WEBVTT 1 00:00:00.000 --> 00:00:06.400 The lack of oxygen in your brain is what actually begins to cause your brain cells to die. 2 00:00:06.400 --> 00:00:07.720 So I didn't want that. 3 00:00:07.720 --> 00:00:18.860 So this idea of oxygenating my brain really kind of caught my attention. 4 00:00:18.860 --> 00:00:25.780 One of the most fascinating studies that's ever been done was a study in Massachusetts 5 00:00:25.780 --> 00:00:31.060 dealing with the importance of working out, and especially weight training. 6 00:00:31.060 --> 00:00:34.700 This was what the study was showing, and it was with older adults. 7 00:00:34.700 --> 00:00:42.780 And in this study, they were looking at individuals that were over 65 years old, and they were 8 00:00:42.780 --> 00:00:48.940 doing a study on the benefits of weightlifting and the benefits of exercise. 9 00:00:48.940 --> 00:00:49.940 Fascinating study. 10 00:00:49.940 --> 00:00:54.340 I'm not going to go into all the details here, except to say this, that they found three 11 00:00:54.340 --> 00:00:59.520 major things that happen when you work out, and these have been motivational tools in 12 00:00:59.520 --> 00:01:00.520 my life. 13 00:01:00.520 --> 00:01:05.620 I'm 66, and I'm probably in as good a shape as I've ever been in the last 30 years. 14 00:01:05.620 --> 00:01:11.540 I work out every day, but it was these three things that had the most impact on me getting 15 00:01:11.540 --> 00:01:17.660 back into a workout about a year and a half ago, doing it every day. 16 00:01:17.660 --> 00:01:21.620 And so I either take a walk or work out or both every day. 17 00:01:21.620 --> 00:01:26.740 I'll take usually Saturday off, and I'll just do a walk. 18 00:01:26.740 --> 00:01:33.060 I won't do the weights and stuff on Saturday, but a lot of times I do it even on Saturday, 19 00:01:33.060 --> 00:01:34.060 too. 20 00:01:34.060 --> 00:01:38.980 So sometimes I'll go three or four weeks in a row without taking a break. 21 00:01:38.980 --> 00:01:39.980 I love it. 22 00:01:39.980 --> 00:01:40.980 I just really enjoy it. 23 00:01:40.980 --> 00:01:45.620 But here's what the Massachusetts study showed three things about, they were talking about 24 00:01:45.620 --> 00:01:46.940 older adults, okay? 25 00:01:46.940 --> 00:01:48.660 So that's what was kind of interesting to me. 26 00:01:48.700 --> 00:01:55.860 I really am not that interested in the studies for younger adults, because I'm not one. 27 00:01:55.860 --> 00:02:01.820 But for older adults, and yet this is also true for younger, number one, working out 28 00:02:01.820 --> 00:02:04.980 is the number one way to oxygenate your brain. 29 00:02:04.980 --> 00:02:11.220 So believe it or not, oxygenating your brain, getting oxygen into your brain, which makes 30 00:02:11.220 --> 00:02:17.940 you creative, which makes you energetic, and which gives you the needed boost for the 31 00:02:17.940 --> 00:02:18.940 day. 32 00:02:18.940 --> 00:02:22.620 Oxygenating your brain is through weightlifting and working out. 33 00:02:22.620 --> 00:02:23.620 Wow, okay. 34 00:02:23.620 --> 00:02:30.620 Well, that makes sense, because all the studies in the past have shown the lack of oxygen 35 00:02:30.620 --> 00:02:35.420 in your brain is what actually begins to cause your brain cells to die. 36 00:02:35.420 --> 00:02:36.740 So I didn't want that. 37 00:02:36.740 --> 00:02:42.500 So this idea of oxygenating my brain really kind of caught my attention. 38 00:02:42.500 --> 00:02:49.740 Secondly, they found in the study that working out increases your IQ. 39 00:02:49.740 --> 00:02:51.220 It actually increases your IQ. 40 00:02:51.220 --> 00:02:52.420 Now that's crazy. 41 00:02:52.420 --> 00:03:01.860 That was such new data, because the study of the contours and the growth of brain cells 42 00:03:02.020 --> 00:03:06.940 is kind of a new science, and we call it neuroplasticity now. 43 00:03:06.940 --> 00:03:12.860 But studies at both Stanford, Harvard, and other leading schools have found that working 44 00:03:12.860 --> 00:03:19.380 out, especially for older adults, actually increases your IQ. 45 00:03:19.380 --> 00:03:27.040 So you can continue to increase your IQ even into your 70s, 80s, and even 90 years of age. 46 00:03:27.040 --> 00:03:29.900 So I would have said, oh, it's from reading books. 47 00:03:29.940 --> 00:03:32.620 It's from doing studies, and all that's true. 48 00:03:32.620 --> 00:03:35.820 That also increases your IQ. 49 00:03:35.820 --> 00:03:41.860 But working out literally, and I think because of the oxygenation of the brain, increases 50 00:03:41.860 --> 00:03:48.100 your IQ and makes you just continue to grow your brain cells as you grow older. 51 00:03:48.100 --> 00:03:56.380 And then thirdly, and this was pretty impactful to me as a teacher and a speaker, was that 52 00:03:56.380 --> 00:03:58.820 working out increases your energy levels. 53 00:03:58.820 --> 00:04:04.780 And I already knew that, but I didn't realize just how significant that was until I started 54 00:04:04.780 --> 00:04:06.260 growing older. 55 00:04:06.260 --> 00:04:09.980 Because for me, it's just I don't have the energy levels that I once had. 56 00:04:09.980 --> 00:04:14.740 I don't have the, I don't put out the testosterone that I used to put out, and I'm not taking 57 00:04:14.740 --> 00:04:17.339 any shots for it or anything like that. 58 00:04:17.339 --> 00:04:25.100 So I don't have the natural T cells and testosterone flowing through my blood that I once had. 59 00:04:25.100 --> 00:04:30.620 And so to realize that working out would increase my energy level, and that it would 60 00:04:30.620 --> 00:04:39.100 increase it for about two to three hours after a workout, was really, really impactful for 61 00:04:39.100 --> 00:04:41.260 me because I'm a speaker. 62 00:04:41.260 --> 00:04:47.380 So what I began to do is, and usually my meetings that I have are in the morning, and my speaking 63 00:04:47.380 --> 00:04:49.260 is usually in the morning. 64 00:04:49.260 --> 00:04:54.580 When I'm speaking at another church or I'm at another location, it's usually in the morning, 65 00:04:54.580 --> 00:04:55.940 which is awesome. 66 00:04:55.940 --> 00:04:59.620 And I found it's really a big, makes a big difference in my life. 67 00:05:00.000 --> 00:05:05.840 to be speaking in the morning but what I do even on Sunday morning is I get up early about 68 00:05:05.840 --> 00:05:13.280 430 and I do a solid strong 30 minute workout and Tuesday morning where I'm meeting with 69 00:05:13.280 --> 00:05:20.400 men we have our whole hearted men I speak to about 425 men on Tuesday mornings I get 70 00:05:20.400 --> 00:05:28.200 up at 4 and I work out then if I'm on the road speaking at a church or a conference 71 00:05:28.200 --> 00:05:33.640 or a seminar or something like that I get up early and I work out and if I'm speaking 72 00:05:33.640 --> 00:05:42.640 in the evening like this week I was speaking to a group at 5pm is when it started that's 73 00:05:42.640 --> 00:05:48.760 when we listen I needed to be there I think I spoke at 6 but I worked out at 4 so I'd 74 00:05:48.760 --> 00:05:52.120 already worked out in the morning because I had Sunday morning service I worked out 75 00:05:52.120 --> 00:06:00.040 then and then I worked out again at 4 and got in about 20 minutes there because I actually 76 00:06:00.040 --> 00:06:05.740 needed to stimulate my mind and stimulate my energy levels so I felt like the best way 77 00:06:05.740 --> 00:06:14.380 to do that was to work out so working out increases your IQ working out grows your brain 78 00:06:14.380 --> 00:06:19.180 cells continue to grow your brain oxygenates your brain also gives you higher and higher 79 00:06:19.220 --> 00:06:26.060 energy so here's what I want to advise for you that are listening to this and you don't 80 00:06:26.060 --> 00:06:33.060 work out or you rarely work out remember this phrase probably should jot it down a little 81 00:06:33.060 --> 00:06:39.980 done consistently is way better than a lot done sporadically a little done consistently 82 00:06:39.980 --> 00:06:49.100 is way better than a lot done sporadically so to have this big heavy workout on Monday 83 00:06:49.100 --> 00:06:55.140 and then you take Tuesday off and then you do a big heavy workout on Wednesday and then 84 00:06:55.140 --> 00:06:59.020 you take Thursday off and then you do this light workout on Friday and then you take 85 00:06:59.020 --> 00:07:06.380 Saturday and Sunday off and then on Monday you try to do another big workout but it's 86 00:07:06.380 --> 00:07:11.460 not really that much of a workout because you're so sore from the last workouts then 87 00:07:11.460 --> 00:07:15.780 Tuesday you don't work out and then Wednesday you forget to go in and then Thursday you 88 00:07:15.780 --> 00:07:20.180 feel really bad because you missed Tuesday and Wednesday so then you do another heavy 89 00:07:20.180 --> 00:07:25.340 workout and now it's the weekend you don't work out then then Monday you go back to a 90 00:07:25.340 --> 00:07:30.140 heavy workout and then Tuesday you take the day off and then Wednesday you're really sore 91 00:07:30.140 --> 00:07:36.460 again so you don't do much and then Thursday you go really hard you see what I'm saying 92 00:07:36.460 --> 00:07:43.900 I'm just giving you what I used to do that sounds exactly like me in the past may I suggest 93 00:07:43.900 --> 00:07:51.860 that you find a workout you really enjoy that you can't wait to do even if it's not that 94 00:07:51.860 --> 00:07:59.580 hard so what I do and kind of what got me going was I decided to do push-ups and air 95 00:07:59.580 --> 00:08:07.220 squats so I started off with five sets of 25 push-ups interspersed with five sets of 96 00:08:07.220 --> 00:08:15.020 25 air squats now you might say well I could never do that well then don't do that do five 97 00:08:15.020 --> 00:08:23.940 sets of five push-ups but just start somewhere I enjoy push-ups I enjoy air squats so that's 98 00:08:23.940 --> 00:08:29.660 what I started with or you might say well I don't like any of that okay fine try walking 99 00:08:29.660 --> 00:08:37.220 just walk to your mailbox and go back in the house every day and then you'll get hooked 100 00:08:37.220 --> 00:08:42.539 and you'll be walking to your neighbor's house and back or you'll be walking down the street 101 00:08:42.539 --> 00:08:49.460 and back because what happens is any kind of activity any kind of physical activity is going 102 00:08:49.460 --> 00:08:55.180 to start giving you higher energy levels you're gonna feel better you're gonna be fired up and 103 00:08:55.180 --> 00:09:02.060 so just starting somewhere that you can consistently do it is way more important than trying to be Joe 104 00:09:02.060 --> 00:09:11.180 Olympian and being really really sporadic now what I do is I actually am blessed with having a machine 105 00:09:11.180 --> 00:09:16.300 kind of an all-purpose machine we used to call them universal machines back in the day I would 106 00:09:16.300 --> 00:09:23.220 call it mine's a Gold's Gym universal so it's got pull downs it's got butterflies it's got bench 107 00:09:23.220 --> 00:09:33.940 press it's got lats you know it's got curls and it's got leg stuff so what I do is I have a routine 108 00:09:33.940 --> 00:09:42.780 of four things that I do on one day and then I have four different things that I do on the next 109 00:09:42.780 --> 00:09:49.500 day then I go back to the first group and so forth and keep leapfrogging those workouts and 110 00:09:49.500 --> 00:09:56.580 even today I got up and I felt really strong and with a ton of energy I slept really good last 111 00:09:56.580 --> 00:10:00.060 night so I did more than I normally do in my work 112 00:10:00.000 --> 00:10:05.440 I mean I don't drink any coffee, I do everything in the morning. First thing I get up is I 113 00:10:05.440 --> 00:10:10.080 go into the gym, which is in my house, but you could be driving somewhere, doesn't matter, 114 00:10:10.080 --> 00:10:16.640 but I go there and I do my workout with water. So I've got a bottle, a bottle of water that 115 00:10:16.640 --> 00:10:22.440 I got at this hotel one time, this five star hotel, really cool blue bottle and I fill 116 00:10:22.440 --> 00:10:27.560 it up with water and I try to down almost all of it during the workout. But I don't 117 00:10:27.560 --> 00:10:33.040 have any coffee, I don't have any caffeine or any stimulants like that. I let the workout 118 00:10:33.040 --> 00:10:36.320 be the stimulant. Then when I'm done, and for me sometimes I have to remember, okay 119 00:10:36.320 --> 00:10:41.800 have I done one, two or three. So in my workout room is actually my gun cabinet, so that's 120 00:10:41.800 --> 00:10:51.360 where I keep all my guns, and I've got 380 round bullets on the top of my safe and I 121 00:10:51.360 --> 00:10:55.240 just move one over after I've done a set. And then after I've done a set I move them 122 00:10:55.240 --> 00:10:59.440 over, so I can look at the bullets. I've got my bottle of water up there and I'm constantly 123 00:10:59.440 --> 00:11:03.360 drinking from the water, which by the way I also have a cat, so the cat's always going 124 00:11:03.360 --> 00:11:11.000 in between my legs. So I'm petting a cat, working out, moving bullets, drinking water 125 00:11:11.000 --> 00:11:16.620 and it takes about 20 to 30 minutes and it's a great workout. So I want to challenge you. 126 00:11:16.620 --> 00:11:22.360 You want to have a maximum impact with your life. You need to be physically active. You've 127 00:11:22.360 --> 00:11:28.440 got to be working out. You've got to make workout a big part of every day of your life. 128 00:11:28.440 --> 00:11:37.200 So go for it. Don't have another excuse. Just walk out your door after hearing this and 129 00:11:37.200 --> 00:11:42.900 do something. Maybe pick up a book and do curls with a book. Maybe get down on your 130 00:11:42.900 --> 00:11:49.320 knees and do knee pushups, but start getting active and you'll get energy levels, your 131 00:11:49.320 --> 00:11:54.560 intelligence will increase, you'll oxygenate your brain, you're going to feel great.