006. - Joe Holder

All right, this episode of How Long Gone is brought to you by Stateside with Kai and Carter, a new podcast from The Guardian. And they are using this podcast to slow down the news and wrestle with the questions that we all have about what's happening in the world. And they do it three times a week. Jason, does that sound familiar to you? We don't really talk about, you know, a lot of international global news items and climates and cultures and sports and things like that. We do talk about fashion and wellness, but for everything else, Kai and Carter are a great place. All right, so who couldn't use more news? Listen wherever you get your podcast. or watch on YouTube. Want to make a podcast? Spotify's got a platform that lets you make one super easily, then distribute it everywhere, and even earn money. We like that. All in one place for totally free. It's called Spotify for Podcasters. And here's how it works. Spotify for podcasters lets you record and edit podcasts right from your cellular telephone or your computer. So no matter what your setup is like, you can start creating today. Then you can distribute your podcast to Spotify and everywhere else, those other places that podcasts are heard. Video podcasts are also available on Spotify. And when you want to take conversations with your fans to the next level, Q&As and polls are the best way to get them talking. With Spotify for podcasters, you can earn money in a variety of ways, including ads and... and podcast subscriptions. And best of all, it's totally free. Zero catch. We've been using it ever since we started How Long Gone. And ever since I discovered Spotify for Podcasters, I feel like having the option of turning off the Q&As and the polls on the user dashboard has really helped boost my creativity and take it to another level. I highly recommend giving it a try. Download the Spotify for Podcasters app or go to www.spotify.com slash podcasters to get started. What's up? What's up? How you living? How you living, King? King, good. King, good. I'd love to hear that. Man, I just got back to civilization. I just did a long hour and ten run. My body is feeling...

Good and bad. You know what I'm saying? So you mean you are back in America? No, no, no. Just not in the woods anymore. Oh, okay. But I need to hit the pavement. Are you going to ever return to America? Yeah, definitely. But I don't know if New York is the place for me as it's the epicenter of the disease. Go on. It's also the epicenter of cool stuff, so I'm torn. Well, does that mean there's a chance that you head west? Or does it even matter if you can't even see the homies? I mean, if I can't see the homies, what's the point? I mean, if I'm going to go anywhere, it's going to be ATL. Because, like, I mean, it's warm. I can exercise outdoors. My mom can take care of me like a child. So there's a chance that you would go just stay with your parents. Yeah, definitely. Damn. What? I mean, that's cool. If you want to, you know, infect your parents, that's great. Bitch, my parents, look, first of all, don't come at me like that when we've been on the phone for two minutes. Second of all, my mother. is a medical professional, as well as my sister, who are still currently working in the field. So if they're going to get it, they ain't getting it from Big CB, they're getting it from some rando. Okay, so then they will get it and then give it to Big CB. Yeah, but Big CB, I can handle it, dog. A little cough, a little fever, whatever. I'll lose a little weight. It's like being in a sauna. Your immune system has battled tougher foes, is what you're saying. Yeah, you think this little disease is anything compared to fucking a handful of oxys? Come on, dog. This ain't shit. A handful of oxys do be sounding good right now, though. It'd be sounding real good. Yeah, I don't know what I'm going to do, but I couldn't run for like a week. I was just doing other workouts, but the run is really giving me life today. I needed it. I needed to clear my head. It felt good. I think for that type of intense cardio where you really feel your heart rate and your breath.

Have a real proper sweat to the point where your mental state is a little bit more chilled out. Running is the only thing that we really can do outdoors. Nothing hits as hard as the run for me right now. I would love to play tennis because that actually makes sense. I'll be playing tennis this afternoon. With a dog or a wall? With Bae. Bae can't hit, boy. Come on now. We got to start somewhere. I mean, it's either that or the wall. I mean, honestly, the wall. I've had a ton. No cap, I've had a ton of fun playing tennis against the wall for a long time. The ball always comes back. Wow, it's such a deep metaphor, TJ. I love this. You're just getting deep off rip. How's the weather? How's the weather in Los Angeles? It's finally stopped raining. It was dead-ass raining for three weeks straight, which I don't know if I remember it ever being like that. But it's sunny now, but it's still kind of cold. But I think next week it's going to be like in the 80 degrees. Oh, damn. I mean, just literally in the last two days of quarantinia, I got a little sunburn on my face, if you want to know how it's going out here. wow gotta rub it in because you know chris needs some vitamin d and i'm not talking about dick i need some sun baby that's what that's what keeps me going that's what keeps me going in these difficult times i really thought you were gonna say a different a different word than dick when you when you made that joke but i like that you kept it i mean ding dong anything anything um so all right let's call let's call um joe holder uh who is mercifully agreed to be a guest on our podcast to discuss, you know, we need an expert to come on and talk about health and wellness. Cause all these idiots ask us these questions and we don't, I mean, we don't, we don't really know what we're talking about. You know, we know what works for us. I can discuss food stuff and you can discuss a little, you know, you can, you're, you're, you're no layman in the world of fitness and exercise, but we are nothing compared to the powers of Joe.

No, exactly. Once you see Joe's abs, you trust him. You know what I'm saying? Pause, but that's real talk. Don't let your girl see Joe's abs. But also, for podcasters in general, we know more about exercise than the average casting bro. That's true. Podcasters look like damn marshmallows most of the time. It's like marshmallows with beards and headphones. But luckily, you know, this podcast is hosted by two fit Adonises. Two barstool thoughts. Exactly. All right. On that note, let me holler at Joe. I'll be right back. Wonderful. This episode of How Long Gone is brought to you by a new podcast from The Guardian stateside with Kai and Carter. This is covering a lot of our bases, Jason. It's trying to slow down the news and wrestle with the questions we all have about what's happening in the world. And I know you particularly have quite a lot of questions. A lot of questions. But how often? Because we do this podcast three times a week and that's a sweet spot. How many times do they do? Three times a week. And I have a feeling just based on the platform and these talking points that they're maybe going to be covering different stuff than we do. That's just a guess. The Guardian is not some billionaire owned. They're not afraid to say what they want to say, brother. Yeah, Rupert ain't sniffing around in what journalists Kai Wright and Carter Sherman are up to over there at Stateside. But yeah, listen wherever you get your podcasts. You can watch it on YouTube. It's three times a week. And who couldn't use more news? You know, especially when it's not, you know, from here, let's say. Give it a listen. Give it a listen. All right, this episode of How Long Gone is brought to you by Quince. Jason, the temps are warming up. It's getting hot out there. Summer always changes how I get dressed. I need pieces that feel lighter, more breathable, and that are just easy but still put together. I don't want to look like a slob. That's why I keep coming back to Quince. They focus on high-quality essentials that feel and look amazing. Breathable linen and soft organic cottons. Well-made basics but without the luxury markups. That rare balance where everything feels elevated.

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We live. This isn't a live podcast. No, no, no, no, no, no. So there should be a little button that looks like a video camera, and you can hit that, and that'll disable the video feed, but keep the audio. Don't worry. Sometimes it's hard to. Yeah, you got it. Damn, you were looking like Shaq from that angle for a second. Thank you. What's up, Joe? How are you? I'm all right, man. I'm in fucking New York, and I shouldn't be, but we're here. Yeah, why did you decide? I mean, I know you live there, but did you decide specifically to stay there, or were you just like, fuck it, this is easy? No, I was somewhere else, and then I was overseas, and then I came back. Did you come back like, are you good, or are you going to leave? I mean, I can't go overseas, but I may travel safely domestically. What part of China were you in? I was in the center of Wuhan. I mean, it's probably better to be there right now, to be honest. No, I was in the Cayman Islands. Oh, you were at the hotel, at the spot. I know where you were. You were at the trap. I know where you were. I was at the trap. I know where you were. I would love to be there right now, just getting a kettlebell workout in. Well, you know, look, we wanted to have you on because, you know, we're getting a lot of questions about what to do in these difficult times. You know what I'm saying? So it's like from workouts to eating to mental shit, I needed to go to the bullpen and get an expert involved. Bullpen. Hey, Joe, really quick. Are you on a Wi-Fi network right now? Or are you off the cell? I'm on Wi-Fi. You are on Wi-Fi? Sorry to interrupt, but there's some static hum going on right now that might be a problem. I don't know. It'll go away in a second, I suppose. There isn't really much you could do about it other than maybe us hanging up and trying. Let's call you right back. I just want to get it sorted before we start.

I'll be right back. Jason? Yep, I'm here. Okay. Crispy-ass TJ. I mean, I wouldn't have said anything if it wasn't going to be an actual problem. Yeah, no, I know. I hope it isn't still there. Otherwise, you know, if it's still there, then I can do my best to kind of like EQ that shit out. Yeah, yeah, yeah. It's all good. It's a free podcast. That's what they say. Are you free? Are you free? Oh, man. Oh, man. Damn, what the fuck is this guy doing? Is he getting some crunches in? Like, what the fuck, bro? We were just on the phone. Damn, he didn't answer. All right, hold on. I'm doing it again. Hold on. How come you're, like, right there instantly? That, I don't know. But did it ring for you? No. Oh, weird. Here, maybe let me hang up and you try it again. Well, hold on. It says he's still waiting, so hold on. Like, we ain't had this many problems with anybody else. I know. He cursed. FBI doesn't want this podcast to happen, clearly. He must have a Google phone. damn he didn't answer that all right give it a second i'm gonna hang up i'm gonna hang up and then you call us both again because it's weird that i'm just already on the line still yeah hang up hang up fool

Yellow. All right. TJ, yet again. There we go. There we go. All right. We good money now. We good. All right. Great. We good money. What is wrong with you? What, Joe? We're trying to entertain ourselves during this difficult time. We can't all be zinned out like you drinking some tea. Bro, you're not even in the U.S. You're in Canada. You're totally fine. Look, Dr. Joe, you can't tell me if I'm fine or not. Well, Chris is fine. He's in a good place, but he has not come to the realization that he's going to live in Canada for the rest of his life, and that's fucking him up. That's fucking me up a little bit. I feel it. They closed the airport for three weeks, but we knew it was going to be a lot longer, so we had to come back. I mean, I think because I'm a citizen, they have to let me back in. But you never know. No, no, no. I think they're going to restrict, even if you're a U.S. citizen, like travel for like 60 days. But you'll be allowed back eventually. Yeah, yeah, of course. I mean, we'll see. I'll call. You know, I got people at the top, Joe, so I'll be good. You know, I'll land at Teterboro and I'll holler at you. I don't think your friend or Twitter is going to be able to help you out with this one, Chris. Yeah, but sir, I'm verified. Does that not make a difference? But Joe, we had some questions for you. Like I said, we're getting a lot of questions about how to handle this time physically, emotionally, mentally. What should we be eating? Spiritually. Spiritually. And you're the source, dog. You're my source. I think we're getting a lot of conflicting information out here. I know you've been doing a lot of this for the last couple of weeks, I'm sure. But how do you personally feel? Before we get into how everybody else feels, how do you feel? Yeah, do you have any symptoms? You got a dry cough, Joe? I mean, when you live in New York in an apartment, you always have a little bit of a dry cough. That's true. But I mean, I've been following this story for a long time. So I think mentally I've had a little bit more time to prepare. I think a lot of people and with like anything in life, they just ignore it until it becomes real to them. But I've been following it since 2019. So to me.

I knew it was eventually going to hit. I just had a little bit more faith in, I guess, the structure of the United States because they had a relatively high readiness score technically to deal with the pandemic would be okay. But as it started to get a little bit deeper, you saw that was not the case. And it was meant to be a little bit of a trip because I could have stayed somewhere that was beautiful and serene with great people and had no cases. decided to come back like that had a little bit of a mental hit on me but i've just been taking it a day to time you know just want to make sure my loved ones are okay and just controlling what i can control for the most part i'll be fine if i get it lord forbid i do but if i get it i'll most likely be okay knock on wood um so to me for me it's that It's not that intense. But I think for a lot of people, they don't know how to differentiate between what they can control versus what they can't. And then they're so in the news and they're not used to being with themselves. It becomes a whole clusterfuck of anxiety. But I'm OK. I mean, I know some days will be better than others. Luckily, with work, things are still going well. It's not crazy intense in terms of financial strain right now, at least at the moment. I'm very lucky. But now my thing is to make sure that I can help out as many people as possible in whatever way. Well, can I ask why you were so aware? Just because of the reading that you do? Or did somebody tip you off? Or why were you following this story beforehand? He's just a virus head in general. Are you a virus head, Joe? Are you a virus chaser? This is my thing. How can you ignore something that's so wildly, that's been predicted for years to occur? And then how can you ignore when something pops up in one of the most wildly important economic regions in the world? You're just going to not. Like, this is my thing. Ignorance is bliss. That's the way we've been groomed. But my thing is, like, people consume dumbass shit every day. But you don't sit down and read the news, stay plugged in, look at Twitter, stay abreast of what's going on. I'm not saying sit down and look at CNBC or MSNBC or CNN or whatever every night. But I'm like.

If you are not involved in some sort of just general geopolitical awareness in an ever connected world, that's exceedingly problematic. So when you saw this stuff popping up in China, just from a public health perspective, you know, which I'm passionate about, like I just had some insight into it and I was looking around to see what was going on. And then you kind of saw what was occurring, you know, worldwide. yeah i just kind of relatively kept the finger on the pulse but i just like to be i just like to know what's going on in the world because something could be happening on the other side of the world but it still could affect us and now we're really seeing that i mean no you're right well i want to get into your what is your daily routine looking like now like what are you getting up and doing are you trying to mix it up are you kind of like sticking to the house like what's your are you going outside like what's the vibe yeah i mean i'm going outside my daily routine is i mean um I'm lucky. My daily routine is great. I have a very strong support system. I got people taking care of me and looking after me, which is amazing. But I'm making sure to sleep. I'm definitely sleeping more. I'm probably waking up between 8.30 to 9.30. Damn, all right. What are you, a teenage boy? Damn, bro. Dog, I mean, my thing is if I still got to work, I'm still working out. I'm still doing work. At the end of the day, what a lot of people don't realize, sleep deprivation is one of the worst things for immune system. Americans are chronically sleep deprived, chronically sleep deprived, which adds up over time. And it has a total and couple that with the Western diet, which has a total disruption. Your body looks at the Western diet as a pathogen. It literally fucks up your immune system into a systemic inflammation response that then confuses the immune system for the rest of its life. And they're not even sure if it can be reversed. So you have a whole bunch of people that are eating poorly. You have a whole bunch of people that are not sleeping enough. And it has totally decimated the way in which we can respond to either, say, a cold or something as wild as Corona. So the difficulty is with this is that I'm doing all the things that we should be doing that people think you shouldn't because they bought into the whatever, the cult of capitalism, whatever you want to call it.

Like the fact that people don't sleep enough, the fact that people eat poorly. So for me, I'm just returning with a daily routine to a state of normalcy, doing the things that not trying to get caught up in being wildly productive or being in the grind culture. My thing is I need to sleep. So I'm going to let myself sleep, even if it's a little confusing at first. But it's only confusing because we've been socializing in a negative way, not because it's not what our body needs. I took you. I thought you were a hashtag rise and grind guy. No. I'm glad to hear this. Well, he is a rise and grinder. He just rises a couple hours later. He still grinds harder. This is my thing. This is my thing. Fact. So this is what I've ever thrown it up, which a lot of people don't realize, is that concept of whatever. I know everybody refers to whatever Parkinson's law and also strategic laziness, right? Like it wears people out when I tell them like I'm lazy because I don't like to do frivolous. I don't like to do frivolous things. I'm not also going to buy into essentially a system that is not in my best interest, but I do realize I have to be a part of it. So I'm only going to do what's necessary to be successful. I'm not going to do things that. just to keep me busy basically through basically it's called procrastination of productivity which you have a lot of people often do things that are good but they're not they have no point so they have no point to the greater goal so my thing is is cutting the fat during these days i'm doing the things that i should be doing I'm moving a little bit slower, but moving more strategically. So I'm just moving slow. I'm moving. I'm going an inch at a time, but very fast. I'm making sure I'm going in the right direction. I'm no longer trying to do zig-zag. Joe, we got to charge for this episode because I feel like the sermon is just beginning. Please dig deep. Hit Joe on Cash App, bro, because we ain't doing shit right now. All right, so you're waking up a little later. You're getting sleep because that's good for the immune system. So how many hours are you getting, Joe? Sorry for interrupting. Probably seven to nine. Okay, great. That's reasonable. That's like normal shit. That's like what we should be getting.

Okay. So she shouldn't be getting, I mean, if you're like a real athlete, you're really working out hard. Most of them need like eight to 10. That's why a lot of them nap during the day. So that, that's why I nap so much. That makes sense. Okay. All right. Thank you for that. I need to, that'll, that'll make more sense when people are like, Chris, why are you taking a nap at 2 PM? It's like, bro, I'm an athlete. What the fuck? Okay. I'm an aging athlete. I'm an aging athlete. Exactly. All right. So you're up at 930. And then are we are we hitting the computer? Are we meditating? Are we juicing? Are we having a tea? Are we taking a walk? Where are we at, bro? I mean, I'm kind of planning the day. So then the thing is, is like, all right, like I'm strategizing with my people. Like, what do we need to do? What do we need to do today? What do we need to be able to get done? Like, how can we what do I need to stay up to date with? So that's probably like 30 minutes to an hour doing that. And then I'm making a tea. So I make like a morning little blend right now. It's like an adaptogen blend. So in the morning, I do something for energies, basically. Probably like a ginger tea blend with some heishiwu, which is like a Chinese adaptogen, some cordyceps, and I'm dropping in some rhodiola. Swag. Of course. Holy basil or something. And then I'll probably eat like an hour later, hopefully. And then I've been doing these workouts and I'll try to go for a walk. If it's sun out, like I'm going to go outside and get some sun. Hold on. I want to ask. I want to stop you right here. Are you are you do you normally eat before you exercise or are you a fasted daddy? How does it work for you? What is wrong with you? Because we don't eat on this side, dog. We don't eat on this side, Joe. You know food is the enemy for me, so I need to ask a professional what I should be doing. It depends on your goals and training splits, but I think you should – if I had a big dinner the night before that wasn't still too close to bedtime and I have something that's cardio-focused in the morning, I sometimes won't eat.

If I have something that has a little bit of that strength or intense focus, I will make sure that I eat. But I always do have a tea or a juice. Yeah. OK. All right. And you don't drink coffee? I do sometimes. I cycle it, though. Coffee is actually one of the most antioxidant rich beverages in the world. It's just that people need to understand the difference between coffee and caffeine. So you have to basically put too much caffeine, you know, can hinder and people don't drink it at the right time. So the key is for coffee consumption. Because it's actually really good. It helps with blood flow. It helps with basically vasodilation. And then coffee itself is antioxidant rich. So the key is not to disrupt what they call your cortisol rhythms with it. I use it for digestion sometimes. That's problematic too. Please control your language. this is a pg-13 podcast all right so so you're taking a walk and then all right so what i've seen the naomi campbell workout that we had to get into that because i know those are doing fucking numbers but what what else what else are you doing like what what are you doing what's the routine looking like are you are you isolating body parts are we doing full body or what are we doing i'm a full body guy i guess i got older um And there's no access to weights right now. As I've gotten older, I've been more so about functionality and feeling good. So I typically do full body. If you want to do a bodybuilding split, though, you should split body parts. But I'm not into aesthetics game anymore. I play football. I did all that stuff. I know what it's like to have that physique, but it's also kind of uncomfortable. Must be nice, bro, because I don't know what it's like. It looks pretty comfortable to me. What do you mean having a 30-inch waist and a six-pack? What's uncomfortable having a 30-inch waist and a six-pack? You can still do that with, like, functional-based work. Functional-based work is basically using the body in ways that it should be. So, like, sprinting, running, rotational movements, functional patterns, right? So, it's like being able to hinge here and there. But sprinting is the ultimate strength exercise, you know? Like, stuff like that. Like, still move weights. My thing is this. If you really want to look good aesthetic-wise.

Sprint one to two times a week. Do if you're just lifting. All right, so you do one to two days of strength work, one day of pure strength, another day of just bodybuilding, aesthetic space work. Run or do intense conditioning one to two times a week, okay? Do something mobility and low-intensity focused once a week, and then you could probably add in an extra day of aesthetic space work, and you'll be fucking great. a lot of people can you tell tell me what aesthetic based work is joe like what you mean by that so it's like just pure like bodybuilding stuff so it's like i'm isolating technically muscle groups i'm gonna do a i'm gonna do an arms day right so i'm gonna just do Hit it from a whole bunch of different angles. I'm going to just do an abs there. I want my quads to look good in little shorts. Joe, first of all, chill. My quads already do look good in little shorts. That's not my aesthetic muscle I'm worried about. What are you worried about? I'm worried about, Joe. All we want is a six-pack, bro. Six-packs is functional aesthetics. I need to be sprinting. Yeah, I mean, what you need to do is... Sprinting is very hard, though, Joe. What else you got? You just want to get a six-pack is to lift heavy weights once a week. You have to sprint or do intense conditioning once a week, and then you just eat right in addition to your normal training regimen, and you will get abs. I know. They're there. They're coming in. Like, they're coming in. Also, you got to reduce your stress. That's the thing, too. Joe, you know, I ain't got no stress, bro. Come on. Joe, you are fucking wired. Like, I would never see a protocol test. I'm wired, but I'm not stressed. Joe, what's the correlation between stress and abs or just muscle quality and health in general?

So stress in the short term is actually very anabolic because it'll rile your body up to do what it needs to do. In the long term, though, like chronic inflammation basically creates a situation where you basically your body like typically holds on to a little bit more waste, especially around the midsection. It's a little bit more prominent with women than it is men. Women, you calm them down, they'll drop five pounds in a week. You calm them down and have them drink water. They will. I've done it. I've done it. You calm them down, have them drink a lot of water, and if they need to, they'll lose excess. They'll drop a light five real quick. Joe, hold on. Are you talking about a client or in your personal life? I'm confused here. I'm talking about clients. All right, cool. Thank you for the... Okay, thank you. So right now you're doing full body shit every day for what indoors, no equipment at your house. Are you going to a gym? Are you going to a private location? No, I'm in an apartment. So I'm just moving. My thing is, it's like your body does have a memory. So you don't need to do wildly crazy stuff, at least luckily for me. But my thing is like find some stairs. If you live in a walk up in your apartment stairs. Like, shameless plug, Nike training app right now is completely free. Great workouts in there. I'm doing that. Like, I'm just making sure that I keep my, you know, cardio and conditioning up. And then the thing is, if you do want to keep your muscle mass, which I'm sure a lot of people do, and you're doing body weight, it has to be high volume and a lot of time under tension. So all that means is you're working very closely to failure. But what a lot of people don't realize is, like, if you're doing body weight squats, for instance, instead of going, to lock up at the top it's like technically actually keep an angle so you never fully lock up and you pulse basically between the two areas that keep give you the most tension so at the top don't lock up at the bottom don't sit all the way down and let the tension out

So keep the tension the whole time and doing high reps, you'll be, you know, you'll be able to keep size, size. I've heard, I've heard that before. I've heard that, that kind of stuff before, which does make sense even to a layman like me. Like that's pretty easy. I mean, that's pretty easy to understand. You know what I mean? The thing is the foundational, the foundational success, the foundational success components that connect to success in gym are all very basic. A lot of people try to do either too many things at once or don't give time to fruition and make things happen. So there's nothing groundbreaking. When you get into supplements and stuff, then it takes sometimes a little bit more nuance. When it comes to training, it's really all about consistency of the right things. Sometimes people try to mix up too much stuff, and that sends too many different messages to the body. I appreciate the simplicity. you know i have a little so i got a little bit of gear right i got a resistance band i got a booty band we got some gliders i got a pilates ring just light shit joe you know what i'm saying i don't have any kettlebells am i am i od should i just be doing body weight or is it fine to work with this stuff that i have because it's still like appropriate for the house and like relatively mellow yeah you can still use the mellow stuff i mean it's just well again it's about what are you after like you're not Is it okay to use mellow equipment? Yeah, but it's like, what do you want? Those are two different questions. Do you want your abs to look mellow, Chris? No, good point, Jason. I don't. I want them to look like I could fucking eat off them. You just answered your own question. Chris, what is a booty belt? Booty band. Every girl in your life owns these. It's just a band. Including you. Including me, sweetie. You put them around you, just right above your knee. Or, I mean, you can use them on your arms, too. I've seen people do. But, Joe, I would like to tell you, I've been using the Nike Training Club app. Yeah. And I do like it a lot. And the premium workouts are definitely- Make sure you give it five stars on Apple. Yeah, make sure you give it five-star download. But I do think it's smart to give it away right now, too, the premium. So that's a nice thing to do for people. I'm sure the numbers are through the roof.

Yeah, yeah. I mean, definitely the Nike premium app is doing numbers right now. But more importantly, I think it's just showing people that they don't need that much to work out. Like, this whole fitness and wellness boom, honestly, is kind of BS. It's just tricky. Oh, hold on, hold on, bro. You're throwing shots now. He's throwing shots. Joe Holder said wellness fitness boom is bullshit. Joe, I had a question. I mean, dog, you saw the goop. Like, you've seen that goop article. Like, what is that? That's rich white women going to the Hamptons during a fucking pandemic. That's good content. I don't see the problem with that. Joe, how has your isolation and quarantine affected your appetite? It's actually made me focus on eating better and slightly more. My thing is that I don't get hungry. I just get tired. My relationship with food is very... uh utilitarian so i'm very purposeful because is that because of just it's always been like that or because you're you're more machine than man i think it's always been something like that just because you know i play sports my whole life to me sometimes and i'm busy so sometimes eating can be like a little t a little tedious when things slow down i do find more joy but my thing is but the most part Food should be 70% purpose, 30% joy. Most people do it the other way, which kind of fucks them up. So for me, I don't have time to be tired. I don't have time to be sick. I don't have time for that stuff. So I try to make sure I'm eating purposefully. 70-30 split. Yeah, 7-30 split. I'm actually eating, I guess, a little bit better now and a little bit more, to be honest, because I have more time. And that, you know, also that I'll keep you, I just want to stay healthy the best of all I can. Amen to that. Yeah. What do you think about posture correctors in this time? Posture correctors, like the little buzzers things? Like the little strap band that you wear around your shoulders so it keeps your posture upright, like when you're working at an office desk all day type of thing?

Yeah, I mean, I've seen them. If they can serve as a reminder for you to do the things that will be necessary for you to maintain your posture by all means, but if you're not doing things to improve your posture outside of that, I don't really see the point. What are some of the best? I was asking because those are things that people have been using and it sort of caught my eye, but I never wanted to wear one in public because you look kind of dumb. But now that we're all quarantined and locked inside, you can just wear them all day and it doesn't matter because no one's going to see you. What are some good posture correcting exercises that people could do right now? Good posture. I mean, anything that works, like the rear delts typically, stabilizes your shoulders a little bit more so they're not rotated and forward. But long story short, if you massage. kind of the front of your chest like chest where your pec and shoulder connect whether with like a ball or a foam roll kind of getting there um and then do basically like rear delt raises with that elbow bent just focus on opening up the back maybe after like you foam roll your mid back and then like t-spine shoulder sweeps are really good where you like lay on your side And then basically you swoop that top hand over as it traces onto the ground and you try to play the opposite shoulder now. But basically anything that kind of works is small muscles in your back while alleviating pressure kind of off of your, off of your chest in your lap. Perfect. I feel taller. I feel taller already. Well, are you, you know, I think a lot of people are sitting at home, Joe, and they're devouring some trash content because we just got nothing but time. We're watching TV. You know what I mean? We're wasting time. Are you allowing yourself to devour some trash content? Or is my man really just like meditating and floating above us all the whole time? No, I'm consuming some trash content. I mean, I've never seen...

I mean, a lot of the things, there's certain movies that I've never seen that I'm watching, but a lot of things that is often weird for me is when I watch, it's hard for me to watch shows or trash content is because I just can't, I guess, let my mind be present in something. That's like, what's the point of me doing this? I don't really find entertainment in following somebody else's life. I don't really find entertainment in... Things of that nature and like overly fantastical things because the world's crazy enough. But I watched Snowpiercer yesterday. It was really bad, actually. I thought it was going to be a lot better. I mean, it was good, but the ending didn't make sense. How would he do that? Have you seen it? No. I have seen it. I have seen it. It was a... Why did they do that? I definitely don't remember the ending. I was definitely smoking weed when I watched it, I'm sure. And I watched it. two to three years ago, but we will not add Snowpiercer to the quarantine list. Yeah, wow, big review from you. I don't think so, but you're spending your time, you're trying to read and spend the time wisely and relax. You're not trying to do too much or like rot your brain like me. I am not trying to rot my brain. I am trying to spend time wisely and with, you know. with people I care about as much as I can. But other than that... How do you spend time with people you care about in the teen? Just on FaceTime? In the teen, yeah. You know, checking in, FaceTime and things like that. I mean, I'm just trying to read books that I finally have the chance to read, work on projects that I really want to work on. I'm still working. I'm still lucky enough to have work. Are you quarantined alone or do you have roommates or a partner or anything? The block is hot. I mean, I'll leave that question to answer. God damn it. This guy, his publicist didn't even approve that question, Jason. He's doing team numbers. I get it. I get it. Me and Jason ain't got teams. We got no team. But I do.

we did have a question about, about meditation specifically. And this is something that in this, in my personal health and wellness journey, I've not been able to conquer. Um, because like you said, I just can't slow down really. It's really difficult for me, which probably means I need it more than other people. Um, but, uh, basically, you know, if someone wanted to get into transcendental meditation, what would the first step be? Would it be an app? Would it be a book? Like what, what would you suggest as someone who practices? I think first you have to get your checkbook out and then it begins. So TM is different because you have to technically, you're right, you have to pay and the only way you can technically learn how to do TM is to go to an instructor that will guide you along. So TM is a different type of meditation. So TM is simply a type of meditation, they call it transcendental because you want not to just be in the moment you kind of that's why they have a mantra you kind of want to shift the brain to its default state and rise above the quote-unquote moment so you're just like more relaxed than just are typically like mindfulness which is what a lot more of the apps are meditation mindfulness is more of a practice that more it's a brain state that allows you to essentially to be more present And you really want to be in the moment and you really want to be aware, say, aware of your thoughts or just like fully present with what you have to deal with. So then after you're done, the information around you, you can be more aware about and process it in a better way. With TM, the goal is to be essentially more like omnipresent, essentially to be above them all. So they technically activate two different brainwave states. TM, I personally haven't done it. I do want to do it. more of a calm like alpha wave state don't quote me on this i mean i may even watch this and uh mindfulness is more of like a theta wave like present wave state where you're able to process information like a little bit better but tm ends up like improving that as well but i think as like a secondary perspective

Long story short, if you want to get into mindfulness, which I do more of, it's like being able to be present, being able to be aware, being able to input sensory information a little bit more effectively, I found. And honestly, just have a better standing and relationship with others. There are a lot of good apps for that, and there's also a lot of good empirical programs for that. I'm a big fan of Jon Kabat-Zinn. He did the mindfulness-based stress reduction program. Full Catastrophe Living is a big book that is about. I think he taught the class at UMass Amherst. Really good handbook, like a really good guide into how to get into more mindfulness-based practices in terms of apps. I don't know. I'm a big proponent of like Insight Timer, Stop, Rethink. UCLA has a really good just free guide online. But yeah, I mean, there are two different types. TM, you got to go to a center. Yeah. And it's it's based in a different tradition. So TM is more of like the Vedic traditions, I think. And mindfulness is more based in the Buddhist traditions. So they're slightly different. So you got choices. You got flavors. You got vanilla or chocolate. Yeah. Like everybody thinks it's just like one kind of like thing. Like you wouldn't say that Pilates and berries are the same thing. And the same could kind of be said for meditation practices. No, that makes sense. I mean, I think there's levels to everything, obviously. I mean, there is, though. That's like what it is. One takes a lot more of a commitment, it sounds like, even though it's just different. I mean, if you can only get it from the source, you've got to go to the source. Yeah, I mean, or it's just a better scheme to make money, I guess. Well, that's, I mean, I wasn't going to say that, but thank you for saying that. And, you know, friend of the show, Yumi Yayo, wanted your thoughts on the Game Changers documentary, which I'm also interested in, which you tried to respond to on Twitter, and I stopped you and said, save it for the pod. I haven't watched it. Jason, have you watched it? I know a decent amount about it, and I've seen clips, but I don't think I've seen the whole thing. But it's a documentary about vegan athletes and the benefits of a...

of an animal free diet as a, as an extreme athlete. And is that pretty much it? Yeah, essentially. But like also a lot of propaganda against eating meat and anything like that as well. What it does to your body. Yeah. I don't, I don't, I don't, I'm not a proponent of like inflammatory and exclusionary, I guess discussions. I mean, my thing is, I always look at money trails. James Cameron was behind it or part of it. He just started his own huge plant-based company. There's always money trails to an extent. I'm still looking for a money trail, Joe. If you find one, let me know, please. I'm out here chasing them. Chasing money instead of these other things, I suppose. I'm chasing the good of you. Yeah, that's what you're chasing, Joe. We'll talk about that more. I don't know about you. I'm chasing for a cure. Thank you very much. Oh, my God. So you are not a plant-based athlete. You are? I am. Oh, you are? Yeah, plant-based gang, baby. So you're fully vegan? No, no, no. All right. So there's so many issues. Let me learn you something, young buck. Let's start with... Let's just stick to game changers for a second. The slight problem with game changers is some of the things that they harp on aren't sensical. So when you talk about the whole... One of the big arguments they make are about gladiators. Gladiators and how gladiators ate an animal-free diet. Gladiators were slaves. Gladiators ate that diet not because it was the healthiest diet. Gladiators ate slave food. because they were slaves. So a lot of it was just shitty grains and bad food. Additionally, gladiators need to have more fat on their body. All gladiators probably weren't ripped. Gladiators had to deal with puncture wounds. If you have to deal with puncture wounds, you don't want your lean muscle mass obviously showing. You want adipose tissue. You don't want a six pack. You want something more like when Chris takes his shirt off.

Jason lives in Glendale, so he's got to be careful. So that makes sense of why he's put on some extra weight during this time. I have lost three pounds in the quarantine, bitch. It's really crazy. But anyway, my thing is, you need to look at a value system, not necessarily just food consumption. So you can be a vegan and still eat poor. A lot of vegans do mean mean well, and you want to go for animal rights and all that stuff, I understand. But for me, diet is at first, especially as a minority individual, is the first about human rights. So it's first about empowering these communities that have been bastardized by poor food consumption and have been marginalized by poor food consumption, figuring out the best way to create an agricultural system that looks after them. So the issue more so is not with meat itself. Although if you have that, if that's your value, meat shouldn't be consumed totally fine. But that's not to say technically that meat isn't healthy or nutrient dense. Because it actually is a very important, especially for developing countries, it's actually a very important food to consume. Because for its bang for its buck, you get a lot out of it. And it can help basically with nutrient deficiencies. The issue with meat in the U.S. is a manner in which it is processed. It's overly processed, overly consumed, and it's shitty quality. What a lot of people need to realize and what a true plant-based diet is, is that you can be a vegetarian and vegan and not be plant-based. You can technically still eat meat and be plant-based. Plant-based is about a predominantly and majority minimally processed to no processed food consumption that harps on the quality consumption of food. So what a lot of people mess up is that when they do this vegan stuff, it's like, oh, they're like, yeah, I'm plant-based. I'm out here eating an Impossible Burger. That's not plant-based. That's an overly processed food. So that's not a plant-based food. Tater tots are technically plants, though. Yeah, but that's not plant-based. That's plant process. So the thing is, you've got to move people away. What's really happening now is that we...

You have a food agricultural system that is fucked up that is now just shifting towards still being fucked up. But it's like essentially just changing the substance of the food that is fucking up. So you're saying they're just processing meat and now they're processing fake meat and it's the same shitty processes. Yes. Now, does it have a less, may have not as a bad impact on the environment? Of course, but it also may still have a negative impact on human health. So the thing is, you need to take a step back and understand that both environment and human health are connected, but you need to not lose the forest from the trees. It's like, hold up, what is the system in which all this stuff is actually happening? How do we get to this point? Why is it this way? What are we doing? Because a lot of the foods that have also destroyed the environment aren't just meat. Sugar found in so much food and found, of course, in quote-unquote plant-based food. That's the devil. Has destroyed the Great Barrier Reef. Go look at the relationship between sugar cane production and the Great Barrier Reef. Damn, bars, Joe. Bars. Joe's on some Bush did 9-11 shit with sugar right now. Now we're getting into the good stuff, Joe. I like it. I hope you edit that out. I'm friends with his daughter. Anyhow, anyhow, it's just when it comes to food, like look at the impact that food has on you health wise, but also look at the impact that it has on the world and take it. I would argue, I would say this is a good practice for anybody for a week. Every anything that you consume, ask yourself two questions. What is the benefit that it has for me? And what is the benefit or non-lack of harm that it has for the world? And that'll totally change the way in which you look at food. Because you can still technically eat meat and have a carbon neutral or carbon positive diet. You can technically not eat meat and still eat a lot of food that is neither good for you or not good for the world. So don't get caught up in dogmatic, I call it nutritional absolutism. Don't get caught up in that. Get caught up in the overall quality values that a good diet should have and look at the impacts that that has.

No, I mean, I think Jason and I both grew up in the hardcore scene where a lot of people were vegan. You're talking to two retired fat vegans. Yeah, exactly. So we know all about this, unfortunately. Yeah, I've known from a young age, it's like, yeah, you can eat awful shit and it's vegan. That's just two different things. You know what I mean? It's two totally different things, but I think that it's been... fully bastardized by the media and fucking celebrities and you know the word just doesn't mean i don't think people read as much into it as they should which is what you're saying yeah essentially joe what is what is the what do you think is the the alternative milk or just any milk at all that is probably the best best for you to consume and for the world uh probably oat and cashew almonds are a little bit overproduced right now Yeah. But I would say probably choose between Oat and Cashew. What's your thoughts on the raw cow's milk craze going on? He bathes in it for his skin, but he wouldn't drink it. He would not drink it. I mean... It's getting a lot of people sick. I mean, some people claim it can be beneficial for health. Some people claim technically goat's milk is the closest to human milk. The more people should be consuming goat's milk. I would not necessarily. So it's a tough question because some people could actually take milk better than others. Yeah, yeah, yeah. And, you know, depending upon, you know, epigenetics and historical. connections to where you put your ethnic background is there's increased likelihood for you to be able to process lactose right so that's what they call lactase persistence the when the enzyme that was necessary to digest milk protein stay around and then from there you could possibly say that you know if you're whatever living on a farm it could be a beneficial drink but for most people it's like they don't need like you don't need that if anything just get like a high quality yogurt but

I wouldn't really advocate for people just be drinking, for safety reasons, a bunch of raw cow's milk. Tastes so good, though, Joe. Live your best life, I guess. That doesn't appeal to me at all. That sounds fucking gross. But I don't drink any alternative milk because I'm a fucking man. I've been drinking a lot of whole cow's milk lately. What, like in a latte? Or what are you doing? Just like in baking or, you know, hitting the cereal in a little afternoon latte, things like that. Joe, Joe, if you're feeling low and you need to fucking pick me up, like what kind of treat is my man letting himself have? And don't give me some bullshit. Don't give me some like health food store shit. Like I'm talking like peanut M&M. What's your peanut M&M? I like apple pie. Okay, damn. That's the whitest shit that's ever been said on this podcast, Joe. Damn, man. Dog, dog. That's why I can hop in and out of, you know, the circle scene. I can swim in a lot of circles. You put a little vanilla scoop on that apple pie, Joe? You know, I like my ice cream like I like psychedelic stuff. White and creamy? White and cold. White and cold might be more accurate. White and cold might make more sense. New York's got a lot of those. Have you ever put a slice of cheddar on the apple pie? That sounds disgusting. No, that's a popular... Jason knows the history of it better than me, but that's something I learned about in the last five years. It's a very popular thing. It's a southern delicacy for real fat motherfuckers to do. I've heard of it, but I would personally not ever consume that. I would not. Same, bro. Same. Joe, what about broth and collagen consumption? What are some tips about how to get some more collagen in our lives and do we need it or not? That's a good question. I don't necessarily... The research isn't completely there with collagen production or collagen consumption and the way that impacts the body.

In the running world, it's gotten big because there has this guy, Keith Barr, that does a lot of work with connective tissue. And he's seen that there is a possibility. They found when you basically ate things from collagen or peptide, so jello, essentially. When you would have something like that and then you would jump rope, it would stimulate growth of basically connective tissue and what's called your extracellular matrix. It would stimulate. basically the turn better turnover rate for that so it could hopefully create more resilience in the body and maybe stem maybe curtail possibly injury risk so it got really big in the athletic world but it's not sure basically the protocol was a jump rope for five to six minutes an hour after you consume collagen or gelatin or something and they saw a better turnover rate um in terms of like beauty product they had to pick the most jiggly cardio exercise possible it's just light it's rebounding that's what it really is like rebound like the body responds to basically it's just uh intermittent stress so it's a quick shock and then if you just do a little bit of that where the cutoff time is six minutes because after that it has a detrimental effect and you start really to get into working your muscles which is fine but when it comes to your connective tissue which is a little bit different You don't want to do too much work for it to basically have a resourceful effect. Joe, I can't jump rope just for five minutes. That's crazy. That's bizarre. You should be able to do that. No, Joe. No, Jason. No, Jason's kidding. He does an hour of jump roping a day right now, Joe. That's count. That's count. That's count. He's doing an hour. That's his cardio. He's outside in L.A. in his broke boy gym doing fucking doing an hour of jump rope. That's crazy to me. I mean, that's good. No, it's very good. I don't think I could do it. You can't do it. But I can run for an hour and your lanky ass can't, bitch. So what now? We all have our strengths and weaknesses.

That's true. That's true. I would like to practice my sprinting, though, now that Joe's talking about it. Actually, yeah, Joe, before we let you go, I need you to give Big CB a little sprint routine for him to start trying. What do you mean sprint routine? You go, like, see that tree, run to it as fast as you can, and then do it again. Sprint done. There's more to it than that. I mean, let's go start out with some fart legs, which is basically, it's like speed playing. So basically... Wherever you are, if they still got lights on or they got trees or whatever, run. Pick a marker. Run as fast as you can of that. Pick another marker, draw. Do that for about four minutes. Take a two-minute break and repeat that six times. Shit. I can do that, Joe. Yeah, you'll be good. I love when you coach down to me. It's my favorite. It's my favorite feeling. It makes me feel like a pro, even though I know you're giving me the little kitty starter pack. It's great. You're good. You're good at it. You have a great bedside manner, Joe. Joe, thank you for joining us today. It was honestly really insightful. And this podcast has been only like shit posting for the first five episodes. So I'm glad that you came on to allow us to give our listeners some true knowledge to help them during this difficult time. Tell them to keep their immune systems up. Make sure you get sleep. Okay. Get some ginger and lemon and just boil that and boil the lemon peels. Cut the lemon, boil the lemon peels after you clean it. Cut up some fresh ginger, boil that. Maybe add some Swedish bitters if you could find it. Put in a little bit of cayenne and drink like three cups of that a day. Damn. You got a name for that recipe? What do we call that? Corontini. Oh, my God. We call that the Joe Juice. We'll package that up and get it going. But tell the people where they can find you on the internet. You can find me on Instagram at Ocho System. You can find me on Twitter at Joe Holder underscore. You can find me probably hiding somewhere because I'm an introverted sad boy. So y'all be good.

Well, next time we have you on, we're going to get into your introversion and looming depression, sad boy life. That's more interesting to us personally than this fitness shit, but we have to give the listeners what they want. All right. Thanks, Joe. We'll talk to you soon. If you need anything, holler at me. All right, man. Appreciate you. Thanks again, bro. Later. Peace. Yeah, that was good old Joe Holder. I feel like he may be too knowledgeable for us and our show, but I felt like I didn't deserve his knowledge and his know-how. What we try to do here at the How Long Gone podcast is bring you information that is important and can improve your life. So I think we achieved that today, Jason. I think so too. I really wish he was going to get more into milk with me, but that's fine. I mean, no one wants to talk about Milt more than you, you fucking idiot. I know. I've been learning that all the things I'm thinking about nowadays, all the epiphanies and innovations that have come to mind whenever I ask the homies, I'm like, what do you think about this idea? Nobody is like, this is good. This is it. Everyone is like, okay. Wow. Which is fine. I'm not going to give up. trying to don't give up jason don't give up please don't give up i need you bro i need you no no no i mean i'm i am definitely not but it's sort of like i i believe in whatever i'm whatever i'm thinking about maybe the world has just not caught up yet you know that's an interesting egotistical way to frame it um i would say that your ideas are probably just bad but like that's fine that's what i'm that's what i'm starting to learn and it is it's taking a toll on my on me and my family Is it humbling? Well, you should take Joe's advice and start meditating. Maybe you'll levitate above your problems. Bro, I have a lot of meditation, years of meditation under my belt, dog. I've done some wild shit in my day. Have you? Yeah, man. I've had some out-of-body experiences while meditating.

I think you're mistaking meditating for drugs. No, no, no. I used to meditate every day. I would have a routine where I would, after I worked out and did whatever, physical fitness, hit the showers, come out, and then I would lay on the ground with my legs bent at a 90-degree angle, and then my legs up on the bed. So it was kind of like I was sitting in a chair, but I'm laying down. And then I would meditate for 10 minutes. just straight out of the shower air dry butt ass naked and then i would uh it would just be the most relaxing thing of all time and then sometimes i would fall asleep after it was a great nap but i've i've had full out of bodies just like were you in my living room was this was this guided or was this just you just this was this is a calm calm app use promo code them jeans first month free this is a calm app yeah It was like a 10-minute guided meditation thing where they play some ambient music and then a white woman tells you about what's going on that day in the world. Something to think about. Yeah, I mean, it really helps if you have a hard time. That's a subscription-based service, correct? It is, yeah. There's free trials. I'm sure there's crazy deals for it now. Bitch, I'm not cheap. I'm just trying to find out what the deal is. Relax. I'm just trying to find out what the deal is. Chris gets offended by a trial offer. No, no, no. I want the year now. Yeah, that's like shopping on sale. I don't want this stuff nobody else wants. I want full price merchandise. We got it. All right. Well, look, it was great talking to you as always. It was great talking to Big Dog Joe, my quarterback in life. Next episode is going to be with our good friend Ryan O'Connell. Oh, yes. Ryan O'Connell, who you know from being friends with me and Jason first and foremost. And then he also has a TV show that he wrote. He has a TV show on Netflix called Special. And of all the podcasts I've done.

Hundreds of them. He's probably the fan favorite guest out of all of them. Not counting Chris Black, of course. He's not a guest. He's a member of the family. No, Ryan's a legend and someone I'm very proud to call a friend. I think what he's doing is actually funny and important, which is a rare crossover. Yeah, we've only been able to manage one of those two things at any given time. Exactly. I've never done anything important. That's for fucking sure. I know you haven't. I know you haven't. That is true. Thank you so much for listening to this podcast. It was awesome. Follow me at them jeans. Add done to death on Twitter. You already know what the fucking vibes are. Add done to death projects on Instagram. Thank you and we will see you later. Bye. Bye.