The Most Important Workout

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everybody.

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Welcome back to another episode of the elemental Evan show.

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Today's episode is going to be a wellness Wednesday episode.

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So these are full length episodes as compared to the Monday episodes, which

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are a mini episode mini Monday episodes.

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So today's going to be a little bit of a deeper dive.

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Uh, still trying to keep it within a good time restraint for people who are

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busy and don't really have a ton of time.

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Uh, you know, the goal here is to really just provide you with a, you

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know, a lot of health knowledge in a compact amount of time and giving

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you actionable steps that you can start doing, uh, to improve the health

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Of your life and your body and just everything overall.

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So that's really the goal here.

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And today's episode is on a really interesting topic in terms of exercise.

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So obviously if you aren't already exercising, then, please that is

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a really great place to start.

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You know, um, whatever the exercise may be, just go ahead and do it.

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Get some movement.

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Your body was made to move literally.

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You know, without movement, we wouldn't be here.

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We wouldn't be alive.

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Movement is life.

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We use Uh, hunt and gather back in the day and simply to just

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get from one place to the next.

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So moving is an essential part of life, and we need to do it.

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If you are living a sedentary lifestyle, please start moving.

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That is going to be the biggest takeaway from this entire episode.

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I don't care if you get into the minute details of this, if you

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just take away that, Hey, I need to start moving more than I will feel

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that I have accomplished my goal

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Now, before we really dive in to specifically the resistance

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training and weight or resistance training or weightlifting, you can

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kind of refer to it as either way.

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Uh, which I'm going to really dive into why it's so good for our muscle

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maintenance and building muscle and why muscle even important.

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So before I really dive into all of that, I just wanted to

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take a moment and mention that.

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Getting ample amounts of protein is going to be.

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A very key aspect here.

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Right?

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So obviously movement is a large portion of muscle maintenance, but also making

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sure that we're providing our body with the right tools and, uh, you know,

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building structures essentially to build these muscles is going to be crucial.

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So obviously that comes in the form of protein.

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And when I'm talking about protein, you know, a complete protein is something

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that has all of the acids here.

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And the essential amino acids, the reason they are essential is because

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they are not made by the body, right?

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So we need them.

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We absolutely need them, but there's something that our

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body doesn't make on its own.

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And we can only achieve it through our diet or an external source.

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So finding a complete protein is very, very important and then

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getting ample amounts of it.

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So if you are not eating enough protein, this will really show up in

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the preservation of your muscles or even the building of your muscles.

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So there's a lot of ways you can go about deciding how

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much protein is right for you.

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And by no means, do I really have the perfect method for it,

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but just in a general sense,

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For my body weight, I'll divide it in half.

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So once I take my body weight divided in half, let's just take a person

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who's like a hundred pounds, right.

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To make this easy.

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That means 50 pounds made into grams is usually about the

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amount that I would shoot for.

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Now that is obviously just a very general and broad, uh, point there

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you can, you know, eat more or less.

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You're going to hear different.

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Uh, varying opinions on it.

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I usually hear a little bit more, uh, personally, there's a lot of people,

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especially if you're really trying to put on muscle, who will say that you

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need to eat more protein than that.

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So that's just a general, uh, you know, something to keep in mind and,

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you know, uh, it gives you good.

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Idea of how much you should be tracking and eating each day.

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Not necessarily saying that you need to track your micros and macros here, but

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just kind of being conscious of the fact that you are getting in a solid amount

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of protein each day, to make sure that you're providing your body with the

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right materials to build the muscle.

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Right.

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And plus protein.

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Uh, proteins are just so important for all, you know, a

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slew of other things in the body.

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So really making sure we're eating a good amount is super important.

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And typically I start off my day with some spirulina and chlorella spirulina has.

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Literally the highest amount of protein by body weight.

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Now, typically you don't eat a ton of spirulina in one setting.

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So you're by no means, are you going to get all of your protein in just through

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spirulina, but I find that it's a nice way to start my day with getting some,

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uh, protein through spirulina, which has a ton of protein per body weight.

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I think it's 70% protein by, uh, by weight.

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So it is very, very dense in protein.

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It's a complete protein as well.

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And it does a ton of other things.

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It's super beneficial for the brain health it's detoxifying for the body,

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because it has chlorophyll in it.

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Uh, usually I'll rely on my chlorella, which is extremely high in chlorophyll,

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a for detoxifying the body.

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But nonetheless spirulina is a great way of kind of just starting

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your day off on the right foot.

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And then following it up with some, you know, dietary protein, like

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maybe some eggs or, uh, animal protein, or even a vegetable

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Uh, depending on your dietary preference, right?

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Now.

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I will usually get my spirulina through either energy bits or through Organifi

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both of them have incredibly high standards for what they produce energy bit

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specifically with spirulina and chlorella.

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They take extra care to make sure that you are getting the highest quality

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spirulina and chlorella in the market.

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In my opinion.

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And then with, uh, with Organifi.

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They also have extremely, extremely high standards.

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Third-party tested for glyphosate.

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So, you know, you're not getting any of that nasty pesticide usage in there.

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And as well, their stuff tastes incredible and you get solid quantities of

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everything that they put in their blends.

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That's why I really love their blends because they only have like eight

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ingredients that way, you know, when you do a scoop of it, you are getting very

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high levels of every single thing that they're putting in there, as opposed to

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some other brands which maybe have 50.

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Different ingredients in their product, which means you're obviously not

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getting very much of it per scoop.

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So anyways, go ahead and check out either energy bits or Organify.

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I have a code with both of them for 20% off.

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I will have that in the show notes.

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It's either elemental or elemental 20, usually.

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Uh, once again, it'll be in the show notes.

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So you can go ahead and click on the link in there and use that

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code for 20% off from both places.

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And if you are more of a vegetarian or even vegan, organic has a protein

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powder mix that you can purchase through there to make sure you are really

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staying up on your protein intake.

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So that is going to be kind of the groundwork for building muscle, right.

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Is making sure we're getting ample amounts of protein.

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So once we already have that established, meaning you are taking your protein shakes

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in the morning, or whenever you take them.

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You know, getting adequate spirulina, um, eating eggs and me, or plant

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protein, whatever it may be.

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Once you have that solid foundation, you're making sure you're getting in

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the right amount of protein each day.

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Now it comes into actually building the muscle.

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So getting into muscle and muscle maintenance, we need to first

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start off with why doing resistance training or, um, you know, lifting

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weights is actually important.

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So.

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A lot of people typically think of strength training or, uh, you

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know, resistance training as just trying to grow your muscle muscles.

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Having what's called hypertrophy is which is literally the growth of the muscle.

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Right.

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Um, yes, this is a nice side effect.

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Obviously it looks nice.

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It's appealing.

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Uh, physically, obviously when someone has, uh, you know,

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muscle definition in all of this.

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And this is definitely something that we value as a society, for sure.

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But really it goes a lot deeper than that.

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Aside from just having big and defined muscles.

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You know, when we do strength training or resistance training, what you're really

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doing is you're making sure that you are able to live your life free of hopefully

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pain, but also in the way that you want to live it for a long period of time.

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Now, I know that's a pretty general and broad statement, but if you

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think Everything that you do pretty much requires muscle, right.

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And muscle.

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Uh, maintenance to continue doing it for a long period of time.

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You can think of playing with your kids or taking your dog for a walk

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or, uh, playing a game of soccer.

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Uh, going surfing or swimming in the beach, whatever it may be to a degree

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is definitely requiring you to have a certain, you know, level of muscle

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to accomplish whatever that goal is.

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So making sure that we are maintaining our muscles is very key for this.

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And especially when you start getting into your later years when muscle

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production is not what it used to be.

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Right.

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So for those of you who are maybe still, uh, you know, under 30,

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let's say, uh, this might not be such a big issue for you.

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You might already.

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Already have natural muscle definition and growth without really

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even trying, which is awesome.

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But we're talking about obviously maintaining this muscle for a long

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period of time, far into the future.

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That way we can live our life in this way and enjoy it.

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Uh, later into our years.

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So one thing I would like to say is if you are not already doing

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a form of resistance training or weightlifting, then please start now.

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Uh, this is obviously for people who, um, you know, let's just say

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anywhere from, uh, 16 and up, right.

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Obviously you can.

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Work out at whatever age you want, but let's just kind of focus on this area.

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So if you are not lifting weights or, you know, putting your

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muscles under a form of stress,

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Then you are going to lose those muscles to a degree.

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Right.

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And the reason this is mainly is because muscles are energy demanding.

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So there was actually a article in the LA times where they said that.

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One pound of muscle burns, six calories at rest while fat only burns

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two calories a day at rest, right?

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Like a pound of fat.

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So obviously muscle is just naturally more energy hungry and energy demanding.

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So our body and its amazing intelligence understands that,

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Hey, this is a very costly thing to continue maintaining and keeping here.

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So if we don't need it, we're going to just, you know, kinda get rid of

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it and only keep what we really need.

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Our body is trying to be as efficient as possible here.

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The only problem is that muscle can really help you later on in

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life in doing literally everything.

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Right.

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So we have to make sure that we are constantly.

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Putting some stress on our muscles showing that there is a demand for them.

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And there is a load that they need to carry or do or whatever it may

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be for them to stay around and maybe even build up a little bit so that

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we can do those tasks even easier.

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So for those of you who are not already practicing.

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Uh, resistance training or weightlifting training of any kind.

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Please go ahead and start doing so now.

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And it doesn't have to be crazy weights.

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It doesn't have to be super, super heavy.

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I'm talking about just starting to lift some, some stuff and put a demand on your

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muscles so that they can then react to that and, you know, meet that demand.

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Right.

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So.

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Let's get into a little bit of the skeletal structure.

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So when we start talking about building muscle, we also need

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to understand that at a skeletal level, it's very important, right?

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So muscles, they do things like keep.

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Your posture, correct.

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You know, and, and help keep everything where it needs to be.

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You actually have, what's known as a Musk.

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Uh, musculoskeletal system, which includes your bones, muscles,

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tendons, ligaments, and soft tissues.

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Uh, these all work together to allow your body to move liftings run.

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Uh, essentially perform any physical task, right?

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Also for those of you who have ever injured a joint, a common

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thing that people will tell you, doctors will tell you this.

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I was told when I.

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Uh, dislocated my shoulder was that.

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We need to, actually, once it's healed, go ahead and build up the muscle around

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that joint to help really support, uh, that joint and help keep it together and

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keep it from maybe dislocating again, or just giving us pain in the future.

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So the muscular system is very, very important for not just lifting

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and doing things, but also the structure of your, of your skeleton.

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Right.

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Uh, resistance training helps to improve the health and function of your

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musculo, sorry, musculoskeletal system.

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And can specifically improve the density of your bones.

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By placing stress on the bones.

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So this is really wild here.

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Um, I heard this in another podcast.

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There is a gentleman by.

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The name of Dr.

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Josh aqueous or something like that.

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He created, what's known as the X three bar.

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I'm pretty sure is what it's called, but it's a form of resistance training.

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And the reason he had created it was mainly because his

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mother was, uh, diagnosed with osteoporosis, which is obviously.

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Uh, your bones, they are, uh, fragile.

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They are porous, right?

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Like osteoporosis, like their poorest bones.

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Right?

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So they don't have the density and structure that they used to have.

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Well, what he found was that by placing the bones under a certain

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amount of pressure and stress, what you're actually doing is by

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putting that demand on them, right.

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Not overdoing it, obviously with a person with osteopenia, osteoporosis, for sure.

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But, um, you know, putting a certain amount of demand and pressure and

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stress on those bones actually gives.

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It gives them a signal to strengthen and to meet that demand.

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Right?

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So when you put stress and pressure on your bones, through lifting heavy

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stuff or a resistance training, what you're actually doing is you're

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telling your bones that they need to be stronger and they need to meet

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the demand of what you're doing.

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And so they will naturally go ahead and actually regrow the density

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of the bones, at least according to this guy, um, which I've.

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He gave some quite compelling evidence and, uh, some research work there.

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So, uh, it's pretty safe to say this.

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And if you don't believe me, of course, go ahead and do your own research here.

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As with anything on this show, please do your own research.

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I'm simply just here to provide information.

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I'm not a medical professional.

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I'm just giving you my health and wellness tips and advice here.

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Uh, But anyways, so this was a really good way.

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Of actually building the density of your bones.

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So weight training or resistance training is not just about growing

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the muscles and helping them.

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Uh, you know, grow to lift things for you, but rather it's also benefiting the actual

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skeletal structure of your body, right?

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It's making sure that your bones are strong and able to withstand

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pressures that they might undergo, which obviously when you get into

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your later years is very important because we tend to be, you know, be.

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Uh, sorry.

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We tend to be faced with things like osteoporosis, especially for women.

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Uh, this is a big one, right?

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So making sure that we are able to keep our bones dense into our later

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years can really help us avoid things like, uh, you know, fracturing the

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hips, uh, you know, from a fall or even just breaking any bone.

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Right.

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Because.

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Uh, the bone just begin to grow fragile at that time, especially if

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you're not putting them under stress.

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So making sure we are working out to literally.

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Take care of our skeletal system is key for later in the years.

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Now.

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This next one is going to be.

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In my opinion, kind of the most important while the other two

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were already extremely important.

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This one is going to

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Very important, especially for people in their later years.

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Let's go ahead and just call, um, like the 55 plus community here.

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Right?

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So obviously, as you get later into your years, one of the things that

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really starts to go is balance.

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And I see this time and time again, with a lot of family members of mine, right?

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With my grandmother, with my mother, uh, you know, I see that they start to

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really lose their balance over time.

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And the reason for this is once again with muscles, when you are not using

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them, you are going to lose them.

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So for balance, we have a lot of little muscles and tendons and ligaments

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all over our body that are helping.

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To balance us and keep us up, right.

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Or if we stumble and trip over something, we have the ability to catch ourselves,

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uh, with all these little muscles and, Tendons and ligaments being

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able to react and, you know, allow us to catch our catch our balance.

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Um, the only problem is we don't typically strengthen these muscles right.

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Uh, which is a really serious problem.

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So.

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What's really important here is we want to make sure that we're also doing

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certain workouts that are going to.

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You know, improve the little muscles and tendons and ligaments that

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are really helping our balance.

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So doing certain workouts, like, um, maybe if you're doing squats,

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you can go ahead and switch it over to a lunge now and maybe use

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a mace, which is, uh, uh, a weight.

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It's a stick with a weight on the end, essentially.

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And when you're doing lunges, maybe switching the sides that you have,

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the heavy side of the weight on to, you know, as you go into your lunge,

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really have to find that balance.

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You know, so kind of working with the weight, but in workouts that are going

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to require more balanced than normal.

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Uh, this is going to help really strengthen those, uh, little muscles

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that are really helping you to balance.

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So that's important, making sure we are doing.

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Specific workouts that are good for our balance.

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Um, and on top of that too, this is not a weighted workout, but

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doing yoga, yoga is going to be great for all kinds of balance.

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You know, there's tons of poses like warrior three or tree pose

Evan: 00:18:03

where you were balancing on one leg.

Evan: 00:18:05

And that is definitely going to strengthen all of those little muscles

Evan: 00:18:09

that help to keep you upright and balanced and staying on that one foot.

Evan: 00:18:13

Uh, not only that, but you know, learning to focus and spot the eyes somewhere.

Evan: 00:18:18

Which also greatly increases your balance.

Evan: 00:18:20

These are really important things that if you don't do them regularly,

Evan: 00:18:24

you're going to lose them over time.

Evan: 00:18:25

Right.

Evan: 00:18:26

Because there's so many people who are in there.

Evan: 00:18:28

You know, 50, 60 seventies, eighties who probably haven't really worked

Evan: 00:18:33

out or done a balancing exercise in.

Evan: 00:18:37

Years, like maybe a decade, right.

Evan: 00:18:39

Which is really, really bad.

Evan: 00:18:41

Um, this is just a recipe for disaster.

Evan: 00:18:43

Now I wanted to give a little bit of statistics here on

Evan: 00:18:46

why balance is so important.

Evan: 00:18:48

So according to the CDC, 3 million older people are treated in emergency

Evan: 00:18:55

departments for fall injuries.

Evan: 00:18:58

Over 800,000 patients a year are hospitalized because of a fall injury.

Evan: 00:19:03

And at least 300,000 older people are hospitalized for hip fractures with 95% of

Evan: 00:19:10

hip fractures being a result of falling.

Evan: 00:19:14

Okay, this is a, these are really huge numbers here, right?

Evan: 00:19:16

I mean, 3 million older people treated in emergency departments

Evan: 00:19:21

for falling for fall injuries.

Evan: 00:19:23

That's 3 million people.

Evan: 00:19:25

That's wild just for falls.

Evan: 00:19:26

And like I said, I, with my own family members, I've

Evan: 00:19:29

already seen it multiple times.

Evan: 00:19:31

They've fallen and had injuries, like quite serious injuries, you know?

Evan: 00:19:35

Uh, and then on top of that, we're talking about 300,000 older people being

Evan: 00:19:39

hospitalized for hip fractures and 95% of those are just from a result of falling.

Evan: 00:19:45

These are really, really huge numbers.

Evan: 00:19:47

Now I personally believe.

Evan: 00:19:49

That we could cut these numbers in half by simply just doing

Evan: 00:19:53

some resistance training.

Evan: 00:19:55

If people were too.

Evan: 00:19:57

You know, once or twice a week, even like, not even that much, just go do

Evan: 00:20:01

a little bit of resistance training.

Evan: 00:20:03

We could dramatically lower these numbers by just making sure that we are really

Evan: 00:20:08

preserving our muscles and keeping them up to where they need to be so that they

Evan: 00:20:12

can meet the demand of our lifestyle.

Evan: 00:20:14

Right.

Evan: 00:20:15

And it's not even that much.

Evan: 00:20:16

We're just talking about catching yourself from falling.

Evan: 00:20:19

Right?

Evan: 00:20:19

This is a very simple thing.

Evan: 00:20:21

Like it's not like we're saying, you know, being able to lift a hundred

Evan: 00:20:24

pound box or something like that.

Evan: 00:20:25

This is just catching yourself from a fall.

Evan: 00:20:27

So very simple workouts here.

Evan: 00:20:30

Now falling for people aged 65 and older.

Evan: 00:20:34

Is the leading cause of injury and injury related death in the United States.

Evan: 00:20:42

That's so wild.

Evan: 00:20:43

I mean, that's just to really think about this.

Evan: 00:20:46

This is, you know, obviously people can fall and be in the best shape and health

Evan: 00:20:52

possible and they might just fall wrong.

Evan: 00:20:54

And of course, that can result in a bad injury or even a death.

Evan: 00:20:58

Right.

Evan: 00:20:59

But.

Evan: 00:21:01

For it to be the leading cause of injury and injury related death in the

Evan: 00:21:04

United States for 65 and older people.

Evan: 00:21:07

We know that there's an issue here.

Evan: 00:21:09

Right.

Evan: 00:21:09

And it is simply just because our bodies are not capable of

Evan: 00:21:14

catching ourselves from a fall.

Evan: 00:21:16

Because our reactions aren't fast enough.

Evan: 00:21:18

Our balance isn't there and our muscles are not well enough maintained

Evan: 00:21:23

and developed to respond to that

Evan: 00:21:26

This is really, really important stuff here.

Evan: 00:21:28

And I think this alone.

Evan: 00:21:30

Uh, like I said, it's going to be the most important one, you know, as compared

Evan: 00:21:34

to the skeletal system as compared to the muscles, which obviously they're

Evan: 00:21:37

playing a role here, but balance just balance is the biggest thing when we're

Evan: 00:21:41

getting older and making sure that we don't succumb to these injuries through

Evan: 00:21:46

something that's so easy to avoid, right.

Evan: 00:21:48

Just go, literally get active once or twice a week.

Evan: 00:21:52

And Drop your, your chances of having an injury related to falling or

Evan: 00:21:57

death related to falling by so much.

Evan: 00:21:59

It's a very, very simple thing to do now.

Evan: 00:22:03

On that note.

Evan: 00:22:04

I know this is obviously I'm talking about a lot of older people, which absolutely

Evan: 00:22:08

like, I'm happy to address them, but this is also for younger people as well,

Evan: 00:22:11

just because you're young and you have.

Evan: 00:22:13

You know, your hormones, hopefully in the right levels.

Evan: 00:22:16

And, uh, you know, you are.

Evan: 00:22:18

Able to just catch yourself from falling.

Evan: 00:22:20

That's great.

Evan: 00:22:21

But maintaining the muscle mass now and really creating that lifestyle

Evan: 00:22:26

and these habits that you're going to be able to carry into your

Evan: 00:22:28

later years is going to be key.

Evan: 00:22:30

It's going to make it so much easier on you.

Evan: 00:22:32

And it's going to really ensure that you don't fall and have these major injuries.

Evan: 00:22:37

Right?

Evan: 00:22:38

So while if you are young and you're thinking that this doesn't really

Evan: 00:22:41

pertain to you, then scratch that idea.

Evan: 00:22:44

Absolutely.

Evan: 00:22:45

Does you definitely should be doing some resistance training,

Evan: 00:22:48

even, even a young person, if it was just once or twice a week.

Evan: 00:22:51

And you were getting in a gym for 30 minutes to an hour.

Evan: 00:22:53

Um, and you know, really getting after That would be absolutely enough.

Evan: 00:22:58

And then obviously making sure we're Appropriate amounts of protein as

Evan: 00:23:02

well to make sure our body has the adequate building blocks to do so.

Evan: 00:23:06

Right.

Evan: 00:23:07

So if you're like, Hey, I don't have a gym and I don't want to get

Evan: 00:23:11

a gym membership or whatever it is.

Evan: 00:23:14

That's okay.

Evan: 00:23:14

I'm not telling you to go spend any money.

Evan: 00:23:16

Oh, heck, I'm here trying to give you guys just free advice as is, right.

Evan: 00:23:20

Like every single one of these episodes is I really tried to just provide free

Evan: 00:23:23

examples and advice for all of you.

Evan: 00:23:25

So here's the deal.

Evan: 00:23:27

If you're at home.

Evan: 00:23:27

And I saw a lot of people doing this during COVID, which is awesome.

Evan: 00:23:30

Right?

Evan: 00:23:31

Uh, and that was just simply that they would go ahead and make their own weights.

Evan: 00:23:35

Right?

Evan: 00:23:35

Like they would get a five gallon jug of water and use that as a weight.

Evan: 00:23:39

Right.

Evan: 00:23:40

So five, a five gallon jug.

Evan: 00:23:42

I believe each gallon is like eight pounds.

Evan: 00:23:44

So eight times five that's 40 pounds right there that you could have,

Evan: 00:23:48

and you could do squats with that.

Evan: 00:23:49

You know, you could fill it up halfway.

Evan: 00:23:50

So it's not even a full 40 pounds and yeah.

Evan: 00:23:53

Do squats with it.

Evan: 00:23:54

You could lift it over, uh, behind your head.

Evan: 00:23:56

You know, you can be inventive with this.

Evan: 00:23:57

You don't have to go to a gym to work out.

Evan: 00:24:00

In fact, I think it's great for us to find ways to do resistance training in.

Evan: 00:24:06

Uh, something that's more practical in real life.

Evan: 00:24:08

Uh, like for example, maybe even just shoveling dirt, right?

Evan: 00:24:11

Or shoveling heavy rocks out, you know, um, this is a form of resistance,

Evan: 00:24:15

resistance training, just anything that is going to really work the muscles and

Evan: 00:24:19

put a demand on them is going to be great.

Evan: 00:24:22

Um, you can even do pushups and stuff, which is, you know, you don't have any

Evan: 00:24:26

additional weight aside from your body, but even those are really, really great.

Evan: 00:24:29

So there's tons of free things that you can do to, uh, continue building

Evan: 00:24:35

the muscles and improving your muscular musculoskeletal system.

Evan: 00:24:40

Uh, that just don't require any money.

Evan: 00:24:42

So another free tool that you can use is, uh, my buddy Caleb wood.

Evan: 00:24:47

He was on this show a few times in the past, and he has some

Evan: 00:24:52

really, really excellent workouts.

Evan: 00:24:53

Uh, typically he uses just one kettlebell.

Evan: 00:24:55

So it's very simple.

Evan: 00:24:57

A lot of people tend to have kettlebells.

Evan: 00:24:58

Um, if you don't, you, I'm sure you can find something else to use in place And,

Evan: 00:25:02

you know, it's a free video on YouTube.

Evan: 00:25:04

So there's tons of things that you can do that are free and can really help

Evan: 00:25:09

you get to the best health possible.

Evan: 00:25:11

Right.

Evan: 00:25:11

Cause that's really the goal here, Yeah.

Evan: 00:25:14

So if you are looking for a way to do that, here they are.

Evan: 00:25:17

Let's go ahead and just kind of recap everything here.

Evan: 00:25:19

So for one, obviously maintaining muscle is going to be key for

Evan: 00:25:26

You know, just going throughout life and doing whatever it is you want with ease.

Evan: 00:25:30

Um, muscle is energy hungry, it's energy demanding.

Evan: 00:25:33

So it's going to be the first thing to go if you're not using it.

Evan: 00:25:35

Right.

Evan: 00:25:36

So making sure that we are putting a demand to show our body that, Hey, we

Evan: 00:25:39

do need this muscle is going to be key.

Evan: 00:25:41

Uh, building the density of your bones and really the musculoskeletal

Evan: 00:25:45

system, making sure it's a well taken care of is very beneficial

Evan: 00:25:49

for us to lift weights and practice resistance training to maintain that.

Evan: 00:25:54

And then the last one, which is balanced, which once again, I

Evan: 00:25:56

think is so, so important here, especially for the older community.

Evan: 00:26:01

We have to do things that improve our balance, which we can do weight training

Evan: 00:26:05

in different positions that are going to require better balance or practice.

Evan: 00:26:09

Uh, you know, just body weight exercises, like yoga and get into

Evan: 00:26:14

positions that really require us to achieve better balance.

Evan: 00:26:17

Right.

Evan: 00:26:18

So those are going to be the three things.

Evan: 00:26:20

And then once again, you don't need a ton of money to do these things.

Evan: 00:26:24

You can find ways to, uh, work the body out without having to go to a gym and

Evan: 00:26:29

you can receive, you know, receive very similar results from doing these practices

Evan: 00:26:33

as you would with going to the gym.

Evan: 00:26:35

So really the main thing is just getting out and doing it.

Evan: 00:26:38

And like I said, the most important part of this is literally, if you

Evan: 00:26:41

aren't moving already go do some movement, get a movement practice, you

Evan: 00:26:45

know, one to two times a week minimum.

Evan: 00:26:47

Uh, I don't care what it is, but do something that is going to challenge

Evan: 00:26:51

your muscles and show that they need to be there and they need to

Evan: 00:26:54

be ready to respond to anything.

Evan: 00:26:55

Life might throw

Evan: 00:26:57

And then last but not least once again, make sure you're eating

Evan: 00:27:00

adequate amounts of protein.

Evan: 00:27:02

Protein is awesome.

Evan: 00:27:02

It's a very satiating macro.

Evan: 00:27:05

So it's actually one of, if it's not Satiating and is one of the most

Evan: 00:27:09

satiating, uh, foods that you can eat.

Evan: 00:27:11

So prioritizing protein on your plate is a great way to make sure that

Evan: 00:27:15

you're feeling full and also, you know, getting a lot of bang for your buck.

Evan: 00:27:18

That protein is going to be great for your body to build muscles, get

Evan: 00:27:22

you in better shape, and ultimately just allow you to live a better life.

Evan: 00:27:25

Right.

Evan: 00:27:26

So anyways, that's going to do it for today.

Evan: 00:27:28

Those are the tips.

Evan: 00:27:29

I hope you guys enjoyed Like I said earlier in this podcast, you know,

Evan: 00:27:33

it's just, this whole show is about giving you free advice and helping

Evan: 00:27:37

you to live your best life possible.

Evan: 00:27:40

You know, I want to give you actionable steps that you can walk

Evan: 00:27:43

away from this episode with today and implement them into your life

Evan: 00:27:46

and just live a better life overall.

Evan: 00:27:49

Uh, you know, pain-free and, uh, with, you know, no issues,

Evan: 00:27:53

hopefully later in our life and that way we can just really enjoy it.

Evan: 00:27:57

And, uh, you know, health is wealth really.

Evan: 00:27:59

So I know it's overplayed little saying there, but it is absolutely true.

Evan: 00:28:03

Anyways, go out there, move, lift some heavier stuff and, uh, you

Evan: 00:28:08

know, take care of those muscles.

Evan: 00:28:10

They're going to really pay off in the long run in the future.

Evan: 00:28:13

And, uh, yeah, it's just a very beneficial thing to be doing.

Evan: 00:28:16

So thank you all very much for tuning in to today's episode.

Evan: 00:28:20

If you haven't already.

Evan: 00:28:22

Uh, go ahead and subscribe to wherever you listen to this podcast on, uh,

Evan: 00:28:27

whether it's Spotify or apple podcasts or any of the other platforms.

Evan: 00:28:31

Go ahead and subscribe on there.

Evan: 00:28:33

If you're on apple podcasts, please, please leave a review.

Evan: 00:28:37

I love to read the reviews and see what you guys think about the show.

Evan: 00:28:40

It also helps people to find the show and spread this information.

Evan: 00:28:44

If you've received some, uh, really beneficial information from the

Evan: 00:28:46

show, then please share it with a family friend or loved one.

Evan: 00:28:49

Obviously it goes very far to do that.

Evan: 00:28:51

And you can really help people who might really need to actually hear

Evan: 00:28:55

this message and hear this information.

Evan: 00:28:58

And then last but not least.

Evan: 00:28:59

If you aren't already on YouTube, then go ahead and check me out on YouTube.

Evan: 00:29:03

I'm starting to post all of my episodes up on YouTube.

Evan: 00:29:06

Uh, so if they come a little bit later, I'm sorry, but they

Evan: 00:29:09

will eventually get up there.

Evan: 00:29:10

Um, uh, I'm recording all of these and, and, uh, learning the

Evan: 00:29:14

ropes with YouTube here, but.

Evan: 00:29:16

Uh, getting the video format up on there.

Evan: 00:29:18

So go ahead and check that out.

Evan: 00:29:20

It's also elemental Evan.

Evan: 00:29:21

Once again, it'll be linked in the show notes and, uh, go ahead

Evan: 00:29:24

and check out the show notes.

Evan: 00:29:25

I'll have a bunch of links in there so you guys can check

Evan: 00:29:27

those all out and, uh, yeah.

Evan: 00:29:29

Thank you guys very much.

Evan: 00:29:30

I appreciate all the support and listenership from all of you.

Evan: 00:29:34

It's truly just.

Evan: 00:29:35

You know, it makes me so happy that I have this platform to share

Evan: 00:29:38

this knowledge with all of you on.

Evan: 00:29:40

And, uh, I'm just very grateful for each and every single one of you.

Evan: 00:29:44

So you guys already know in the motto of the show, it is do

Evan: 00:29:46

everything with good intentions.

Evan: 00:29:49

And connect to your elements and apparently get outside

Evan: 00:29:53

Which is one of, uh, which is a portion of every single element.

Evan: 00:29:57

Each element has its own form of movement.

Evan: 00:29:59

And, uh, so yeah, get out there and move and keep those muscles looking good

Evan: 00:30:02

and, uh, doing what they need to do.

Evan: 00:30:05

Alrighty.

Evan: 00:30:05

Have a great one.