In short
Strength training as the “#1” foundation for feeling stronger, healthier, and more energized—improving longevity via bones, muscle, connective tissue, and the nervous system; plus a “hack laziness” approach to consistency with very short workouts.
Guests (backgrounds)
- Dr. Andy Galpin: human performance expert; strength-conditioning researcher emphasizing “strength span” and mechanisms linking strength to lifespan/healthspan.
- Senada Greca: fitness expert and mindset coach; described as Kim Kardashian’s personal trainer; focuses on strength training for longevity, beginner structure, and habit adherence.
Key claims
- Physical strength (grip/leg strength) predicts mortality as strongly as or more than VO2 max; strength supports confidence, mobility, and reduces social withdrawal.
- Muscle supports metabolic health (skeletal muscle ~80% of variance in resting metabolic rate); strength training helps prevent sarcopenia.
- Strength training supports brain health (white matter) and may reduce late-life dementia/Alzheimer’s risk.
- “Hack laziness”: body wants to save energy; use shorter, higher-intensity “dose” workouts (e.g., ~15 minutes/week) and rapid return to baseline.
- For aging: bone density peaks ~25–30; loss accelerates after 40; strength reduces fall risk and improves recovery.
Notable examples
- Carrying bags, walking up steps, and locomotion confidence as real-world outcomes of grip/leg strength.
- Fall-injury deaths cited: ~32,000 adults 65+.
- Strength training vs cardio: strength as “golden standard,” with optional fun cardio (e.g., intervals during upper-body days).
- Senada: “act, don’t wait for feelings” (workouts as non-negotiable like brushing teeth); misconception that women will get “bulky.”
Written by AI. May contain mistakes. Listen to the episode to check what was said.
Chapters
Tap a time to open that second in VOThe Importance of Intentional Movement
2:09 to 3:22
Explores the challenges of maintaining a workout routine and the benefits of movement.
“How many times a week do you go to sleep with the best intentions?”
Strength Training for Everyone
3:23 to 6:06
Andy Galpin explains why strength training is essential for all individuals.
“I think so many of us think, oh, well, strength training is for bodybuilders or it's for specific types of athletes.”
The Science of Strength and Aging
6:07 to 7:40
Discusses research linking strength to longevity and healthspan.
“It was a long story here, but you'll have a heart attack.”
Physical Strength and Its Benefits
7:41 to 13:32
Explains how physical strength impacts overall health and well-being.
“We have randomized control trials in men and women, young, old, and the research goes on.”
Hacking Laziness for Fitness
17:08 to 19:54
Dave Asprey discusses how to leverage laziness for effective workouts and improved fitness.
“This next segment is from Dave Asprey, pioneer on the future of human performance, health and longevity.”
Energy Efficiency in Workouts
19:55 to 23:15
Exploring how to optimize workout routines for better results with less effort.
“all right, I could go to the gym or there's a couch and there's donuts and Netflix.”
Biohacking and Recovery
23:16 to 26:06
Understanding biohacking techniques for improved performance and recovery in fitness.
“And the liberating thing, you're going to hate me for saying this.”
The Foundation of Strength Training
28:55 to 30:56
Understand why strength training is essential for fitness and longevity.
“Apple Podcasts, or wherever you get your podcasts.”
The Importance of Bone Density
30:56 to 34:40
Learn why maintaining bone density is crucial as we age and how strength training helps.
“If you can only do one thing, start with strength training.”
Overcoming Motivational Challenges
34:40 to 37:47
Explore common barriers to fitness and how to stay committed.
“And by menopause, the numbers are staggering as to that bone density loss.”
Show all 17 chapters
Incorporating Habits for Health
37:47 to 41:30
Discover practical tips for integrating fitness into your daily routine.
“It's like act, don't wait for the feelings act.”
Misconceptions About Strength Training
41:30 to 42:00
Address common myths surrounding strength training and its effects on women.
“What is the right reward system for being fit?”
Creating Healthy and Tasty Recipes
42:00 to 44:30
Learn how to make nutritious meals that are satisfying and delicious.
“So how can I create recipes that are healthy, that will satisfy and will taste just as good as the naughty food?”
Misconceptions in Strength Training
44:30 to 46:25
Debunk common myths around women and strength training.
“What should someone eat right before a workout and right after, especially a strength training workout?”
Nutrition Before and After Workouts
46:25 to 48:46
Discover the best nutritional practices surrounding workout timing.
“I actually had to fight against a lot of my genetics to get out of bed and work out.”
The Role of Genetics in Fitness
48:46 to 50:42
Understand how genetics influence your fitness journey.
“Talking about cardio, you said that you incorporate cardio.”
Cardio vs. Strength Training
50:42 to 52:38
Explore the importance of cardio in conjunction with strength training.
“But I have found personally what I've achieved through strength training when it comes physically and mentally has been far more rewarding than cardio.”
Transcript
Automatic transcript. May contain errors.0:00Jay Shetty:This is an iHeart Podcast. Guaranteed Human. Lately, I've been trying to be more intentional, even with small decisions, like cooking at home instead of ordering out. It's simple, but it helps me save for things that truly matter. That's why I love the State Farm Personal Price Plan. It lets you bundle home and auto insurance to create an affordable price that fits your needs. It's one of those thoughtful choices that support the life you're trying to build. Talk to a State Farm agent today to learn how you can choose to bundle and save with the personal price plan. Like a good neighbor, State Farm is there.
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1:30Jay Shetty:Well, it turns out our feet benefit from more space too. That's why I just picked up a pair of ultra running shoes. The ultra fit design has more room for my toes so they're comfortable, they keep me balanced, and seriously, my feet actually feel stronger. I've even started running more because of it. And honestly, I didn't expect to notice it this quickly. But from my first walk, it just felt different, Lighter, more natural. I've been wearing them on my morning walks and it genuinely makes getting out there feel easier. Treat yourself to a pair of ultras at ultrarunning.com and use code PURPOSE10 for 10 % off.
2:04Jay Shetty:That's A-L-T-R-A running.com. Stay out there. How many times a week do you go to sleep with the best intentions? That you're going to wake up early, you're going to work out, you're going to move your body, you're going to get energized, but then you wake up in the morning you wake up a little late, you skip that workout, you just can't find the motivation to do it. Do you want to wake up every morning with more energy and actually want to move your body? Or just have the energy to chase your kids around? Do you want to stay strong, healthy, and independent into your 70s and 80s? What if I told you that strength training, not cardio, is your secret weapon.
2:46Jay Shetty:Fitness isn't just for athletes. It's for anyone who wants to feel strong in their own body. Now, you don't need to deadlift 300 pounds. You just need strength to move pain-free and live fully. Today's guests break down how strength training improves your bones, joints, brain, and even leadership skills. Whether you want to lift your kid without pain or lead your team with more energy, this episode is for you. Today's first segment is from Andy Galpin, human performance expert, and he talks about why strength training is for everyone. I think so many of us think, oh, well, strength training is for bodybuilders or it's for specific types of athletes.
3:29Jay Shetty:But the truth is it can improve all of our performance. If you want to improve your nervous system, your bones, your joint health and brain, we need to be strength training. Historically, it's been seen as risky. It's now proven to boost health and longevity. And this is true for me too. I'm not a bodybuilder. I don't have plans to be one, but I've seen the value in making strength training a big part of my weekly workout routine. This next clip is for anyone who wants to keep their body pain-free and their brain sharp. Fitness can be, I just want to be able to surf every day. Amazing. I'm in, right?
4:08Fitness just means I want more energy with my kids. I'm here for all of that. All of that can be rooted in performance. We have a saying that if you have a body, you're an athlete, which is to say, I don't care if you want to use those physical abilities to shoot a basketball or hit a golf ball like some of our clients, or you want to use that to just run your business better, be a better leader, make better decisions, be able to work more hours and less fatigue. Fine. You're still asking your body to perform. It's the exact same thing. except for a couple of little points at the end of physical movement skill, right?
4:42So that's answer number one. Now, taking this question entirely differently, if you look at what is generally true for most people, fitness is a combination of a handful of things. You want to be able to do activities and not pay major consequences. That is it, right? I want to be able to walk up this dang hill and then not wake up tomorrow in screaming pain. So it is a, I want to do A, and then I don't want B to happen as a consequence, right? So I want to empower everyone to be able to have that and then not pay major consequences, whether it's injury or a handful of other things. So for most people to be able to execute a resilient physiology, that is to be able to do many things, it's one of the reasons, again, we called it RTA.
5:26It's this concept of, I want to be able to do many things and then not have of your consequences. So you're going to have to have some semblance of physical strength. Number one, right? And you'd be a power lifter or a bodybuilder or a weightlifter, blah, blah, blah. But minimal levels of strength. If you want to look at this from the medical perspective, I can make that argument. We can go into tons of the research. I was about to ask you that. Yeah.
5:48Jay Shetty:Why is strength so important? Because I feel like we've undervalued it for a long time and you don't, you could go your whole life without. I would say that we, as a strength conditioning field, didn't help ourselves much. This was actually the whole fun story here. In the early 1900s, strength training was viewed as something that was really deleterious. It was dangerous. It was a long story here, but you'll have a heart attack. It's this thing, right? And that stayed along for a long period of time. The science said it was bad for you. And then the science changed. In fact, there's a famous individual named Dr.
6:24Karpovich who himself was a scientific advocate of this is dangerous and then collected more data and realized actually it's not dangerous. And then, oh my gosh, there's all these health benefits. That happened in the 1950s and 60s. Right after that, on the back of it, you've got Arnold Schwarzenegger. You've got Pumping Iron. You've got Conan. You've got these things. And you went from bad for my health to, oh my gosh, I can become a superhero. And this empowered a generation of men mostly. Oh my gosh, I can become a physical superhero. That was awesome, but the downside of that was everyone's association with strength training was muscle and bodybuilding.
7:00And that is a very limited perspective of strength. So scientifically, the people in this field were not strength training people. The exercise physiologists, the nutrition scientists, for the most part, the 1960s through 90s were all endurance folks. And so you had no research being done. I mean, you couldn't make the argument anymore that it was bad for your health, but there was no argument that it was really great for your health. And they had a whole generation of kids like me who came up on that, but then also liked science and started saying, like, why aren't we doing studies on strength and high-intensity stuff?
7:32And, well, that only lasted so long before work started coming out in that area. And now it is so clear. We have mechanism. We have epidemiological evidence. We have randomized control trials in men and women, young, old, and the research goes on. Physical strength is one of the single strongest, pun intended, predictors of lifespan. And so you've got lifespan, which is how long you're going to live. You have healthspan, which people talk about now, which is how healthy are you within those years. And now scientifically, we call it strength span, right? And what they're saying is strength span, it's not the only thing that matters, but it's an important characteristic to your health span.
8:13If you lack physical strength, a number of things start to happen. Number one, So this is one of the reasons why we look at, for the record, like leg strength and grip strength as two of the most ubiquitous predictors. You'll see this all across the literature as statistically significant predictors of mortality. And in fact, some of the papers that directly compare strength, again, mostly leg strength, leg extension, and grip strength, to VO2 max, oftentimes, but not always, but oftentimes will show strength is a stronger predictor of mortality or all-cause mortality than VO2 max. So we've talked ad nauseum in the last bunch of years about important VO2 maxes, and it's absolutely true.
8:52But strength is right there as an equivalent predictor of how long you're going to live. So the question is why? Well, you have correlation and causation here. Lots of evidence on both sides. if you are weak say in your hands it is a proxy for overall strength so that in and of itself is true it's also direct intervention if you can't carry a bag confidently and you can't put a backpack in an overhead compartment you're not going to take the bus you're very less you're much less likely to go on an airplane this now leads to secondary problems with social isolation you're not confident one of the single biggest predictors or one of the single biggest issues we have with unsuccessful aging is that people, when people start to feel like they become a burden on society, they start to withdraw rapidly.
9:43No one wants to be the person in line holding everybody up. No one wants, like, you just, you know, all those examples there, right? So people are more likely to just socially withdraw. And now we're having all the secondary problems of social isolation and even physical activity starts to go down because people don't leave their house. They watch TV more and this whole cascade of things start to happen. And so we have direct and indirect mechanism there that say, again, you don't have to be massively strong, but just maintain some semblance of grip strength. Your legs are going to tell the same story.
10:15This is your interface with the world, your legs and your hands. And so your ability to locomote, to move throughout the world is mostly your legs. If you don't feel confident that you can walk up the steps to that museum, slowly you stop going on those trips. You start doing that extra thing. It hurts too much. It's too exhausting. Again, fill in all the blanks here. And so having some sort of physical leg strength gives you confidence that allows general physical activity, which then pays all those additional benefits. That doesn't even carry and count the direct physical benefits. So if we start looking at muscle specifically, muscle quality, and this can be defined a lot of different ways, is going to regulate in part things like your blood glucose.
10:56and you've, I'm sure, talked to many people about the importance of metabolic health. Skeletal muscle is going to explain about 80 % of the variance in your resting metabolic rate. That's your faster, slow metabolism. Again, 80 % of the variance is going to be explained by how much lean muscle you have for the most part. So you don't need to be huge, but losing muscle is called sarcopenia. You lose muscle faster than you should be with aging. highly associated with inflammatory states, reduced resting metabolic rate, which then goes right back to the equation, glucose regulation, all of these things start to happen.
11:35Last fire hose, I know I'm going after this a little bit here, but this is a topic of clear passion to me, is you have the presence of strength as well as the act of the training itself. So going through the strength training process has additional benefits to things like your central nervous system, brain and neurological system. The evidence is very clear. Your physical brain will stay healthier in terms of white matter and things like that when you strength train. It will stay around a lot longer. There's actually a lot of research now that's starting to point to the fact that things like dementia and Alzheimer's, late onset specifically, is highly preventable.
12:15And by highly, I mean it's an extraordinarily high number. You'd have to get a neuroscientist on to really get numbers there, but it is way more preventable than we realize, specifically from physical activity and exercise as a not the only thing there, but a huge component to that. Lastly, why? Remember, the way that you move throughout the world has three big components to it. So when you pick your leg up like that and you just shifted your toe, what ended up happening there is three things. Some signal went from your central nervous system. This could be your brain, spinal cord, it doesn't matter.
12:52Nerves. Send a signal. That's part one. Part two, those nerves activate or turn on muscles. And then the muscles contract. That's part two. Those muscles are surrounded by connective tissue. The connective tissue actually is tied into your bone. Pulling the connective tissue is what actually made your foot move like that. So connective tissue is part three. So the reality is anytime you're strength training, you're keeping connective tissue healthier. You're keeping that muscle quality high. and you're continuing to keep that nervous system activated. Keeping that nervous system alive is keeping your brain alive.
13:27It's physically what you're doing. It's keeping your entire nervous system around and fine-tuned. It's the same process. And so when we tend to think about strength training as something we're doing for our muscles, we cannot forget we're also doing it for our joints, we're doing it for our bones, and we're also doing it for our brains and nervous system.
13:54I'm Iris Palmer and my new podcast is called Against All Odds. And that's exactly what the show is about. Doing whatever it takes to be thoughts. Get ready to hear from some of your favorite entrepreneurs and entertainers as they share stories about defying expectations, overcoming barriers and breaking generational patterns. I'm talking to people like award winning actress, producer and director Eva Longoria.
14:16Jay Shetty:I think I had like$200 in my savings account. And my mom goes, what are you going to do? And I was like, I'll figure it out. We got a one-bedroom apartment for like$400 a month. And we all could not afford. Like, I was like, how am I going to make$100 a month? I'm opening up like I've never before. For those of you who think you know me from what you've seen on social media, get ready to see a whole new side of me. Listen to Against All Odds with Iris Palmer as part of the My Cultura podcast network. available on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. Hi, everyone.
14:49I'm Cheryl Strayed, author of Wild and Tiny Beautiful Things. I'm excited to share that I have a new podcast called Mind Over Mountain. In each episode, I interview athletes, adventurers, and adrenaline seekers
15:02Senada Greca:to discuss the inner landscapes and life experiences that informed and inspired their extraordinary feats. I also bring a bit of advice into the mix so we too can better understand how to face our own seemingly insurmountable challenges. Do you know what I'm going to do? I'm going to pull out what you already have inside. We're coming into this world fighting for our lives. All I'm going to do is pull out what you already got inside. We're there to support and celebrate each other. And that is not like a your story versus my story. You're going to walk up and over that dang mountain. You're not just going to put your mind over it.
15:36Yep, yep, exactly. And if I can't walk up and over it, I'm going to go through it. Listen to Mind Over Mountain every Thursday on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
15:54I'm Bailey Taylor, and this is It Girl. You may know me from my It Girl series I've done on the streets of New York over the years. Well, I've got good news. I am bringing those interviews and many more to this podcast. Yes, we will talk about the style and the success, but we are also talking about the pressure, the expectations, and the real work with the women shaping culture right now.
16:13Senada Greca:As a woman in the industry, you're always underestimated. So you have to work extra hard and you have to push the narrative
16:19Jay Shetty:in a way that doesn't compromise who you are and your integrity. You know, I like to say I was kind of like a silent ninja. Each week, I have unfiltered conversations with female founders, creatives, and leaders to talk about ambition, visibility, and what it really takes to build something meaningful in the public eye. Because being an It Girl isn't about the spotlight, it's about owning it. I think the negatives need to be discussed and they need to be told to people who maybe don't do this every day just so they know what's really going on. I feel like pulling the curtain back is important.
16:48Listen to It Girl with Bailey Taylor on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. It Girl.
17:08Jay Shetty:This next segment is from Dave Asprey, pioneer on the future of human performance, health and longevity. And he talks to us about how to hack laziness. How many of you know that you just keep being blocked by your laziness, your lethargy, maybe even your fatigue? He talks about how your body is designed to save energy. And he talks about how to work with your body not against it. Now, if you're someone who doesn't love working out or doesn't have time to go to the gym for an hour every day, Dave explains how to use laziness to your advantage. Smarter workouts, less time. This part blows my mind.
17:49Jay Shetty:He talks about how just 15 minutes a week with the right methods can be better than five hours of cardio. Now, if you're someone who needs that push to stay consistent, but wants it to be simple and achievable, listen to this. You talk about tapping into the power of laziness. Tell me how you do that and what does that mean? Because I think a lot of, you're going to make a lot of people happy today. I will, but even talking about laziness, it, the only thing worse is talking about death. I mean, people, they don't want to do it. So when I would do an Instagram post about laziness, people would just not watch it because like, I don't want to face that.
18:26And we've all been shamed for being lazy. There's that coach is like, don't be so lazy, run around the field again. And the teacher, you know, you're not performing or your parents. So we have all this shame about it. The reality though, is that your body has an operating system. I call it the meat operating system. And a lot of spiritual work is actually accessing that. And it has a very strong desire to not waste energy. And that is a sacred thing, right? Imagine if we had two people and one of them says, working hard gets results. And I said, all right, guys, go dig a ditch. And one of them says, I got my shovel.
19:00And the other one says, I got a tractor. Okay. The guy with the tractor was done in 20 minutes and the other guy works for three days. And we somehow believe without thinking the virtuous guy is the guy with a shovel because he worked hard. And we're unconsciously believing that working hard gets results. So we shame ourselves when we don't work hard. And sadly, when we work hard and we don't get results, we start feeling like victims, which is really toxic. We all know people work really hard and don't get results. Maybe it's because we have a belief system in there that doesn't work. And when we say, well, couldn't I do this in an easier way?
19:36We start feeling shame. Now it's not okay to do it the easy way because the virtue comes from the struggle. But in the world that we live in, the virtue comes from getting it done and understanding that you will always have a desire to be lazy and think about it. You wake up and you say, all right, I could go to the gym or there's a couch and there's donuts and Netflix. The couch is always going to look sexier. And there's, we start, well, I should want the gym. No, you shouldn't. Your body really does want the extra energy from the donuts and not using any energy in case there's a famine. So embracing that your motivation from your body is to save energy.
20:18and there's nothing wrong with that. So then how do you use that to motivate yourself? That's how to hack laziness. Well, if you go to the gym, let's say you're going to do cardio, you go to a span class. If you did an hour a day, five days a week, that's aggressive. You're going to improve after two months, 2 % improvement in your fitness. If you do the lazy way, the thing I write about in Smarter Not Harder, you're going to spend 15 minutes a week. You will not sweat. That's the amount of time you spend brushing your teeth, by the way. You'll improve by 12%, six times more. So you wake up and you say, today, I'm going to save 50 minutes of not working at the gym because I'm going to do it better.
20:55And all of a sudden, it's really motivating because the body says, I get to save energy at the gym. And then the body aligns its motivation with what your mind wants. And then the resistance fades. And it's a really important thing. It's something that I've never seen written about anywhere. So use the savings of time, the savings of energy to motivate yourself. But you know who does know about this? big food companies they will send you a 25 cent coupon and oh look i saved 25 cents because to our body saving money feels like a lot more than it really is right so it's about an unconscious view of reality so since we know our body does that without our knowledge or permission let's just
21:38Jay Shetty:use it to our advantage instead of against us yeah absolutely it's using a 15 minute workout per day no no no no no you're seeing a 15 minute workout five minutes three times a week five minutes three times a week how is that having a 12 percent change well maybe working hard doesn't get results when it comes to exercise and i want to be really clear the ability to work hard is necessary for you to get things done in the world but working hard without the right tools is a fool's errand yes and one of my companies it's a franchise we're about to be over about 30 locations signs. So we're opening across the country.
22:14It's called Upgrade Labs. You can go to ownandupgradelabs.com and open one in your neighborhood. And we have the technology to do this. It uses artificial intelligence and it causes you to move slower than you want and then way harder than you really, really want to, but only for 20 seconds. And then here's the trick. As soon as you're done, you take some really deep breaths and it guides you with the AI to say, breathe deeper. And it brings your heart rate down. So what your body really responds to is really strong stimulation, like a tiger was going to catch you. And then a feeling of safety and calm.
Read the full transcript
22:46When you have enough minerals, you have enough nutrients says, Oh, I guess I should improve my performance. But if you go to the spin class, okay, the tiger chased you on the first sprint and then you keep running and then you sprint again and you keep running and the body believes I'm being hunted and it doesn't get away. And if you're combining that with a low calorie diet, oh, there's a famine and I'm continuously hunted for an hour a day. No wonder it's not going to improve. It doesn't have any energy to improve. It's just stressed. So the precise dose of exercise, it matters so much. And the liberating thing, you're going to hate me for saying this.
23:23So you notice I'm in better shape than before 20 minutes a week is my entire workout regimen. And I'm like, I'm doing all right.
23:30Jay Shetty:Yeah, you're stacked. Yeah, that's epic, man. You said it beautifully on page 21. You said, your body does not care how much time you do something hard. It cares about how quickly you do something hard, how hard it is, and how quickly it returns to baseline. There you go. Page 21. And that resonated with me a lot because, and we'll talk about this later on, I don't want to get into it now, but you talk about this in the book as well, why the infrared sauna and why cold plunges kind of that explains exactly that process. Yes. Especially if you're doing both back and forth and you'd think they're getting in the cold for, you're like, oh, I'd have to sit in there for a long time.
24:11Jay Shetty:But it's actually, how long is it uncomfortable for? Right. That where it's actually working? Because you're saying once it becomes normalized, once anything becomes normalized, whether it's spin class, whether it's sitting in the cold or whatever it may be, it's now not having that effect. It doesn't work. In fact, if you got in a normal warm bathtub and slowly cooled the water, you would have no benefits from doing that. And instead, it's that you got in and it was a rapid drop in temperature and then you got out and the body warmed itself up again. And it's teaching the body that it is safe to warm itself up.
24:43And then it becomes better at creating heat. If your body's better at creating heat, it means your metabolism works better. And so we've unpacked all of this using machine learning and artificial intelligence. And today, most people, they buy gym memberships and they don't go. there's 400 million dollars a year of ghost memberships where people pay and never show up because well if i have the membership i might show up but the lazy impulse of the body wins because the gym doesn't have a good return on investment of your time and i'm not saying you shouldn't work out no i know yeah and if you go to the gym awesome i enjoy that as well but i'd frankly rather go to a yoga class in my spare time and then you can get the muscles in about three to five times less time than going to the gym.
25:30You get the cardio in, I don't know, 15 minutes versus five hours a week. I don't know the ratio there, but it's crazy. And it's much better cardio anyway. And so all of a sudden you're saying, wait, I got my strength. I got my cardio. And that was what led me to create upgrade labs because people want to come in and do this. And what do you do with the extra time? Well, how about we train your brain with neurofeedback? How about we train your stress response so you can be more resilient when things are weird at work or at home or things like that or how about we just make it so your body recovers better than it ever did and what we're dealing with now is a world full of stress and never any recovery time so let's use technology to handle the easy stuff like muscles and cardio and then let's take the extra save time to make our brains better and to make our stress handling better absolutely has changed my life have you got one in la upgrade labs there's one at the beverly hilton although that hotel is about to get renovated and there's one in santa monica underneath arnold schwarzenegger's office oh absolutely i need to go yeah i need to come in i didn't yeah this is i didn't realize that's awesome yeah in fact the first one opened eight years ago in santa monica i've been working on this for a long time before we decided to let anyone open a business right at upgrade labs and part of this is it's a global movement now biohacking it's a thing you go to latin america you go to japan it doesn't matter there's biohacking all over the world and it's expensive to build a million dollar lab like I did at my house with all this advanced tech.
26:53So what if we just made it available for everyone?
27:05Hi everyone, I'm Cheryl Strayed, author of Wild and Tiny Beautiful Things. I'm excited to share that I have a new podcast called Mind Over Mountain. In each episode, I interview athletes, adventurers, and adrenaline seekers
27:18Senada Greca:to discuss the inner landscapes and life experiences that informed and inspired their extraordinary feats. I also bring a bit of advice into the mix so we too can better understand how to face our own seemingly insurmountable challenges. Do you know what I'm going to do? I'm going to pull out what you already have inside. We're coming into this world fighting for our lives. All I'm going to do is pull out what you already got inside. We're there to support and celebrate each other. And that is not like a your story versus my story. you're going to walk up and over that dang mountain. You're not just going to put your mind over it.
27:53Yep. Yep, exactly. And if I can't walk up and over it, I'm going to go through it. Listen to Mind Over Mountain every Thursday on the iHeartRadio app,
28:01Senada Greca:Apple Podcasts, or wherever you get your podcasts. I'm Iris Palmer, and my new podcast is called Against All Odds, and that's exactly what the show is about, doing whatever it takes to be the odds. Get ready to hear from some of your favorite entrepreneurs and entertainers as they share stories about defying expectations, overcoming barriers, and breaking generational patterns. I'm talking to people like award-winning actress, producer, and director, Eva Longoria.
28:26Jay Shetty:I think I had like$200 in my savings account, and my mom goes, what are you gonna do? And I was like, oh, I'll figure it out. We got a one-bedroom apartment for like$400 a month, and we all could not afford, like, I was like, how am I gonna make$100 a month? I'm opening up like I've never before. For those of you who think you know me, from what you've seen on social media, get ready to see a whole new side of me. Listen to Against All Odds with Iris Palmer as part of the My Cultura podcast network, available on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. 2%. That is the number of people who take the stairs when there is also an escalator available.
29:07I'm Michael Easter, and on my podcast, 2%, I break down the science of mental toughness, fitness, and building resilience in our strange modern world. I'll be speaking with writers, researchers, and other health and fitness experts, and more, to look past the impractical and way too complex pseudoscience that dominates the wellness industry. We really believe that seed oils were inherently inflammatory. We got it wrong. Many of the problems that we are freaked out about in the world are the result of stress. Put yourself through some hardships and you will come out on the other side a happier, more fulfilled, healthier person.
29:47Listen to 2%. That's T-W-O percent on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
30:09Jay Shetty:This third clip is from Sanada Grecker, the fitness expert and mindset coach and Kim Kardashian's personal trainer. And in it, she talks about why strength is at the foundation of our workouts. Now, all exercise methods have benefits, but strength training is the base. We hear so much about the importance of protein, but here is how and when you should eat protein plus carbs to enhance your training. If you're feeling overwhelmed or have never done strength training, Sonata explains how to be more structured as a beginner and more flexible if advanced. We all want the secret to aging well and increasing longevity.
30:50Jay Shetty:But what if I told you that secret was strength training? It increases bone density and muscle mass. If you can only do one thing, start with strength training. I know I keep saying that in this episode, but it's because I want to simplify it for you. walk us through the different types of exercise. You obviously focus on strength training. I want to hear about the benefits of that. But, you know, people are trying to make sense of like, do I need to do Pilates? Do I need to do yoga? Do I need to do HIIT workouts? Do I need, you know, there's just so much on offer today, especially in LA. But there's so much on offer all over the world.
31:24Jay Shetty:And people are just wondering what's going to work. I was telling you earlier that, you know, if I'm doing a workout and I'm not seeing progress either in strength or physique or whatever it may be, then you get discouraged and then you let go of it. So walk us through the different benefits of different exercises and why strength training is a priority for you.
31:42Senada Greca:In my actual programming, I also incorporate some higher intensity and I try to weave in a little bit of fun cardio. So I do incorporate different modalities. It's not strictly, you know, strength training or, and it's not power lifting by any means is strength training, but I do incorporate like HIIT sessions and, some cardio because you need, I value all of the components, all of the different modalities. But for me, strength training is sort of like the golden standard because that is what is going to strengthen your bones. That's what's going to build muscle mass and a vast array of other benefits that not every modality has.
32:25Senada Greca:Strength training is proven to increase, like I said, bone density a muscle mass, which are so crucial to longevity and a healthy longevity. And, you know, longevity now has become such a buzzword. And if you could do one thing for your longevity is strength, is strength train.
32:43Jay Shetty:What's actually happening when we do strength training? Like why does it link to longevity? The bone density is an important part. What else is happening because of strength training? Because what I always hear about is, you know, as you get older and if you fall over, you need the strength to pick yourself back up, but like what, how is strength training in other ways really impacting our longevity?
33:02Senada Greca:Yeah. I mean, because it is our bone, our bone density max is reached at about age 25 to 30. And from there we start to lose bone density. And by the age 40 and on, we start to lose bone density faster than we can build it. So then what happens at that point is that when we do fall, we break a hip or a wrist. And then the chances of recovery from that are much less. So that leads to deaths. I think there is like 32 ,000 deaths caused from fall injuries in adults like 65 and older. And obviously, if you can build in muscles the same way, you start losing after the age of 30, believe it or not, you start losing muscle mass at about three to 8 % every decade.
33:55Senada Greca:So that's, that's an incredible, those are incredible numbers. I mean, at the age 30 is a little bit slower, but then it starts to pick up at 40, 50, and then by 60 is even faster. So if you can build as much as you can in bone and muscle as when you can, that will just help you carry, um, it'll help you carry yourself through and, and healthier in the, in the older years, in the, in the later years of life. Because again, you can either prevent yourself from falling or you can recover faster from an injury because your bone density, um, is where it is more optimal than it would have been if you hadn't been building that bone mass.
34:37Senada Greca:And especially for women, Women are more prone to osteoporosis, which is bone density loss, than men. And by menopause, the numbers are staggering as to that bone density loss. And for men, actually, even though the osteoporosis instance is less than women, their causality of death, their death due to falls is higher than women. Oh, wow. So, I mean, a lot of the time, I know it's like when we're in our 20s or even our 30s, we think of ourselves as invincible, you know? We've got these amazing bodies. They're incredible, of course, but how do we prepare ourselves now when it is possible for the future ourselves?
35:24Senada Greca:Our future self will thank us.
35:26Jay Shetty:This is really powerful stuff, Sonata. this is really going to connect with the audience to hear these reset studies and recognizing the changes that are happening in every decade. Because I think so many of us, like you said, and I remember that, I remember being 22 years old and thinking I was Superman and thinking nothing could defeat me. And I remember my dad kept telling me, you need to focus on your health, you need to focus on your health. And I was like, I'm healthy, it doesn't matter. And then, you know, when I had a couple of my own personal challenges with health, it really kind of stuck with me as to what an investment it needed to be.
36:00Jay Shetty:What are some of the biggest things that you consistently see getting in people's way when they're trying to get fitter and stronger? What are the challenges, the most common ones that you see people that you've trained over the years that you find they struggle with?
36:16Senada Greca:Well, the first one is relying on feelings. A lot of people rely on motivation. I don't feel motivated. so you know how or how do you get motivated to work out a lot of the time i just i'm not motivated i don't want to necessarily work out the coziness of the home is is a lot better than you know getting up and getting moving but it's uh we don't rely on that you know you take that you take those feelings you put them aside and you put your shoes and you keep going because that's what you do it's like brushing your teeth. There's no, there's no, for me, there's no, it's a non-negotiable. Working out is a non-negotiable, not just for right now, not because of aesthetics, but for longevity.
36:59Senada Greca:Like we were talking about quality longevity. Aesthetics come. It's beautiful. Once you do the things, the right things for your body with nutrition and working out, aesthetics are a by-product that will come because a lot of people take that approach of like wanting to look a certain way, which I find can be motivating, but for it's short lived, especially if the results are taken a little bit longer, which could take longer for some people. But if you are doing it again for those right reasons, for the reasons of like, I want to be as strong as I can in this body so this body can carry me forward in a healthiest possible way for as long as, uh, as possible.
37:41Senada Greca:So that is the, the biggest one that I face is like, how do you, how do I get motivated? How do I stay motivated? It's like act, don't wait for the feelings act. Um, the other thing is I'm too busy. I'm too busy. There's always time. I'm sorry, but you can always make time for yourself. You can find that time. A lot of the time we find I'll even there's been even arguments back and forth with people on Instagram. You know, I don't have time yet. Two hours later, they're still responding to that same chain of communication. Well, you had two hours right there. You have time. A lot of the time is just we analyze your day.
38:24Senada Greca:Just analyze your day as to where you're spending time that you could carve out. not saying don't watch tv or don't don't be on social media while watching tv exactly do that how can you incorporate it i found that for me incorporating is so incorporated exactly and i'm a big big believer of like not doing all or nothing so even when it comes to nutrition it's like you want to eat a burger fine just how can you maybe take one of the sides of the bun out you know what i mean how can you substitute half of the fries with a salad it's like don't don't completely take things out, try to incorporate in your life.
39:02Senada Greca:So find out there, there is definitely always a little bit of time that you can find.
39:07Jay Shetty:Absolutely. Yeah. When going back to the feelings point, I found that things that are good for me feel bad before, but feel amazing after.
39:19Senada Greca:And the things
39:20Jay Shetty:that are bad for me, they feel really good before, but they don't feel so great after. And so I'm the same as you when i wake up in the morning i often go on a hike that's like how i like to start my morning that's great fresh air i'm going for a walk i like sweating yeah and i like being active and i don't want to do something too strenuous because my day is quite busy exactly and i found that when i wake up in the morning i don't want to work out i don't feel like it and you're so right that i just have to say to myself i have to remind myself but i know how i'll feel after and when it comes to eating a burger trust me i want to eat a burger all the time and i have to around myself, but I know how it's going to feel after.
39:58Jay Shetty:And so it's almost like you've got to connect your brain to the after feeling. Absolutely. Because the after feeling is so much more what you have to live with because the feeling before kind of comes and goes.
40:09Senada Greca:Exactly.
40:10Jay Shetty:I want to eat a burger, I ate a burger, and now I don't feel so great. I don't want to work out. I ignore working out. I didn't work out. Now I don't feel so great. Right. Right. And you're living with that feeling after for much longer than you're living with the feeling before.
40:23Senada Greca:Very true. Very true.
40:24Jay Shetty:So that's definitely helped me. And the busy one is so true. I mean, I feel like if I work out while watching, I love watching football, soccer highlights. I miss watching soccer and I don't get to watch it full. I don't get to watch full games anymore because there are different timings because I live in LA. The games are in London or England. And I will put on a highlights of the game, which are like 20 minutes. And I'm like, this is perfect for a 20 minute workout. I can watch the highlights. I can work out and it's going to force me to get through 20 minutes. Whereas if I didn't have the highlights on, I know I'd give up in like six.
41:00Jay Shetty:And so when the highlights are on, I know that I'll be able to get through a full 20 minute workout, which is what I'm trying to do if I'm traveling or moving around. So I love that idea of incorporating things. Incorporating things.
41:11Senada Greca:And that's true when it comes to creating habits that are tough to create in the beginning, how can you tack on something that is enjoyable, like a little bit of a reward system? And a reward system doesn't have to be that I get to eat, you know, whatever I want afterwards.
41:30Jay Shetty:What is the right reward system for being fit? Because I think a lot of people think it is then getting to eat what you want.
41:37Senada Greca:Yeah, yeah, yeah. You could be, you know, like you said, you like to watch the highlights, you know, a show that you enjoy or another activity that's enjoyable, you know, or if you want to treat yourself fine, maybe when it comes to food, find a healthier option. I'm a great believer also in substituting, you know, a lot of the recipes that I post are, I have a sweet tooth, a major sweet tooth. So how can I create recipes that are healthy, that will satisfy and will taste just as good as the naughty food? So it's just for every person it could be it could be different um what that reward for them is but tack it onto it and you know our um in in the we rise app we have dr gina who is a habits expert habits building expert one of the i think four leading um researchers of habits and she has so much input and so much information on how to make habits sustainable.
42:41Senada Greca:You know, I wish I had a Dr. Pocket Gina that I could ask. Yeah. But yeah, she'll have such an amazing insight as to how to create and sustain these habits. Yeah.
42:54Jay Shetty:What's the biggest misconception with strength training? What do you think people get wrong?
42:58Senada Greca:That woman will get like bulky and big and gigantic. That's like the biggest thing is like, I don't want to get too bulky. I don't want to get too big. That's what you hear a lot. That's what I hear a lot. And that is a huge misconception because in females, our hormones do not allow us to get to the levels that, for example, a man's physique can get naturally. It is not biologically. There's obviously different levels of hormones in different women that will promote growth in some more or less than others. But I always say at the very, at the end of the day, you can just back off, back off if you are feeling, but I guarantee you that once you start gaining a little bit of muscle, you will be addicted.
43:46Senada Greca:Because the feeling of strength and confidence that it gives you, like a stronger body gives you, at least for me And for the people that I've worked with, those feelings that it gives them far outweigh any negative misconceptions. I'm going to say misconception because it is, you're not going to get big. You're not going to get huge. You're not going to be like Hulk.
44:12Jay Shetty:I know Radhi loves strength training. Like it's such a passion of hers. And she loves that feeling of being stronger and loves that feeling of like, it's amazing to see because I think you are right that we have this worry. that our body's going to change and look a way that we don't want it to look.
44:29Senada Greca:Yeah, yeah, yeah.
44:30Jay Shetty:Yeah. What should someone eat right before a workout and right after, especially a strength training workout?
44:36Senada Greca:So before a workout, about an hour, maybe 30 minutes at most, because you don't want to eat too close. I would eat a combination of protein and carbs, maybe a little bit higher in carbs. and then afterwards a meal that is higher in protein. So at least 20 grams of protein in that meal after the workout. I mean, the studies are a little bit all over the place when it comes to this. Obviously, for somebody that's been working out for a long time, you're a little bit more flexible with that. Or for somebody that is trying to gain muscle mass or weight, Again, it's a little bit more flexible versus a beginner.
45:22Senada Greca:Then you have to be a little bit more strict with strict, a little bit more on top of your nutrition when it comes to not just before and after, but throughout the day. And at the end of the day is what you're consuming throughout the day that is most important. So are you reaching? So not so focused because a lot of people focus so much on before and after. I would start with how do you feel before a workout? Do you feel, you know, if you're working out in the morning and you're energized enough, then feel free to work out on an empty stomach. That's completely fine. And if you can carry that energy through, if you feel like you need to have a little bit of nutrition beforehand, that's great too.
46:07Senada Greca:It's how do you optimize for yourself? How do you optimize for yourself?
46:12Jay Shetty:How do genetics play a role in achieving your goals?
46:16Senada Greca:Genetics, they do play a role, a big role in the sense that, well, genetics will not get you out of bed. Because a lot of the time, you know, people see my physique and say, you know, it's all genetics. I actually had to fight against a lot of my genetics to get out of bed and work out. I'm predisposed to depression and anxiety. So battling those factors, that's a genetic factor that goes into play. But then when it comes to actual physique building, yes, you'll vary as to the muscle mass that you'll put on. But you can always improve. Let's not even bother working out because I don't build bigger muscles.
47:06Senada Greca:You don't even know until you've tried to what capacity you can build. And genetics will play a bit of a factor in the body that you're trying to achieve. You know, some people will carry a little bit more weight around their stomach. So their abs will not be as easily visible as others. So they'll have to, in a healthy way, potentially diet if they can. But to see the visible abdominal muscles. not that that is a golden standard of anything just hypothetically saying that it'll take them longer than others to to do to achieve that yeah because again genetics do play a role in that
47:48Jay Shetty:talking about that what is the health benefit of having a lower body fat percentage like what is the goal right because we know that people are trying to lower their body fat percentage in order to have abs but what's the actual health benefit of having a lower body fat percentage
48:08Senada Greca:yeah and even with that you want to maintain a healthier one you so you don't want to go too low you don't want to be too high if you're going too low then your hormones start to to get messed up and we don't want that what happens if it goes too low so then we start to you know women will start to miss their period so it will affect them that way obviously that puts the body in a little bit of a frenzy. It's not homeostasis anymore. When it goes too high, then you're starting to deal with cardiovascular issues, you know, insulin resistance and all of the things that will then lead to an unhealthier individual.
48:45Senada Greca:So there is a range there that we should be.
48:48Jay Shetty:Talking about cardio, you said that you incorporate cardio. How much is cardio important in a strength training practice and how much is it not needed?
48:57Senada Greca:The question would be, what are the reasons for adding cardio? So are you adding cardio? Because a lot of people think that cardio is what's going to help them lose weight. And that's not true. It's all about calories in versus calories out. So if you're talking about strictly losing weight is how many calories are you putting in your body and how many calories you're expending. So if you're deciding to utilize strength training as a way to expand those calories, great. If you're utilizing cardio, great. There is some studies, again, that suggest that you'll get faster into that fat burning phase if you're doing strength training before and then cardio after.
49:34Senada Greca:And also cardio, if you're doing strength training also before and cardio after, you're not compromising your strength training process as if you were to do cardio beforehand. And how much cardio, that also is an individual basis. Cardio, a lot of people hate cardio. So what I try personally to do, I'll incorporate it on upper body days. So I'll do somewhat of an interval training. So I'll do an exercise that's upper body focused, and then 30 seconds to a minute of sprinting. And then another, you know, exercise or set of an upper body focused. And then, so that's how I make it fun in my personal training and for everybody in the WeRise app.
50:19Senada Greca:And obviously, if you're wanting to add more cardio, because you feel like, you know, adding a steady state cardio session after a separate day, a separate part of the day, because you're wanting to be at a more of a caloric deficit, that's completely fine as well.
50:39Jay Shetty:It sounds like you don't like cardio. I don't love cardio. Yeah, that's good for us to know.
50:43Senada Greca:So I ran marathons and that was great. I've run three marathons. I enjoyed it. You do put your body through a lot. But I have found personally what I've achieved through strength training when it comes physically and mentally has been far more rewarding than cardio. there's some you know benefit to cardio in the sense that some people feel more of the endorphins and the feel-good hormones during HIIT sessions or cardio so there is a benefit to that and at the end of the day what is so while so let's say while I value strength training pick your poison at the end of the day or pick your remedy I should say pick your elixir you know what would that be for you as long as you can get some activity in.
51:31Senada Greca:So while there is hierarchies of what you want to achieve. So if you want to build muscle strength training really is like the golden standard, right? But if you know you absolutely hate it, what is your activity of choice at the end of the day is what I would say.
51:47Jay Shetty:I want to end with a few takeaways and a few thoughts. Strength training isn't just about looking a certain way. It's about living a certain way. More energy, better focus, fewer injuries. That's the real flex. I've personally felt this in the last few months where I've made strength training my go-to workout. You can start small, you can stay consistent, and you can build strength for your lifestyle. Now, if you got value from this episode, share it with someone who thinks cardio is the only way. And remember, a strong body and a strong mind leads to a strong life. I hope this episode helps you create one.
52:24Jay Shetty:If this year you're trying to live longer, live happier, live healthier, go and check out my conversation with the world's biggest longevity doctor, Peter Attia, on how to slow down aging and why your emotional health is directly impacting your physical health. Acknowledge that there is surprisingly little known about the relationship between nutrition and health. And people are going to be shocked to hear that because I think most people think the exact opposite. Ready for a different take Take on Formula One. Look no further than No Grip, a new podcast tackling the culture of motor racing's most coveted series.
52:59Join me, Lily Herman, as we dive into the underexplored pockets of F1, including the astrology of the current grid, the story of the sport's most consequential driver's strike, and plenty of other mishaps, scandals, and sagas that have made Formula One a delightful, decadent dumpster fire for more than 75 years. Listen to No Grip on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. I'm Laurie Siegel, a longtime tech journalist. And consider my new podcast, Mostly Human, your bridge to the future. Anyone can now be an entrepreneur. Anyone can build an app. And it's very empowering.
53:33Each week, I'll speak to the people building that future. And we're going to break down what all of this innovation actually means for you. What I come to realize is that when people think that they're dating this AI companion, they're actually dating the companies that create this. We're experiencing one of the greatest tech accelerations in human history. And let's be honest, that can be messy.
53:56Senada Greca:There's no playbook for what to do when an AI model hallucinates a story about you. But it's my belief that we should all benefit from this moment. Mostly Human will show you how. My goal is to give you the playbook so you can benefit. The reason I say agency is because if we can give power back to people, then I think that's probably the best thing we can do for your mental health. Listen to Mostly Human on the iHeartRadio app, Apple Podcasts, or wherever you listen to your favorite shows. Hey, it's Nora Jones, and my podcast Playing Along is back with more of my favorite musicians. Check out my newest episode with Josh Groban.
54:36You related to the Phantom at that point? Yeah, I was definitely the Phantom in that. That's so funny. Share each day with me Each night, each morning Listen to Nora Jones' Playing Along on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts. This is an iHeart Podcast. Guaranteed human.
From the publisher
In this special compilation episode of On Purpose, Jay Shetty brings together three powerful voices in the world of fitness and human performance, Dr. Andy Galpin, Dave Asprey, and Senada Greca, to challenge everything we’ve been told about fitness and strength.
This episode isn’t about aesthetics or gym culture. It’s about building real strength that shows up in your life, the kind that lets you pick up your child without pain, lead with energy and focus, and stay independent, capable, and mobile well into your 70s and 80s.
Together, they break down why strength training, not endless cardio, is the real driver of longevity, energy, and mental clarity. They share how to train smarter in less time, fuel your body for real results, and build strength that actually carries into how you move, feel, and live every day.
Each guest brings a unique angle:
Dr. Andy Galpin breaks down why performance is about showing up stronger in everyday life, not just lifting heavier in the gym.
Dave Asprey reveals how to “hack” your workouts for maximum results with minimal time perfect for busy or burnout-prone people.
Senada Greca shares why strength training is the base of everything and how even beginners can build structure, stay consistent, and transform their mindset through movement.
Whether you’re brand new to strength training or just looking to reset your relationship with exercise, this episode is a reminder that strength isn’t a luxury, it’s a necessity.
In this episode, you’ll learn:
Why Building Muscle Protects Your Brain, Bones, and Joints.
How to Train Effectively Even if You Don’t Love the Gym.
The Best Way to Time Your Meals Around Strength Workouts.
How Strength Training Increases Confidence, Clarity, and Leadership.
Why Strength is the Secret to Aging Well and Staying Independent.
This isn’t about looking a certain way. It’s about living in a way that feels strong, steady, and sustainable.
With Love and Gratitude,
Jay Shetty.
JAY’S DAILY WISDOM DELIVERED STRAIGHT TO YOUR INBOX
Join 900,000+ readers discovering how small daily shifts create big life change with my free newsletter. Subscribe https://news.jayshetty.me/subscribe
Check out our Apple subscription to unlock bonus content of On Purpose! https://lnk.to/JayShettyPodcast
What we Discuss:
00:00 Strength Training Will Give You More Energy
01:16 How to Actually Boost Your Health & Longevity
02:02 The Science Of Strength Training
08:33 Benefits Of Leg Strength
09:35 The Real Changes Strength Training Creates
11:44 Hack Laziness Today!
12:41 Work Smarter Not Harder
16:16 All You Need is 5 minutes 3 Times A Week
18:25 Train Your Brain To Overcome Laziness
21:32 The Right Diet For You
22:48 Why Strength Training Should Be A Priority
26:59 Take Action & Don't Rely On Motivation
32:50 Reward Yourself After Challenging Your Body
34:16 Biggest Misconceptions In Strength Training
35:52 Eat This Right Before & After You Workout!
37:35 How Much Do Genetics Matter?
39:11 Benefits Of Having A Lower Body Fat Percentage
40:10 Is Cardio Important In Strength Training?
See omnystudio.com/listener for privacy information.
