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Well, hello ladies and gents, 
Robert Sykes, Keto savage.com. 

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Today I've got special guest 
Mauro Stara on the line. 

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He is the founder and CEO of Six
Pack CEO. 

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He is a coach and we dive into 
all things coaching related. 

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We talk about nutrition, we talk
about macros, micros, we talk 

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about blood work, we talk about 
training modalities, talk about 

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all kinds of things. 
Talk about some of the the 

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common denominators we see in 
different client pools that we 

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work with. 
He talks about some of the 

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pitfalls, some of the the pros, 
the cons, the things that he's 

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found to work exceedingly well 
and things that have not worked 

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well amongst his client pool. 
And I thoroughly enjoy the 

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conversation. 
I always like bringing on other 

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coaches to the podcast, picking 
their brain, figuring out what 

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works, what doesn't work, and 
just finding common ground. 

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So thoroughly enjoy the 
conversation. 

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I've got no doubt that you will 
take something from this. 

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Stop further, delay, sit back, 
relax. 

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Enjoy the podcast with Mauro 
and we are live tomorrow. 

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How are you, brother? 
Very good. 

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Thank you. 
How about yourself, Robert? 

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I'm good, man. 
I'm excited to be chatting with 

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you. 
I always like talking with 

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coaches, other coaches kind of 
see what their, their 

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methodologies are, what their, 
you know, hiccups are what's 

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working for them, what's not 
working for them. 

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So you've been coaching people 
for for how long now? 

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I started in August 2015, so you
could say in two months it's 

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gonna be nine years. 
Very cool, man, Very cool. 

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And what got you into coaching 
to begin with? 

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Like, do you kind of fall into 
it by accident like a lot of 

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coaches do, or is that something
you knew you always wanted to 

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do? 
It was a mix. 

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So I, I started lifting at like 
17 and once I had my personal 

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transformation, I had people 
reach out like friends and you 

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know, they brought their brother
and sister. 

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I'm pretty sure you and many 
people were coaches know how 

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that works. 
And then that's kind of how it 

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took off the, the them asking me
for advice and training programs

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and nutrition programs or, you 
know, macros, whatever that was.

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And I was doing that on the side
for a very long time or for a 

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while and I was working in 
banking full time in 

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Switzerland. 
And as I had that on the side 

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and the banking and building out
another online business, I 

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pretty much put myself out in 
the process. 

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And as I fixed it and I saw the 
opportunity to work with man 

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just like me. 
And that's how we got a little 

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bit more centered into not just 
what I was doing, but who I was 

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helping. 
And here's where we are today. 

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I love it, man. 
I love it. 

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When you said that you had a 
transformation yourself at 17, 

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what did that consist of? 
Like were you overweight to 

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begin with or what did that look
like? 

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No, I was actually very, very 
skinny. 

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So spaghetti arms and super, 
super weak skinny. 

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Like on windy days, you know, 
you would feel it. 

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And I I put on a lot of weight. 
It wasn't all muscle. 

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Some of it was fat, but I just 
noticed, hey, I'm bigger, I get 

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respected more, people treat me 
differently, and overall I just 

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felt better by myself. 
And that's where I really saw 

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the power of you, your own 
physical transformation and how 

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it impacts your you, you, how it
impacts really how you perceive 

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yourself, but also how you are 
perceived in the world. 

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No, totally, man. 
It, it's funny 'cause when 

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people talk about 
transformations or, you know, 

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getting healthy, they're usually
referring to people that are 

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overweight, obese, that they 
need to lose a lot of weight in 

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order to get to healthy body 
fat. 

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But like, I'm, I'm the same as 
you, man. 

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I was 115 lbs when I started 
working out and I was super 

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self-conscious, just really 
scrawny, had no, no confidence 

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at all. 
Like my last two years of high 

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school, I literally never wore a
short sleeve shirt because I 

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didn't want anybody to see how 
scrawny my arms were. 

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Like it was kind of pathetic. 
So there's like a whole other 

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side of the equation there that 
most people don't even talk 

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about. 
Oh, absolutely. 

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And I think the the people are 
very skinny or even skinny fat. 

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They sometimes are underserved 
and get left behind in the sense

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of, well, everyone is so focused
on weight loss and that part, 

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that part of the equation that 
people who are skinny and 

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they're like, well, you're fine 
anyways. 

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Like, no, I'm also like, I'm on 
the other end of the spectrum 

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that's ignored and underserved 
where I also want to be, yeah, 

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I, I don't want to put on fat, 
but I, I want to put on size and

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get stronger. 
Totally, totally. 

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So you, you were doing that at 
17. 

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What, what was your like 
nutrition like when you were 

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trying to put on weight? 
Like were you just eating 

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everything inside or did you 
fall like a specific type of 

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nutritional format? 
Like how did that look? 

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Yeah, well, I I wish we had or I
had the the knowledge and the 

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scientific tools and research 
rules that we have today. 

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Like I saw on one of your other 
podcast you had Eric Helms on. 

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So with the stuff he put out the
the mass, excuse me, the mass, 

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how you call it the mass 
subscription that he and I think

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it's Trexler and two other guys,
I can't remember the name. 

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They have X of mine, DNA, blood 
work. 

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Like there's so much more. 
I wish I had that back then, but

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no, when I started out was just 
say eat a lot of protein and eat

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anything you can. 
Like even if you're not hungry, 

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eat, eat, eat and just stop your
face until you're full. 

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And that got me gaining really. 
Really. 

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Quick Yeah, yeah, it's 
interesting, man. 

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Like, I've, I've talked, I I 
love all of Eric's work. 

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He's he's brilliant, Very, very 
monumental in the natural 

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bodybuilding space for sure. 
But there's like just as there's

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so much information out there 
about how to lose weight, how to

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cut calories. 
As you said there, there's an 

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underserved market when it comes
to gaining weight and a lot of 

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people just simply don't eat 
enough. 

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Obviously you want to eat enough
of the right foods 'cause you're

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like your, your health depends 
on eating the right foods as 

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well. 
But so many people struggle with

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just simply not eating enough, 
having a down regulated 

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metabolism. 
And there is some truth to the 

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whole, you know, you have to 
almost force feed in an in an 

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instant, you know, to kind of up
regulate about pathways and to 

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kind of breakthrough that 
plateau to gain weight because 

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when you're 115 pounds, 120 lbs 
scrawny, like you just simply 

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have to eat more food. 
No, I, I, I agree. 

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It's and you know, I don't know 
if you felt the same, but for 

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me, I can't remember what weight
exactly was, but I think it was 

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like 1/1/18 1:20. 
So pretty similar to you. 

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And I felt better when I was, I 
think I once, once I first 

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arrived at like 151 sixty, even 
though my body composition was 

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an ideal, like just being 
heavier, filling out shirts, it 

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felt a lot better even though I 
had a little bit of fat versus 

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being that skinny. 
Yeah, there's, there's like a, a

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benefit to having a healthy 
amount of body fat. 

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And you know, as, as a 
bodybuilder for me, like 

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everybody glorifies being super,
super lean and there's 

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definitely a place for that. 
But like there's a, a yin Yang 

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to the equation. 
Like you have to have a period 

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where you're at a healthy body 
fat because there's so much 

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benefit to be had in that too. 
Like you don't want to be overly

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fat obviously, but there should 
not be a negative connotation 

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around gaining a healthy amount 
of body fat. 

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No, not at all. 
So I'm, I'm absolutely on the 

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same page with you. 
And I think, you know, speaking 

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like of Eric, without wanting to
deviate too much here, but he, I

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listened to a lot of his stuff 
when he talked about people who 

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came off prep, post prep and how
there's that fear because you 

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have that image that you're so 
shredded. 

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And that post prep time is 
mentally so battling for a lot 

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of people where they go, let's 
say from 6% body fat to 10, 

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which is still fantastic and 
they feel fat. 

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Mm hmm. 
Yeah, it's a psychological. 

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It's a psychological ordeal, 
man. 

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Like when you were lean and you 
put on body fat, you see your 

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composition changing you. 
You get so excited about seeing 

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the scale weight drop and the 
body fat fall off. 

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But then when the inverse 
happens, it's like you have to 

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totally switch your frame of 
thinking to embrace that and 

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view it as a positive as well 
when that time comes. 

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But it's interesting because the
same thing at one phase is 

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considered a negative and then 
now you have to re vamp your 

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thinking to embrace it as a 
positive. 

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And there's definitely like a a 
shift that has to occur 

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psychologically before it can 
healthfully happen 

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physiologically. 
But it's so important that it 

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does, in fact, happen. 
Absolutely agree, it's I would 

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say it's much much more mental 
than it is physical depending on

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someone's starting point. 
Like especially the the the more

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far off they are from their 
goal, the more it is mental than

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it is physical a lot of times. 
Yeah, no, I totally agree, 

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Totally agree. 
So talk to me a little bit about

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your coaching practice. 
So what? 

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What is the typical demographic 
of people you're working with? 

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Most people we work with are 
men, typically 3555. 

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They're they have anywhere from 
20 to 50 lbs to lose. 

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They're already like eating 
healthy, meaning making overall 

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better food choices. 
They're working out just often 

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overtraining. 
They work with trainers before, 

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So they had like a personal 
trainer at the gym, maybe a 

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nutritionist. 
Some of them even had like a 

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functional medicine doctor or 
practitioner and they, they saw 

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good results, but, and some of 
them even got down to that six 

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pack. 
That is like the number one 

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outcome that the man we work 
with come to us about. 

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But a lot of times they, they 
couldn't sustain it. 

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And it's because it was never, 
they never really had a system 

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or a way to integrate it into 
their future life. 

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So it's like, well, I can do 
this if I'm very aggressive with

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dieting and doing cardio every 
day. 

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But they were never really in a 
spot where they said, hey, this 

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is something I can sustain and I
look forward to enjoy doing for 

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the rest of my life. 
Gotcha. 

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So kind of like the the 
quintessential dad bod who 

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individual that was maybe 
athletic throughout high school,

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potentially even college. 
Then life happens to them, their

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career gets the best of them, 
they've got kids potentially now

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they're just busy and taking, 
you know, efforts towards 

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physical well-being aren't top 
of priority. 

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Let themselves go just a bit and
lose the the physical prowess 

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that they had when they were 
younger. 

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Absolutely yeah, this is spot 
on. 

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A lot of them are ex athletes, 
high achievers, go gatherers, 

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CEOs and they they many of them 
not all but many of them used to

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be in shape. 
So they know what it looks like 

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and what it feels like. 
But as they got older, as you 

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touched on business, family and 
just work life responsibilities 

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took over or put high demands on
their schedule. 

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What percentage of that 
demographic has stopped training

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altogether and they're basically
coming to you with the hopes of 

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starting that backup versus have
maintained some form of physical

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training, like via resistance 
training that entire time? 

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Like is there a, you know, one 
percentage higher than the 

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other? 
Are you asking from the guys we 

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work with or in general? 
Yeah, like the guys who y'all 

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work with are, are most of them,
Like have they gone a period of 

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time without any training 
whatsoever? 

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They maintained some level of 
physical activity via resistance

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training throughout that span. 
I would say it's 3030 thirty. 

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So 1/3 hasn't worked out in a 
very long time. 

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Let's say very long time. 6 plus
months to 12 months they haven't

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worked out, haven't lifted. 
The other third is regular. 

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Like this week they went once, 
then last week 02 weeks before 2

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times. 
I'd say like one day one, one 

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day a week, two days a week, one
day a week, two weeks off. 

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So they're like they have a gym 
membership, they go there or 

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they work out at home, but it's 
not like very consistent for 

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them to get the results they 
want. 

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And the other third is 
consistent. 

225
00:13:48,280 --> 00:13:52,040
And a lot of times with the guys
that are consistent, because 

226
00:13:52,040 --> 00:13:57,800
they're so high achievers and so
driven, they're over trained. 

227
00:13:57,800 --> 00:14:04,280
So they're in the gym 5-6 days a
week, brutal workouts, keto, 

228
00:14:04,320 --> 00:14:07,640
fasting, CrossFit. 
Like they're just beating their 

229
00:14:07,640 --> 00:14:09,600
body down and not recovering 
from it. 

230
00:14:10,120 --> 00:14:12,680
And you can just see it in the 
blood work. 

231
00:14:13,000 --> 00:14:16,480
Their testosterone is very low, 
cortisol is through the roof. 

232
00:14:16,480 --> 00:14:20,320
They're under eating 
carbohydrates and that will be 

233
00:14:20,320 --> 00:14:24,680
that loss through there. 
Of those 3 demographics, which 

234
00:14:24,680 --> 00:14:27,840
is generally the easier to get 
back on course? 

235
00:14:29,600 --> 00:14:33,400
Well, the last one, right, 
because that the, I mean, I 

236
00:14:33,400 --> 00:14:37,040
enjoy working with all of them, 
but for the last part, like the 

237
00:14:37,040 --> 00:14:40,920
guys that they're over training,
it's such an epiphany for them 

238
00:14:40,960 --> 00:14:42,720
when. 
And then sometimes there's a 

239
00:14:42,720 --> 00:14:46,960
fear when I say, hey, we're 
going to cut back and I can 

240
00:14:46,960 --> 00:14:50,080
share more why I believe that's 
necessary. 

241
00:14:50,080 --> 00:14:54,520
But we're going to cut back to 
like 3 workouts a week, maybe a 

242
00:14:54,520 --> 00:14:58,840
fourth one. 
And like you sure, like I'm 

243
00:14:58,840 --> 00:15:01,760
going to lose all my muscles and
all the progress. 

244
00:15:01,760 --> 00:15:05,320
No, like trust the process. 
Here's why it works. 

245
00:15:05,760 --> 00:15:09,840
And we'll go to three days a 
week and suddenly they feel 

246
00:15:09,840 --> 00:15:12,920
better, they recover better, 
they start setting new PRS 

247
00:15:12,920 --> 00:15:17,440
again. 
So the for those guys, the ROI 

248
00:15:17,440 --> 00:15:22,720
is the biggest because they know
exactly, OK, I'm saving 234 

249
00:15:22,720 --> 00:15:26,440
hours a week every single week 
and I'm getting better results 

250
00:15:26,720 --> 00:15:29,240
in terms of how I look, how I 
feel, how I perform. 

251
00:15:29,240 --> 00:15:35,880
So it's, it's a no brainer and 
an immediate ROI there were for 

252
00:15:35,880 --> 00:15:39,200
the others, the results 
obviously happen as well, but 

253
00:15:39,240 --> 00:15:43,160
they will take longer to see. 
And sometimes I think if you 

254
00:15:43,160 --> 00:15:47,480
haven't worked out five days a 
week and going down the tree and

255
00:15:47,480 --> 00:15:51,680
seeing better results, you don't
appreciate the three day a week 

256
00:15:51,720 --> 00:15:53,960
until you've seen the five or 
six day a week. 

257
00:15:54,240 --> 00:15:57,360
Yeah, no, totally. 
That makes total sense to me. 

258
00:15:57,360 --> 00:16:00,960
I feel like, you know, if you've
got object in motion, tend to 

259
00:16:00,960 --> 00:16:04,320
stay in motion philosophy here, 
like if you are putting forth 

260
00:16:04,320 --> 00:16:07,360
the effort on a consistent basis
and you care about it, you know,

261
00:16:07,360 --> 00:16:11,760
with a few tweaks you can 
capitalize on that effort pretty

262
00:16:11,760 --> 00:16:14,240
easily. 
Whereas if you don't have a 

263
00:16:14,240 --> 00:16:17,000
consistent routine in motion at 
all, like your body would be 

264
00:16:17,000 --> 00:16:19,520
very responsive to any new 
stimulus you provide it with, 

265
00:16:19,960 --> 00:16:23,320
like resistance training, but 
you just got to build that 

266
00:16:23,320 --> 00:16:26,880
habitual routine into place and 
that that oftentimes just takes 

267
00:16:26,880 --> 00:16:33,120
more mental work than not. 
Yeah, as as the saying goes, 

268
00:16:33,120 --> 00:16:36,360
it's easier to get someone from 
1:00 to 10:00 than from zero to 

269
00:16:36,360 --> 00:16:39,560
1. 
So someone that is already 

270
00:16:39,560 --> 00:16:42,400
working out, making some 
tweaking adjustments, as you 

271
00:16:42,400 --> 00:16:46,320
said, will be much more 
immediate than someone who 

272
00:16:46,320 --> 00:16:47,880
hasn't been working out. 
Well. 

273
00:16:48,240 --> 00:16:51,840
They have to learn, depending on
their level of skill set, they 

274
00:16:51,840 --> 00:16:55,960
have to learn a lot of new 
exercises and work on the mind 

275
00:16:55,960 --> 00:17:02,000
muscle connection, their form, 
the optimal recovery, and you 

276
00:17:02,000 --> 00:17:05,800
know, many other things there. 
Plus the whole habit of showing 

277
00:17:05,800 --> 00:17:10,319
up, like showing up regularly at
the gym versus the other guys 

278
00:17:10,319 --> 00:17:13,680
already showing up, like, hey, 
let's just switch the routine 

279
00:17:13,680 --> 00:17:17,160
that you're doing or adjust that
routine that you're doing and 

280
00:17:17,160 --> 00:17:19,240
watch what happens. 
Totally. 

281
00:17:19,760 --> 00:17:22,720
I, I want to pick your brain on 
the concept of overtraining 

282
00:17:22,720 --> 00:17:24,119
because I get asked this a lot 
as well. 

283
00:17:24,119 --> 00:17:29,680
And I'm of the opinion that it's
honestly relatively hard to 

284
00:17:29,680 --> 00:17:32,200
overtrain. 
Like it's not as easy as people.

285
00:17:32,480 --> 00:17:34,240
It's, it's pretty easy for 
people to undertrain. 

286
00:17:34,240 --> 00:17:36,520
Like you often times go to the 
gym and you don't see people 

287
00:17:36,520 --> 00:17:39,600
operating with enough intensity.
They're taking, you know, 10 

288
00:17:39,600 --> 00:17:41,960
minutes between sets, they're on
their phone between sets. 

289
00:17:41,960 --> 00:17:44,960
That's it's much easier to under
train than it is to over train. 

290
00:17:46,080 --> 00:17:49,720
However, in the context of 
people that are those type A 

291
00:17:49,760 --> 00:17:53,520
personalities, you know, really 
driven, very busy, have a 

292
00:17:53,520 --> 00:17:56,800
business, have family, whatever 
the case may be, they're often 

293
00:17:56,800 --> 00:18:00,480
times not eating enough food and
not sleeping enough. 

294
00:18:00,480 --> 00:18:04,080
And in that context, in that 
context, it can be much easier 

295
00:18:04,080 --> 00:18:06,680
to over train. 
But if someone is consuming 

296
00:18:06,680 --> 00:18:09,920
adequate nutrition and getting 
adequate rest, it's it's 

297
00:18:10,360 --> 00:18:14,680
relatively hard to over train if
those criteria are met. 

298
00:18:14,760 --> 00:18:16,840
The problem is most people 
aren't meeting that criteria. 

299
00:18:19,320 --> 00:18:21,360
Yeah, I agree with what you 
said. 

300
00:18:21,360 --> 00:18:26,800
Like we there's this study that 
was published a while ago. 

301
00:18:26,800 --> 00:18:30,240
I can't remember from where and 
from when I can look it up after

302
00:18:30,240 --> 00:18:36,040
the call, but they, these were 
elite athletes, a group of 

303
00:18:36,040 --> 00:18:41,160
trained men and they put them 
on, they, they were lifting five

304
00:18:41,160 --> 00:18:44,080
days a week. 
I can't remember what the 

305
00:18:44,080 --> 00:18:47,760
routine was. 
And they were in a deficit. 

306
00:18:48,120 --> 00:18:51,680
And they're pretty high volume, 
high intensity workouts. 

307
00:18:53,640 --> 00:18:58,200
And their testosterone dropped. 
I think it was 4550%. 

308
00:18:58,200 --> 00:19:03,720
I I have to look up the exact 
numbers, but those are guys in 

309
00:19:03,720 --> 00:19:11,920
their 20s with good recovery, no
kids, no stress from work, and 

310
00:19:11,920 --> 00:19:19,400
the only thing they do is train 
and eat and recover right where 

311
00:19:20,080 --> 00:19:25,400
you have a guy that's 4550, 
sleeps 5 hours a night, and 

312
00:19:25,400 --> 00:19:27,600
granted those five hours are not
great. 

313
00:19:28,160 --> 00:19:31,600
His testosterone is already 
lower, part of it from aging, 

314
00:19:31,600 --> 00:19:36,400
part of it from poor lifestyle 
choices over the last one to 

315
00:19:36,720 --> 00:19:42,200
maybe 3 decades. 
And you add on top of that that 

316
00:19:42,200 --> 00:19:45,760
his nutrition is not optimal. 
So pre workout, inter workout, 

317
00:19:45,760 --> 00:19:48,760
post workout, overall nutrition 
throughout the day, 

318
00:19:49,000 --> 00:19:54,160
micronutrient status. 
And what do most people do? 

319
00:19:54,160 --> 00:19:58,440
Like a lot of people are not a 
fan of tracking their food or 

320
00:19:58,440 --> 00:20:00,440
tracking calories and macros. 
So. 

321
00:20:00,840 --> 00:20:03,160
They will go. 
It's much easier for them to 

322
00:20:03,160 --> 00:20:06,440
think like oh keto good. 
I can eat protein and carbs. 

323
00:20:06,840 --> 00:20:08,720
I don't have to add protein and 
fats. 

324
00:20:08,720 --> 00:20:12,800
I don't have to eat carbs and 
count carbs so to say. 

325
00:20:12,800 --> 00:20:16,240
So it just makes it easier for 
them or fasting like OK cool, 

326
00:20:16,240 --> 00:20:20,040
I'm going to skip breakfast. 
So they do keto or fasting or a 

327
00:20:20,040 --> 00:20:24,200
mix of the two together and 
they're just not fueling their 

328
00:20:24,200 --> 00:20:30,720
body properly to the degree they
they should for the amount of 

329
00:20:30,720 --> 00:20:35,600
exercise or activity they do and
maybe even a different 

330
00:20:35,600 --> 00:20:38,080
nutritional model or diet that 
they follow. 

331
00:20:38,360 --> 00:20:43,160
And that's where they will be 
under recovered. 

332
00:20:43,240 --> 00:20:50,000
And as a consequence of that 
overtraining, plus as we touched

333
00:20:50,000 --> 00:20:53,920
on, most people want to lose 
weight. 

334
00:20:55,240 --> 00:20:59,160
If we look at the demographic in
the US, but also the guys that I

335
00:20:59,160 --> 00:21:03,080
work with, most people are not 
like you and IA 115 lbs to begin

336
00:21:03,080 --> 00:21:05,560
with, rather on the other side 
of the spectrum. 

337
00:21:05,960 --> 00:21:10,560
And what I found is when you 
earn a caloric deficit and 

338
00:21:10,560 --> 00:21:14,680
you're training even four days a
week, some, some guys do well 

339
00:21:14,680 --> 00:21:16,760
with that, but others not so 
well. 

340
00:21:17,320 --> 00:21:20,160
It just jacks up your appetite 
so hard. 

341
00:21:21,360 --> 00:21:26,080
So, yeah, so, so hard and so 
high that it's very, very easy 

342
00:21:26,080 --> 00:21:31,840
to then also agreed. 
And this will lead us to the 

343
00:21:31,840 --> 00:21:35,400
problem that you were moving in 
circles all the time and not 

344
00:21:35,400 --> 00:21:38,600
progressing. 
And So what a lot of high, high 

345
00:21:38,600 --> 00:21:41,680
achievers then do is they will 
train even more. 

346
00:21:42,080 --> 00:21:45,400
And so, OK, let me start doing 
card in the morning because I'm 

347
00:21:45,400 --> 00:21:48,200
not dropping that way. 
And they just add more and more 

348
00:21:48,200 --> 00:21:51,280
and more and more where they 
don't realize, hey, I'm not 

349
00:21:51,280 --> 00:21:54,000
recovering from these sessions 
there. 

350
00:21:55,560 --> 00:21:57,160
Yeah, no, I I totally agree, 
man. 

351
00:21:57,160 --> 00:22:00,760
I think I think a lot of people 
are under consuming nutrition 

352
00:22:00,760 --> 00:22:04,640
like that's honestly probably 
the majority of my client pool 

353
00:22:04,640 --> 00:22:07,120
like they have been chronically 
under fed. 

354
00:22:07,120 --> 00:22:11,480
You see this a lot in females as
well, but but men too they they 

355
00:22:11,480 --> 00:22:14,480
under eat, therefore their 
metabolisms down regulated. 

356
00:22:14,480 --> 00:22:17,280
Their performance in the gym 
starts to suffer or hasn't 

357
00:22:17,280 --> 00:22:19,880
suffered for a while. 
And then they don't really have 

358
00:22:19,880 --> 00:22:23,280
much caloric one way left to 
taper from because they've been 

359
00:22:23,280 --> 00:22:25,160
eating far too little for far 
too long. 

360
00:22:25,600 --> 00:22:28,600
And they honestly people just 
don't have any. 

361
00:22:28,920 --> 00:22:32,680
They don't have any truth to 
what their actual consumption 

362
00:22:32,680 --> 00:22:35,160
is. 
Like you touched on tracking 

363
00:22:35,160 --> 00:22:37,000
intake and a lot of people are 
hesitant to do that. 

364
00:22:37,000 --> 00:22:40,280
And I'm not suggesting people 
become a slave to tracking their

365
00:22:40,280 --> 00:22:43,840
food, but I think anybody would 
benefit from having periods of 

366
00:22:43,840 --> 00:22:47,600
time in which they do so they 
can just have that that tool at 

367
00:22:47,600 --> 00:22:50,360
their disposal. 
Because I mean, people easily 

368
00:22:50,360 --> 00:22:52,960
overeat assuming they're not 
eating as much as they are. 

369
00:22:52,960 --> 00:22:55,040
And the same is true in the 
opposite in the spectrum. 

370
00:22:55,040 --> 00:22:57,680
They easily under eat assuming 
they're eating more than they 

371
00:22:57,680 --> 00:22:59,760
are. 
And the only way to really know 

372
00:22:59,760 --> 00:23:02,800
with any degree of certainty is 
to actually track it for a time 

373
00:23:03,120 --> 00:23:06,360
and see how their body responds 
in at a given intake. 

374
00:23:08,080 --> 00:23:12,680
Absolutely, and the time people 
spend on toilet, they could just

375
00:23:12,680 --> 00:23:17,880
track their food there. 
Plus one really big value that 

376
00:23:17,880 --> 00:23:25,160
tracking gives us is once you 
track you, you see the direct 

377
00:23:25,160 --> 00:23:28,360
impact of that food. 
And if you track it before you 

378
00:23:28,360 --> 00:23:34,080
eat it, you insert future based 
logic, which means it will have 

379
00:23:34,080 --> 00:23:39,200
you reconsider if you want to 
spend so many calories for that 

380
00:23:39,200 --> 00:23:44,040
particular food where if you 
just eat it, you never know what

381
00:23:44,040 --> 00:23:48,320
was in there and what was the 
impact of that. 

382
00:23:48,320 --> 00:23:50,960
And the tracking just brings 
much more awareness. 

383
00:23:50,960 --> 00:23:55,800
And a lot of the guys in our 
program when they first started,

384
00:23:55,800 --> 00:23:58,560
they initially don't really 
enjoy doing it, but after a 

385
00:23:58,560 --> 00:24:01,000
while they say, man, thank you 
so much. 

386
00:24:01,000 --> 00:24:06,320
Like I'm, I'm so happy that I'm 
now seeing and I have the 

387
00:24:06,320 --> 00:24:12,920
awareness and I was massively 
overeating prior to that or 

388
00:24:12,920 --> 00:24:17,200
massively under eating on 
protein or carbs, whatever that 

389
00:24:17,200 --> 00:24:21,480
was. 
And now I see the impact that 

390
00:24:21,480 --> 00:24:24,240
was having on my body. 
Yeah, totally agree. 

391
00:24:24,240 --> 00:24:26,040
And I mean I'm sure you see this
a lot too. 

392
00:24:26,040 --> 00:24:29,000
I mean, I'm in the the keto, low
carb carnivore space. 

393
00:24:29,000 --> 00:24:31,240
So I'm an advocate for removing 
the carbohydrates. 

394
00:24:31,240 --> 00:24:35,280
But my frustration with a lot of
people in that space is that 

395
00:24:35,720 --> 00:24:41,160
they lean into this intuitive 
eating so much so that they 

396
00:24:41,560 --> 00:24:44,440
throw all caution to the wind 
with consumption entirely. 

397
00:24:44,440 --> 00:24:49,040
And they assume that you can 
consume proteins and fats at 

398
00:24:49,040 --> 00:24:52,400
libitum and never track it and 
you'll reach your desired body 

399
00:24:52,400 --> 00:24:55,800
composition effortlessly. 
And that may be some the the 

400
00:24:55,800 --> 00:24:58,720
case for some, but I mean, I can
assure you that people in the 

401
00:24:58,720 --> 00:25:02,400
low carb carnivore keto space 
can most definitely put on body 

402
00:25:02,400 --> 00:25:06,200
fat by eating no carbohydrates. 
And I think the only way to be 

403
00:25:06,200 --> 00:25:08,080
honest with oneself is to track 
that intake. 

404
00:25:08,080 --> 00:25:11,600
Like when I'm in a prep, I mean,
I'm, I'm eating the same foods 

405
00:25:11,600 --> 00:25:13,080
whether I'm in prep or out of 
prep. 

406
00:25:13,080 --> 00:25:15,880
I'm just simply manipulating the
quantities of those foods. 

407
00:25:17,120 --> 00:25:20,600
But I would not know that to the
degree that I do had I not 

408
00:25:20,600 --> 00:25:23,240
tracked that. 
And I think tracking proactively

409
00:25:23,240 --> 00:25:25,880
instead of reactively like you 
mentioned is also key because 

410
00:25:26,360 --> 00:25:29,960
people like, if they consume a 
meal and then retroactively try 

411
00:25:29,960 --> 00:25:33,440
to track it afterwards and 
they're, they're giving a poor 

412
00:25:33,440 --> 00:25:35,560
estimation at best. 
Like you, you ideally need to 

413
00:25:35,560 --> 00:25:39,040
weigh out that food so that you 
can actually know what the true 

414
00:25:39,040 --> 00:25:41,720
quantity is. 
And there's, there's always 

415
00:25:41,720 --> 00:25:43,560
going to be some variability 
there. 

416
00:25:43,560 --> 00:25:45,960
I mean, there's going to be some
fluctuations in fluid weight, 

417
00:25:45,960 --> 00:25:48,560
whether you're cooking it raw or
cooked or you know what the 

418
00:25:48,560 --> 00:25:51,040
package weight is. 
But if you're consistently 

419
00:25:51,040 --> 00:25:55,120
weighing it and measuring it and
tracking it the same way, those 

420
00:25:55,520 --> 00:25:58,520
those average out over time. 
And you can have a much clearer 

421
00:25:58,520 --> 00:26:02,680
picture as to what your intake 
is, what your body responds to 

422
00:26:02,680 --> 00:26:04,760
at a given intake, and then 
whether you need to titrate it 

423
00:26:04,760 --> 00:26:07,720
up or down, or distribute the 
macros differently based off of 

424
00:26:07,720 --> 00:26:14,080
how your body's responding. 
Yeah, that's been my key to 

425
00:26:14,080 --> 00:26:18,640
success as well. 
Like once you once you reach A 

426
00:26:18,640 --> 00:26:22,840
level of maintenance, then you 
can just up or down regulate. 

427
00:26:22,840 --> 00:26:26,640
So when I'm cutting, I don't 
need to track my food anymore. 

428
00:26:26,720 --> 00:26:30,320
Granted I don't do a contest 
prep like you so it's different,

429
00:26:30,320 --> 00:26:34,880
but when otherwise I would but I
don't need to track it. 

430
00:26:34,880 --> 00:26:40,640
I know OK if I do half of that 
bowl that I would have in the 

431
00:26:40,640 --> 00:26:44,720
morning, or if I have two eggs 
instead of four eggs, or if I 

432
00:26:44,720 --> 00:26:49,920
have one banana instead of 2 
bananas, or if I have a filet 

433
00:26:49,920 --> 00:26:56,760
mignon instead of or cereal 
instead of rib eye, then that 

434
00:26:56,760 --> 00:26:58,680
can put me in a deficit right 
away. 

435
00:26:58,680 --> 00:27:05,480
So because I've tracked for so 
long consistently, I've my brain

436
00:27:05,520 --> 00:27:11,040
scanned so many of those foods 
that they kind of eyeballs them 

437
00:27:11,040 --> 00:27:16,280
very quickly and sees where they
would fit in in my day based on 

438
00:27:16,280 --> 00:27:18,320
my goals. 
Totally. 

439
00:27:18,880 --> 00:27:21,200
What, what I'm always curious is
going to be highly 

440
00:27:21,200 --> 00:27:22,760
individualized. 
So nobody listening to this 

441
00:27:22,760 --> 00:27:25,320
should take it and try to apply 
it to themselves. 

442
00:27:25,320 --> 00:27:28,640
But like, out of curiosity for 
you and your stats, what, what 

443
00:27:28,640 --> 00:27:32,800
is your like general maintenance
caloric intake versus, you know,

444
00:27:32,800 --> 00:27:35,560
when you're trying to be in a 
building phase versus a cutting 

445
00:27:35,560 --> 00:27:36,720
phase? 
Like what does that look like 

446
00:27:36,720 --> 00:27:38,120
for you personally? 
And how do you kind of 

447
00:27:38,120 --> 00:27:45,360
distribute those macros? 
So maintenance again depends on 

448
00:27:45,360 --> 00:27:49,080
the level of activity I do. 
So right now I'm lifting four 

449
00:27:49,080 --> 00:27:54,800
days a week for around 45 
minutes and I walk around 8 to 

450
00:27:54,800 --> 00:27:58,400
10,000 steps a day and I'm 
currently maintaining surround 

451
00:27:59,360 --> 00:28:02,680
20 seven 2800 calories a day 
maintenance. 

452
00:28:03,360 --> 00:28:08,160
When I'm balking, I usually go 
up to 3000 sometimes again 

453
00:28:08,160 --> 00:28:13,600
depends on the activity. 
I do 3300 and when I'm cutting 

454
00:28:14,280 --> 00:28:19,040
it's going to be around 2 
thousand 2200 calories plus 

455
00:28:19,040 --> 00:28:25,560
minus deer, whether I want to go
aggressive or not and and 2000 

456
00:28:25,560 --> 00:28:29,160
will be already aggressive for 
me in terms of time. 

457
00:28:29,160 --> 00:28:35,640
My metabolism is very adaptive. 
I noticed when I overeat or I'm 

458
00:28:35,640 --> 00:28:39,960
balking, then I fidget a lot and
I start rocking my chair like 

459
00:28:39,960 --> 00:28:45,080
just on this call. 
I had like a big meal before and

460
00:28:45,080 --> 00:28:47,400
I'm, I'm just bouncing back and 
forth. 

461
00:28:47,400 --> 00:28:50,960
So my, my metabolism is very 
adaptive. 

462
00:28:50,960 --> 00:28:53,640
My tea tree is always very high 
naturally. 

463
00:28:54,400 --> 00:28:57,640
And that's like those are the 
calories. 

464
00:28:57,640 --> 00:29:05,760
As far as the macros go, I'm at 
again, it's not like 1:00 to 

465
00:29:05,760 --> 00:29:09,280
1:00 every single day and locked
in, but usually workout days I 

466
00:29:09,280 --> 00:29:12,120
like to go a little bit higher 
on carbs. 

467
00:29:13,000 --> 00:29:18,320
So I'm around 303 fifty carbs 
there depending. 

468
00:29:19,360 --> 00:29:23,800
Protein is going to be around 
14150. 

469
00:29:24,120 --> 00:29:26,720
I don't know. 
Well with very high protein I 

470
00:29:26,720 --> 00:29:29,960
just feel very bloated and my 
digestion is off. 

471
00:29:29,960 --> 00:29:37,080
So sticking to like Max 1 
preferably 08/09 grams of 

472
00:29:37,080 --> 00:29:43,680
protein per 1 LB of lean mass 
has been better for me than 1 LB

473
00:29:43,680 --> 00:29:47,360
or anything beyond where 
research doesn't really. 

474
00:29:47,480 --> 00:29:49,480
There's not really a lot of 
evidence for that. 

475
00:29:50,480 --> 00:29:54,200
They are less evidence depending
which studies you look at. 

476
00:29:54,720 --> 00:29:58,640
And then the rest are is going 
to be fats on lifting days. 

477
00:29:58,880 --> 00:30:02,200
We're not lifting days. 
I enjoy a keto breakfast. 

478
00:30:02,200 --> 00:30:05,680
So maybe a little bit of carbs, 
but I really enjoy the like a 

479
00:30:05,680 --> 00:30:09,360
keto breakfast. 
So steak and eggs with some ghee

480
00:30:09,360 --> 00:30:13,800
or coconut oil. 
And the reason why is it keeps 

481
00:30:13,800 --> 00:30:18,800
my brain very, yeah, my, my 
brain very stable. 

482
00:30:18,800 --> 00:30:22,440
I'm hyper focused for work and I
like to have like Tuesday, 

483
00:30:22,440 --> 00:30:27,400
Thursdays, very creative work, 
very hyper focused. 

484
00:30:27,400 --> 00:30:33,280
And the, the, the eggs also have
a lot of coline, which helps 

485
00:30:33,280 --> 00:30:37,680
with brain function and focus, 
especially if you have ADHD or 

486
00:30:37,920 --> 00:30:40,600
let's say, can't help. 
Don't want to make specific 

487
00:30:40,600 --> 00:30:43,880
claims here. 
And that's like a perfect 

488
00:30:43,880 --> 00:30:47,760
breakfast for me. 
Some much more higher fat on 

489
00:30:47,760 --> 00:30:52,840
those days for lunch as well. 
And then a little bit of carbs 

490
00:30:52,840 --> 00:30:55,680
later in the day on non lifting 
days because I do lift in the 

491
00:30:55,680 --> 00:31:00,760
morning. 
And so my my dinner will will be

492
00:31:00,760 --> 00:31:03,600
my fuel for those morning 
workouts a lot of time. 

493
00:31:04,040 --> 00:31:06,200
Yeah, I, I definitely agree with
you there. 

494
00:31:06,200 --> 00:31:09,440
I don't do the carbs obviously, 
but I think having the, the 

495
00:31:09,440 --> 00:31:12,640
prior night's meal basically 
fuel the next day's morning. 

496
00:31:12,640 --> 00:31:15,560
Workout is, is key. 
I used to try and slam a meal 

497
00:31:15,560 --> 00:31:18,320
before working out and I would 
always train in the morning, 

498
00:31:18,320 --> 00:31:20,520
which just didn't make sense. 
I prefer training fast and now, 

499
00:31:20,520 --> 00:31:23,480
but I'll have like a pretty 
hefty meal the night before. 

500
00:31:23,800 --> 00:31:26,600
And a lot of people are 
advocates for not eating much 

501
00:31:26,600 --> 00:31:28,680
prior, you know, several hours 
prior to bed. 

502
00:31:29,360 --> 00:31:32,280
But honestly man, like I feel 
like I sleep much better if I 

503
00:31:32,280 --> 00:31:35,320
have a relatively decent sized 
meal before, but especially if 

504
00:31:35,320 --> 00:31:37,960
there's quite a bit of fat in it
because it just puts me into 

505
00:31:37,960 --> 00:31:40,360
more of a parasympathetic state 
and I feel like my sleep quality

506
00:31:40,360 --> 00:31:45,400
is improved. 
Yeah, I've found for me, if I 

507
00:31:45,400 --> 00:31:48,360
stop eating around three to four
hours before bed, it's good. 

508
00:31:48,360 --> 00:31:50,640
If I eat too close, my heart 
rate is up. 

509
00:31:50,640 --> 00:31:55,280
And I don't feel that well, but 
if it's too far off, yes, I 

510
00:31:55,280 --> 00:31:57,680
agree. 
Typically also cortisol can be 

511
00:31:57,680 --> 00:32:01,720
higher and it will impact sleep 
quality there. 

512
00:32:01,760 --> 00:32:07,800
I I do feel the best when when I
have some eggs as well for 

513
00:32:07,800 --> 00:32:10,640
dinner. 
They they do really, really well

514
00:32:11,520 --> 00:32:17,400
for me for the coaline source. 
And that's, that's a lot of 

515
00:32:17,400 --> 00:32:21,560
times like I like to mix it with
a little bit of cheese sometimes

516
00:32:21,560 --> 00:32:25,080
if it's like a keto meal or very
low carb or sometimes with some 

517
00:32:25,080 --> 00:32:30,720
honey and cinnamon. 
And that's one of the go to 

518
00:32:30,720 --> 00:32:33,400
meals there for me as well. 
Yeah, you can't ever go wrong 

519
00:32:33,400 --> 00:32:35,120
with eggs, man. 
Like eggs are always my staple, 

520
00:32:35,120 --> 00:32:37,320
too. 
I've been doing this dish here 

521
00:32:37,320 --> 00:32:40,320
lately where I'll cook some lamb
chops in a cast iron skillet and

522
00:32:40,320 --> 00:32:42,920
I'll just crack like a dozen 
eggs in there with it as it's 

523
00:32:42,920 --> 00:32:45,080
getting seared. 
And then I'll just put a lid on 

524
00:32:45,080 --> 00:32:47,960
that cast iron and then the 
steam kind of finishes cooking 

525
00:32:47,960 --> 00:32:50,840
off those eggs. 
And it's, it's been perfect. 

526
00:32:50,840 --> 00:32:54,840
So super, super filling too. 
Like a lot of people, they'll, 

527
00:32:55,040 --> 00:32:56,560
you know, try and incorporate 
more eggs. 

528
00:32:56,560 --> 00:32:58,880
I, I certainly do when I'm in a 
prep, when I'm in a deficit. 

529
00:32:59,160 --> 00:33:02,880
And just simply the volume that 
you get from the eggs being 

530
00:33:02,880 --> 00:33:05,360
cooked and the expanding nature 
that eggs had. 

531
00:33:05,360 --> 00:33:07,240
Like I feel like that does 
wander from a society 

532
00:33:07,240 --> 00:33:12,080
standpoint. 
Yeah, it's very, very filling 

533
00:33:12,080 --> 00:33:14,760
food. 
A lot of micronutrients in 

534
00:33:14,760 --> 00:33:19,080
there. 
So one of my top three top four 

535
00:33:19,080 --> 00:33:22,400
foods in the diet for sure talk.
To me about the training man, 

536
00:33:22,400 --> 00:33:26,240
what are you doing with regards 
to structuring your exercise 

537
00:33:26,240 --> 00:33:27,800
program? 
So I know you're not trying to 

538
00:33:28,120 --> 00:33:30,880
overdo it with the training 
frequency, you know, 3-4 days a 

539
00:33:30,880 --> 00:33:35,480
week like you mentioned. 
Are you doing lower volume in 

540
00:33:35,480 --> 00:33:36,960
the actual training session as 
well? 

541
00:33:36,960 --> 00:33:40,040
So lower Rep counts, lower set 
numbers, just more intensity? 

542
00:33:40,040 --> 00:33:41,320
Or how do you try and structure 
that? 

543
00:33:42,960 --> 00:33:47,720
Yeah, I'm, I'm a really big fan 
of lower volume, higher 

544
00:33:47,720 --> 00:33:51,840
intensity. 
I just enjoyed more when I walk 

545
00:33:51,840 --> 00:33:55,320
out of the gym and I feel I've 
done something versus high 

546
00:33:55,320 --> 00:33:58,800
volume, low intensity where I 
know, hey, I could have done 

547
00:33:58,800 --> 00:34:03,480
more. 
So my, the way I have it right 

548
00:34:03,480 --> 00:34:07,320
now is I have two upper and two 
lower body days. 

549
00:34:08,199 --> 00:34:14,120
And the way I've structured it 
is I cycle them every six to 

550
00:34:14,120 --> 00:34:17,199
eight weeks and do 
specialization splits. 

551
00:34:17,199 --> 00:34:20,120
So full credit here to Lyle 
McDonald. 

552
00:34:20,360 --> 00:34:25,960
I don't know if you know him. 
And he, he brought that concept 

553
00:34:25,960 --> 00:34:29,880
to me a few years ago when I hit
a wall and he said, hey, you're 

554
00:34:29,880 --> 00:34:34,719
at the level where it will make 
sense to try specialization 

555
00:34:34,719 --> 00:34:38,159
splits. 
And I have never looked back 

556
00:34:38,159 --> 00:34:40,480
since then. 
So I picked a muscle group for 

557
00:34:40,480 --> 00:34:44,679
the upper body and one for the 
lower body and overload those 

558
00:34:44,679 --> 00:34:49,040
usually eight sets is my sweet 
spot is 7 to 8 sets for those 

559
00:34:49,639 --> 00:34:54,080
one to two reps shy to failure, 
sometimes all the way to failure

560
00:34:54,080 --> 00:34:58,480
and beyond that. 
So with my reps, drop sets, 

561
00:34:58,480 --> 00:35:03,840
rest, pause, single arm 
negatives, whatever intensity 

562
00:35:03,840 --> 00:35:07,360
technique I want to use here and
the other muscle groups, I put 

563
00:35:07,360 --> 00:35:12,200
them on maintenance. 
So 3:00 to 4:00, two to four 

564
00:35:13,040 --> 00:35:17,800
sets there. 
And after that, like after six 

565
00:35:17,800 --> 00:35:22,880
to eight weeks, I rotate it to 
the next muscle group that has a

566
00:35:22,880 --> 00:35:24,840
weakness. 
So I always look what's the 

567
00:35:24,840 --> 00:35:28,760
weakest chain and let me 
overload and train that part 

568
00:35:28,760 --> 00:35:30,520
there and then put the rest to 
maintain. 

569
00:35:30,520 --> 00:35:35,120
And so just the past 12 months 
I've been focusing a lot on back

570
00:35:35,160 --> 00:35:39,000
and shoulders together with 
quads because I've just 

571
00:35:39,000 --> 00:35:42,680
neglected those for too long. 
I've, you know, when I started 

572
00:35:42,680 --> 00:35:48,560
out, I, I was so focused on arms
and chest and I was training the

573
00:35:48,560 --> 00:35:50,760
host muscle groups a little bit 
too much. 

574
00:35:50,760 --> 00:35:55,040
But I've overlooked the, the 
shoulders and the back and I'm 

575
00:35:55,040 --> 00:35:59,640
just working on that. 
So a lot of mid back work, 

576
00:36:00,640 --> 00:36:05,000
traps, upper traps, mid traps, 
shoulders especially like rear 

577
00:36:05,000 --> 00:36:09,040
delts, lot of specialization 
work on that there. 

578
00:36:09,600 --> 00:36:14,240
I typically do a warm up set to 
two warm up sets. 

579
00:36:14,240 --> 00:36:17,760
So like leg press, I do 2 
squats. 

580
00:36:17,760 --> 00:36:21,320
If I do them, I, I don't do a 
lot of squats, but if I do them 

581
00:36:21,320 --> 00:36:27,520
as well to the others, typically
one warm up set and like 50% of 

582
00:36:27,520 --> 00:36:31,960
the initial weight at about 
11:50 reps. 

583
00:36:32,520 --> 00:36:39,320
And after that I, if it's a 
compound movement, I usually do 

584
00:36:39,320 --> 00:36:44,720
5 to 8, six to eight reps. 
And if it's an isolation 

585
00:36:44,720 --> 00:36:48,400
movement, I do anywhere from 
10:00 to 12:10 to 15. 

586
00:36:48,760 --> 00:36:52,160
But it's not black and white. 
There are certain muscle groups 

587
00:36:52,160 --> 00:36:57,720
that I just prefer to go higher 
in reps, like a leg press 

588
00:36:57,920 --> 00:37:02,240
because I had a hernia and it 
doesn't sit well or doesn't feel

589
00:37:02,240 --> 00:37:04,000
well when I go super heavy 
there. 

590
00:37:04,960 --> 00:37:09,400
And deadlifts, I don't like to 
go too heavy on those as well. 

591
00:37:09,680 --> 00:37:12,800
So it depends on the exercise, 
but generally that's like the 

592
00:37:12,800 --> 00:37:17,400
framework I use for myself. 
And you said when you're doing a

593
00:37:17,400 --> 00:37:20,360
specialization split and you 
have a target muscle group that 

594
00:37:20,360 --> 00:37:22,560
you're trying to bring up an 
overload, you're doing eight 

595
00:37:22,600 --> 00:37:26,840
sets per exercise session or per
week for that given muscle 

596
00:37:26,840 --> 00:37:34,480
group. 
No, that would be per per muscle

597
00:37:34,480 --> 00:37:34,920
group. 
Gotcha. 

598
00:37:35,560 --> 00:37:38,160
OK. 
So per sorry, per session, so 

599
00:37:38,360 --> 00:37:42,080
let's say train delts, it would 
be eight sets. 

600
00:37:42,080 --> 00:37:47,480
So it would be four sets of 
upright rows, 5 to 8 reps And 

601
00:37:48,040 --> 00:37:51,400
well, if I do lateral raises, 
it's typically very high reps I 

602
00:37:51,400 --> 00:37:55,120
found I respond better to those.
So like anywhere from 20 to 25 

603
00:37:55,120 --> 00:37:57,480
reps. 
And then the other day I do 

604
00:37:57,480 --> 00:38:02,840
lateral raises on the cable 
single arm and maybe another 

605
00:38:02,920 --> 00:38:08,880
four sets of upright rows. 
So it will be 16 sets a week 

606
00:38:08,880 --> 00:38:11,000
Max, typically a little bit 
lower. 

607
00:38:11,120 --> 00:38:14,520
Well, now the question I'm sure 
that comes is that still low 

608
00:38:14,520 --> 00:38:19,040
volume, probably not more 
moderate volume, but sorry. 

609
00:38:19,160 --> 00:38:22,320
Yeah, low, low volume, high 
intensity, more like moderate. 

610
00:38:22,760 --> 00:38:28,440
But some muscle groups I need to
pump up the volume more. 

611
00:38:28,440 --> 00:38:31,720
For others I can do less. 
Like for my chest I can do like 

612
00:38:32,320 --> 00:38:36,760
6 a week and I will still grow. 
Where for my doubts they need a 

613
00:38:36,760 --> 00:38:41,600
lot of work, a lot of volume 
till they start growing. 

614
00:38:41,880 --> 00:38:43,480
Yeah, that makes sense. 
Man. 

615
00:38:43,480 --> 00:38:46,120
I feel like this concept of junk
volume has gained a lot of 

616
00:38:46,120 --> 00:38:49,040
popularity. 
And like people, they'll, 

617
00:38:49,360 --> 00:38:54,400
they'll just do like an, an 
obnoxious amount of volume for a

618
00:38:54,440 --> 00:38:57,880
muscle group past the point at 
which it would respond well, 

619
00:38:57,880 --> 00:38:59,480
Especially if you're doing like 
a bro split. 

620
00:38:59,840 --> 00:39:02,160
In which case they're only 
targeting a muscle group like 

621
00:39:02,160 --> 00:39:06,160
maybe once a week and they 
should be doing, you know, 6 

622
00:39:06,360 --> 00:39:08,840
plus exercises for biceps, for 
instance. 

623
00:39:08,840 --> 00:39:11,000
But then they don't target that 
muscle group for another week. 

624
00:39:11,360 --> 00:39:13,320
And I used to do the same thing.
I'm guilty of that as well. 

625
00:39:13,320 --> 00:39:15,400
But I feel like if you're, 
especially if you're natural, 

626
00:39:15,400 --> 00:39:18,000
like you're, you reach a point 
of diminishing returns, in which

627
00:39:18,000 --> 00:39:20,480
case the muscle's just totally 
incompletely fatigued. 

628
00:39:20,760 --> 00:39:22,320
There's no more glycogen in 
that. 

629
00:39:22,320 --> 00:39:23,760
You're not getting a pump 
anymore. 

630
00:39:24,000 --> 00:39:28,040
You're not possibly, you know, 
pushing your capacity on that 

631
00:39:28,040 --> 00:39:30,880
from a weight standpoint. 
So it's better suited to just 

632
00:39:31,320 --> 00:39:35,080
drop that overall total volume 
and then pick the most effective

633
00:39:35,080 --> 00:39:40,080
of those 6 plus exercises and do
like two of them and actually 

634
00:39:40,080 --> 00:39:42,000
push the intensity envelope much
further. 

635
00:39:44,160 --> 00:39:46,440
Yeah, I, I agree. 
I think the Bros split has 

636
00:39:46,440 --> 00:39:51,480
gotten a little bit negative 
publicity over the years where 

637
00:39:51,480 --> 00:39:54,200
it's like everyone is so focused
on the frequency. 

638
00:39:54,200 --> 00:39:56,320
And yeah, the studies do show 
that. 

639
00:39:56,320 --> 00:39:59,440
But I, I still think there's, 
for some people, there's the 

640
00:39:59,440 --> 00:40:05,160
benefit of simplicity there. 
And I've, I've used the bro 

641
00:40:05,160 --> 00:40:09,800
split for three years and I've 
seen good progress with that as 

642
00:40:09,800 --> 00:40:12,280
well. 
And what I like is it gives you 

643
00:40:12,280 --> 00:40:15,520
the focus on just one thing and 
then moving on. 

644
00:40:16,240 --> 00:40:19,160
But I can obviously have it's it
downsides there. 

645
00:40:19,160 --> 00:40:26,640
And to, to your point with the 
the junk volume, I I agree, But 

646
00:40:26,640 --> 00:40:30,680
I think there always needs to be
a pre frame to that conversation

647
00:40:30,680 --> 00:40:34,040
because some people get into 
lifting and then they start 

648
00:40:34,040 --> 00:40:38,280
listening to people that say 
like, well, you don't need to do

649
00:40:38,280 --> 00:40:41,480
too much volume. 
And it always depends on the 

650
00:40:41,480 --> 00:40:44,120
person. 
And that's why customization is 

651
00:40:44,120 --> 00:40:48,040
so important because you you 
only get to the quality through 

652
00:40:48,040 --> 00:40:51,280
quantity. 
So initially, yeah, you can do 

653
00:40:51,280 --> 00:40:56,200
very low volume, but I think if 
you ramp it up a little bit, it 

654
00:40:56,200 --> 00:41:01,840
will just give you more practice
and more exposure to a lot of 

655
00:41:01,840 --> 00:41:04,640
particular exercises. 
And as you get better and better

656
00:41:04,640 --> 00:41:08,360
and better on those, your mind 
muscle connection with those is 

657
00:41:08,360 --> 00:41:11,080
going to be much at a much 
higher level. 

658
00:41:11,520 --> 00:41:17,680
And therefore, you're going to 
get better results because your,

659
00:41:17,960 --> 00:41:20,360
your, your movement patterns 
have improved as well with that 

660
00:41:20,360 --> 00:41:22,520
exercise. 
You know, hey, if I take this 

661
00:41:22,520 --> 00:41:26,720
angle with the lap, hold down, 
so feel it much more than with 

662
00:41:26,720 --> 00:41:28,840
this angle. 
And that can only come from 

663
00:41:29,360 --> 00:41:34,040
doing a lot of reps. 
So as you do more of those in 

664
00:41:34,040 --> 00:41:38,680
the beginning, you I think 
there's a lot of benefit from 

665
00:41:38,680 --> 00:41:41,400
it. 
Yeah, no, I totally, completely 

666
00:41:41,400 --> 00:41:44,120
agree with that sentiment. 
I feel like, I feel like people,

667
00:41:44,120 --> 00:41:46,440
especially as it pertains to 
training, this is also true in 

668
00:41:46,440 --> 00:41:48,200
nutrition. 
But when it comes to training, 

669
00:41:48,200 --> 00:41:50,560
there's so many different 
exercise programs, so many 

670
00:41:50,560 --> 00:41:53,560
different exercise machines, so 
many different ways to do 

671
00:41:53,560 --> 00:41:56,000
things. 
And people have tendency to 

672
00:41:56,000 --> 00:41:59,520
overanalyze the approach. 
They want to get it perfectly 

673
00:41:59,520 --> 00:42:01,440
dialed in and do what's best for
them. 

674
00:42:01,920 --> 00:42:04,640
And the truth of the matter is 
like if, especially if they're a

675
00:42:04,640 --> 00:42:07,680
new lifter, there's no way that 
they could possibly know what's 

676
00:42:07,680 --> 00:42:10,120
best for them at the end. 
So they just simply have to do a

677
00:42:10,120 --> 00:42:12,960
lots of different things and see
what resonates, see what works, 

678
00:42:12,960 --> 00:42:16,400
see what they recover from, see 
what you know lends itself to 

679
00:42:16,400 --> 00:42:19,960
the most increase in strength 
and composition. 

680
00:42:19,960 --> 00:42:23,240
And that just takes time. 
So like people just need to not 

681
00:42:23,240 --> 00:42:25,200
overthink things, just simply 
do. 

682
00:42:25,520 --> 00:42:27,960
And when you're new into 
training, like it's all going to

683
00:42:27,960 --> 00:42:30,600
be a new stimulus. 
So your body's going to respond 

684
00:42:30,600 --> 00:42:32,160
favorably to pretty much 
everything. 

685
00:42:32,160 --> 00:42:33,920
It's it's pretty hard to mess 
up. 

686
00:42:34,320 --> 00:42:36,160
Obviously if we're doing 
something stupid, then your 

687
00:42:36,160 --> 00:42:38,000
technique suffers, you're going 
to risk injury. 

688
00:42:38,000 --> 00:42:42,360
But apart from that, like you 
can pretty much see progress 

689
00:42:42,360 --> 00:42:46,120
with a pretty free reign over 
how you're structuring things in

690
00:42:46,120 --> 00:42:48,800
the beginning. 
And I just don't want people to 

691
00:42:48,800 --> 00:42:51,920
have this paralysis analysis 
fear that keeps them from doing 

692
00:42:51,920 --> 00:42:55,800
anything. 
Absolutely agree. 

693
00:42:55,920 --> 00:43:00,000
Yeah, the also the more variety 
you have, the more you know, 

694
00:43:00,000 --> 00:43:03,600
hey, this this is the exercise 
that I do really, really well 

695
00:43:03,600 --> 00:43:05,960
with and I want to have as a 
base. 

696
00:43:05,960 --> 00:43:11,080
And if we look right at the the 
people who have the best results

697
00:43:11,080 --> 00:43:14,280
and they're most consistent, 
they're not doing 50 different 

698
00:43:14,280 --> 00:43:16,520
exercises. 
They have a few key lifts that 

699
00:43:16,520 --> 00:43:19,960
they've mustered and practiced 
so many times and they know, 

700
00:43:19,960 --> 00:43:23,560
hey, the, the incline double 
press is better for me than the 

701
00:43:23,560 --> 00:43:27,720
machine or the, you know, the 
the Barber version. 

702
00:43:28,080 --> 00:43:29,520
And I'm going to stick with 
that. 

703
00:43:29,520 --> 00:43:31,760
And that's where I've seen the 
best Rd. 

704
00:43:31,760 --> 00:43:35,720
Not to say you can never change 
that, but I've I've just seen it

705
00:43:35,720 --> 00:43:40,480
times and times again where 
very, very experienced lifters, 

706
00:43:40,480 --> 00:43:43,280
10 plus years. 
They have those set of exercises

707
00:43:43,280 --> 00:43:47,880
that they've done so many times.
And again, that comes only from 

708
00:43:48,520 --> 00:43:53,760
putting in the wraps and not 
being too shy to do maybe a 

709
00:43:53,760 --> 00:43:56,120
little bit more. 
Especially initially, 100 

710
00:43:56,120 --> 00:43:58,960
percent, 100%. 
I know in looking at your 

711
00:43:58,960 --> 00:44:01,960
website, you put a pretty good 
emphasis on, you know, getting, 

712
00:44:01,960 --> 00:44:04,400
getting labs drawn, getting 
blood work dialed in. 

713
00:44:04,400 --> 00:44:06,000
Talk to me a little bit about 
that. 

714
00:44:06,000 --> 00:44:08,000
Like how does that look like for
the people you work with? 

715
00:44:08,000 --> 00:44:11,040
Are they coming to you and 
they're noticing that they've 

716
00:44:11,040 --> 00:44:13,840
got markers that are way out of 
whack and they're looking to 

717
00:44:13,840 --> 00:44:16,040
improve that? 
Or are they just noticing that 

718
00:44:16,040 --> 00:44:18,920
they're stuck and have plateaued
and then we turn to blood work 

719
00:44:18,920 --> 00:44:20,680
to try and get things more 
fine-tuned? 

720
00:44:22,840 --> 00:44:25,560
It depends. 
It's rare that someone sends me 

721
00:44:25,560 --> 00:44:28,520
their lab and say hey look at 
it, what is wrong. 

722
00:44:28,720 --> 00:44:31,760
I don't think we're at that 
level of sophistication yet. 

723
00:44:32,120 --> 00:44:36,520
We're usually if someone has 
labs, they go to the doctor and 

724
00:44:36,600 --> 00:44:39,240
or the doc orders labs when they
don't feel well. 

725
00:44:39,240 --> 00:44:44,720
But if we look at the last 3-4 
years, people are more 

726
00:44:44,720 --> 00:44:47,880
preventative in terms of their 
own health and they do get in 

727
00:44:47,880 --> 00:44:52,000
more regular, like regular blood
work, not in a reactive way in 

728
00:44:52,000 --> 00:44:54,600
the sense of hey, I'm sick, what
is going on? 

729
00:44:54,600 --> 00:44:57,320
Rather, hey, I'm fine. 
But let me look at my labs to 

730
00:44:57,320 --> 00:45:02,000
see what is going on here, where
I'm at and what can I optimize. 

731
00:45:02,320 --> 00:45:06,640
And we, we get in labs and 
obviously you, you and I know 

732
00:45:06,640 --> 00:45:08,800
that. 
And you, you don't need blood 

733
00:45:08,800 --> 00:45:11,120
work to see results. 
Like anyone who says, oh, 

734
00:45:11,120 --> 00:45:14,680
without blood work you will 
never see results for body 

735
00:45:14,680 --> 00:45:18,360
composition or body 
recomposition, that's just BS. 

736
00:45:18,360 --> 00:45:24,560
But I do believe that with blood
work as a foundation, we can 

737
00:45:24,600 --> 00:45:27,680
optimize those results and fine 
tune them and see, hey, what 

738
00:45:27,680 --> 00:45:30,160
would make most sense for that 
person. 

739
00:45:30,160 --> 00:45:35,680
And that's why we got in a panel
initially, we look at 95 

740
00:45:35,680 --> 00:45:39,960
biomarkers, organ function, 
vitamin status, hormones, and we

741
00:45:39,960 --> 00:45:41,760
see, hey, where's that person 
at? 

742
00:45:42,200 --> 00:45:46,680
And we can look at it from a 
macro level and not macros, but 

743
00:45:46,720 --> 00:45:50,800
macro level, big picture level 
in the sense of, OK, what 

744
00:45:50,800 --> 00:45:54,320
patterns do we have here? 
Do we have patterns of metabolic

745
00:45:55,320 --> 00:45:59,680
adaptation? 
So very low testosterone, very 

746
00:45:59,680 --> 00:46:05,200
high cortisol, low T3 thyroid 
hormone, insulin that may be 

747
00:46:05,200 --> 00:46:09,320
very low SHPG, very high. 
That's like classic pattern 

748
00:46:09,320 --> 00:46:11,120
there. 
There's some others. 

749
00:46:11,440 --> 00:46:15,880
Or do we have someone, let's say
with the fatty liver, not non 

750
00:46:15,880 --> 00:46:19,920
alcoholic fatty liver, where we 
can optimize their diet, let's 

751
00:46:19,920 --> 00:46:24,720
say adding more choline to their
diet to to reduce a little bit 

752
00:46:24,720 --> 00:46:27,240
of that liver fat there, that 
visceral pad. 

753
00:46:27,760 --> 00:46:31,200
So it gives us a big picture 
status there, but also the, the 

754
00:46:31,360 --> 00:46:35,760
on a micro level where we see 
each individual line like OK, 

755
00:46:35,760 --> 00:46:43,840
vitamin D39 out of 10 guys, very
low or a lot of guys also when 

756
00:46:43,840 --> 00:46:45,960
they come in, they don't know 
that they're pre diabetic. 

757
00:46:45,960 --> 00:46:47,400
They think, oh, everything is 
fine. 

758
00:46:47,400 --> 00:46:49,760
I'm a little bit overweight. 
And then they, they, the labs 

759
00:46:49,800 --> 00:46:54,400
come back and they say, oh, 
insulin resistance pre diabetic.

760
00:46:54,400 --> 00:46:59,160
And typically again, studies 
show both work, but from my 

761
00:46:59,160 --> 00:47:04,480
experience, the adherence is 
significantly higher for someone

762
00:47:04,480 --> 00:47:07,200
that's pre diabetic, let alone 
type 2. 

763
00:47:07,200 --> 00:47:10,600
But let's say let's just say 
high glucose insulin resistance 

764
00:47:10,840 --> 00:47:15,680
pre diabetic, their adherence is
significantly higher on a lower 

765
00:47:15,680 --> 00:47:20,320
carb approach, right? 
Not always keto, but we've also 

766
00:47:20,320 --> 00:47:23,840
used keto as a tool for some 
guys and they've responded 

767
00:47:23,840 --> 00:47:27,320
better to it, or others on the 
other side of the spectrum 

768
00:47:27,320 --> 00:47:30,520
responded better to a limit 
higher carb intake. 

769
00:47:30,520 --> 00:47:34,880
And the labs allow us to see 
those insights and guide us. 

770
00:47:35,000 --> 00:47:40,280
What would make most sense for 
that person to apply and adjust,

771
00:47:40,480 --> 00:47:43,400
let's say their macros or 
incorporate a little bit more of

772
00:47:43,400 --> 00:47:46,640
these foods in their diet? 
What nutrient, nutrient 

773
00:47:46,640 --> 00:47:53,280
deficiency deficiencies do they 
have and can we fix those with 

774
00:47:53,280 --> 00:47:57,000
diet only, let's say vitamin A 
deficiency? 

775
00:47:57,000 --> 00:47:59,720
OK, can you eat a little bit 
more beef liver, a little bit 

776
00:47:59,720 --> 00:48:02,200
more eggs? 
And if that person doesn't want 

777
00:48:02,200 --> 00:48:06,480
that, then there's always the 
option for the supplementation 

778
00:48:06,480 --> 00:48:09,800
pack. 
But I'm, I'm a fan of lifestyle 

779
00:48:09,800 --> 00:48:13,800
and diet first. 
Because if I give you 20 pills 

780
00:48:14,240 --> 00:48:18,600
and you stop taking those and 
never changed your lifestyle, 

781
00:48:18,960 --> 00:48:23,040
then what happens? 
You go back to the old you. 

782
00:48:23,080 --> 00:48:28,840
But if you started making those 
adjustments, then even if you 

783
00:48:28,840 --> 00:48:33,360
stop taking supplements, you 
will still have the results long

784
00:48:33,360 --> 00:48:35,640
term. 
Yeah, no, I totally, totally 

785
00:48:35,640 --> 00:48:37,000
agree with that sentiment for 
sure. 

786
00:48:37,320 --> 00:48:40,160
What are some, I mean, with you 
having worked with so many guys 

787
00:48:40,160 --> 00:48:43,600
over the years and, and getting 
this routine lab panel work 

788
00:48:43,600 --> 00:48:46,680
done, what are some pretty 
common patterns that you're 

789
00:48:46,680 --> 00:48:49,680
seeing with people? 
Like are, are most people that 

790
00:48:49,680 --> 00:48:52,960
you're working with generally, 
you know, having a elevated 

791
00:48:52,960 --> 00:48:54,680
blood glucose at baseline? 
Like what? 

792
00:48:54,680 --> 00:48:56,800
What are just some common common
denominators you're 

793
00:48:56,800 --> 00:49:00,800
experiencing? 
Sorry, just to clarify, are you 

794
00:49:00,800 --> 00:49:04,240
saying some of the causes for 
the elevation in glucose or some

795
00:49:04,240 --> 00:49:06,800
of the patterns that I've seen 
across the board? 

796
00:49:07,080 --> 00:49:10,240
More so the patterns across the 
board, like just based off of 

797
00:49:10,240 --> 00:49:13,360
your client pool, what are some 
of the the general pattern 

798
00:49:13,360 --> 00:49:17,200
recognitions that you're seeing?
Yeah. 

799
00:49:17,200 --> 00:49:20,080
Well, the metabolic adaptation 
is one, right. 

800
00:49:20,360 --> 00:49:23,640
Like to be early in the 
conversation we talked about the

801
00:49:23,640 --> 00:49:25,840
three categories of people that 
come to me. 

802
00:49:25,840 --> 00:49:28,760
And so that last category a 
little bit overtrained 

803
00:49:28,880 --> 00:49:32,680
metabolically adapted, that 
would be one pattern there. 

804
00:49:33,360 --> 00:49:37,480
The high glucose is definitely 
very standard, like almost every

805
00:49:37,480 --> 00:49:41,920
single person has a little bit 
too high glucose there, whether 

806
00:49:41,920 --> 00:49:46,000
it's their A1C levels, which or 
your blood sugar levels over the

807
00:49:46,000 --> 00:49:50,840
last 12 weeks or phosphate 
glucose, phosphate insulin, we 

808
00:49:50,840 --> 00:49:56,360
have that there. 
Another pattern is a lot of 

809
00:49:56,400 --> 00:49:58,920
times that goes untested, the 
light proteins. 

810
00:49:58,920 --> 00:50:03,160
So cholesterol is fatty, it's 
sticky, it can't really swim 

811
00:50:03,200 --> 00:50:04,840
through blood. 
It has to go in the life of 

812
00:50:04,840 --> 00:50:08,120
protein, which is kind of like a
tennis ball that swims through 

813
00:50:08,120 --> 00:50:12,040
bloodstream. 
And there's APOB, which is more 

814
00:50:12,040 --> 00:50:16,280
lifestyle related risk factor, 
pretty high on the list there. 

815
00:50:17,040 --> 00:50:20,920
But we also have lipoprotein A, 
which is a genetic risk factor. 

816
00:50:20,920 --> 00:50:24,800
And once you see those, you see,
hey, where are my genes AT and 

817
00:50:24,800 --> 00:50:28,440
where's my lifestyle at? 
Do I need to pay more attention 

818
00:50:28,440 --> 00:50:31,840
to that and how much more 
attention there? 

819
00:50:32,000 --> 00:50:35,600
That's something I've seen 
doesn't get a lot checked. 

820
00:50:35,800 --> 00:50:40,000
Homocysteine, which is an amino 
acid and the byproduct of 

821
00:50:40,000 --> 00:50:44,600
methylation, very rare checked 
as well and usually very 

822
00:50:44,760 --> 00:50:49,680
elevated, can increase the risk 
of any cardiovascular event, 

823
00:50:51,040 --> 00:50:56,040
potentially Alzheimer dementia. 
Risk of a stroke is higher with 

824
00:50:56,040 --> 00:51:00,680
that and a lot of times it's 
just that people are missing out

825
00:51:00,680 --> 00:51:05,440
on some B vitamins or baking 
TMG, which again, you can get 

826
00:51:05,440 --> 00:51:10,640
from diet like beef liver, some 
beets you will cover that beer 

827
00:51:11,640 --> 00:51:15,200
or it can be supplemented. 
Low testosterone is a very 

828
00:51:15,200 --> 00:51:18,800
common one. 
But maybe one pattern that you 

829
00:51:18,800 --> 00:51:20,920
know, I, I couldn't believe it 
initially. 

830
00:51:21,000 --> 00:51:25,320
Like I was a little bit shocked 
and perplexed, but I've seen 

831
00:51:25,320 --> 00:51:28,280
that over and over again. 
The guys in the program that are

832
00:51:28,280 --> 00:51:35,680
like 55 to 70 a lot of times 
have higher levels of 

833
00:51:36,360 --> 00:51:40,360
testosterone than many guys in 
their 30s. 

834
00:51:40,800 --> 00:51:42,240
What do you think the reason for
that is? 

835
00:51:44,200 --> 00:51:48,800
That's a great question. 
I've spoken to a lot of experts 

836
00:51:48,800 --> 00:51:51,640
in the fields and doctors around
that. 

837
00:51:52,400 --> 00:51:57,440
There's no like one answer that 
everyone gives you. 

838
00:51:58,120 --> 00:52:04,680
It's more like a series of 
again, sub patterns and possible

839
00:52:06,080 --> 00:52:13,040
solutions or hypothesis there. 
But if if you look how our 

840
00:52:13,040 --> 00:52:17,320
lifestyle was 50 years ago, we 
were a lot more outside than 

841
00:52:17,320 --> 00:52:19,600
inside. 
It was a lot more white collar 

842
00:52:19,600 --> 00:52:23,720
than sorry, a lot more blue 
collar than white collar. 

843
00:52:24,240 --> 00:52:31,560
And the, the shift here that 
happened has had an impact on 

844
00:52:31,560 --> 00:52:34,680
our overall key levels. 
Processed foods, all the 

845
00:52:34,680 --> 00:52:40,720
additives in foods and any, you 
know, any environmental toxins, 

846
00:52:40,720 --> 00:52:43,800
plastics will have a role there 
as well. 

847
00:52:43,800 --> 00:52:47,800
I don't think they're at the top
of the list, but I do think they

848
00:52:47,800 --> 00:52:51,160
belong on the list. 
Sleep, stress. 

849
00:52:51,320 --> 00:52:58,160
So not only one thing, but a 
accumulation of poor lifestyle 

850
00:52:58,160 --> 00:53:03,960
choices, an environment that has
impacted those hormones here 

851
00:53:04,080 --> 00:53:10,200
from the very, very early age on
were guys in their 60s and 70s, 

852
00:53:10,200 --> 00:53:14,600
like 40-50 years ago. 
They didn't have the amount of 

853
00:53:14,600 --> 00:53:19,880
exposure to all those negative 
effects that a lot of us have 

854
00:53:19,880 --> 00:53:21,680
today. 
Gotcha. 

855
00:53:21,680 --> 00:53:27,480
So you, I would imagine the 30 
year old now versus the 50 to 70

856
00:53:27,480 --> 00:53:31,600
year old now their current 
lifestyle may look pretty 

857
00:53:31,600 --> 00:53:33,760
similar, like probably pretty 
similar environment. 

858
00:53:33,760 --> 00:53:37,880
But since that older gentleman 
didn't have those confounding 

859
00:53:37,880 --> 00:53:42,120
factors, you know, when he was 
younger, the compounding effect 

860
00:53:42,280 --> 00:53:46,160
hasn't had near the time to, you
know, manifest itself as it has 

861
00:53:46,160 --> 00:53:48,160
in the 30 year old that was 
pretty much born into it. 

862
00:53:49,200 --> 00:53:51,120
Yes, yeah, that's the way I see 
it. 

863
00:53:51,120 --> 00:53:55,560
If we draw it out like let's say
the guy that's dirty, he's been 

864
00:53:55,560 --> 00:54:01,680
exposed from age 0 or one to 30.
So that's just my own 

865
00:54:01,680 --> 00:54:03,920
hypothesis. 
Whether that's true or not, we 

866
00:54:03,920 --> 00:54:07,400
will see. 
But let's say from age 1 to 30, 

867
00:54:08,000 --> 00:54:10,560
he's had that exposure and that 
accumulation. 

868
00:54:10,960 --> 00:54:15,840
So his T levels, testosterone 
levels never rise to let's say 

869
00:54:15,840 --> 00:54:19,040
1000 or 1200. 
They were, they went up to like 

870
00:54:19,040 --> 00:54:25,440
maybe 500 and then at 30 started
declining and with accumulation 

871
00:54:25,440 --> 00:54:33,520
even more where the guy at let's
say 60 or let's say 70 from age 

872
00:54:33,520 --> 00:54:38,520
1 to 20, he didn't have that. 
So he rised up let's say to 12 

873
00:54:38,520 --> 00:54:41,280
or 1500 naturally in terms of 
total T. 

874
00:54:41,880 --> 00:54:45,320
And again, we can look at 3T and
other metrics, but without 

875
00:54:45,320 --> 00:54:49,560
getting into the weeds, let's 
say total T was 12115 hundred. 

876
00:54:49,840 --> 00:54:54,720
So his decline is also 
happening, but he his peak was 

877
00:54:54,720 --> 00:54:58,200
higher compared to the 
generation today. 

878
00:54:58,240 --> 00:55:01,440
And I think that's the case. 
Both are on a decline that's 

879
00:55:01,440 --> 00:55:05,680
normal, but one peak much higher
than the other. 

880
00:55:05,680 --> 00:55:07,840
Gotcha. 
So what is the? 

881
00:55:07,960 --> 00:55:11,720
And I I just think that would 
make mathematical sense as well.

882
00:55:12,360 --> 00:55:20,080
Were any other theory that I've 
seen numbers wise, I haven't 

883
00:55:20,080 --> 00:55:22,360
seen it really add up. 
But again, that's just my 

884
00:55:22,360 --> 00:55:25,760
hypothesis. 
It may be completely wrong, or 

885
00:55:25,840 --> 00:55:29,200
it may be what's been happening 
there. 

886
00:55:30,160 --> 00:55:31,760
No, that makes that makes 
intuitive sense to me. 

887
00:55:31,760 --> 00:55:36,480
Like if the if the decline rate 
is similar but the peak is 

888
00:55:36,480 --> 00:55:40,280
significantly different than 
that would make total sense. 

889
00:55:40,280 --> 00:55:43,760
So, So what does the 30 year old
do that's been inundated with 

890
00:55:43,760 --> 00:55:48,400
all the environmental toxins 
since the inception, basically 

891
00:55:48,400 --> 00:55:52,600
conception like what what do 
they do to to bring that 

892
00:55:53,080 --> 00:55:56,120
testosterone level higher? 
I mean, obviously you can, you 

893
00:55:56,120 --> 00:55:58,040
know, improve the environmental 
factors, you can get more sleep,

894
00:55:58,040 --> 00:56:00,000
you can weight train, you can 
eat the right foods, you can 

895
00:56:00,280 --> 00:56:04,120
remove all the the harmful 
cosmetics and you know, 

896
00:56:04,120 --> 00:56:06,880
xenoestrogens and phytoestrogens
and things like that. 

897
00:56:06,880 --> 00:56:11,800
But if you and you can't really 
change your upbringing when your

898
00:56:11,800 --> 00:56:15,560
body is most impacted by that 
peak level. 

899
00:56:15,560 --> 00:56:17,880
So like, they're probably never 
going to experience that kind of

900
00:56:17,880 --> 00:56:24,040
peak naturally. 
It it depends on their starting 

901
00:56:24,920 --> 00:56:27,960
point. 
So let's say someone's assassin 

902
00:56:27,960 --> 00:56:29,800
levels when they come in a 
program. 

903
00:56:29,880 --> 00:56:37,480
Total T400 free T is A10 and 
they're 50 lbs overweight, poor 

904
00:56:37,480 --> 00:56:41,840
sleep, high stress. 
Like terrible situation, right? 

905
00:56:43,080 --> 00:56:47,200
They drop 50 lbs, sleep is 
improved, stress management is 

906
00:56:47,200 --> 00:56:50,720
improved, diet quality is up, 
fixed any micronutrient 

907
00:56:50,720 --> 00:56:54,120
deficiencies, resistance 
training, overall recovery is 

908
00:56:54,120 --> 00:56:59,160
optimal. 
And they're using less senior 

909
00:56:59,160 --> 00:57:04,440
Astrogans, as you said, or you 
know, let's say BPA clothes and 

910
00:57:04,440 --> 00:57:06,080
so on. 
They've optimized everything in 

911
00:57:06,080 --> 00:57:11,520
their control very, very doable 
to get to 7-8 hundred, maybe 900

912
00:57:11,520 --> 00:57:13,440
naturally from that starting 
point. 

913
00:57:15,040 --> 00:57:20,200
And 900 or like 7 to 900 is 
pretty solid in terms of total 

914
00:57:20,200 --> 00:57:27,440
key for someone that's natty. 
And let's say they started at 

915
00:57:27,560 --> 00:57:33,160
150 or 200. 
Well, they may get to like 45600

916
00:57:33,400 --> 00:57:38,480
but there was still be the 
average below average and don't 

917
00:57:38,480 --> 00:57:42,240
feel that great, right? 
So it depends where someone 

918
00:57:42,240 --> 00:57:51,120
starts out and the reversing 
lifestyle deficiencies and any 

919
00:57:51,120 --> 00:57:58,320
environmental causes will get 
them up to their natural peak. 

920
00:57:58,720 --> 00:58:01,880
And then from there someone has 
to decide, hey, is that enough 

921
00:58:01,880 --> 00:58:04,840
for me? 
Do I feel great or do I still 

922
00:58:04,840 --> 00:58:08,960
have low libido, low energy, 
brain fog, and many other 

923
00:58:09,640 --> 00:58:12,080
symptoms that can occur with low
testosterone? 

924
00:58:12,360 --> 00:58:17,400
And if that's the case, then the
conversation needs to be had 

925
00:58:17,400 --> 00:58:21,760
with a medical provider around 
treatments for that, whether 

926
00:58:21,760 --> 00:58:26,920
that's TRT or other solutions. 
Yeah, but all of that coming 

927
00:58:26,920 --> 00:58:29,200
after the lifestyle 
interventions take place. 

928
00:58:30,240 --> 00:58:32,920
Of course, Yeah, of course you 
know that there's. 

929
00:58:33,000 --> 00:58:37,960
I don't want to mention names, 
but there's a few telemedicine 

930
00:58:37,960 --> 00:58:43,800
clinics that I've seen and you 
know, I've I've I've dealt with 

931
00:58:43,800 --> 00:58:48,600
as well with clients we work 
with and day one you get it in 

932
00:58:48,600 --> 00:58:50,960
the labs. 
Testosterone 350. 

933
00:58:51,600 --> 00:58:56,840
All right, let's put you in TRT.
No comments to sleep workouts, 

934
00:58:56,840 --> 00:59:02,920
diet like it's just just insane 
because that person, they may 

935
00:59:02,920 --> 00:59:06,960
end up at 56700 and feel great 
and don't need it. 

936
00:59:07,440 --> 00:59:11,120
And you just put someone on a 
lifetime medication because it's

937
00:59:11,120 --> 00:59:13,680
not something can take and then 
you get off. 

938
00:59:14,040 --> 00:59:17,280
Usually you take it and you have
to stay on forever. 

939
00:59:17,720 --> 00:59:22,200
And yeah, it's it's out of 
integrity there. 

940
00:59:22,200 --> 00:59:25,120
So absolutely lifestyle should 
always come first. 

941
00:59:25,480 --> 00:59:30,800
And if all the lifestyle options
are maxed out, then the combo 

942
00:59:30,800 --> 00:59:33,680
opens up there. 
Same goes for Thyrid, right? 

943
00:59:33,680 --> 00:59:39,920
If someone is hypothyrid so low 
T4, low T3 hormones and they've 

944
00:59:39,920 --> 00:59:43,800
done everything in their power 
to optimize those and that it's 

945
00:59:43,800 --> 00:59:46,120
not working again, then the 
combo can be had. 

946
00:59:46,120 --> 00:59:51,520
But I think a lot of people just
see those low numbers and think,

947
00:59:51,520 --> 00:59:57,920
oh that's how I am and now I 
need a quick fix where it's 

948
00:59:57,920 --> 01:00:01,880
normal that. 
You're on the lower end for a 

949
01:00:01,880 --> 01:00:04,720
lot of these things or on the 
higher end for other things 

950
01:00:04,720 --> 01:00:06,400
because of your lifestyle, 
right? 

951
01:00:06,760 --> 01:00:10,800
Yeah, I mean, I think people 
just don't realize how big an 

952
01:00:10,800 --> 01:00:15,240
impact lifestyle and diet has on
these numbers. 

953
01:00:15,240 --> 01:00:18,520
Like, I feel like so many people
just assume that, yeah, it may 

954
01:00:18,520 --> 01:00:22,520
have a an incremental benefit, 
but you you pretty much have to 

955
01:00:22,520 --> 01:00:25,080
get on medication to really see 
any monumental change. 

956
01:00:25,080 --> 01:00:29,760
But truth be told, I mean, 
whether or not you sleep, I mean

957
01:00:29,760 --> 01:00:33,320
you could literally go get a 
testosterone test, you know, one

958
01:00:33,320 --> 01:00:36,440
day and the next day cut your 
sleep in half, then get that 

959
01:00:36,440 --> 01:00:39,920
same test and you're you'll see 
a pretty drastic decrease in 

960
01:00:39,920 --> 01:00:42,600
testosterone like these. 
These lifestyle factors have a 

961
01:00:42,600 --> 01:00:48,240
massive impact. 
A. 100% yeah, I remember mine. 

962
01:00:48,240 --> 01:00:52,960
I, I did a test like it was one 
half two years ago it was total 

963
01:00:52,960 --> 01:01:03,600
T was 680 and free T was 1718 
and 90 days later I did a retest

964
01:01:04,280 --> 01:01:07,440
for full 1011. 
My sleep was very, very bad 

965
01:01:07,480 --> 01:01:12,000
during those last two months 
prior to the test and my total T

966
01:01:12,000 --> 01:01:19,640
dropped to a was 420 yeah 420 
and my free T was 11. 

967
01:01:20,000 --> 01:01:26,520
So if, if you just look at that,
you would say like, well, based 

968
01:01:26,760 --> 01:01:30,400
on your lifestyle and your age, 
like you're lean and so on, 

969
01:01:30,400 --> 01:01:34,920
well, sleep has a massive impact
on your T levels. 

970
01:01:35,000 --> 01:01:39,480
I think there's one study that 
showed just one night of less 

971
01:01:39,480 --> 01:01:42,680
than five hours, five hours or 
less than five hours of sleep 

972
01:01:43,800 --> 01:01:48,200
will lower your testosterone 
levels by 10 or 11% just one 

973
01:01:48,200 --> 01:01:50,400
night. 
Yeah, it's, it's crazy, man. 

974
01:01:50,760 --> 01:01:54,320
I, I did, I documented all of my
blood work throughout this last 

975
01:01:54,320 --> 01:01:57,240
prep that I did. 
And, and it's, I mean, your 

976
01:01:57,240 --> 01:02:00,360
testosterone level is tightly 
correlated to the amount of body

977
01:02:00,360 --> 01:02:03,200
fat you have as well. 
Like it all kind of works in 

978
01:02:03,200 --> 01:02:07,320
unison. 
And when I got down to sub 4% 

979
01:02:07,320 --> 01:02:10,320
body fat, I was also not 
sleeping very much. 

980
01:02:10,320 --> 01:02:13,080
Like I was probably averaging 4 
hours of sleep a night. 

981
01:02:13,080 --> 01:02:15,280
I was training every day. 
Like I was just taxing the 

982
01:02:15,280 --> 01:02:18,400
system on all fronts and my 
total testosterone at that point

983
01:02:18,400 --> 01:02:22,600
at the apex of the cut was 86 
man, like crazy low. 

984
01:02:23,680 --> 01:02:25,960
But I've tested it, you know, 
several times since then and 

985
01:02:25,960 --> 01:02:28,000
it's all returned. 
It's pretty much doubled every 

986
01:02:28,000 --> 01:02:30,240
time I've tested it since 
bringing food back in and 

987
01:02:30,480 --> 01:02:32,000
putting on a healthy degree of 
body fat. 

988
01:02:32,960 --> 01:02:36,520
But like people that never test,
they never track macros and 

989
01:02:36,520 --> 01:02:37,840
never test their body 
composition. 

990
01:02:37,840 --> 01:02:39,760
They don't know what their 
current body fat is. 

991
01:02:40,160 --> 01:02:43,120
Like you have no, you're, you're
just playing darts in the dark. 

992
01:02:43,120 --> 01:02:46,280
Whereas if you actually track 
these metrics and they can be 

993
01:02:46,280 --> 01:02:49,440
objective as to what it's 
telling you, I mean, you can 

994
01:02:49,440 --> 01:02:52,200
fine tune and finesse things. 
Again, everything truly dialed 

995
01:02:52,200 --> 01:02:58,000
in, it just takes a little more 
effort. 100% I think a lot of 

996
01:02:58,000 --> 01:03:02,560
people don't realize like when 
we we talked before about how 

997
01:03:02,560 --> 01:03:07,760
the weight loss can have an 
impact on testosterone, but only

998
01:03:07,760 --> 01:03:11,120
to certain degree. 
Like once you typically get into

999
01:03:11,120 --> 01:03:15,000
the single digits of body fat, 
it twists and it goes down. 

1000
01:03:15,000 --> 01:03:21,040
And I, I never really understood
why, but it makes a lot of sense

1001
01:03:21,040 --> 01:03:26,240
because the, the body has like 
2, if you want to call it 

1002
01:03:26,240 --> 01:03:31,240
mechanisms or two ways to look 
at or, or assess reserves. 

1003
01:03:31,240 --> 01:03:36,160
And it's like, OK, you have 
little food coming in because 

1004
01:03:36,160 --> 01:03:38,800
you're cutting and cutting and 
cutting to lower body fat. 

1005
01:03:38,800 --> 01:03:43,320
So there's short term, the, the 
short term energy, which is your

1006
01:03:43,320 --> 01:03:45,800
nutrition. 
How much food is available right

1007
01:03:45,800 --> 01:03:48,840
now from what you're eating on a
day-to-day basis is getting 

1008
01:03:48,840 --> 01:03:51,480
less. 
So the short term energy is 

1009
01:03:51,480 --> 01:03:55,000
being compromised and then your 
body fat is the long term energy

1010
01:03:55,000 --> 01:03:56,400
and that is getting less as 
well. 

1011
01:03:56,400 --> 01:04:01,600
So obviously your reproductive 
hormones are are not a priority 

1012
01:04:01,600 --> 01:04:04,640
for your body at this stage. 
So it will just lower, lower 

1013
01:04:04,640 --> 01:04:07,920
lower those T levels. 
Totally. 

1014
01:04:07,920 --> 01:04:11,760
This is honestly why I'm such an
advocate for people taking ample

1015
01:04:11,760 --> 01:04:14,840
time off in between fat loss 
phases, because everybody talks 

1016
01:04:14,840 --> 01:04:18,080
about, you know, how great it is
to be lean. 

1017
01:04:18,600 --> 01:04:21,200
And that is true to an extent 
for sure. 

1018
01:04:21,200 --> 01:04:24,360
But there's also so much benefit
to be had in having a legitimate

1019
01:04:24,360 --> 01:04:27,440
building phase, operating in a 
caloric surplus, putting on a 

1020
01:04:27,440 --> 01:04:29,840
healthy degree of body fat. 
And that never really gets 

1021
01:04:29,840 --> 01:04:31,640
talked about. 
But if you look at it simply 

1022
01:04:31,640 --> 01:04:35,200
from a hormonal standpoint, like
you have to give your body ample

1023
01:04:35,200 --> 01:04:38,160
time to let your hormones 
recover and stabilize, your 

1024
01:04:38,160 --> 01:04:40,880
metabolism to recover and 
stabilize, like everything has 

1025
01:04:40,880 --> 01:04:43,960
to have that yin Yang to it and 
you can't just perpetually be in

1026
01:04:43,960 --> 01:04:48,640
a cut. 
No, you, you, I used to make 

1027
01:04:48,640 --> 01:04:53,040
that mistake years ago where 
just cutting, cutting, clutting,

1028
01:04:53,040 --> 01:04:55,680
clutting. 
And it can get addictive to some

1029
01:04:56,280 --> 01:04:59,320
to some point in some degree. 
But you're absolutely right. 

1030
01:04:59,320 --> 01:05:03,440
We want to cycle nutrition and 
periodize it and not just stay 

1031
01:05:03,440 --> 01:05:07,000
in one phase. 
Like if same for balking, right?

1032
01:05:07,000 --> 01:05:11,320
If you're balking for too long, 
like your glucose may be too 

1033
01:05:11,320 --> 01:05:15,360
high at some point where if you 
implement mini cuts and 

1034
01:05:15,360 --> 01:05:19,800
periodize those as well, you'll 
have to benefit on that side as 

1035
01:05:19,800 --> 01:05:23,720
well. 
So having a cyclical approach or

1036
01:05:23,720 --> 01:05:28,240
paradise approach to nutrition 
over the course of, let's say, 

1037
01:05:28,240 --> 01:05:31,600
12 months makes a lot of sense. 
Yeah. 

1038
01:05:31,600 --> 01:05:33,400
No, totally agree, ma'am, 
Totally agree. 

1039
01:05:33,400 --> 01:05:35,680
Well, what what's getting 
excited for the future, man, I 

1040
01:05:35,680 --> 01:05:38,160
know we're coming up on our hour
mark here, but what what's 

1041
01:05:38,160 --> 01:05:40,200
getting excited for the 
business, for the coaching? 

1042
01:05:40,200 --> 01:05:41,920
What what are you working on at 
the moment? 

1043
01:05:44,600 --> 01:05:48,320
I'm working on a lot of systems 
for my team, so leading them, 

1044
01:05:48,320 --> 01:05:52,960
coaching them on their education
on systems and really creating a

1045
01:05:54,000 --> 01:05:59,880
team of elite coaches and 
focusing on making the program 

1046
01:05:59,880 --> 01:06:03,120
better. 
So that's, you know, our #1 core

1047
01:06:03,120 --> 01:06:05,600
value as a company is client 
success. 

1048
01:06:05,600 --> 01:06:08,840
We're the members success. 
Everything is tailored around 

1049
01:06:08,840 --> 01:06:11,040
that. 
And that's where a lot of the 

1050
01:06:11,160 --> 01:06:14,840
energy and attention goes into 
like, how can we make this 

1051
01:06:14,880 --> 01:06:20,640
easier, faster, better, simpler?
How can we take off more 

1052
01:06:20,640 --> 01:06:24,360
decisions and work from the 
clients and just make the the 

1053
01:06:24,360 --> 01:06:27,680
product and the coaching better,
better, better and better. 

1054
01:06:28,080 --> 01:06:31,000
And that's been my number one 
focus. 

1055
01:06:31,760 --> 01:06:32,600
I love it. 
I love it. 

1056
01:06:32,600 --> 01:06:34,600
And you're you're only working 
with males? 

1057
01:06:34,600 --> 01:06:36,320
Or is it females too to some 
extent? 

1058
01:06:37,760 --> 01:06:41,560
Mainly men, we have a female 
program that we started just 

1059
01:06:41,560 --> 01:06:45,560
recently. 
So yeah, we like the brand and 

1060
01:06:45,560 --> 01:06:49,320
the marketing is around men. 
But a lot of the men as they see

1061
01:06:49,320 --> 01:06:52,280
success, they want to have their
spouse on board as well. 

1062
01:06:52,640 --> 01:06:56,720
And it makes sense. 
It's easier to, or it's easier 

1063
01:06:56,720 --> 01:07:01,880
to make those lifestyle choices 
when the most important person 

1064
01:07:01,880 --> 01:07:07,240
in your life is in alignment as 
well and supports you versus you

1065
01:07:07,240 --> 01:07:09,320
have a different lifestyle than 
she has. 

1066
01:07:09,600 --> 01:07:12,200
A lot of times that doesn't work
out long term. 

1067
01:07:12,880 --> 01:07:14,360
Yeah, no, I totally agree with 
you there. 

1068
01:07:14,360 --> 01:07:17,600
The the more everybody's on the 
same on the same trajectory, the

1069
01:07:17,600 --> 01:07:19,200
better it's going to be for 
everyone, for sure. 

1070
01:07:20,680 --> 01:07:23,680
Absolutely, yeah. 
We, we see a, a lot of guys as 

1071
01:07:23,680 --> 01:07:27,840
well, like they go for a morning
walk or let's say they work out 

1072
01:07:27,840 --> 01:07:31,640
at home and the, their wife 
joins them for a walk. 

1073
01:07:31,640 --> 01:07:35,040
And now instead of in the 
morning, just striving to 

1074
01:07:35,040 --> 01:07:37,840
through like a driveway, 
Starbucks or sitting on the 

1075
01:07:37,840 --> 01:07:42,400
couch or in the evening, they, 
they go for a walk together and 

1076
01:07:43,360 --> 01:07:45,880
their relationship improves, 
their health improves. 

1077
01:07:45,880 --> 01:07:49,760
So it can be that simple. 
Yeah, no, I love it, man. 

1078
01:07:49,920 --> 01:07:51,640
I love it. 
I love what you're putting out 

1079
01:07:51,640 --> 01:07:53,360
there. 
So where do people go to learn 

1080
01:07:53,360 --> 01:07:55,960
more about the systems, the 
program, the coaching? 

1081
01:07:55,960 --> 01:07:57,840
Where's the? 
Where's the main page for that? 

1082
01:07:59,800 --> 01:08:05,200
Well, that would be 6 pack CEO, 
so six number six and then 

1083
01:08:05,200 --> 01:08:08,560
packceo.com. 
Or you can just find me on 

1084
01:08:08,560 --> 01:08:11,920
social media, Facebook, 
Instagram, just type in my name 

1085
01:08:11,920 --> 01:08:14,560
and I'll pop up there. 
Awesome, man. 

1086
01:08:14,560 --> 01:08:16,720
Well, I will definitely link out
and make it easier for people to

1087
01:08:16,720 --> 01:08:18,800
find you. 
Appreciate what you're doing, 

1088
01:08:18,800 --> 01:08:19,880
man. 
Like I said at the very 

1089
01:08:19,880 --> 01:08:21,399
beginning, I love talking to 
other coaches. 

1090
01:08:21,399 --> 01:08:24,399
I think, you know, each coach 
has their own approach to 

1091
01:08:24,399 --> 01:08:25,359
things. 
It's going to resonate 

1092
01:08:25,359 --> 01:08:27,040
differently with different 
people. 

1093
01:08:27,600 --> 01:08:30,800
Rising Tide raises all ships and
I just love coaches that are 

1094
01:08:30,840 --> 01:08:33,680
doing it for the right reasons 
and trying to bring people to a 

1095
01:08:33,680 --> 01:08:35,760
healthier, healthier lifestyle, 
man. 

1096
01:08:35,760 --> 01:08:37,240
So, so keep fighting the good 
fight. 

1097
01:08:38,920 --> 01:08:43,359
Yeah, we, we're, you know, when 
I started out as a coach, I 

1098
01:08:43,359 --> 01:08:48,399
thought I had a lot of, or more 
of a scarcity mindset in the 

1099
01:08:48,399 --> 01:08:52,560
sense of I cannot chat with the 
other coaches and maybe they'll 

1100
01:08:52,560 --> 01:08:56,479
steal my clients. 
But first of all, not everyone 

1101
01:08:56,479 --> 01:08:59,680
will vibe with you. 
And secondly, there's more than 

1102
01:08:59,680 --> 01:09:02,240
enough for everyone I in the 
market. 

1103
01:09:02,520 --> 01:09:06,720
And everyone is unique in their 
own way, in their own skill 

1104
01:09:06,720 --> 01:09:09,960
sets. 
And you know, I, I really 

1105
01:09:09,960 --> 01:09:13,439
enjoyed this conversation and 
the, the collaboration here. 

1106
01:09:14,120 --> 01:09:16,600
No 100% man. 
I mean at least in this the 

1107
01:09:16,600 --> 01:09:19,880
states the the obesity epidemic 
is still trending upwards. 

1108
01:09:19,880 --> 01:09:21,920
So as far as I'm concerned, we 
need more and more coaches. 

1109
01:09:22,880 --> 01:09:25,960
Exactly. 
Well awesome man, again I will 

1110
01:09:25,960 --> 01:09:27,960
link you out to everything, make
the easy people to find you. 

1111
01:09:28,439 --> 01:09:30,359
There's everything I can do for 
you, man, You just let me know. 

1112
01:09:31,279 --> 01:09:33,960
Likewise, thank you very much 
for having me on, Robert. 

1113
01:09:34,080 --> 01:09:35,279
You bet. 
Take care, brother. 

1114
01:09:36,200 --> 01:09:36,680
You too.