How Running Completely Changes The Human Body

[00:02] Running is cool as hell. Problem is, it

[00:06] sucks. And everyone says doing too much

[00:08] of it will kill your gains. But what if

[00:10] I just sucked it up and ran every single

[00:12] day for 30 days using MRI to measure

[00:15] what actually happens to my muscles with

[00:18] multiple other tests tracking every

[00:20] change in my body and heart. I hate this

[00:22] like

[00:22] >> [laughter]

[00:23] >> but I'm not just testing my progress in

[00:24] the lab. At the end of the 30 days, I am

[00:26] flying to London to compete in a race

[00:29] against some of the best athletes from

[00:31] around the world.

[00:33] >> Great job. Doing well.

[00:35] >> But first, I need to find out how good

[00:37] my cardio currently is with a VO2 max

[00:39] test. The higher you score on this test,

[00:41] the better your cardio is. The average

[00:43] gym bro typically lands in the mid 30s

[00:45] to [music] 40s, whereas elite athletes

[00:46] can get much higher with Cristiano

[00:48] Ronaldo rumored to have scored as high

[00:50] as 75. I'll see how close I get to that,

[00:53] but I should probably explain why I'm

[00:55] doing this.

[00:55] >> You got it. Nice job. Great job.

[00:58] >> So last month, this small YouTuber named

[01:00] Brownie asked if I would compete in an

[01:02] international race against some of the

[01:04] top athletes and influencers from around

[01:06] the world where I would represent Team

[01:08] Canada with fellow Canadian YouTuber

[01:11] Will Tennyson. And while I do lift

[01:12] weights regularly, I can't say the same

[01:14] about my cardio. I actually can't

[01:16] remember the last time I went for a run

[01:17] before this test, which means if I don't

[01:19] want to completely embarrass myself in

[01:22] front of a live audience of over 400,000

[01:25] people, I've got a lot of work to do and

[01:27] just 30 days to do it.

[01:29] >> Well done.

[01:30] >> Oh, yeah.

[01:31] >> Yeah, it's tough.

[01:32] >> So your VO2 peak was 58.3.

[01:37] >> It's really good results.

[01:38] >> So my day one score actually puts me

[01:39] into the top 2% for my age, which is a

[01:42] really good sign. And I'll explain later

[01:44] on why I think my results were so high

[01:46] despite not actually doing much cardio.

[01:48] However, when we take a closer look at

[01:50] the data, we found two serious problems

[01:53] that I'll need to fix.

[01:54] >> I heard you talking about me.

[01:55] >> [laughter]

[01:56] >> What do you got?

[01:57] >> your respiratory exchange ratio could

[01:59] start a little bit lower.

[02:00] >> Basically, my body has become really bad

[02:03] at burning fats for energy, but instead

[02:05] prefers to burn through my carb stores,

[02:07] which are limited and burn out much

[02:08] faster.

[02:09] So, even though I have a big engine, it

[02:12] can't last very long.

[02:14] Second, when we tested my blood [music]

[02:16] 20 minutes after, my lactate levels were

[02:18] off the charts.

[02:19] >> Pretty high.

[02:20] >> 10.5

[02:21] >> It's That's very high. Right after a

[02:22] treadmill test, your body is still

[02:23] clearing the lactate that you produced

[02:25] during the test.

[02:26] >> Lactate rises during intense activity,

[02:28] and if your body isn't very good at

[02:29] clearing it, hydrogen ions build up and

[02:31] create a painful burning in your

[02:33] muscles, and in extreme cases can lead

[02:35] to vomiting, nausea, and even death.

[02:37] >> But, even though I was able to push

[02:38] through the burn, that was a 20-minute

[02:40] test. And if I try that same approach

[02:42] during the race day, I am just going to

[02:44] quickly burn out. But, luckily, there is

[02:47] a type of training that helps my body

[02:49] handle lactate better and makes it

[02:50] better at burning fat for fuel. And that

[02:53] is exactly what I'm going to be doing

[02:55] today.

[02:55] >> To address these problems, part of my

[02:57] training plan is to push myself to

[02:58] actually slow [music] down and stick to

[03:00] what's called zone two training. This

[03:02] means training just hard enough to get

[03:04] my heart rate up to 60 [music] to 70% of

[03:07] my max, which for me is between 120 and

[03:09] 140 beats per minute.

[03:11] >> A good rule of thumb is that you should

[03:12] be able to hold a conversation without

[03:14] too much heavy breathing. Now, the

[03:16] downside of zone two is that you got to

[03:18] do it for at least 45 to 60 minutes to

[03:20] get the full benefit. And for me, that

[03:21] is just painfully boring.

[03:23] >> However, after just my first day of

[03:25] running, I realized my body had a few

[03:27] more weak points than I realized.

[03:29] >> I just woke up, did my first run

[03:30] yesterday. Every time I take a step on

[03:33] my foot, there's like a super sharp pain

[03:36] right on the outside. Like, it literally

[03:38] feels like I fractured my bone. The

[03:39] worst part, the race I'm training for is

[03:41] called Hyrox. Known as one of the

[03:43] toughest fitness races out there. You

[03:45] run 1 km, immediately transition to a

[03:48] brutal weights or cardio station, and

[03:50] then go right back to the run and repeat

[03:52] that a [music] total of eight times.

[03:55] But, the hardest station is saved for

[03:56] the very end, 100 wall balls. This is

[03:59] where some people's legs will literally

[04:01] stop working. The goal is to complete

[04:04] the course [music] as fast as possible,

[04:05] with the best athletes finishing in

[04:07] under 60 minutes. But, with my foot

[04:09] injury, I can't even run past 60

[04:11] seconds. So, I made an emergency trip to

[04:13] see my physiotherapist, Rajan, for help.

[04:16] >> Does it hurt here?

[04:17] >> Oh, yeah.

[04:17] >> Base of the fifth metatarsal.

[04:19] >> So, [music]

[04:19] >> I think you're cooked, bro.

[04:22] >> Actually?

[04:22] >> No, no, I don't think you're cooked.

[04:23] >> Rajan suspects I've been playing one of

[04:25] the joints or tendons across the bottom

[04:27] of my foot, which is why I've been

[04:28] feeling so much pain ever since my first

[04:30] run. Okay, tell me tell me what's worst

[04:32] case, best case?

[04:33] >> Worst case, amputation.

[04:35] >> [laughter]

[04:36] >> Best case scenario, it'll probably get

[04:38] better in a couple weeks with a little

[04:39] bit of rest.

[04:40] >> That's best case, couple weeks?

[04:42] >> Couple weeks. That's That's a pretty

[04:43] good best case. Then, you got 2 weeks to

[04:45] push through.

[04:45] >> So, with my foot injured after literally

[04:47] my first run, I'm realizing it's not

[04:49] enough to just be in shape. My joints,

[04:51] tendons, and even bones had never been

[04:53] trained for running, and [music] I'm

[04:54] starting to seriously doubt if my body

[04:56] is capable of finishing this race, let

[04:58] alone doing well. Like, I'm feeling

[05:00] really down right now.

[05:02] Like, at this point, I'm honestly

[05:03] considering backing out from the event.

[05:08] Um

[05:10] I

[05:11] Yeah. It's not going the way that I was

[05:13] expecting it to, and I just don't want

[05:15] to embarrass myself when it comes to the

[05:17] time of the event. This moment in time,

[05:18] I'm like, I'm 50/50 [music]

[05:20] about continuing. I decided I would give

[05:22] myself until the end of the week to make

[05:24] my final decision. But, to make sure I

[05:26] was still doing what I could with my

[05:27] cardio, for the first few days, I'm

[05:29] swapping [music] all my running for

[05:31] cycling and the assault bike, which are

[05:33] much easier on my joints, and in my

[05:34] case, my foot. But, I still had one more

[05:36] question hanging over my decision. Is

[05:38] all this cardio going to eat my muscle?

[05:41] And to test this question with the

[05:42] highest scientific accuracy possible, on

[05:44] day one, I got MRI scans of my upper and

[05:47] lower body and measured the thickness

[05:49] and cross-sectional area of my muscles.

[05:51] And in 30 days, I'm getting a follow-up

[05:53] scan. So, if I lose any muscle on this

[05:56] plan, the MRI will not only tell me

[05:58] [music] how much, but where exactly that

[06:00] muscle loss came from. Now, although I

[06:02] have no idea what'll actually happen

[06:03] with my muscles, fortunately for me, a

[06:05] 2021 meta-analysis actually tried

[06:08] answering this question directly.

[06:09] [music]

[06:10] They combined the results from 27

[06:11] different studies where researchers

[06:13] looked at whether cardio paired with

[06:15] strength training negatively impacted

[06:17] muscle growth. And when they tallied the

[06:18] results, those who paired cardio with

[06:20] weights saw essentially the same muscle

[06:22] growth as those who stuck to weight

[06:24] training alone. However, this was only

[06:26] true for beginners. They actually found

[06:28] a slightly negative effect for trained

[06:29] individuals, which is not good news for

[06:32] me. But luckily, the researchers did

[06:34] find three rules that every lifter

[06:36] should follow if they want to prevent

[06:38] muscle loss. Rule one, no cardio before

[06:40] weights. If it's long or intense, like

[06:43] my sessions are right now, you can tire

[06:45] your energy and nervous system, which

[06:46] can affect your strength when you go to

[06:48] lift weights. So, for me, cardio goes

[06:50] after weights or later in the day. Rule

[06:52] [music] two, refuel properly. So, I'm

[06:54] already eating enough protein to protect

[06:56] my muscle, but with all the extra

[06:58] cardio, I am burning through way more

[07:00] carbs than usual. It's actually already

[07:02] making me feel empty in my weights

[07:04] workouts. So, it's not just about eating

[07:06] enough calories to stop myself from

[07:08] losing [music] weight too quickly.

[07:09] Pretty much all those calories need to

[07:11] come from quick carbs, like bananas and

[07:13] rice cakes before my workout, and

[07:15] complex [music] carbs, like potatoes and

[07:17] rice, immediately after. And finally,

[07:19] rule three, protect my leg days. Long

[07:22] runs are one of the most taxing forms of

[07:24] cardio on your legs, and I'd feel it the

[07:26] very next day as if I just did a big leg

[07:28] workout. And since my legs are honestly

[07:30] already a weak point, I need them as

[07:32] fresh as possible when I go to train

[07:34] with weights. But honestly, I had no

[07:36] idea how my legs are going to recover

[07:38] because in order to prepare for Hyrox,

[07:40] I'll not only be running every day, but

[07:42] I'll also need to practice the eight

[07:44] brutal stations. Luckily, my foot is

[07:46] finally feeling better and my

[07:48] physiotherapist Rajan has actually

[07:49] competed in HYROX before. So, today he's

[07:52] going to show me the ropes.

[07:54] >> You want to get super low and bring your

[07:55] head over. So, that way you have more

[07:57] drive.

[07:58] >> All my glutes.

[07:59] >> You're a bodybuilder. You haven't been

[08:01] an endurance [music] athlete before. So,

[08:02] you haven't done hybrid training. So, I

[08:04] think that transition for you is going

[08:05] to be tough.

[08:06] >> Is it weird that I get offended that he

[08:08] calls me a bodybuilder?

[08:09] >> All I'm saying is I'm going to prove you

[08:11] wrong bro.

[08:11] >> Okay. Okay.

[08:12] >> I do I do a little bit of cardio. I stay

[08:14] in shape.

[08:15] >> And while I'm still not training at 100%

[08:17] [music] just to be safe with my foot, so

[08:19] far my training with Rajan actually felt

[08:21] pretty good.

[08:22] >> I'm used I'm used to this.

[08:28] I'm not going to lie, it feels great.

[08:29] >> Feels good?

[08:30] >> Yeah, dude.

[08:31] >> That was like only like 10 reps, though.

[08:33] >> So, my plan is to use two long, easier

[08:36] cardio sessions a week to build up my

[08:38] zone two conditioning.

[08:39] >> Where's

[08:40] >> Three times a week, I'll be doing more

[08:41] intense training sessions including

[08:43] what's called the Norwegian training

[08:45] method, which has been used to help a

[08:47] small country of just five and a half

[08:49] million people produce countless of the

[08:51] top endurance athletes in the world

[08:53] [music] with one of them holding the

[08:55] highest VO2 max score ever recorded. And

[08:57] one of the protocols I swear by is this.

[09:00] Using the cardio type of your choice,

[09:01] push yourself as hard as you can for

[09:03] minutes. Then, take it easy for three

[09:05] minutes and you repeat that a total of

[09:08] four times. It is a brutal 30 minutes,

[09:11] but it's actually quite similar to how

[09:12] I've always done cardio. So, even though

[09:14] I only used to do cardio maybe a couple

[09:16] times a week, it might explain why my

[09:18] VO2 max score was still so high on day

[09:20] one. And after my first day of actual

[09:22] HYROX training, I've already won over

[09:24] one of my haters.

[09:25] >> Honestly, I'm shocked. You did pretty

[09:27] well.

[09:28] >> Yeah?

[09:28] >> I'm really surprised in like one week.

[09:30] Like, that was crazy.

[09:30] >> You serious?

[09:31] >> That was crazy.

[09:32] >> But, although Rajan's words of

[09:33] encouragement did make me feel more

[09:34] hopeful about the final race, that

[09:36] completely changed. Once I was sent the

[09:39] full list of people Will and I are

[09:41] competing against. Dude, I'm cooked.

[09:43] They just sent me the list of the people

[09:45] who are going. Do you know the show

[09:46] Physical 100? They take the fittest

[09:48] people from every country, they put them

[09:50] in a race to do a bunch of crazy stuff.

[09:51] People that won that show, Team Korea,

[09:53] those are the people that are competing

[09:55] in the race that [music] I'm at. This is

[09:57] insane. Fortunately, my foot was good to

[09:59] go, and I was already back to running

[10:01] and training pain-free.

[10:03] Even if I still had a long way to go.

[10:06] But so far, at least from the eye test,

[10:08] [music] it looked like I hadn't lost any

[10:10] muscle. If anything, I'm starting to

[10:11] look a bit leaner, and my strength

[10:13] [music] hasn't been negatively affected

[10:14] at all. And there was even one benefit

[10:16] to my cardio work that I never expected.

[10:19] It was tough, but like I feel

[10:20] incredible. Something about like pushing

[10:22] yourself with cardio,

[10:24] it just like gives you a high that

[10:26] you can't replace with weights. All

[10:27] right, like I now know what people mean

[10:29] about the runner's high. Feels

[10:30] incredible. There's a reason, despite

[10:32] running sucking so much,

[10:34] >> [music]

[10:34] >> that people love to do it. Turns out,

[10:36] your body releases a compound that acts

[10:38] on the same brain receptors as cannabis.

[10:40] [music] But in order to feel that, you

[10:42] need to train a certain way. So when you

[10:44] do cardio, especially at moderate to

[10:46] high intensity, your body gradually

[10:48] releases a compound called anandamide,

[10:50] which is often called the bliss

[10:52] molecule. It attaches to the same

[10:54] receptors in your brain that respond to

[10:55] THC, just like cannabis does. And once

[10:58] you hit about at least 20 to 40 minutes

[11:00] of cardio, is when enough of these

[11:02] molecules are released for you to fully

[11:04] experience the runner's [music] high,

[11:06] which is chemically actually quite

[11:07] similar to literally getting high. And

[11:09] the reason you don't get this quite as

[11:11] much from lifting weights is because

[11:12] you're doing short, intense bursts,

[11:14] >> [music]

[11:14] >> and then resting. So you never actually

[11:16] sustain consistent effort for long

[11:18] enough to feel that effect. And so for

[11:20] me, this healthy way of getting high

[11:23] actually became one of the biggest

[11:24] motivators for my training. If my MRI

[11:26] scans show I haven't lost any muscle, I

[11:28] can actually [music] see myself sticking

[11:30] to running even after the race. But

[11:32] there was still one thing I was

[11:34] struggling with.

[11:35] I always created this [music] pressure

[11:37] in my head that I always had to just

[11:39] like over-perform and there would be

[11:40] moments where I'd have opportunities,

[11:43] but [music] just the fear of of failure,

[11:45] you know, not exceeding expectations, it

[11:47] would be enough for me to just like back

[11:48] out. And I think that's what's kind of

[11:50] going on with this event. I don't want

[11:51] to let that fear of failure [music] and

[11:53] embarrassment stop me from experiencing

[11:56] this.

[11:56] >> I'm being nervous today because today is

[11:58] going to be the longest, hardest

[12:00] training session I have done yet. I have

[12:02] not ran this far, this hard ever yet,

[12:06] but uh we'll see how I do.

[12:07] >> So, I've asked my friend Jeff to test my

[12:09] conditioning. He's actually competed in

[12:10] HYROX four times, and I want to see how

[12:13] I'll do running just 80% of the complete

[12:15] race with Jeff as my partner.

[12:17] >> We started at 4:30.

[12:19] >> Jeff's scared that I'm going to go too

[12:20] hard and crash and burn.

[12:21] >> For this test, we'll be running 800 m

[12:24] immediately followed by a station,

[12:26] starting with a ski erg. Now, my goal

[12:28] today is to get through the full circuit

[12:30] in under 1 hour. That's because if the

[12:32] top athletes are completing HYROX in

[12:34] around 60 minutes, if I can't do 80% of

[12:37] a HYROX in the same time, I'm going to

[12:39] have no shot of performing well on the

[12:41] final race. Now, this is a duo's race,

[12:43] and even though each team has to run the

[12:45] same amount, you are allowed to tag team

[12:47] the stations. So, Jeff's advice is for

[12:49] Will and I to play to our strengths.

[12:51] Will is a strong dude, and he's [music]

[12:53] probably going to have no problem taking

[12:54] on more of the sled pulls and pushes,

[12:56] while I'd probably be stronger [music]

[12:58] taking more of the burpees, the ski, and

[13:00] the rower.

[13:01] >> Come on.

[13:02] Ooh.

[13:03] >> We're going to get through this.

[13:04] >> But as we were closing in on our final

[13:06] two stations, my body was hitting its

[13:08] breaking point.

[13:11] Oh [ __ ]

[13:17] I might drop.

[13:19] I'm okay.

[13:20] >> Jeff's scared that I'm going to go too

[13:22] hard and crash and burn.

[13:23] >> But for the final stretch, everything

[13:24] just became mental, and I knew all I had

[13:27] to do was to push through the final

[13:29] circuit.

[13:29] >> I see

[13:37] Let's go.

[13:38] Our final time was 55 minutes and 21

[13:41] [music] seconds.

[13:43] I wasn't the whole thing. I had to make

[13:45] some swaps, but

[13:47] that was longer and harder than I've

[13:49] ever pushed. And while I was feeling

[13:51] [music] hyped about our first practice

[13:52] run of the course, I was about to get a

[13:54] call that would change everything. All

[13:56] right, I have some bad news, guys. I

[13:58] just heard from Will's team, and

[14:00] apparently he has a scheduling conflict

[14:02] and he's not going to be able to make it

[14:03] to the race. I mean, I'm honestly pretty

[14:05] frustrated right now, but I totally

[14:06] understand. It's just that I was [music]

[14:08] really excited to compete with Will

[14:09] because I know he's such a strong

[14:11] competitor, and now I don't even have a

[14:14] partner. To make matters worse, and

[14:16] according to the weight scale, I'm down

[14:17] 3 lb. That is not good.

[14:20] I do not want to be losing weight that

[14:22] quickly because that is most likely

[14:24] going to lead to muscle loss if this

[14:27] rate of weight loss continues. Even

[14:29] though I've been eating roughly 2,600

[14:31] calories a day, which is normally enough

[14:33] to maintain my weight, with all my extra

[14:35] activity, I was now in a pretty big

[14:37] deficit. Fortunately, because I was

[14:39] consistently logging my food and weight

[14:41] into my Built With Science Plus app, it

[14:43] sensed I was losing weight too quickly,

[14:45] and it bumped up my calorie target to

[14:47] 2,800 calories per day. And we actually

[14:49] designed our app to be able to adjust

[14:51] your plan and based [music] on how your

[14:53] body is changing, just like a real coach

[14:55] would do. It even does the same thing

[14:56] with your workouts. Every single week,

[14:58] whether your goal is to get lean, build

[15:00] muscle, or just start living healthier.

[15:02] And it's why I've been trusting it every

[15:03] step of the way in preparation for this

[15:05] race. And if you want to try it yourself

[15:07] for 2 weeks [music] completely free, all

[15:08] you have to do is scan this QR code

[15:10] right here, or head to

[15:11] builtwithscience.com. [music]

[15:13] That said, even though my muscles are

[15:15] starting to look and feel a little bit

[15:17] flatter than usual from all my training

[15:18] and weight loss, something happened in

[15:20] week three that started to give me hope.

[15:26] Okay.

[15:28] I actually managed to set a PR today.

[15:30] That was a volume PR, so like most reps

[15:32] I've done

[15:33] at that weight, which is totally

[15:35] unexpected

[15:37] given all the extra cardio that I'm

[15:38] doing. But how is that possible? Well,

[15:40] remember how inefficient my body was at

[15:42] getting rid of lactate back on day one?

[15:44] Lactate also builds up when you're

[15:46] strength training with relatively higher

[15:48] reps. And these evil hydrogen ions come

[15:50] with [music] it, which is actually what

[15:52] creates that horrible burning sensation

[15:54] in your muscles as you push closer to

[15:56] failure. Cardio, especially

[15:58] high-intensity cardio, it trains your

[16:00] muscles to clear all that out. And at

[16:02] the same time, it trains your cells

[16:03] [music] to produce more energy, which

[16:05] can help your muscles work harder,

[16:06] recover faster between sets, and

[16:08] ultimately lead to better workouts.

[16:10] Which might explain why some new studies

[16:12] are showing that cardio can actually

[16:13] help rather than hinder muscle gains.

[16:16] But [music] we'll see what actually ends

[16:18] up happening after my final MRI scan.

[16:20] Guys, so I got some really good news. I

[16:22] just heard back from the organization,

[16:24] and they are allowing Jeff to be my

[16:26] teammate for the race, which means Team

[16:29] Canada is my best friend and I training

[16:32] at a local [music] gym.

[16:33] One week out from the competition, I'm

[16:35] realizing that there isn't much left I

[16:37] can do to improve my conditioning. So I

[16:39] need to instead focus a lot more at just

[16:41] building an actual strategy for the

[16:43] final race.

[16:44] >> What's up, dude?

[16:45] >> Yo. This is Cole Learn, a pro Canadian

[16:48] HYROX competitor who set multiple

[16:50] records and completed the race over 20

[16:53] times.

[16:53] >> The biggest thing for HYROX is

[16:56] maintaining your heart rate off of the

[16:58] start. If your heart rate is too high,

[17:00] uh your muscles are not going to work

[17:02] the way they should.

[17:03] >> While I was burning myself out each

[17:04] trial run on the rower, Cole's advice

[17:07] was to actually do the exact opposite.

[17:09] >> Just think like this is more of like a

[17:10] recovery station. This is a station

[17:12] where I'm not going to make up a ton of

[17:14] time on my competitors, but I could lose

[17:16] a lot of energy and really skyrocket the

[17:19] heart rate.

[17:22] >> Canadians have officially touched down.

[17:25] We're about to go see Big Ben.

[17:29] >> As we got into the stadium and saw the

[17:30] competition from all 16 countries for

[17:33] the first time in person, my stomach

[17:35] dropped.

[17:36] >> I'm not going to lie, the Americans

[17:37] looked stronger than I thought.

[17:39] >> Yeah.

[17:39] >> They're not normal, man.

[17:41] >> And in addition to [music] team Korea,

[17:42] team France has arrived with a high

[17:44] rocks champion on their team.

[17:47] >> All right, we just got in. It is a

[17:48] completely empty venue just for us.

[17:52] This is insane.

[17:54] >> But as intimidated as I feel right now,

[17:56] I know that coming to this event today,

[17:58] I am not the same athlete I was [music]

[18:00] just 30 days ago. A few days ago, before

[18:02] catching my flight, I retested my VO2

[18:04] max.

[18:05] >> Oh

[18:06] god, there we go, there we go.

[18:07] >> Good.

[18:09] Awesome.

[18:12] >> Oh,

[18:13] yeah, you're good. You did great.

[18:15] >> Oh.

[18:16] >> Your VO2 peak was 61.32

[18:19] >> Yes.

[18:20] >> ml per kg per minute. So, you did great

[18:22] job. Nice work.

[18:24] >> You did great.

[18:24] >> You worked 60. 61 is in the 99th

[18:27] percentile. You did excellent.

[18:29] >> What's even more promising is my body's

[18:32] ability to burn fats rather than just

[18:33] carbs for energy dramatically improved,

[18:36] which should help me avoid burning out

[18:38] halfway through the race. It's

[18:39] definitely giving me a bit of

[18:40] confidence.

[18:41] >> There was one team that Canada has to

[18:44] beat, it's us.

[18:45] >> It's It's just us.

[18:46] >> Oh, it's cuz of the hockey sticks.

[18:47] >> All right, bro, you said it. The luck of

[18:48] the Irish.

[18:50] >> Now as for if I lost any muscle after 30

[18:53] days of cardio plus weights, based on

[18:55] the MRI scan of my upper body, there was

[18:57] no change. The same was true for my

[18:59] legs. I didn't gain muscle, but I didn't

[19:01] lose muscle either. As for fat loss,

[19:03] according to my DEXA scan, my body fat

[19:06] dropped by 1%, which is pretty

[19:08] surprising to me considering this is the

[19:10] most calories I've ever eaten while

[19:12] being able to lose weight. Now, while I

[19:14] may may be the most jacked guy here, I

[19:16] am hoping all my training will be enough

[19:18] to make it [music] into the top three.

[19:20] >> You know what? I I love you, dude. I

[19:22] love your content, but

[19:24] I have to beat you today.

[19:25] >> Yeah, okay. You have to. You have to.

[19:26] Okay. May the best win.

[19:31] >> And they are off.

[19:34] >> Coming out of the first lap and seeing

[19:36] so many racers just take off ahead of

[19:38] me, I honestly thought like that's it.

[19:40] We are about to get crushed. I am going

[19:42] to get completely embarrassed. And it

[19:44] honestly took everything in me not to

[19:46] just sprint ahead to catch [music] up.

[19:48] But I stuck to the plan.

[19:51] >> We have got some lovely pacing though

[19:53] from Team Canada there.

[19:56] >> Team Canada is catching up.

[19:57] >> And the next after this is going to be

[19:59] the sled push. This is really the one

[20:02] where the lactic acid can build up in

[20:04] [music] your legs.

[20:06] >> This is just mainly just character.

[20:08] >> Yeah, this is all mental.

[20:09] >> And the more I stopped worrying about

[20:10] where Jeff and I were in the standings,

[20:12] the better we started doing.

[20:14] >> Yes, and you can also see the Canadian

[20:15] team moving into fourth now.

[20:17] >> How's it going? How's it going, better?

[20:25] >> South Korea, they are going to be

[20:27] champions.

[20:28] >> There they go.

[20:29] >> So Anglo-French duo of

[20:32] >> With South Korea locking in first,

[20:34] France locking in second, there was only

[20:36] one podium spot left and two countries

[20:38] trying to win it.

[20:42] At this point, my lungs and legs are

[20:43] begging me to stop. But if training for

[20:45] this race has taught me anything, it's

[20:47] that when you're scared of failing, when

[20:49] everything in your mind is telling you

[20:50] to just quit, keep going.

[20:53] >> May the best win.

[20:59] >> It was a no rep, but they've got it

[21:01] done. And Team Canada goes across the

[21:03] line.

[21:04] Jeff

[21:05] and Charity for Team

[21:07] Canada.

[21:09] >> Oh, yeah.

[21:10] >> a great job. That is a very good job.

[21:12] [music]

[21:12] >> Very good.