E21 How to HIIT It in Ketosis: The High Intensity Episode

So on this last Sunday Supp a question was asked about High Intensity Interval Training. Eric briefly answered the question but felt like there was a lot more that could be discussed on the ins and outs of HIIT workouts. Chad took it one step further by challenging Eric to have this episode discussion while completing a HIIT workout himself. So tune in for some intense discussion during an intense workout (and pay no attention to Eric's heavy breathing...unless you're into that kind of thing, no judgment).

Perceived Effort vs Actual Effort

Where do you get that first 5-10 seconds of energy burst from?

Don't judge your workout before it starts.

What's going on in your body during a HIIT workout?

Heart rate max is great, but heart rate DROP is where it's really at.

What difference does ketosis make on HIIT training?

The importance of muscle adaptation.

How to properly measure a heart rate drop.

How to effectively design a HIIT program at home.

Looking to add some high intensity to your routine? Then the guys have you covered as they talk about the importance of this style of training and what it does for your body, especially in ketosis. It's all about that beta, and it turns out ketones are a fantastic complement to HIIT training!

Want to watch Eric's HIIT workout? You can check out the behind the scenes look on this episode at https://youtu.be/CO0aH8Rrpmc.

If you have any questions on this episode (or any questions in general) don't hesitate to reach out to us at bioteam@biofitcoaching.com.

If you're interested in starting your own journey, you can find out more information at www.biofitcoaching.com or on Facebook at www.facebook.com/becomebiofit.

Transcript:

Eric: 00:00 And I usually have a really good job, but I know with the podcast, my nerves and everything else, but it's key. I look at more of the drop then I do your Max. I'll get you there, but I want to see that drop.

Chad: 00:13 Yeah. Everybody wants to talk about the Max and Brag about the Max. I got it at a hundred and eight for a minute. And who cares? What did you drop?

Chad: 00:23 They say a Journey begins in a single step, or in my case, one less piece of bread.

Chad: 00:32 My name is Chad and I'm 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 parent. I hope you'll join me on a path that leads to optimal fitness as we live our lives in ketosis. This is the life in Ketosis podcast, biohackers guide to optimal body performance.

Chad: 01:06 Hello everyone. My name is Chad and this is episode 20, one of my quest to achieving optimal body performance with the man that can get me there. The biohacker himself. Mr Eric Bischoff 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 just as a reminder, the first five episodes of this podcast are foundational episodes. So if you haven't listened to those first five episodes, we encourage you to hit stop now. Pause on this one. Go back, get your foundation from those first five episodes and come back and join us here. And this week is an interesting week. We've come up with a little bit of a, a concept here. Uh, you know, it's up to this point, it's been a lot of talk on the podcast. A Eric talks himself up a lot.

Eric: 02:03 I'm forced into this. Hey, for

Chad: 02:07 those of you listening and, and, um, we're, we're, we're also recording this and hopefully it will go up on a youtube channel and that's why we wanted to do it in this format. But we have eric on the bike today during the podcast and we will, last Sunday we did a podcast on hit training and we want it to go so deep into what happens with the body on a molecular level and, and, uh, and how it interacts with Keto and all that kind of stuff. And it was a short Sunday sub. So we said let's do a longer episode and let's actually show a hit training and, uh, and talk about it and talk about what our body's going through through the, through the different stages of the hit training and why we do certain things and that kind of stuff. So hopefully, hopefully the breathing's not too loud and the bike's not too loud for the audience, but I think be really interesting

Chad: 03:00 to see what happens for Eric and have him talk about what's happening with his, with his body as he goes through this hit training. So he's done a little bit of a warm up, a little tiny bit of sweat sweating.

Eric: 03:15 And I really try not to breathe hard, but I'm not going to. I've got a good hit workout here. Uh, and a lot of my bio fitters know and those that are out there that listen to podcasts, I'm a big fan of hit high intensity interval workouts. OK. I think you get big bang for your buck. So what we're gonna talk about today as I'll try to talk through this and not keep heavy breathing going on. Chad gave me all the rules before he told me don't chew gum, but I'm chewing gum. I have to chew gum when he told me not to listen to music.

Eric: 03:46 So it's going to be tough doing some hits without music because I, I'm music base. I've got to have that. But anyway, we're going to talk a little bit about heart rate today. You know, that perceived effort versus I'm being a heart monitored. OK? With that heart monitor on, I think it keeps you more accountable. I think keeps you more engaged. You'll be able to connect with it and it's not like keeping score, but in a way I really want to know what your heart's doing. I want to know how high you getting your Max on your intensity. And we're really looking about the drop, which we'll talk about the drops. OK, heart rate recovery. All right. And so we're going to talk about your energy pathways in between some of my rides. I have a complete workout, but they said I can't do it because basically I will be his breathing so hard. I won't be able to talk. Kind of breathing the heart already.

Eric: 04:32 All right. And I know those out there that can't see me and listened to the podcast. I'll do the best I can. And so we'll keep the ride's a little short. We have a timer here. I'm writing a course that I ride on the racial mate. It's St George Ironman course. So it's pretty flat. The first part of my ramen. Keep it flat. So we'll go through that and then we'll talk about the energy pathways. OK, so the first one I'm going to do as we talk, I'm just going to warm up and the time we're in a hit. All right. We're trying to incorporate, of course, your vo to get warmed up. All right. We're not doing any lactate on this one. We're going to stay in the energy pathway basically warming up your new Mitochondria. OK? We've talked about before. So in the Mitochondria pathway.

Eric: 05:13 Let's back up a little. We've got these three pathways that we've talked about before. You remember him or kind of first energy cost to listen. First Energy pathway pathway is the Phospho Creatine, alright? That's in your cytoplasm. In the cell were not in the Mitochondria. OK? We're getting that energy that's already there. It's there as atp and we have something in there called creotine. When you do quick movements like boom, boom, like that, or five seconds, 10 seconds sprint. And guess what you're calling on the Phospho creatine. That's always there. It doesn't take oxygen, doesn't take glucose. That does ATP and ATP. They are to be used but only five or 10 seconds. <Unk>. OK? So lot of times when you start like, I'm 80 five now I'm warm, I'm warming up, all right? But I'm still in my mitochondria energy pathway. I'm probably burning ketones because I'm, I'm keto. Alright? And I'm doing a little bit of glucose now. A lot of dietary glucose because I didn't have too many carbs in me. All right, but I do have some glycogen that's stored in the cytoplasm. OK.

Chad: 06:19 Hey friends, this is Chad. Sorry for the interruption. We've actually had a lot of people reach out to us and ask us where they can get ahold of us or where they can find out more about biofit coaching. There's a few places where you can find this. The first is our very own website, biofitcoaching.com. Second is facebook. If you just search biofit coaching on facebook, you'll find us there. Thirdly, Instagram @biofitcoaching. We share a lot of keto tips and pictures and recipes and stuff on instagram and facebook, and finally this specific podcast is very visual and if you want to see eric depleting all of his resources on the trainer, you can go to our youtube channel. If you just go to Youtube, search, Biofiit coaching, but even easier, we've actually put all the links in the show notes for you, so just click on the artwork or scroll down depending on where you listen to your podcasts. And all of the links for these destinations are there in the, in the description for you now, back to the show. I know you usually don't. I usually don't test in the morning. But did you test this morning?

Eric: 07:26 I was actually very high in the morning and my blood sugar was running about 72 this morning. I did have a little fat, little avocado oil, almond butter, and having caffeine caffeine. So anyway, I could lie and say nine anyway. All right. All right. So go ahead.

Chad: 07:51 So, um, as, as you're getting going here, you're about eighty eight percent, um, at what point do the ketones kick in and you're burning ketones or is that, is that how it always burning ketones

Eric: 08:05 in? Part of. And part of the science of it is the goal of intensity, high intensity is to be able to get at a higher intensity level, higher vol to OK is my goal is to say, hey, at the lower intensity he burns. That can get a bunch of glucose. OK. And that standard because in that Mitochondria you have to have oxygen. OK. CanNot burn without oxygen. So that's a slower intensity, but when I'm out and been working really hard, this is to say, Hey, I can push my intensity up and those who are trained to say, Hey, maybe we could incorporate some of those ketones at a higher intensity, not relying on the cytoplasm the cycle. So lactate. OK. So I'm gonna I'm gonna. Go ahead and go into lactate and what? I'll try to talk during it because right now I'm at eighty nine percent. I'm pushing on a pretty good little hill here. All right, so

Chad: 09:04 I want to talk just a minute about motivation because you and I were having a conversation a couple of days ago might have been on the podcast or may not have, but we were kind of reminiscing or, or talking about motivation and how you feel when you work out. And I thought it was, it was interesting to have that conversation talking about are you going to have a good workout today or not? Right. And there's really, for you and I, and I'm assuming for a lot of people there's really no other way to tell. We could wake up early in the morning and feel great and get out there and just have the most painful workout ever, or we can wake up and feel like crap and not wanting to do anything and 10, five to 10 minutes into the workout. It's the best workout of your life and you feel incredible. And so I just think it's interesting to not pre, uh, you know, having that conversation. Don't prejudge the workout before you get out there before you get working and just, it's, it's just a little bit like life. You don't know what's going to come your way, but you've got to have coping skills. You gotta have the ability to figure out, you know, if, if I don't, if I'm not feeling good, I'm still gonna push through [inaudible] [inaudible] a year at about eight minutes, eh? So I'm going see here. So talk about what's going on.

Eric: 10:33 I wanted a one minute interval, but I think we went longer, but I am the one of three. Here's what happened when I first took off, kind of easy, but I jumped right to 90. So now that creatine phosphate, we talked about five, 10, 15, 20 seconds is all I'm going to get out of that because remember in the Cytoplasm, trying to visualize that you have stored energy, ATP, and you have creating, you had like three, four, five times a team because when that atp gets used by that muscle contraction, it's going to take a phosphate from the creative to make atp. So you trying to get better at recycling there, but it's really hard to get arrested to get you to recycle. So after nine years, so I tapped into lactate, right? That's anaerobic glycolysis. All right. That means we have glucose coming in to the shell.

Eric: 11:33 Then it merge the pay. Ruby, ruby can do two things, a little more than two things, but one it can go into Acetylcholine, then go into the Mitochondria to be used as energy, OK? Through the Kreb cycle into the electron transport chain to give you that ATP. Since I'm in lactate, when oxygen, maybe I sound like it, but it to go to lactate, so probably really will convert. So what that does, that gives me two ATP, but if I went into the Mitochondria, remember we talked before, that gives me 30 something ATP. All right, so what's bigger bang for your buck? The Mitochondria. But what happens when I went lactate, obviously I can't run on that very long because your body's that's to atp, but what we have, we had that Cori cycle and why I teach hit just because I want that Bot to get to to get stronger, push more oxygen.

Eric: 12:26 I want more stroke volume coming from the heart to push that oxygen to the muscle cells, but also I want that cori cycle to get really efficient. What that means, soon as I hit that, I feel a little burn in my legs. That's hydrogen ions. OK? That's a druid. I'm going back to what is going to do chat. It will run those out there. As you may know, it'll shove it to the liver. It Will Cori Cycle, which means the liver says, Hey, bring that to me. The lactate. I'm going to reverse the order. Go from lactate through Gluconeogenesis and then back to glucose to the muscle itself, but the liver has to give up some energy to do that. It'll get up like six ATP, but I get to, I get the glucose coming back into the cell to produce, to OK atp. So if you do that many times, OK, you'll get up to that 30 that you get in the Mitochondria. So that's the key is becoming your lactate threshold, trying to get more efficient so I can hold that high intensity longer. OK. So those are the pathways we've been bouncing through.

Chad: 13:31 OK, my friends, I just want to interrupt here really quick. I want to make sure that the points that Eric's making here are clear because they're very beneficial. However, he was on the bike, his heart rate was over a hundred percent and he got a little long winded and really sciencey. So I basically want to spell it out for you really quick. So what he was talking about right here is going through the three energy pathways we all use for energy. It uses the first two pathways with, which is Phospho creatine. And the lactate pathway, we don't use oxygen in these pathways. They are used for short bursts of energy output. We do hit training to increase our heart strength, increased lung capacity, get more blood to the muscle, burn more calories, raise metabolic rates throughout the day to burn more fat. Basically it keeps working even when you're not. This is the biggest bang for your buck. Less time, more results. Now, back to the show. So a couple of things here. We want to remind people that were watching the drop and your drop is a little bit slower right now because you're talking cars, you're talking and you're, you know, we're running a camera and all of that kind of stuff. And so we can be pretty transparent about that. You're not going to drop his fast. What's your normal drop or what are you looking for to drop you freeze.

Eric: 14:52 And this is how I train. We wanted in one minute. OK? Will I in those who I coach, I get them through these workouts and I change them up. We'll do 30 seconds, 60 seconds, two minute, three minute intervals. OK? And I'll just your drops. All right, well we're looking for is to get that you freeze. Just just phrase, don't move your head. I've coached last three years, probably over 5,000 heart rate workouts with people and I've staring at 25, 30 a hundred a week looking at their drops. I've done excel sheets where I know I could pick you out if you're in my, my truck. I know where you're going to drop, where you should drop. All right. I usually hit blue and that's 60 to 69 percent, but I really got to quit talking and I got a freeze and we want to get to green.

Eric: 15:40 OK. And that 70 to 80, 79 and then. Yup. Right. So I am green but I'm talking about a few minutes. Yeah, it's been a few minutes but no, I'm not really. One minute I should go blue. OK. All right. And so, so what happens, I'm going to go again real quick check and talk. But obviously I had been shut down. What? A couple of minutes talking. My heart rate hasn't really recovered rest, but in my phospho creatine. Then a few minutes I can regenerate some of that ATP [inaudible]. They're all right, but then I'm a jump right back into lactate. OK, that's anaerobic glycolysis. OK. All right, so I'm going to do a 30 second

Chad: 16:23 as he's doing this. I'm going to talk about, we, we, last week we got together at a timer 30, 1330, so at 14 you're good. So about a week ago we got together and we were, I was working with Eric to program some of our hit trainings for bio fit clients and we were doing this exact thing where we would go through the workout. The workout ended up being about 10 minutes long and uh, then we would lay on the ground perfectly still and measure our drop and then we would take the average drop once we did that. I mean we were going through your 30 seconds  

Chad: 17:05 Yeah. So anyway, so we were, we did these trainings and we were programming for the bio fitters, a years worth of programs. So we were doing a bunch of, um, immediately after doing the, the training, we would lay on the ground perfectly still and monitor our drop and taking an average, I mean it got a little more difficult towards the end of the day because we were super tired and our hearts were screaming at us. Um, you know, we wouldn't regularly do that, but it was really interesting to measure those drops and I, I really suggest anybody that's playing around with hit or doing it seriously to really measure those drops and watch your progress. This is, we talked a couple of weeks about go about on the podcast about progress and measuring your progress. Measuring the drop in a hit training is a great way to measure your progress is as an athlete, as a, as a health measure. All of that candidate

Eric: 17:58 stop cardiologists doing cardio rehab. It's a big push on the drop and I usually have a really good job, but I know with the podcast, my nerves and everything else. But that's key. I look more of the drop. I'll get you there.

Chad: 18:17 Yeah. Everybody wants to talk about the Max and Brag about the Max. I got it. I was at [inaudible] for a minute and who cares? What did you drop?

Eric: 18:26 Why did you drop your resting heart rate also is a good indicator of how strong your heart is. So as you get in better shape, more cardio, your resting heart rate's going to drop to 60 seventies, high average and I used to be really low. I mean the high forties. Now I resting when I wake up in the morning, I do my blood pressure down to do my heart rate, get my recipe, and a few years ago I was in the high thirties but I don't know what's changing a guess. I still push it a little bit, but that's a big concern guys is pay attention to that.

Chad: 19:03 Yeah. Can you talk about. I'm curious and maybe this is a tangent, but that's all right. I'm, I'm curious to talk to who you're talking about. Do you monitor your heart during an actual event, like a race?

Eric: 19:14 Oh, absolutely. Absolutely. I rate by my heart rate cause then I know where I am to be OK if I. If I'm in a triathlon just to say the water, I don't wear my heart rate. You're come out little hot. Depends on how hard you push it on the bike. If I'm in a sprint, which is a short distance try, I have to be writing at 95, 96 percent high re OK. I watch it. I get there, I lock in. I don't get tempted by guys coming by me and say, Hey, I'm passing you. I don't take, don't take the bait. I sometimes I do make mistake, but anyway, your ego gets in the way a little bit, but as you get older your ego starts going like this. All right. But anyway, I get on it and I go and I hold that heart rate and then I keep accountable. You're not the hills and down the hills in racing lot people just give it up on the downhill. I hold my heart rate how much I spend out. If it's really steep, how spinner I hold my heart rate all the way through the ride. Then when I get off, if it's a five year [inaudible], I got to hold a hundred percent of my heartbeat going full bore.

Chad: 20:17 Let me ask you this. So you need to get back in. You've been out for about three minutes. Um, so my question is, what would be different if your body was not in Ketosis right now?

Eric: 20:29 Since we're in high intensity, what we're doing, where we're in the lactate threshold, That's glucose base is you're taking from your glycogen that's stored in that muscle tissue. If you get to, to play to a member of on Cori Cycle, that's all glucose. Your liver will kick out some glucose to. OK, but since we're depleting the lactate, how can I clawed my muscles? Right? Remember this, this a glycogen here won't say, Hey, calf muscle, take it. I don't need all of it. Stays in the muscle, in the muscle cell, doesn't share the liver, shares the glycogen. So basically on a high intensity, I am trying to get my body to say, hey, at the higher level I want Beta hydroxybutyrate molecule keto to actually take some of that load because later when you keep going, like back in three minutes, even up to three, you start with no choice of yours, you start going into the Mitochondria because you can't keep that kick going unless you become a superman. You can just go lactate forever, like Lance Armstrong or somebody like that

Chad: 21:34 experience physically outside of the science that's happening inside your body. keto with ketones in, without ketones. What are you experiencing with

Eric: 21:43 [inaudible]? I have more power. OK? And I do it through power wattage. That's how I tested. I tested on khaki my times, I might [inaudible] OK? So I believe through hard training, through intense training, I can bring in a better fuel source into Mitochondria, which is Beta hydroxy been a molecule which is going to give any more ATP than a glucose or just regular fatty acid. OK? Remember when it hits that electron transport chain creates way more energy, less free radicals, less damage. OK? So that's the benefit of powering. And then when I back off, I'm burning ketones right now. OK? Because the heart rate dropping. All right? So the key is the better phosphocreatine I, we rip right through that. OK? And we ended up in the Mitochondria if I keep writing longer, OK? But one good thing we need to realize what's powerful about this is when you're running out of ATP and let's say you're in the Mitochondria and you just producing a lot of ADP, OK?

Eric: 22:42 Cause that's what ATP, when you use the energy becomes ADP. I don't wanna go too deep here, but what's neat about it is when that adp gets to play becomes amp. I don't go to out, but when a mps there, and you might have condrey electrotransport chain it, hey, it gives a signal to amp kay and Kay says, hey, bring me more energy substrates into the cell. Bring me more glucose. Or if you're really fat efficient, or can you tell him, you could say, hey, bring me more ketones. All right? So it's pulling. And then besides that, it'll actually what we call Mitochondria biogenesis. It'll signal because deprivations taking place, it'll say, hey, let's get some more mitochondria produced. So in that Shell you could have hundreds of mitochondria up to a thousand. You're going to get more mitochondria. That's your powerhouse. That's what produces the ATP.

Eric: 23:34 That's what gives you the contraction. That's what gives you your power. OK? So that's why I wanted to do this high intensity type of podcast, or a video is just say, Hey, serious, you do it properly, you train properly, you incorporate this, you're going to get more [inaudible], which is oxygen. You're going to push it to your muscle cells, brain cells, neurons, whatever. OK, you're gonna increase your lactate threshold, which means you can go longer. Just burning that lactate. That's right. In the south side is all right there. That's certainly anaerobic glycolysis. And then when you need, you're gonna go, you can actually spare that glycogen and use some of your Mitochondria. That's your ketones in some fatty acids and glucose to ask, right? Where are we going from here? All right. So what I'm gonna do, I'm gonna go ahead. And uh, I didn't quite make the hills here, so I'm gonna I'm gonna ride a hill for 60 seconds and then what I'm going to do, since I'm writing a pretty good hill, I'm going to be really pushing the quads here. OK? So I'm going to get a good burn obviously. And I met what I'm in green now, who I just pushed up to orange. OK. So I'm going to go through this. I do have some foster creating, jump into lactate and then we'll see how my hydrogen ions clear right afterwards. All right,

Chad: 24:53 so those of you, those of you, those of you listening, we may or may not. I mean, just, if, if the audio skips, that just means it's too loud with the bike going at full speed and we didn't want to break your eardrums. So, uh, if, if it jumps or skips or whatever, just know that that's what's happening. We didn't want to break your drums. And how long are you going with this? Can you, can you talk a minute why? And tell us why you, um, right now talk now at a hundred and two percent, two percent. Um, can you tell us why you choose to use cycling? Um, uh, t for your hit training for the most part. I know you do some other stuff too, but uh, w why is cycling a good, a good hit? A training mechanism I guess for lack of a better

Eric: 25:44 thought. Number one is my knees replaced both these five years ago. So it really keeps me straight out on a run interval, have really hurt the knees, kicks a lot of pressure off my knees and I really like because I still do run, but I like the cross training from my bike and I feel like I got a really good solid workout from it and I can push myself a little more then they'll younger days I could really push the five ks and that. But once I get to a certain pain threshold, I guess I just started backing down. I used to have on the pink Gabriel dip and that's why I asked you a lot of high intensity stamina, muscle type workouts, body weight. Which we're excited about because for firefighters designed a fantastic body weight challenge, high intensity workouts coming out this week, right? Four rounds, Heart Rate Monitor on, I'm going to take a lactase and I'm going to take your muscles into hard stamina, strength twice, and you're going to deplete it and we're going to monitor it. The drops, same thing. I do a lot of that. You've heard I've done the ring. A pain few people have picked me up on my challenge. Didn't challenge it, but they asked about it. They won't see. That would be my time. And so as far around and it's a tough workout. Nobody's done it yet right now. Nobody's done it. Yeah. You squash me. Know I'd be fine waiting for him.

Chad: 27:28 We've talked, we've talked some deep science. Um, we've talked a little bit about the mechanics of a, of a hit training. Can you talk for people at home especially, I mean your bio fitters, it's programmed for them and you're tracking them and that kind of stuff. Can you talk about, we have a lot, obviously we have a ton of listeners that are not biofitters. Can you talk about how they can program a hit training for themselves and track it and track progress and that kind of stuff?

Eric: 27:54 Yeah, and I recommend it. If you don't have a coach, you've got to do on your own. You got to design a workout where you gotta keep your intervals short and you can't do it too long because remember lactate after three minutes, some guys can really push it all right? But so I always stay between 30 seconds up to two to three minute type intervals. OK. And I always do like my next set, we're not going to get to my next day. I dropped the recovery to 45 seconds. OK. Was you mean after you hit a 60 second hit? And I'm bringing in 145 second you freeze. You barely have enough time to clear those hydrogen ions. That's the burn. Get those cleared out. I get that Latte to the liver so he gets the Cori cycle going and so stay in between that range. Some people like a two minute rest, a three minute rest.

Eric: 28:43 I've seen even elites will go with a three minute recovery and I've done that where I'll do a three minute head and take a two minute recovery, but for some reason I don't know. I'm always pushing the drop person that recovery shorter because remember everything we do in training racing, we talked about adaptation. If your muscles had never been there before and has never done it at that intensity or that strength, guess why? The brain will shut it down and that's why I've had those who'd done a sparking and know when my ball fitters. He trained on asphalt, trained on hard trail, went down to it. Guess what was in sand. I wasn't training him. Then if you're running into deep grass, if we can find sand, we're going to train your calves to be able to take that Sam racing. I duplicate exactly what my muscles are going to be faced with and then I incorporated that.

Eric: 29:38 My workout. I'll about adaptation trainer at a gym. Exactly. In fact, this bike is the one to use for training, but the one I use for racing, I'll actually gets odd. I'll put that on the trainer because the seat position is different. The post is different. My lean is different. I want adaptation to everyone. These muscle fibers to be in tune with that by not extreme. So as if people are doing this at home, their programming, their own hip training's there, they're measuring their heart drops. They're going hard for a minute to a minute or minute to three minutes and then they're, they're recovering.

Chad: 30:20 What should they be tracking? They should be watching their heart rate and tracking how long it takes to get back down to like 75 percent or below. So keep a one minute drop or two minute drop is what I like to stay with it.

Eric: 30:34 But make sure you phrase, I've been talking, I'm still at 75 percent. Move on in your head. You watch him. I train for thousands of heart rate's high coffee. They move their head, boom comes up. So basically you really want to just freeze. Take deep breaths, get the heart rate down because remember, even cardiologists now run you up on a treadmill and see, OK, let's see what your drop under a hundred and five minutes under a hundred and three minutes we're doing the one minute drop and two minute drop if you don't want. OK? So very key and try to hit your Max. Keep track of your match. That 60 second I hit one or two high. That's pretty much close one are three maybe. And all my other workouts are real close to my Max. Your Max, sometimes you'll get weaker. Why? Cause you're getting stronger. So things would you rather be able to produce that same power at a lower heart rate or a higher heart rate? Lower highway. More efficient. So I get people say, hey, I can't hit under two. I wish I was maxing out at 90 at that power output, but it is what it is.

Chad: 31:37 Alright my friends. Here's another place that I've got to just interject because I asked Eric this question a couple of different times, but because of the circumstances, once again, being on the bike, having a high heart rate and he was just kind of a little bit all over the place, so I wanted to make sure this point was driven home. How you as a listener can benefit from this conversation in constructing your own hit exercise. So here's what Erik recommends. I tied him down after we recorded the podcast and I made him give me a good explanation of how people can create their own hit exercise regimen that will allow them to track results and progress. So here it is. Do these things. I'll give it to you really quick. You're going to have for two minute intervals within this exercise, within those intervals, one minute is all out pushing as hard as you can on the exercise of your choice.

Chad: 32:34 And the second minute is a resting minute where you're going to track the drop your heart rate. OK? So here's how you do this. Pick your venue, whether it's a cycle, a stair climber, a treadmill you choose, whatever it is you want to do that gets your heart rate going. OK, do this as hard as you can for one minute. Basically what you're trying to do is get your heart, intuit's Max heart rate or zone that could be 90 to a hundred or even over a hundred, but you really want to get that heart going. Do that for 60 seconds. The next, the next 60 seconds stop. Be completely still, as Eric says, even a head movement can throw this exercise or measurement off, so be very, very still and track and record how quickly your heart drops into what zone after 60 seconds, right? So are you coming back down to 60 percent, 75 percent, and keep track of that. So 60 seconds, exercising as hard as you can, getting your heart rate up into its Max zone, and then 60 seconds holding perfectly still tracking that heart rate. Drop repeated four times. You're going to do this one time a week and over a few weeks you will start to record your progress or notice your progress with your heart rate drop. That means your heart is getting stronger, your body's getting more efficient and you're making progress.

Chad: 34:03 I think it's important too that we make the point here that people remember that all of this is relative, so all of these numbers you're talking about are not going to necessarily be applicable to everybody. They're all. I mean, it's going to be different for everyone and so when you don't get discouraged, that's. I think that's the biggest thing. The other day when we were here programming, I'm grabbing these, these hit trainings for the bio fitters. We had a few people in here testing them out to make sure we got different body types, different ages, all of that kind of stuff and it was very interesting to watch the interaction of the heart with those exercises. For like me, I max out at like 95 percent one on, but that was toward the end because you are getting fatigued, you're getting fatigued, and then I also drop.

Chad: 34:54 I dropped fast, so I was about 65 percent after 40 seconds or so, withholding perfectly still, but there were some people in here, there. We're maxing out 100 [inaudible] and they, you know, it took them a full minute to get down to 75 percent out of shape. Now Shit one does Krav Maga and he works really hard at it, but he's not doing that just short, short, short, short, but until you adapt to longer intensity, his heart rate, just jack, but just remember it's relative and it was really important to keep your own, keep track of your own numbers and keep track of what's going on for you. Not worrying about what's going on for your neighbor and that's part of it. Just remain

Eric: 35:38 engaged and accountable to yourself, don't I, I, I coach so many of these and they're all comparing. They're up on the wall and say why they're at 96 and I'm only at 92, but what it does, it does it. It's a motivator because they're all saying, oh, I gotta get up there. So in class I actually, I get more bang for their buck because they're actually really producing and it's times I've said before when they, their heart rate monitors not working for some reason after class and said, hey, you know, I, I really didn't have anything holding me accountable. That's why some do really well on perceived effort. Heart rate, some do better with the heart monitor. Just keeps you accountable.

Chad: 36:17 Talk about that relative level of intensity. Yes, you're right. And that's one nice thing about having a coach is they can help you work through that level of intensity, but if, if you're not working with a coach, you're working by yourself and you're going to go high intensity. How do we find that level? Because I've heard you talk about you have clients that are doing similar things to you where you're just hitting it full bore your program, but you also have clients where their high intensity is

Eric: 36:46 trends and that. That's a very good question. Everybody is scalable to good coach you, you know, how to scale your clients, your athletes. OK. So there's some. I have them actually on a treadmill for 45 minutes at a 72 to 75 percent heart rate. Why? Because they are overweight. They could actually go faster, but what I want to do is engage the mitochondria pathway to say, hey, we're trying to drop weight fatty acids that Jenkin from the adipose tissue converted to ketones Send it to the Mitochondria at that lower intensity and let's burn that and you become more efficient to where you're not bringing much glucose during that intensity, that levels low enough to where you're. You're burning ketones beta-hydroxybutyrate

Chad: 37:28 for you to tell people that aren't being coached by you because that's just a benefit that those people have. You can program for them, but what about the people who don't have that? Is there a way for them to gauge

Eric: 37:39 that intensity in and get your heart rate has been pretty, you know, just you know, lethargic. Not a great word, but let's say you just haven't been moving that much. So what I want you to do is get on the treadmill. All right? Get your heart rate monitor on. That's only where I can work with people that actually get your heart rate monitor on and say, Hey, I'm going to walk two [inaudible]. You may have to give a little inclined to get that at that, at that point or 70 percent and put on something or have good music and enjoy that walk. So what we're going to do, we're going to incorporate more fatty acids and if you're not ketosis, that's fatty acids, you're going to incorporate using your mitochondria memory. We have oxygen. All right, so if you could tell us, we're going to say, hey, let's just burn beta.

Eric: 38:25 They had actually been in molecule. OK, and that's a good starting point and I have people that are really good athlete that I make them do that once a week, just like I do on the bike. I'll just take a nice 75 percent rye and now I'm bringing in some extra key talents and and enjoy my show. Then I'll didn't move up. As you get your start dropping the way a little bit, pick up the intensity a little bit, but remember, until you really fat adapted, you're going to be burning glucose or glycogen. OK? So you're not going to burn in the adipose tissue. Is there a some sort of measurement that they can that they can watch? Maybe it's their drop drop gets better than they can increase the intensity or. Yeah, and even after 72 percent freeze for a minute and see. See how low you go.

Eric: 39:08 You may hit gray. Most zones are the same color. All right? And then just maybe another day. Just pick up the patient a little bit and get to eighty percent OK. And doing a little bit and start seeing how you breathe and how you feel. Cause we're going to increase your vo to your stroke volume. Get more oxygen to that muscle and get it producing more. OK? And that's in this program here, like this complete workout once a week. I mean there's guys I used to do two hits a week. Some people are just, they go to club to do three, four hits a week. I don't recommend it as as a coach, I want recovery. OK, then now working on your endurance ride, your longer rises like I do your two, three hour rides and remember it. The shorter the workout, the higher intensity you can bring down your training time.

Chad: 39:54 Well, this has been. This has been awesome. I realize you've got. You got more of a workout to do, so let's. Let's end this thing, so let's get this thing wrapped up. Thank you so much for biohacking with us today, Eric, 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 in Ketosis, be sure to check out biofitcoaching.com and biofit coaching on facebook. There's a lot of good discussion going on there. Great keto tips from Eric. Also, if you've gotten any value out of this podcast or have learned anything, we encourage you to go to itunes and consider leaving us a rating and a review there. That goes a long way for people who are thinking about listening to the podcast. And finally, if also, if this has helped you at all, um, or entertain you at all, the best compliment you can give us in sharing it with your friends and family that may need this message. And until next time. Stay Keto!