The Upgraded Man

A C60 supplement may be the missing piece for the guy who works out, eats clean, and still feels off, says research scientist Ken Swartz. Ken Swartz co-founded C60 Power (formerly C60 Purple Power) after a radiation study on rats sent him looking for a way to protect his research crew. Sixteen years later he is 65 and still takes it every day.

This one is for the man in his 30s or 40s who is doing everything right and cannot figure out why the energy is gone. Ken walks Chris Anderson through what happens inside your mitochondria as you age and what he says C60 does about it. He is blunt that it is not a magic pill.

Ken is a research scientist, not a medical doctor, and he co-founded the company that sells this product. Nothing here is medical advice. Talk to your own doctor before you add anything, especially if you are on blood thinners.

Chapters
00:00 Working out, eating right, and still feeling off
01:07 Why energy drops after your 20s and 30s
02:19 Test, don't guess: epigenetic testing and biological age
04:50 The radiation study that got Ken taking C60
07:42 What C60 does inside your mitochondria
11:25 Blue light, screens, and why C60 is not a magic pill
14:11 Can you overdo it, and who should talk to a doctor first
17:14 Hormones, testosterone, and the mitochondria
19:12 Senescent cells, stem cells, and telomeres
21:13 What it means when your body rusts
25:12 Lifestyle still matters: water, EMF, and phones in pockets
27:35 The history of C60 and the rat lifespan study
32:55 The number one cause of disease and third party testing
36:13 Why Ken gives blood every eight weeks
37:26 Saunas, sweating, and microplastics
39:04 Peptides, ketone esters, and the future of biohacking
42:44 The biohacking trend Ken calls a waste of money
47:18 Where to find Ken and C60
48:14 The Upgraded Man Journal

In this episode:

• Test, don't guess: what an epigenetic test tells you that the mirror cannot
• The four antioxidants your mitochondria need, and the two Ken says you cannot supplement
• Why C60 is one tool in the toolkit, not the whole toolkit
• Who should talk to a doctor first, including men on blood thinners
• Senescent cells, stem cells, and what it means when your body rusts
• Why Ken says 40 percent of the C60 products he tested had no C60 in them
• Why he gives blood every eight weeks, and the biohacking trend he calls a waste of money

Questions this episode answers

What does a C60 supplement actually do?
Ken Swartz says it gets into the mitochondria and acts like the two antioxidants your body makes less of as you age, superoxide dismutase and catalase.

Why am I tired even though I eat healthy and exercise?
Ken Swartz says it is often a mitochondria problem. When SOD and catalase slow down with age, cells cannot make enough energy to repair themselves.

Is C60 safe, and can you take too much?
Ken Swartz points to rat studies at very high doses with no toxic effect, but says men on blood thinners should talk to their doctor first.

Find Ken Swartz and C60 Power at shopc60.com, and read the studies for yourself at whatisc60.org. Follow C60 Power on Instagram at @c60power.

The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this one to the guy who does everything right and still feels off.

#theupgradedman #c60 #menshealth

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Be yourself unapologetically. That is Steve Barton's two-word answer to the question Dr. Tommy Rhee left in the Upgraded Man Journal, and it took him eight seconds of silence to say it.

Every episode of The Upgraded Man ends the same way. There is a journal. The guest hears what the last guest left, answers it honestly, then leaves one line for whoever sits in the chair next. They do not get to know who that is.

This week it is Steve Barton, a high performance coach, the creator of The Game of Ten, and co-author with his son of The Father, the Son, and the Aha Moment. He turned seventy the day before this was recorded.

The question waiting for him was from Dr. Tommy Rhee: "What motivates you to be your best?"

Steve does not answer right away. He sits with it for a long eight seconds. Then he says two words. Being myself. A few more seconds. Unapologetically. Chris Anderson takes it from there, and admits he could lean into that more himself. Not worrying about what might come, because whatever it is, it is what it is.

Then he leaves his own line. It takes him a few tries to get the wording right, and Chris helps him land it. When he does, he asks for the last two words in all caps.

In this episode:

- Dr. Tommy Rhee's question, and eight seconds of silence before the answer
- Being myself. Unapologetically.
- Chris on why more of us, himself included, could lean into that
- The entry Steve leaves for the next guest, all caps and all

Questions this episode answers

What motivates you to be your best?
Steve Barton says being myself, unapologetically. Nothing else on the list.

What did Dr. Tommy Rhee leave in the Upgraded Man Journal?
One question. What motivates you to be your best? Chris Anderson reads it to Steve at the top of the episode.

What did Steve Barton leave for the next guest?
You can't be like somebody else, and you can't be like somebody else wants you to be. So just be yourself. And that is ENOUGH.

Find Steve Barton at stevebartoncoaching.com. Download The Father, the Son, and the Aha Moment free at thegameof10.com. He posts every week on LinkedIn as Coach Steve Barton.

The Upgraded Man is hosted by Chris Anderson. Full episode with Steve is out now. Send this one to the man who is still trying to be who somebody else wants.

#theupgradedman #beyourself #mensmindset

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Hidden calories are the reason most men stall, and Andrew Menechian, Head of Fitness at FitCommit AI, has a story that proves it. This is the most valuable stretch of his conversation with Chris Anderson on The Upgraded Man, released as its own episode.

Andrew Menechian is a former IFBB Australasian Men's Physique champion and a coach who has trained more than 100 personal trainers. He was also a hard gainer, or thought he was. An Olympic weightlifting coach asked him to write down what he ate. He could barely finish 70 percent of the plan that coach handed him. Two months later he was ten kilos heavier at the same body fat.

Then he flips it. A client who was training hard, doing the cardio, eating the calories, and not losing a pound. They went back to basics. Coffee? Yes. Milk in it? No. Oil on your food? Her face went white. Two tablespoons of olive oil on every meal, five meals a day, and nobody was counting it. About 1,000 to 1,500 calories a day hiding in the pan. They took it out. The weight came straight off.

In this episode:

• The hard gainer lie, and how Andrew gained ten kilos in two months
• The bowl of chicken and rice that showed a client what enough looks like
• The olive oil story, and where 1,500 hidden calories a day came from
• Why it always comes back to calorie balance for the average man
• Keto, fasting, and carnivore, and what each one is really doing
• Taking out the irritant versus fixing the root cause

Questions this episode answers

Why am I not losing weight when I am doing everything right?
Andrew Menechian says look for the calories you are not counting. Cooking oil, sauces, and the things you never write down.

Am I really a hard gainer?
Probably not. Andrew Menechian thought he was for five years, then ate what his coach told him and gained ten kilos in two months.

Does the carnivore diet fix gut problems?
Andrew Menechian says it removes the irritant. It does not fix the cause. You should be able to eat a potato without feeling terrible.

Find Andrew Menechian at andrewmenechianfitness.com and @andrewmenechian on Instagram, X, and YouTube. His app is FitCommit AI at fitcommit.ai.

The Upgraded Man is hosted by Chris Anderson. Full episode with Andrew is out now. Send this one to the buddy who says he eats so much and never gains.

#theupgradedman #hiddencalories #mensfitness

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to find your purpose as a man starts at home, not at work, and Jonathan Berryhill learned that the hard way. Jonathan Berryhill filed for divorce, hid the truth from his wife for two years, and today has been married to her for over 30 years.

He was a U.S. Army infantry sergeant in Bosnia, then a police officer, then a college football walk-on at 25. Today he is a real estate broker, CEO of B&B Health Services, father of six, and the author of Warrior to Wealth: Find Your Mission, Forge Your Identity, Build Your Legacy.

This one is for the man who is the best at his job and knows his home is getting the leftovers. Jonathan tells Chris Anderson what he changed and what his wife noticed first.

Chapters
00:00 The man who filed for divorce and stayed married 30 years
01:33 Broken home, the Army, Bosnia, and the badge
03:50 The night the vision woke him up
06:14 Getting back together after the divorce filing
07:00 The confession he put off for two years
09:43 Find your mission, forge your identity, build your legacy
11:14 The first changes his wife noticed
12:20 How to find your mission when you have no idea
15:18 Don't give your family the leftovers
17:18 Chris on three kids under five and being present
20:14 Why they homeschooled six kids
22:25 You are not going to screw your kids up
28:37 Why 90 days is not a real try
30:38 Are we going to make it financially?
32:20 The trailer they still own and why he can't fail
36:32 New levels, new devils
37:20 His grandfather's rule: don't have 'em
40:22 The two-minute rule for every setback
42:04 Your job is a vehicle, not your identity
46:24 The Upgraded Man Journal

In this episode:

• The conversation Jonathan put off for two years, and what his wife said when he had it
• The three questions he runs everything through: money, love, or God
• How to find your mission, and why it has to serve someone besides you
• Don't give your family the leftovers, and what changed once home was in order
• Why 90 days is not a real try at a business, a marriage, or the gym
• The trailer they still own, and why he says he can't fail
• New levels, new devils, and the two-minute rule for the next thing that breaks
• Why your job is a vehicle, not your identity

Questions this episode answers

How do I find my purpose as a man?
Jonathan Berryhill says start with who depends on you. Become the man your wife and kids need, then build everything else around that.

How do you rebuild trust after infidelity?
Jonathan Berryhill says tell the whole truth, even two years late. His wife said she would have forgiven him then and was only waiting on him.

How do I build a business without sacrificing my family?
Jonathan Berryhill says be intentional. Two hours where you look your kids in the eye beats a weekend on your phone.

Find Jonathan Berryhill at jonberryhill.com. His book Warrior to Wealth is available through Blue Hat Publishing. He is on Instagram, Facebook and LinkedIn as Jonathan Berryhill.

The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this one to the man whose family is getting the leftovers.

#theupgradedman #findyourpurpose #marriageadviceformen

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

If you are afraid of AI, Dr. Tommy Rhee says that fear is the real risk, not the technology. This is his Upgraded Man Journal entry, the handoff every guest makes at the end of the show.

Dr. Tommy Rhee is a sports chiropractor with nearly twenty years of hands on pro athletes, from Olympians to NFL players to UFC fighters. He is the founder and CEO of RheeGen and the author of The Future of Regenerative Medicine.

Every guest reads what the last guest left in the journal, answers it, then leaves one line for whoever sits down next. The entry waiting for Tommy came from Florian Kemmerich, on identity being the one asset AI cannot replace.

Tommy sits with it for a few seconds, then answers straight. AI is about to blow up, and the men who are not ready for it are going to get left behind. He also talks about how he actually uses it, as a research partner that gets him to a source faster than he could get there on his own.

Chris takes the other side of the same coin. The real promise is AI taking the work that was never really us, so we get more time for the things that are.

Then Tommy leaves his own line for the next guest. It sounds easy right up until you have to answer it out loud.

This one is for the man who has been quietly worried about where his work goes from here.

In this episode:

• Florian Kemmerich's entry on identity as the asset AI cannot replace
• Why Dr. Tommy Rhee says fear of AI is the bigger risk
• How he uses AI for research in his own practice
• Chris on AI taking the tasks that were never really us
• The new question Tommy leaves for the next guest

Questions this episode answers

Should I be afraid of AI? Dr. Tommy Rhee says the men who refuse to get ready for it are the ones who will be fearful of the future.

How can I use AI in my work? Dr. Tommy Rhee uses it as a research partner that gets him to sources faster than he could find them himself.

What can AI give back to men? Chris Anderson says the hope is AI takes the tasks that were never aligned with who we are, so we get that time back.

Find Dr. Tommy Rhee at rheegen.com and physicalchiro.com, and on Instagram at @dr.rheetommy. He is a Doctor of Chiropractic, not a physician.

The Upgraded Man is hosted by Chris Anderson. Send this to a man who needs a push to get ready instead of scared. Follow the show.

#theupgradedman #artificialintelligence #mindset

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to quiet your mind, in twelve minutes, with a rep you can run in your truck. High performance coach Steve Barton, creator of The Game of Ten, hands Chris Anderson six sentences and makes him say them on air. This is the most valuable stretch of the conversation, released as its own episode.

Steve Barton ran his father's floral business in Maine for about thirty years before he started coaching. He is seventy, and he says his job is to help a man stop punishing himself.

Chris opens with the question every man in our audience is carrying. There is a voice in my head that never stops. How do I quiet it? You cannot quiet it by trying harder. We were trained from childhood to think our way out of every problem, and that training is the reason the voice runs all day. Eighty percent of what it says is negative, and most of it is from the past.

Then he gives Chris the rep. Six phrases. About thirty seconds. Chris repeats each one on air, and by the end of it he says out loud that it worked. That is the moment this episode was built for.

In this episode:

- Why trying to stifle the voice makes it louder
- Why we were trained to think, and what that costs us
- Let go of control to be in control. The only control you have is inside you.
- Respond versus react, and what that has to do with a football sideline
- The six phrases, done live, with Chris repeating each one

Questions this episode answers

How do I quiet the voice in my head?
Steve Barton says stop fighting it. Say six short phrases out loud, starting with "I am enough," and the mind runs out of questions to ask.

Why does trying to stop overthinking make it worse?
Steve Barton says the more you try to stifle a thought, the louder it gets. Thinking your way out of thinking is rearranging the deck chairs on the Titanic.

Do the six phrases actually work?
Chris Anderson did them on air and said so. He noticed the difference before the rep was over.

Find Steve Barton at stevebartoncoaching.com. Download The Father, the Son, and the Aha Moment free at thegameof10.com. He posts every week on LinkedIn as Coach Steve Barton.

The Upgraded Man is hosted by Chris Anderson. Full episode with Steve is out now. Send this one to the friend who says he cannot shut his brain off.

#theupgradedman #quietyourmind #mensmentalhealth

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

How to be more present when your head will not shut up. Brett Ashby paints two meter portraits while rolling a half pipe in front of 500 people, and he tells Chris Anderson the rule that keeps him upright: if you have a thought, you fall off.

Brett Ashby is a contemporary artist from Melbourne, Australia. He grew up on vert ramps, spent years behind a camera, then ended up in front of it painting rock stars, pro skaters, and Barack Obama. He is a cancer survivor. After treatment he could not do a push up for six years, so he put an easel on the ramp and rebuilt his life one small change at a time.

In this episode:

- Why a vert ramp teaches the same lesson as a marriage: the second you think, you fall
- How to be more present when the magic is not in the past or the future, only right now
- Four things to try this week: get away from people, get outside, write the noise down, build a ritual
- What Brett gave up to live with a light backpack, and what it lets him do
- Surviving cancer: forget everybody, the only guy who gets you through is you
- Small changes every day: remove a friend, remove some clutter, donate things, cut the TV
- How to make someone feel seen with one sentence, and the name tag rule
- Why he is never nervous in front of 500 people: there's nobody there, it's just me

Questions this episode answers

How do I stop overthinking and be more present?
Brett Ashby says dissolve the thinking, not the fear itself. On a ramp, one thought puts you on the ground. Calm and trust are what let your body do the amazing thing.

What small changes actually change your life?
Brett Ashby says remove some friends, remove some clutter, push things out, donate things, and start with the bare basics. Little changes every day, and you can soon change your entire life.

How do I make someone feel seen?
Read the name tag and say the name. Brett Ashby says when you say hello to Emily, the light bulb goes off in her and that force comes right back into you.

Find Brett Ashby at brettashby.com and on Instagram at @brettashbyartist, where he answers direct messages. His live skate-painting shows are on YouTube at @brettyashby.

The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this one to the man who is in every room and never actually there.

#theupgradedman #howtobepresent #mensmindset

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Every episode of The Upgraded Man ends the same way. There is a journal. The guest reads what the last guest wrote, answers it honestly, then leaves one line for whoever sits in the chair next. They do not get to know who that is.

This week it is Florian Kemmerich, impact investor, author of On Vocation, and co-founder of Human Planet. He is a father of five, a former paratrooper, and a man who has moved close to a billion dollars of capital into places most investors will not go.

The entry waiting for him was from Joel Bein:

"Men need more empathy."

Florian does not hedge. He says empathy is the link between humans because it goes further than tolerance. Tolerance puts up with someone. Empathy tries to understand a man who is different from you. Then he takes it one step past feelings and says the part men actually need to hear. Men who are more empathetic end up more successful.

Chris answers with a line he has been saying all season. Better to be a warrior in a garden than a gardener in a war. A man can be gentle, understanding, and still get things done and still defend what is his. Then he adds the piece almost nobody says. Men need empathy for themselves too, because they are getting hit from every direction with what a man is supposed to be.

Then Florian writes his own entry for the next guest, and it lands on the thing every man is worried about right now.

In this episode:

• Joel Bein's entry, and why empathy is more than tolerance
• Why empathy makes a man more successful, not softer
• Warrior in a garden, and empathy pointed back at yourself
• Florian's new entry on identity, vocation, and the AI economy
• Why the answer is not inside the AI, and what to use the tool for instead

Find Florian at on-vocation.com, human-planet.com, and vocating.ai. The full episode with Florian Kemmerich is out now.

The Upgraded Man is for men who refuse to stay complacent. Full episodes Monday, Best Moments Wednesday, Journal entries Friday.
 

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Training after 40 does not take an hour. Dr. Tommy Rhee, a sports chiropractor who has spent nearly twenty years working on pro athletes, lays out the exact fifteen minute workout a man in his 30s and 40s should run.

Tommy has worked on Olympic sprinters, NFL players, and UFC fighters. He is the founder and CEO of RheeGen and the author of The Future of Regenerative Medicine. In this stretch he stops explaining and starts prescribing. What to do in the gym at this age, how few minutes it really takes, and what the soreness two days later is telling you. Then he closes on why any of it matters. A man at eighty with all the time and all the money and no ability to use either.

Important: this is not medical advice. Talk to your own doctor before you change anything about your training or your health.

In this episode:

• Why your thirties and forties are the window where behavior still changes easily
• The reason older beginners quit, and why it is not about willpower
• What DOMS is, in plain language, and why the pain shows up two or three days later
• How to make soreness go away faster instead of sitting still and waiting it out
• The exact pairing for building muscle at this age, heavy squat at 80 to 90 percent straight into a box jump
• Why endurance work at this age can cost you the muscle you are trying to build
• Why fifteen minutes of the right work will flatten you
• The 100 air squat test, and what failing it says about the next twenty years

Questions this episode answers

How should a man in his 40s train? Dr. Tommy Rhee says pair a heavy squat at 80 to 90 percent of your max with a box jump, and run five to ten rounds.

How long does a workout need to be after 40? Dr. Tommy Rhee says fifteen minutes of the right work is enough, and might even be too much.

Why am I sore two days after a workout? Dr. Tommy Rhee says that is DOMS, delayed onset muscle soreness. It is the inflammation from small tears as the muscle rebuilds, not an injury.

Find Dr. Tommy Rhee at rheegen.com and physicalchiro.com, and on Instagram at @dr.rheetommy. He is a Doctor of Chiropractic, not a physician.

The Upgraded Man is hosted by Chris Anderson. Send this to the friend who keeps saying he does not have time to train. Follow the show.

#theupgradedman #trainingafter40 #menshealth

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

===========================

⚡️ PODCAST: Subscribe and listen on all major platforms

⚡️ Want to be a guest on The Upgraded Man? Apply here ➡ https://upgraded-man.com/guest

⚡️ For support or business inquiries, email us ➡ [email protected]

Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

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How to prepare your family if you die, before anything happens. Ray Hilbert, founder of Exhale Vault, had the insurance, the plan, and the logins all in his head. Then a life insurance letter came back stamped rejected.

Ray Hilbert co-founded Truth At Work in 1998, led it for over twenty years, and now coaches Christian business owners with Kingdom Factor. At 56 he was in perfect health. A routine blood test for a life insurance renewal showed an elevated PSA. A few months later the urologist said cancer, and maybe 4 to 6 months. Three weeks after that, his wife Beth asked him in the car, "Where are we going to be buried?" She did not know who did their taxes. He made her a promise, and Exhale Vault is what came out of it.

This one is for the man who handles everything and calls it protecting his family.

In this episode:

• Why keeping the whole plan in your head is selfish, and even reckless
• The life insurance blood test that found prostate cancer with no symptoms
• The question his wife asked that changed everything
• "I don't even know who does our taxes"
• Why men don't hand it off: pride, roles, and "I've got time"
• The workbook: funeral plan, letters to the kids, and a video on changing a fuse
• "I feel like I can breathe again"
• The last thought before surgery, and the greatest peace of his life
• The challenge: what good needs to come of this?

Questions this episode answers

If I died tomorrow, would my wife know where everything is? Ray Hilbert says for most men, no. He had every plan, and his wife knew none of it.

Can you have prostate cancer with no symptoms? Yes. Ray Hilbert felt fine. A life insurance blood test showed an elevated PSA, and his doctor said it probably saved his life.

What should a man leave behind for his family? Ray Hilbert says everything, in one place. Logins, accounts, the funeral plan, letters to the kids, and how to run the house.

Find Ray Hilbert and Exhale Vault at exhalevault.com, and connect with Ray on LinkedIn.

The Upgraded Man is hosted by Chris Anderson. Follow the show, and send this to the man who handles everything and has never shown his wife where it is.

#theupgradedman #legacyplanning #menshealth

This episode may or may not be sponsored. Some product links are affiliate links, meaning we'll receive a small commission if you buy something.

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Our mission at The Upgraded Man is simple — help men upgrade every area of their life through real conversations, honest stories, and actionable insight from men who have done the work.

Want to be a guest on The Upgraded Man? Send Chris Anderson a message on PodMatch, here: https://www.podmatch.com/hostdetailpreview/upgradedmanpodcast

The content on The Upgraded Man is for informational and entertainment purposes only. The views expressed by the host and guests are their own and do not constitute professional legal, financial, medical, or therapeutic advice. Always consult a qualified professional before making decisions based on information discussed on this podcast.

Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.