083: How Low-Effort Exercise Enhances Your Health More Than High-Intensity Workouts w/ Brian Mackenzie

Feb 15, 2024

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Men today live in a constant state of stress. Despite never being safer from external threats, modern society presents us with more stress than any other generation before us—and it’s killing us.

In fact, when you live in a constant state of stress, things that are considered healthy—like weight lifting, cardio workouts, and cold & hot therapy—actually become unhealthy. They deplete your energy savings, swirling your cortisol levels to unmanageable heights, and create a vicious cycle of even more stress.

That’s the bad news.

The worse news is that the solution is so simple, most men will ignore it.

That’s why I invited human performance specialist, Brian Mackenzie, back onto the Better Man Podcast to prove to you—beyond a shadow of a doubt—that doing less is more effective than tacking on more to your already busy schedule.

For example, if you can go on a 45-minute walk per day without breathing through your mouth or bringing your phone, you will be healthier and have greater longevity than 90% of the world.

In this episode, Brian and I discuss:

The two easiest (and most effective) ways to improve your health, happiness, and longevity
How doing high-intensity workouts backfires when you don’t do the simple, foundational exercises
Why a positive mind (and a dog) are the two best “investments” you can make into your health and longevity

And so much more that flips the “more, more, more!” mentality most of us have on its head with unconventional wisdom including…

The single best modality, according to scientific research, to slow down the aging process and combat diseases (4:57)
Why movement is the most effective way to delay your death (6:58)
What’s the main difference between people living in “blue zones,” where they live well over 100 years old? Brian explains the difference here… (14:52)
Why walking is more important to your longevity than strength training, cardio, and even yoga (16:14)
Do you walk with your mouth open? Here’s what this habit reveals about your health… (17:47)
Why Brian recommends avoiding higher intensity exercise if you’re a high-stress individual (26:19)
How low level forms of exercise actually help your body adapt to higher intensity workouts (26:57)
Why a positive mind is the best health and wellness “hack” you can have (37:09)
The simple, yet wildly effective “Embrace Change” mindset shift for exponentially increasing your longevity (57:59)
Best practices for mixing in saunas and cold plunges into your cardio or strength training workouts (1:04:06)
Why simply buying a dog might be the best investment you can make for your health (1:23:46)
How removing phrases like “I need to…” from your vocabulary instantly makes your happier and healthier (1:26:29)

Resources mentioned on this episode:

1. Receive a free daily breathing plan based on your Breathing Calculator results: Your breath gives you important insights into your overall health. Take Brian’s Breathing Calculator test here and receive a free daily breathing plan when you finish: https://shiftadapt.com/breath-calculator/

2. Go to Brian’s website, Shift Adapt: If you’d like to learn more about Brian’s company, Shift Adapt, and how he can help you boost your health and longevity, visit his website here: https://shiftadapt.com

3. Sign up for the MFY Breath Series: If you want to work on your breath and yoga practice at the same time, I invite you to sign up for the MFY Breath Series here: https://manflowyoga.tv/programs/collection-breath-series-challenge?category_id=66093

Related Episodes:

Episode 82: The Power of Being Alone: My 24-Hour Solo Retreat Experience

Episode 75: Subtract; Don’t Add (Creating Space to Create Change for 2024)

Episode 36: Training To Chill Out: Nasal Breathing, Cold Plunges, & Why Less is More w/ Brian Mackenzie

Episode 1: Why Breath is the Most Critical Component to Your Health w/ Brian Mackenzie