Review: Peter Attia’s Fitness Protocol from OUTLIVE

Hey, Athletes! Review: Peter Attia’s Fitness Protocol from OUTLIVE - Episode of The Garage Gym Athlete Podcast is up!

Review: Peter Attia’s Fitness Protocol from OUTLIVE

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IN THIS 30-MINUTE EPISODE WE DISCUSS:

• Jerred gives a review on Peter Attia's fitness protocol
• The fitness protocol is taken from his new book Outlive
• Jerred breaks down the positives and the negatives of the protocol
• And A LOT MORE!!

Diving Deeper…

If you want to go a little bit deeper on this episode, here are some links for you: 

Reference these studies for this week!

• Outlive book on Amazon

 Garage Gym Athlete Workout of the Week 

• Review: Peter Attia’s Fitness Protocol from OUTLIVE

— 

Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!

To becoming better!

- Jerred

Podcast Transcript

Hey, real quick, before we start the podcast, if you have listened to more than one episode. Can you do me a favor and rate and review the show now? I'm not big on asking for favors But we really want to get this podcast listed in the top of all health and fitness podcasts Not just the fitness category this will take you less than a minute And if you could do that would make us friends forever And since we refuse all sponsors on the show, this will be my only ask rather than telling you to go check out some supplement or product we don't actually believe in every other podcast out there.

So please rate and review. Okay. That's it. To the podcast. Ladies and gentlemen, welcome to the garage gym athlete podcast. I'm Jared Moon. And today I'm going to be doing. A quick book review of the book Outlive by Dr. Peter Atiyah. So the official title is Outlive the Science and Art of Longevity and it is by Peter Atiyah and with Bill Gifford, it's rethinking medicine to live better longer.

This is a very thick book. I have the audio book. I also have the, a physical copy. And I'm not going to be covering the whole book. It's just too long to be covering every single thing. But what I was most interested in when I got it is obviously the fitness sections. The book is broken down into three parts.

Part one is just an introduction to this medicine 3. 0 that he's talking about, which is more about prevention than how we are now in medicine 2. 0, which is more of a reaction. Part two, he just talks a lot about the most common killers, cancer, heart disease, all those kinds of things. And then part three, he really gets into exercising, training, nutrition, those kind of things.

And I'm specifically going to be hitting on chapters 11, chapter 12, and chapter 13, where he does break down his opinion of how we should train. So that's where I'm going to be. reviewing really just because my expertise as someone who's been in the fitness industry and a coach for a long time, I have opinions about what he's put out.

So let's dive into it. So overall Peter Atiyah is training for what he calls the centurion centenarian decathlon, or things he wants himself and his patients to be able to do by the age of 100 plus. And in the book, he lists like 10 different events that range from opening a jar to hiking 1. 5 miles on a hilly trail.

He goes on to say that there are actually 50 more items, 50 or more items on this list. He doesn't reveal all of them. I don't think he's trying to hide anything. He just doesn't reveal all of them, I think, because it would. make for boring reading, but then he does reference about 10 more that are on his personal list that have more to do with like his specific goals of swimming a certain distance over in a certain time, all those kinds of things.

But I think the biggest takeaway here is that Peter is really just training to have the longest health span as possible. He wants to be able to do at 100 what he can now do in his 50s and he's not suggesting a fitness protocol for the best possible performance. And so I'm not trying to critique anything like that.

You always have to know what someone's training for. If you're training Just to be a generally healthy person, you could do, you could walk and do some push ups. But if we're getting into performance, it just gets a little bit different. But he is looking for a fitness protocol that will keep you able bodied for the rest of your life.

So what is the fitness protocol? That's really what I want to dive into next. And to get this done, he is ultimately focused on three areas. And so I was really trying to get into his system, his ideas behind this. They're heavily influenced by three different people, three specific people, which I found interesting because as a, as someone who's been in the industry, who reads a lot of research, pays attention to what's going on in the industry.

He, that's a critique I have right off the bat is, I know he's looked at a lot of research, but the three people seem to be Dr. Andy Galpin, which I have a lot of respect for, interviewed him on the Better Humanology podcast, very knowledgeable person, you can listen to a lot of different podcasts that he's done a great, he did a great series with Andrew Huberman, it was like a six part series, on training and all these kind of stuff.

So something that you should definitely check out if you'd really like to deep dive into these things. So that was one person. Another person is I had never heard of her before he mentioned it. It's really just his personal trainer, Beth Lewis. He mentions her name a lot in this book. So specifically got a lot of information from Beth Lewis, who I have no doubt is a great trainer, but I have not heard of her before this book.

And then the other person is I may mispronounce it, Igno San Milan who's done some incredible research with high performance athletes and I even referenced some of his studies in my book Killing Comfort that was published in March of 2020. I started writing in 2018. So I've been familiar with his work for a very long time.

So those are his three sources and then obviously he's looking at a lot of literature and research, which again, my only critique is. Hopefully there are more. It sounds like Peter's been into fitness for a very long time, but I just think that's a lot to pull for. Hey, this is how you should best train for the rest of your life.

Predominantly coming from three people. No doubt, those are three pretty legit humans. Like I said, I don't know much about Beth Lewis, but ultimately, two out of the three I know and have a lot of respect for. So what is his framework? He focuses on three different areas. Aerobic endurance or efficiency, strength, and stability.

So that's, those are the all encompassing areas. Those are his pillars right there for becoming, being able to live the longest life possible. And so let's get into those a little bit more and what he's talking about with these. So specifically for aerobic endurance or efficiency. He really hammers home the point of Zone 2 work and that's Milan's work and what he's, a big proponent of.

And I agree with him here you have to get in a lot of Zone 2 work, and I also disagree with some of his prescription, and I'll talk about why a little bit later on in the podcast. But Zone 2 work is huge, so if you don't, if you're not familiar with what Zone 2 work is, then you probably are listening to this podcast for the first time because we've been talking about Zone 2 for years.

So Zone 2 is really... He gets into a very technical definition of how you can test your blood to be able to see how much lactate is in there, all that stuff. I don't think that's necessary. Typically we say like a conversational pace, 60 70% of your max heart rate. There are a lot of different ways to do it, but ultimately you want to avoid muscle burn, be at a low heart rate.

And I typically, my MAF zone. So Phil Maffetone, you've probably heard me talk about him as well, which is typically around 180 minus your age. That's the zone two that I'm shooting for most of the time and I found most effective with myself and with the athletes. So zone two work. Why is he think that you should focus on it?

Really? It's overall it builds healthy mitochondria. And so the healthier your mitochondria, the faster it can metabolize energy, make energy process. A lot of different processes in your body. I'm no expert on mitochondria, not even trying to pretend to be, but I do know where zone two fits in for increasing your aerobic base, which can increase your overall fitness.

Now, the second part of his aerobic endurance slash efficiency is VO2 max work. So he went into some. So I'm going to talk in a little bit more detail about focusing on this top end. One of the workouts he recommended were like four minutes on all out four minutes off. So a simple one to one work to rest ratio, really going for that top end, which again, I have some issues with, and I'll talk about in a minute, but ultimately that's what he's saying.

Aerobic endurance and efficiency. Overall, I have no real problems with what he's talking about. These are all, these are like great. things. I just, I'm going to get into the weeds as a fitness coach and someone who's been obsessed with programming for a very long time on some of these things. So zone two work, VO2 max work.

So really just base and then top end is what he's saying that you should focus on. And there's a lot of research behind it. Now, when we get into the strength section of the book, I feel like it was actually a little bit unorganized with how he went through it because out of nowhere, there's this like really long section on rocking.

And I couldn't tell if this is part of his protocol or not. But I agree with, if you've been around, again, Garage Mouth and I agree with carrying heavy loads for long distances, love rucking, all that stuff. But there was a good amount about there in rucking, in his strength category, but I couldn't tell specifically if this is considered part of his strength work, or zone 2 work, or whatever.

Rucking is part of his strength protocol, at least in this section of his book. Grip strength is very big. It's something he talks a lot about, and there's a lot of research on grip strength being... Associated with being longevity. Let's just call this call longevity, hence why he put it in here. So a lot of focus on grip strength.

And then he talks about concentric and eccentric loading, pulling motions, and hip hinging motions. If I had to just break this down, he's saying lift weights, because that's concentric eccentric, it's pulling motions, it's hip hinging movements, just lift weights, probably with a barbell, focus on grip strength, and then rucking.

Great. It's a great strength protocol. I'll get into some of my critiques of that as well. And then we get into his third and final pillar, which is stability. He talks about dynamic neuromuscular stabilization, which to be honest, most people don't train that way. It's actually more utilized in rehab settings, and I'm not saying it needs to be.

But he talks about DNS, which I think is great. The research on that is awesome. Really cool. A lot of people aren't going to utilize it to be honest, unless you're just like really into fitness. I do think that goes beyond the scope of most people. Instability also talks about breath work, proper bracing, those kinds of things also very important.

And then it was pretty long chapter on stability. I'm just going to sum it up as paying attention to movement patterns. He goes. He does put stability like in its own way, but like we could just say stability is Mobility, it's breath work It's paying attention to your movement patterns and making sure they're perfect and DNS and all this kind of stuff So that's his stability category again.

I don't have any real issues with any of this stuff But where I where things start to get confusing for me his Prescription when we get down to the prescription because he didn't give an actual prescription. He just mentions in a one off Sentence here or there, what you should be doing. His prescription of aerobic endurance, efficiency, strength, and stability is where it does get a little bit confusing, because his prescription is vague.

So at times, in the book, he will only tell you what he specifically does on a weekly basis. I do this. I do this specific thing four times per week for an hour a day or whatever other times he will reference the minimum effective dose So like when he's talking about rucking he's like I ruck four times a week for an hour And then when he talks about the minimum effective a dose for zone two, he mentions both He's like I do this four different times a week for an hour and then also the minimum amount you need to be able to do is For 45 minute sessions three hours per week or so he can give you a range So I really I scoured the book because if I'm going to be talking about someone else's work, I really want to like, Hey, what exactly did they say?

And so I scoured the book to see what the training, what a training week looks like. And here's what I found. So zone two work, he's suggesting a minimum, like they were saying that this is like the minimum amount. But that you can even see a result is three hours per week of zone two work and that's coming from some like heavy hitter like Igno San Milan, like he knows better than me But for that to be a minimum already and we haven't even thrown anything else in there This is good.

This is going to be a hefty prescription and peter says he does four hours per week So for the VO2 max work, it's at a minimum of one hour per week, but up to two hours per week. So he said for some people you can get away with just doing one one hour session per week, but you could go up to doing two VO2 max sessions per week.

So doing these sprints or these all out four minutes on four minutes off twice per week. Now traditional strength training, he doesn't specifically say in the book, and I read through it twice just to make sure he didn't mention how long he does it. But my guess with how traditional of a split he was suggesting, It's going to be three to five hours per week, really, probably the five, five hours per week, if not more, because he was very pro strength training as you should be just talking about how strength and muscle mass are so important as you age.

So we're talking three to five hours per week minimum for strength training. Now, rucking is where he specifically said he devotes four hours per week too. He does it four different times a week for one hour each. A stability is two dedicated hours per week. Two different days have an hour and then 15 minutes every other day.

Roughly. Three hours total per week and don't worry. I'll get to like why I'm going through all this So on the low end on the low end of his prescription in the book We're talking about 14 hours of training per week. That's on the low and that's if I'm taking all the the minimum effective doses He's talking about we're talking about 14 hours per week And then on the high end, we're talking about 18 hours per week.

So let's just assume that you're on a six day training schedule with one day off. That's 2. 33 hours to three hours per day dedicated to fitness. And that is where I start to have a little bit of an issue because I just. Don't buy it like the people who have lived to be a hundred probably didn't start in their 30s dedicating three hours per day to fitness for the rest of their lives and Because there are all these examples of people 100 plus who can who've done all these amazing things He mentions them in their book and I still don't think that they were doing three hours per day dedicated to fitness But who knows maybe Peter's prescription will help you live to 150 and all these people who just made it to 104 105 I'm just scratching the surface of what's possible, but my biggest issue with it, I have no problem with training.

I love training. I probably could do more of it. Like I would love to do more than I already do When we're talking about actually helping people like actually being useful It's hard to get human beings right now to commit to three to four hours per week. So 14 to 18 is a stretch And that's where I, that's where I was wondering when I read this section of the book, is this book about, is this book supposed to be something for the masses?

And that was my assumption because he would like, he was with all the big names. Peter Tia has like a great social network, like he's been on all the big podcasts, like Oprah plugged his book, like all sorts of stuff. So you're thinking the masses, right? But when you get into the fitness protocol, asking someone to train 14 to 18 hours per week is a little bit crazy.

Because most Americans won't do 3 to 4, and it's hard to get them to do that. 14 to 18 is hard. 14 to 18 is out of the question. And that was my biggest critique. And I have some suggestions on how we can make this more efficient. But my biggest critique was, is this more like a book for someone who...

Is into longevity, meaning that's your hobby. My hobby is I'm going to try and live as long as possible. Cause that sounds like that's what Peter's hobby is. He like drives race cars and like shoots a bow and other stuff, but I think his biggest hobby is probably trying to live as long as he possibly can.

And I just think, I don't know who the book is for anymore when I see that, because we have some sick, awesome athletes at garage gym athlete who are going to. Barring any crazy accidents or whatever are going to live much longer than people who are not training right now. And they're putting in four to five hours per week and they're doing awesome things.

So where does this 18 hours come in? And I think the real problem is I feel like Peter has gotten a little too compartmentalized in each one of these areas how to get better. And how to improve. And so that's what I want to talk about. So he's got a great framework. It's backed by a lot of research.

But it's being implemented in a very inefficient way is ultimately what I'm trying to say. So how can we make it better? How can we get all the benefit Peter Ortega has highlighted, but not spend 18 hours per week in the gym, which no one's going to do. You're getting to like professional athlete status, probably the lower end of professional athlete status at 18 hours per week.

And I will say this, all of that, that 14 to 18 hour timeframe was just stuff I pulled straight from the book. I did read some other blog posts in preparation for recording this podcast. They, I had, I stumbled across one article where someone had talked about an episode that Peter Tia had recorded where he broke down How he fits all this into his week and I didn't listen to the episode But I read this blog post that someone else had written and it looked like Peter trained How he said he fit it all in was he trained seven days per week And of the seven days per week, he's doing about an hour and a half per day.

It came out to being about nine plus hours per week in the gym. That's more doable. It's still beyond what most people are going to do, but it's more doable. So I do think there's some miscommunication between what he's maybe implementing and what he's actually doing. Cause to say, Hey, I go rock four times per week for an hour.

Oh, and I also do separate zone to work on my bike four times a week for an hour. We're already at eight hours. We haven't even done strength training or stability work. So I do think there may have been some miscommunication. And I think that's important. And the reason I'm harping on is because people already feel bad enough that they're not.

Exercising or exercising enough and then to say, Hey, to truly be a healthy human being and live longer, this is the minimum. Like it's just crazy. So how do we get it better? First, I, if I were to take his system and change it, if Peter Tia cared what I thought, I would take his aerobic endurance and efficiency category, and I would simply change that to energy systems.

And if you've been in our training for a while, I just look at things a little bit differently. I look at things a little bit differently. I look at everything as an energy system. So there's the phosphagen system, creatine phosphate system. It's the 10 seconds or less. This is the one that he ignores. You can, he doesn't really talk about it.

He really only truly talks about the oxidative system. The glycolytic system is when you're getting past that 10 seconds. And you're going up to two, three minutes, something like that. All out effort glycolytic is the worst. And then oxidative is when you get above, above that two minutes, above those three minutes, and then it, all of that is going to be considered your oxidative system.

Now, all of these energy systems can operate at the same time in different capacities, all that kind of stuff. That's always the. The caveat when you're talking about energy system training is never just one system, but he really only focuses on that oxidative system because even in his prescription, if you look at energy systems, when you're doing one to one work to rest, meaning if I work for two minutes, I rest for two minutes.

That is a by book, by definition, energy system that is an oxidative interval he's thrown out there. It's not glycolytic or the phosgene system. And I think that there's a lot of benefit in focusing on all three different energy systems because You can work on being explosive and powerful in 10 seconds or less, whether that's a lift, an explosive lift, a jump, a short, a very short sprint, and then the glycolytic system, I've even admittedly said that you can ignore this system unless you're seeking performance, unless you really want to performance is your goal, because I do think that you can live a long, healthy, happy life if you just focus on the phosphagen system and the oxidative system with ignoring the glycolytic, but if you want performance in any capacity, You want to hit glycolytic every once in a while.

I don't think that you have to do it every single week and i'd argue that some of his prescriptions for like his four Four minutes on four minutes off. You're getting a lot closer to glycolytic a lot of the research and stuff on energy systems It says that it glycolytic caps out at two minutes But i've always pushed back on that and said I don't think That's true.

I feel like glycolytic can probably go a little bit longer than that, but how much longer I don't know. So I feel like you're probably glycolytic for, let's just say it was a hard cut off at two minutes, you're glycolytic for the first two minutes before you start to train the oxidative system the last two minutes of that.

workout that he suggests. And then the rest times would be the only problem, because you want to be fully recovered. And he even says that in his book, that you should be fully recovered before you go to the next bout. But when you limit it to four minutes recovery time, and you're doing four minutes all out, that's not really going to work.

So anyway, I just think that he should take a broader approach to aerobic endurance and efficiency. Because if you just look at it as energy systems, you can still do all of those same things. You can still do your VO2 max work. You can still go forward. Do all your zone to work and you can work the other energy systems to be even a more rounded human being.

Now, will this translate into more longevity? I don't know. I'm gonna say yes if he thinks the VO2 max system is so important for overall longevity, then I think that we should throw in a little bit more glycolytic work. Okay, and then another thing that I wanted to hit on was... When you are doing energy system training, like he's suggesting, I think one thing that's off is overlooked.

And a lot of people don't understand is that energy system work, whether that's VO two max work, when you're doing these shorter intervals, two minutes on two minutes off four minutes on four minutes off. If you are not strong, you cannot benefit as much from the training. It's a prerequisite to being good at this type of training.

Because if I take a new trainee, and I'm like, Hey, we're gonna do some VO2 max work today, it's gonna be 4 minutes on, 4 minutes off. They can't even really go in the pain cave. Because if they don't have a solid strength base, so you can't really work on VO two max work as much if there's not a strength base.

So you have to be able to do that. And luckily he talks a lot about strength and how important it is. But I want anyone listening to this to know that to truly benefit from harder level conditioning, you have to build up your strength at the same time, which leads me into his strength protocol. Now, I think that his strength is pretty good.

I do think it's a bit oddly break broken down. Since any good strength program is going to require concentric and eccentric loading, he does talk a little bit more about being very mindful of an eccentric load. So like the lowering off a box, like coming down for three seconds on a box, step down. So if you're stepping down off a box, like being able to lower yourself, I think those things are very important too, but I've never seen them so focused before.

So I think that you could easily. At Garage Gym Athlete, we do tempo training all the time. That's focusing on concentric, eccentric, and even isometric, which he completely left out. Other things that he focused on, pulling motion, hip hinging motions, and grip strength. I don't think that there's any need to break those down individually.

I think that if you're just doing compound movements with a barbell or kettlebell, you're going to be doing pulling motions, hip hinging motions, and grip strength. And then he does talk about rucking in his strength section of his book. And we can put that in the strength category. But for me, I would prefer to put that in a conditioning modality in the oxidative system that will act as zone two work.

So that was another one of my critiques is he put rucking in his strength and I get it. So every step you take, it's unilateral load. There's stability involved, engaging the core. I get it. I get it. But ultimately, if Peter's actually going and doing zone two work four times per week for an hour and then separately doing or doing rucking four times a week for an hour and then also doing zone two work four different times for an hour, why can't those be the same thing?

Why can't you, why can't your rucking just be your zone two work? And so it obviously can. It can. That's the answer. You don't have to sit on a bike and be at a certain wattage for a certain amount of time to be truly in zone two. And this is where I think zone two is just getting out of hand. Because when we were talking about this originally years ago, it was a fringe thing.

A lot of people didn't know about it. Like some elite triathletes knew that you needed to train lower zones. And now it's like all the runners are talking about it. Oh, you got to run slower if you want to run faster and... Everyone's talking about Zone 2, mitochondrial health, all that kind of stuff. But, ultimately, can we just talk about, it's heart rate training.

If I'm doing strength training in a garage, and it's hot, I'm going to be in Zone 2 that whole time. Say I do an hour, 15 minutes of strength training, and I trained strength. Okay, I'm getting stronger. I did all this stuff to get stronger, but my heart rate stayed in the zone 2 for 75 minutes, zone 2 range for 75 minutes because of one, the heat, and two, I'm lifting weights, I'm not resting as much.

Why can't that count as both? And this is where I was saying I think Peter Tia got too compartmentalized, and I feel like a lot of people have in the industry, things can be concurrent. Things can be concurrent. I'm not a huge fan of CrossFit training, just the high intensity all the time. You can look at CrossFitters and see what they've done.

They have this mixed modality way of training where everything is mixed modality and you can have a mixed modality. That's aerobic training. You can have mixed modality. That's strength training. You can have mixed modality That's anaerobic glycolytic if you program these things correctly with proper work to rest ratios and all that kind of stuff And then you get into the proper reps and sets and weights you could do one singular mixed modality workout We just did this in our last cycle garage gym athlete where we were doing 40 minute That's strength training, that's aerobic conditioning, probably zone 2 for a lot of people, and it can even act as stability if it's programmed appropriately.

While I understand all these different categories, yeah, we got stability, we got strength, we got aerobic. efficiency, like you could really knock all of these things out in one training session. And that's where I think you get a lot more efficient. And so for his strength, I don't think that there's necessarily anything wrong with his suggestion.

I obviously like to see a little bit more emphasis on sub max effort and dynamic effort methods. I think if we're talking about longevity, you could probably leave out max effort method if you truly wanted to. But when you're talking about that, the fact that strength And muscle mass are the most important for longevity.

You need to be doing all the things that he says, but then we have to, there has to be a conversation about rep schemes and weights and all those kinds of things, because. There are specific reps and sets and intensities that will get you stronger. There are sets, reps, and intensities that will get, help you gain more muscle mass.

And so how do we program these things specifically? And not just go do strength training that has hip hinging, pulling, all that kind of stuff. Concentric and eccentric loading. So I think that we could have gotten more in the programming. He could have gotten more in the programming for strength. And talks specifically about SEPs reps and intensities for accomplishing one more strength and two hypertrophy more muscle mass.

So that was my only other critique there. Lastly, stability. Now I don't disagree with his ideas of what he's calling stability at all. However, I feel there's an overemphasis here due to, I don't know, maybe the light bulb moment he had in working with Beth Lewis specifically, maybe his own injury history.

Cuz to me a lot of the items he mentions in his stability pillar are really just simple training principles like emphasis on breath, good movement patterns. And while all of that's valuable, I'm not negating any of it. I feel like his stability chapter was longer than aerobic endurance, efficiency, and strength.

And most people aren't going to go DNS, go do D, DNS, like they're just not. And so I don't have a huge problem with it. But again, I don't know who the book was for. It's a book for someone like me, who's super into training, and hell, I'll do 18 hours a week in a training week if I really want to cool, I'm down for that, but if we're talking about how do we help average people get better at training, they're not doing DNS, they're not training 14 hours per week, they're not going to focus on zone 2, so how can we just make it More approachable for the average person.

And so I could be missing here on who the book was written for. I'm not sure. I'd love to hear your thoughts on it. Overall. I think the book was pretty good. I was a huge stickler here getting into the fitness sections really just cause I've been doing this stuff for such a long time. And I have my own ideas.

I think we're in agreement that ultimately concurrent training is the best way to train. That's my biggest takeaway from him, where we just completely agree. Concurrent training is it like you need to be doing strength training. You need to be doing some sort of monostructural conditioning, whether that's running, cycling, or if you like to do mixed modality stuff, something like that.

And so ultimately we're in agreement. I just feel like he could probably make it a little bit more approachable and then realize that you don't have to compartmentalize these things as much and still see a lot of results. I think ultimately that's what we've learned in garage gym athlete and programming for the last decade, is that people can see phenomenal results by hitting all the different areas that we need to hit.

Doing all the different energy systems, training all the different strength methods, throwing in the correct amount of zone 2, instability, mobility, all those kind of things, breath work, and still only hit 4 to 5 hours per week. And you can still see amazing results in doing so. So ultimately, that's what I wanted people to know is there's what you can do, and then there's efficient training means that you are not wasting time just doing lots of stuff.

That's been how I feel about influencers or professional athletes or something like Somebody will look at their body and be like, that's amazing. I'll never achieve that there. They might be putting three to four hours a day in the gym. So why should you even, why would you even have that expectation?

Like why would you think that you can do that? If you're only training 45 minutes a day, four times per week, and now we're hitting it on this side, even when longevity is, I think that if I listened to this and added it all up, I would be discouraged. I'd be like, crap, I better start like doing an hour and a half in the morning, an hour, half in the evening.

And like for most people, it's just not realistic. So ultimately I don't want to come off as. Someone who didn't like the book, I think it's a great book. Definitely grab a copy, read it, and let me know what you think of the fitness section and if it can be improved or maybe I'm wrong, who knows? I'm always open to that as well, but that's it for this one.

If you are part of the garage gym athlete community, I really appreciate you sticking around doing the training and being a part of the community. And if you want to see what really garagegymathlete. com where we're not just putting average random. inefficient workouts on there. We actually have very efficient research science backed workouts that could get you really fit without having to train 14 to 18 hours per week.

So go to garagemouthy. com, sign up for a free trial and we'd love to have you. That's it for this one. Remember, if you don't kill comfort, we'll kill you.

If you want to learn more, go to garagegymathlete. com. You can learn about our training. Let us send you a copy of our book, The Garage Gym Athlete, or you can even get featured on The Garage Gym Athlete podcast. Thanks for listening.