[00:02] going to the gym for long hours, hiring a trainer, and pushing yourself until a trainer, and pushing yourself until you are ridiculously sore. I've got a study that's going to tell you otherwise. It's a 2025 metaanalysis in
[00:17] the Scandinavian Journal of Medicine, Science, and Sports. And a meta analysis means they pulled many people together. So they have over 483 adults, looked at
[00:29] So they have over 483 adults, looked at 14 studies, and they found that short bursts of exercise spread throughout the day. They called them exercise snacks. day. They called them exercise snacks. How cool is that? Significantly boosted
[00:45] fitness and lowered cholesterol. In this video, I want to show you exactly why shorter doses of exercise throughout the day, like a pushup, may be the tool you
[00:58] are looking for to finally get that last 5, 10 lbs, whatever your weight loss goal is. It may be done in these exercise snacks. And I want to break this study down so you can get the result that those people they studied
[01:14] did because we used to think exercise was this arduous task that we had to do. was this arduous task that we had to do. No. Science says no. Says be smarter, be clear on what you're doing and you will be able to get a result uh perhaps that
[01:31] be able to get a result uh perhaps that you never got before. Now, as always, as I go to break this study down, remember that one of my newest giveaways is something called a nervous system questionnaire, where you take a quiz and
[01:45] I tell you based off your result in there, what types of exercises are the best for you. Those of you who have already scored and done my quiz and you scored really high that you were in a stuck nervous system, this is the kind
[01:58] of exercise I want you doing because it'll work with a fight orflight nervous it'll work with a fight orflight nervous system. Let's dive into the study. system. Let's dive into the study. First, they found that short bursts of
[02:12] exercise, so let's think about a pushup. What a pushup is is it's like really going down and up. It's a burst, right? So, you go down, you go up, you go down, and you're having to contract your muscle through a full range of motion.
[02:29] So, you contract your muscles going down, and then you contract another set of muscles, an opposing set of muscles going up. And what they found is these brief bouts of intense muscle contraction
[02:45] sim stimulated growth hormone factors like growth hormone. There was a whole many years ago there was a whole growth hormone diet that got people insane results. You can get it by doing these this short bursts of intensity and it
[03:00] this short bursts of intensity and it started to stimulate IGF1 which drives cardiovascular improvements. So again, we are chemistry. I keep coming back to this in all my videos. I really want you to
[03:15] think like you're a chemistry lab. So when you go to work out, what chem chemistry are you trying to change? So the other interesting thing about this study is that when you do exercise snacks like push-ups, it changes your V2
[03:34] max. So many of you who keep coming back to my videos have heard me say that fat to my videos have heard me say that fat burning happens at 70% of your V2 max. What that means is that you got to be out of breath. You can't talk through
[03:49] it. I've actually been doing this challenge every single day with my my buddy that I go surfing with. We literally before we go out into the water, we're doing a set of push-ups. And yeah, you'll be out of breath. And
[04:05] yeah, I noticed a significant change in just how I carried weight, but I've also noticed a big change in how much muscle growth I got so quickly. Finding number two of this study is the cholesterol one. I mean, some of you are
[04:20] because you want to know how to do an exercise like push-ups to get you fat loss. But what this study found is that the exercise snackers the exercise snackers saw a significant drop in total um LDLs
[04:36] in total cholesterol and LDL cholesterol. So total cholesterol went down, LDL cholesterol went down compared to people who kept their normal routine to people who kept their normal routine of exercise. So the mechanism behind
[04:51] this is that frequent muscle contractions start to ramp up an enzyme contractions start to ramp up an enzyme known as lipoprotein lipase. And known as lipoprotein lipase. And lipoprotein lipase helps clear LDL's
[05:05] from your system. This is where those of you that are getting regular blood work, I would love for you to implement a 25 day push 25 push-ups a day. I would love
[05:18] for you to implement that over a period of 30 days and see if your actual cholesterol changes. Don't take my word for it. Don't take the study's word for it. See how it works in your blood work. And maybe some of you are already doing
[05:33] it. And so if you have a result from doing more resistance training, which is what what this is, uh you may notice um that your cholesterol levels going are
[05:45] going down, which is awesome. Okay. The third finding in this that's really interesting is and and logical is that when they looked at all the different
[05:57] research on resistance training and exercise snacking, of course, the inactive people benefited more than the people who were active all the time. So, this is kind of good and bad. Those of you who have been dragging your heels on
[06:12] you who have been dragging your heels on working out, this is your tool. I'm giving you exercise snacks to do all throughout the day. I'm going to show you what that might look like. But I didn't give you a gym membership. I
[06:25] didn't tell you to go find a trainer. I didn't say, "Oh my god, you need to start doing an hour of exercise every day." Let's just start doing 25 push-ups a day. And you can break those push-ups uh around throughout the day as if they
[06:41] were a snack. And you can do more if you want. Finding number four of this study want. Finding number four of this study showed that muscle contractions improve showed that muscle contractions improve blood sugar. I want you to think of your
[06:55] muscles like a pantry for glucose. The more muscle you have, the more you have more muscle you have, the more you have storage for glucose. Now when you contract a muscle, when it starts to actually start to work, what you are
[07:11] actually start to work, what you are doing is you are helping that muscle become more receptive to glucose. It would be like cleaning the pantry out and then putting more food in it, cleaning it out and putting more food in
[07:25] it. And the research shows this on top of this initial study. I showed you a 25 metaanalysis for 17 different studies. They looked at 261
[07:38] They looked at 261 adults found that brief activity breaks, meaning exercise snacks, significantly lowered postmeal blood sugar and insulin
[07:50] lowered postmeal blood sugar and insulin spikes compared to people who sat still. What that means for you is that you may do a pushup after you eat. You might do I'll give you some some ideas on what else you can do. It doesn't just have to
[08:05] be push-ups. But if you do it after a meal, what's happening is that you are actually moving glucose into the muscle, emptying out its stores so that you can
[08:17] move glucose in. If you have enough muscle, you have enough places for glucose. If you don't prime that muscle, then glucose will be stored as fat.
[08:30] Okay. The fifth thing that I want to point out is that resistance training is better than your typical strength training. This is like a TRX. Those of
[08:42] you that have TRX bands, this is like resistant training bands. Um, this can be squats, this can be push-ups. And what a a a study found was that women
[08:54] who did 10 minutes of resistance exercise snacks spread across a workday exercise snacks spread across a workday gained muscle mass over 12 weeks, while gained muscle mass over 12 weeks, while the non-training group lost muscle mass
[09:09] the non-training group lost muscle mass over the same period. So when especially women going through menopause, especially aging women, we tend to lose muscle a lot more. But 10 minutes of resistance training, exercise snacks
[09:24] helps you gain muscle mass. If you don't use muscle, you will lose muscle, especially as you age. For me, I actually have a TRX hanging right
[09:37] outside my kitchen. So, when I'm cooking a meal and I'm waiting for something on the stove to cook, I go out and do some some push-ups on the TRX and it's a a a some push-ups on the TRX and it's a a a much deeper way to get that resistance
[09:51] training with your push-up. Now, mistakes that people make and I and some of you may be thinking these right now is that's not really a real workout. Okay, let's put together everything I've taught you here on my channel. We know
[10:07] fasting is an incredible weight loss tool. We know protein pacing is an incredible weight loss tool. We know fiber, eating more fiber is a incredible weight loss tool. When we are doing these sciencebacked tools on a regular
[10:24] these sciencebacked tools on a regular basis, it becomes much easier to get a result from a series of est exercise snacks like I'm teaching you here. So, if you're one of those people that's like, "It's not really a real workout
[10:39] unless I really do it for a long period of time, um, or I am completely wiped of time, um, or I am completely wiped out." Um, I want to remind you that weight loss is a strategy and I'm teaching you that strategy here. Trap
[10:54] number two is those of you that are like all or nothing. So, you skip the small all or nothing. So, you skip the small version of f of working out because you're like, I got to go run. I got to get to the gym. I don't have an hour.
[11:09] How am I going to do that? If that is your mentality, this is your tool. So, your mentality, this is your tool. So, skipping these small moments to get a a big result can really hurt what you're trying to do um for your overall health.
[11:25] We've got to reprogram the brain. I came from a a competitive athlete background. I played on a tennis scholarship for tennis in in in college and it took me a
[11:37] long time to retrain that all or nothing brain. So if you are one of those people who's like, "Ah, this sounds so wimpy. It sounds clickbay." It's not. It is research. And when you combine it with all the other things I teach you here on
[11:52] my channel, it's really going to come to together in a synergistic effect. Okay. One of the other traps is you have to spend money on something expensive. So in order to get a result, expensive equipment, expensive wearables, gym
[12:08] equipment, expensive wearables, gym contracts, the the research shows resistance training with exercise snacks is the key. An outdated belief that some of you might have is, oh, I'm supposed to lose muscle as I get older. It's
[12:24] something called sarcopenia. And we know that muscle mass declines And we know that muscle mass declines roughly 3 to 8% per decade starting roughly 3 to 8% per decade starting around age 30. So, if you're over 30, I
[12:38] would encourage you to really look at implementing these exercise snacks. And then the last one that a lot of people say to me is, "I don't feel like working out. I don't have the desire." Put in the comments if that's you. Because what
[12:53] the comments if that's you. Because what you can find is that a snack, an exercise snack, might actually lead you to a bigger desire to work out more. I have said over and over again on this channel that you don't need motivation,
[13:09] you need momentum. So when you start to implement the exercise snacks, you're going to get momentum. And then as you get momentum, you're going to get motivation. Here are your five steps that I want you
[13:24] to consider doing immediately. One, I want you to do a morning pushup snack. Okay? You know when you're like making coffee,
[13:36] waiting for the whatever to heat up, the water to heat up or the machine to make coffee, your French press to brew for four minutes or however whatever the technology is behind that. I want you to either do pu 25 push-ups, you could do
[13:51] 10 push-ups on the ground while you're waiting for your coffee. You can do them on a on a table if you're not strong enough to do them on the ground. Um, but
[14:03] do it as soon as you wake up in the morning. Um, you could I know some people that do it the minute they get out of bed. They drop down onto the ground. If you've taken my nervous system questionnaire and you're in your
[14:15] nervous system is totally frozen or in fight or flight, don't do the bed ones. system, you get up before you do anything else, do a set of push-ups. And it doesn't matter, you know, even a
[14:29] it doesn't matter, you know, even a beginner bout, just even if it's sloppy, it will still bring your blood sugar down. It still starts to look at increasing muscle contraction as a pantry for glucose.
[14:43] Step number two, you are going to start to look at these push-ups as snacks. You're going to look at it like you had a snack in the morning, you had a snack midday, you had a snack in the afternoon. Try it. We're going to do a
[14:57] challenge here on my YouTube. I want you to try 25 push-ups every day for a month. A 30-day challenge. Let me know if you're going to join me. And I want you to break you can do you can break those into five or six snacks throughout
[15:15] those into five or six snacks throughout the day. So you could do 25 at each one. You could do five five and five. You could do 10 at one. You get to decide. could do 10 at one. You get to decide. But for 30 days, I want you to think
[15:29] through in your mind like there are exercise snacks. And then I'd love for you to come back to this video and give me a report. Let me know how you're doing because I love seeing your results. I love seeing your questions.
[15:42] It helps me understand what videos you all need. Um, and I get I get as high as you do when you get a result. I absolutely love it. So, step number two
[15:54] is you're going to be doing these snacks, these push-up exercise snacks snacks, these push-up exercise snacks throughout the day. Now, step three is going to be a little trickier because I'm not with you, which is we want
[16:06] quality over quantity. So, here's what I want you to think about. When you're doing a pushup, you ideally want your nose in between your hands, and you want your hands shoulder width apart. So your
[16:21] nose is right there in between your hands and you don't really want your butt up in your in the air. You want to be in a full plank. This is why the be in a full plank. This is why the snack idea works really well because a
[16:35] lot of you, especially women, may not be able to do that well of a a pushup, but if we're doing it five of them five times a day, you're going to get to your
[16:47] 25. So, don't get caught up in the number. I want you to get up caught up in making sure that the pushup is done right. If you struggle to do a full push-up on the ground, I want you to consider doing it
[17:02] on a table because at an incline it can be a little bit easier. Um, keep in mind if you want to grow Um, keep in mind if you want to grow muscle, you have to make sure that you
[17:16] give that muscle a signal. You got to tell the muscle to grow. It's like, we've talked about this here. It's like if you want to burn belly fat, you got to tell the belly you want to burn its fat by fasting, which ends up converting
[17:30] white fat into brown fat. And then brown fat is easier to burn. If you want to build muscle, you got you got to tell the muscle, "Hey, I want you to get stronger." And you do it through this resistance type um activity. Step number
[17:46] four, you may want to consider layering in other resistance snacks like squats. I've done a lot of videos on squats. I'll leave the one right here that I did
[17:58] I'll leave the one right here that I did on 25 uh squats a day and what the research says on that. But maybe you decide the first three snacks in the morning are going to be push-ups and the next three snacks in the afternoon are
[18:12] next three snacks in the afternoon are going to be squats. So if you get a little bored, boredom's not is not great for motivation. So I would consider adding in something like a squat to see if that helps you. Step number five, I
[18:29] want you to protect your recovery. You will get sore with this type of activity. Even though it's stretched out over a course of a day, soreness could over a course of a day, soreness could absolutely happen. So, there are a
[18:43] couple of ways to protect soreness. One is just make sure you're drinking enough water. I think hydrated muscles really will will respond better to this type of exercise. Two, those of you that have red light, red light can actually done
[19:00] on the sore muscle can actually improve recovery. My favorite red light is Sunlighten. They have a red light that is specific for improving joint stiffness and muscle recovery. We will leave a link and discount codes for that
[19:16] in the notes. And it's a great tool when you get at the end of the day and you're a little sore. The sunlight and red light sitting in front of that will help with the post recovery. So you can go and do it again the next day. Now let's
[19:33] talk about this cholesterol piece because I find this interesting. And for a lot of menopausal women who are moving through that experience, we tend to get through that experience, we tend to get a lot more um cholesterol because of the
[19:48] drop in estrogen. So over in my reset academy, we have a whole system over there. We are teaching people how not just to metabolically become healthy and lose weight, but how to improve all their blood markers. And one of my
[20:03] academy members, Susan, uh, wrote in and said that she just got her blood work after going through the program that we are doing over there, which includes resistant training and exercise snacks. And she said that her doctor was blown
[20:19] away because all her numbers were better and specifically her cholesterol numbers. Her chole her LDLs went down. Remember how I told you the lipoprotein lipes? She accessed that through these resistance snacks and her HDLs went up,
[20:36] the good ones. Remember how I I've been teaching you all about fiber? Fiber is a great way to improve your HDLs. So, if you're needing support like Susan
[20:48] got, come join me in my reset academy. We we have all the information in the notes. Now, how does this differ for men and women? I want you to keep in mind men have more testosterone than women throughout. Even though we all lose
[21:04] testosterone over time, men typically have more testosterone, which means a a a habit like this is going to get even better results uh than for women. That's just unfortunately the situation. And post-menopausal women, our testosterone
[21:21] tends to be lower as we move through that experience. So the reason I'm telling you this is I don't want you to compare yourself to some a spouse, a brother, a friend, somebody who a male counterpart who may do this challenge
[21:36] with you. I encourage you to pick somebody to do the challenge with you. In fact, send the video to a friend and say, "Hey, you want to do this challenge with me?" Um, and you can start to do it together. But if the friend is a man,
[21:48] just know that men typically build muscle better than women do. Here are the three things I want you to do immediately. Right now, do 25 push-ups.
[22:01] When this video is over, get on the ground, get on a table, do 25 push-ups. You can do it. Do as many as you can. Uh if you can't get past 10, then you know
[22:13] with a snack idea, so in a couple hours, you're going to do 10 more. Action item number two, I want you to set a phone alarm where it comes up and it says push-up snack because life is distracting. And so this will help you
[22:29] remember to do your push-up snacks. And then action item number three is I want then action item number three is I want you to eat a source of protein within an you to eat a source of protein within an hour of your heaviest push-up session.
[22:43] So, if you're doing 10 in the morning and you're doing five at at at mid midday and then five in the afternoon and maybe five in the evening, I would want you to do more protein within
[22:58] want you to do more protein within within an hour of doing the most amount of push-ups that you are going to do that day. So, protein helps you rebuild the muscle. Protein raises your metabolism. Um, protein is incredible.
[23:13] metabolism. Um, protein is incredible. It's not incredible if you're not doing regular workouts and exercise snacks. Then it can actually cause you to gain weight. So, this makes this protein snack or this this makes this exercise
[23:27] snack an incredible pairing with protein. Let me know if you're going to do it for 30 days. Let me know if you're sending this video to a buddy so you can get an accountability buddy. But more importantly, do not give up on yourself.
[23:42] There is a large reason you may have ended in this health health moment. You just didn't get the right information. And I'm here to give you the right information, sciencebacked that works for you. And then you pick which tool
[23:55] that you're going to use. And today, the tool I'm offering you is 25 push-ups done throughout the day as exercise snacks. As always, I hope that helps. If
[24:07] this helped, you're not going to want to stop there. Check out this video.