The idea must be poisoned before the activity itself can become toxic. It is precisely the misunderstanding of what the term "fitness" means that leads many away from the true, original concept and towards the quick fix, the momentary, and ultimately, the detrimental. Michael and Kegan kick off by discussing the common practice of sacrificing health for wealth, and later trying to use the wealth to unfuck what was done to earn it. The youthful notion of invincibility makes all manner of physical damage acceptable if the result is wealth or notoriety but/and "athletic longevity" doesn't make sense to someone who can't yet define actual longevity for themselves. Once physical condition or performance begins to decline (through overuse, injury or simple aging) repeating what was done a decade or more prior can be very seductive but the training that got one to a peak won't reproduce that peak after one is moving down the back-slope of that peak; none of us are 20 years old any more. At some point it is important to know and understand when to quit ... without becoming a quitter.

Michael admits, "when I was younger I had to prove I wasn't lazy but as I get older I want to prove I'm not stupid. I know I don't avoid hard things, I've proven it to myself, which means it's time to learn how to take care of myself." He and Kegan observe that childhood/adolescent programming affects behavior decades later, and that maintaining a relationship with physical activity can stall or counter age-related cognitive decline; vigor in the body directly supports vitality in the mind. Understanding the true and real "how" of fitness has become more important in this era where everything has a hack or shortcut, and physical appearance often belies serious, underlying health issues.

Joe Notebaert is originally from Phoenix Arizona, USA. He received his black belt from Cesar Lima and signed by Roger Gracie in 2017 after 9 1/2 years of training at the Roger Gracie Academy in London, UK. Joe is a 2X World Champion winning gold at purple and brown belt in the masters featherweight category in 2013 and 2017. He also won gold in the European Championships in Gi in 2013, and No-GI in 2012 at purple belt featherweight. Michael sat down with Joe during the Mallorca BJJ and Yoga camp in Mallorca, Spain. This event is a passion project that has been in the works since Joe first discovered jiu-jitsu living in London. They talk about the difficulties in making your dreams a reality, especially when this event was threatened in its second year during the pandemic.

https://www.mallorcabjj.com/

Kegan and Lucas join Michael to discuss what is wrong with fitness culture and how to think about changing it. This conversation starts on the topic of training consistency and how folks maintain it, which requires them to define consistent training. This quickly presents the conundrum that negative feedback slows or stops consistency, that positive feedback is needed to maintain consistency, and one must train consistently in order to 'cause' positive feedback. And to train consistently one must be semi- or totally-obsessed; to excel requires obsession, you have to be thinking about it when you're not doing it.

Training, actual training, starts with a purpose, what are you training for? Why are you doing it? If the Why isn't defined, and precisely, then the work is difficult to sustain ... if you have nothing to progress toward and no way to measure or appreciate it, well, doing it isn't as easy or defensible as might otherwise be true.

The guys realize that one's timeline affects point of view but also the effectiveness of the effort. High intensity training leads to a short-term outlook; a 11-minute workout, regardless of how hard it is, does not compel or inspire you to think 72 hours ahead much less ten years ahead. How will what you are doing today influence your physical and psychological condition in ten years? Do you even care? Few actually think ahead, but we all should, because we might actually live that long. And "ahead" changes over time, with understanding. At a younger age, when an entire world was laid out ahead but our appetites were demanding, if acquiring a skill or developing a fitness characteristic took longer than twelve weeks it was too long. Later, with more experience and maturity we recognized it is totally acceptable to sit with the idea that learning to jump might take one year, and that's OK. The real outcomes take time.

Sadly, a short frame of reference and quick execution doesn't develop the habits that sustain the condition that was achieved in a short amount of time. To be sure, surface changes, appearance changes may happen quickly but deep, meaningful, lasting change takes time, it takes getting used to ... and living with it.

They discuss using competition wisely and wonder if the biggest mistakes made in business are the same ones made in fitness, which could be a launchpad for a marketing gimmick but Michael steers them back to the idea that the intent of a workout prescription affects and changes the execution AND the result of the training session.

A laundry list of exercises has no value ... but we can overwrite a lot of wrongness with a proper intention (or thesis). And more important than intent is the story surrounding it, no one remembers or cares about the science of a workout or training style, but they do recall and carry with them the story of it, the narrative built around the session or overall program ... the best storyteller might actually be the best coach or trainer. So while people chase the numbers of a set/rep/duration structure believing these to be the magical keys, others understand, and have proven that if you go long enough or hard enough stuff comes up ... and if you are sensitized and aware, that stuff might cause meaningful change.

Roger Gracie is a 10x IBJJF world champion. More notably, he is widely regarded as the GOAT of competitive jiujitsu in the gi. His dominant style is subtle and simple but the way he has claimed so many victories is based on technical precision and an understanding of the details to a degree that baffles anyone who has pursued the sport. Michael was reintroduced to BJJ by Roger while working on a motion picture in London in the summer of 2016. They met up in Mallorca, Spain for a 5-day BJJ festival where Michael was able to have a conversation with Roger about the bigger picture of a professional jiujitsu athlete’s career, and what motivates and fuels a path in combat sport. They discuss what it takes to be a great athlete, the imbalances of sport-specific training, and what it means to add to the legacy of the Gracie name.

Back in 2018 Nate Pack, who at the time was the "Undisputed King of The Airdyne" joined us for a conversation (Ep. 53) and this is the Intro we wrote for that episode:

"The guys speak with Nate Pack about capacity and tolerance, about the engine and its gas tank, and get down in the weeds about numbers, which is no surprise as Nate holds a PhD in bio-engineering and is a self-described “smart guy”. He also has a high degree of mastery in extensive effort. During the conversation they divulge the secret workout everyone has been asking for, and the dietary pairings used to amplify its effect. Finally—since this is an exercise and fitness podcast—they analyze the numbers in order to coronate the undisputed king of the Airdyne, and discuss how to plot the linear progression curves of power and time to expose truth."

Those numbers, achieved on the AD4 fan bike, which was the standard at the time, are:

10 minutes = 412 calories

20 minutes = 705 calories

30 minutes = 1002 calories

60 minutes = 1935 calories

Nate returns to the podcast to discuss the many years of growth and change that has occurred since. We started by discussing how easily we can trick ourselves into believing that more and harder effort can overcome other poor choices, generally those of the dietary kind but when that doesn't work it's time for wholesale change. After having realized that he had gained more weight than he could tolerate or overcome with power, and along the way lost much of his aerobic fitness, Nate made a change.

"Sometimes the mirror reflects the image we want to see and not the truth."

He started training base (intensity) only for 15-18 hours a week, some on bike but also a lot of walking. He dropped 40 pounds in 15 weeks, 3-4 pounds per week on average, and then consciously slowed it down, taking advantage of the positive feedback but also realizing he needed to turn conscious behavior into a habit, which is more or less automatic. He took another ten pounds off over eight weeks, and slowed the weight loss down even more, while not losing focus. By the time the Logan-to-Jackson (LOTOJA) bike race was held in early-September of 2023 he had lost sixty+ pounds and rebuilt his long endurance and long threshold fitness back.

This was the first time on our podcast when the following phrase was spoken, "without going into the biochemistry of PGC-1 Alpha ...", which relates to mitochondrial biogenisis and "promotes the remodeling of muscle tissue to a fiber-type composition that is metabolically more oxidative and less glycolytic in nature, and it participates in the regulation of both carbohydrate and lipid metabolism."

It's a fitness podcast and sometimes complex details are discussed so a detailed description of training intensity ensues, referencing mitochondrial biogenesis, work/rest ratios for intervals, effort that produces 2.5 mmol/l lactate but would produce 5 if sustained but it isn't, etc. Yes, down in the weeds a bit but we didn't stay there, shifting instead to the concept of sustainability and the necessity of a big volume of consistency; measuring progress in years, not merely weeks or months.

Once the topic of physical training is exhausted we moved on to the psychological, to freeing himself of 'expectations of outcome' while never questioning the expectation of the effort he is willing to make ... and 'will I give all that I am willing to give? Not able but willing ...' What are we willing to give to achieve our objectives, and what do we hold in reserve to apply to other activities or relationships?

We hit the offramp with an exchange about learning to be kind to oneself in the midst of the unfairness of the universe, "This is the lesson I was searching for: not more watts but more growth."

It's a long and powerful conversation, and sometimes quite in a niche—not every moment will be for every listener—but the high points are universally applicable, and understandable to anyone who is paying attention to the long journey called life we are all taking.

Michael and Kegan sit down with Nate Pack to discuss this year's annual Space Race, which occurs on New Years Eve. Previous editions include a 24-hour Assault Bike challenge in teams of three (580 miles was the final 'winning' score), 12-hour Dante's Triathlon (ski, row, bike 50-40-30-20-10 calories repeated in teams fo 3 or 4 depending on total weight of the team), and a 6-hour 40/400 AMRAP (40 calories plus 400m run) done solo. Continuing to cut total time by 50% would obviously lead to a 3-hour event and no one saw the point in that — the goal must be challenging and difficult enough to cause change or adaptation if that is what one seeks. And the power of having a date or deadline for performance, and people to do it with should not be underestimated.

Once the structure of this year's event was determined they delve into the psychological (and physical) limitations of truly hard effort, the challenges of different time domains, and how most people never actually work hard but believe they do. Nate also discusses his impressions of the Capacity manual and the eight-week progression proposed therein ... and how ‘simple’ is much harder to abide than we imagine. Within this context they cover the various interval structures and training styles that helped develop them into the athletes they are today.

Finally, Michael declares, "You have to rewrite what your brain thinks is hard in order to do something harder ..." and drops the mic. 

Nahko is a singer/songwriter — a musician — who truly journeys between genres and manages to reinvent his style with each successive expression. He sits down with Michael and returning guest, Adam St. Simons in the middle of their North American tour to discuss the creative process, his humble beginnings of farm work, and how great trials are often opportunities to make great music. Nahko can be found here and his tour dates here.

Michael and Kegan discuss the general frustration with people who believe they are training Zone 2 but aren't. Aerobic foundation-building sessions that are programmed by the ignorant perpetuate the lack of results and such failure is masked by cheerleading. They bemoan the “influencer” propagation that simply being on a bike or exercise equipment is Z2, and also clarify that training endurance is not an afterthought or something that you get from by merely redescribing your shitty efforts as something more “official.” 

They discuss using proper (accurate) language to describe aerobic training sessions in the gym and the expectations associated with it; you're not trying to get it over with you are trying to extend it.

The lessons from those who have accomplished much and continue to progress in their endurance usually come to this conclusion: It's not about the time but about what happens within the time, the quality of the work is important (in this case quality is about attention, not speed). If you want to get better then you need to make the time to get better.

They conclude by remarking how gym culture is in contradistinction to building endurance (punish vs reward) and how sometimes the benefit from both is simply seeing the contrast in how each develops. 

Michael and Kegan reflect on the origin of the “Fitness is F*cked” theme, confirming that it was, and still is a criticism of an industry, how it has evolved from a position reserved for ranting, and how they can shift it to improve the industry without becoming a shill or charlatan. They also discuss the common practice of gyms adopting new and popular affiliations as opposed to making their own system based on effective practice. It matches the common fitness enthusiast’s habit of changing from one form of branded exercise to another as opposed to learning how they respond to different stimuli.

Mark and Michael sit down for a an old school rant that begins with Michael asking the very serious question, "Did government, Illuminati, secret society light up Burning Man with ebola so that they could off all of the people who might be able to make psychedelics legal?"

Clearly, this is a very serious conversation, wherein we discuss camping, capitalism, bartering and freedom (as it relates to the presence and function of the tent city that pops up in front of the NonProphet Event Center with some regularity), accepting or abdicating responsibility, and the influence of drugs on self-appreciation and value. Michael describes the remarkable difference between 'associative' vs. disassociative behavior and that perhaps, in order to steer oneself towards better life experiences, towards a 'higher plane' so to speak, one must actively associate with reality instead of evading it, and open oneself to feeling and sensing and being aware, and that may begin with a basic premise of making different decisions regarding the food one consumes. Change on the most fundamental, dare I ay mundane, level can influence an entire cascade of different outcomes.

In the moment of fulfillment, after a good and healthy meal that doesn't make you feel like shit, shared with a loved one, people feel satisfied, but society — as it is set up here — can't handle folks who are satisfied because they aren't seeking and they're not consuming and they're not indulging ... they are appreciating where they are, in the moment. That's a good thing for the species but not necessarily for the frenzied socio-economic system we find ourselves within ... because whosoever is satisfied won't fall for the advertising.

And then we turned the focus to business and marketing and Michael helped me realize that continual growth of cells in the body is cancer but continual growth in business is expected and if it doesn't happen the business is considered a failure. Or at minimum unsuccessful.

So how do businesses keep growing, keep increasing market share and brand awareness? Which leads to us addressing social engineering as a mechanism to turn profit on the back of predictable human behavior ... ugh, the manipulation is at an all time high while the resources, the open-to-buy of the potential customers, is rapidly declining. That said, money changes everything, and those who have it don't have to spend time or energy getting what they believe they want; they can change the outcome without actually changing their behavior. And that is very seductive ... but also a dead end.

Finally, when it comes to marketing for NonProphet, we agree that we should be careful about putting the business name and logo on such cheap shit as might quickly end up in a landfill ... is that how we want to be remembered in the present and in the future? Yeah, picking through useless NonProphet tchotchkes at the dump ... that sounds good. So go ahead, acquire stuff, let it weigh you down, because carrying weight is good training, and this podcast is about fitness.