Joe Holder is a nationally recognized master trainer and one of the most influential coaches in fitness and sports. He is the founder of the Ocho System, Plant-Based Gang, and Exercise Snacks. He's also a writer for GQ and a consultant for Nike, Hyperice, Dyson, and more.

What you'll learn from this episode:

  • What is the OCHO (One Can Help Others. Others Can Help One.) System?

  • How Joe's dad—a doctor—helped him recover from faulty nutritional advice perpetrated by his college's strength and conditioning coach.

  • What Joe's plant-leaning "flexitarian" nutritional regimen looks like these days, and where he primarily gets his protein.

  • How society could benefit from a nutritional and fitness safety net for underserved communities, what legislation with this goal in mind might look like, and how we, as individuals, can help.

  • How we might find exercise more palatable (and with greater effect) if we took it in small chunks that Joe calls "exercise snacks."

  • And so much more!

Resources from this episode:

What is the Ocho System, Anyway? by Joe Holder | Medium

Joe Holder | Twitter

Joe Holder | Instagram

Joe Holder | YouTube

Bodyweight Finisher at Home with Joe Holder | Nike

GOMAD Diet: Should You Try It? | Healthline

How to Get Started with Intermittent Fasting | Dr. Will Cole | The Genius Life 155

End the Confusion! Separating Nutrition Fact From Fiction | Mark Hyman, MD — Max Lugavere | The Genius Life 172

11 Proven Health Benefits of Chia Seeds | Healthline

Water Footprint Network

Plant-Based Yogurt | Cocojune

Straight Talk About Soy | Harvard T.H. Chan School of Public Health

How the Black Panthers’ Breakfast Program Both Inspired and Threatened the Government | History

Joe Wicks | Instagram

System of Service

Beyond the Basics

Brandon Copeland | Instagram

Agatston Urban Nutrition Initiative | Netter Center for Community Partnerships

Exercised: The Science of Physical Activity, Rest and Health by Daniel Lieberman | Amazon

The Workout Routine That Keeps Naomi Campbell Fit At 50 | Women's Health

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear | Amazon

Essential Zen Habits: Mastering the Art of Change, Briefly by Leo Babauta | Amazon

5 Simple-Ass Rules to Make Physical Activity Stick by Joe Holder | Medium

7 Benefits of High-Intensity Interval Training (HIIT) | Healthline

We Are Made to Eat Meat | Shawn Baker, MD | The Genius Life 113

The Dos and Don'ts of Fasting, Bulletproof Coffee Benefits | Dave Asprey | The Genius Life 153

Martin Kulldorff | Twitter

Jay Bhattacharya | Twitter

The Dr. John Berardi Show

Phil Caravaggio | Twitter

Bobby Stroupe | Twitter

Patrick Mahomes II | Twitter

The 11 Factors That Sabotage Your Mind and Hurt Your Brain | Daniel Amen, MD | The Genius Life 106

Bruce Ames on Triage Theory, Longevity Vitamins, and Micronutrients | Found My Fitness

PubMed | National Library of Medicine

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain by Steven R. Gundry | Amazon

How to Live Long and Prosper | Steven Gundry, MD | The Genius Life 49

How to Instantly De-Stress and Supplement for Better Health, Sleep, and Longevity | Andrew Huberman, PhD | The Genius Life 83

Tony Hawk Lands World’s First 900 on a Skateboard at X Games | X Games

Tony Hawk Lands a 720 at 52 Years Old | Vesa Channel

Gui Khury Lands 1080: Pacifico Skateboard Vert Best Trick | X Games

Richard P. Feynman | The Nobel Prize

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