E04 What is Functional Movement?

What is functional movement?

It sounds legit, but what does it really mean? And more importantly, how can it help you live a healthy, pain-free life?

Eric knows a thing or two about pain, as he has put his body to the test. The principle of functional movement is the reason he is able to do what he does at his age, WITHOUT injury. 

Join us as he breaks down the principles behind this type of movement, how it can be worked into your exercise regime, AND how you can practice functional movement throughout the day, wherever you are. We also get to learn of Chad's new experience with functional movement and the effects it has had on his body.

This is a foundational episode. That means that a lot of the podcast, as well as the program Eric coaches, rests upon a foundation that consists in part of functional movement. You may want to refer back to this episode.

Transcripts:

Chad: 00:00 They say a journey begins in a single step, or in my case, one less piece of bread.

Chad: 00:10 My name is Chad and I am your test subject. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They call him the biohacker, but I call him. I hope you'll join me on a path that leads you and I to optimal fitness as we live our lives in ketosis. This is the life in Ketosis podcast, a biohackers guide to optimal body performance.  

Chad: 00:44 Hello everyone. My Name's Chad and this is episode four of my quest to achieving optimal body performance with the man that can get me there, the biohacker himself. Mr Eric Bischof. Every episode, I'll be sharing my actual results, both successes and failures as Eric teaches me how to apply the principles of ketogenics and functional movement to look and feel fantastic. And today we're talking about functional movement. I'm excited about this one, Eric. I've got some real life situations that I want to talk about in functional movement. I've got some progress in my exercises. You've been given me, but first off, let's start with this. How are you doing?

Eric: 01:23 Good. Happy to be here. I'm happy to finally talk about functional movement with you because we're finding getting you to this phase.

Chad: 01:32 Yeah. This is the first time we get a jump into physical, right? I mean, we haven't really talked much about exercise and what, what ketogenics at what's included in the, the physical exercise of ketogenics. And to be honest, the physical exercise is my favorite part. So, um, I may struggle a little bit with the Diet. I may struggle a little bit with, you know, a few of the science, a little bit of the science, but the Functional Movement for me, I love it. I'm, I'm a, I'm a physical active person and I love what this is doing for me in my everyday life. Um, and my adventure, my hiking, all of that kind of stuff. I'm seeing a difference, which is cool. And we can talk a little bit more about that, but why don't you, why don't we start out by just having you give us a 10,000 foot view. What are we talking about when we hear that buzz phrase? Functional Movement.

Eric: 02:22 Exactly. A functional movement. Uh, it's, it's in the industry. It's been around 10 years or so. I'm excited to get you to this point, uh, because I know with you and all the others I coach, it's the physical part. The workout is usually the easier part. Then the nutrition part. I don't have a problem with people doing their workouts usually, but I have a problem with him doing it correctly with proper bio mechanics. So we're doing, we're going into functional movement with you as with all the others. A functional movement. It's Multiplanar what we're doing. We're moving in three planes of motion. OK. So we're going to have the sagittal plane, we're going to have the frontal plane and we're going to have the transverse plant. That's your 10,000 foot view. And we're going to go into a little deeper.

Chad: 03:14 So we don't know what those mean, but we're going to talk a little bit about, we're going to scratch the surface with them, um, and really, really bring them to life for us. Awesome. So I know how to understand functional movement. We kind of need to understand maybe the history or how did we get here? Um, how are we now discovering that functional movement in our workouts, not just our daily life is, is, is beneficial, and goes along with ketogenics.

Eric: 03:42 We come from the conventional background, old traditional versus functional movement. Now, OK, you take your past guaranteed. Your conventional traditional. You went to the gym. OK, you're a lot younger than I am. Pumps, pump the iron. You've curled your biceps, you pushed your triceps down, you did your bench press. And that's, that's all I did in my early years. You remember I, I'm, I'm going back to the seventies style and I got heavily involved in and I was in a bodybuilding benching. Wasn't a marker back then. Not so much in your era. I'm a little bit, but everybody judge each other by your bench press. How much do you bench? So that was a big marker and then it was about building biceps and triceps and, and, and it's all basically we were doing nothing with function. OK. It was all basically about how much can you bench press. And I was like a high 300 pound venture and so I asked myself today, how's function? How's that going to function for me today?

Chad: 04:43 Yeah. I'm trying to think in my daily life when I'm doing bench presses,

Eric: 04:47 am I going to have a bolder roll on top of me to push it off or some big dudes beating the crap out of me and I got to push him off me. Then maybe that's a function. I can use that 300 pounds. But uh, other than that, no. That back in our day, even if we're trying to get away from the aesthetics and we want to get the functionality back in it. And it was Mike Manley aesthetics it for all these years. And then we're trying to create something different. OK. And that's where I want to get shoe into a new phase, which I've done with people that I'm coaching and members of our facility. Because W, you know, W we, we see him every day in the gym years ago doing the same thing, the same non functional movement with improper biomechanics. We see injuries happening, we have tea, we had cross fit at one time. I'm crossfit certified. And even then the big question was how do we do power lifting with speed, right? How do you mix those two? You really don't because you're going to have injury, you're going to poor  biomechanics, improper form. And that's how I actually am certified. And I coached it and I tore my rotator cuff by trying to do a kipping pull-up. He's familiar with kipping pull-ups, kind of the swing posts, we call it the monkey swinging now, or cheat or pull apart. And so those are the kinds of things that really made us take a look at conventional. And we said, hey, we've got to make some changes a couple years ago. We've got to take conventional out, bring in functional.

Chad: 06:28 OK, let me push the pause button right there for a second. There's a phrase you're using that I'm not familiar with and that's biomechanics. How are we, how are we applying the term biomechanics to ketogenics and what we're talking about biomechanics is using your structure properly. OK, biologically. OK, we're, we're all structured. Pretty much the same. OK, but how we move.

Eric: 06:50 OK, bio mechanically, are you going to move this way or that way? Improper with are you going to have proper movement with balance, with you're going to be stabilized, so you're going to have stability and strength. So we're really strict about biomechanics and we brought that into which in font a functional movement.

Chad: 07:12 Is it OK? Is this a good time for me to talk a little bit about the exercise that you've had me on? I'm sure. So basically in everything that I've done so far is I'm able to do at home or on my own time as it's not something I need to go into a gym for. Right. Which is the nice thing about functional movement in my opinion, is I really can do it anywhere. Yes, I don't need a lot of equipment if, if any, um, and, and I can actually implement some of the things that I love to do a in with my exercises, hiking, trail, running, kayaking, paddle boarding.

Chad: 07:49 I mean all of these things I've already had an opportunity to kind of work into my workouts, which is a huge relief for me. Um, and that's one thing that I'll tell you I love about this functional movement workout. So currently right now you have me starting out on the, on the train or the cycle trainer for 30 minutes, 10 minutes on, on a flat high speed, getting the heart rate going and getting it up, that kind of stuff. Transitioning into 10 minutes of intervals between appeal and flat. So I'm doing two minutes of uphill, one minute flat, two minutes of uphill, one minute flat, two minutes of uh, or, or higher resistance I guess is a better way to put that one. I'm on a trainer. Feels like I'm going up a hill, but it's. But, but higher resistance is a better term for that.

Chad: 08:31 And then I do on the back end of that, I do another 10 minutes of my, of my flat or low resistance, high speed, um, and then I have a one minute transition where I take off my clipless pedal, choose and, and put on my, my gym shoes and then I go into a circuit of 10 burpees, [inaudible] air squats, deep air squats, 10 push ups, 10 sit ups and 30 second plank. Right, right. And I do that over and over again and get as many in as I can in 10 minutes. Right? Right. So my first time, my first, my first week, so I'm doing that twice a week and then I'm doing something, I'm doing intervals where I'm running up and down a mountain on a for my third workout in the week. Right. So we're, we're getting the maxing out the heart rate during those intervals, that kind of. So we can talk more about that. But my first, my first week, I got three of those cycles in, on that last 10 minutes of the burpees push ups, you know, all of that kind of stuff. And I'm, I'm progressing. I think, uh, so I'm in my third week now of, of doing this and I think I've, I'm almost to having a full four rotations through that, through that circuit. So  pretty cool. Now I'm already seeing progress.

Eric: 09:53 That's progress. It's just actually really good. And that's how we started you out. I wanted to start you out in some body weight stuff. OK, now we call that mostly sagittal plane. OK workout. All right. Sagittal plane is based basically flection and extension and most fitness facilities, fitness regimes, workouts, crossfit. They just deal on that one plane. Mostly the sagittal plane. I'm not saying there's anything wrong with sagittal plane because we do do the sagittal plane, but now I'm going to start incorporating you the other two planes of motion. OK? So, but I did want to get you just some basic, get you in shape a little bit, do some body weight stuff just like that. Ring a pain workout that you did. I'm going to have to bring you back and put you through that. But that's, that's a lot of sagittal flection and extension. OK. That's one of the planes in motion. So now we're going to move you forward.

Chad: 10:48 Can you explain to me what the next or the other two are really, really dumb it down for me because I obviously the terms I don't understand, but I want to understand what that's gonna look like in my workouts.

Eric: 10:59 In, in three planes of motion. We want to get you in all planes of motion because you're not going to stay in one plane. Weren't a three dimensional world. OK? We're not in one plane. All right? So we need movement. And so the next one we're going to be putting on his frontal plane and best description for this is side to side. Lateral side to side. OK? And I don't have any of those movements yet because I haven't incorporate your functional movement programming yet. OK. One one we do at the gym, that's is my favorite is what we'd call the uni lateral speed skater burpee. OK? And that's a tough one actually, but it incorporates all three of your planes. OK? So that's. And that's a lateral. OK. That frontal side to side. It's a speed skater. OK, on top of a Bosu ball. And then a burpee and after that, and there's a whole program, there's a lot of exercises we're going to give you on that won't go into now, but, but we, we, we have a complete program with, with frontal type movements.

Eric: 12:10 OK? Then we're going to jump you into the transverse plane. That's what we incorporated the most important claim, OK? And they see that what that is is rotation, OK? And we incorporate the transverse plane and every one of our fundamental movement workouts. And that's what I'm going to be doing with you. You're going to be getting all these planes mixed in your complete workout.

Chad: 12:36 So can you explain maybe just one simple workout that or, or one simple move that you do within that last year, that last type of movement

Eric: 12:44 and transverse plane. Basically it's moving, rotating your trunk. You swing a golf club, right? You throw a baseball, you're rotating your trunk, keeping your hips straight, but you're rotating your trunk, you jump onto the show, twisting, twisting, anytime. You know, like in crossfit, they'll do a kettle bell swing, OK? But it's basically sagittal because you have the Kettlebell here, you swing it straight up, fluxion extension.

Eric: 13:14 But we don't do it that way. We move it, we rotated. OK. We do different swings. And so transverses is incorporated in all our functional workouts. We want that one in there because that's when you utilize basically in all human movement. That's how we're trying to do is recreate what you do as a human in movement. Your Day to day Sagittal, you squat to sit down. OK? Fluxion extension, right? You pick something up. Fluxion extension. That's a sagittal. OK. You turn to grab something transverse. OK. So we're going to strengthen those planes. So we don't have injuries. Think that's very clear to me because you sit down at a desk most of, I guess. Yeah. Yeah. Well, I mean, I would say probably eighty percent of the time I'm at a desk. Yeah. OK. And so what we'd call that is a repetitive movement syndrome. RMS. All right? You're doing probably the same movement every day.

Eric: 14:12 OK? So as an adult, you're, your shoulders are hunched, juicy over. OK. And so you're, uh, you're in that one position a lot, you're typing on your computer, you're probably on your phone. So those are your movements. Maybe what, six, seven, eight hours a day, you may get up to go to lunch and they walk. You may bend over, you sit down. That's all sagittal do twist to pet the dog transverse. Now, if you ran side to side as you had the dog, then what do we got? Frontal. Lateral, right?

Chad: 14:46 So that makes sense to me. So as I progressed through, I'm adding these different types of movement, am I still going to be able to do that at home with little to no equipment?

Eric: 14:55 Yes. So we're, we're going to give you these movements. I may have you buy a Bosu Ball, OK? And, and a kettle bell and maybe a sandbag. But see, the thing is what we do, we don't. And we will add what we call a load stress to function movement. Right now what you're doing, sagittal movement, you're not getting a load stress. We're not adding any weight when I added your load to as a stressor, OK? We don't add loads like I crossfit and other themes that 200 pound barbell over your over your spine. I mean, how are you going to do a transverse rotation with that? OK. And so that's why you stay sagittal, abandoned flags where you have the proper equipment and that's, it's the same stuff that we, w that we have in the gym.

Chad: 15:46 It's not expensive. Nope. Not going to take a lot of room in my house. I don't want to buy any equipment that's gonna take up square footage my house. So that's good to know. That's really great to know. So, um, can you explain to me what our day to day benefits of this type of functional movement?

Eric: 16:05 What we're trying to get you back to? OK. You have kids. The best examples of functional movement are you seeing your kid crawl, you've seen them instantly just go to a run. Naturally they walk, they jump, they swing, and I guarantee you've had your kids on. Monkey bars are the key rings and it's amazing. They can just hang with without any problem at all. And they have all these good body movements. And, and as they grow, it gets, it's good, but then as we get conditioned in our way of life, we become repetitive, I'm movements become the same and we don't get out of that. And so what the functional movement does, it actually gets you back into how we're supposed to move. And we were not hunter gatherers anymore. We don't, I'll have to do is reach out to drive through Ali shop and what happened, but we're not sexually, we don't have movement anymore. And all, all our programs are designed for movement. And that's how we created it.

Chad: 17:12 Yeah, that makes sense. And I just, it's, it's funny that you used that example of the monkey bars because even just recently I jumped, I tried to jump on the monkey bars with my, with my son just a couple of weeks ago and I was blown away at how hard it was. And I'm still, I'm still doing pull ups. I mean, well I haven't since we started this, this program or this workout, but I was doing pause before that. It went with my rock climbing and that kind of stuff. And yet still just that, that movement of going, reaching, reaching, and going from bar to bar, I was so hard.

Eric: 17:48 He, you know, we have the rings out back and we say, hey, go ahead and ring, swing. Well, I can do that because they always remember as a kid, first thing they do, they let go, boom. They're on the ground. They're like, are you kidding me? I used to do this all day long. So are you telling me that, um, I'm going to be a better dad with this. You're going to, you'll be monkey swinging all day long when we get back to that repetitive motion. What really taught me years ago and why we really developed a program and functional movement that's different than others. I hear people on podcasts and I read people there saying, yeah, this is my functional workout. OK? He said, this is what I do. I start with deadlift. OK? So what's that? Sagittal? OK? Then I go into thrusters. He loves thrusters, functional movement.

Eric: 18:37 It is by itself. He goes in at sagittal and then he does burpees. Well, that's sagittal. So tell me what multiplanar functional movement workout did you just do? You stayed in one plane and that's the key that we put together. We developed functional movement in and we programmed it to use all three planes. How did you develop this? Well, basically what? After seeing the members and those who are coaching, just struggling with their biomechanics, doing that same conventional type workout, we basically w we haven't baked fruit free weight room. We said, hey, we're getting away from the seventies and eighties weightlifting. We're done. We took it out, we moved, we got rid of most of it and we just left a little bit because we will talk about isolation a little bit and we totally made it into a functional movement room. Uh, we have seven, eight stations on and just by watching members do the same repetitive movement without any gains and causing some injuries and mainly thinking of aesthetics and not learning about functional movement.

Eric: 19:46 We created our programs and we sat down. We have nasm certified trainers and believe me, these aren't your normal trainers. These are guys who live and breathe by biomechanics. And we sat down and said, hey, let's create totally new type of functional movement programs and that's, and that's, and that's what we've become. And we have four flagship programs basically.

Chad: 20:10 That's great. So, um, you talked about isolation. I think we're going to get there in a second. Yeah. Can you, um, can you talk about. So what about cardio, right? So, so we've, you've got me on some cardio, that kind of stuff. Can you talk to me about where, what place does cardio have in functional movement?

Eric: 20:30 and how he got into cardio with our functional movement is because we, we put together for flagship functional movement programs. OK. We, you know we have zutensity and we have zustrength.

Eric: 20:44 We have zu30 recovery and we have to zu30 shred. The, these are our flagship programs for functional movement and they're working with all three planes of motion with all proper bio mechanics. And the exciting part about it is what we did. We actually with movement, people have it and you do functional movement programming, but we actually programmed to ours with a cardio output. OK. Just wait. You're talking about. And so what we did, we, we knew we need to incorporate some cardio into the functional movement because we need to do it in levels in zones. So like our zoo strength program, we keep you about 65, maybe 75 percent of your cardio output. Because in that program we making you concentrate, really think of your bio mechanics. When you make those movements, you're thinking about them, you're engaging your core, you're engaging your glutes, your hamstrings.

Eric: 21:39 These are all engagement movements I can't have you like when you do your burpees and you'd do some of the other stuff. I've got you. What? 90, 95 percent. OK? So we've got to keep your heart rate down because we want to keep your cognitive because you know when you go into survival mode, your brain, your cognitive is not getting the blood and you just want to get it over with all you can do to get through it. I'll get through it. So you lose all your biomechanics on zoo strength and we do a daily program and, and, and we keep new movements continuously. And then we go into a zoo intensity which now have some sandbags and, and some, uh, medicine balls and we have pull ups, we have range, we have kettle bells, we incorporate the rower. So now we bring your cardio output up.

Eric: 22:29 Still functional movement that a little more cardio output because I'm assuming at that point you've trained your muscle. Yes. How to, how to move on your biomechanics is more effective. And I think why, why we developed a little higher, um, cardio and that is because we want to get a little more vo to OK, a little more lactate, you utilize a little more lactate. And of course we're all about mitochondria efficiency and density. And so we're actually bringing some of that into play. And plus people like to push themselves a little bit. We got to stay with human nature. You like a little, a little bit of push and a little bit of drive. You want to feel that feeling. And so we killed two birds, one stone, that functional movement. And we got some good cardio in there. That's great.

Chad: 23:13 What about, what about, um, isolation or is is not as traditional as it always?  Is it always a bad thing or is there a place for it?

Eric: 23:23 You know, I argue there is a battle out there. There's, you know, there's, there's two camps, [inaudible] camps, did everything, OK? Diet, religion, exercising, everything. There's different camps. So we do have a functional movement camp and we do have a conventional campuses. Hey, it's all about athletic speed, agility, strength, and you're going to get some of that functional movement doing that, but you're really not. You're staying pretty sagittal. OK? Functional Movement says, no, we need to incorporate all this and bring, bring down the isolation. Because remember when we say functional movement alive, people say, OK, multi-joint multi muscle, which is functional, but when you're operating out all three planes, you incorporate all that in any ways because you are using multi joint and muscle, but you're also using all three planes of movement and so isolation.

Eric: 24:17 I'm one of those who say, Hey, if your wife were you on a little bigger guns, I have no problem with that. I, it's a sagittal plane move. OK? Flats flexing extension, it's not going to hurt. All right? And a lot of people say, oh, you can't do anything about functional movement. There is no reason to bring in a little bit of each. There's no reason not to. That's why I have you doing sagittal and I'm a big bodyweight guy. I love bodyweight. I and I and I have built muscle. I have strength in myself and my speed and agility, my stabilizers through that. But I incorporate the planes. I don't need a lot of. I don't use weights. OK. I know I'm not against them, but if you want to. No, I wouldn't recommend big heavy bench press, but if you want to get a tricep Bicep, a little bit of core la more am. I have no problem with isolation and there's a home for it and we have a little section which still some dumbbells and a bench press or [inaudible] because hey, if that's what you'd like to do, I'm not going to tell you to stop. I'm going to give you stink eye, but I'm not going to tell you to stop. No, I don't do that. So here's another part that I think is fascinating when you talk about this stuff and you and you really talk a lot about the mind body connection. Yes.

Eric: 25:35 Tell me about this. What, what do you mean when you talk about not only are we exercising our but our bodies, but we're exercising our brains through these functional movements. Yeah, that's the exciting part about our program. We have different pillars and functional movement as one Ketogenesis the other. And then we bring in the brain and the body connection and a lot of people leave that out and we're talking about neurogenesis. OK? And what that is, we are going to create new brain cells, new neurons, neuronal growth, OK? And, and we do that through exercise. And you've heard of exercise and being good for your neurotransmitters. You mean Sarah coerce or Epinephrin and those emotion and mood type of neurotransmitters. It does help that good. They've done studies against exercise versus a antidepressants and they have success with that. All right, but we're going a little deeper into neurogenesis. We're going to create new brain cells.

Chad: 26:45 I don't need anybody to tell me I don't need science, I don't need studies when I walk away from a workout, I am happier. And it's that is, that can't be argued in my opinion. So I totally am on board with this discussion. I just want to know how this specifically helps us, uh, fill a little bit more of that

Eric: 27:06 because here's what happens when you exercise. What we're trying to do. There's what we call neurotrophic factors besides neuro-transmitters. OK? This is what the one big neurotropic that I'll talk about lightly here is the bed and f brain-derived neurotrophic factor. OK? So this is one of the pillars of our program. Um, the study I just read, I read lots of studies over turn, turn 300 studies on bd and F, OK? And so through exercise even acute or regular exercise program, OK, you can actually produce this big significant increase in your bed and F OK, beating travels to the brain. OK? This is where you actually get new brain neuron growth of new brain cells. Just 10 years ago, Chad a [inaudible], scientists finally broke through and did a study of participants exercising for three months. OK? And so what they did, they went through the program.

Eric: 28:12 They did an Mri of the brain, they sliced all the pictures and the actually couldn't believe what they saw because everybody says you do not grow new brain cells. They die. And here I am, 61 years old. And all I can say is I've been told that my brain cells will you. Once you hit adulthood, you do not create new brain neurons. You're done. You have what you got. So if you drink alcohol, what have you been told? All your life kills brain cells. So it kills your brain cells. So even up to just 2007, everybody believe you cannot create new brain neurons. All right? He did the test. Three weeks they got an increase. Thirty percent of their capillary growth, which would feed neuron growth. And they were shocked. They couldn't believe it. First Time on a human that they could have shown that that bed and actually created neurons.

Eric: 29:06 I mean, that's exciting. I mean, it's, it's, it's fantastic here. I'm 61 thing and I'm just done. I'm getting dumber by the day. I can't progress at all. And so what we did, we said, hey, this is something that's just. I mean it's, it's unbelievable. So we went into deep studies. I have, you know, if you've seen, you've seen all my, all my files and we now incorporated, we really excited about the pdf because think about it, when you exercise, say you're stealing your biceps, right? You're doing your same movement, repetitive. OK, same thing I did as a triathlon, I biked, I swam, I ran. OK? Same repetitive motion you keep doing. That becomes automatic, right? So why would you knew new brain neurons created? OK to do that? Right? So we do in our programming, we're excited because we're creating movement, but we're changing our movement patterns daily because when you get new movement, the brain says, oh Whoa, whoa, motor neurons. Wait a minute, we're not used to this movement. OK? So now it's gonna re it's going to construct new because you're giving it new movement. So you. So eventually it'll become automatic. But we keep giving you new movement where changing your, your movement patterns continuously, and that's the important part of our program is programming.

Chad: 30:29 Is this the same thing that, um, you hear a lot that has kinda been a buzzword for a while called muscle memorization or, or avoiding muscle memorization.

Eric: 30:38 Yes. Yeah. So same thing. OK. Yeah. And, and, and we're excited because it's taking it a step further and stopped doing the same repetitive motions and the same movements and there's good functional movement programs out there. But if you're doing the same theme and nothing's changed and even daily that we deal with changing all your planes of motion, we're mixing it up and creating new ones because we want your brain constantly challenged and we're building. I mean, you're getting that, that neuron growth and it's going to make you feel better and it's in your hippocampus region and that's your learning region and your memory region, etc.

Chad: 31:17 Yeah. I've heard this. I've heard a similar conversation based around rock climbing where are prettY familiar with the rock climbing world. My wife rock climbs a lot and talking about this smart exercise where when you're rock climbing, you really have to think about your next movement and it's different. It could be different than any movement you've ever made before because you have to turn your body in some way to get that other hold or to, to, to spend this.

Eric: 31:42 So when you're, when you're rock clImbing, but they. Ok, you are going to pull a tremendous amount of pulley and you're pushing with you. I'm not a rock climber, so I assume you push with your feet, right? It does most of it on your feet. And hang on. The

Chad: 31:59 more you can use your legs and less of your arms. I mean, finger strength is huge, right? Um, but you actually, technique wise, you should be trying to climb with your arms straight, meaning you're pushing your hips into the wall and you're pulling your shoulders away from the wall because you can, you can get much more out of your arms if you're keeping them straight rather than this idea that most people have when they first try it. Yes. Yeah. So that's, I mean that's a little bit of technique, but you're, you're moving in your, your extending in contracting and twisting and all that kind of stuff in a different way. Every single time you get on the wall are incorporating all three planes

Eric: 32:40 of movement and the stronger you get in those three planes, the better rock climber. You know, when a rock climber said, hey, I'm going to go out and just work pull ups, pull ups, pull ups because they think they're just pull, pull, pull or

Chad: 32:55 no, I mean a finger strength obviously. Yeah. You came fingerboards pull-ups on fingerboards and strap weights to themselves and didn't do no fingertip pull ups. That kind of stuff that, that does help, but definitely functional movement. so they're using things like yoga. Um, they're using things like insanity, uh, those types of things that get you on all three planes so that you can, you're ready for those moves when you approach it.

Eric: 33:21 Maybe that's why you guys, it's always these rock climbers and american ninja that I've actually done all these rock climbers that ended up just doing fantastic. And it's got to be. I mean cause they're moving side to side and they're doing saggital transverse. You're strong. So. well that's good. That's good training for you. You've done an incredible job at explaining this. This is, I hope I wanted to go deeper but exciting. You know, I got to go. I always have to go deep somewhere, but in the bed, not all of us are created equally genetically. So course I had to dig in to see if I had this, what they call the rs [inaudible] gene, ok, that's a snip and if you have that then you have a polymorphism toward bad enough, you don't produce a lot of it. and I was really happy to say mine was normal.

Eric: 34:17 So good. They did a test in 2017 or just read a study. They did a thousand alzheimer's patients. one third of them had that gene and that polymorphism and that they were low supply of bd. Enough interest in a third of them. So that's how important this enough factor is. And there's other ones. There's other neurotrophic factors, but the science is just beginning in it and there's not a lot of studies going on and I'm following them, you know, weekly actually. So yeah. And there's some different camps out there that say different things, but uh, overall. Fantastic.

Chad: 34:55 Anything else you want to, where you want to pull out on functional movement.

Eric: 34:59 Now I, i'M, I'm just excited because now that I'm moving into those phases that now I can really concentrate on your brain and body connection and that's really about what I coach and our programs and how we design them. They're not willy nilly or they're actually a lot of thought into include all those planes of the three planes of movement. Keep them different. Movement patterns. Keep your brain constantly being active and exercise by those new neurons having to fire because you're doing something different and that's, that's what it's. And if I can make you healthier, happier, live longer, smarter in. Keep your brain cells alive. That's what I'm about. And aesthetics. If you want the guns for the wife,

Chad: 35:49 That's great. So if we could, if it's ok. If we could just talk a little bit about where I'm going to go with my, with my exercises that I'm doing three, three times a week. Um, I'm, I'm loving the exercises, however I'm getting a little bored of them. So I would love to just get a little insight for what you're going to create for me in the future and when that will come about in my, in my life.

Eric: 36:09 I'm going to test you and I just want, you know, let you go at this, you know, some, some body workouts and body weight workouts. and now we're going to take you into more of the three planes completely. So I'm going to give you a list of a few things you can pick up, you know, at the, um, uh, sporting goods and we're going to start giving you probably about three to five different workouts who lead functional movement. so I'm excited because you're going to like these and, and a video come with it. Basically will explain the movements to you, but more than just explain how to do the movements, but why you're doing the movements. And so what we're going to incorporate a lot of new workouts for you and you're gonna be excited about these movements in the rock climber. I, I really believe your glutes, your homies, uh, that keeps your, um, your, what we call posterior chain. I'm sure that's strong and I'm sure more than anything we kind of skipped over is we really want deep core and that's what we're about. Your core out to. Your peripheral is everything and you're going to get a lot of core, deep core exercise. That was fantastic.

Chad: 37:22 Thank you so much. I'm missing things, but. No, no, this is great. Thank you so much for all of this information. This has been awesome.

Eric: 37:28 All right, well, well, well thanks Chad and I think you're doing a great job.

Chad: 37:31 Thank you. Well, uh, I want to thank eric for biohacking with us today and I want to thank you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and ketosis, be sure to check out biofitcoaching.com or biofit coaching on facebook. And until next time, stay keto.