How Peak Performance Drives Business Growth - Oliver Anwar

Welcome to the Proven Podcast, where it doesn't matter what you think, only what you can prove.

Today's guest, Oliver Enwar, is an executive health coach who's helped people from Amazon, Meta, Shopify-you name it.

He's helped them elevate their bodies while still running global empires.

He goes through in this episode and breaks down exactly what supplements you need to take, exactly what your workout program should be, everything.

It was an amazing conversation.

I can't wait to share it with you.

The show starts now.

Hey, everybody, welcome back to the show.

Oliver, thank you so much for joining me.

Thanks for having me, man.

Really excited for this.

So, for the four or five people who don't know you, who are you?

What do you do?

What's your claim to pay?

Yeah, so my name is Oliver Amwa and I'm an executive health coach to some of the top leaders in the world.

So we've worked with executives at Amazon, Meta, Tinder, Shopify, Accenture, one of the biggest news anchors in the U.S.

as well.

And we're really about optimizing people's health so they can make their health a competitive edge when it comes to business and everything they do in life so they can dominate.

I love that your approach isn't just about getting healthy.

It's so that you perform more effectively and you procreate better results.

Because what people don't don't understand is if you're exhausted and you show up to the office, it doesn't really matter.

So this is more about doing that, performing at a higher level here.

And oh, by the way, you're also going to get in really amazing shape as well as a side effect of it.

A hundred percent.

And what we really focus on, it's that idea of performance over everything else.

And the great thing about when you focus on performance is your business top line increases, you become a better leader, but as a byproduct, you're healthier, you turn up more present, like spiritually as a person, you feel better.

And that as a byproduct helps other areas of your life as well.

Yeah, I think you're the only trainer I've ever heard that talks about bottom line in the first couple of sentences.

So it's a very different ballgame.

You're also someone who's driven by very specific metrics.

Like before you even start, you're like, I'm going to go after blood work.

We're going to talk about blood work.

These are things you need to do.

Most people don't do that.

Can you walk me through that?

Yeah, absolutely.

So when people run a business, you know, everyone's data driven, right?

And they focus on everything that's going on with the numbers.

But when it comes to health, for some reason, people don't approach it in that kind of granular, precise way.

So the way we want to look at things is okay what is your internal blood work saying because everyone's got a different genetic makeup everyone's got a different environment or level of stress they're going to be affected by different things so when we do a comprehensive blood test we focus on kind of four different areas that we call this and if anyone's got a pen and paper they should note this down now because this is some free game that i hope you all you all like so number one you've got your cardiovascular and metabolic health so you're looking at your blood pressure your triglycerides to hdl ratio you've also got your blood sugar levels as well so all of these metrics are going to to be very important when we're looking at that side.

You've then got your hormonal and nutritional balance.

So think of this as your testosterone levels, your thyroid function, your vitamin and mineral deficiencies.

All of these are going to drive things in your body that are going to help you perform.

You've obviously got your strength and physical fitness.

One of the big things now is VO2 max, you know, your strength and flexibility, those play big things.

And obviously your sleep quality and stress management.

So we take these kind of four pillars or four areas of testing.

And these are the key markers if you're an entrepreneur or executive that wants to perform at your best.

Now, typically a doctor will say to you, oh, well, just, you know, check your BMI or make sure your cholesterol is not too high.

These are very basic metrics when it comes to performance.

And, you know, I always say to people, well, as a CEO, you're a Formula One car, right?

And you're optimized to win.

So if you want to optimize to win, you've got to treat your body like that and really dive into the granular metrics that are going to help drive that.

Gotcha.

For those of you who are playing at home, vitamin means vitamin for us American listeners.

Oh, sorry, guys.

Yeah.

So as you're going through some of these things and you're hitting them, there's lots of metrics that you touch that other people don't normally touch.

So if someone comes in and they've got insulin resistance, for example, and their BMI is a little high, how does that change?

Because getting the data is one thing.

How does that change how you train people once you have that data?

It's a really good question.

I think the main thing is around the supplementation needs of people.

So supplements are a...

billion dollar industry, trillion dollar industry.

It's crazy how much money is put into that.

But most people are flying blind when it comes to the kind of supplements that they need for their body.

And there's one test out there called a lipoprotein A, which is basically a marker for heart disease.

And not many people test for this.

So I went and did my bloods about six months ago and got a lot of testing done.

Everything was completely optimized.

The one thing was my lipoprotein A was not optimized and that this was due to a genetic disposition that I didn't know that I had.

It's hereditary in my family.

So I started taking a supplement called nasine.

And this nasine kind of gives you these hot flushes when you take it, but this can actually reduce the impact of lipoprotein a by like 40 if you take it the right amount for a certain period of time and my mind was kind of blown because number one i didn't know that i had this issue with someone that was pretty healthy and was optimized and secondly i didn't know that there was this amazing supplement out there that could actually reduce that likelihood of a potential heart disease or heart disease risk by 40 so again it's very specific and granular if that makes sense yeah it does it's funny because We just found out that I've got some mold toxicity in me because I grew up in South Florida, so there's a lot of mold.

And the only way you get out of that is you do IR.

You know, you get into infrared red sauna and you do that.

But unless I had spoken to a professional, they're like, you're taking 90 cents as quickly as you possibly can.

I was like, really?

They're like, yeah, you need to have open it up.

You need to have it detox out.

But most people don't even, A, know where to get these tests or how much they cost.

So if you're going in, you're like, hey, I need this barrage of data, which we, which as entrepreneurs and founders, we get barrages of data every single moment of every single day.

And we throw temper tantrums if we don't get them.

But we don't do the same thing for our body, which is just wild to me.

So how much of the tests, you know, do you recommend them all?

Where do you get them?

How does someone actually implement this as quickly as possible?

Yeah, it's a great question.

So for a lot of guys that have their health insurance, if they have any maybe issues health-wise, a lot of stuff can be covered through insurance, which is a good thing.

So that's good.

But also you can get things done privately.

There are companies out there called, you've probably heard of Function before as well.

They're very famous right now.

But you can just go to a lab and as long as you've got the list of things to do, they can price things up.

And you can get these done from anywhere from sort of $150 to up to like $500 for all of the tests and you can bundle the packs.

So when you look at it on the grand scheme of things, is $500 going to be that much when you're looking at the top performance that you're looking at or, you know, years of your life that you're going to gain back, it's a minimal amount to pay for the level of insight that you're going to get from it, if that makes sense.

Yeah, it does.

So how frequently do you want to take these tests?

Like, say you come in month one, you get it, you find out that you're, you know, a dying flamingo and everything's going to fall apart.

When do you then go get another test?

Yeah, so for most tests, it's between three to six months to get them done.

Now, what I'd recommend is if there's specific issues with something that's quite high, so for example, like me, my lipoprotein A is pretty high.

I would probably want to get that done every three months just to get more of a benchmark of, okay, is this improving short term?

So I can then, you know, look to improve that.

But if things are pretty healthy and you're not too bad in a lot of the areas, I'd say every six months to do that.

Typically, most people, they do an annual physical, which is great.

It's better to do once a year than it is to do, you know, let it go by for years.

But I think the older that you get and the more serious you get about it, every three three to six months is typically what I recommend.

And if someone comes in and they have something with protocols and supplements and all that, how quickly will they start seeing results?

And what's realistic?

Because we grew up in an age where like, I want to take a pill and then all of a sudden I'm seven feet tall and I can duck a basketball and all that.

That's not going to happen, kids.

So if you're running in this situation, what's a realistic timeline if you're like, hey, I'm going to start supplementing, I'm going to start doing these training exercises.

How quickly do people start seeing results?

It's a fantastic question.

And, you know, we have to manage expectations expectations a lot when people come to us because they'll be like, I've been running my company for the past 10 years.

I've not been exercising, not been training.

I want to get the body and health I want in 30 days.

And unfortunately, you know, it's not always that quick, right?

When you've been beating yourself up for that long.

But to give you a direct answer, six months typically, we find is like a great period of time to get great results.

And to give you an example, we had a founder come to us who was like a nine-figure founder, huge company.

And a lot of his markers, I'd say about 40% of them were in the red.

And it was due to the fact he'd had extra body fat.

He didn't have as much muscle mass.

He wasn't doing the functional activity he should have been.

He wasn't outsourcing his nutrition and automating that, which we can kind of go on to.

And yeah, he just wasn't in the place that he wanted to be.

And one of the biggest things for him was he wasn't getting dreams at night.

That was one of the biggest red flags for me because your dreams at night are the deepest part of sleep that you need.

And that's your REM sleep.

And this is where your brain and cognitive function, you know, comes back.

And if you're making, you know, big decisions as a founder or anybody in life, you want to keep your mental capacity at the top top of your game.

And he was realizing, hey, I'm leaving so much on the table.

I'm still running a company worth nine figures.

Imagine how much I could be doing if I could fix this.

So we put him on the protocol.

And within six months, all of his markers were in the green, 30 pounds down.

He had way more energy, more focus.

And the biggest thing was he told me on one call, I'm starting to have dreams again.

I'm starting to actually have these things happen.

I was like, well, that's a huge breakthrough because you're actually in a place where you're healthy now.

Sleep apnea have dropped and things like that.

So, yeah, I would say for a lot of people, like a six-month mark, mark, if you're on something structured, is where you can make a lot of meaningful progress.

Gotcha.

You mentioned a word there that I haven't heard before.

It's called sleep.

I'm not pronouncing it.

Sleep, sleep.

I don't know what sleep is.

I'm a sleeper.

I have no idea what sleep is.

So I'm someone personally, because again, I've built multiple companies, have had multiple exits.

We always go into the idea of like sleep doesn't matter.

I'll deal with it later.

And I've abused my sleep for an exceptionally long time.

How, when you run into that, and this is just me being selfish, how do you fix that?

How do you start reversing that?

I mean, other than there's certain hygiene that you need to do when it comes to sleep.

Like, hey, set your clock at us every time, turn your internet.

Like in my house, free trip for everybody.

You know, those little, those little things that you have that turn lights on and off?

Yep.

In your house?

Yeah.

I have the old-fashioned analog one that's plugged into my router.

So at 9.30, it will turn off all of the internet.

It's my house.

It's a non-negotiable, and it won't turn back on until seven.

Because what I was doing was I was going in and I would, I'd sit there and I'd play on it.

So what I've done instead is I put that literally in a locked box.

Like I cannot get to it.

It's a non-negotiable.

So if something's really bad, I can go to my phone, but I force the internet to go off.

So I know those basic things.

What are some of the things that you found that have radically improved sleep?

Fantastic question.

And just before I go into that, what we always kind of preach up to our clients and the main message we have is that sleep is the foundation of everything.

And people will say, you know, is nutrition the most important or is exercise the most important?

Are supplements the most important?

The number one is actually sleep, because if you think of a house, right, it's built on a foundation sleep is your foundation and if you don't have that everything comes falling down and you know this right when you have four hours sleep you don't want to eat healthy you don't want to train properly you get irritable and everything kind of comes crashing down so we obviously like to say that sleep is the number one when it comes to specific things that you can do with sleep Lifestyle optimization typically has had the best ROI for people reducing their sleep apnea.

So people will come to us with sleep apnea or sleep issues and losing weight, building more muscle, actually getting a good amount of sunlight each day and all of these things they seem very basic but these actually have a huge roi when it comes to not you know having issues with sleep there's also alcohol consumption as well and alcohol consumption obviously impairs your REM and deep sleep as well and that's why people struggle in the middle of the night and wake up and stuff like that it's because of the fact that the alcohol is impairing their sleep quality which is a huge one also marijuana use can do that as well and there's you know a lot of controversy around marijuana right and we have entrepreneurs that have taken it to relax and to to sleep but again that has such a big impact on that rem sleep as well that you might think that it's helping you relax at night but the second or third order consequence of that is you're not getting the rem sleep that's they're going to allow you to perform at your best so those ones are are huge from a supplementation point of view Magnesium glycinate is one of the best supplements that you can actually take to aid in sleep quality.

And if you follow a lot of the biohackers now, they're very much on this kind of magnesium train.

Number one, magnesium.

A lot of the soils that our food is kind of created in are kind of fertilized with a deficiency in magnesium.

When we're under high amounts of stress, we deplete through magnesium.

When we drink coffee, we deplete magnesium.

So the majority of the population is actually magnesium deficient.

So just getting that in can be great.

The reason why glycinate is so good is the glycine actually helps you with falling asleep and help you hit that latter stage of sleep, that deepened REM side of sleep.

So taking a magnesium glycinate can be great, but one of the big hacks that we've found is actually coupling the magnesium glycinate with a form of glycine powder alongside it.

Now, when you take the compounds individually, they actually have more of a profound impact on the body kind of absorbing it, the utilization of it, and that leads to actually a better impact.

So, those two little supplements there can actually have a big, big impact.

And I love that you're sharing all this.

For those of you who are playing at home, this is not medical advice.

These are just too much podcasts.

Of course, yeah.

Please, please go talk to a doctor and enter at your own risk.

All the other legal stuff Don't don't do stupid.

We're just sharing information 100%

educational.

This is just us talking.

So please please understand that really quickly from there you mentioned red flags before Yeah, what are some of the red flags that most of us aren't looking at that are terrifying

Yeah, and specifically to sleep or to health and everything like when you get reports back from someone and all of a sudden you'll get it back you're like oh my god he's a penguin or whatever it is that comes in what are the things that hit you that you're like uh-oh we need to talk about this yeah the the biggest red flag that we see especially kind of like male executives or male clients we work with, is testosterone levels.

Testosterone levels are one of the biggest things that impact performance as an entrepreneur.

And, you know, traditionally people think, oh, testosterone is, you know, me running around as macho as possible, shouting from the rooftops and doing crazy things, right?

But the truth about testosterone, it's one of the biggest drivers of brain fog.

So the biggest symptom of, you know, having brain fog is the fact you've got low testosterone.

Now, when we apply this to a business context or a personal context, it's that fuzziness.

You can't make decisions.

You're not as decisive.

decisive, you know, you're not as tenacious.

And there was actually a 2023 study that came out where it basically said that those people with higher testosterone are less likely to compromise in regards to the opinions of others in certain situations from a pro-social leadership point of view.

So typically people that have lower testosterone from this study are more likely to be more agreeable, that are likely to be more of a pushover.

If you're in a leadership position, you've got to be decisive.

Maybe you're building something that not a lot of people are going to believe in.

And it's your willpower and your drive that's going to take that forward.

having that testosterone as optimal as possible is going to help that drive forward so that has a huge impact but it also has an impact on just general mood irritability as well and the motivation to want to do things like if people say you know what's the motivation like uh metric that you should be looking at testosterone is a big motivation molecule

right because if you've got high levels of testosterone you've got the drive and the energy and the focus to want to do things but when it's lower you've not got that and if you put that into like a business context if you're working 12 hours a day and your testosterone is not optimized well, maybe you're getting four hours out of the 12 that you actually optimize.

Whereas if you can get that testosterone in a good place, you've then got that baseline of energy throughout the course of the day that's allowing you to perform at your best, which could be millions of dollars to your business each year.

If you're looking at it in that kind of ROI context.

Gotcha.

So 12 hours a day.

So like a light day for most of us entrepreneurs.

Light day.

Yeah, yeah.

If you're having a light day, yeah.

So

I'm just being honest.

It's 16 hour days are normal.

So I love that people are like, I don't want to work nine to five.

Congratulations, you're working five to nine.

Enjoy it.

Exactly.

That's the renality.

It is what it is.

So when someone comes in, they've got low T and they're running that hurdle.

There's a lot of controversy around testosterone, be it injected versus doing it in a natural way with, you know, just, there's people I know who have done it just by sit down and do squats.

Do squats as much as you can every single day, get your legs, build the muscle mass up.

That will, that will start rising on its own.

And there's other people I know who do inject.

And the long-term ramifications of that is something that, again, I spent eight years in the hospice watching people die.

So I'm very like, oh, if I wasn't born with it, I don't want it.

So don't, don't put it in me.

Now, with the exception of stem cells, that is a completely different podcast that's coming up.

So

when you're coaching your clients and they have low T, because for whatever reason, maybe their age or whatever the other factors that come into play, what are the ways that you advise your high performers on how to do this?

100%.

No, it's a great question.

And firstly, there's a lot of controversy around that in regards to if you are taking testosterone as a, you know, injectable, it is a synthetic substance that you're putting into your body right like as much as people want to say it's just testosterone well it's not the natural testosterone that your body is producing so the way in our ethos is always let's try and fix the low-hanging fruit first how do we do this naturally to ensure that we can max that and we've got had clients that have gone from 250 300 up to 700 by literally using the approach that i'm going to share so i think the first one again being boring is going back to that sleep quality now one of the biggest uh impacts of uh chronic sleep deprivation is your testosterone can actually drop significantly.

So, if you have four or five hours of bad sleep, you can have testosterone of five or 10 years your senior.

So, for example, if you're a 35-year-old entrepreneur, you've got bad sleep and things like that, you could have a testosterone of a 45-year-old.

Or if you're a 45-year-old, you have testosterone of a 55-year-old.

So, you're aging 10 years just from the fact that you've not got that sleep dialed in.

So, that number one is a big one.

And I'm going to go back to this again.

Body composition is such a big one.

And again, going back to that testing, one of the first things we do is a body composition test to check your visceral fat levels, your lean muscle mass, because the more that you can bring that body fat down and build as much lean muscle as possible, that's going to raise your testosterone levels naturally as well.

Another huge thing is around alcohol consumption as well.

So alcohol consumption really does reduce that testosterone down.

And specifically for busy executives, it's a tough one, right?

Because there's a lot of business dinners that you're going out to.

There's a lot of social events that you've got to go to.

So it kind of conflicts a lot with the lifestyle that you're potentially living.

But there has to be a way in which you've got a way to control that, whether that's using a specific alcohol that's a bit better for the body, reducing the frequency and the amount to increase testosterone.

So, that can be really big.

There's also foods as well.

So, when it comes to testosterone, you want to ensure that you're eating foods that have a decent amount of fat in as well, just to help with raising that level of testosterone naturally as well.

So, cholesterol isn't always bad when it comes to that as well.

That can be really important.

Then, from a supplementation point of view, it really is recommending things around zinc, which is one of the biggest ones, magnesium.

These ones will have an impact on testosterone.

There's also some controversy around ashwagandha.

There are some people saying that it can be good.

Other people feel that it helps with testosterone.

The two big things that I've seen personally is actually taking tonka ali

as a supplement, which is like a herb.

And that really does help with naturally boosting that testosterone up.

So especially if you want to go from that mid-level up to sort of 700, that can actually really help you give that boost with those lifestyle integrations as well, which is an interesting find from what we've done.

So, so yeah.

Love love it.

So when it comes to supplements, are all of them created equal?

Are there some brands that are better versus not brand?

Again, this isn't sponsored.

I never take sponsors.

But what are the what are the paradigms here when it comes to supplements?

Are there better ones?

Are there the worst ones?

What is the stuff you recommend?

And what should someone's daily take be, even if you've never been tested, you have no idea, and you just want to say, okay, I'm going to get the ball rolling today.

What should people be buying?

100%.

So just from a quality point of view, I'll tackle that first and then go into the specifics.

So from a quality point of view, typically what we find is the supplements that are more regulated and actually a little bit more on the premium side tend to have a bigger ROI.

So just because they've gone through more rigorous testing, it's also the fact that the way that the body absorbs those supplements is probably a lot better just for the fact that they're a higher quality.

So that's a really important thing to first dissect.

The second one is like, what should people start with as a baseline?

Well, typically we find that creatine is a fantastic supplement.

And there's a lot of news out there recently about creatine.

There's a, was it Royal McElroy said he was taking 20 grams of creatine a day, which I don't think there's that much research actually specifically around that now.

There's starting to come out, but it's not really been peer-reviewed.

But for most people, five to 10 grams of creatine a day are going to be great.

What this is going to do is obviously reduce, help you reduce body fat if you're training because you're going to be training at a higher intensity, have more strength.

But there's also the cognitive impact as well.

You're able to actually get more focus.

There's a lot more research out there to show there's more neurological benefits to having creatine.

So again, creatine is one of the most tested in the world.

If you you go on to, you know, examine or PubMed and search creatine, it's one of the most researched supplements out there.

It's also really, really cheap.

So again, if you don't want to spend lots of money, but you want the best bang for your buck for the money you're going to spend, then creatine is 100% up there for sure.

Sorry.

Yeah, which brands are you like looking at?

I'm going to hold you back to that one.

Oh, sorry.

Which brands?

Okay.

I'd have to get, I've got a list of about five.

I could pull them up, but I don't have them off the top of my head.

That's why.

I'm pleased, but I don't mean to take the time because I think people are guessing all the time.

Like, we're going to go on this side or we're gonna go on that side and you're gonna vita cost or all these different things and say oh maybe i'll get it here get it there but having someone because again your your clients you are not cheap and your clients are these high performers and you're paying for access because most people on the planet will never get access to you so being able to come in and say hey i want to get that very specific brand maybe it's thone or thorn or whatever it is and say this is what we're supposed to get this is what i need to buy is going to be important 100 so the top three we have you mentioned the first one already is thorn they're very very good, very high standard.

We've also got pureformulas.com.

They're also great.

And then designsforhealth.com.

So those are the top three that we find.

I believe they ship in the US and Canada as the ones to go to.

So if you're looking at like premium, top level, your platinum level, then those are the three that I would personally recommend.

Gotcha.

So and then someone goes and they buy those, which by the way, any of those brands, if you just want to send me free stuff, thank you.

So, you know, you go to those brands and then you got to start building your stack.

So for those of you who don't know what's going on at home, a stack is the stuff you take throughout the day.

So there's like a morning stack, there's an evening snack, there's a midday stack, and it just depends on what your needs are.

What do you break down?

So listen, I don't know you.

I've never met you.

You've never had any blood work.

This is your stack.

So here's creatine.

Go get some creatine.

And are all creatine is the same?

Because there's creatine myohydrate and there's a couple of different ones.

100%.

So firstly, on the creatine, definitely go with creatine monohydrate.

So that's typically what we find is the best one to go for.

I'm going to break down sort of a list of maybe ones that we can look at when we're looking at focus, energy, and longevity.

So number one is vitamin D3.

So what this is going to do is help with testosterone support and immunity.

That's great.

We've got B12 as well.

So a lot of entrepreneurs we found, D3 and B12, they're very deficient in.

So the B12 is going to help with brain health, also energy production.

Another great one, if you're somebody that's quite stressed and you want to learn to relax and focus more, L-theanine is a great one.

So you can actually couple this with like your morning coffee, have a coffee, pop an L-theanine.

You know, it's better than popping another type of pill, right?

And you do that and you get this kind of like smooth, focused energy.

And if you're doing a deep work block in the morning, then that can be great.

There's also ashwagandha as well.

So this helps with stress management, cortisol control, which can be awesome.

You've also got rondo-rhodisia.

So what this is, I believe it's a Russian supplement.

I'm not 100% sure the origin, but there's a lot of research on this for mental resilience and fatigue resistance.

So a lot of Russian athletes are actually taking this as a, you know, legal supplement for them to perform.

So that can be great.

And then obviously that final one there is magnesium glycinate that we've covered.

So again, that helps with sleep quality, muscle recovery, and just general performance.

So those are the ones that I actually personally take as well.

So yeah, I'm standing on my words with these as well.

So yeah.

I'm actually curious what your stack is, but maybe we'll get you to email both the lists over and we'll give it to everybody and

get into the show.

So

normally when people come in and people are going to want to know supplements and how many they should take, should they just follow the bottles or should they recommendations or what do you think?

Yeah, so it can be specifically.

Like, for example, if someone's got a very big deficiency in omega-3, for example, they might have to take a little bit more than, you know, the recommended dose for that.

And again, I don't want to just generally blanket what that should be for somebody, but this is why blood work is so important.

If people have the access to do that, get that blood work done, because if you know how deficient you are, then you then know how much IEU or whatever it is of the dose that you need to take per day.

So it is very individual.

If you know, for instance, you do have a specific, you know, deficiency somewhere then upping that dose a little bit can help with that.

But again, I don't want to give medical advice right now.

Again, it's very specific to you as a person.

So, so yeah, a lot of the time they can help, but you know, again, if there's deficiencies, there has to be that increase to help counteract that.

So, yeah, I mean, I think off camera, we were talking about the best medical advice, go do as much crack, cocaine, opium, have fun, go nuts, drinking.

It fixes everything.

When people tell me they have problems with their computers, I'm like, your computer's thirsty.

Put it in the toilet for a little while.

It'll never give you a problem again.

Obviously, we're being smart asses.

Okay, so with that said, now let's get into diet because there's every diet fan on the planet.

There's vegan and there's, you know, there's keto and there's paleo and then there's people just eat cardboard and then there's just all these different things all over the place.

When it comes to like carnivore versus vegan versus where do you sit?

We're like, listen, this is what works the best.

This is what's going on.

Or is it dependent on what your goals are?

100%.

It's a great question.

And, you know, in the kind of cop-out answer is every diet works, right?

Which is to a degree true.

But more specifically, what we've seen work really well is more of a whole foods diet engineered towards a mediterranean diet and there's a lot of research out there to show the mediterranean diet is one of the healthiest and when you look at people that have lived the longest and sometimes you look at them and they look the happiest it's the mediterranean people right and uh you know it's quite funny because the mediterranean lifestyle is you know people are going out they're smoking they're sometimes drinking a bit of wine and these guys are living for thousands and thousands of you know uh times right for years they've been

exactly right yeah so uh it's crazy but again it's not down to the smoking per se or down to the drinking the wine it's the fact that that they do have a lot of healthy fish in their diet.

A lot of their food is organic that they're cooking.

It's a lot of whole foods.

They're getting a good amount of protein, a good amount of vitamins and minerals.

And again, this aligns with that whole foods-based approach because the foods that we've had for thousands of years that weren't processed, that our ancestors were living on, science has advanced a lot since then.

And there's a lot of things and changes you can make.

But typically, that baseline of, okay, was it healthy?

Was it from the earth?

Was it, you know, minimally processed?

with a good mix of, and this is why I'm not kind of strict keto, strict vegan, or strict with a certain diet because you know if you get all of these balance of nutrients within your body typically it's going to give your body everything that it needs to to perform at your best do you need to control the portions of that do you need to have an idea of okay specifically for you what you need definitely but if i was to just say typically what is the best that whole foods and mediterranean diet is really really good for optimal health I'm going to add in there, and this has nothing to do with you, Oliver.

For you guys out there who are learning into this, sauerkraut.

Please take sauerkraut.

And yeah, just don't take two cups of it.

I was taking two cups of it and I was wondering why my heart was hurting.

The doctors, I couldn't be doing, pay attention to the things.

Sauerkraut has been an absolute game changer for me as far as just my gut health and my biome health and literally getting things moving, but that'll be TMI for another show.

So we've got the supplements under control.

We've got the blood work under control.

We've got the food under control.

What are your thoughts on intermittent fasting and is it different for males versus females?

Yeah, fantastic question.

So intermittent fasting, I've changed my opinion a lot on intermittent fasting over the years.

So I used to be intermittent fasting quite a lot.

Now, one of the things with fasting that happens is obviously stress hormone gets released when you're fasting.

Now,

again, I want to contextualize this.

If you're somebody that is, you know, maybe hugely overweight and one of your biggest challenges is restricting your calories throughout the course of the day and you need to restrict that eating window, your priority number one, should be how can I restrict the calories as efficiently as possible?

Because you being very overweight or obese is the biggest detriment to your health.

So I would say if that works and you can, you know, reduce your food down through that, then great.

Now, what we found typically with a lot of the CEOs and executives we work with, intermittent fasting doesn't always work because what happens is as a CEO and entrepreneur, stress hormone gets spiked in the morning straight away.

You know, your employees are doing some crazy shit.

There's some fires to put out within the business.

There's lots of things going on.

So this spike kind of happens.

And what we found works is having like a protein-fueled breakfast.

So this could be, you know, whether that's a protein shake or, you know, some eggs with some smoked salmon or something that's protein-based in the morning.

So they've got a bit of food in their stomach actually prevents that sort of spike in stress hormone.

And that actually allows them to have a bit more of a consistent pit of energy throughout the course of the day.

So again, it's individualized to the person, but I'd say if you're in a very high stress environment or you've got a high stress career, try having some breakfast in the morning, maybe protein-based if you're sedatary, so you're not eating too many carbohydrates.

That can actually really help with the results that you want to get.

Yeah, we were talking about this before we started recording.

The first trainer I ever worked with gave me advice.

He's like, you need to be racist.

If it's white, don't put it in your mouth.

No carbs, no sugar, no ray.

He goes, just don't put it in your mouth.

It's not a good idea.

He goes you want to keep that stuff out of there again i spent eight years in a hospice watching people die sugar is pure cancer sorry sugar and sugar come at me it's it's absolute toxic poison it's rat poison it's it's how i've had every doctor explain it to me sugar is rat poison so it is what it is so now let's get into the the next part which is exercising and you're going to run into people who you know we don't have a lot of time you know we jokingly said this before that a 12-hour day is a like day it just is what it is until you reach a certain level of success until you have automations until you have the systems in place you're going to grind and I tell people all the time, you want to make seven figures?

Really simple.

Just put your head down and keep smacking it to the wall.

Sooner or later, that wall will come down.

It just, it is what it is.

You can do it through brute force.

You'll never get to eight, nine, 10 figures by yourself.

You're just, you can't.

It's just too heavy of a lift.

Now, that will change with AI.

We will have our first billion-dollar industry that's made off of one employee.

It a thousand percent will happen.

We're not there right now.

As of 2025, we're not there.

It's coming and it'll be interesting, but we're not there right now.

So when someone is a limited amount of time and they're focused on building their empire and getting their things rocking and rolling and dealing with employees,

what are the things, how do you fit in a training program?

And then obviously the follow-up question is, what training program produces the best results?

100%.

So one of the things that we do for our busy executives, we say you want to train to be strong, fast, and mobile.

So it's not just one dimension of fitness that you want to look at.

So you want to look at, okay, strength and power, VO2 max and conditioning, and then mobility and longevity.

And you can actually split that up into three days, which is great.

And, you know, the CEOs that are extremely busy, we say, just do three days a week.

If it's 30 to 45 minutes, 90 to maximum, 120 minutes a week, follow this structure.

So like day one would be like a strength and power.

So you'd focus on like deadlifts, pull-ups, squats, a lot of your main heavy compound lifts.

That's there to build that muscle and build that strength for your body, right?

That's really important, especially when it comes to longevity, fighting off disease, things like that.

Then pillar number two is obviously VO2 Max.

So VO2 Max is basically your aerobic capacity and what you can do and a conditioning level of stuff.

And you obviously know this as a triathlete and what you do but the great thing about this is the higher your v2 max again that helps you with you know how long you live and also it helps with bringing down that breast and heart rate and heart rate is again linked to that longevity right so things like sled pushes rowing machines if you want to hit a boxing bag assault bike sprints if you don't want to injure your knees things like that that can be a great like day two workout and then day number three would be that mobility and longevity so you can do some things with resistance kettlebell strings uh swings jefferson curls things like that but also like hip openers.

If you sit at a desk a lot, you want to ensure that you've got that hip mobility.

That's really important.

And then just some static stretching as well.

And then when you look at it from these three dimensions, you've got strength, which is longevity and muscle retention, VO2 max, that's that energy, that cardiovascular energy.

And then mobility is that pain-free movement and injury prevention.

So you're hitting all angles with this at like 90 minutes a week.

So if I was to build a plan for busy people, it would look like that.

So I'm not going to let you get away with just saying those broad things.

How many sets?

How many reps?

What are the things?

Let's get into it.

let's get granular i like it i like it yeah if we're going into it um you know there's there's a this idea that you should go tilt fair which is adorable and then you're going to hurt yourself so what is the ways that you should be doing it and then when it comes to one of the training that i love to do it's just something called hit training i i i love it more than i could possibly tell you and the way that i integrate it is i integrate my cardio with my strength training.

So my rest in between the sets, it's just non-existence.

I'll constantly go through one set of my body.

So if I'm doing pull-ups, I'll then, in between my rest for my pull-ups, I'll do squats.

So it's different parts of my body that I'm working through, but those are my rests.

So I'm resting from squats while doing pull-ups and I'm resting from pull-ups.

I'm doing squats.

So the muscles are resting, even though I'm not letting my heart rest as much, which condenses my workouts, which makes me very happy because workouting is just not fun.

It's like running a triathlon.

They're not exciting.

It's a mental game.

And so what do you, when you do this, are you a fan of HIIT?

And then what are the sets?

And what do you normally do when you're doing this?

Yeah.

So to answer that, like when you do the strength and power sessions, like the way that we recommend that is maybe you should take a little bit of rest between your sets.

So, think of this as more, not a bodybuilding split, but more of like, okay, I want to maximize this day for how strong and powerful can I get.

Now, if you're jumping between exercises, you're not going to max out, and not that you need to max out, but you're not going to be able to progress your strength because what's going to happen is your body's going to be so fatigued, you're not going to be able to hit those next sets with as much effort.

Now, when it goes to the VA2 maxing conditioning, 100%.

If you can have more minimal rest, great, you get that heart rate up, that aerobic kind of conditioning is going to come through.

But when it comes to that strength and power, try and give yourself a minute, two minutes between, you know, sets.

That might mean that you do less sets, but when you're doing those sets, they're going to have a higher ROI because you're going to be able to lift heavier, you're going to be able to progress more.

And that's the key when it comes to, okay, what should I do when I look at the principles of my training?

How do we get more done in less time?

So, you know, doing that is more weight typically, right?

If we're doing a set that takes 30 to 45 seconds, if we can do a heavier weight on that, that's going to progress our strength up much more.

When we look at VO2 maximum conditioning, if we get less rest in between that for a conditioning point of view, that's going to help you get through more work in less time, which helps with that increase in intensity.

So that would be my answer to that, if that kind of makes sense.

It does.

But when we do sets, how many sets should you do?

What weights should you be at?

Like 80%?

Where should you be?

Good question.

So you should try and lift probably, I would say, between 75 to 80% when you're doing resistance.

So you don't want to be completely maxed out because you want to give yourself that little bit of leeway in case you need to bring the weights down and lift safely but then you want to progress on that so if you're 80 of maybe what your maximum will be that can be a good level of set now when we look at reps anywhere from between five to twenty can work when it comes to reps if you're looking to increase your set increase your strength but typically if people are doing 20 rep sets they're going to be in the gym for hours right so typically trying to do somewhere that's like you know anywhere between sort of five to twelve can actually fit that really nicely we find like five to eight can be good for people because it's really building that strength you're getting used to that extra weight it's less time to do it but you can push a little little bit more weight.

So if a resistance, that can be good.

Anywhere from two to three sets can be really useful.

But the key metric here and that principle is we need to find a way that we can progress each week.

So whether you're doing five reps, whether you're doing 10 reps, whether you're doing eight, how can we get more workload or more volume done in that session to help our body progress and get stronger?

So when you're increasing, I know I understand that you're doing incremental increases.

Do you do incremental increases every week?

How long do you let your body kind of get used to that?

Because there's this idea that you should be 10% better every single week.

And I'm like, oh, you're going to die.

So

how do you break that up?

Really good question.

So if you're somebody that's new to training, it should be quite easy for your body to do linear progression.

Now, what linear progression means is if I go in and I do a bench press this week at 100 pounds, well, next week you should actually be able to do.

a little bit heavier and you should be able to add more weight to the the dumbbells you're using the machine you're using the dumbbell because your body is kind of quite desensitized or detrained so the stimulus that you give it your body's going to respond really well to that and just like in business there's that curve right they call it the law of diminishing returns the more advanced that you get it gets more difficult to make progress because the bell curve goes around like this right so when you get a bit more advanced you know this is where you're going to have to maybe do things like your drop sets right or maybe have less reps in between less rest in between your sets because you need to find a way to push your body to give you that different stimulus that's going to allow you to progress so this is where like these double um drop sets work you know these super sets can really work changing up the rep range so doing a pyramids uh set where you do okay maybe we do five reps on this set eight reps on this set and then third set we do ten because your body needs to find a way to adapt because it's not going to change um if you've been training for a long period of time so someone like me that's been training for like nearly 10 years you know i have to do so much to get that incremental level of progress right but it's part of the game the the more advanced you get you've got to be a bit more tactical in regards to what you do Gotcha.

When it comes to cardio, are you recommending people walk on a daily basis, not walk at all?

What do you recommend?

100% walking on a daily basis if they can yeah um one reason is it's one of the lowest impact forms of exercise that you can do so if you're somebody that's like 40 50 pounds overweight which can happen you know your body is carrying around a 50 pound weighted vest right so if you're going in there to try and do burpees or squats and this is what kind of you know kills me about these you know trainers that you see in gyms they're making somebody that's 50 pounds overweight do 100 burpees it's like you're trying to torture the person or you're trying to actually help them make meaningful progress right so you know you got to meet people at their level and you know walking is great for everybody if you can get you know that zone two level of cardio in that low intensity walking it's going to help reduce the fatigue in your body but it's also going to help you with that mental side of things if you've been in an office or you need to get that blood flow going walking is great so anywhere from eight to ten thousand steps a day is great now 10 000 is that blanket number but if you're extremely busy it can be difficult so if you can get to that seven to eight thousand then great that could typically be like a maybe a 30 minute walk a day i recommend you get a desk treadmill if you can like that's a really good hack for people and a standing desk that will have a huge ROI.

So walking is definitely a big one when it comes to cardio for sure.

So when you've run into these things, you've got to run into some issues that were like extreme.

Just like, oh my God, what the heck?

Again, high performers, high results, they're crushing it.

When you run into that environment, it's okay.

Here it is.

Here's an extreme example.

And then how did you fix it?

Really good question.

Extreme in what way do you mean?

Like, this was like, oh, my God, this person's in trouble.

This person, the test results came back, the blood work came back.

Like, okay, he's going to die in 37 seconds.

How did, you know, what was the most extreme kind of those?

And then how did you kind of reverse that or give a solution to that?

100%.

So we had a client come to us who was a busy CEO.

He's about 45 years old, family and kids.

And on the first call that we had together, he said to me, I've got this stress buildup in my neck.

And every time I turn my neck, it's like this excruciating pain that I get.

And he was getting out of breath, you know, very easily.

His sleep was terrible.

So, we actually got a test, we did some bloods, and then we found that, like, his blood pressure was 212 over 96.

So, he was actually on the verge of having a heart attack due to all of this amount of stress.

And one of the biggest things that we actually found for him, number one, was actually walking.

So, walking a lot during the course of the day helped him drop a lot of weight to do that.

We also got him into some resistance training to start.

And this was just in this home gym that he had.

So, that helped him a lot.

And then actually transitioning that into a little bit more of like a hit-based workout.

So as he got fitter, started to do more of that cardiovascular stuff.

Now, what happened is he got down to 130 over 70 in just six months, which was crazy.

And he dropped over 20 pounds, got his sleep back into a good place.

But it really just came from those small habits and then increasing what we did to then bring that health back into where he wanted it to be.

Is there ever a time that you do recommend kind of the synthetic stuff, be it testosterone, peptides, any of that stuff?

Is there any like, yeah, we need to inject you with some magic sauce.

Is there ever a time that you run to that?

And what are those times if they are?

Yeah, 100%.

This is a great question.

So we have a client recently who's been working with us and he was working with us for about three months.

He got his testosterone levels checked and he was about 100 for his testosterone, which is incredibly low.

And, you know, he was on this 1400 calorie diet and he was training and he was saying, well, Oliver, I can't lose weight.

I can't, you know, seem to.

build muscle.

He's like, why?

I'm like, well, your testosterone is probably at the lowest that it's ever been.

And what's happened is because you've been eating at such a low amount of calories, your metabolism has now dropped.

So your body's not responding to that combined with the low levels of testosterone.

So actually, for him, we had to refer him to our concierge doctor because he was in his 60s.

And actually, the best method for him is to probably go on to some.

TRT or something injectable for him because we've done all of the lifestyle changes, all of the supplements, we've done all the Tonka Ali.

We tried to optimize his sleep and his diet.

And we tried to do everything,

but it, but it wasn't working.

And that's where something clinical like like that can be really useful to to do and you know he's in his late 60s he's running a business he's been beat up a lot of his life through you know working so hard it's kind of like maybe this is the right time for for him to do it and again not medical advice we've referred him to our you know md who does that stuff but he felt that that was the best scenario for him so in those very extreme cases those synthetic things that you mentioned can actually be life-changing and actually save people's life what it what are some of the results you've seen again not just physically because we get that but most people, again, they don't correlate physical health with wealth.

They just, they don't understand that this is, it's a direct correlation.

Because I tell people all the time,

they say time is the most valuable thing you do.

It's absolutely not.

100,000% not.

There are people who had polio who were paralyzed from the neck down who had 90 years.

Trust me, they did not want more time.

They wanted more health.

So health is everything.

Health is wealth.

That's an expression everybody knows.

But most people don't understand that the level of fitness you're in will also dictate how it changes your pocketbook and your bottom line.

So

when you've run into those situations, what are some examples that you've seen with that?

Yeah, so just to actually break that down individually, we call it like the three metrics, right, of you could say health when it comes to, you know, pushing things forward.

So you've obviously got the physical side of things, right?

Which is kind of like physically how you appear as a CEO.

So, you know, if you're walking into a boardroom, you're 50 pounds overweight, you're not feeling as confident, like that side of things is, you know, very difficult because, you know, if you've been around a lot of wealthy people and rich people, you know, sometimes people can be very judgmental of the way that you look.

You could be very successful.

And, you know, to give you an example, we had a client who was speaking at a conference.

And again, he was running a hundred million dollar business.

And he texts me when he started working with me.

He goes, Oliver, my talk was five times better than everybody else, but I look 10 times worse.

He's like, I need to fix this.

And just from that physical side of things, you can deliver a great speech, but you can't buy that presence, right?

That presence gets given to you from the way that you look.

So that's a big part of things.

You know, the second one is kind of the internal health.

So if your testosterone is low, if your inflammation is really high, if your triglyceride to HDL ratio is really bad, that causes a physiological effect on your body internally, which shows up in your energy levels, right?

In your focus, in your decisiveness, things like that.

And then thirdly, it's kind of a bit deeper than this is like that spiritual level that you have with yourself.

And I think this is the most important.

If you're somebody that's hugely successful in business, you've made millions of dollars, you look at yourself as a winner or your identity as a winner.

You've probably been to all the top schools, you know, you were the the top in your class.

The reason you're a CEO is because you've probably done more than a lot of people and you're a winner, right?

By your results.

But you look at yourself in the mirror and your health's not there.

Spiritually, you look at yourself, you're like, well, this is a bit of an internal conflict and a bit of a mismatch because I'm up there with my career, but I'm down here with my...

health.

It's like, am I a winner or am I a loser?

And I speak to so many clients that tell me this.

And that's one of the big, you know, anchors for wanting to change is that internal conflict they get spiritually with their, with their identity, if that makes sense.

So yeah, we've had guys that have gone from 5 million up to like doubling their revenue to 10 million just from making these impacts.

But I'd say it fits between those three kind of buckets there.

That's the impact that health has on your ROI.

It's those three areas of your life, if that kind of makes sense from that rambling I've gone through.

No, no, it does.

It absolutely does.

So I think as we're wrapping this up and we're going to start tracking it down, if there was one thing that you said, listen, if I never talk to any of you guys again, here's the one thing I wish you guys would all do right now, just whatever it is, what would be that one piece of advice you would give everybody?

The one bit of advice I would say to people is try and get your body fat percentage and your muscle mass to a healthy level.

Now, the reason I say this is because a lot of the problems that you're feeling will get fixed by having less body fat and having more muscle mass, right?

We look at it from an appearance point of view, but also from an energy point of view, right?

Your sleep is going to improve.

Your day-to-day habits are going to improve.

You're going to be less reliant on stimulants and other things to get yourself through the day.

You're going to have longevity to live longer, which means the quality of your years are going to improve, but so is the length of your years.

So a lot of these fall into that bucket of, okay, if I can just really fix that body composition, a lot of my health issues internally with the blood work will actually be shifted from doing that.

So that would be my number one bit of advice to a lot of people.

What is the fastest way to radically increase your body, your muscle mass?

Resistance training.

So give me, so a lot of people don't know what that means.

Like what specific resistance training?

Yep.

so I would recommend going and doing like a full body resistance workout three times a week.

So you could do a full body on Monday, full body on Wednesday and full body on Friday.

Now the first list of exercises, I'd maybe do four to six exercises depending on the time.

The first three should be focused on compound movements.

So what they are are things like your squat, like your deadlift, like your pull-up, or variations of this that you can do on machines or whatever you've got access to.

You can even do that body weight because this gives you the most bang for your buck.

And what I mean by that is multiple muscle groups trained per exercise.

So instead of just doing bicep curls and training one muscle, if you do a squat, it trains so many muscles in your body.

Again, a high ROI in a time, which is the key thing for, I know the guys listening.

And then with that, you want to throw in some isolation movements again that are more high ROI as well.

So maybe one or two kind of muscle groups are trained with that.

This can be dips.

This could be Bulgarian split squats.

They could be like a bicep or Zootman curl, which does you kind of like your biceps and your shoulders.

That can be really great.

And progressively train with that.

Now, if you couple that with a high amount of protein and a good amount of sleep, you will build a very good amount of muscle in a short period of time.

So that is typically for people that are time pressed, what I'd recommend.

So when we talk about protein,

should you have,

is it like 0.8 grams for every pound?

Or what do you recommend is that correlation?

Yeah, so it actually is 0.8 per lean body mass.

So lean muscle that you've got.

So a lot of people say, oh, it's one gram per pound.

So if you're a 220 person, you should have, you know, 220 grams of protein.

That's typically on kind of like the bro bodybuilder side.

Like the actual science is 0.8 per lean muscle mass.

So it's not even one gram.

But again, you're probably going to get a better ROI if you overeat on protein.

So this is why it's like if somebody has a higher protein amount, as long as you're not getting any issues with your kidneys or your digestion, eating more protein is probably going to have a higher ROI in your life than eating more carbs or fats.

So again, prioritizing protein is good and a higher amount is great, but just try and split that up consistently throughout the course of the day.

Now, the reason being is because your body can only metabolize around 30 grams of protein at a time.

Now, a big myth that people say is like, well, I ate 50 grams of protein.

I've lost 20 grams of protein.

I can only do 30.

Well, the truth is, it just means your body's not metabolizing it right now.

So if you eat, let's say 50 grams at lunch, your body metabolizes 30, and then that extra 20 grams is then metabolized throughout the rest of the day.

So it still gets utilized, but just from a digestion point of view, that can be really useful.

So that's definitely a tip for people.

So when clients come to you, what is the onboarding process like?

What do they normally do?

Do they call you?

Do they show up at your house?

What do they do normally?

Yeah, really good question.

So everything we do is online and remote.

So we typically do like a performance audit first, which is a call to get people onto the call.

And then once we've done that and they've kind of joined the program, we do a kind of rigorous health audit and onboarding.

So what this looks like is booking them in for, you know, their health tests or if they've done some recent bloods with all the metrics we need, going through that.

get them booked in for a DEXA scan.

So this measures bone density, viserial fat, their muscle mass, and then doing a full kind of lifestyle audit with that.

Now, from that, we then actually build out a custom approach based on their biomarkers, you know, based on their viserial fat, you know, based on if they've done some VO2 Max testing as well, and then structure it around that.

And we can, we have partners with lots of labs all over the US.

So whichever city you're in, whether that's, you know, Vegas, New York, Los Angeles, we find somewhere local, you can get that done.

There's even home labs that you can get done as well.

And then we get those tests back and we can start building out that structure.

So that's what it looks like to get started, if that makes sense.

Perfect.

Two more questions.

Sure.

When it comes to VO2 Max, what is the best and fastest way to radically increase your VO2 Max?

So, you've probably heard of this before.

It's a 4x4 training.

Have you heard of this before?

Like the Norwegian training?

Yeah.

So, again, this can be quite torturous for people.

So, a lot of my clients don't like it if we give them this type of training.

But, again, things like sprints can be good, assault bike things can be good as well.

Just trying to get that heart rate up as hard at high as possible and make it maximal.

But, what I always say to people is, you know, sustainability is really the number one thing.

And, you know, most people fall off with their health because they're not consistent and they don't like what they're doing.

So, if I'm torturing someone with a 4x4 and they stick to it for a week, I'm not helping them.

I'm not helping me or my business by making someone hate it.

But typically, like that kind of training could be really good.

But again, if you want to optimize for, you know, sprints, you know, assault bike, rowing, all of those can be really good.

So let's save people some Google time here.

Explain what a 4x4 is to them.

Oh, a 4x4 training.

So,

okay, so 4x4 training.

So with the 4x4 training,

one second, I've had a mind blank.

It's okay.

No, it's all right.

So, 4x4, for those of you guys who are not playing at home, it's one of those things that you will invent new curse words as you go through it.

So, just please understand, if you're doing 4x4 training, you will hate your trainer.

I remember the first time I ever met the guy who created P9DX, a guy named Tony Horton.

Tony's a great human being.

The first time I met him, I'm like, oh, good.

Now I can curse at you in person.

And he started laughing.

I go, dude, I have cursed at you for years because I did P9DX multiple times.

So when you're doing a 4x4,

it's creating this.

It's kind of like box breathing as well so everything's done in a very specific way so four by four go for it yeah so it's basically where you're doing that four minutes of work with four minutes of rest as well so again that could be high intensity interval training typically that is so it could be sprints it can be you know a boxing bag as well things like that and then once you do that you do four minutes of an active recovery so that can be just resting if maybe your fitness level isn't as high but also you can do kind of like that four minutes of you know maybe skipping or something if your you know uh fitness level is a bit higher a walk and things like that so sprints can be a good one where you sprint and then jog sprint then walk those kinds of things um but this really does improve vote to max um and can be done with various activities as well so yeah so for the for those of you who are just going to try out four by four uh the four the four minutes of going almost as with everything you have will be followed up by four minutes of throwing up and sitting on the floor and crying and wondering why you're doing it so Oliver, I really appreciate you get a ton of knowledge and a ton of information to people.

If people want to track you down and ask more questions, what is the best way for them to get a hold of you?

Absolutely.

So, if you guys have got any questions from the episode, you can reach me via email.

So, it's oliver at fitnessforentrepreneurs.com.

My website's nice and easy, fitnessforentrepreneurs.com if you want to see what we do.

And I'm also very active on LinkedIn, which, if you just search Oliver Amoir, you'll find me.

Same on X as well.

Those are my two kind of main platforms there.

And you can connect with me on those channels.

I appreciate it.

Thank you for giving very specific advice instead of being vague.

Thank you, man.

And I appreciate the prompts on the granular level of stuff that we needed to do.

So a lot of value for the guys there.

100%, man.

I like it.

I like it.

I really appreciate it.

Thank you so much.

You too, man.

Appreciate it.

All right.

There you go.

That was a bunch of information about the idea that work-life balance doesn't always happen, but we can still find a way.

That there are simple specs and simple hacks and simple things that you can use that are proven to create radical success.

And that's what it's about.

Again, proven podcasts, guys.

It's not about what you think.

It's about what's been scientifically proven and has created results.

I hope you guys enjoy it, it, and I'll see you guys in the next one.