Weight Loss, Lifestyle, & ARX Fit with Jim Keen | Podcast #170

In this video, come and join Dr. Justin Marchegiani and Jim Keen as they both share some of their thoughts on living a healthy lifestyle. Jim Keen from ARX Fit used to be a trumpet player for more than 5 years. His lifestyle used to be sedentary and his circadian rhythm was not being followed. Here, the two health experts will give you some tips on how to live healthier, how to exercise better, and how to enjoy a healthier body.

Learn how Jim went from being overweight to being healthy and fit, find out more about his story, and pick up some valuable info which you can use to help you kickstart the health journey of your own!

Jim Keen of ARX Fit

In this episode, we cover:

02:47   Circadian Cycles and Sleep

09:37   Importance of Dinner-Bedtime Gap time

10:45   Adaptive Resistance Exercise (ARX)

15:27   ARX Can Never Be Excessive

19:13   ARX Alpha Versus ARX Omni





Dr. Justin Marchegiani: Hey, guys. It’s Dr. Justin Marchegiani here. Welcome back to Beyond Wellness Radio. We got Jim Keen in the house. JIm is a fellow Austin native. Just moved down here last year from Chicago. He’s part of the ARX scene. Again, I’ve seen Jim many times over at the Bulletproof conference over at Paleo. We got a connect here soon in Austin now that you’re in town. But, welcome to the show, Jim. how are you doing?

Jim Keen: Thank you very much for having me. I feel superlative. They can’t stop me now. Two cups of coffee deep, and uh— living the dream here in Austin.

Dr. Justin Marchegiani: That’s it, man. Well, you’re interesting because you work with kind of newer cutting edge technology with the ARX, which is cool. You kind of gotten some of these diet and lifestyle stuff down. You kind of intertwined the two. But, you also have a— a personal story. I know you were up to 270-280. And, look at you now. You— you’re all stealth. And not to mention the something that we said for that moustache, too.

Jim Keen: It’s not actually the same way. It’s just the moustache’s just so sonic.

Dr. Justin Marchegiani: [laughs] I love that.

Jim Keen: It’s an illusion.

Dr. Justin Marchegiani: Optical illusion. I love it, man. Very cool.

Jim Keen: [laughs]

Dr. Justin Marchegiani: Walk us through your story. How did you get to where you’re at?

Jim Keen: So, I was a trumpet player, my first career. I have a degree in trumpet performance, of all things. And for six years, I worked on broadway shows. When they go on their first national tours, uhm— I would play in the Pit orchestras for those tours. But, I was about 270-280. In college, I got really good at drinking, uh— which was fun. But then, I got super fat, so that was no fun. And then I had just three hours of work, everyday, at night, So, my hobby during the days became how do I get not fat. So, that led me down the big rabbit hole, with which we are all accustomed to, the Primal and Paleo side and also to the Lyle McDonald down on Aragon. Count him up, macro sort of side [crosstalk] mixed together. And then I became aware of the prototypes of what would eventually become ARX. And, eventually, it just  became too much. Couldn’t handle it. I said I’m getting off the road. I took some tour money. And I bought what was a previous generation of an— an ARX machine and I put it in my apartment in Chicago, a one-bedroom apartment. I— instead of a couch, I had this ARX Omni machine, uh— which is great. Bringing people over, nowhere to sit, but we had an Omni. So that was good. Uhm— but…

Dr. Justin Marchegiani: Nice. [crosstalk] Nice.

Jim Keen: …anyhow, one thing led to another and then I’ve come now to— to work for the company.

Dr. Justin Marchegiani: Great. So, kind of walk me through kind of how the diet and lifestyle component became added, ‘cause I’m always fascinated how people kind of arrive at optimal health. And some people take different journeys. I mean, you had access to this really awesome cutting edge kind of— we’ll talk more about it, kind of isokinetic technology that really kind of shortened your workouts and allows you to hit kind of your best bank for your buck there. But how did you incorporate the diet and lifestyle component? What did the integration look like?

Jim Keen: Well, the diet and lifestyle stuff, I— it was actually the reason— one of the big reasons for my career change uh— was when I became aware essentially of Circadian cycles and…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …sleep. And that was my first big “aha!” moment. It was like, I am messing up. I— The show ends at 10:30 every night, and I’m playing trumpet, bright blue blue lights and loud noises and, like, stress levels and your heart’s beating ‘cause it’s got to sound like cast album. You got to sound good all the time. And so, it’s a high stress thing at 10:30 at night. And uh— that dog ain’t gonna hunt. So that actually learning about all these type of stuff spurred my inspiration to get off the road and— and do this. And then, other than that, uh— just reading all the books we all know in love uh— and just learning the reasons behind like, plants and animals and uh— good clean water, and no blue light after dark, and all these. It all kind of come together. And then when I got off the road, I started actually putting it into practice ‘cause I didn’t know if it’ll work or not. I had read read about it. But then, you don’t know who’s blowing smoke and who’s just selling things. And— So I— Then I tried it on my own, and uh— some things didn’t work, but some things really worked. And then, in each area thereafter, I just became really enamored with those things that gave you a great return on investment. So, in food and in sleep, and uh— and in exercise, which is why I became aware of ARX and sort of joined that movement. Uh— It’s just like in this area, it gives you a great return on investment. So, let’s maximize that and really concentrate it.

Dr. Justin Marchegiani: Love it. So, kind of walk me through. Kind of— where was your diet before? Was it kind of a Standard American thing? And what was some of the first couple of shift that you cut? Grains out, did you just— you know, get more good proteins in, more vegetables versus other types of starch? What are that first diet shift look like? You mentioned the lifestyle shift, which is kind of a Circadian rhythm. I know Dr. Jack. You’re a big fan of him. We know the Circadian rhythm stuff. If you’re out of harmony with it, it can create Insulin resistance, just like eating too much carbs or grains can. [crosstalk] But walk me through that diet transition you made first.

Jim Keen: Well, uh— It was actually me bumping my head against the wall, about seven or eight times in a row, like Einstein’s definition of insanity. And I was just the— “Eat less” sort of idea, and I would count calories. And— So, we’ve all been there. Anybody who has uh— excess weight to get rid of has been there. So that’s where it started, and that didn’t work long-term. So, the first thing— I think this is back in 2008/2009— I’m not exactly sure when the book came up, but I— I read like Garry Taubes, and that was…

Dr. Justin Marchegiani: Oh, yes.

Jim Keen: …my first. It was like a good calories bad calories, and I…

Dr. Justin Marchegiani: Good calories.

Jim Keen: …thought, “Okay. That’s simple enough. I get that. I’m a smart guy. I can just sort of not eat carbs.” And it wasn’t really anything uh— about food quality that I was focusing on. I was just like a— the early days of carb counting, you know, like almost an Atkins style thing. Uhm— and so, that was the first thing. And that was successful. And a lot of people have initial success with that. And then, like a lot of people, your success sort of plateaus out. But to me, hanging out after that weight loss and plateauing, great success. Fantastic. Loving it. I— And so, that was the first sort of thing. And that then leads down the rabbit hole. And there’s lots of articles that are written about that, blog posts that are written about that. And uh— and so, I was absorbing all that information and then slowly took that same basis. And then, started adding in some things I was learning about food quality. Uh— so, it was that book, uh— Jonathan Bailor. Uh—

Dr. Justin Marchegiani: Yep.

Jim Keen: The Smarter Science of Slim…

Dr. Justin Marchegiani: The Calorie of Illusion—

Jim Keen: …and The Calorie Myth later.

Dr. Justin Marchegiani: Yup.

Jim Keen: Uhm— That was great background information; a lot of research there. Uh— and the most recently, along that same line is the Jason Fung type stuff, I’ve been given too, about [crosstalk] fasting.

Dr. Justin Marchegiani: About fasting. Uhmnn—

Jim Keen: Uhm— the metabolic uh— scenario that’s created in that context. So, I really like that, and that all ties in well. And then learning a lot of other stuff along the way.

Dr. Justin Marchegiani: Great. So, just curious. System on the clinical side here, just give a quick diet recall. What was your diet like? Just from a…

Jim Keen: Oh yeah.

Dr. Justin Marchegiani: …breakfast, lunch, and dinner perspective before. And then, just kind of walk me, where’s it right now?

Jim Keen: So, before, it was a— sort of a— my 270 days. It was sort of anything goes, [crosstalk] with the emphasis on that—

Dr. Justin Marchegiani: The seafood guy, right?

Jim Keen: Yeah.

Dr. Justin Marchegiani: The seafood—

Jim Keen: Yeah. It— Precisely, right. And uh— so I had no problem with fast food and deep-fried stuff, and I’ve just crushed that. And my— my torso was just this well-equipped cauldron of stomach acid that— that could handle pretty much anything. I was invincible. It was great. Uh— but I just get super fat instead. Uh— So [laughs]— So that was cool.

Dr. Justin Marchegiani: Love it.

Jim Keen: I had a lot of late night eating, especially when you go drinking. Got to have fourth meal, and then sometimes, fifth meal. Uh— so I just crushed that. I was really good at that. I— and so, these days, uh— I do more of a— like I mentioned before, Circadian approach of sort of a large breakfast, protein and fat, primarily. Uhm— and then, if I’m gonna do a workout later that day, maybe a little bit of carbohydrate. Uhm— and then, I have a meal right around 3:00 or 4:00 PM, on a day when I’m in control of my schedule. Uh— 3:00 or 4:00 PM, I’ll fire up another sort of smaller meal. Uhm— and I am sort of weird. I like to mix breakfast uh— for dinner. I don’t mind…

Dr. Justin Marchegiani: Love that.

Jim Keen: …having dinner foods at breakfast. I—

Dr. Justin Marchegiani: Love that.

Jim Keen: I have no problem having a burger or pork chops at breakfast.

Dr. Justin Marchegiani: Uhmn—

Jim Keen: I’m sort of weird that way. And I have no problem having, you know, six eggs and a bunch of veggies uh— in a bowl with— with some seasonings for dinner. Uh— and my girlfriend thinks it’s weird, and I regret nothing.

Dr. Justin Marchegiani: I love when I do bacon and eggs for dinner, just really mix these things up. It’s just awesome.

Jim Keen: So, it— yeah, makes the moustache thicker, too.

Dr. Justin Marchegiani: [laughs]

Jim Keen: More power.

Dr. Justin Marchegiani: I love it. [crosstalk] I like good [inaudible] of that.

Jim Keen: [inaudible] to that. Yeah. [laughs]

Dr. Justin Marchegiani: Very good. So, I’m just curious, like when it’s all said and done, like, what do your macros look like? And you may not have run it through like a Chronometer or MyFitnessPal, but any idea kind of where they sit, protein, fat and carbs?

Jim Keen: Sure. So, I do kind of a— a cycling thing, ‘cause my ARX workouts— I get…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …a whole week’s worth of workout in uh— just one day. So, typically, i’ll do one day a week of a very intense  ARX workout . And uh— so I usually have that to be my Carb Day. So, I’ll workout, fasted, and then, as far as macros, I might go 200 grams of carb, 140 of protein and the balance in fats. Uh— I don’t add extra to really hit uh— any macro goals these days—

Dr. Justin Marchegiani: And you don’t like— just like whole foods, like chicken thighs, like just real foods with real fat in it, right?

Jim Keen: Correct. Yeah.

Dr. Justin Marchegiani: Uhmn—

Jim Keen: And uh— and then, uh— normal days, I typically keep carbs by happenstance, around 50 grams uh— or fewer.

Dr. Justin Marchegiani: Uhhm— uhmn—

Jim Keen: Sometimes, it’s just sort of a steak and eggs. Like old-timey bodybuilder, we just like kind of eat steak and eggs, and Brussel sprouts and broccoli, and chew on some nails. And then, that’s it. Uh— It’s so— Sometimes, I won’t have any use for any sort of starches or fruits or anything like that, and I’ll go for five or 6 days like that. And then it’s time for the workout day, and I will uh— kind of skip breakfast and do the workout, fasted. Uh— tear up some muscle. Empty out the remainder, the glycogen. And then, carb up again that afternoon. Being careful to leave four or five hours between the last bite and your head hitting the pillow.

Dr. Justin Marchegiani: Yeah.

Jim Keen: ‘Cause I hate going to bed on a full stomach these days.

Dr. Justin Marchegiani: Okay.

Jim Keen: Uh— I like to— like to leave plenty of room there.

Dr. Justin Marchegiani: And do you feel like you sleep better when you up your carbs like that or do you feel like it doesn’t matter? You don’t notice any difference with diet changes and sleep.

Jim Keen: I feel like uh— it doesn’t make any difference, so long as I leave plenty of time in between dinner and bedtime. Uh— you’ll— you notice a heating up affect you. Burn through those carbs and you might start sweating a little bit more than normal. Uh— those nights, I sometimes wake up at 2:00 A.M. having covered to sheets and sweet, just ‘cause my body’s still revved up from that. Uhm— but, normally, yeah. I— I sleep pretty well, normally. I’ve put a lot of uh— thought and time and energy and money invested into my sleep thing. Like, I’ve got a Magnetic Sleep pad and a nice mattress…

Dr. Justin Marchegiani: Oh!

Jim Keen: …and I have a…

Dr. Justin Marchegiani: Nice.

Jim Keen: …blackout shades. And I keep my bedroom uh— you know, pitch-black and cool. And so— Away from— no electronics, and all that sort of stuff. So, uh— So, it would— it would take a lot to have me sleep best.

Dr. Justin Marchegiani: That’s great, man. Really cool. And then, just curious. So, you kind of get this diet stuff dialed in, anti-inflammatory, nutrient dense, low toxin kind of uh— Paleo template. And then, walk us through. How did you start incorporating the ARX? And then also, can give you just keep people— just a first— I— just a cursory overview of what the ARX is. And then, let’s dive in detail. What’s actually happening, scientifically, there.

Jim Keen: Yeah. So, ARX stands for Adaptive Resistance Exercise.

Dr. Justin Marchegiani: Yeah.

Jim Keen: And what ARX is— is a technology that we uh— invented, that we produced and that we shipped out and sell, that allows people to perform strength training— resistance training. So, it’s a tool for that purpose. And uh— I was uh— still am, a big fan of high-intensity training…

Dr. Justin Marchegiani: Yep.

Jim Keen: …which I heard about first from a guy named Ellington Darden, that has a book—

Dr. Justin Marchegiani: Aah.

Jim Keen: He has a lot of books, but one of them I got a hold of. Uh— 2007 was my first introduction to that. Very quickly, I became aware of a guy named Arthur Jones. And if you…

Dr. Justin Marchegiani: Uhmn—

Jim Keen: …remember that name, he’s the guy who invented the Nautilus…

Dr. Justin Marchegiani: Yep.

Jim Keen: …line of equipment and also founded MedX. Uh— and so, I read everything he’s ever written. Uh— that took a little while but I had a lot of free time. I was out on the road, just living in hotels. So, I had a lot of free time to read. I— and so, I became aware of the idea of brief and intense and infrequent exercise. The modern uh— iteration of this is Body by Science, the Doug McGuff and [crosstalk] John Little book.

Dr. Justin Marchegiani: Yup.

Jim Keen: Uh— And so, some of your listeners might be aware of Doug McGuff and Body by Science. And it sort of uhm— a revision of the high-intensity training principles. And uh— So, that was what I was trying to do. That’s the protocol. That’s the goal. I— And then I was just looking around for what’s the best tool for that purpose. And you could use a barbell to do it. You could use can use a dumbell. You can use a selectorized weight stack machine. Uh— But I became aware in 2009 of these uh— what would eventually become ARX machines. And they’re just another form of resistance, just like a weight is, but they’re a better tool for the job. And so, uhm— what it actually is, is a computer-controlled motor-driven form of resistance. What it allows you to do is uh— it provides what we call adaptive resistance. But essentially, it just means equal and opposite. However hard you push, that’s the resistance you receive in return. So, a weight is the same weight, up and down. It’s just using gravity. So, if you lift a hundred pounds, you have to lower a hundred pounds. But, the weird part is that, that means you’re underloaded for a lot of the time. And you might notice, lowering a thing is easier than lifting that thing.

Dr. Justin Marchegiani: Yes.

Jim Keen: And a lot of people say, “Well, it’s because gravity is helping you.” But, that’s not really the reason. The reason is, you have a far greater potential for producing force in the eccentric when your muscles are lengthening. And that happens when you lower a weight. So, for instance, you can control the descent of a far heavier weight than you could have lifted in the first place. And a lot of the research these days sights 40 percent as the number. You can lower 40 percent heavier than you can lift. Now, if you’re using a weight, I would agree, you can control a forty percent heavier weight on the way down than you could have lifted in the first place. But there’s a big difference between lowering a weight, and resisting and irresistible force. So, with an ARX machine it’s moving at a constant velocity. The motor is moving it. It’s man versus machine and you’re fighting the motor. And you’re intending to not move, and then it moves you, right? So, it elicits a far greater response from your muscles. But then, even on the pushing part, it resists you now. So first, you’re resisting it, then it’s resisting you. And at all times, the resistance is perfectly matched to your strength with the weight. Here’s your strength— you’re fresh starting strength. You need to select the weight that’s down here just so you can have multiple repetitions and have a set of exercise. So, after the first rep, now your strength is here. You’re a little fatigue. After the second rep, after the third rep, after the fourth rep— and you get all the way down until your strength is equal to the weight that you selected. But it took you like a minute or two to get there. So now, that’s the failure moment. That’s where you can’t move anymore,and that’s where your set is done. But what if you can have a weight that matches your strength right away, and then matches you each step on the way down. What if you had that failure intensity right from the very first rep and the whole way through. That’s perfectly match resistance. And it’s because of that, that it’s such a potent dose of the active ingredients in strength training: mechanical tension, muscle damage and metabolic stress. So you take those three things, you concentrate them, and you get a better bank for your buck.

Dr. Justin Marchegiani: Imagine it probably also decreases injuries as well, because the weight’s always within what you can handle. Your threshold versus— Your threshold drops 20 percent now; the weight 20 percent over. So, imagine you must see less injuries as well.Is that true?  

Jim Keen: Precisely, right. And the main two reasons uh— like you just mentioned, the first thing is it can never be excessive. So, we’d all experience being in the weight room, and the weight that you selected is all the sudden excessive. Maybe because you picked the wrong weight, but maybe because now you’re fatigued. So, that big heavyweight you chose for your fresh  strength is now being applied to your fatigue _____[15:26] So that’s the first thing. ARX can never be excessive. It’s only responding with you.

Dr. Justin Marchegiani: Yeah. [crosstalk] That’s nice.

Jim Keen: But the other things is that nothing’s gonna fall on you. Gravity acts on the user a hundred percent of the time, through gravity. So, as soon as you picked up a weight, you’ve just made a commitment to lower that weight. No matter what happens. So, you feel something weird in your shoulder, your hip, your knee. Well, good luck getting that thing back to the ground ‘cause it’s trying to get to the sun [inaudible]…

Dr. Justin Marchegiani: Right.

Jim Keen: …and you’re in the way. Uh— but ARX can only act in response to the user, so uh— it’s very safe for that reason. Nothing’s gonna fall on you. It can never act on you unless you first act on it. And if you stop pushing, the resistance drops to zero, instantly.

Dr. Justin Marchegiani: Well, the cool thing I like about it is the feedback of the— the new screen— uhm— feedback, where you can see your power [crosstalk] output. And that’s phenomenal because the cool thing about it is you can go back and you can look where you started the workout. Where you ended it. You can see how you progressing from previous workouts. And then, isn’t there like a threshold where when there’s a drop from your maximum output, 20 percent or 30 percent. What’s that threshold where ar— you’re done, you’ve hit that maximal threshold decline? What’s that at?

Jim Keen: That’s uh— will be called In-Road mode. And there was…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …an idea from Arthur Jones that it means fatigue.

Dr. Justin Marchegiani: Yeah.

Jim Keen: And, you can program it to end after a certain number of reps, after a certain amount of time, or— and this is for people who want to be really targeted about what is the minimum effective dose. You want to induce a very specific amount of fatigue and no more. So, what we uh— have is the In-Road mode that establishes a green work zone, and you could set it for any percentage you like. Let’s say, you set it for 50 percent. And what that means is whatever your maximum is and you look at the— the screen right in front of you— whatever your maximum is, there’s a green zone that is then established based off at that maximum. Uh— that represents 50 percent [inaudible].

Dr. Justin Marchegiani: ____[17:14]

Jim Keen: And then, each rep, you would attempt to get up into the green zone. So, as long as you get up into the green zone, you get  to do another rep. Congrats. [laughs] You do another one. Another one. When you encounter the repetition, where you can no longer get up into that green work zone. I as the trainer, I know. I’ve taken 50 percent of your strength away from you and your steak is done. We take you off the grill.

Dr. Justin Marchegiani: That it?

Jim Keen: And I press stop. And that’s it. ‘Cause you’re 5 percent fatigue. That’s all I want. Next movement. I am— So, that is like, “Whoah! Why eight reps? What if I need ten today? What if I only need 6 today? Or, how come two minutes? What— What if I only—” I mean, people are very dynamic. They’re not static with their recovery ability. So, if you’re having a bad day, it might be only four reps. And I’ve taken half of your strength, and you just don’t have it today. Why do any more? Why beat a dead horse? So, we can measure that, which is very cool. And the other thing you pointed out was uh— we have a couple of people on the team who were fans of Mario Kart, from back in the day.

Dr. Justin Marchegiani: Yep.

Jim Keen: And  so ghost car in Mario Kart is where you do a run and then you race yourself in the ghost car and how you did before. So, we thought, what if you could do that in your workout instead of just lifting per sets and reps? What if I could see as I was doing the workout. What if I could visually see what I did a week ago, or six months ago, or a year ago, and compete against that guy? That’s really cool. So we have the ability now to do that, where I can pull up any workout I’ve ever done, put that up on the board, and then fight against it, in real time. Just the whether I’m improving or not.

Dr. Justin Marchegiani: I love that. That’s so cool. Now, you guys kind of started that with like a fixed type of device to start. It was like uh— kind of a straight push, or a straight— you know, with the— with the arms…

Jim Keen: Uhmn—

Dr. Justin Marchegiani: …or with the legs, or a pull, correct? But then now you kind of moved your way to a cable so it’s a little bit more of an unstable environment. Can you talk about that transition and what’s on the horizon? I know, we interviewed Keith Norris last year, around May or so. And, you know, Keith is part of— one of— one of the founders behind ARX. So, anyone listening to this interview, take a look at Keith’s interview last year. But can you talk more about that transition, and where are you guys next?

Jim Keen: So, it started out with— and we still— the motor on this machine is still humming along from 2008. Uh— but it’s— Imagine a forklift laid on its back.

Dr. Justin Marchegiani: Yup.

Jim Keen: And the thing just goes back and forth. [laughs] and you put a plate on it to put your feet. You put some handles on it. So, with that, you can do a leg press, and you can do a chest press in a row.

Dr. Justin Marchegiani: A row.

Jim Keen: So, upper body push and pull, and legs. And that is, developed over the years, so ten years later, a bunch of R&D into what we call our Alpha, the ARX Alpha. And it’s the main sort of— when you think ARX, you think about the Alpha. It’s the maximum in efficiency. It’s a whole body workout in three moves, from the same chair. Uh— it’s for the masses. There’s zero learning curve. It’s kind of like uh— how people all drive automatics, typically, today.

Dr. Justin Marchegiani: Yeah.

Jim Keen: There’s some people who drive manuals, and that’s if you’re an enthusiast…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …if you’re a car guy, or if you want to have that versatility and control. But, most people— they just want everything done for them. Thanks.

Dr. Justin Marchegiani: Yeah.

Jim Keen: Like, what’s the easiest possible thing? We even train people to drive using automatics now. So, that’s what the Alpha is. It’s all your major skeletal muscles. All the medical benefits in strength training. Uh— and off you go. Great. Very quick workout. But then, we, of course, uh— ourselves, and through a lot of people who are athletes or enthusiasts, weekend warriors or people like that who want a little bit more novelty, and wanted a couple more bells and whistles and different angles of things, so then, we created the Omni. That was the second uh— of the two machines that we offer. And the Omni’s like the manual transmission.

Dr. Justin Marchegiani: Yeah.

Jim Keen: It’s a little bit more in versatility and control. There’s— a— anything you can do from a Cable Pulling Machine, you can do from the Omni. But it still has that motorized resistance, that is the real the real driving force behind the technology. So, uh— a Pulldown with any attachment —bles of chest press, a belt squat, a deadlift— Romanian deadlift, compound, row, biceps, triceps, shoulders. It’s— it’s got all that type of stuff. Uhm— but again, for my parents, and my grandparents, uh— it’s just Alpha all the way. It’s just sit down. Sit down, Ma. Push. Pull. Alright. Go live your life. See you next week. And then, week after week Ma gets stronger. Proveable uh— in the data. So, those are sort of the difference between the two that we have now.  

Dr. Justin Marchegiani: Mixed. So, one’s more of a cable type of environment. What’s happening next? Is— Can you share what the next evolution’s gonna look like?

Jim Keen: Well, at this point, we’re sort of the next evolution uh—

Dr. Justin Marchegiani: Is it more portable? I— I know you guys have a portable one that you give demos with. But is that where it’s moving, where it’s a little more portable?

Jim Keen: There’s uh— yeah. The demo unit is one thing. We’re sort of innovating new ways to have a smaller footprint…

Dr. Justin Marchegiani: Uhmn—

Jim Keen: …so, we don’t need to build a big crate ship one. Uh— and we could carry it in our cars to trade shows, and we can give it to people for that purpose, for home use. So, that’s on the horizon. But really, uh— essentially, we’re a  technology company now, ‘cause we’re having all these data. We have uh— over a 115 units out in the wild. So, we’re collecting all these data in the cloud and doing nothing with it, right now. And so, that’s our next thing. How are we gonna use just all of this data we’re accumulating? Uh— We don’t know. That’s a big blank spot. We’re also uh— We have, in Beta version, adashboard people can see their data from home. Obviously, we have to build an app for that same purpose. Have all the API calls, satellites linking in space, talking to each other, and you can start to integrate your ARX data with the rest of your uhm— you know Internet of Things quantified self data. Uhm— so that’s sort of where it heads at uh— where it heads at now. And then, integrating that into larger uh— corporations and employee wellness initiatives, or in the assisted living communities around the country, and having them compare notes and share data. And, what’s the best way to help that population? And so, uhm— there’s a— a bunch of different sort of avenues that way that we’re also uh— focused on.

Dr. Justin Marchegiani: Yeah. The cool thing I like about it is it’s an objective workout. You can see your performance. You can— you can see trends, and it’s fast, and you’re not gonna hurt yourself. That’s kind of the big benefit of it. And you’re always pushing. You’re always pushing but you don’t have to go to the rack and grab a bigger weight and throw it up, and hope you can get it down like you said. It’s this— You’re kind of being pushed in a zone where you’re not gonna hurt yourself.

Jim Keen: Yeah, and what you’re describing is just one of the what I call barriers to entry. And for a health practitioner, it’s sort of huge that everyone sort of knows we need to be strength training. But, we’re just not gonna spend— spend a time to go to the gym in three, four or five times a week. And we’re gonna look stupid. And we don’t know what routine to do. And there’s people grunting in there and loud noises. So, you know what, I’m gonna retreat to my elliptical or retreat to my uh— treadmill or my bike. But, we need to be strength training. If it were a pharmaceutical, it will be a billions of dollars per year industry. It’s per bone density and metabolic health, and tendon and ligament…

Dr. Justin Marchegiani: Oh, totally.

Jim Keen: …resilience and longevity, and on and on. This big scroll like long list of benefits. And so, for a practitioner, to put even like just the Alpha in a facility and uh— and you s— you read out that l— laundry list of benefits, and then you say, “I have a non-invasive outpatient procedure that I can now do. Takes about 10 minutes.” And you come in for it once per week, and you can get all those benefits and completely avoid the bone and muscle loss associated with aging. What do you say? Like, what sort of patient is gonna say no to that? That’s like, “Shut up and take my money.”

Dr. Justin Marchegiani: Yeah.

Jim Keen: I— And so, in that way, it’s providing strength training, real meaningful strength training to the masses who aren’t gonna do it otherwise. Democratizing strength training. It’s for the masses now. It’s just a better, easier to use tool uh— for that purpose.

Dr. Justin Marchegiani: Love it. So, let’s say someone— So, first off, how can someone get a hold of some of these devices? Where can they find who has them? And then, let’s say, they’re not quite there yet, or they don’t have something near them, what can people be doing at home outside of just conventional, you know, resistance training with compound movements or interval training? So, I’ll kind of give you that in two parts. Go ahead.

Jim Keen: Sure. So, the first part, uh— go to our Facebook page, facebook.com/arxfit, forward slash arxfit. Uh— you can just shoot us a message. Let us know where you are, and uh— we’ll uh— connect you with whomever is closest. Uh— and that’s probably the best way to figure out where one is near you. And uh— the other thing, that what to do if I don’t have an ARX near me? Or I don’t have a wherewithal to go use one, what do I do? Uhm— the first thing I would do is uh— go check out either the book, Body by Science.

Dr. Justin Marchegiani: Uhmn—

Jim Keen: Uh— you get an audiobook or regular book, whatever your flavor. Uhm— read that book as just a primer. If you know nothing about strength training or even if you have a little bit of a background, still, read that book as a good primer on…

Dr. Justin Marchegiani: Uhmn—

Jim Keen: …what to do and why. So, that’s the first thing. That’s great. And then, uhm— whatever routine you end up doing, based on what you learn in that book, I guess the important thing to realize is uh— a misconception that we fight with all the time is the idea that more is better. And people think that more is better because they imagined that the benefit, the good part happens during the workout, while they’re burning the calories, while they’re on the bike, while they’re doing the thing that’s when the good stuff is happening, and that’s just not true. The workout is the stimulus, and the adaptation that we want, the muscle development, the bones, tendons, ligaments, all that— that happens while we’re resting and recovering. So, when you go to the gym, just realize the good stuff isn’t happening in the gym, and so, more is not better. And basically, uh— for some more specifics, I would just recommend that each workout be a full body workout, just for return on investment purposes. And while it is, you can do six days a week and do the bro split. Mondays, chest, then Tuesdays…

Dr. Justin Marchegiani: Yeah.

Jim Keen: …biceps and back in Wednesdays.

Dr. Justin Marchegiani: Totally.

Jim Keen: You could do that but I— we’re talking about return on time investment, and less wear and tear on the joints. And I’d say, two times per week max. Uh— just go, like the workout should fit around your life, not the other way. So, uh— a full body routine that prioritizes multi joint movements. So, compound, multi joint movements, uh— like a leg press or a belt squat, or something similar for the lower body, uh— a horizontal push pull/pull and a vertical push/pull. That’s a good basic starter routine. Those five sort of things constitute a full body workout. And uh— my basic recommendation would be trying to again find the minimum necessary dose. The minimum effective dose uh— would be one set of each thing. And if you’re using free weights and you’re not being too hard-core about it, okay. Do a second set of each thing. That’s fine. Not gonna kill anyone. Uh— just do a couple of rounds of that. Select the weight that permits between eight and 12 repetitions. If you get to 12, make a note to increase the weight for next time. And then, slowly, you increase the weight. Increase the weight. Always keeping between that eight and 12 repetition range, and that will produce an amount of weight that’s not dangerous and hard to handle.

Dr. Justin Marchegiani: Yeah.

Jim Keen: And is not unmeaningful either. So, it’s a good sort of happy place. And even that, that’s like your 80-20. That will get you a lot of the [crosstalk] benefits in strength training. And once you have more competence, and once you’re convinced that it’s safe, then you’re into the groove of it after three or six months. Then you can branch out and do as you like. But that’s good to build a base. If you don’t have access to uh— an ARX machine.

Dr. Justin Marchegiani: And you like a longer contraction. So, like a seven-second kind of contraction. So, you’re really stimulating the lactic acid and the growth hormone. Is that correct?

Jim Keen: Yeah. I— [crosstalk] I’d say—

Dr. Justin Marchegiani: That longer contraction?

Jim Keen: Yes, so long as your eliminating momentum.

Dr. Justin Marchegiani: Totally…

Jim Keen: You’re in control…

Dr. Justin Marchegiani: …and

Jim Keen: …of the weight the whole time and there’s so—

Dr. Justin Marchegiani: And if someone’s used to using momentum at all, you don’t need nearly as a heavy of a weight. Because when you just take away all momentum, it’s amazing how much harder that weight becomes to push.

Jim Keen: Right. Precisely right. So, if the goal is to lift some weight, you’re gonna— yet the goal is external. I’m gonna do whatever I can to use momentum and lift this weight. But, you have to reverse your perspective. The goal is in your body, and we’re just using the weight as a tool. I don’t care how heavy the weight is. I care what’s happening in the body. So, to your point exactly. You can use far lower amounts of weight, which makes it safer, which is good uh— ‘cause weights are inherently dangerous. So, yeah. Less weight and really control it uh— ‘cause the goal is in here not extra.

Dr. Justin Marchegiani: Right. So, some kind of uh— a push or pull something in the— in the frontal plane here, where you’re pulling down straight, uh— a hip extension, a knee extension, uh— just things like that, that really hit all those different factors there. Is that true?

Jim Keen: Yeah. The most consolidated routine you could do and have like kind of your 80-20 effect would just be like a leg press, a chest press and a row. Even if you did those three things intensely and focused, uhm— I’d maybe call it— Yes, 70-30. It’s better than sitting at home. It’s— it’s great for longevity and all the rest. You can add two more upper body movements to that uh— to make it a little more rounded out. And then, if you wanted to expand that, then you could talk about some of the single joint things like leg extension or leg curl or uhm— typically, it’s young males, but uh-huh— people will just— yeah, do some biceps, do some triceps, rows— Don’t let bros skip biceps. So—

Dr. Justin Marchegiani: Exactly.

Jim Keen: …to be fired up

Dr. Justin Marchegiani: Exactly.

Jim Keen: Oh— Oh, it’s the guns every now and then. And uh— get your life together like that. And uh— but yeah. So that— so that’s what I would recommend. Have. Try to make each workout be uhm— worth your trip. Full body workout, focus. Be intense but safe.

Dr. Justin Marchegiani: Awesome, Jim. Is there anything else you want the listeners to know…

Jim Keen: What up—

Dr. Justin Marchegiani: …that you think is important?

Jim Keen: Yeah. I— I think the uh— the— the ARX— I’ve kind of explained what we’re doing and why we’re doing it, and uh— I—

Dr. Justin Marchegiani: Yup.

Jim Keen: Of course, all about that. I changed careers to be part of the ARX movement. [crosstalk] So—

Dr. Justin Marchegiani: Yeah.

Jim Keen: So, I’m into that. But as far as uh— a take away for your listeners- ‘cause I keep forgetting it myself, how important it is to prioritize sleep.

Dr. Justin Marchegiani: Mm—

Jim Keen: And no matter how much you learn about it, seemingly— at least this is me. Maybe I’m just slow. Uh— and no matter how much you learn about it, it tends to just eventually get neglected until you wake up one day, and you’re like, “Why am I eating 30 minutes before bed? And how come I’m going to bed at 11:30 after watching some movie, and how come I’m— uuh— I needed to go to bed earlier. I need to get the electronics out of the room. I need to make it pitch black in here. I need to not go out so often.” Or whatever you need to do, when you start sleeping really well, uh— everything is better. Your decision making is better. Your thinking is better. So— And you grow better from your ARX workouts. Uh— and your growth, your sleep— That’s where more is better. That’s where the good stuff happens. Whatever [crosstalk] change you want, your body is produced while you’re sleeping. So, get the hell to bed. It’s my— my main advice.

Dr. Justin Marchegiani: Make sense. So, we got growth hormone tapping out between 10:00 PM and  2:00 AM, so get in bed. The hours on the other side of midnight count for double, so keep that in the back of your mind. Maximize your hormone so you can grow outside your workout. Love it, Jim. Alright, man. Hey, appreciate it. arxfit.com. Checkout the Facebook page as well. And Jim, can people follow you anywhere?

Jim Keen: Uh— Well, my personal uh— Facebook page tends to get a little wild and willy. So you can follow me.

Dr. Justin Marchegiani: It does. [laughs]

Jim Keen: As you know.

Dr. Justin Marchegiani: I know.

Jim Keen: So, you could follow me. Uh— I’m the guy who does the ARX posts for Facebook. But…

Dr. Justin Marchegiani: Oh, yeah.

Jim Keen: …of course, family show language. And so, uh— you can follow me at ARX’s Facebook page. It’s probably the best way to get my takes on uh— on the latest and greatest in the health and wellness, and technology uh— field.

Dr. Justin Marchegiani: I love when you managed it, and you have people that have silly posts and you— you kind of comment [JIm laughs] on it, and then you took a screenshot of it. Oh, that is just—

Jim Keen: I— I am not immune uh— to messing with the trolls. Uh— I— I got to avoid boredom too, you know. I— I got to— I got to keep myself busy, so that’s always a fun time.

Dr. Justin Marchegiani: You should never feed the trolls. I love it, man. Very cool. Well, Jim, appreciate it.

Jim Keen: [laughs]

Dr. Justin Marchegiani: Jim Keen. Uhm— phenomenal. We’ll have the show notes up, and everything below. Any last link to send the listeners at all?

Jim Keen: Just arxfit.com. We have a bunch of videos and resources there. Check us out. Reach out via personal message of the Facebook page. It’ll be me answering that message. So, if you uh— have any questions for me, personally, just shoot  ARX Fit a message and I’ll get it. I— and then uh— yeah that’s— that’s probably best. I look forward to hearing from everybody.

Dr. Justin Marchegiani: And if you want to troll Jim, you’ve been warned. [laughs]

Jim Keen: [laughs]

Dr. Justin Marchegiani: Thank you for coming to the show, Jim. Really appreciate it. You take care.

Jim Keen: Right. Uh— thanks, Justin.

Dr. Justin Marchegiani: Bye.


Dr. Jack Kruse

Garry Taubes

“The Smarter Science of Slim” and “The Calorie Myth,” by Jonathan Bailor

Jason Fung

High Intensity training by Ellington Darden, PhD.

“The Nautilus Exercise Principles” by Arthur Jones, founder of MedX

“Body by Science” by Dr. Doug McGuff and John R. Little

The Ghost car in Mario Kart

Keith Norris’ May 2017 Interview in Just in Health


Keith Norris – Paleo FX, ARX Fit and Efficient Exercise – Podcast #137

Dr. Justin Marchegiani and Keith Norris dive into a discussion about Paleo movement that has evolved over the years and helped a lot of people improve their diet, fitness, finances and relationships. Be inspired by Keith Norris’ success as he shares about his daily routine that includes his diet, physical and mental activities. 

Learn about the  “ARX Fit” equipment and know about the exercises you can do with it, the benefits involved and the new cable version of it. 

Click on the podcast below to know more about ARX Fit and gym locations. 

Click here to get sign up for Paleo FX!

In this episode, we will cover:

01:20   Paleo FX Event

03:13   Evolution of Paleo FX

06:25   Intent of creating Paleo Movement

09:35   How to Incorporate the Paleo template to overall health status

11:09   How ARX Fit is done

14:14   Pre and Post Workout Nutrition

17:40   ARX Fit and Efficient Exercises






Dr. Justin Marchegiani: Hey there! It’s Dr. Justin Marchegiani. Welcome back to Beyond Wellness Radio. We are on a live Youtube Podcast here we have Keith Norris here from Paleo FX, ARX Fit, and Efficient Exercises Key. Welcome to the show man!

Keith Norris: Hey Justin! Glad to be here brother!

Dr. Justin Marchegiani: Yeah I didn’t really recognize you with your fashionable tool. Normally you have the efficient flat top going, aerodynamic as always. But now you’re getting a little fashionable for me.

Keith Norris: Uh You know I just started to grow it out and then a little five, six years or since I have a flat-top and I was like- “You know it’s time for a change” So, uh- I am going through that very very painful process of coming back to some kind of a normal hairstyle from a flat-top, which uh- you can imagine this a little bit different called. So, shout out to my hairstylist at Berg’s Barbershop, Michelle for having such patience and uh- easing me through this very trying process.

Dr. Justin Marchegiani: Love it man! Well you’re looking great! And, we’ve got a big event this week Paleo FX the biggest more like, Paleo Primal Event kind in the world. So, I still don’t want to be a speak writer I know you and Michelle, your wife put this whole thing together it’s a total labor of love that seems that all the effort you guys put in all year round just to make it happen. Anything you want to, you talk about regarding the event?

Keith Norris: Well yeah, first of all, you know it’s uh- it’s a team effort and our Paleo FX family, the team Paleo FX has grown immensely and we could not do anything near this without them and all their dedicated efforts. And I can tell you that on the last couple of weeks, they work hard year round but in the last couple of weeks, they have really been pushing it.

Dr. Justin Marchegiani: Love it!

Keith Norris: And uh- especially in these last couple of days, men they are working hard. So if you are at the show, make sure you go out and give them a big hug because they deserve it. The show would, there is no way it could go wrong without them.

Dr. Justin Marchegiani Love it! so very still. We have Rob Will, we got Chris Kresser, Mark Stesin’s gonna be there. A lot of big names in the Paleo Community dropping lots of college bums. I’m very, very excited! Excellent!

Are you gonna… Oh! From Modern too?

Keith Norris From Modern will be up there…. Oh yeah! the the Active V will be up there as well. Uh- Presenting though, I have this kind uh- I have this kind of uh- an Ick factor about presenting up my own show. So, this is totally everybody else’s platform, not mine. They’re deserving in the provider of platform for everybody else.

Dr. Justin Marchegiani That’s great and anyone listening, there are some live stream auctions too. So (if there is) anyone that can’t make it down to Austin here for the week, -you know the weather’s beautiful- We’ll going to put some links below here so you can access the live stream and still be able to connect even if you’re abroad.

Keith Norris: Yeah yeah. I mean, you know nothing beats being at the live show of a networking options and just you know, rubbing up with people, hire in people, talking with people face to face but if he can’t be here and you can’t enjoy the beautiful weather here in Austin, the awesome vibe here in Austin, then next fast thing is pull up the live stream then check it out from there because it will wack here up in site and come following you for sure

Dr. Justin Marchegiani: Totally! Okay, talking about how this event that kind of evolve over the last 5 or 6 years.  It was a very kind of small event but now, it’s just blowing up! Can you just kind of walk through the evolution of how these started? How you and Michelle kind of birth this baby and how it grew into what it is now?

Keith Norris: Yeah well you know in that show; we uh- the whole light here was formed uh- sitting on the airplane it’s a LAX. Uh- we’re wagging for takeoff after the initial ancestral health symposium that took place out in a LA. It was the UCLA that year and that was the first year they’ve done it. Uhm- we have a fantastic time; it was the first time many of us said met in person.

That was the first really big gathering of all these Paleo people in this brand new movement it was forming up. And uh- we’re not there to have a fantastic time but uh- you know that as they should be ancestral health society, it’s a very academic society and it’s an academic conference. And we thought you know, if there needs to be a little bit more of the rubber meets the roach, we definitely need the academics, no doubt.

We need that for sure to keep the movement alive but there needs to be a middle option there for people who understand that all of this, this whole movement is packed with science absolutely. But, uh- you know whether they’re doing their day-to-day lives, they would pull this off. And, so that was the underpinning of the show.

We put together something very quick, how we’d pulled it off, I still don’t know. Again, (it was a) dedicated effort from a lot of different people, not just Michelle and I. But uh- a lot of people would butt into the idea and we got Rob Wolf to sign up right off the bat to be the first speaker. We told him, “You know, we don’t even know what it is but we need a speaker”. We need a big name to come in and kind of pull this off and he said “Hey any chance uh- hanging out with you guys for a week in Austin that I’m in? I don’t know what you guys are trying to pull off or you know even if it won’t come about but yeah I’m in.” Sign me up!

So from that, we’re off and running. We had about 800 people, the first uh- event in 12 Vendors. 10 of which we just begged to come in and set up a table just to have some money there.

 And now, you know we take over the entire Palmer Events Center. We are even moving outside of the Palmer of this year for the first time just because the movement has grown so fast and so furious. A 150 plus vendors, sponsors, thousands of attendees now, over the 800 we had the first year; uh- over a hundred speakers Justin, himself being one of them.

 Networking opportunities, it is the largest Paleo show in the world right now and we are very proud of pulling that off. But I will tell you that it is only a reflection of the Paleo movement, as a whole. And you know if the Paleo movement is a whole, once it’s there we will never be pulling this off because we’re just a reflection of that.

 Dr. Justin Marchegiani: Totally! And there’s a functional medicine clinician myself that kind of a foundation of which I work from this Paleo template and to me what that means essentially, is eating essential foods that we have enough time to evolve or adapt to, so to speak. And then trying to trigger our body from a lifestyle perspective and a movement perspective that make sense from an evolutionary and perspective and then in general, choosing foods that are anti-inflammatory, a nutrient-dense and low toxin. Well, I know that Paleo words kind of a big buzz word and it’s being co-opted commercially. What does it mean to you like when you and Michelle were creating this thing, what was the intent in this Paleo movement for you guys?

 Keith Norris: Yes, so you know- we come and the basic mindset that we bring to this is nothing makes sense except by seeing through the lens of biology, right? The middle lens of evolution. So everything we do, whether its diet, movement, uhm- relationships, finances even, uhm- spirituality even. All of these things have to be seen through the lens of biology and the lens of evolution for to make sense and for to function for us and to the extent that we’ve removed ourselves from that to the extent, that we have put ourselves, in an environment that uhh- there’s a mismatch to that process and we find ourselves in trouble.

 So the intent is not to go back to the cave in a sphere, that’s not what anybody wants to do but the intent is how can we leverage the beautiful gifts of technology that we do have and do it in such a way that actually helps our geno instead of hinder. That’s the whole idea and again you can extend that to diet, uhm ah- fitness, and any aspect of your life you look at and if you look at it through that lens, things begin to make sense.

Dr. Justin Marchegiani Right. We don’t want to throw the baby out of the backward. We have some things maybe today that are better or grab on some of the old knowledge in the past that we marry for God and we are applying it today. Totally make sense.

Keith Norris: Absolutely! And you’ll see many bio-hacking companies out at Paleo FX, because they realize that. And the only reason these bio-hacking companies exist is people within the community are asking for it, right? So there’s a give and take. The market asks for it, the market will provide. And so again going back to the first year we have Paleo FX, was 12 vendors, our brand 50. So we’re growing so very fast. This movement is growing so very fast. It’s heartwarming and what’s really heartwarming for me is to see the success stories there. And not just, and not just Obviously, I am not just talking about the health and wellness, the stories, professors, and so many of those diabetics who would essentially come up with all medications to hundred and fifty pound weight loss just what striking up the diet. All these success stories but then we have all of these entrepreneurs who are now able to pursue their dream of being an entrepreneur; number 1- making good living; number 2- give back to society, which is even more so important; number 3- are actually doing something that they can feel good about and make money while doing this. So, that’s thrilling to us.

Dr. Justin Marchegiani: I love it! So in this Paleo movement, we have people that are grabbing this information and they are taking it and they are applying it to themselves and getting better and getting healthy which is great. And then we have clinicians like myself and you because you also have many gyms in the Austin area efficient exercise for a year. Imagine you have some technology which we will talk about in a bit on the exercise side but walk me through when your patient comes into your gym and how are you incorporating the Paleo template to their overall health status?

Keith Norris: Yes, so I tell people when they come in that they’re human body primarily was meant to move we were obligated movers and opportunistic eaters. And the first thing that they hear or spoke up is, “Oh! Opportunistic eaters, so that means I get to eat everything in front of me?” And I say “Yes”. Now, imagine yourself 200,000 years ago. Now, eat everything that was in front of you, that did take or kill you first or be poison you out after you ate it. Yes, you’re right. It’s just your choice were very limited and so that generally perks people a lot “Oh I get it! My choices were very limited then, and so yeah! I didn’t have all these packaged foods and all the carbohydrates. We’re trying carbohydrates we have access to, now the good is you pick with this within our society and there’s a lot of reasons for going to – why those things were you picked within this society? You know the fact remains that they are.

So now we have to put a check on that. We have to be smarter about our food choices and we can’t just rely on our drives to eat everything in front of our face because let’s face it; if we didn’t have that drive, you and I wouldn’t be here talking right now. Initially, we have to be cognizant of that now and apply again, new technologies, new learning to be able to navigate this environment that we find ourselves in them.

 Dr. Justin Marchegiani: Got it! I am curious too, how are you applying it in your life? Kind of gives me a day in a life. What I mean of, what is your food look like throughout the day and exercise too?

 Keith Norris:  Well, I can tell you today; I didn’t eat anything up until about 30 minutes ago. So, I got up about at 8:00, fasted. Uhm- I normally, I will go through occurrence of fasting. Intermittent fasting is just what I’ve found that works for me. Uhm- I can pull it off. Otherwise, my diet is uhm uh- I would say it is Cyclic Ketogenic. I would classify this at of course I am not following any hard fast rules. I do train quite a bit and I have to fuel the type of training I do is by nature, repeat power output. So I have to fuel that with adequate carbohydrates. But I only eat enough carbohydrate to fill that process. You know I go by a feel because; I’ve done this for so very, very long. I know ate how much and be when to taking carbohydrates. And my carbohydrate sources are generally orchid tubers. But I ‘m not a mean to having the periodic shifts in case so or whatever. I allow myself that. And I find that if I allow myself that, I might have end up not eating very much of it. It’s just a psychological trick of known yet. I can have it if I walk but as soon as I try to put the brakes on it and say absolutely not. I’m just insusceptible like anybody else be tell me not to that just get lodged in my brain that “oh that must be something I really want”. So I applied in some just very basic psychological tricks on people because they work. I mean they are trying through and they worked.

 Dr. Justin Marchegiani: When you get people healthy too, it’s kind of like if you drink a lot of alcohol right when you built up a tar and then you need to more drinks to get buzzed. It’s the same kind of thing when you feel really good and you’re used to having a really good eating plan then you go off on a little bit, you can really feel the difference and then sometimes what happens is the feeling of being in the zone and in the flow state is just better than the small little bit of artificial taste you get from some of that you do. So you kind of played it out.

 Keith Norris: That is so true. You know I am a big believer in giving a person one win. You know, whatever that win is, whether it’s walked your first mile, whether it’s losing your first pound, whether it’s going your first couple of hours without eating sugar; very easy basic steps. But one win, begets the next win, begets the next win and overtime before you know it now yet; you have strung together in an entire day read of having the added sugar or now you’ve strung together five days in a row read at the gym and now you are on a roll. Because just like you said, once you feel great you don’t ever want to go back.

 Dr. Justin Marchegiani Yeah that’s great too because you’ve been in this community in the lifting in the body building community for a long time and you’re a clinician as well, yet you practiced what you preached. So it’s really refreshing seeing you walking your talk which is great. Love to see that. Well, I’m just curious how are you dialigning your pre and post workout nutrition?

 Keith Norris: That’s a good question.

 Dr. Justin Marchegiani: How do you do creatine, brushing aminos, carb timing or protein timing?

 Keith Norris: Yeah I don’t worry so much about the timing of my food just because of the nature of my lifestyle is all over the map. I don’t work out at any set time every day- I don’t even. You know- there are some weeks where I will work out 7 days in that week. That’s just because, it’s available to me. It doesn’t mean the intensity is super high every workout, it just means that I am doing something every day.

On the flex, there are weeks like the last two weeks where I’ve been just incredibly busy up and out of town a few days. I’ve worked out maybe three times in this last two weeks. And apparently, it will I know, I won’t work out again until after Paleo FX. So there’s like, but I don’t beat myself up about it. That’s just the way it is. So I can float in and out of those scenarios, so very very easily. So to answer your question there – If I were to put a nice tidy bow on all of this, I would say “Do I work out frequently?’ Yes, as frequently as I can. But the key to it is since I weigh intensities with every workout, so I don’t blow myself up every time in the gym. I blow myself up you know maybe once or twice a week. And then the rest of those workouts are more moderate in nature, call it going 80%. I think that’s the big key to it. People would ask -Can I workout every day? Yes, you absolutely can, you just have to weigh the intensities and be smart enough then.

 To your question about pre and post workout, I do take a pre and post workout drink that has Creatine, the pre-workout that has a little bit of caffeine in it as well. I’m pretty much a coffee hand to you even though I’ve gone through occurrence in my life where I completely cut coffee out. A- just to see if I can do it B- to see if there is any off benefits to it. Right now, I am back in a coffee kick. On the out swing of that, if that’s your question, you know basic things like zinc, creatine or you know those types of supplements that I would take in on pre and post workout. I’m not to go anyway a vitamin pitcher but I’m a founding member if ID life which is a Nutritional Supplement company so I use their products but again I don’t have to go in that pitch it just happen that I really like their pre and post products.

Dr. Justin Marchegiani: That’s good and what’s the name of those products? We’ll put the links down below

Keith Norris: Yeah it’s ID Life and you can just look for the pre and post workout products. I can send you a link. https://4healthresults.com/idlife/ 

Dr. Justin Marchegiani: Yes, please send some the link we’ll put it underneath people could take it.

Keith Norris: The great products the creatine that we use on these products is creapure which means…

Dr. Justin Marchegiani: Is that an alkaline buffered?

 Keith Norris: I’m not sure. That, I don’t know. I do know that you can get away with taking much less of it so it’s not like the old school creatine monohydrate which was the final product you just had to load up on it. You had to take quite a bit and that could cause some gastric distress to some people. With the creapure, it’s about half the dose of the monohydrate.

 Dr. Justin Marchegiani: Yeah that’s probably alkaline then that’s the buffered. Totally make sense. Good, so we got dose that’s for your doing pre and post. And then walk me through your workout because you’re incorporating a technology called ARX Fit, correct?And this is not like an ISO Kinetic really?

 Keith Norris: It’s ISO Kinetic. Yeah, the easiest way to explain it is the ISO Kinetic for people who know this conditioning. For people who don’t know string thing conditioning if you could imagine doing the bench press- you know this old school bench press. Then, imagine that you have some E or Elves on either side, able to load or deload the weight on the barbell that perfectly matches your maximum force output and each of the positions of the range of motion both concentrically and eccentrically. That’s essentially what we are doing with the ARX Fit equipment. What does that mean? That translates into 1, 2 or 3 repetitions that utmost going all out and you’re spent. I mean you just can’t do anymore because you’re physically thatched to your maximum peripheral range of motion if you choose the use of the equipment that way. That’s not the only way to use your equipment. You can moderate your force output and get more repetitions out of it and there are advantages for doing it that way for sure because then you can also use it as a rehab tool, as well. So I’ve rehab people from ACL Surgery using that same equipment that I could go on immediately following that client and go just bounce to the wall.

 Dr. Justin Marchegiani: And you guys also incorporated a new cable version on the last few years. How’s that going?

 Keith Norris: It’s been going fantastic. In fact, that particular union is selling A because it’s cheaper or B because you can do more exercises on it so the cause per exercise ratio is more in line with what people wanting to spin. But yeah, it’s a fantastic tool as well. So we have a hard fix version and we have a cable version of that machine and we have another version that we are currently working on that’ll be coming down the pikes soon. Both of those by the way you will be able to see it in Paleo Fx we’ll have them on the floor. And in addition to the ARX fit equipment, we also work with real fittest score. We put on a, what you could consider a combine for the regular guy. We’ll just put it that way.

 It’s a series of 10 exercises. Then these 10 exercises are easy to perform technically but they are very telling on an athletic output you know the words like a vertical jump. Very easy to perform, everybody can vertical jump. Great athletes vertical jump very high. Not so good athletes don’t vertical jump very high but everybody can do a vertical jump. Everybody can do a frog jump, everybody the exercises that we have picked everybody can do. It’s just that the better athlete you are, the better you’d be able to do. And so that’s a fun competition that’s been a big hit every year.

And we do incorporate the ARX fit equipment net for the high force production staff from the leg press, and its breast press is what we have think on top for this round of combat. So that’s fun as well. People really really enjoy that. And you get to check your scores against everybody else that’s at the show but you also get to check your score that gives everybody else in the room that database which is huge. And another interesting side note is some of the exercises like the 40-yard dash for example; you can also compare yourself to the best in the NFL and see how you’re 40 stacks up against those guys which can be very humbling if we put it that way.

 Dr. Justin Marchegiani: Absolutely, very cool. And that’s we call real fit and how does that plug-in to ARX, does it? Or there’s just something parallel to that?

 Keith Norris: It’s just a date post, wall pumps, real fittest score which is very good friends and there’s some business alignment there we’re looking at rolling out these combines across the nations that’s one of my projects coming up its each with a work with date of pulling that off. So we’ll take that particular part of the show on the road. That could be fine. We’ll see what’s available…

 Dr. Justin Marchegiani: Very cool. Now I’ve done the ARX Fit handful of times it’s one thing I can tell you what you’ve said before like 3 reps and you are set. So the idea like you don’t have a lot of time it’s just a few minutes to be able to kinda get that into your routine which I like. 2 questions out of that though.

1- If people are in Austin how do they find an ARX Fit to be able to use it

2 – How do you incorporate it into your workout and/or your clients’ workout?

Keith Norris: Sure. So I use particular equipment a little bit different than a lot of people do so to answer your first question you can go on the ARX Fit site. It’s ARXFit.com. There is a search function on that site and it will show you the nearest ARX Fit to your town essentially.

We’ve only been in four scales production mode in sales mode for about the last year and a half or so. So there’s not that many out there but we are manufacturing and shipping just as fast as we can. That’s the first question. So second question, I utilize the equipment along with more old school barbell dumbbell exercises and bodyweight exercises as well. So I don’t just use the ARX Fit as a standalone device although you could. I tend to like to mix and match because I think there’s a lot of values in a let me read backup.

Most of the blowback you give from people who are purists in this string thing conditioning game would be they would tell you that you know if you stay on the machine too long you’ll get kind of locked in that particular range of motion and it’s not functional because it is a machine which to some extent, I agree. I mean we are multi planer, we move in many directions and so to incorporate more functional movements I do more functional movements.

I just happen that I have access to the ARX Fit equipment too so now in those fixed positions I can load my body way above and faster than I would with a barbell exercise. Now for instance last night, I can do deadlifts very effectively on the ARX Fit equipment it just so happens last night I wanted to do freeway dead lifts and then I did freeway diets, both. Both exercises I could have done on ARX Fit but early in the week, I had done similar movements on the ARX Fit right so I’m like “Okay now it’s time for a little bit more of functional movement pattern”

So I weighed and weaved the ARX Fit into the workout as well. Same thing I would do with my clients. My clients’ workouts were about a half hour in length. I don’t sneak in it is because that’s our good to way to train in this setup at efficient exercise. And our clients like it that way, our clients are mostly doctors, lawyers, professionals- people who are on a fixed timeline. That whenever I workout I don’t have any time constraint whatsoever generally. For sure, I am not locked in into a half hour. So I can pretty much do whatever I want in there. There are some workouts that it’s only ARX Fit, and there are some workouts where I don’t use ARX Fit at all.  It just kind of depends. Mostly it’s a mix and match.

Dr. Justin Marchegiani: So when you’re doing ARX Fit, you said like the goal of doing the freeway functional movements is you’ll going to be developing stabilizers and there’s lot more functional movement pattern. Multiplanner like you said. But with the ARX Fit you’re putting more of a goal of just putting a whole bunch of load on that joint and those muscles.

Keith Norris: Yes so if you look at this ability force continuum right? The less stable you are, the less force you’ll going to be produced, and that’s fine in many instances. I mean most sports are played in an unstable environment. Maybe it just takes a look at soccer and how much time you spent at one foot for instance- Running and kicking and you know. So it’s totally unstable environment. And you need to train quite a bit and in an unstable environment for that particular sport or just for life. Like there’s value in maximizing instances of maximizing force output in a very stable position. And so it’s just a play it. I talked people and clients there’s kind of like difference between being flexible like a martial artist or a yogi and being very tight like a sprinter.

So many people now realize how in-flexed ball sprinters are. There’s a reason for that. I mean they are meant to be springs not slinkies, right? So you look at the yoga practitioners, they are slinky. They’re not meant to be a spring. That’s not what they do. Most people need to be in between that continuum, somewhere, to be very healthy. So it’s the same idea. One of the biggest problems in fitness I think is that we tend to paint these ideas in an absolute; some black and white. And that’s generally, in the less year in a leg sprinter or in a less year I don’t know what you would call that in a league yogi. You need to be somewhere in a middle continuum to be very healthy. That’s what I strife for, for also in a mix of being a stable and very strong in a fixed plane as well.

Dr. Justin Marchegiani: Totally make sense. And I’m just curious. How are you incorporating it into your workout for like a bullet pattern just like walk me through your last workout for instance? What movements did you do? What were the movement patterns that look squat push-pull and how did you weave it in there? Can you walk us through that?

Keith Norris: Yes so my workouts are a little odd in the fact that let me back up one more step and so here’s another way I incorporate fitness in my life. I have positioned myself such that I don’t have a car. I don’t own a car first and in fact that Michelle owns a car so it’s odd for me to be a carless. I have positioned myself on purpose not to own a car. I have a lot of meetings to go to. I’ve got a lot of traveling to do but I do it all on bike. That’s a combination of bike, bus, walk you know these kinds of thing. And I did that purposely to myself because I was you know what I’m getting a little soft. I go out and my car is always on the driveway and that’s always my first option is that I have to go somewhere grab the keys and go off the walls. You know what that’s ridiculous. I need to pull myself in an atmosphere where I’m a little uncomfortable. I like being uncomfortable, I don’t like being soft. That’s a whole philosophical thing to lie in bed. I need a little discomfort in my life to keep me on my toes. So get rid of the car which worked really good when we live in central Austin. I mean that was a couple of miles of everything- right in the middle of everything where we have since moved in the last couple of months way south Austin, which is cool. It’s a beautiful area and I love it. But, now I’m in a position the closest I am to anything that I really need to get to as five miles. So that means on a good day, on a very light day, I’m riding between 10 and 15 miles. In most days it’s about 25. And I’m doing it on a fixed speed bike because; I want to of the end of a little bit discomfort. So it’s all on a fixed speed bike. If anybody knows anything about fixed speed bikes, it’s exactly as it sounds. You can’t coast. There’s no coasting involved. If the wheels are turning your legs are pumping. You either applying force or you’re braking.

Dr. Justin Marchegiani: That’s going to be tough on the summertime though when it’s a hundred and plus degrees out of here.

Keith Norris: Yes, it’s a commitment. I’ll just hop on it that way. It’s a commitment to do it. But it’s like anything else you ease into it. You know the weather changes, you acclimate to it. Something practices where you can go 60-95 in a day and vice versa. You just get used to it. I’m lucky enough to be involved in events and health and wellness and see if I show up in a meeting sweating then people are like “Oh that’s what he does” So that’s just about every day that I’m on a bike. So I’m giving that constant movement every day. So I have to incorporate that I have done that in my lifting steam too. So, for instance, you are asking about a typical workout. The workout I did before the last night’s workout was a push pull and drive on the ARX Fit machine. We often to have pulling of the ARX Fit machines that are at the Paleo FX Office this is another perk of the multiple businesses. I can actually have workout equipment in my Paleo FX office.

Dr. Justin Marchegiani: That’s crazy

Keith Norris: So 8 miles from my house to the office road. And that 8-mile did a push-pull drive. And what I mean by push-pull drive is one of the devices that we have on the ARX Fit is a horizontal device where I can do a leg press, I can do a chest press which winds up looking like a declined press or I can do a horizontal rope on the same machine, utilizing the same machine just takes me about a minute to reconfigure between the different exercises. I did four sets of three of each exercise just rotating through. So, leg press, chest press, row, rest, leg press, chest press, row, rest- 3 reps of each. Went through four rounds of that, did some more work and then I rode back up to 8 miles, which is not an easy 8 miles having done all that leg pressing. So that’s a typical day for me and I understand that I am so untypical that most people are not going to be able to do that. They don’t have the equipment, number 1. They haven’t lost their marbles like I have and their willing to bike to work. Number 2, they don’t have to copy me per se but it’s the mindset, right? So again, going back to the nothing in biology make sense except through that lens of evolution I consider myself an obligate mover and I have positioned myself such right. I got rid of the car, you’re not driving anywhere you don’t have to move. Return to obligate mover part to it and then I just spice it up with some leg or feet. That’s a typical day for me.

Dr. Justin Marchegiani: That’s enough for a faint of heart though so I give you mad props for the biking. One thing I’ve done similar not nearly as extreme but I got to stand at, so I got to stand up a day and also bought a treadmill in front of my desk so I’m walking about 10-13 miles a day which are you know still really good you don’t even know what’s happening coz I’m you see I have patients, I’m on the phone, I’m doing emails and its like whoa I got treadmill on and then I walk 12 or 13 miles.

Keith Norris: Nice, I tell people – I was just able to get rid of my car and that just how I did it. i totally get that most people are not able to do that. And by the way, I still have a car in the driveway if it’s pouring down rain or whatever, I will always do Uber. I like that I live in the Austin where every bus has a bike rack. So I’m very familiar with the bus routes and our bus system here has an app so I mean it’s easy. I mean that part of it is very easy if you just commit to do it. And I realize not everybody is going to do that. Not everybody wants but for me it’s that was important for me to pull off. And I’m glad I did it or some days I’m like… Someday it’s like seriously? This is going to be a 40-mile day.

But at the end of the day, I’m like that was great I did it cool. And also to the movement helps in mind, we all know that the more you move the more mind is alive. But it really has helped my creativity to just. The movement he has but also the fact that I can rely on that car being in the driveway. In other words, I have to look at my schedule in the morning and go “Okay first meeting at nine, 8miles away, that’s going to take 30minutes by bike riding” So I have to do all these little mini calculations in my mind that keeps me on my toes and I think there’s a lot to be said there.

And not to mention just being aware while you’re actually on the street in riding your bike because I can tell you there’s a big difference riding in the birds where I live right now, and when I get to downtown Austin that’s a big transition. It’s far as traffic keeping your head while sweating. So it’s all good.

Dr. Justin Marchegiani: There’s an article in business insight or lash. There were interview of top CEOs about their exercise and morning routine and such and the big thing a lot of these CEO’s talked about was the main reason why they are exercising not just for health and to look good naked essentially was really for the mental performance boost that they got from the movement because being a CEO you got to be on top of things mentally, emotionally, and the big reason exercise was there because it helped their mindset and their performance.

Keith Norris: And I tell you I’m a big proponent of meditation as well although it is very difficult for me to meditate the traditional sense. It’s tough for me to spend any time on a cushion meditating but I can get into that meditating state when I’m riding like that or when I’m lifting or some. So I call it movement meditation for myself as well. I can just kind of get into that space at least when I’m in the suburbs, I can’t do that when I’m downtown but the appropriate times, I can get into that space. It works for me.

Dr. Justin Marchegiani: How are you doing is in more like base on draft and just not thinking and just kind of responding to movement.

Keith Norris: If you’re into different aspects of Buddhism so you have the emptied mindset which it would be more of a tradition of Buddhism? And then you have more of the Zen concentration. It’s kind of the other extreme of that so there’s extreme concentration on the lending hand. There’s the empty mind idea on the other and then the middle of that is concentration which is the middle path or midway path or you call it Buddhism.

That’s generally what I’m doing. I’m contemplating different ideas not necessarily concentrating with an unbroken mind but I’m you can imagine I have explained it like you have a ring like these old velvet ring boxes, and you’re just kind of tumbling around in your fingers contemplating it and you’re looking for the latch and you’re just kind of rolling it around on your fingers that would be the metaphor for contemplation so whatever the idea might be I’m just contemplating. That’s it and that should I know that does make a whole lot of sense. To set it to go low to centers plus but that’s essentially what I’m doing. That really calms my mind it helps me think through some concepts that I may be struggling with trying to figure out and it’s super calming.

Dr. Justin Marchegiani: So you’re not trying to force the mind to be quiet you’re just letting whatever thoughts about business or the workout or whatever just kind of float through you, you’re not forcing it to stop or start you’re just allowing to kind of move past you

Keith Norris: Yeah if a particular thought hangs, in my mind I will contemplate it I will force it to hang there once my mind lets it go I did not let it go nor do I try to force it out. Nor do I try to capture it and concentrate on it these are kind of the different schools of thought under Buddhism. You know under the Zen you would have coins so to speak and you were a mantra and you were just steady you know that mantra and you won’t let go of it you just continue with the mantra, continue with the mantra, and continue with the mantra you never let it go, which is fine. There’s different path for different people that works for some people that doesn’t work for me. Nor just completely emptied mind really work for me and some instances it can generally it doesn’t. But what works for me is at no path.

Dr. Justin Marchegiani: Love it very cool. Is there anything else you’d like to say that people that are kind of finding you guys over at Paleo FX or just incorporating the paleo kind of template into their diet or just maybe incorporating some of the things you do at efficient exercise? Is there anything else that maybe we should just touch upon but for maybe those people that are newbie just making their fingers wet?

Keith Norris: I think what I would tell people who are new to this are you know paleo FX is for you too. but there’s a misconception out there that paleo FX conferences for those well steep of this whole concept and yes most of the people there are very well steep in this whole paleo template and paleo concept but there is so much value there for even the person who’s wondering “you know is this template for me?” can i pull this off. I mean the very nearest of the new can come there and get a lot out of it. there’s just so much there for the uninitiated to just come in to try it on seeing if fits and you know like I’m kind of like rob wolf in that respect where I say you know give it 30 days to kind of like the greasy used cars else thing give it 3o days. I guarantee it’s been a work for you. Like you know if u give it 30 days and it doesn’t work for you, then what have you lose? You haven’t lost anything.

Dr. Justin Marchegiani: Plus you guys did a great job at Paleo FX because you kind of label everything like you has your intro if you’re a beginner, you’re intermediate, then you kind of have your advance sections. So people can kind of you know kind of jump over the advance if they feeling a little risk here, they go back to beginner stuff to get work on their foundations so really set that up well. So, people can self-navigate if they show off or…

Keith Norris: And the expo floor too, I mean you can learn a lot on the expo floor there’s a bunch of vendors who are there. I will tell you this if we’ve bet our vendors severely if they are on our vendor floor they are on the up an up and they you can feel rest assured that you can buy products from these people or get information from these people and they know what they’re talking about. It’s an extensive vetting process we have to get on the vendor floor because we want to keep the quality high.

Dr. Justin Marchegiani: the products there are amazing I meant I’ve could bought products are meat and some of the Paleo treats that are u know they be more treaty but they still maybe unlike a healthy safe starch in there which is better than the junk food that’s out there. So many great vendors that I was like you don’t even know. I remember I was there last year there was a person for whole foods that was they’re searching people out and pulling these vendors out and getting into whole foods  so it’s really cool pretty cutting edge for sure

Keith Norris: yeah we do have buyers out there for the vendors who are interested and we do have bio-mental foods to be out there again this year. And they are looking for the next best thing. And again this all comes back to our most immediate form of democracy is how we spend our money. Right, so it is totally market basis. So people who like whole foods any of these people if they see there’s a market demand for it, they are going to fill it I mean that’s just capitalism 101. And let’s fill it with good products. I mean it’s between 60 years of going the other direction now the shift is starting to turn and we are going in the right direction you just need to keep the momentum going we’ve done that

Dr. Justin Marchegiani: Excellent. Last question for you, if you’re stuck on a dessert island  and you can only bring 1 nutrient  1 supplement  1 of whatever it is what would that be for you

Keith Norris: wow am i say something that might shock you I would probably take some form of plant medicine with me I would mean the mushroom or ayahuasca. I have so much insight from that it is indispensable in my life now. But along with that, I would also take a heavily loaded barbell. I have to have both sides or the ARX Fit machine…

Dr. Justin Marchegiani: So we got paleofx.com, paleofx.com, efficientexercise.com

 Dr. Justin Marchegiani: Are you still accepting a client or patients here in Austin to train? I’m not personally but just like the vendors on the vendor floor on Paleo FX. I have some of the best trainers in the nation working for me at efficient exercise and yeah so am I personally taking clients? No, but my trainers are. The highest form of pre is when I recommend my parents or kids go too absolutely.

Is anything we missed? Anything else you want to touch upon or any other links or URLS we missed?

Keith Norris: Come to Paleo FX men I just want to send that out there to anybody especially those of you who are already in Austin you are really come up there and check it out. Change your life for the better.

Dr. Justin Marchegiani: If we can’t, we have the live stream access to the right.

Keith Norris: Yup! We have the live stream access.

Dr. Justin Marchegiani: Yeah we will put links below guys for everyone.

Keith Norris: Absolutely and I would say, “Whatever it is that you believed in, invoke that way, with your dollars” That’s how we’re going to affect change in this marketplace.

Dr. Justin Marchegiani: Keep that. I appreciate that man great chat today.

Keith Norris: Thanks, Justin! Thanks for having me

Dr. Justin Marchegiani: You too, take care.

Keith Norris: Yup!






IDLife Review

The entire contents of this website are based upon the opinions of Dr. Justin Marchegiani unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Dr. Justin and his community. Dr. Justin encourages you to make your own health care decisions based upon your research and in partnership with a qualified healthcare professional. These statements have not been evaluated by the Food and Drug Administration. Dr. Marchegiani’s products are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using any products.