Bryant

I've been researching Boswellia serrata for the last few weeks. It's an Indian frankincense extract that works on inflammation through a pathway most supplements don't touch. Here's what I've found so far.

When I was younger I prioritized weight training, then cardio, then mobility/stretching. Mobility was an afterthought if I did it at all. Now In my late 30s that’s completely flipped. Mobility first. Strength second. Cardio third. Knowing this when I was younger would have prevented a lot of injuries.

One of the best things about having a training partner my age is neither of us has anything to prove. Some days we show up and go hard. Other days we look at each other and just know it’s a light day.

😱 Put an air filter in my basement workout room 6 months ago. Just changed it for the first time… Top = the nasty dirty filter. Bottom = brand new. I’ll never lift without one again.

Be the change. If your friends are in shape and eat well, you are more likely to be in shape and eat well.

Control what you can control. You can control what time you wake up. When my workouts are rushed, the remedy is often waking up a earlier.

Make working out part of your identity. It shouldn’t be an option to go to the gym; it’s just what you do every day. Make going to the gym a habit like brushing your teeth.

@ted_ryce Definitely something I've realized as I've aged. Warming up makes a noticeable difference in the level of stiffness and aches the following days.

One of the biggest mistakes I made in my 20s and 30s? Treating warm-ups like they didn’t matter. I thought, “If I’m not lifting yet, I’m wasting time.” That mindset cost me. At 49, I look at training completely differently. Because the goal isn’t just getting through today’s workout. The goal is being able to train hard for YEARS without constantly getting hurt. Because injuries not only cost you progress, they mess with your mind. That’s why warm-ups matter. Especially after 40. You need to prepare your muscles, joints, tendons, and nervous system for explosive movement and heavy loading. And static stretching isn’t the answer. That’s why I prefer active mobility + athletic prep work like this: • Hip Flexor Stretch - 10 reps/side • Adductor Rock - 10 reps/side • Hamstring Stretch - 10 reps/side • World’s Greatest Stretch - 10 reps/side Then: • Jump Rope - 1–2 minutes • Lateral Bounds - 1–2 sets of 5 reps/side • Box Jumps - 1–2 sets of 5 reps This combination helps: • Improve mobility • Build athleticism • Reduce injury risk • Prime your nervous system • Help you feel faster & more explosive Most guys over 40 don’t need to stop training hard. They just need smarter preparation and better programming. That’s the difference. Are you a high-performing man over 40 who wants to build a body that stays athletic, powerful, and resilient? DM me “STRONG” and let's talk.

@CoachDanGo What are your thoughts on doing either fasted vs non fasted?

An hour of weight training will do more for your metabolism than an hour of cardio.

There’s a difference between being tough and being smart. Tough is playing through pain. Smart is knowing which pain to play through and which pain is a warning.

Cheapest upgrade I’ve made to my training this year. A homemade electrolyte drink that costs maybe 10 cents. 2 cups water. 2 tbsp fresh lemon juice. 1/8 tsp salt. 1/4 tsp baking soda. 1/4 tsp cream of tartar. A spoonful of honey. Salt and baking soda cover your sodium. Cream of tartar is potassium. Lemon for flavor and a little vitamin C. Honey gives it just enough glucose to actually help with absorption. Small tip on mixing: dissolve the cream of tartar and salt in the water first. Add the lemon and honey. Baking soda goes in last. It’ll fizz for a second, that’s just the lemon reacting. I have one first thing in the morning, after sauna, or before I train. Honestly the difference in energy surprised me.

As I’ve aged, I’ve realized the importance of listening to my body, stopping when I think I should, and resting when I need rest. I could have avoided injuries and surgeries if I had learned this when I was younger.

@brettboettcher1 Low-level cardio plus speeds up recovery post-workout. Love the sauna.

The sauna acts as low level cardio with no increased stress on your joints. This makes it a tool for anyone from high mileage runners, heavy lifters or someone unable to exercise after injury.

Tendons remodel themselves based on the loads they regularly experience. If you sit at a desk for 10 years and your tendons rarely get loaded, they don’t just stay the same. They actively weaken. They lose stiffness, lose cross-linking, lose the structural properties that make them resilient. Your tendons downgrade to match your lifestyle.

Middle aged adults get more Achilles tendon injuries than younger people, even though they exercise LESS.

An underrated benefit of having a sport you love: easier to motivate yourself to work out. You train your core because you want your back to hold up Friday night. You do split squats because your knees need to last another 20 years of skating. The gym is a little easier to go to when it’s protecting something you actually care about.

@coookwithchris I hear/read so many conflicting thoughts on Omega3s. Anything you can share that helped you come to that conclusion?

Supplements that are usually a waste of money: Multivitamins (the ratios of nutrients are rarely optimal, and they lack the cofactors and enzymes to utilize them well) Omega 3s (most fish oil pills are oxidized, rancid crap) Probiotics (a lot of times don't even survive stomach acid, plus a lot of people don't even necessarily need more of the strains of bacteria) Athletic greens (basically an expensive multi vitamin, very little "greens" and probiotics. Just eat greens) Beef liver capsules (these can actually be beneficial for some, but they are extremely overpriced and you would absorb much more of the nutrients from just eating some liver) What else?