176- How to Stay Young and Fit at Any Age with Dave Sherwin

[00:00:15] Bryan Carroll: As we get older, sometimes we use our age as a limiter for what we believe that we can achieve, especially when it comes down to a health and fitness. But it doesn't have to be that way because you can get in shape and get healthy at any point in your life.

[00:00:31] You just have to make the decision to get started. And depending on where you are at in your aging process. Sometimes you need to make some modifications so that you are successful, but there's always a modification that is available. So there really is no excuse to get started. What's up everyone. I'm Bryan Carroll and I'm here to help people move more, eat well and be adventurous.

[00:00:51] And today I have Dave Sherwin on the show to teach us how to get started at any age. With a health and fitness routine and how to stay young and fit at those ages. So Dave Sherwin is a certified fitness and nutrition coach and founder of Dirobi.com. His passion is helping grown-ups navigate real world health challenges and achieve their best health and wellness at any.

[00:01:15] He's also the creator and host of the Dirobi health show, which is another podcast that you can go listen to, which covers everything to do with health and wellness, including the latest in nutrition, exercise, supplements, and clinical studies. Now, if you enjoy this episode, I ask that you head on over to your favorite podcast app and leave a rating and review that does really help the show to get out in front of more people.

[00:01:37] And it shows us what it is that you enjoy with the show so that we can keep bringing that content. Now let's dive into my conversation with Dave. Thank you, Dave, for coming on to the. 

[00:01:49] Dave Sherwin: I am super excited to be here. I love the show and what you're doing. And so this is an honor for you to invite me and let me share my story here.

[00:01:58] Bryan Carroll: Of course. And I'm excited to chat with you a little bit more about how to stay young and fit at any age, especially since didn't you do a Spartan beast recently, can you tell us a little bit about. 

[00:02:09] Dave Sherwin: About the Spartan beast. It is what it says. I'll tell you that for if you, if those of you out there interested in a Spartan, the beast is a beast.

[00:02:21] It's a, it's a half marathon, so you're running 13 miles, but it is not. Your typical half marathon it's and there's 26 obstacles. And and, and, and here's, what's funny, Bryan is, is like at the time I was in really good shape already. Cause I've been doing triathlon for eight years and I wanted to do an adventure race.

[00:02:38] And so. I already had a good base of cardio. I, you know, I, I, I was training long and hard. I was doing 15 hours a week of training. And so I just had to work on strength stuff. And so I actually went, and that's when I started CrossFit because I could work in CrossFit workouts with my endurance workouts.

[00:02:53] So that I could have the strength for these obstacles, like climbing walls, carrying like a 75 pound cement block for 50 yards. There's all these different challenges along the way. And I'm like everyone else. I tried to prepare. For that the best I could. And then we get up there into the mountains and the first half mile was straight up the mountain, not like a zigzag trail, not a shallow trail.

[00:03:19] I'm talking literally straight up the mountain. And within three, four or 500 yards, there was people throwing up at the side. People who'd started sprinting up. That thing, you discovered very quickly that, oh, this is, this is not your normal. Half marathon. And then after that you have all these brutal challenges.

[00:03:39] It's super satisfying though. I mean, you know, I guess there's only a certain psyche that thinks that like four hours of physical challenging hell is really cool, but that's, that's what it's like. 

[00:03:53] Bryan Carroll: So it took about four hours to complete. 

[00:03:55] Dave Sherwin: It took me four hours and I was very proud of that. As a matter of fact, I've had other people who've done it.

[00:03:59] Who was like, you did that in four hours and you're like 48 years old, you know, like. Oh, okay. I had no idea cause I'd never done one before, but apparently that was a pretty good time. So I'm proud of it. 

[00:04:10] Bryan Carroll: Yeah. And starting going straight up hill, that's a fast way to weed people out too. There was a lot of people that dropped 

[00:04:15] Dave Sherwin: out and that was number one of the uphills.

[00:04:18] There was multiple uphills after that. And I tell ya, I mean, there was times, I mean, on, on like maybe the fourth. Climb where I was hands and knees just crawling. I mean, it really does challenge you, but it's, there's something really satisfying about being really heavily challenged physically, right?

[00:04:39] There's just something about our human nature that, that finds real satisfaction and overcoming physical obstacles. Yup. 

[00:04:49] Bryan Carroll: Yeah. We have a term for that. We call it type two fun where it absolutely sucks in the moment, but when you look back at it and you have the stories, you're like, yeah, I'd do it again.

[00:04:58] Yeah, yeah, 

[00:04:58] Dave Sherwin: yeah. That's, that's a great way to sum up a Spartan. I'm not sure if they're they're going right now because of COVID, but hopefully there'll be back again soon. And, and for those listing, you know, if you ever, if you're a runner, I think if you had to have a running back. CrossFit training type of a base.

[00:05:14] I think you need to have at least one element kind of, and they, and they tell you don't, don't like sign up for one, two months from now that, you know, you want it, you want to prep for a year. Now there's shorter and shorter Spartans, but if you're gonna do the beast or the the one that has a full marathon you need a good year of training.

[00:05:32] The cardio strength the whole bit. 

[00:05:36] Bryan Carroll: Yeah, which speaking of that, so you said you did triathlons before the beast. What kind of got you into all this stuff? 

[00:05:45] Dave Sherwin: Well, you know, my story goes way back to when I was a teen, I was a really, really shy backwards, kind of a kid. I didn't have many friends. I was super emotionally just totally a weak link.

[00:05:56] Like I was a kid that my mom had to take me home on the first day of school. Cause I was like crying. I was so upset to just be at school. So it's just like one of these. Kids that was that kid, you know, and in about six or seventh grade, a bunch of other kids were playing on the, on the school playground in, and we're trying to dunk, like it's probably a seven foot tall hoop.

[00:06:16] They're trying to dunk like a soft ball. And I was like, can I try? You know, and I, and I was able to dunk the ball and they couldn't dunk the ball. And I was just probably because I was taller than them, but, but at the time it was like the first time in my life where I had like this sense of accomplishment and doing something physical, that was really cool.

[00:06:36] And I went on to take up basketball. I started playing basketball and basketball became. A really important part of my growing up. It's how I developed confidence and I had to play in front of a crowd once I got to the high school level and, and I was introduced to the gym and we had coaches that taught us about nutria.

[00:06:54] And and so through this strength training, and then, and then socially, I was a part of a team. And so there was guys that would, would give me boosts a confidence, you know, and help me to overcome some of my like shyness and, and fear of playing in front of people and those types of things. So for me, that introduction to athletics as a, as a young boy, really.

[00:07:16] Set of base for my whole life of, of finding really great satisfaction in physical training. And I played basketball until I was 40. I would, I play basketball three times a week and lift weights three times a week and I stayed in terrific shape doing that very simple program. But when I was 39, I started to realize that, you know, I couldn't jump as high as I used to.

[00:07:43] I wasn't, as quick as I used to be. And. And it was hard for me to imagine finding something as fulfilling because I loved basketball so much, but I knew I had to make a change and a friend of mine had done a triathlon and told me it was so fun. Those sound miserable. I was thinking iron man, you know swim 2.1 miles bike, 110 or whatever it is, run a marathon.

[00:08:09] I was like, that sounds terrible. He said, no, no, no, no. They have short ones. He goes, I just swam half a mile bike, 12 miles round a 5k. And I was like, that actually sounds pretty fun. And on my 40th birthday, I stopped playing basketball. And I switched the triathlon in, and what I found was that it wasn't near as disappointing as I thought as much as I love basketball.

[00:08:29] And couldn't imagine making a switch. I found just as much fulfillment in triathlon. I worked my butt off. I was a terrible swimmer, but I finally was able to win medals and podium. And I finally qualified for the nationals and I, and I was able to do the Olympic distance triathlon at age 48. And I finished in the top 25.

[00:08:49] Percent of, of people. And it was so cool to know that tons of 20 somethings were behind me at that as I crossed the finish line. Right. And so as you get older and you do things that are physically challenging and that it can become even more satisfying to know that you're the old guy in a group and you can still beat those young pops.

[00:09:11] You know what I mean? There's a real satisfaction in that. 

[00:09:15] Bryan Carroll: It's great motivation for sure. 

[00:09:18] Dave Sherwin: Yeah. And it's just, you know, and that's kind of the shallow side of it. I mean, obviously the, the more meaningful part is the fact that you are in great shape and, and that you are increasing your longevity and that you're, you're headed towards the course of being healthy throughout your life.

[00:09:32] Where many other people have already let their health go. I mean, I'm 56 next week actually I turned 56 and and at my age, tons of friends that I grew up. Have had their first heart attack already. They're on multiple drugs. I've got friends, close friends that I played basketball with that have died already at F and, and to me, that's, it's really, really sad because I feel like I'm at the prime of my life and yet many 50 something men.

[00:10:05] I have already completely let themselves go and they can't go out and do the kind of things that you talk about on your podcast. The adventure is gone. And to me that's very, very sad. 

[00:10:15] Bryan Carroll: Yeah, definitely. And it seems like at least a lot of the people that I work with you know, they, they might've done athletics when they were younger and then life takes hold.

[00:10:26] They, you know, start developing a career. They have families, all that type of stuff. And then they lose that time. To be able to go do those fun things that they used to do. So it's amazing that you were able to still get in, you know, three days of lifting each week and three days of basketball which means you must've made it a priority.

[00:10:44] I would have. 

[00:10:46] Dave Sherwin: Yeah, it's just the first thing that I did. I played basketball at 6:00 AM. I was getting up at five 30, thrown on my clothes, went to the gym, warmed up same thing. And, and for, for a lot of those years, towards the end there, I had a friend Trent and him and I went and played at the same gym.

[00:11:01] So we went and played basketball at one gym and the next. We went and lifted weights together. So having a workout partner for years that also is super helpful. And on days when you, cause I'm, I'm not superhuman or anything like that, I mean, I have my exact same days as everybody else. Right. I just don't feel like it.

[00:11:16] Right. Where I could easily skip the gym and easily sleep and easily not lift weights. But but having a workout partner was, was Really helpful to me towards the end there, my kind of basketball career where I knew I had to pick him up, he's going to be ready at 20 to six. I had to pick him up go or vice versa.

[00:11:36] Right. And so so that was really helpful too, for consistency, but yeah I find that. Starting my day, just making it the way I start my day. I mean, currently my, my current morning plan as I walk my dog for 30 minutes, I meditate for 20 and I exercise and those three things. Are non-negotiable like, that's how I start my day.

[00:12:03] There are no other options. Right. And every now and then life does get in the way. There's something that's going on early in the morning, my wife and I got to get ready to get out of the house and something's going to mess up my schedule. And when that happens, those days aren't as good. It's just the way it is.

[00:12:18] Like when I have my morning routine that I, like, I just described, it makes for a better day, it makes for better week. And and so it's just, I just do it right away. And one of the reasons I do that is because I have tried many, many times on certain days I'm thinking about the next day. I'm like, man, it would make so much more sense to work out around dinner time or after.

[00:12:43] And every single time, what happens when I rearranged my day to do that is I don't work out. 

[00:12:50] Bryan Carroll: Find another thing that's getting in the 

[00:12:51] Dave Sherwin: way. Yeah. Yeah. So for me, I've just learned, you know, for myself, I just have to do that. And I have to start my day with it and what I do life is good. 

[00:13:02] Bryan Carroll: Yup. It is actually, that just popped in my head.

[00:13:05] It is pretty amazing. Cause sometimes you wake up early and you go, I'm too tired to work out our workout after work. And then by the time after work comes around, you're like I'm too tired from the day. It's been a long day. I'm not going to work out. So the too tired thing is definitely a great excuse that people use all the time.

[00:13:24] Dave Sherwin: Well, there's that? And there's the hormonal thing. What happens is when you work out after dinner, you're, you're spiking, cortisol at the exact time that melatonin should be kicking in. Right. And so, and that's really bad for you. Like there was a. That I played in leagues in basketball and volleyball.

[00:13:39] Okay. And those of course are almost always at night and on game days I didn't sleep very well. So if we had like a league game at like nine o'clock at night. Okay. And I'd go out there and, and, and work hard for an hour in a volleyball game or basketball. I would go home and just toss and turn as miserable.

[00:13:59] And so that's the other thing for me physically, is I'm not wired to exercise at night. It just kind of wigs me out, ruins my sleep. And so this other way of doing it all in the morning. And then, and then at night just calming down. Everything's just easy and I don't have to do anything, any hard work or anything in that I sleep well.

[00:14:22] Bryan Carroll: Yep for sure. So for people that, you know, have had life kind of take over and they might not have exercise or done the activities that they've wanted to do for quite some time, how do you start easing people back into it and setting that time for them to, you know, be consistent with it? 

[00:14:40] Dave Sherwin: Well, the first way is I find so often that people who are in that situation.

[00:14:49] For some reason they have it in their head that what they've got to do is hit the gym. Right? How many times have we heard that? Oh, it's time for me to hit the gym. I'm going to start a diet and I'm going to hit the gym and they say it with this negative energy, like, ah, I have to hit the gym and I tell them, you do not have to hit the gym.

[00:15:07] Like the very facial expression you're wearing. When you tell me you're going to do that shows me you don't want to do it. What do you want to do? Like what fizzle, like, like one of the questions asked people is what physical activity did you love when you were. And you know, what happens is sometimes they late right up and go, oh, I love to ride my bike.

[00:15:27] I loved my bike. I would ride my bike everywhere. And then I, I wrote on a team for a little while in college, or I, I rode to work for long time. I love riding a bike. Well, then fricking ride a bike. And it it's funny because I don't know, for whatever reason we have these mental blocks when we grow up that we think that we have to do something a way that everyone else did.

[00:15:49] We see Chris Helms workout. Oh, he looks great. I would look like four. Okay. What did you do? Thor? And then, you know what I mean? Like, or something for women, it's probably someone else and whatever, there's different people that inspire us or whatever, whether it's a celebrity or a friend who lost 40 pounds and got really, really in good shape.

[00:16:08] But to take that time, to sit back and go, no, no, no, I'm going to do it my own way. This is one of the beautiful things about. Is that we could get to stop caring about what anyone else thinks or what anyone else thinks we have to do. And instead spend that time to be proactive and go, what makes my heart sing?

[00:16:27] What would be fun? Maybe there's something you've never done, but you always wanted to, maybe you want it to be a swimmer. And so you, maybe you're hitting the gym, but you're going to the pool. And maybe you take a class, a master's class on becoming a swimmer. If you love to ride your bike, but it's winter you know, you could join a local rec center and hit the spin classes.

[00:16:48] Spinning is unbelievable. I mean, you talk about getting in shape. The first, first hour long spin class you do, if you've been out of shape is going to kick your butt. But over time you might find you really enjoy it. You find an instructor that you like, and you don't even have to go to. You can buy yourself a bike at Costco, right.

[00:17:06] A stationary bike, a rolling machine, and then just put an app up and follow a virtual instructor so that if you don't like being seen in your workout clothes in front of a bunch of other people, that's understandable. Just do it at home. So that's that's my advice is, is this is not about anybody else is not about making anyone else happy.

[00:17:29] And if you don't like it, you're not going to do. For very long. So find something fun. 

[00:17:37] Bryan Carroll: Yeah, totally. Just like you said, if there's something you don't like, you're not going to wake up early to do it. It's not worth it to you. You gotta find that thing that you're passionate about or you enjoy doing make it fun and then you're more likely to continue with it.

[00:17:53] Dave Sherwin: Yeah. And, and even saying that. It's funny because I still do plenty of workout movements that I don't like. And yet overall, I find satisfaction. I'll give you an example. The workout that I did this morning, it was 10 minutes on my rowing machine. Now this we're sitting here in my my office slash gym.

[00:18:15] Okay. So I've got a concept D rower here, which I use a lot and I don't love Rome. I really don't, but I love what it does for me. And so it's kind of a love, hate relationship. I know that if I take this morning, I didn't have much time for my workout. So I did a 10 minute apple fit workout with a rowing instructor.

[00:18:34] So put my iPad on the. I hit play. And in 10 minutes you wouldn't even believe what a great workout you get. And then after that, I did 10 minute at 10 minute hit workout, which was a combination of, of thruster. So I got a kettlebell in each hand, do a thruster and then lift with one arm and then the other and that I did bicycle crunches.

[00:18:53] And I did I don't remember one other leg exercise and what's the, what do you call the exercise when you're in a. Plank and you bring knee to elbow, right? Oh yeah. Yep. Yep. Okay. So I did a cer a circle. Four exercises along those lines. Now, do I love doing thrusters? No. And so, and so it's kind of a combo.

[00:19:17] It's not like you love every aspect of everything that you do in your fitness plan, but did I like the oh, the workout overall? Yeah. I did, and I felt good after it. So, and so it's not like you have to absolutely love the fitnessing that you're doing, but at least start there try to find movements you enjoy.

[00:19:34] And then from there, if you do them long enough, I found Bryan, that there's, I find there's a magic to 90 days. I think almost anyone can change their life in 90 days. And if you start a new fitness routine, you may not enjoy it that much. And even hate it for the first month. And then the second month, your body's starting to adapt.

[00:19:57] You starting to feel better, but in 90 days from now, you might never, ever go back. It might be all that you needed to go from that sedentary person that you had become for a few years to becoming an athletic beast. Right. And feeling really good about yourself and achieving your goals and losing some weight and starting to feel that great.

[00:20:19] Energy that comes from being an athletic person who exercises every day. And so a lot of health habits suck before they're enjoyable. That's true. With nutrition. Changing to a new diet can often be negative first. It's true. As some supplements, there are some supplements that your body needs, and if you've been deficient and you start taking them, you actually have diarrhea like symptoms for the first few days maybe, or you may even get a headache or quitting caffeine.

[00:20:50] Same thing, you, you might have a headache for three days before you get better. So, so there's a combination of finding what you love, but also understanding that change can cause pain. At first and you have to have that vision that 90 days from now. You're going to be so much happier with yourself, your life, your quality of life is going to go up.

[00:21:12] You're going to feel better. You're going to sleep better. You have all these great benefits that come. And so you have to carry that vision long enough to get through the pain. 

[00:21:22] Bryan Carroll: Yeah. A lot of the research now is showing that the, the 21 days to form a new habit thing is not accurate at all. And if that was the case, I think it's like 90, some percent of people have gone on a diet before.

[00:21:36] And. We can look around and tell those 97% still are not following that same diet. So if it did only take 21 days to create a new habit, I think we'd all be a lot healthier, but it does seem like that 90 days, like you said, is a very good foundational approach. That first month you're starting to get into the rhythm the second month.

[00:21:56] You're definitely in that rhythm, that third month, your. Now a part of your routine. And once it's part of that routine, then it's a lot easier to maintain. And when it comes to like things getting easier to, I like to call it setting your baseline. So once you set your baseline whether it's, you know, your fitness level or like, How you're eating et cetera.

[00:22:20] Once you set that baseline, it doesn't take very much for you to maintain that baseline. And if you do have something like a Spartan beast, that's coming up, then you can adjust that baseline to be able to prepare for that. But at least you have that baseline that you've already established, which is beyond the, this sucks portion of the getting back into a routine.

[00:22:43] Once you fall below that baseline and have to try. And re-establish it, that's the part where you're like, this sucks. This isn't fun. Yada, yada, 

[00:22:51] Dave Sherwin: yada. Yeah, I totally agree with that. And for anyone who's thinking that 90 days sounds long, just think back 90 days. Okay. 90 days ago, if you would've started a new positive habit, does that feel like it was really that long ago?

[00:23:05] 90 days? I mean, 90 days goes by like. You know, the snap of a finger. And so it's just not that long. We we have too many promises in the marketing world of health, like, you know, six pack abs in six weeks and lose this much weight in this many days and, and so on. And it's tough because some people can't.

[00:23:27] I've had plenty of customers lose 30 pounds in 30 days, tons of them I've helped people lose a hundred pounds. I've helped. Lots of people lose 50, 40, 30, you name it. And some of them lose it really, really fast. And I love it when they come back to my website and they go, Hey, we use your pounds and interest drops.

[00:23:43] We did your on your diary. Undiet and it was so great. And it was pretty easy and we'd ate delicious food and I lost 30 pounds and I'm like, that's really, really cool. But guess what? Someone else comes along and reads that testimonial and goes, man, I'm going to do that. And they do it and they don't lose 30 pounds and maybe they lose five in the first month.

[00:24:05] And so now they're all discouraged and they might think, well, I got ripped off that stuff. Doesn't work well, it's just going to take longer now. I get it because I have one of those bodies that doesn't transform very quickly. I mentioned how I started basketball and when I go old enough maybe 15, probably I got to a good enough level where the coach had us working out.

[00:24:30] Right. I started to learn about lifting weights right now. We all hit the gym together. And after like 90 days, I had friends that looked muscular. I was like, oh my gosh, you look good. I didn't look any different. I was still a scrawny kid. Right. Who hardly looked different at all. If I want to put on muscle, I get a dedicate myself and work really, really hard.

[00:24:55] Cause that's just how my body is. And so the fact is there's genetics to all of this, how fast we lose weight, how fast we gain muscle, how fast we change. There's genetics to what we eat. The some foods effect. Some people are lactose intolerant. Some people are not. Some people do well on the Mediterranean diet and some people can't eat dairy.

[00:25:17] Some people do really well on a, as a vegan and, and others, you know, they'd be falling apart in two years if they, they kept a strict vegan lifestyle. And so there's a certain amount of, of experimentation and a certain amount of patient. Where we stop worrying about how long it's going to take. And instead we worry only about what we do today in the end, almost all the people who bite off huge health goals have to quickly get to a point where they stopped thinking about the huge health goal.

[00:25:52] And w what I find in health is that good health looks boring. Being really healthy is not exciting. It's just getting up exercising, I'm eating the salad instead of the big Mac, it's getting a good night's sleep. It's drinking water instead of soda, it's drinking less alcohol, taking less drugs.

[00:26:17] And, and when you watch a healthy person live their life, it's boring. It's not exciting. It's just. But it's just small decisions made all day long that are different than the unhealthy person's decisions. And so sooner or later, people have to arrive in that place where they, they realize, okay, I might not have six pack abs in six weeks, but I'll have six pack abs.

[00:26:44] Eventually if I act this way on a daily basis, 

[00:26:51] Bryan Carroll: For sure. Now when you see people that start getting into, you know, a fitness routine and start getting healthier at older ages, are you noticing that, you know, they're, if they're out of shape and all this stuff, they're probably not eating correctly either.

[00:27:07] So as you're trying to make these adjustments, what are some of the nutrients that you see? People need more of to get a good kickstart in the right direction? 

[00:27:17] Dave Sherwin: I think one of the best things people can do for themselves is make sure they get five to nine servings of fruits and vegetables every day.

[00:27:26] That's foundational. The average American gets something like 2.3 servings of, of fruits and vegetables per day. And 80% of those are corn potatoes and carrots. And making a shift there in that arena where you start to get green leafy vegetables, where you start to get different colors of vegetables when you add in some peppers.

[00:27:51] And you try to add in a salad every day, or maybe a green smoothie and in greens powder cheat. If you want to, I cheat, I try to eat a lot of vegetables, but I also use Greenspot. Is modern freeze, dried greens powders. They, these companies can take many, many different types of grains, put them into a jar for you and you just take a scoop and add it to your drink.

[00:28:13] Right? So a combo of, of that and eating real whole. It's really, really important. We fashioned Army's miracle, multi on all the biohacking science. So to answer your question about, you know, the, the ingredients will F so I'd say your food is obviously your starting point. You you've got to get your diet.

[00:28:33] There's no, there's no use working on supplements and, and, and peripheral things. Think of your body, like a car, right? Let's say you were restoring an old car. Okay. You don't start by just taking a can of spray paint and spraying it over the road. Right. You start with the engine. And to me, the way you start with the engine of your body is with good nutrition, sound, nutritional principles.

[00:28:55] But then the biohacking industry is approximately 10 years old where people have really been seriously giving blood samples and finding out what they're deficient in and micronutrients and zoo chemicals and, and vitamins and everything. And, and what I did, I was really interested in this and the corollary research that multivitamins don't do much good for people.

[00:29:15] I'm not sure if you're familiar with this, but there's no evidence that your average multivitamin extends life or makes life better. And many of them, because the quality of the nutrients isn't. I don't even fill in deficiencies. And I did two years of research in this. I even incorporated a a PhD chemist and a PhD nutritionist to figure out this puzzle.

[00:29:35] And that's how we formulated Mimi's miracle milk, multi, which is my supplement answer to those things you won't get from your diet. That would really help you as a grownup to get everything that you need, including things that most people from all the biohacking info were deficient at. Now, keep in mind, most biohackers are generally fit.

[00:29:53] These are people that are normally healthy and want to get to a high level. They're normally not sedentary. People who want to get to the average level. If you sit on. Generally healthy eaters that are interested enough to spend $500 on a blood test. But what we found is 76% of them are deficient vitamin D a similar percentage was deficient in zinc.

[00:30:15] Chromium is a mineral that you don't get. Your body doesn't produce it and it doesn't store it. There's some elements like B12. Our body is awesome at handling B12. I can give you a week's worth of. You can take it all right now, and your body will dispense it as it needs to for the next week. It's the same with omegas.

[00:30:35] Omegas can be taken in large doses. Your body will store them and disperse them throughout the body, into the right cells at the right time. But other elements don't work that way at all, including chromium. Then there's some cool elements that. You know, give us the extra energy or mental clarity, co Q 10 Maka or two of those that we've put in our Army's America multi.

[00:30:58] So for those interested in that subject, you know, take a look at dot com and our, our multi look at the ingredients we put in there because we specifically formulated it to fill in deficiencies that are tough to fill in from. Water. I could have started with water. Most people drink too much of the wrong stuff and not enough water.

[00:31:20] So there's a, a great, simple tip right there. I, I noticed your drinking from you and I am too. This is full of water, right? Yep. Same. Yeah. And keep your bottle with you. Get yourself a nice insulated bottle to keep your water cool. Carried around with you and get half your body weight in ounces. If you weigh 150 pounds.

[00:31:41] Half of your body. Weight is 75. You should be getting about 75 ounces. It's a good rule of thumb. And so water, vegetables supplementing the stuff that's hard to get from food fitness on a daily basis, but you know, the saying Bryan, that good abs are made in the. Yup. Yup. So I think it's an 80 20 thing.

[00:32:04] I think that, you know, a lot of people think, well, I gotta hit the gym. I want to get healthy. I'm going to hit the gym, but it's kind of, not really that way. It's better to start in the kitchen. I want to get healthy. So I'm going to eliminate the crowd I'm eating and I'm going to really ramp up healthy foods into my diet.

[00:32:24] Bryan Carroll: Yeah. Another thing I like is you can't, out-train a bad diet. 

[00:32:29] Dave Sherwin: Yeah, you really can't. And end back to what I said about trying to find a workout routine. That's either fun or an, if not exactly fun. The other explanation I gave to you is at least satisfying. Okay. Take a similar approach with your food.

[00:32:45] There's no reason that you have to eat food. You don't like. If you're really intentional, I'll give you an example. I don't love vegetables. I've never loved vegetable. But I want those five to nine servings a day and it took me a long time to finally get smart and go wait a minute. Do you know what I love?

[00:33:03] I love roasted vegetables. Every time someone serves roasted vegetables, either the restaurant or, or if my wife makes them or my mom makes them or whoever. I love them. And then I thought, well, why, why don't I just make them that way? So guess what, a couple of times a week now I'll take two big cookie sheets and I'll chop up a ton of vegetables and I'll roast two cookie sheets.

[00:33:22] And by the way, if you do it in a convection oven and it gets at that, that nice caramelization on the outside of the vegetables, and I use some avocado oil and some trader Joe's flavoring, and I absolutely love those vegetables. It's like candy. It's so delicious. Right? And so now I have found a way to take something I don't love and prepared in a way that makes it really tasty.

[00:33:47] And for everyone listening, those are the little things you want to do. You want to, you want to figure out how you can go to the kitchen and have tasty, healthy food because if, if you're having to force yourself to eat the diet you're supposed to do. It's not sustainable. And guess what, what are the other beautiful things about growing up and getting older and getting more mature is we, we realize how, how great life is, right?

[00:34:18] Like, like it's awesome to be alive, to be healthy to be able to, to live in free countries. Like most people listening do. Right. And, and we want our lives to be fulfilling. And satisfying. And so that'll only, and food is a basic part of that. And so we've got to figure out how to eat nutritious food that we love.

[00:34:46] We've got to stop this fight between us and food. There should be no fight. There should be a love relationship or like we're enjoying this delicious food. Right. And we live in a day and age where that's easier than ever to do because we have celebrity chefs on YouTube. We have some of the best chefs in the world.

[00:35:04] We'll show you how to make anything. And so all you gotta do is sit down and take a list of go to Google and Google vegetables, right. Vegetables in north America, vegetables or whatever country you live in. Right. And then go down the line. And just make it okay. I like that one. I don't like that one. I like this one, blah, blah, blah, and figured all the ones you like and go to YouTube, how to prepare blank, how to prepare roasted vegetables, how to prepare sweet potatoes and, and get creative.

[00:35:34] African peanut stew is one of my favorites with sweet potatoes and peanuts delicious. And so now I'm, I'm eating something that's super nutritious and. I like it. So that, that's a really important part. Again, just like I said, with the people who kind of feel like they have to hit the gym, even though they don't want to, it's the same concept with food.

[00:35:59] You got to figure out how you walk into your kitchen and enjoy the preparation and the eating of food that's nutritious. And then, then you'll find, oh, this isn't, this isn't that hard. And it's delicious rather than being a fight. Every. 

[00:36:16] Bryan Carroll: Yeah, we have it so easy. All you have to do is go a couple blocks to a grocery store.

[00:36:20] You can grab whatever food you want and bring them back home, make it real quick. And then you're good to go. You don't have to go and hunt down a board out in the woods. That's 30 miles away. You don't have to gather a bunch of plants and wait for the perfect season for those it's already been done for.

[00:36:37] We just got to put a little bit of time and effort into figuring out how to make them in a way that you enjoy them and then just make sure they get into your system somehow. 

[00:36:46] Dave Sherwin: Yeah. And, and I find that taking a one day a week is really helpful to that. So Sunday is my food prep day, for example, and if I don't prep food on Sunday, I'm at least planning.

[00:36:56] What I'm going to be eating that week. So like right now I've got some frozen hobo beans. You know, beans legumes are really healthy for you and I'll load them up with onions and, and good sauces. And, and and I'll make a, I made a big instant pot of those last week. Put them in little freezer containers, put them in the freezer and I just get those out and follow them and it's ready to go.

[00:37:17] And so I say, I love Stu I mentioned the African peanut thing. I don't love salad. I never have. And so I get my vegetables other ways. And so, but having a day where you at least kind of think through your shopping list three or four large meals, you could prep that are healthy, that you could then just heat up.

[00:37:40] That's a really helpful healthy habit for making sure that, that you eat healthy. I love Tim Ferriss's book, the four hour body. If you read that. 

[00:37:49] Bryan Carroll: I haven't, but I've heard good things about it. 

[00:37:51] Dave Sherwin: Yeah. One of the concepts he has a narrow is that, that variety is overrated. No, I don't want anyone to carry that too far.

[00:37:59] I'm not saying that you can live off of beans and rice, for example and be super healthy, but he says that in our modern society you could pick a handful of meals that are super nutritious that already have quite a bit of variety in them. Soups or stews different varieties of beans together.

[00:38:19] For example. And you could come up with just three or four or maybe five, go to lunches and dinners, and actually really enjoy those for years and years and years. And so sometimes we add too much complexity to our health equation. Even if you could just identify three, four, maybe five are go-to healthy meals, you might be surprised how long you go without getting sick of those.

[00:38:49] Bryan Carroll: Yeah, you're eliminating the decision fatigue that you run into when you have too many options. Yeah, I like that. Yeah. Well, Dave, is there any final things you want to make sure that we touch on when it comes to staying fit and healthy as we age, 

[00:39:05] Dave Sherwin: you know, I've been doing this since 2009 and and as I found my customers having their struggles and I've done coaching with them What I found is a lot of people don't have a good plan.

[00:39:15] They're looking for a good plan and, and they'll, they'll bounce some Quito to paleo, to Mediterranean though. They all these buzzwords, you know, but then they never, it doesn't incorporate fitness. It doesn't incorporate the whole picture. And I finally wrote the diary Robi. Guide. And I'd recommend that to people.

[00:39:34] I haven't had a chance to go into it in detail, but it's just a 10 page PDF with lots of pictures. It's really easy to read, but that's free on our website. dot com D I R O B i.com. So I would point people to that. It's got the seven health principles that we teach all of our clients and I'd love for people to download and read that.

[00:39:50] Cause I feel like it's a really strong, solid plan. That's not that hard to do. And so I'd recommend that And otherwise I'm a big fan of keeping things simple. You don't coming up with a simple plant. Doesn't have to be complex. It doesn't have to take many hours. I told you about my workout this morning.

[00:40:07] That was 20 minutes. Yeah. In 20 minutes I had an incredible workout. I was really worked. And so I think that we, we tend to sometimes think it's gonna take a long time or it's going to be hard. It doesn't have to. So those are a few, a few final thoughts that I have. 

[00:40:24] Bryan Carroll: Perfect. Well, people can find more about [email protected].

[00:40:28] You also have a 10% coupon for all my listeners by using the coupons summit. And what are some of the products that you have? 

[00:40:37] Dave Sherwin: We don't have many. We try to keep our store very, very tight. So it has really meaningful and good, good products. So there's not a whole lot, but we have everything we think is really important.

[00:40:47] We have our multi that I already talked about a little bit. We also have a, a tops product. This is a top seller on Amazon called Mimi's Merkel minerals and our Mo and it has over 70 trace minerals. And so our multi and mineral combo is a real. The thing to try. If people are looking for a really high quality functional set of based supplements another top seller we have, we have actually have the top selling fruit malabsorption product on Amazon.

[00:41:12] It's called eat anything RX. Now I don't have absorption issues happily, but millions of people do after they eat, they feel bloated, gassy pain, whatever is a very common thing. And that product eat anything is when your listeners might really be interested in, if they have negative symptoms after eating this is especially true.

[00:41:34] If they have negative negative symptoms after eating healthy food, that just shouldn't happen, but it does. And and so eat anything. RX is a phenomenal product. Our glutathione product. Is a great product for immune boosting the immune system. And then we have some third-party products that we've carefully vetted.

[00:41:53] We have a medical grade protein that I really like, and it's, it has no flavor. You can even add it to a child's bowl of cereal in their milk, and they won't even know it, but they're getting a healthy serving of protein. So that's cool. There's no, no flavor. And then a plant-based omega. So that's a few examples of, of some of the products that we've we either make, or if we're not going to make it, we, we vet for what we think are the highest quality best of breed.

[00:42:19] So that we have a lineup that's affective. That's my main thing is, you know, you go, you did that biohacking and find your deficient, vitamin D chromium, whatever. And then you take Army's miracle, multi and get another test. It will fill the deficiencies. That's what we're all about. We're about effectiveness that the D that a biohacker would come to us and use our products and then get their next tested six months and actually prove to themselves that they work.

[00:42:49] Bryan Carroll: Yep. And the nice thing is I'm like the quality of your products is great too. You've had third-party testing done on it. So everything you see on the label is exactly what's actually in that product, which a lot of companies cannot say there's are the same way. So yeah, there, the quality aspect as well, it makes a huge 

[00:43:07] Dave Sherwin: difference.

[00:43:09] Yeah, that that's really a great point. And it's not just not just verifying that. What is in the product is in the product. It's choosing the best form of the product. A lot of people don't know that there's different forms of vitamin D and vitamin C and all of these things can be sourced from, from very inexpensive ingredient provider.

[00:43:29] Or very high quality ingredient providers. And we, we pride ourselves on only putting the highest quality form of every type of ingredient in our products. And that that really does make a difference. 

[00:43:41] Bryan Carroll: Awesome. And you're also on YouTube, Facebook and Instagram as well. Well, Dave, thank you so much for coming onto the show.

[00:43:47] I appreciate the information that you shared and hopefully if some people get some motivation from this to, you know, start a routine and get started learning how to really optimize and utilize their kitchen to help get themselves fit and 

[00:44:00] Dave Sherwin: healthy. Thanks so much for having me on. It's been great.

[00:44:03] Bryan Carroll: That was a lot of fun. And having that conversation with Dave and I really enjoy talking with other podcasters because we can go down rabbit holes and see where it takes us. And we can still stay on topic and stick to the outline that we had planned for the episode. And talking with Dave, we were able to cover a lot of different content.

[00:44:22] So hopefully that is helpful for you, especially if you are. Trying to figure out how to say young and fit at any age. Again, if you want to learn more about Dave head on over to dye roby.com, which is D I R O B I n.com. And that can be found in the show [email protected] slash 1 7 6 next week, app Jason Earl on the show.

[00:44:45] Let's go learn who he is and what we'll be talking about. Jason, what is one unique thing about you that most people don't know?

[00:44:54] Jason Earle: I have a a. Had a rescuing plants. 

[00:44:59] Bryan Carroll: Tell me more. That sounds intriguing. 

[00:45:03] Jason Earle: It seems like every place that I move into someone has plants. Nita home and oftentimes they're struggling.

[00:45:12] And so I have an, and I moved them from New York city. Even I inherited orchids that I nursed back. I've got a whole, a whole Legion almost as a small forest that I've cultivated, but they're all rescued. And that's something very few people 

[00:45:29] Bryan Carroll: say, you got yourself, a green thumb over. 

[00:45:32] Jason Earle: I like to grow things.

[00:45:35] Bryan Carroll: What will we be learning about in our interview together?

[00:45:40] Jason Earle: I hope that people realize that mold is a normal part of life and it's up there with death and taxes. It's a guarantee. It's, it's something that everybody should be. Aware of, because if you haven't had a mold problem, yet you probably will. And if you have a little bit of foundational knowledge about how to handle it, you can deal with it intelligently and less expensively and less.

[00:46:12] Hazardously. What are damages cheap to deal with? Mold is not 

[00:46:17] Bryan Carroll: what are your favorite foods or nutrients that you think everyone should get more of in their diet greens? 

[00:46:24] Jason Earle: Anything with Clara? Anything that's got color in it. More plants like Michael Pollan says, eat food, not too much. Mostly plants.

[00:46:33] Bryan Carroll: Yep. And what are your top three health tips for anyone who wants to improve their overall wellness? 

[00:46:40] Jason Earle: Well, for me it was identify your number one thing. So what I mean by that is what's your kryptonite, everyone's got something everyone's got either a behavior. Disorder or score or a bad habit or repetitive repetitive behavior that troubles them, whether it's alcohol or sugar or TV or shopping.

[00:47:03] My suggestion is for me it was alcohol and I I'm sober now, four years coming up That was my number one thing. I've got a new number, one thing now. But, but everyone's got a number one thing. Identify that number one thing, and work diligently on that. That's, that's, that's a, that's a lifetime, cause I think we'll always have a number, one thing.

[00:47:20] We're always seeking distraction as human nature. And sometimes it's more damaging than others. The the other thing is a daily meditation of a mindfulness practice. That has been a game changer for me. Just taking the, even if it's 10 minutes, even if five minutes but taking time for silence creating more space between your stimulus and response.

[00:47:43] You know, there's a quote that I have on my walls in between stimulus and response, there was a space and within that space lies your power, freedom, and choice. And I believe that meditation gives you that view into that and allows you to explore that more. It's a, it's a real gift and it's a daily practice that that's truly cumulative.

[00:48:01] And then the third thing is invest in your indoor air quality. It's one of the few things that you have true control over you know, in a world where we have very little control especially right now where we're seeing just so many things going on in the world that we're just, I mean, who knows what's going on with this with Putin and everything else, we have so little control of your honesty.

[00:48:18] But the indoor environment is a place where you have almost unbridled control and indoor air quality in particular has a very high dividend. If you invest in that, it pays, it pays in terms of health and vitality and resilience and all the things we talked about and the penalty for not investing in that is also quite quite powerful.

[00:48:36] You reduced life expectancy. Fatigue, difficulty concentrating all the things, depression, all of the data around poor indoor air quality is, is kind of shocking. There's there's there's data that shows that food is the number one cause of chronic illness. There's data emerging that shows the air may be a very, very close second.

[00:48:54] So investing in indoor air quality, meaning good. Get yourself good air filters, HEPA filters. Get yourself good humidity, gauges, and pay attention to that. And then if you're concerned about potential mold in your house, 

[00:49:05] Bryan Carroll: What, mold is a huge topic to talk about? And it's perfect timing to discuss it when we are entering the wetter seasons of the year with spring time.

[00:49:14] So it's definitely an episode to listen to. If you want to learn how to protect your home from mold growth and different signs to look for, that might indicate that you do have mold growing in your house. So until then keep climbing to the peak of your health.