide some clarity in your thought and open up some space in your brain to continue to be productive and creative, to drive innovation in your business.”

Dr. Spencer Lalk: Storytelling, Health & Startup Growth · 27:23· listen →

“As a human, your number one job in life is to be a professional sleeper... if you can do that, then the idea is you go to bed on time and you wake up when you're done, the same way you go to work on time and you leave work when you're done.”

Longevity As a Competitive Edge: Jesse Levey on Health Strategy · 13:43· listen →

“So there's a lot that goes into really preserving that energy when I'm not, quote unquote, out in public.”

Ashley Black: Necessity, Near-Death & High Vibration Living · 10:09· listen →

“The beauty of events is that if your guests didn't plan the event, they don't know what's wrong. So, if something goes wrong, just cover it up with a smile and ask for forgiveness if you have to. At that point, there's nothing you can do.”

Alex Canavan: Building Community Without Burnout · 10:19

“There's just something so therapeutic about getting your thoughts out on paper and just leaving them there, you know, and not letting yourself ruminate on anything. It's been huge for me.”

Alex Canavan: Building Community Without Burnout · 30:07

“None of it matters if the relationships in our lives don't feel good. So that's something that I'm very proud of, that I can say that I've made that a priority.”

Alex Canavan: Building Community Without Burnout · 35:19

“Because hard choices then are happening when discomfort happens, some self-control happens, and we are more aligned with the long-term vision for ourselves and wait for the reward. It's really hard to do it, hard to save money, let's say, and put the money into retirement and wait and have that vision and connection all the time to the future.”

Jerzy Gregorek: Hard Choices, Easy Life Explained · 0:31

“My purpose was to find money to drink, right? If I could find money and the money I could find with other people, somebody was paid, somebody had some things, and we always found these people who had money.”

Jerzy Gregorek: Hard Choices, Easy Life Explained · 6:36

“So we said no, the strike happened. I was one of the leaders of the strike. And after 10 days, helicopter landed on the room or the roof, and then tanks moved in. And they took us out.”

Jerzy Gregorek: Hard Choices, Easy Life Explained · 10:14

“So that is the same thing. We go to the gym and we spend in the gym 5 years or 10 years, and we are the same or worse. A lot of people have experienced like that. Or you go to the gym and have the plan, have the strategies. You still go to the gym like others. You do the training.”

Jerzy Gregorek: Hard Choices, Easy Life Explained · 20:36

“It's the same thing. You're already signaling to your brain in a very hardline way how you want to go forward as you get up.”

Reset Your Nervous System for Peak Performance · 43:04

“You should only feel bad about selling your product if it's not, if it's something that you don't believe in. So if you don't believe in it, then yeah, you should feel bad about selling it. But if you're producing and creating something that you feel like is genuinely gonna make the world a better place and help them, then feel good about it.”

Dr. Spencer Lalk: Storytelling, Health & Startup Growth · 20:19

“You'd rather have a small audience that actually cares about the things that you wanna offer rather than an incredibly large audience that has a diverse interest set and not actually gonna become buyers.”

Dr. Spencer Lalk: Storytelling, Health & Startup Growth · 25:09

“We are often oftentimes sitting in a prison cell and we're looking through the window, looking up at the sky. But all we need to do is turn around and realize that the door is already open.”

Dr. Spencer Lalk: Storytelling, Health & Startup Growth · 32:54

“Longevity, you can look at it at a lifespan, basically the length of time that you live from birth to death. And there is what we call the healthspan, how long that you live in good health. So I assume that everyone wants to live better longer.”

Biomarkers, Biological Age & the Science of Healthspan · 1:16

“Yeah, it's not easy, but I don't think that anything is easy and you need to take some risks. So I took a big risk that I assumed that other people won't take. So I think that that's a big difference between entrepreneur and non-entrepreneur. It's someone that takes risks and they're willing to take the consequences of that risk.”

Biomarkers, Biological Age & the Science of Healthspan · 4:14

“But again, if you would ask me about caloric restriction 10 years ago, I would be very bullish. Right now I'm a bit less bullish about it because I'm not sure that this is the best intervention, especially in humans.”

Biomarkers, Biological Age & the Science of Healthspan · 12:03

“I'm saying it's less wrong. No, I'm, for example, I'm not drinking alcohol at all. That's the intervention that I decided to do, but that's my decision. Everyone, you know, it's at the end of the day, we need to enjoy life.”

Biomarkers, Biological Age & the Science of Healthspan · 30:21

“And also, it doesn't mean that if you work 15 hours every day, you are more productive. It might be that 8 hours that you are more focused is better than 15 hours that you are less focused. So, don't come say, I'm an entrepreneur, I have to work 15 hours a day. It doesn't— it's not true.”

Biomarkers, Biological Age & the Science of Healthspan · 34:29

“Say 1 drink a day, 7 drinks a week. The general consensus that I can see is that that's probably not like really bad, but it certainly is not better than zero.”

Longevity As a Competitive Edge: Jesse Levey on Health Strategy · 5:05

“There are ways to create that sort of social connection of feeling like you're drinking without actually ingesting much... one of my go-to drinks is bitters and soda.”

Longevity As a Competitive Edge: Jesse Levey on Health Strategy · 8:19

“The number one thing I think that is maybe a misnomer in this space, I think personally, is that diet is 80%, 90%, the most important thing you can focus on... it's not to say diet isn't important because it is, but this sometimes becomes a limiting belief.”

Longevity As a Competitive Edge: Jesse Levey on Health Strategy · 24:45

“If there is a secret to longevity, it's not a secret, it's first your lifestyle. The things that have the most proof are caloric balance, exercise, sleep, aggressive screening. There's no secrets out there.”

Longevity As a Competitive Edge: Jesse Levey on Health Strategy · 27:18