Steve Maxwell is a Master Personal Trainer, Brazilian Jiu-Jitsu black belter, and High Intensity Training Expert
Steve Maxwell is one of the world’s most accomplished and well-regarded health and fitness experts – in addition to being a fitness coach, physical educator, Brazilian Jiu-jitsu instructor, trainer to high-level professional athletes in the MLB and the NFL, and consultant to various US government agencies such as the DEA, the Secret Service, and the FBI, Steve has been named one of the Top 100 trainers in the United States by Men’s Journal and holds a number of Pan-American and Worldwide Championships in competitive grappling.
Steve has been featured in many mainstream and industry-specific outlets, such as Men’s Health, Muscle Media, Hard Style, The Russian Kettlebell Challenge, and The Naked Warrior. Today, Steve continues his nomadic lifestyle, traveling around the world and sharing his insights and wisdom through his seminars and training camps.
This is my third interview with Steve, so if this is your first time hearing him, make sure you check out his previous appearances on Corporate Warrior!
Contact Steve:
- Steve Maxwell’s Official Website
- Steve Maxwell on Facebook
- Steve Maxwell on Twitter
- Steve Maxwell on Instagram
- Steve Maxwell on YouTube
- Send Steve an Email
In this episode, we cover:
- Steve’s morning health routine and how he selects the concepts he incorporates
- The critical importance of movement and mobility training in staying physically fit as you age
- Managing stress and using Heart Rate Variability (HRV) and CNS training to optimize when you train
- Tips, tricks, and hacks for frequent flyers and for improving the quality of your sleep
- … and much more!
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This episode is brought to you by the Resistance Exercise Conference – The science and application of strength training for health and human performance.
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I certainly do and that is why I am attending and interviewing all of the speakers at the event.
The resistance exercise conference will be held on the 9th and 10th of March 2018 in Minneapolis, Minnesota at The Commons Hotel.
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QUESTION OF THE DAY: How have you tried to adjust and optimize your training routine throughout the years in response to the effects of growing older? Please let me know in the comments at the bottom of this post.
Show Notes
Click the link below to listen from the exact time stamp on Overcast:
- Steve and I talk about the gap between learning something for the first time and actually applying and benefiting from it [6:03]
- How often does Steve do martial arts nowadays? [10:26]
- Steve talks about his mobility and movement routines, the neurological aspects involved, and why it matters for overall health and fitness [11:43]
- Does Steve think that everyone should learn a martial art to some degree? [18:37]
- Steve’s advice for people who want to start learning martial arts [22:55]
- Steve and I talk about safer, more sustainable exercise and physical fitness and why it matters more as we age [29:23]
- Is it reasonable to expect to be able to keep on doing the physical activities you enjoy doing – such as a particular sport – even as you grow older? [33:33]
- What does Steve recommend people do to maintain their flexibility and mobility? [34:47]
- Steve gives me advice on how I should play basketball [35:04]
- Is everything Steve does on his morning routine really necessary? Steve talks about the usefulness of the placebo effect, heartrate variability training, and CNS training [39:47]
- Steve on how he uses HRV concepts to determine the intensity of his exercise and the physical activities he does on a particular day [44:43]
- Steve on the apps he uses for HRV and CNS training (and what you should be looking for and observing) [47:45]
- Steve talks about using coffee and other stimulants to power through workouts at times when you shouldn’t be working out [49:45]
- On stress and adrenal burnout [52:25]
- Steve’s health and fitness tips, tricks, and hacks for air travel and frequent flyers [52:17]
- Steve talks about eye yoga and how he threw away his glasses improved his eyesight using eye exercises [1:02:48]
- Steve talks about tongue exercises (and how these have improved his teeth, gums, and digestion) [1:07:05]
- If Steve only had 5 minutes to do his morning routine, what would it consist of? [1:09:02]
- How does Steve decide which ideas and concepts to incorporate into his health and fitness routines (and which is the most important one)? [1:10:21]
- Steve and I talk about how to take good care of your skin (and Steve talks about his personal skin care routine) [1:13:08]
- How to stop snoring and how to breathe better in general [1:19:21]
- Steve on the criticism of the Buteyko Method [1:27:35]
- Does Steve maintain the same perspective on Electro-Magnetic Fields (EMFs) as he used to? [1:32:10]
- Steve talks about Vilhjalmur Stefansson (the very first low-carb researcher), the zero-carb diet, and his current approach to diet and nutrition [1:35:00]
- How to really know if your diet is working for you [1:40:16]
- Steve and I talk about getting effortlessly shredded by eating an all-meat diet, practicing intermittent fasting, and eating just one or two meals a day [1:44:39]
- What has Steve found to be the most effective way to improve his ability to do pull-ups with strict form and without experiencing issues with strain, and do reps really matter? [1:55:49]
- On reps never having been standardized and Time-Under-Load (TUL) [2:04:07]
- Steve talks about why he doesn’t track TUL and how he views and approaches training [2:05:40]
- Steve talks about the Forearm Forklift Lifting Straps [2:09:36]
- Why does Steve think that a lot of HIT trainers are out shape? [2:13:25]
- What advice does Steve have for night-shift workers regarding sleep, and what are Steve’s rules for improving your sleep quality in general? [2:16:17]
- How can you deal with elbow tendonitis (and tendonitis in general)? [2:19:14]
- What does a typical day for Steve look like, and what does he do for fun? [2:22:30]
- Is Steve open to doing a seminar in Ireland? [2:26:02]
- What has Steve changed his mind about with regard to diet and exercise in recent memory? [2:29:08]
Selected Links from the Episode
- Body By Science by Doug McGuff and John Little (Amazon US / Amazon UK)
- Gracie Jiu-Jitsu Academy | Gracie Combatives
- MMA fighter kills powerlifting champion in brutal street fight in Russia (Video)
- Marple Gracie Jiu Jitsu
- Systema (Russian Martial Art)
- London Real | The Hotel Workout with London Real and Steve Maxwell (Video)
- Qigong
- Daoism
- Tai Chi
- Aikido
- Super Slow
- Kettlebell
- Yin Yoga
- YMCA
- Placebo Response (Placebo Effect)
- Heart Rate Variability Training (HRV)
- Central Nervous System (CNS) | CNS Training
- Instant Heart Rate ( Download from iTunes | Download from Google Play )
- CNS Tap Test ( Download from iTunes | Download from Google Play )
- Ephedrine
- Ma Huang (Ephedra)
- Monster Energy | Website
- Rockstar | Website
- Fitbit | Website ( Amazon US / Amazon UK )
- Glycerin Suppository
- Fleet ( Glycerin Suppository – Amazon US / Amazon UK )
- Brain Sync | Meditate.Me with Kelly Howell ( Download from iTunes | Download from Google Play )
- Bose QuietComfort 35 (Series II) Noise Cancelling Wireless Headphones ( Amazon US / Amazon UK )
- Sleep Soundly Melatonin Melts ( Amazon US / Amazon UK )
- Circadian Clock
- Myopia
- Take Off Your Glasses And See by Jacob Liberman ( Amazon US / Amazon UK )
- The Bates Method (Eye exercises)
- Let Every Breath… The Secrets of the Russian Masters by Vladimir Vasiliev ( Amazon US / Amazon UK )
- Neti | Neti Pot ( Amazon US / Amazon UK )
- Swedish Dry Brush Skin Massage
- Dr. Bronner’s Organic Soap ( Amazon US / Amazon UK )
- Virgin Coconut Oil ( Amazon US / Amazon UK )
- Sesame Oil ( Amazon Us / Amazon UK )
- Olive Oil ( Amazon Us / Amazon UK )
- Buteyko Breathing Technique | Buteyko Clinic
- The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeown ( Amazon US / Amazon UK )
- Rolfing
- Septoplasty
- Rhinoplasty
- Breatheology by Stig Avall Severinsen ( Amazon US / Amazon UK )
- Pranayama (Yogic Breathing)
- Electromagnetic Field | EMF Health and Safety
- Pong iPhone Cases ( Amazon US )
- The Fat of the Land by Vilhjalmur Stefansson ( Amazon US / Amazon UK )
- Bellevue Hospital (Oldest Public Hospital in the United States)
- Blue Zone
- Icaria (Greek Island)
- Glycation Theory of Aging
- The Glycation Factor: How the Recommended Healthy Diet Maims and Kills by Dr. Gregory Ellis ( Amazon US / Amazon UK )
- Quinoa ( Amazon US / Amazon UK )
- Chia Seeds ( Amazon US / Amazon UK )
- Alan Aragon’s Research Review (Newsletter)
- The Fighter Pull-up (by Pavel Tsatsouline)
- Greasing the Groove (by Pavel Tsatsouline)
- The Pull-up Ladder (Method)
- Isometric Exercises
- Timed Static Contraction
- Forearm Forklift Lifting Straps ( Amazon US / Amazon UK )
- Uniqlo | Website
- Abbott’s Ice Cream & Dairy
- Ear plugs ( Amazon US / Amazon UK )
- Blackout Shades ( Amazon US / Amazon UK )
- Eye Mask ( Amazon US / Amazon UK )
- Parkour
- Nine Rules for Proper Food Combining by Dr. Herbert M. Shelton
People Mentioned
- John Little (Listen to my previous interviews with John here: Part 1, and Part 2)
- Relson Gracie
- Donald Trump
- Hélio Gracie
- Drew Baye (Listen to previous episodes with Drew here: Part 1, Part 2, Part 3, Part 4, and Part 5)
- Dr. Doug McGuff (Listen to previous episodes with Doug here: Part 1, Part 2, and Part 3)
- Bruce Lee
- Konstantin Pavlovich Buteyko
- Patrick McKeown | Website
- Stig Avall Severinsen | Website
- Rickson Gracie
- Royler Gracie
- Royce Gracie
- Vilhjalmur Stefansson
- Weston A. Price | Website
- Dr. Shawn Baker (Listen to previous episodes here: Part 1 and Part 2)
- Dr. Gregory Ellis
- Alan Aragon
- Ryan Hall (Listen to my previous interviews with Ryan here: Part 1, Part 2, Part 3, and Part 4)
- Pavel Tsatsouline | Website
- Stuart Smith
- Ken Hutchins
- Dr. Herbert M. Shelton
500 – What I’ve Learned After 11 Years of Interviewing World-Class HIT Experts and Fitness Entrepreneurs (Luke Carlson interviews Lawrence Neal)
499 – The Best HIT Protocol for Strength, Muscle Mass, and Hypertrophy (SuperSlow VS High-Volume HIT Debate with Dagoberto Vila and Dr. James Fisher)
498 – How to Fine-Tune Your HIT Workouts and Design A Great Client Experience (with Luke Carlson)
Wow, that was a long haul…..would’ve been a lot shorter if Steve had left out the mega levels of woo! (I’ll DM you on Instagram re those rather than befoul your comments section though). Steve is just perfect to listen to when he sticks to exercise but the other stuff is painful listening.
Other comments though: Lawrence, if you’re eating a potato every day you’re not doing “zero carb” this is why I have such a problem with this N=many thing, it’s totally uncontrolled.
When I was a teenager I did a martial art called Hapkido, there’s a class in Ennis I see online http://irelandhapkido.com/ it’s a very comprehensive art and a little out of the ordinary which is nice.
Oh, one thing that made me smile was, like Steve I am an enthusiastic eater of bones, get yourself a stock pot!
Also just watched the London Real hotel video. Seriously some of the most ridiculous stuff I’ve ever seen!
Great interview, Lawrence! I am picking up the book, The Oxygen Advantage, that Steve referenced. If anyone out there is intrigued by Steve’s comments on improving his eyesight, there is a website call endmyopia.org that explains it all and can show anyone how to improve eyesight and eventually eliminate dependence on eyeglasses.
Regarding the forearm forklift and Steve wanting to add more loops, it might be worth checking out the suspension trainer/isometric strap made by Sierra fitness equipment. From the website: heavy-duty 15 foot long one inch wide webbing with numbered loops along its entire length every 6 inches, you can set up the suspension system, adjust it, and perform whatever exercises you wish with maximum speed and efficiency. It might be a little bulky for Steve but what be what he is looking for. I have no affiliation. http://www.sierraexercise.com/suspension.html
Hey Lawerence here’s a pdf copy of Fat of The Land by Vilhjalmur Stefansson someone put online. I actually have a hard copy, it’s amazing book, it covers much more than just his own time with the Inuits, but since it’s rare, the actual books are expensive. So he and a former member of his team spent a whole year being examined by the doctors and all they did was thrive. And later, he went back to following it to his death ,and so did his wife.
As far as some of the other subjects Steve talks about, there’s a reason why he tends to be one of the most popular guests on any podcasts he’s on. Part of it a lot of people are envious about his lifestyle, but bottom line he gets results too. And this idea people have in Western countries that there should be a ” study” first is laughable, since they don’t take the time to think that there usually has to be some sort of financial gain for anybody to Fund a study in the first place. So you have people like Dr Baker and Steve saying, “Here are the results i get,why not try it your self”. Also while i don’t necessarily agree with everything Steve has to say either, the other big thing with him unlike a lot of people that are on the internet passing themselves off as exercise experts is he’s been in the trenches for years and years and gets actual results with all walks of life including high level athletes. Any way here’s that book for you https://lookaside.fbsbx.com/file/The-fat-of-the-land.pdf?token=AWz7pRxh35fxOfY1yN6aQiSWWFwvbVaYEqVwqzaWCpURe1C4WTO7tmIfzmCy6XR859ILRrOssWFhalr_CjW6FUjGMovjrzLSmqWNLGT1TC94_oX_pXzje6I5jRPPRbMya2RAU23E7o-7MqKsh62513hy3Fx_1D1gf8fE4-6y-6RUKw
“This idea people have in western countries is that there should be a “study” first is laughable”
The West, where all of modern medicine was developed, saved millions of lives and continues to advance with proven scientific techniques. You’ll notice that “ear yoga” for instance hasn’t cured all deafness in India if you don’t mind me putting up a little straw man for you to knock down. And the financial gain thing? Pharmaceutical/supplement/fitness/lifestyle companies could potentially make millions if they could prove some of these quack methods really worked. Here’s a quote from Ryan Hall from this very podcast series “In science we are not interested in subjective measurements, only objective ones”.