E17 Proper Exercise for A Ketogenic Lifestyle

Living a ketogenic lifestyle is one of the core foundations of optimal fitness, but today the guys want to talk about another crucial tenet of a healthy, happy life: exercise. A keto diet and proper exercise (specifically functional movement) work hand in hand, maximizing the effectiveness of one another. So today's episode is all about moving that body and the whens, hows, and whys of physical activity.

Is there a "right" time of day to workout?

How adaptation is the key to exercise routines.

Just get moving!

What effect does fasting have on Eric's workouts?

Eric tackles the myth of immediate protein synthesis.

How ketosis gives you a continuous supply of energy during training.

Heart rate: the universal measurement!

Today's episode will have you jumping out of your seat to get your sweat on as you live keto by staying active!


Chad: 00:00 And he gave me this look like, are you still.

Eric: 00:03 It wasn't that he said, I really like that. That hurts. I can't do it. I took a class and I was headed sweat, just beating off me to

Chad: 00:15 They say a journey begins in a single step or in my case, one less piece of bread.

Chad: 00:25 My name is Chad and I am your test subjects. 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 you and I to optimal fitness as we live our lives in ketosis. This is the life in Ketosis podcast, biohackers guide to optimal body performance.

Chad: 00:58 Hello everyone. My name is Chad and this is episode 17 of my quest to achieving optimal body performance with the man who can get me there. The biohacker himself. Mr Eric off every episode. I will 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. Just so you know, the first five episodes of this, of this podcast are foundational episodes. That's where we talk about the foundation of keto genetics and fun functional movement. If you haven't listened to those first five episodes, we encourage you to hit stop now. Go back and listen to those episodes and then come back and join us here today. I'm excited because we're going to talk a little bit about workout and how we work it into our ketogenic diet, but first off, how's it going, Eric? Good. How about you? How's the, uh, how's the new year rush going? Busy.

Eric: 01:56 Besides holidays and biofitters, it's been busy. It's pretty hectic, right?

Chad: 02:02 Eric and I were just talking before we turned the mics on about how crazy this time of year is for him as a coach. There's so many people looking to him to get them in shape and to create a new life for themselves in 2018. And I think that's awesome. Obviously you've experienced this over and over again for the years that you've been coaching, but this is the first year I get to witness firsthand this influx and all of these people who are dying to change their lives look quite literally that's a, that's a bad pun.

Eric: 02:33 So the holiday just the temptations are immense for my bio fitters and even everyone, it just, it's a tough season to get through with all the food and the holiday and the dinners and I got to get people through a ketosis all the way through.

Chad: 02:50 Yeah. Not even just existing clients, the new influx of clients that are, that are, that are coming in and

Eric: 02:58 it's amazing. Some are just saying, hey, you know, I almost say, do you want to start this right after the holidays? And they're like, no, I want to start now. And I get all excited. Like, wow, we'll get you through the holidays. But some of those that, you know, scale out, you know, you got that social event with your family then. And then. And I work with them on that. Yeah. I want people to enjoy the holidays to a certain degree.

Chad: 03:19 OK, well this recording was incredibly hard to get on your schedule, so thank you. So thank you so much for taking the time to do this. So obviously. No, I enjoy it. Yeah, that's awesome. So, um, I mentioned it earlier. Let's jump into our topic for this week and we're talking about workout schedules. Um, I know for myself, this is a question that I had for you right off the bat because I was no stranger to the gym. I was no stranger to the workout classes. Um, that kind of stuff when I first started working with you. But one question that I've always had through, through my journey of fitness and health is, is there a better time to work out than others and how often or how you know, what, what should be the, the kind of the schedule. So we're going to talk about all things, scheduling workout and how it affects our ketogenetic lifestyle. Yeah. So talk to me W. I mean, when somebody comes to you, right? Right. When they're starting seeing Eric, when should I work out? How often should I work out? What, where do you start with them in that, in that discussion?

Eric: 04:26 You know, I'm really big on adaptation. OK. I first thing I find out from, from all my clients when I'm talking to them is I to find out what are your needs, your workouts, what are you doing? Where are we losing body fat? You're gaining muscle or you're racing, you're your podium chasing. OK. Or you're in ketosis obviously. OK. So you got health issues, you got family, you know, scheduling, you've got your work schedule. So what I've gotta do is sit down and really spend some time to say, Hey, what are your goals? OK, what is your end game here? You know, it could be a couple of things. Right? And it's like. And so I personally, I, you know, and there's methods out there through, you know, circadian rhythms. You should exercise in the evening or in the morning. There's all this self testing and it's really hard to pinpoint a time cause you've got to work within your schedule and work with what you like mentally what is good for you. But like, if you're racing OK and I'm training you, guess what, your race, that gun goes off at 6:30 AM, guess what? You're going to be adapted at 6:30, that 6:30 AM race, you know, gun, why train at night, you got to adapt your muscles, you're going to adapt mentally to what you're going to encounter. And that's how I train.

Chad: 05:56 So that makes a difference because I can imagine obviously our bodies react to stress in different ways in different atmospheres and all that kind of stuff. And it's really actually impossible to recreate the race atmosphere. Right? So you already have that going against you. So you want to kind of, uh, whittled down all of the variables to as little as possible being different that that day. Right?

Eric: 06:25 Exactly. And you know, I'm a biohacker right? And if I'm racing on grass, if I'm racing on saying if I'm racing on heels and trail or whatever, I adapt my muscle fibers to that course. I've actually gone out with a, might be a little extreme, but I'm on my triathlons.

Chad: 06:43 I don't think anybody's questioning your extreme.

Eric: 06:46 If I go out and count the corners, how many corners there is an erase because you got to slow down and make the turn on your bike and you run. I actually go over the grades so I actually adapt my re my, my training to that course and in even if it's grass, so like I said, whatever it is, I adapt as close as I can because you've got to be adapted to the environment that you're racing or training or whatever and that I believe and those who have coached and I podium finished a lot to where I feel that has given me the edge. Yeah, but if you're not just racing, I need to know what time you get up in the morning and I'm a morning guy. I have done every one my race trainings, all everything. Five am in the morning. No, no, no. I have never trained in the afternoon or evening. I'd never paid their circadian rhythms, visitors, your corners. All testosterone ratio. Cortisol's high in the morning. A lot of those issues you can take in consideration, but a lot of it's mentally what you feel good about in, in how you're training for that because you, what's your time, you like?

Chad: 07:56 I was going to bring that up and I was going to say kind of bringing us into that conversation about, about me and my experiences. Um, a lot of our listeners are not racers, right? And are not training for a specific event. So we want, we want to talk a little bit about that. And even a lot of your clients aren't even racers, a lot of your clients or people with metabolic issues, that kind of stuff. And so you're not just training the elite racer, so it's going to be really interesting to get your insight as maybe even an average of what you find with your clients. I'll give my specific experience, but I'd love to hear from you what you hear on average because I think that will represent our listeners as well.

Eric: 08:38 I think the most important as far as my coaching is somebody who's who's way overweight and their metabolic syndrome or type two diabetic or they have heart conditions or whatever. I think the greatest thing that I passion I have about it is just to get that person moving. Yeah, just start moving. If you want to move at night or in the morning on your lunch break, I'm not going to give you any parameters right away. I'm just excited that you're going to start moving and I start you there and if it's morning time, you know, that's great. If it's noon time or whatever it is, I've got to start moving before I started initiating workouts and then I get into other levels of your workout as, as, as we grow up together. Yeah, absolutely. Because you know on that big bet and Fei, the brain derived neurotrophic factor in movement creating new neurons. I won't go into the science of it, but I'm just saying that's what I'm excited about. Just to get that person moving and get feeling better.

Chad: 09:38 Yeah, and I can relate to that. I, I, I definitely had a more sedentary portion of my life where I lost sight of taking care of myself and I've talked a little bit about that a couple times on the podcast, but I do remember very specifically, remember I'm getting back into moving sounds so weird to say that, you know what I mean? But you get back in there and when you're, when you're not used to it, you're, you're stiff and your balance is off and you're, you know, you, you experience things that aren't really apparent until you start moving again. And then you're like, oh shit.

Eric: 10:16 And you feel it. If I really let myself go in, you're overweight. There's a lot of weight on the joints and things like that. And it's amazing how anybody just go to go for a walk, get out in the air and it's more mental, you know, Cuz you actually feel good about yourself. You're moving, you're enjoying the outside and you're, you know, you're a good thought process is why you're doing it. And like I've said, I have people from a to z. OK, were they never moved at all? And I don't just want racers and I want, I like the ones a really unhealthy conditions and really see their progress. Very, very rewarding. Yeah.

Chad: 10:58 Ever state. I don't think you can overstate the mental health benefits of going from that time when you're not taking care of yourself and not moving to when you start to move again. And just. I mean it's, it's, it's changing anyway. So much better about yourself. So for me, for some reason, for me, Eric, I idolize the early morning workout it. I idolize him. But here's the problem is I have found that I don't work out as good in the morning as I do in the early afternoon. I'll have clients the same way. I live in this kind of paradox where I've never even talked about this, which is, which is interesting. Um, I'm surprised this hasn't come up, but I idolized this, this, you know, getting up, getting the workout done, all that kind of stuff. And I can do it. I have for long periods of time.

Chad: 11:55 However, I've noticed if I will go like, uh, so my first meal of the day, it's 1130 and that's the other thing that people have got to take into consideration. I'm sure you're going to talk a little bit about is when you eat. But if I eat 1130, about 2:30, 3:00, I am feeling really good to go work out both mentally, you know, motivated. Um, my food situation seems to be great and my, and I'm awake and I'm, you know, all of that kind of stuff. When I do early morning I feel a little bit groggy, I feel a little bit cloudy and I feel like possibly that plays into my inability to push myself. And I realized that a lot of it's mental, right? And um, but anyway, what, hearing that, what are your reactions?

Eric: 12:44 And I, I agree everyone has, you know, their sweet spot I call it, you know, when they like to exercise and a lot of it's mental conditioning to where you feel it, you know, like in the morning and you're tired, you're crabby, you know, you're fasting. Some people just say, hey, I don't feel like I'm moving. I have. I have never worked out in the afternoon unless our eaten. Unless it was forced just to go, yeah, I'll do a recovery ride on a train or something so I can watch something or a podcast or something. Just didn't enjoy it a workout, but all, all my trainings, never. I can't say it's ever been after 8:00 in the morning and unless it's a long four hour ride or you know, in training, I'll get it. I'll start soon as the sun breaks and my wife even to this day on the weekend, she goes, why are you parked up at the mountain waiting for the sun to crash and you don't have to even get up in my day off, but I'm like, Nah, this.

Eric: 13:40 Yeah. It's maybe it's with. I don't know when maybe the air, the sights and the sounds play a big role in with with me. I love the sunrise. I feel good when you know it's interesting and I tell one, you can feel horrible energy wise, you wake up. I've never once said I don't feel like know because I don't feel like working out in my head, not not showing this or joint issues. I always have joint issues of course, but it's amazing. You never know what kind of workout you're going to have. Some of the days I feel fantastic and I'm raring to go. I hit that workout and it just, well, what happened was needed today. That work sucked. Then the other days it's like, Hey, I do not want to work out. I don't feel like it, but I forced myself and I was like, oh my gosh. He's one of the best workouts I've had. So you never know until you actually engage yourself. Yeah, it's all mental. It really is and there's so much mental play and I've been working on that for years and years and those who I coach tried to get them through that hurdle, like, Hey, just wait till you finish your workout and see how that feeling is. And that's what I push a lot

Chad: 14:50 and maybe you just said  it, but my question to you is I [inaudible] I, I think anybody that has worked out consistently can attest. You're exactly right. You have no idea what kind of workout. I don't even know what dictates that honestly.

Eric: 15:03 I'm trying to figure it out between energy substrates and how mental clarity and you coach people through that. I mean, what's your. I honestly sorry to interrupt you, but I get excited about it because I'd been through Vegan. I had been through pay that I've been through all these. OK. But once I really learn how to incorporate the therapeutic value of that Beta hydroxy [inaudible] molecule, I don't have those days when I wake up like, ah, I can't do this. I don't want to do this. You know how you fight that, the, you know, that little inner voice is saying stay in bed or you don't need to do this and you don't feel like it with the Beta, especially in the morning. It just seems to engage that mental clarity, which it does. Obviously it started pop proven and I don't have that. I don't have that resistance in those days where I don't even find. These are just aching. It doesn't stop me,

Chad: 15:56 which is exactly why you've said multiple times on this podcast I think you wish you would've

Eric: 16:02 knowing about the ketogenic lifestyle. Yeah. Years before. I feel like I'm. I here was, you know, I did pretty good glucose base and competing and shoving it, but I had stomach issues. I hit the stress, I blowed. I felt like I had enough energy to get me through, but it wasn't lasting and the mental clarity wasn't there. The motivation behind it, you know, everything's working properly and you brain functions, you the energy substrate there. It's fantastic. The ATB productions, there we, we've talked about it many, many times and I'm getting more ATP and my muscle tissue in my heart, everything is increasing because of that molecule.

Chad: 16:42 So there's not a, there's not a prescription, right? You can just say everybody should be working out this time of day. Are there. Let, let, let me ask you this. Maybe we ask it a different way. Are there benefits or drawbacks to working out in different times of the day when you're on a ketosis living in Kyoto, Japan,

Eric: 17:00 I believe in my opinion, and there's others out there. I love working out being in a fasted state. So a lot of those who are doing the 16, eight. OK. And most people are doing it through the morning. They're fast until 1131, 12 or noon. OK.

Chad: 17:18 Let me, let me just clarify that really quick. In case we have new listeners, 16, eight is basically 16 hours of the day. You are fasting eight out of the days you get all your fueling in within eight hours of the day. Right. So it's this intermittent fast program or not program, I don't like that word, but a way of fueling your body. So two meals to feel less during that eight hours. So you're talking about working out specifically within this 16 hour fast period?

Eric: 17:45 Yeah, and I have experience in that because all the training, the Ironman and the races were always in a fasted state and I had such great benefits from that and I think if if you want to burn that Beta, you want to increase that fatty acids to the liver, OK, to create the cue tones, you want to burn those indigenous, those fatty acids. Then exercise when you're fasting and you're not competing with any dietary fats that you ate for the day or some of those carbs you ate for the day. You're not competing for that as an energy substrate. Yes. Actually being converted to Beta hydroxybutyrate and being utilized as an energy subject. So I'm just saying, Hey, let's let's burn it in the morning and I'll trust me and people do know you have plenty of energy. That's where I in the afternoon, maybe it's mental, I just feel lethargic. I feel really good mentally and energy, but when I started training it's like, ah, this is the wrong time of day.

Chad: 18:43 This isn't feeling right. You know, because your body's using all that energy to start.

Eric: 18:48 Well, you know, I think it got started I raised so much and I don't know any guns that go off in the afternoon or the evening and I did do a late run. It's like a midnight, whatever holiday thing and I, I just tanked. I felt this isn't, I'm out of my game. I'm not adapted to this. I don't run my feel to at 10:00 at night or midnight. I mean, what am I doing? I lactates like, what are you doing here?

Chad: 19:12 You're a 6:00, so here's the deal. Still anybody listening that wants to challenge Eric to some sort of physical tests, if you think you can beat it and make sure you schedule it after eight and we're very careful because we're going to throw it out with the old man. I guess that was going to be all before 8:00 in the morning. Otherwise I'm tanked. I'm done. We have, we have some ideas that we're tossing around Eric and I about doing some challenges together to see if there's one thing in this world. I could be Erica and I think I'm going to start scheduling them for like two in the afternoon. Then I'm done. Then I have a chance that chance to have to readapt I'll be there. I'll figure it out. I'll readapt yeah, I was, I wasn't gonna say. I mean to bring us back to the conversation. I was gonna. I was gonna say, I think when people hear you say that as far as exerting yourself in a fasted state, um, one of the questions that's going to come straight to mind, especially if they haven't experienced this yet or especially if they haven't started living at ketogenetic lifestyle, the first question they're going to ask is minute, aren't I going to be tired, lethargic, Hungary, a low energy when I'm in a fasting state? No, no. Remember,

Eric: 20:24 you have ketones. You have my favorite molecule. The beta hydroxybutyrate molecule that's going to your brain, going to your muscles that Mitochondria have legit. It's even if he had glucose mixed in somehow. Let's say you're doing some superstar or something that I've, I've trained with and I've been experimenting with her quite a while. Is it still gonna you bring in and the muscle will prefer the ketones. The Beta will prefer it showed that glucose could stay in your blood for a little bit and says, Hey, you know, superstar to won't raise your insulin, but other glucose will and then you're saying, oh, I might end up storing and this is the triglyceride because it just wandering around there. It's got to go somewhere. Meanwhile, you might have just taken the key ketones, but it does. You know, there there's some glycogen, you know, a preserve your glycogen and there's other.

Eric: 21:11 I can get into methods about training and all that kind of stuff, but another thing is big about exercise in which people will talk about is the big protein synthesis. When is the best time, you know you're always been taught. We've been taught, you know that 30 minute window after your workout, if you're doing resistance training, some strength training and some endurance and cardio. When you get your protein in, Oh, you have a 30 minute window to get those amino acids in you and that protein, you know, for protein synthesis to repair and rebuild. Nah, that's not the way anymore. The new science coming out. That window is open 10, 15, 20 hours. It's actually open is. Remember after your workout you're, you're pretty insulin sensitive. OK. And then even throughout your fast and if you stay fasting, you're really, you become very insulin sensitive.

Eric: 21:55 All right? And that's a good thing. All right? So as far as protein synthesis, you know, you want to activate that mtor pathway. You have a window all day long and they've done tests on it, but you know, it's like if I'm doing, you know, there's, you know, when I was swimming and biking and running, then sometimes I was doing so much throughout the day, then I'd probably get some amino acids and protein in me, you know, of course, but I'm not going to exhaust exhausted. But one workout a day, we have a big window for that protein synthesis. You really do for the rebuilding.

Chad: 22:25 I can attest to this, I mean, even just today, I know I've talked about this many times, but we have new listeners every week and um, and I, and I don't think there's anything wrong with driving this point home is that I do not get hungry. Like today, I had a bunch of work I had to do this morning. I was on the road, I was driving around a bunch of different places. It was 2:30 before I was in a, in a spot where I could actually stop and put something in my body and I didn't even notice. I didn't even notice. And usually my first meal is 1130 and my brain didn't even go to food and, and by, by 2:30 was like, oh my goodness, I haven't eaten yet. I've got to go record a podcast. It should probably put some fuel in me. All those stuff,

Eric: 23:11 tck, Lebanon, all that. I'm in the girl in that range. Not sending out those cravings. You're, you're, you're, you know, ketone fed throughout the brain and the body and it's satisfied.

Chad: 23:22 Yeah. And on the same note, I've, I've worked out hard right many times with you running the mountain at 6:00 in the morning in a fasted state and didn't notice it at all. So it's, it's really,

Eric: 23:34 I like it because there's times when I'm testing and self experimenting with different products and stuff that I'll actually have something before my training, but most of the time just water and electrolytes and um, I feel great and it's just, it's less hassle to. You don't have to worry about anything. No fueling in the morning. Yeah. Just rely on the.

Chad: 23:57 So make a case for make a case for the ketogenic life's. I mean, we already kind of have been making a case for that, but I'd love to hear you make a case for why I'm. The ketogenic lifestyle allows you to be more flexible in your workout schedule because if you're not in keto, if you're not in Ketosis, I'm assuming the times that you work out are a little bit more constrained because you need energy and you're, you're, you're constantly searching for energy. I feel like I'm making the case for you. I'm going to let you

Eric: 24:33 say, if you're not in Ketosis, all right, obviously you're going to rely on glycogen, OK? Or Dietary Glucose, OK? Those who your pre workout usually have, you know, some will make sure they got enough glucose in there, enough carb to add dietary glucose, OK? Your system in case your glycogen. All right? So that's the field you'll be using. All right? You're not gonna. You can burn some fatty acids in the muscle, not the brain shaking. Utilize some fatty acids, especially if you're at a lower intensity workout where I can say, hey, let's, let's mix it up. Maybe 60, 40, right? Fatty Acids, 40 percent glycogen glucose. OK, so you, that's the problem you need fueling. And most people mentally have been taught that. Always get some gatorade in you during or before, some kind of a glucose substrate or even during your workout thinking you're going to get energy from them, which you do, all right?

Eric: 25:26 But it's not a lasting. You're spiking your insulin. OK? Heres the issue or back backup. And that's what we're trying to control is the spike and there's, you know, we can get into about, oh, you need a little bit. Insulin is anabolic. OK, so you do need some for protein synthesis and recovery. But the issue that so neat about Ketosis is you have that available sub straight all the time. It's there and it's available at anytime. You don't have to be glucose, you know, the, the booze and the bars and all this other stuff. It just eliminates all that and as a better energy. So if your brain and your muscles are going to choose, it's going to grab the Beta hydroxy butyrate molecule because it's gonna actually get cleaner fuel, more ATP production, less free radicals, oxidative stress, less inflammatory stuff. We've all talked about that fuel.

Chad: 26:18 Yeah, go with it. I mean, it's going to go the path of least resistance, right? Which is the Beta hydroxy butyrate. I did it kind of had to start calling the but um, uh, when, when it's available, the Beta is a much easier fuel for your body, feels so much less work. Your heart loves it. If Mitochondria loves your Beta, that's my next question. You brought up the heart. OK, so first off, I want you to lay a little bit of a foundation for me because here's one thing that changed my. It rocked my world when you, when you taught me this, is that when I'm working out, I should be connected to my heart rate. And so we're talking about workout schedule. So first thing I want you to, I kind of want you to talk about what you talked about with me with heart rate and why it's so important to be connected to it and then we can, since we're talking about workout schedule, is there a difference in the way that our heart reacts to our workouts when we do them in different times of the day or, or depending on our workout schedule and frequency?

Eric: 27:29 As you know, I'm a heart rate guy. OK. Heart Rate Monitor guy. I,

Chad: 27:35 I usually use wearing four five. I have all different heart monitors. I test them all out. You know, if one's jumping around, it just. I get so upset when I use. If you ever see eric workout, he's got like five different bands in different areas of his body. I don't even know what happens underneath is close, but it's still all

Eric: 27:56 viable because it's a key to monitoring your progress. And you know, there's, there's two methods out there. There's that perceived heart rate, so you don't wear a heart rate monitor. You go on perceived effort. OK? So how you feel. I've been down that path. I gave it a good go some races and everything, and in my training it, it just didn't work for me because you know it, it can really fool you thinking I'm at this heart rate, I'm at this power output and I'm going and I tested it. I, you know, I write trainers that have power wattage output, so I'm always monitoring it, you know? And so then you had the heart rate, heart rate instead of perceived effort and there's guys out there raise perceived effort. They trained by great. If it works for you, who, who am I to say that doesn't work for you?

Eric: 28:43 OK, but why am I on the heart rate is because if I'm coaching. All right, if I'm with you then I can, I can see you sweat. I can hear your breathing, I can see your facial expressions and you know how intense you are. I can hear you. Swear if you have to, but other than that, if I'm not with you, how do I know what you're, you're, you're applying. OK? So if you have a heart rate monitor, now I have some communication with you. OK? You've texted me pictures of your heart rate of your watch with your average, your Max and everything else by that. And so it gives you, it keeps you engaged and it keeps you accountable. All right? And, and the reason why I'm really, I, I, I, I'm not saying I know, I know a lot about heart rate because I experienced with it right now.

Eric: 29:34 I probably have, I've monitored, uh, over probably 4,000 heart rate workouts. This is people that I've coached and taught in classes where I see their heart rate, you know, through the whole workout from warm up to Max to recovery. All right, and that's it. It's gotta be close to 5,000 workouts and you know, I hear other people say, Oh, don't go heart rate because if you're sick it could jump up 20 to 15 beats or whatever. I hear all know if that does not happen. I mean I've done it myself for like eight, 10 years now. I've coached over four, almost 5,000 heart rate workouts where I'm actually seeing their complete workout. I mean I'm calling out their name from start to finish and, and I see how people engage in it and they remain accountable and I see their output and more than anything, why I'm so that I really love the heart rate monitor is it's not all about the Max heart rate and it is about intensity levels.

Eric: 30:38 I can, I can control your workouts by your intensity, your fat burning by lower intensity, but more than anything, all these workouts, every one of these workouts, I coached him through the drop. OK, I want to see their recovery drop. You always hear about the coach, you know, I want to take you up to your Max and I, I do this, I take them to the match, I hold for one minute and then they freeze. They literally freeze for 60 seconds and I see how far their heart has trumped. OK. They can get down to 62 percent. If I get them at 96, 9,800 percent a anaerobic, I'm going to just all lactating. OK. I can see them drop all right. And that's really the great, you know, indicator of your cardio hills is how quickly and how far down you drop. It's now all about the Max, which I am a lot about that, but I'm really coaching the drop and I've witnessed over 5,000. I'm just saying close to that has to be over the years a personal heart rate workouts. So I and I and I studied, I have excel sheets on all these people where I see their heart rate and I, and I'm witness to it,

Chad: 31:48 see how it works. And it's really the, it's really the only subjective metric that works or matters. Right? I mean, you can, you can do, you can't miss a reps, you can't measure weight, you can't measure a time, you can't miss any of that because everybody is working from a different place. But everybody keeps their same heart. Yes, yes. And it's functioning so

Eric: 32:10 in that level of how you're, whatever intensity you're at. And if I like, I'm pretty good shape. I train and those and those are really good shape. I raised their max up a little bit, you know, there's different methods of it. Um, there's the uh, um, the 2:20 minus your age, OK. And then there's a carbone in which is another method which I've used that before. OK. That's just a different way of obtaining your intensity level. I, and I keep it simple, but if  you're really been training with me for a while, guess what? If like my Max OK, because of my age is basically 1:59. All right. But I actually go off one 63, you know, as, as my hundred percent. I move it up some heart rate so that I'm really, I'm in pretty good shape. And so it's just a matter of, um, given me the tools I need to get you where you are, if you're just starting out and moving guests, what I get you in the [inaudible] I know you're percentiles and I coached by that. Yeah.

Chad: 33:12 And I'll just speak from personal experience to benefits that I've had from this, this mode of tracking heart rate and paying really close attention to my heart rate and being connected to it. One is your heart beating or your heart rate is a subconscious, um, function of your body, right?

Chad: 33:36 We don't normally go throughout our day thinking, oh, I've got to beat my heart. I've gotta be my. Obviously that's so stupid to think that what we don't pay attention to it. Right? So if we never take the time, it's almost, it's. I know this may sound Hokey, I'm a very mind, like I'm into mindfulness. I'm, I meditated a lot, that kind of stuff. And actually the monitoring of my heart rate has become a meditation for me because all meditation is, is slowing down centering and bringing the unconscious to conscious. Right? Right. And so that's exactly what I've done with my heart is I, it's this thing that's been with me my whole life obviously and helped me live or, or made it possible for me to live, but I never paid any attention to it. I never understood its patterns are or what it needed or you know, all that kind of stuff.

Chad: 34:24 And I really do through our work together feel like I've made a much closer connection with my heart, my lifelines.

Eric: 34:32 You're beginning to and attached to it is really important and people don't, you know, attached to their organs very off that, you know,

Chad: 34:42 I think it's a, it's an exercise in mindfulness for me at this point. And um, and then it also, it's obviously a measure, a metric and a measurement of my progress. The other thing that we discovered, which was interesting is that when I first started working with you, we, we figured my Max should be around [inaudible] and I'm, I am lucky if I can push one 75 like an. And it was nice to just have you with me to coach me through that. It's not a problem, in fact, it's just fine in

Eric: 35:16 some people are in really good shape and what I have, I get my classes for three years now. People say, why? Why aren't I getting up to a hundred percent and our high intensity intervals and I've got a gal who's trying to qualify for the marathon for the Olympics. I can on high intensity, I can barely get her 90

Eric: 35:38 and everyone else in 95, 96, 98. And she's like, well, what? I'm pushing as hard as your hardest, so strong, be happy you're putting out that power at 90 percent, not at 96 percent because look how much more room you have for power. Once you get to that 95, think how much power output you're doing. She's like, wow, I never thought I'd go, your heart is so strong, you are maxing out. OK. It's not all about. There's people who go on [inaudible] and they're barely, barely sweating. OK? And then in everybody has a different Max. OK? And that's as a coach, I got to see what your Max is and you know, I look at your video to your breathing, I got to see your sweat rate. And that's the, the signs I look for is how much exertion you're actually producing it, that heart rate.

Chad: 36:23 So let me bring us back to our topic, which was, was workout schedule, um, and benefits of different types working out, different times of day, frequency, all that kind of stuff. So is there, is, is there a change in how our heart behaves or interacts with our workout depending on how often or when we work out and now you got to take in a few things.

Eric: 36:45 Uh, you know, on the day cortisol is higher than the mornings. It's getting you started for the day. OK. And a lot of people think your heart rate's going to be higher in the morning cause there's a testosterone, cortisol, racial and all that kind of stuff. And I tested it and I, I really studied my heart rate and I had the same power outage at output, you know, that I was performing at, at different times in the morning and seeing what my production was and what my output was.

Eric: 37:13 I actually took all the way up to 800 milligrams of caffeine. It's different times. They always said caffeine will jack your heart rate, you know, just to a nervous system. And I tested all that on myself, blood pressure kit while I was training. And I really went to the extreme on a lot of it and I didn't see a lot of different variables. I really didn't, uh, not, not enough to say, well Eric don't, don't do caffeine. And the, you know, the stuff, I never got the variables that, that for myself. OK. But some people, it's in the morning that they feel like they're just more tired and their heart rate mate. I've been coaching over like almost [inaudible] workouts and I never seen anybody jump. And these are a lot of the same. I've been hunting these people for years and I called their name out every, I mean probably a thousand times and I don't see any drastic variable changes in them, you know, they jumped five or six, don't see it, don't see it like, like people have talked about at all.

Eric: 38:11 And then with myself, I've never seen it. So I think during the day, you know, you've got to find what works for you, you know, we can get into real deep science about it, you know, circadian rhythms and different things and oh, your hormonal issues and your stress levels during the day, your work schedule. It's tough in chat. It's tough. And I work with a lot of Bio fitters that I'm coaching and I think the overall, they're not falling my example but, or our morning type of. Yeah. They get it done for the day. Yeah. And I think that fits in your schedule

Chad: 38:43 for sure. Yeah. I think actually this could be a really cool kind of self test that our listeners could do is um, start to pick maybe a couple of weeks where they changed the time of day that they work out and just monitor different things, their heart rate, monitor how they feel, make notes, keep a diary or journal. I mean if you look at some of the self testing the Eric is doing and kind of want to do some of that for yourself, I think this might be a really easy one to get started with. You're not a, you're not going into a 10 day fast or cycling over a hot a furnace or something like that. This is a great place to do a little bit of self testing and see how your body reacts to different times of working out.

Eric: 39:27 I've just adapted myself to say, Hey, my trainer and watch the podcast, or just enjoy reading a book on. Yeah, I call that my recovery type of training and maybe it's just that's the way I have adapted myself. I'm definitely, you know, in the morning and they'll say, hey, you need to stretch. And do you know all your joints and get moving and I, I've got two knees and need to replace and I get out of the car and I don't advocate this to anyone and I'm just being honest with you. I don't stretch. I do, yeah. I do some deep breathing just to get my video to go on and I do one little stretches for the Keeley's. Just lean against my car and I warm up that first bit

Eric: 40:07 and don't, don't, don't do that. Now there's some super structures where it's a phenom. I adapted that advocating, no stretching, be clear out of the car and I do like a little bounding and I get my lungs in. Bam. That gun goes off and I'm off. And I'm like, I just adapted to. I guess I'm big. I'm big on adaptations. I'm not changing anything. I've tried that and I tore my calf and my hamstring capitation and a little bit of super persistent superstition, right? Ah, yeah. But yeah, I have my issue. So not perfect. Love to tell you I'm a stretcher, but guess what? I suck at it. And you know what? It doesn't, it doesn't bother me. I erase all my races. I've never been and people are probably like, oh my gosh, I'm a trainer and that guy is saying that it would be nice. Yeah, I teach it. I do tj because it's good. They're good. We're running out of time.

Chad: 41:08 I'll share one quick experience around that that I think is pretty funny. When I first started working with Eric, he said, OK, what, what kind of workouts do you do or what kind of workouts do you want to work into your, into your regimen so that I can work those in when I write your, when I write your schedule and I named a couple of things and said, you know, insanity, which is high intensity interval training. I love to cycle mountain bike, street bike, that kind of stuff. And I said Yoga and he gave me this look like, are you still there?

Eric: 41:39 Yeah, it wasn't that he said. He said, I really like that. That hurts. I can't do it. I took a class and I was headed sweat just beating off me and I just felt the worst. He was like so intimidating, so I stood up the yoga instructor, she's one of the bat and I go, I'm not built for this until I walked out and I keep thinking I need to go back and do this. I really need to do this, but I have that look on your face ingrained in my mind and I love Yoga. Cussed me out there and I, I think if you do it, it's fantastic and maybe I'm just can't teach an old dog new tricks. Maybe I though. Well this has been awesome.

Chad: 42:22 Anything else you want to make sure our audience knows about? Workout schedule or time of days or frequency before we jump off? I'm just saying this is a lot of experience that I've had in my opinions. A lot of it, and I'm not saying it's one size fits all, but this is what that I have had a lot, lot, lot, lot of success with, with people and maybe it'll work for you. Maybe not, but I, I, I'll work around everybody you know and find the best method and the best time for you and to work things. Yeah, that's great. Well thank you so much. Thank you so much for taking the time. I mean this was, this was difficult to get on your schedule this weekend and I'm the one that really kind of drives this thing because I just love our conference

Eric: 43:07 just it's just so much and I usually spend a lot of time, but this one you just said, hey, I got these couple of subjects. Let's let it roll and your dedication to your clients

Chad: 43:20 and I also want to be clear, we've gotten a couple of questions from listeners who are confused. How do I access era? How do you guys talk about these, these clients he has? But what

Eric: 43:33 that was actually my clients. Sorry,

Chad: 43:36 very, very clear. Um, we, and we out-tro every show with it, but I feel bad that there is question that people don't know how to access. Eric Biofitcoaching.com is where Eric is. He does on a daily basis coach people just like you threw a ketogenic lifestyle and functional movement workout regimen. So

Eric: 43:56 I've had people actually they got in touch through the site and they're like, I took me forever to find you. And I'm like, yeah, we really don't talk about it on the podcast that much. Dewey, I'm not trying to put, you know, I'm not, I'm not pushing it. Like, yeah, I want people to know

Chad: 44:10 really our podcasts. And so yeah. So absolutely. If you have, if you have any desire to even look at what it might look like to work with Eric or start your own journey of living life in Ketosis, go ahead and check out biofitcoaching.com. We're also on facebook biofit coaching. Um, there's great discussion going on there. In fact, a lot of people are starting to, well a few people have started to post their commitment videos on our facebook page, which is awesome. Very, very cool. Um, what did you want to say? I get some Keto clips on instagram. I think you have. Yes. I don't do anything. I turn it all over to you guys. I just do the talking on this. We're on instagram as well  @biofitcoaching on instagram. Where Eric gives a, you know, a couple of week of video tips on living, living, Ketogenic, ah, all of that kind of stuff. So there's tons of places you can find us. Just I want to make sure you know how to find us other than this podcast because the audience here is growing. Um, and they, we are getting a lot of interaction. A lot of people are listening, which is very cool and that's why we wanted to do it is to help people, but we also want to make sure you know how to take it one step further. So anyway, thanks again, Eric. I appreciate, uh, and for all of you out there, stay keto