Backyard Biohacker: Recent Episodes
Steven Mays
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Learn about the benefits of starting your day with high-protein and high-fat meals, how to use the '30-30-30 rule' from Tim Ferriss, and why getting outside for a 30-minute walk can boost fat loss, improve sleep, and help you reset your body’s natural rhythms. If you're serious about optimizing your health, timing your meals right is a game-changer.
IntermittentFasting #BreakfastTiming #FastingBenefits #LoseWeight #HealthyMorningRoutine #LongevityXPerformance #ProteinBreakfast
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In this episode, Stephen from Longevity X shares a simple yet powerful movement tip to help you warm up, lubricate, and relieve discomfort in your spine, neck, and shoulders. Discover how a mindful connection between your sacrum and chin can improve your posture, alleviate tightness, and promote overall spinal health. Tune in for a step-by-step guide to keeping your spine strong, flexible, and pain-free with just a few minutes of daily movement. Whether you're dealing with back pain or simply want to improve your posture, this episode is packed with valuable insights and easy-to-follow advice.
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In this episode, I'll uncover the facts behind variable resistance training and why it outperforms traditional weightlifting. Have you ever seen chains or bands on weights in the gym? While these tools provide some variation in resistance, they fall short of the true potential needed for maximum muscle growth. Explains how the X3 Bar leverages cutting-edge science to deliver up to five times more force at the peak of your lift, far beyond what chains and bands can achieve.
You'll hear about clients pushing the limits of strength, like a 60-year-old woman pressing 240 pounds for 32 reps—results that traditional weightlifting simply can't match. Learn how you can harness the full power of your muscles by understanding the science of variable resistance and why it’s essential for building real strength. Tune in for a factual, no-nonsense discussion on why your workout might need an upgrade. Don't miss out on this opportunity to transform your training routine with proven methods.
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Ever wondered how your body mechanics resemble a boat’s structure? In this episode, we delve into the fascinating analogy of your body as a boat, with your glutes and hip muscles acting as the engines propelling you forward. Discover how your spine, much like the hull of a boat, channels the power from your engines to guide your movement and posture. We’ll explore why a strong, well-aligned core is essential for efficient power transfer and movement, and how poor posture can disrupt this balance, much like a boat losing its way if the spine is misaligned. Whether you’re lifting weights or simply standing up from a chair, learn how maintaining a neutral spine and engaging your core can transform your physical performance and overall stability. Tune in to uncover how this surprising analogy can improve your understanding of body mechanics and enhance your daily movements!
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In this episode,we dive into the science behind the X3 Bar and how it revolutionizes strength training compared to traditional gym weights. Discover the concept of hypoxia—essentially a lack of oxygen—and how constant tension from the X3 Bar maintains muscle contraction throughout each set. Stephen explains how this continuous tension pumps blood into the muscle without allowing it to leave, ultimately regulating myostatin and enhancing muscle growth potential. Learn why this approach can lead to more effective and safer muscle building compared to traditional weightlifting and blood flow restriction bands. Whether you're a seasoned athlete or new to strength training, this episode will shed light on a cutting-edge method to maximize your fitness results.
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In this video, I’ll dive into why replicating variable resistance in a typical gym setting is extremely difficult, if not impossible, and why you’re better off using technology like the X3 system or BioDensity training.
We’ll talk about how static weights, whether it’s barbells, dumbbells, or machines, don’t adjust to your body's strength curve, leading to suboptimal results. I’ll explain the risks of trying to overload your strongest position with heavy weights—especially without the right safety mechanisms—and why dynamic resistance training with X3 offers better results without the high risk of injury.
If you’ve ever thought about using DIY setups like resistance bands or wondered how to maximize your strength without putting undue strain on your joints, this is the video for you.
Let me know if you try these techniques at the gym, and share your experiences in the comments below! If you’re interested in learning more about safer, more effective training methods, visit your nearest BioDensity center or grab an X3 bar. Don’t risk unnecessary damage when smarter options are available!
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In this episode, we dive into the 40% rule—a mindset shift that can transform your workouts. Ever felt like quitting halfway through a tough set? You're likely only 40% done. Steven explains how your brain tries to conserve energy by tricking you into stopping early and shares how to push beyond that limit for real growth. Understand how this rule applies to endurance, not just raw strength, and why pushing past your mental barrier is key to unlocking your full potential.
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In this episode, we break down the surprising truth about balance. Learn why being off-balance is essential for improving your balance, and how small failures help your brain and muscles adapt. Whether you’re riding a bike or standing on one foot, forward movement and wobbling are all part of the process. Tune in for tips on how to challenge your balance and build better control over your body. Perfect for anyone looking to improve stability and coordination.
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In this episode, we unpacks a common myth in strength training: the idea that soreness equals growth. Discover why muscle damage can actually limit your gains and how you can achieve better results by exhausting your muscles without causing structural harm. Learn how to optimize your workouts for maximum growth with less pain and soreness, and why traditional methods might be holding you back. Perfect for anyone looking to improve their strength training routine without sacrificing performance. Tune in to learn the smarter way to build strength!
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In this episode, Steven from Longevity X debunks common myths about strength training and performance. Discover why lifting weights isn’t just for young athletes, how soreness doesn’t equal growth, and why you won't get bulky from strength training. Learn about the benefits of training without heavy weights and how to achieve significant strength gains safely. Whether you’re an executive, parent, or just looking to improve your fitness, this episode will set the record straight on what really works. Tune in to challenge the myths and optimize your strength training!
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Learn why your bone density declines after 30 and why common exercises like running or lifting weights might not be enough to fix it. Discover the secret to rebuilding bone strength using safe, high-impact force that really works—without the risk of injury.
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In this episode, we dive into the four key movements used in osteogenic loading that can strengthen your bones without damaging your joints. Learn how these movements mimic high-impact forces—like landing from a jump—to help build bone density safely and effectively. Discover why gymnasts' strength inspired this approach and how you can gain the benefits of high-impact forces without the risk of injury. Whether you're looking to protect your joints or increase your bone strength, this episode has the insights you need!
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In this episode, I share my mom's inspiring journey from firefighter to osteoporosis fighter. When faced with bone loss, she chose a natural solution over pharmaceuticals and rebuilt her strength using osteogenic loading. Listen in to learn how she defied the odds and continues to thrive today.
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Check out Fit with Matt. He is rocking it 💪for his clients getting awesome results.🔥 I appreciate how he shows up with positive energy! 🙌Support the show
Todays episode is about delayed gratification and making uncomfortable choices is what leads to an easy life by contrast. Cold therapy is a great example of a hard choice that leads to everything else being easier by contrast. If we make the a hard choices and initiate uncomfortable action, then we tend to experience an easier life. When we take the easy road making decisions based on being comfortable, and taking the path of least resistance leads to a harder life experience. 40-60% of habits are automatic and run by default. We are a cumulation of what we repeatedly do. Habits make up what we do and who we are. Choosing to do something hard by choice violates our biology because of short term pain, yet there is long term pleasure. A hard choice would be something that delays short term pleasure for long term pleasure and something that is more meaningful over the long term. A hard life is not having the muscle built to capture the right opportunity when it presents itself. Hard choices help us build the muscle that gives us ability to take action when the time is right. How do you track your habits? Check out Ultiself Biohacking App. I use it and love it. What are ways or methods you use to get uncomfortable on a daily or weekly basis? Tyler uses X3 bar, does enrollment calls for his training business and makes podcasts. I make unreasonable requests that scare me and challenge myself to make every interaction like a game. One of my favorite games is to give compliments that are genuine yet over the top with enthusiasm. I state the compliment, then back it up with why i am saying it. Then ask a question that leads them to talk about the said characteristic or quality. Making yourself uncomfortable at least once a day is a great practice to expand yourself and grow. It's a challenge in who you can become.Areas to challenge/do something scary/ take risks: Socially, intellectually, physically, emotionally.At the end of life, a common regret is not taking more risks. We have survived everything we have been through up to now, so why wouldn't that trend continue?
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Today's episode is about Growth!In the garden of your mind, weeds grow automatically. How do you get out of your comfort zone on a daily basis?Being comfortable in discomfort.Joseph Campbell-"The treasure we seek is in the cave we fear to enter." Growth is uncomfortable. Not taking things personal. Actually seeking out rejection. Where does comfort comes from?Why don’t we start with confidence? Courage is required to make an offer. Making changes after rejection builds confidence. Challenge: (1) hard or scary conversation per day.Acceptance of the failure point, meaning we are not attached to the answer when asking the question. Compensation patterns and increased risk of injury Conditioning the mind to learn from failure and see it as feedback to help make the offer better. Being okay with being proven wrong Fixed mindset vs Growth Mindset.Reactive vs ProActive If you're enjoying the show, please leave a review!
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Part 2 of our interview with Doctor J! In this episode we discuss:Fasting, OMAD, and the requirements of carbohydrates. The function of Type II diabetes. The side benefits of using Variable Resistance More oxygen and more energy. LDL and higher amounts mean you're less likely to have coronary disfunction. What’s your cholesterol? During a 48 hour fast LDL goes up. Does that mean losing weight is unhealthy? Triglycerides matter, like if you’re in a deep state of ketosis and you break the fast by binge with chocolate chip cookies and blood sugar spikes. That is the problem with a "cheat-day" diet. Myths of building ‘part of a muscle’Physical Therapy loading the end range of motion. Dr. J’s entrepreneurial journey including Tony Robbins, Dave Asprey and the fitness industry. Why Busy Executives. Being on the Road, time with kids. Social Media
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Self-communication involves repeated thoughts, words and tapes that influence our unconscious mind. Bringing what is unconscious to the surface so it can examined is a powerful practice. When we are aware of what is there, we can choose to keep it or not. Positive self-talk is about being intentional with how we choose to describe what is, defining clearly what we want to plant and finding the right tools and resources to make it happen. Enjoy this episode!
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Part 1 of 2.
Dr. Jaquish is the Inventor of the OsteoStrong medical devices and X3 Bar, an at-home variable resistance training system. As an author, his books include "Osteogenic Loading: A new modality to facilitate bone density development", "Unbrakable" and WSJ Bestseller "Weight Lifting is a Waste of Time so is cardio, and there's a better way to have the body you want".
1:43 Dr. J Intro.
4:10 START.
4:28 Bioavailable Protein. Autophagy. Essential amino Acids. Animal based. Anabolic. Vegan. Plant based. Bacterial Fermentation. Muscle mass. Energy. Power. Muscle Triggers.
11:00 Three (3) types of building muscle. hypertrophy. training more muscle to fire. gymnasts. structural fatigue. myofibrils. actin. myosin. sarcoplasm. endurance.
17:00 Hypoxia.
31:40 Squat or Leg Press?
35:00 The Cross-Trained Athlete. fitness myths. adaptations. hormonal changes. reconcile. lean. strong. X3bar, x3barfitness, x3barworkout, musclegrowth. deadlifts.
38:00 Daily Routine. Traps. Trapezius. Elite. Bandworkout. shutdown muscle.
39:40 Nutrition carnivore Omad. One Meal a Day. Utilized. Utilization. Whey protein. Creatine
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Ancestral #Industry #modernlife #pathofleastresistance #Sauna #Threshold #discomfort when it's #cold out #conditioning #Resilience #being #uncomfortable #Language #meaning #Fear #creativepower, #morningroutine #positivereinforcement #priming #Intention #Rules #Game #Heartbeat Support the show
We talk about muscle building with X3 Bar. A 10 minute strength workout to yield 3 times results without joint pain.0:35 - Static Weight vs. Variable Resistance.1:15 - 7x Force Output Capacity difference from Strongest position to weaker position. 1:55 - Example: Barbell Bench Press3:25 - Mechanical Leverage: Hyper-load muscle4:45 - Exercises: Squat, Deadlift, Overhead Press, Chest Press, Bent Row, Biceps, Triceps, Calves.5:15 - Problem with Bands only.6:30 - Why you need a barbell.7:30 - Ground Plate8:31 - Adaptive Response: 1 Set. (Ex. Suntan, Sauna, Ice Bath)10:20 Interlude: Break 110:30 - Tyler Lamarche of RegenLife Fitness11:30 - Sarcoplasmic (fluid) Hypertrophy (growth). Muscle swells, temporary (2-3 days) change. 11:55 - Myofibril (muscle fiber) Hypertrophy (growth). Adding contractile fibers creating denser, more poweful muscle. Structural change that is cumulative and permanent. A1-C glucose receptors to assist in reversing diabetes.14:20 - Tearing down muscle vs. providing a stimulus for growth. 15:45 - Motivation.17:01 Recovery.18:15 - Muscle Protein Synthesis - 36 hour cycle Support the show
What can Red Light Therapy do for you.. Also know as Photobiomodulation (PMB).Support the show
Learn about the benefits of Osteogenic Loading aka Skeletal Strength conditioning.0:28 Steven Mays Intro0:55 Spectrum 1:04 Posture1:15 Risk of fracture 1:40 Dr. J's Mother 2:02 Performance Athletes3:08 Strength is Length in life 3:10 Benefits of Osteogenic Loading6:30 Marion from Reno reversed Osteoporosis in 6 months7:08 The lifecycle of Bone8:34 An adaptive response, Wolf's Law9:43 The "Weight-bearing" myth, 4.2x Bodyweight (MOB)10:51 The OsteoStrong Difference 13:25 Intensity principle - Boiling Water17:00 Interlude: Break (1)18:09 Spectrum: Upper GT19:00 Untapped potential of the strongest position20:15 Spectrum: Lower GT22:35 Neural Inhibition23:20 Spectrum: Core GT24:11 Spectrum: Postural GT25:07 Functional Bone Performance Report28:04 Free Session at osteostrong.me/locations28:38 VibePlate: Balance28:46 Activation Principle: 'Light switch'30:30 Stretching Before/After Performance30:55 VibePlate: Stability31:20 VibePlate: Serotonin31:31 VibePlate: Bloodflow32:00 ENDSupport the show