1 00:00:00,040 --> 00:00:04,160 Some people kind of recommend a slow and gradual approach. 2 00:00:04,160 --> 00:00:06,240 Go from a standard American diet, for instance, and then 3 00:00:06,240 --> 00:00:10,240 just gradually, conservatively strip away carbohydrates. 4 00:00:10,400 --> 00:00:13,320 But when you do that, you're kind of you're going to spend 5 00:00:13,320 --> 00:00:16,880 more time in nutritional purgatory, limbo land where 6 00:00:16,880 --> 00:00:20,320 you're not really capitalizing on carbs for fuel. 7 00:00:20,440 --> 00:00:21,880 I recommend the stripping the Band-Aid off. 8 00:00:22,160 --> 00:00:24,080 So if you're eating a standard American diet now, higher 9 00:00:24,080 --> 00:00:27,840 carbohydrate, just drop those down to, you know, 20 grams 10 00:00:27,840 --> 00:00:30,440 total carbs. What I personally noticed is 11 00:00:30,440 --> 00:00:34,720 that by following a ketogenic diet, I have less inflammation. 12 00:00:34,720 --> 00:00:37,480 I would do a heavy leg day, for instance, and because of the 13 00:00:37,480 --> 00:00:40,760 inflammation, I was under my knees, my joints, everything 14 00:00:40,760 --> 00:00:44,400 would hurt. Whereas now with ketone ketones 15 00:00:44,440 --> 00:00:47,840 being anti-inflammatory, having ample dietary fat and hormonal 16 00:00:47,840 --> 00:00:52,000 health being productive for inflammation, I can train much 17 00:00:52,000 --> 00:00:54,040 more frequently. What is going on y'all? 18 00:00:54,040 --> 00:00:58,200 Robert Sykes Savage Perspective podcast here and this is going 19 00:00:58,200 --> 00:01:02,800 to be a solo AMA style episode. I have a list of questions that 20 00:01:02,800 --> 00:01:06,640 brought to me from our listeners from y'all wonderful people and 21 00:01:06,640 --> 00:01:10,680 I figured I'd just tackle some of these questions we have got 22 00:01:10,680 --> 00:01:14,480 for those of you who do not know our second son do any day now. 23 00:01:14,480 --> 00:01:17,880 I mean, I might literally get a call as I'm recording saying, 24 00:01:18,160 --> 00:01:20,400 all right, my wife is in labor, time to rock'n'roll. 25 00:01:20,760 --> 00:01:26,440 So as such, I've got several weeks blocked out for being a 26 00:01:26,440 --> 00:01:30,720 dad and supporting her and, you know, helping out where possible 27 00:01:30,720 --> 00:01:33,920 with our newborn. So I've got a couple breaks in 28 00:01:33,920 --> 00:01:37,360 the schedule from having a scheduled podcast guest. 29 00:01:37,800 --> 00:01:41,200 So I've got several in the queue, but there will be some 30 00:01:41,200 --> 00:01:44,480 blocks here in the next few weeks where I'll be stepping in 31 00:01:44,480 --> 00:01:46,880 and doing some solo episodes and just kind of tackling some of 32 00:01:46,880 --> 00:01:50,080 these questions. So on that note, definitely, 33 00:01:50,080 --> 00:01:54,440 definitely feel free to engage with this episode, put comments 34 00:01:55,200 --> 00:01:57,440 questions in the comments because I'll probably be doing a 35 00:01:57,440 --> 00:01:59,360 a few of these over the next few weeks. 36 00:01:59,520 --> 00:02:01,760 So if there's any questions that you want me to do a deep dive 37 00:02:01,760 --> 00:02:04,640 in, whether it's around nutrition or training, 38 00:02:05,360 --> 00:02:09,400 controversial things in the fitness space, business, 39 00:02:09,400 --> 00:02:12,680 entrepreneurship, lifestyle, parenting, spirituality, 40 00:02:12,720 --> 00:02:16,040 religion, things that I know stuff about, things that I don't 41 00:02:16,040 --> 00:02:18,440 know stuff about, I'm happy to tackle any of it. 42 00:02:18,440 --> 00:02:21,440 So let's just dive in with some of these questions. 43 00:02:21,440 --> 00:02:25,200 This specific AMA is going to be primarily ketogenic based 44 00:02:25,200 --> 00:02:27,880 questions, but that's primarily what I'm putting content out 45 00:02:27,880 --> 00:02:30,160 about. But we have several ketogenic 46 00:02:30,160 --> 00:02:33,320 specific questions. So starting from the top, I'm 47 00:02:33,320 --> 00:02:35,080 kind of looking at my computer as I go here. 48 00:02:35,080 --> 00:02:37,880 So if my eyes are shifting around, that's what's going on. 49 00:02:38,720 --> 00:02:40,640 All right. Question #1 how can I 50 00:02:40,640 --> 00:02:44,080 effectively transition to a ketogenic diet? 51 00:02:44,080 --> 00:02:46,520 All right, so this is interesting, and a lot of people 52 00:02:46,520 --> 00:02:49,120 have different takes. Some people kind of recommend a 53 00:02:49,840 --> 00:02:53,400 slow and gradual approach where you, you know, go from a 54 00:02:53,400 --> 00:02:55,440 standard American diet, for instance, and then just 55 00:02:55,440 --> 00:02:59,160 gradually, conservatively strip away carbohydrates. 56 00:02:59,800 --> 00:03:04,120 You kind of transition from high carb to low carb to ketogenic, 57 00:03:04,840 --> 00:03:07,800 but when you do that, you're kind of you're going to spend 58 00:03:07,800 --> 00:03:11,320 more time in nutritional purgatory limbo land where 59 00:03:11,320 --> 00:03:15,320 you're not really capitalizing on carbs for fuel and you're not 60 00:03:15,320 --> 00:03:18,360 really going to be capitalizing for on fat for fuel because it's 61 00:03:18,360 --> 00:03:19,600 going to take you longer to get there. 62 00:03:20,240 --> 00:03:23,120 I'm much more so a RIP the Band-Aid off approach kind of 63 00:03:23,120 --> 00:03:26,480 guy. So I personally recommend this 64 00:03:26,480 --> 00:03:28,440 is going to be largely individualized depending on what 65 00:03:28,440 --> 00:03:33,320 you respond best to from a psychological and sustainability 66 00:03:33,320 --> 00:03:35,240 standpoint more so than a physiological standpoint. 67 00:03:35,240 --> 00:03:37,760 But from a physiological standpoint, I recommend the 68 00:03:37,760 --> 00:03:39,920 stripping the Band-Aid off. So if you're eating a standard 69 00:03:39,920 --> 00:03:42,440 American diet now, higher carbohydrate, just drop those 70 00:03:42,440 --> 00:03:45,320 down to, you know, 20 grams total carbs. 71 00:03:45,320 --> 00:03:49,000 You may be able to tolerate more than that, but most people would 72 00:03:49,000 --> 00:03:52,000 certainly be producing ketones and leveraging fat metabolism if 73 00:03:52,000 --> 00:03:54,960 they get below that 20 gram, you know, ceiling. 74 00:03:55,440 --> 00:03:58,040 So I would recommend just starting there, dropping that 75 00:03:58,040 --> 00:04:01,240 down to 20 grams total carbs a day, and that's total carbs and 76 00:04:01,240 --> 00:04:05,200 not net carbs. And I would be very diligent in 77 00:04:05,320 --> 00:04:07,680 tracking that and knowing where your carbs are coming from 78 00:04:07,680 --> 00:04:09,880 because they can certainly add up, especially if you're not 79 00:04:10,120 --> 00:04:12,960 familiar with eating foods that are ketogenic. 80 00:04:12,960 --> 00:04:16,640 I mean, you might eat, you know, a thing of cream cheese, for 81 00:04:16,640 --> 00:04:18,839 instance, and assume there's no carbs in there, whereas in fact 82 00:04:18,839 --> 00:04:21,720 there are some carbs in there. So be mindful of those trace 83 00:04:21,720 --> 00:04:23,560 carbs. But I recommend just dropping 84 00:04:23,560 --> 00:04:27,680 that down to a 20 gram ceiling and then making the diet 85 00:04:27,680 --> 00:04:31,960 primarily consist of high fat in the beginning and moderate 86 00:04:31,960 --> 00:04:35,440 protein until you're able to get deeply fat adapted. 87 00:04:35,440 --> 00:04:38,240 And then you can start titrating your protein consumption up 88 00:04:38,560 --> 00:04:41,640 until you find your own unique protein threshold. 89 00:04:42,040 --> 00:04:43,320 That's going to be different for everybody. 90 00:04:43,320 --> 00:04:48,120 But if you start at a higher fat ratio, even if you have a lot of 91 00:04:48,120 --> 00:04:52,440 body fat to lose, that is going to give your body the fuel 92 00:04:52,440 --> 00:04:55,520 supply it needs coming in to replace those carbohydrates that 93 00:04:55,520 --> 00:04:57,640 you're removing. So you're not going to be void 94 00:04:58,160 --> 00:05:01,920 of fuel in the beginning, which is important because if you're 95 00:05:02,520 --> 00:05:05,560 removing the carbs and you're not replacing it with fat, and 96 00:05:05,560 --> 00:05:09,440 your body is not yet adapted to using your stored fat, you're 97 00:05:09,440 --> 00:05:11,920 going to feel miserable. And nobody wants to feel 98 00:05:11,920 --> 00:05:13,880 miserable. Being miserable is not 99 00:05:13,880 --> 00:05:16,400 sustainable. So I would recommend having that 100 00:05:16,400 --> 00:05:19,440 higher fat ratio in the beginning and don't even try and 101 00:05:19,440 --> 00:05:21,800 cut calories in the beginning. It may happen by default, 102 00:05:22,240 --> 00:05:24,840 especially as your hunger signaling cues kind of get 103 00:05:24,920 --> 00:05:27,440 acclimated to that shift in macronutrient distribution. 104 00:05:27,840 --> 00:05:30,720 But start without trying to limit your calories. 105 00:05:30,720 --> 00:05:34,280 Just simply eat high fat, moderate protein, very minimal 106 00:05:34,280 --> 00:05:37,240 carbohydrate in the beginning to get deeply fat adapted. 107 00:05:37,240 --> 00:05:40,480 And then you can start playing around with increasing protein, 108 00:05:40,480 --> 00:05:41,720 cutting calories, things like that. 109 00:05:41,720 --> 00:05:46,080 So that would be my, you know, high level initial start to a 110 00:05:46,080 --> 00:05:48,560 ketogenic diet for someone that's not yet fat adapted. 111 00:05:49,440 --> 00:05:52,440 Next question. What are the best workouts for 112 00:05:52,440 --> 00:05:56,160 building muscle on keto? So a lot of people think or 113 00:05:56,160 --> 00:06:00,080 assume that there is a inherent difference between how you 114 00:06:00,080 --> 00:06:04,680 should train if you're fueling with carbohydrates versus fat. 115 00:06:05,200 --> 00:06:06,800 And I've never really understood that. 116 00:06:06,800 --> 00:06:10,120 Yes, there's an argument to be made for some exercises being 117 00:06:10,120 --> 00:06:15,240 more glycolically demanding, but really and truly, I train the 118 00:06:15,240 --> 00:06:18,040 same whether I'm eating carbs or eating fat. 119 00:06:18,360 --> 00:06:22,520 And once your body becomes acclimated too, using fat as the 120 00:06:22,520 --> 00:06:25,680 primary fuel substrate, then your muscle glycogen is able to 121 00:06:25,680 --> 00:06:28,720 be replenished and preserved just fine. 122 00:06:29,320 --> 00:06:31,720 You can do high intensity interval training. 123 00:06:31,760 --> 00:06:34,840 You can do those high, highly glycolytical movements and 124 00:06:34,840 --> 00:06:37,680 exercises without risk of bonking. 125 00:06:38,240 --> 00:06:42,560 I mean, I do Sprint work, I do, I do pretty exhaustive training. 126 00:06:42,560 --> 00:06:45,600 I lift heavy, I lift hard, and I don't really see a decline in my 127 00:06:45,600 --> 00:06:49,760 training performance with keto. Now you will likely see a dip 128 00:06:49,800 --> 00:06:55,320 initially as your body switches that fuel platform over, but I 129 00:06:55,320 --> 00:06:58,120 wouldn't necessarily recommend shifting your training at all. 130 00:06:58,120 --> 00:07:02,000 Some people try and do you know, lower weights, lower intensity, 131 00:07:02,000 --> 00:07:04,160 more reps? I do not recommend that. 132 00:07:04,160 --> 00:07:08,200 The best thing you can do to keep your muscle preserved is to 133 00:07:08,200 --> 00:07:10,600 keep it in demand. So the best way to keep that 134 00:07:10,600 --> 00:07:14,000 muscle in demand is continue using it at the same intensity 135 00:07:14,000 --> 00:07:17,560 level you were previously. So I would recommend trying to 136 00:07:17,560 --> 00:07:20,520 keep those lifts pretty much the exact exact same as what you 137 00:07:20,520 --> 00:07:23,000 were doing with carbohydrate based fuel. 138 00:07:23,360 --> 00:07:25,800 And then your body will acclimate to that new fuel 139 00:07:25,800 --> 00:07:28,320 substrate and you'll be able to get right back up to where you 140 00:07:28,320 --> 00:07:31,200 were hitting those PRS again. So do not feel like you need to 141 00:07:31,200 --> 00:07:35,200 change your training style when you change your fuel substrate. 142 00:07:35,880 --> 00:07:39,800 Next question, how do I track my macros accurately? 143 00:07:40,440 --> 00:07:46,000 So this could be very involved. You want to track macros using 144 00:07:46,000 --> 00:07:49,400 an app of some sorts. I personally use Chronometer. 145 00:07:49,800 --> 00:07:53,160 I have used one called My Macros Plus for years. 146 00:07:53,280 --> 00:07:55,480 I've since switched to Chronometer because it has a 147 00:07:55,480 --> 00:08:00,400 much more involved micronutrient display and just data in that 148 00:08:00,400 --> 00:08:03,000 regard. They all do about the same 149 00:08:03,000 --> 00:08:04,360 thing. My Fitness Pal is probably the 150 00:08:04,360 --> 00:08:06,680 most popular. There's a jillion different apps 151 00:08:06,680 --> 00:08:09,400 out there. They're all again doing about 152 00:08:09,400 --> 00:08:12,880 the same thing. They have a barcode scanning 153 00:08:12,880 --> 00:08:14,240 functionality on it. Most of them do. 154 00:08:14,920 --> 00:08:17,400 So if you're buying a prepackaged item that has a 155 00:08:17,400 --> 00:08:21,760 nutritional barcode on it, and if you scan that, the nutrition 156 00:08:21,760 --> 00:08:23,120 automatically uploads to the app. 157 00:08:23,120 --> 00:08:25,840 You just have to make sure that the serving size that you are 158 00:08:25,840 --> 00:08:29,680 actually consuming is what you are entering into the app 159 00:08:29,680 --> 00:08:33,360 because you might scan an item and it says you know one serving 160 00:08:34,080 --> 00:08:37,320 4 oz and then you may actually be consuming 8 oz. 161 00:08:37,320 --> 00:08:39,440 So make sure that what you're actually consuming is what you 162 00:08:39,440 --> 00:08:43,520 are tracking in your app. That along with weighing food 163 00:08:43,520 --> 00:08:47,640 out and if you're not eating prepackaged items or raw items 164 00:08:47,640 --> 00:08:50,440 that don't contain that you are weighing outs. 165 00:08:50,440 --> 00:08:54,720 Like for instance a pound of ground beef is prepackaged but 166 00:08:54,720 --> 00:08:57,440 you may not be consuming the entire pound and the serving 167 00:08:57,440 --> 00:09:00,840 size in that package may only be 4 ounces of which there's 168 00:09:00,840 --> 00:09:03,160 typically 4 servings in a package. 169 00:09:03,880 --> 00:09:05,960 So you're going to need to weigh out your food. 170 00:09:05,960 --> 00:09:08,920 So use a food scale, you know, weigh that out. 171 00:09:08,920 --> 00:09:12,360 I typically recommend weighing out food that's raw and then 172 00:09:12,680 --> 00:09:15,720 you're tracking that as the raw weight and just make sure you're 173 00:09:15,720 --> 00:09:19,040 consuming any of the fat that is cooked out of that food. 174 00:09:19,040 --> 00:09:22,680 So if you're cooking again, ground beef and there's fat 175 00:09:22,680 --> 00:09:26,040 drippings in the skillet, try and consume those in some form 176 00:09:26,040 --> 00:09:28,200 or fashion. I like to cook my ground beef 177 00:09:28,200 --> 00:09:29,840 and scramble some eggs in with it. 178 00:09:29,840 --> 00:09:33,720 Soak up that fat so that I'm consuming the macros that I am 179 00:09:33,720 --> 00:09:36,520 tracking. So that is the take on how to 180 00:09:36,520 --> 00:09:39,680 track macros. All right, next question, What 181 00:09:39,680 --> 00:09:42,560 are some easy keto meal prep ideas? 182 00:09:42,560 --> 00:09:45,160 All right, so this one's, this one's super simple. 183 00:09:45,160 --> 00:09:48,360 There's so many freaking keto recipes out there, so many keto 184 00:09:48,360 --> 00:09:50,920 cookbooks. None of that existed 10 years 185 00:09:50,920 --> 00:09:53,560 ago. None of that existed even less 186 00:09:53,560 --> 00:09:55,520 than that. But there's a whole bunch of 187 00:09:55,520 --> 00:09:57,360 options now. I've got a few recipes on my 188 00:09:57,360 --> 00:10:01,960 website at ketosavage.com, but there are recipes in abundance 189 00:10:01,960 --> 00:10:05,480 online on YouTube. There's, there's so much, so 190 00:10:05,480 --> 00:10:08,760 much out there for options. There is literally a ketogenic 191 00:10:08,760 --> 00:10:11,120 alternative to every carb based meal. 192 00:10:11,360 --> 00:10:14,960 I mean, my wife makes this delicious keto pizza that I 193 00:10:14,960 --> 00:10:18,560 would honestly put above a traditional carbohydrate based 194 00:10:18,560 --> 00:10:21,320 pizza any day of the week. She makes this keto cheesecake 195 00:10:21,320 --> 00:10:23,880 that's really good. It's not just like, you know, 196 00:10:23,880 --> 00:10:25,560 desserts and stuff like that either. 197 00:10:25,560 --> 00:10:28,840 Like there's literally, literally a keto alternative to 198 00:10:28,920 --> 00:10:31,840 everything. However, when it comes to meal 199 00:10:31,840 --> 00:10:35,560 prep, I tend to recommend keeping things very simple. 200 00:10:36,000 --> 00:10:38,960 If you're meal prepping, you're doing so for a variety of 201 00:10:38,960 --> 00:10:41,080 reasons. One is to, you know, save money 202 00:10:41,080 --> 00:10:45,320 on food, cut the expenses of eating out, cut the variability 203 00:10:45,320 --> 00:10:49,280 from a macro tracking standpoint of eating different meals on a 204 00:10:49,280 --> 00:10:51,480 regular basis. Just streamlining things, 205 00:10:51,520 --> 00:10:54,160 controlling for the variables and getting dialed in, which is 206 00:10:54,160 --> 00:10:56,840 what I recommend if you have a body composition goal you're 207 00:10:56,840 --> 00:11:00,560 trying to reach. So on that note, try and find 208 00:11:00,560 --> 00:11:05,280 foods, try and prep meals that are easily scalable, repeatable 209 00:11:05,560 --> 00:11:09,640 and consistent and also that are easy to track. 210 00:11:09,640 --> 00:11:13,600 So for me, my foundational baseline is pretty much ground 211 00:11:13,600 --> 00:11:17,080 beef and eggs. And then I'm typically adjusting 212 00:11:17,080 --> 00:11:20,840 my macro distribution by like 5 or 10 gram increments. 213 00:11:20,840 --> 00:11:24,960 An egg, for instance, is typically 5 grams of fat and 214 00:11:24,960 --> 00:11:26,720 like 6 grams of protein typically. 215 00:11:26,720 --> 00:11:29,600 So if I'm adjusting in 5g increments, adding or 216 00:11:29,600 --> 00:11:32,560 subtracting an egg makes things super simple. 217 00:11:32,880 --> 00:11:36,640 And then depending on my macro ratio, I'll start with, you 218 00:11:36,640 --> 00:11:39,200 know, again, that higher fat ratio, which means I'll 219 00:11:39,200 --> 00:11:42,760 typically start with a, you know, 7525 ground beef. 220 00:11:42,760 --> 00:11:45,960 And then as my protein is increasing, I might transition 221 00:11:45,960 --> 00:11:50,920 to, you know, an 8020 or an 8515 or maybe even a 9010. 222 00:11:51,160 --> 00:11:54,400 So I'm able to eat a pretty similar amount of food volume 223 00:11:55,080 --> 00:11:57,840 while not having to really reinvent the wheel when it comes 224 00:11:57,840 --> 00:12:01,080 to recreating my meals as my macros change. 225 00:12:01,080 --> 00:12:04,040 So ground beef and eggs as a baseline makes things super 226 00:12:04,040 --> 00:12:06,480 simple. I'm having abundance of keto 227 00:12:06,480 --> 00:12:08,760 bricks, obviously. So I'll typically eat 1 keto 228 00:12:08,760 --> 00:12:12,520 brick a day, which makes getting my fat macros in much easier. 229 00:12:12,840 --> 00:12:15,720 I'm coming from a quality stearic acid course of either 230 00:12:15,920 --> 00:12:18,760 grass finished tallow or organic cacao butter. 231 00:12:19,280 --> 00:12:22,760 So that'll be, you know, pretty much my day is I'll have, you 232 00:12:22,760 --> 00:12:24,880 know, some heavy cream or something in my coffee in the 233 00:12:24,880 --> 00:12:28,520 morning. I'll typically have a keto brick 234 00:12:28,520 --> 00:12:32,200 as my first meal post training. And then I'll have my final 235 00:12:32,200 --> 00:12:35,400 second meal, which is normally ground beef and eggs as the 236 00:12:35,400 --> 00:12:37,800 base. And then I can add butter or, 237 00:12:38,040 --> 00:12:40,800 you know, some type of vegetable if I want to consume a 238 00:12:40,800 --> 00:12:43,280 vegetable. And that's pretty much my go to 239 00:12:43,280 --> 00:12:47,560 from a meal prep standpoint. But again, don't let that be a 240 00:12:47,560 --> 00:12:49,160 manufacturer. There's so many options out 241 00:12:49,160 --> 00:12:51,120 there. You can make, you know, keto 242 00:12:51,240 --> 00:12:53,800 nachos using pork rinds instead of chips. 243 00:12:54,280 --> 00:12:57,560 You can make, you know, multiple different Mexican style themed 244 00:12:57,560 --> 00:12:59,960 foods. There's just so many different 245 00:12:59,960 --> 00:13:02,960 options. So meal prep is easy, but again, 246 00:13:02,960 --> 00:13:06,120 trying to streamline things and just remove variables is key. 247 00:13:06,400 --> 00:13:09,320 So finding foods that are easy to track, that are easy to cook 248 00:13:09,320 --> 00:13:13,080 in batch and ideally, you know, partition throughout the week. 249 00:13:13,080 --> 00:13:16,320 Like when I'm in a prep, I'll typically cook all of my meals 250 00:13:16,320 --> 00:13:20,040 for the coming week on Sunday and then I'll put those in meal 251 00:13:20,040 --> 00:13:22,840 prep, you know, containers and I'll just eat those throughout 252 00:13:22,840 --> 00:13:26,160 the week, grab it and go, go and just have all of that accounted 253 00:13:26,160 --> 00:13:30,280 for and remove the decision fatigue that accompanies trying 254 00:13:30,280 --> 00:13:31,280 to figure out what you're going to eat. 255 00:13:31,280 --> 00:13:32,960 If you already know what you're going to eat because it's 256 00:13:32,960 --> 00:13:36,200 already prepped and ready to rock, then you're more likely to 257 00:13:36,200 --> 00:13:39,320 adhere to the macro goals for the day and not deviate. 258 00:13:39,320 --> 00:13:43,720 So that is very much so the key. All right, next question. 259 00:13:43,840 --> 00:13:48,000 How can I overcome plateaus in my fitness journey? 260 00:13:48,000 --> 00:13:52,160 So plateaus are bound to happen. I mean, you can't implement 261 00:13:52,160 --> 00:13:53,960 progressive overload with your training and then just 262 00:13:53,960 --> 00:13:56,000 continually get stronger indefinitely. 263 00:13:56,200 --> 00:13:59,160 You're going to hit a plateau in some form or fashion, whether it 264 00:13:59,160 --> 00:14:02,880 be a strength based plateau or a compositional based plateau. 265 00:14:03,240 --> 00:14:06,720 The thing to do is to be consistent first and foremost. 266 00:14:06,720 --> 00:14:11,640 But then find a way to add pressure or maybe even alleviate 267 00:14:11,640 --> 00:14:14,320 some pressure and intensity at certain times depending on what 268 00:14:14,320 --> 00:14:17,280 the issue is. So for instance, with weight 269 00:14:17,280 --> 00:14:20,840 training, I will again be be sure to focus on implementing 270 00:14:20,840 --> 00:14:22,160 some form of progressive overload. 271 00:14:22,160 --> 00:14:24,840 And that doesn't necessarily have to mean increasing the 272 00:14:24,840 --> 00:14:27,120 weight on the bar. That can also come from 273 00:14:27,120 --> 00:14:32,080 increased time under tension, forced reps, negative reps, you 274 00:14:32,080 --> 00:14:33,960 know, super sets, things like that. 275 00:14:33,960 --> 00:14:36,560 And if I'm really pushing it hard from an intensity 276 00:14:36,560 --> 00:14:40,640 standpoint and my body is starting to be hindered from a 277 00:14:40,640 --> 00:14:44,480 recovery standpoint, I'll implement A structured deload 278 00:14:44,480 --> 00:14:47,360 week, typically every six to eight weeks, but honestly just 279 00:14:47,360 --> 00:14:48,880 kind of depending on how my body is feeling. 280 00:14:49,360 --> 00:14:53,320 And that will be a week of continued training, but at a 281 00:14:53,320 --> 00:14:56,920 significantly reduced intensity. And that gives my body time to 282 00:14:56,920 --> 00:15:00,080 recover. And I'm often times coming back 283 00:15:00,080 --> 00:15:02,520 stronger the week after that. Deloads. 284 00:15:02,520 --> 00:15:05,640 That certainly helps in, you know, preventing or hedging 285 00:15:05,640 --> 00:15:10,240 against a plateau. Nutritionally speaking, ways you 286 00:15:10,240 --> 00:15:14,160 can overcome plateau is to just simply apply pressure in the 287 00:15:14,160 --> 00:15:17,560 form of increasing your macro nutrient to ramp up your 288 00:15:17,560 --> 00:15:20,720 metabolic rate. Or if you're trying to lose body 289 00:15:20,720 --> 00:15:23,040 weight, you know, being consistent with applying 290 00:15:23,040 --> 00:15:25,960 pressure in the form of decreasing that intake over time 291 00:15:26,240 --> 00:15:29,120 and then obviously manipulating the macro distribution to 292 00:15:29,120 --> 00:15:31,200 whatever is best suited for your goals. 293 00:15:31,840 --> 00:15:37,200 So change prevents or minimizes the likelihood of plateauing. 294 00:15:37,840 --> 00:15:41,320 If you are doing the exact same thing every single day without 295 00:15:41,400 --> 00:15:46,040 deviation, your body has no reason to change and then 296 00:15:46,040 --> 00:15:50,360 therefore will plateau. And while maintenance is a myth, 297 00:15:50,760 --> 00:15:53,080 if you are consistently doing the exact same thing without 298 00:15:53,080 --> 00:15:55,760 change, without applying pressure, without creating a 299 00:15:55,760 --> 00:15:59,720 stimulus, your body is not highly motivated to change 300 00:15:59,720 --> 00:16:03,480 beyond its current state. So that is what a plateau is. 301 00:16:03,480 --> 00:16:08,120 So finding ways to break free of that breakthrough, that is key. 302 00:16:08,120 --> 00:16:11,400 And that is done by applying pressure or alleviating 303 00:16:11,400 --> 00:16:15,120 pressure, just simply creating a new stimulus that your body then 304 00:16:15,120 --> 00:16:18,080 has to respond to and adapt in some form or fashion. 305 00:16:18,960 --> 00:16:22,520 All right, next question, What supplements should I consider 306 00:16:22,520 --> 00:16:26,840 while on keto? So I honestly don't really use 307 00:16:26,880 --> 00:16:29,520 many supplements with me being a natural competitor. 308 00:16:30,640 --> 00:16:33,680 I honestly just get PTSD looking at nutrition or not nutrition 309 00:16:33,680 --> 00:16:37,560 facts but supplement facts because so many of them are you 310 00:16:37,560 --> 00:16:40,160 know, banned in my natural federation. 311 00:16:41,000 --> 00:16:45,280 And I honestly eat really high quality foods on my ketogenic 312 00:16:45,280 --> 00:16:49,200 diet, so there's not much need for supplemental nutrition 313 00:16:49,200 --> 00:16:51,720 because everything that I'm consuming is pretty much 314 00:16:51,720 --> 00:16:55,000 checking all the boxes from a micronutrient and mineral 315 00:16:55,000 --> 00:16:57,840 standpoint. So I don't really take much 316 00:16:57,840 --> 00:16:59,560 supplements. I mean, I use creatine 317 00:16:59,560 --> 00:17:01,920 monhydrate, just a simple creatine monhydrate. 318 00:17:02,600 --> 00:17:04,119 I'll take in a lot of electrolytes. 319 00:17:04,119 --> 00:17:07,800 So sodium, potassium, magnesium, things like that. 320 00:17:07,800 --> 00:17:11,200 Just the basics, caffeine and coffee. 321 00:17:11,520 --> 00:17:15,119 I don't really do pre workouts so my supplementation is pretty 322 00:17:15,119 --> 00:17:17,240 minimal. But for those that are adopting 323 00:17:17,240 --> 00:17:20,760 A ketogenic approach and may have some issues with digestion 324 00:17:20,760 --> 00:17:23,520 or things like that, you know, maybe temporarily supplementing 325 00:17:23,520 --> 00:17:27,359 with Oxfile salts to, you know, ramp up or aid that bowel 326 00:17:27,359 --> 00:17:30,720 production in the beginning until your body's own production 327 00:17:30,720 --> 00:17:34,080 increases may be a safe bet if needed. 328 00:17:34,640 --> 00:17:37,640 But really and true, there's not any specific supplements that I 329 00:17:37,640 --> 00:17:41,920 would say are just, you know, necessary or required once you 330 00:17:41,920 --> 00:17:45,560 adopt A ketogenic approach. So yeah, there's I mean, 331 00:17:45,560 --> 00:17:48,080 supplementations, it's people overthink supplements. 332 00:17:48,080 --> 00:17:50,200 I mean, there is a place for supplements. 333 00:17:50,200 --> 00:17:53,800 But the beautiful thing about a well formulated, well formulated 334 00:17:53,800 --> 00:17:58,080 to be in the key there ketogenic diet is that a lot of those 335 00:17:58,280 --> 00:18:01,920 deficiencies are, you know, made made-up for with the foods 336 00:18:01,920 --> 00:18:04,440 you're eating. So there shouldn't really be 337 00:18:04,520 --> 00:18:06,920 that need to excessively supplement. 338 00:18:06,920 --> 00:18:10,640 I mean, if you're eating ample proteins, then you don't need to 339 00:18:10,640 --> 00:18:12,480 be taking a bunch of branched chain amino acids. 340 00:18:12,480 --> 00:18:15,800 If you're taking in, you know, quality fats, then you don't 341 00:18:15,800 --> 00:18:18,080 need to be something with a bunch of, you know, official 342 00:18:18,080 --> 00:18:21,000 Omega pills. So if you're consuming the right 343 00:18:21,000 --> 00:18:24,080 stuff food wise, you don't need to have that much 344 00:18:24,080 --> 00:18:26,160 supplementation. Now, even if you are consuming a 345 00:18:26,160 --> 00:18:30,600 lot of meat, which naturally has creatine in it, you're not going 346 00:18:30,600 --> 00:18:34,280 to be able to benefit from the, you know, super physiological 347 00:18:34,400 --> 00:18:37,400 levels of creatine that would be beneficial from a performance 348 00:18:37,400 --> 00:18:40,240 standpoint. So supplementing with creatine 349 00:18:40,240 --> 00:18:42,360 makes sense. But again, if you're eating 350 00:18:42,360 --> 00:18:44,560 enough meat, you don't need to be consuming like a protein 351 00:18:44,560 --> 00:18:48,600 powder or something like that. So keep the supplements minimal 352 00:18:48,600 --> 00:18:50,960 if you don't have any deficiencies and you don't 353 00:18:50,960 --> 00:18:53,640 really, I mean you got a test to see if you have those 354 00:18:53,640 --> 00:18:56,640 deficiencies. But honestly just electrolytes 355 00:18:56,640 --> 00:19:00,280 and creatine is pretty much my go to's mean if vitamin D3 and 356 00:19:00,280 --> 00:19:03,320 K2 to play it safe. But really and truly don't 357 00:19:03,440 --> 00:19:05,320 overthink the supplementation side. 358 00:19:06,640 --> 00:19:11,120 Next question we have, how does the ketogenic diet affect 359 00:19:11,120 --> 00:19:14,920 athletic performance? So again, this is going to be 360 00:19:14,920 --> 00:19:18,120 kind of interesting because a lot of the studies that paint 361 00:19:18,240 --> 00:19:22,160 ketogenic dieting into a negative light as it pertains to 362 00:19:22,200 --> 00:19:25,480 athletic performance are done in participants that have not 363 00:19:25,480 --> 00:19:28,920 really been following the the diet for any significant length 364 00:19:28,920 --> 00:19:31,720 of time. Most of these studies are like 2 365 00:19:31,720 --> 00:19:34,960 or 4 week studies taking somebody that's not yet fat 366 00:19:34,960 --> 00:19:37,440 adapted, putting them in a ketogenic diets and then 367 00:19:37,440 --> 00:19:41,240 measuring the outcomes, in which case the outcomes often times 368 00:19:41,480 --> 00:19:44,720 you know, worsen compared to the baseline. 369 00:19:45,480 --> 00:19:46,920 That's not a fair study in my opinion. 370 00:19:46,920 --> 00:19:48,920 Like you have to be looking at someone that's actually fat 371 00:19:48,920 --> 00:19:51,000 adapted. So you're comparing apples to 372 00:19:51,000 --> 00:19:54,440 apples so to speak. So when you first start the 373 00:19:54,440 --> 00:19:57,120 diet, you will likely see a dip in athletic performance. 374 00:19:58,000 --> 00:20:01,640 But after enough time, when those metabolic pathways are put 375 00:20:01,640 --> 00:20:05,800 in place and are up regulated, your fat metabolism is up 376 00:20:05,800 --> 00:20:09,000 regulating those. You know, downsides and 377 00:20:09,000 --> 00:20:10,960 performance should go on the wayside. 378 00:20:12,000 --> 00:20:14,760 This is true across the board from an endurance standpoint, 379 00:20:14,760 --> 00:20:16,640 from a strength output standpoint. 380 00:20:16,640 --> 00:20:20,280 What I personally noticed is that by following a ketogenic 381 00:20:20,280 --> 00:20:24,960 diet, I have less inflammation. So I'm able to train the muscle 382 00:20:25,560 --> 00:20:29,880 as intensely as I was before, but with increased frequency. 383 00:20:29,960 --> 00:20:33,560 Case in point, I used to be, you know, I would do a heavy leg 384 00:20:33,560 --> 00:20:36,320 day, for instance, and because of the inflammation, I was under 385 00:20:36,880 --> 00:20:40,080 my knees, my joints, everything would hurt where I would not be 386 00:20:40,080 --> 00:20:42,800 able to do a heavy leg day for another, you know, week or so. 387 00:20:43,080 --> 00:20:47,960 Whereas now with ketone, ketones being anti-inflammatory, having 388 00:20:47,960 --> 00:20:50,880 ample dietary fat and hormonal health being productive for 389 00:20:50,880 --> 00:20:54,920 inflammation, I can train much more frequently and that 390 00:20:54,920 --> 00:20:58,440 increased frequency allows me to have more total volume 391 00:20:58,440 --> 00:21:01,880 throughout the week in my training and I'm able to recover 392 00:21:01,880 --> 00:21:04,480 better. So my training performance has 393 00:21:04,480 --> 00:21:07,360 only improved upon what it was previously when I was falling a 394 00:21:07,360 --> 00:21:10,680 carbohydrate based diet. So once you become deeply fat 395 00:21:10,680 --> 00:21:13,400 adapted, you probably will notice something similar, 396 00:21:13,680 --> 00:21:18,280 reduced inflammation, a decrease in DOMS, delayed onset muscle 397 00:21:18,280 --> 00:21:20,440 soreness. And also when your weight 398 00:21:20,440 --> 00:21:24,680 training for instance, used to I would have like this, you know, 399 00:21:24,680 --> 00:21:27,720 I hit this lactic acid threshold where I had this burning 400 00:21:27,720 --> 00:21:31,240 sensation that would be the the ceiling to what I can lift 401 00:21:31,240 --> 00:21:33,240 because I would have that burning sensation, I just simply 402 00:21:33,240 --> 00:21:34,680 would not be able to train through that. 403 00:21:35,000 --> 00:21:39,160 Whereas once you become more deeply fat adapted, your body is 404 00:21:39,160 --> 00:21:43,280 able to up regulate your MCT transporters, monocarboxylic 405 00:21:43,280 --> 00:21:47,240 transporters, those are up regulated to help shuttle ketone 406 00:21:47,240 --> 00:21:50,840 bodies through the through your body, but they also help clear 407 00:21:50,840 --> 00:21:53,480 lactate and pyruvate. So you don't really have that 408 00:21:53,480 --> 00:21:57,760 same, you know, lactic burn. That was often times the case, 409 00:21:57,760 --> 00:22:00,040 you know, when you're doing a high Rep set of something 410 00:22:00,040 --> 00:22:03,400 previously. So I can train through that much 411 00:22:03,400 --> 00:22:05,680 more efficiently because I don't really have that anymore. 412 00:22:05,920 --> 00:22:08,880 And I'm pretty much just hindered by my strength for the 413 00:22:08,880 --> 00:22:11,040 given movement once I hit that muscle failure. 414 00:22:11,040 --> 00:22:16,040 So I can train more frequently, have better recovery and I don't 415 00:22:16,040 --> 00:22:17,960 have issues with soreness like I used to. 416 00:22:17,960 --> 00:22:21,840 So in all intensive purposes, my training is only benefited since 417 00:22:21,840 --> 00:22:24,920 adopting A ketogenic diet. Now again, caveat being you have 418 00:22:24,920 --> 00:22:28,920 to give yourself time to actually get adapted and build 419 00:22:28,920 --> 00:22:32,760 up those metabolic, you know, systems of processes that 420 00:22:32,760 --> 00:22:35,440 doesn't happen overnight. So give it the time that it's 421 00:22:35,440 --> 00:22:39,160 due. Next question, what are the best 422 00:22:39,160 --> 00:22:41,760 sources of protein on a keto diet? 423 00:22:42,560 --> 00:22:46,040 So best sources of protein are bioavailable sources. 424 00:22:46,040 --> 00:22:49,560 So preferentially using, you know, animal based sources, 425 00:22:50,000 --> 00:22:52,680 ideally coming from a ruminant animal. 426 00:22:53,320 --> 00:22:56,120 When you look at so there's a couple different ways we can 427 00:22:56,120 --> 00:22:57,920 take this. So when you look at the amino 428 00:22:57,920 --> 00:23:01,200 acid spectrum for instance, a lot of plant based proteins do 429 00:23:01,200 --> 00:23:03,480 not have a complete amino acid profile. 430 00:23:04,200 --> 00:23:06,760 Ideally you want to target protein sources that do. 431 00:23:06,760 --> 00:23:10,720 If you are taking implant proteins, try and pair ones that 432 00:23:10,720 --> 00:23:13,480 have complementary amino acid profiles that you do get the 433 00:23:13,480 --> 00:23:16,800 full spectrum of amino acids. That's why we do that with our 434 00:23:16,840 --> 00:23:18,800 plant based protein powders in the keto bricks. 435 00:23:18,800 --> 00:23:21,960 We have, you know, different sources of plant proteins to 436 00:23:21,960 --> 00:23:24,320 comprise the complete amino acid profile. 437 00:23:24,800 --> 00:23:29,200 Animal proteins are already containing that complete amino 438 00:23:29,200 --> 00:23:32,120 acid spectrum. They're also more bioavailable 439 00:23:32,120 --> 00:23:36,280 to us as humans because we are animals and they typically up 440 00:23:36,280 --> 00:23:39,280 regulate the nutrition they're consuming, at least the ruminant 441 00:23:39,280 --> 00:23:41,840 animals do. So from an amino acid 442 00:23:41,840 --> 00:23:44,280 standpoint, animal based proteins is key. 443 00:23:45,040 --> 00:23:49,960 And then from a ruminant versus monogastric standpoint, I tend 444 00:23:49,960 --> 00:23:52,720 to recommend, you know, just knowing where your meat comes 445 00:23:52,720 --> 00:23:57,840 from, for instance, if you are eating a monogastric animal. 446 00:23:57,840 --> 00:24:01,840 So a single chamber stomach like humans don't eat humans. 447 00:24:01,840 --> 00:24:03,200 I wouldn't recommend that. But if you're eating like 448 00:24:03,200 --> 00:24:06,240 chickens or pork, those have single stomachs as well. 449 00:24:06,840 --> 00:24:09,600 When you're dealing with a monogastric animal, they're more 450 00:24:09,600 --> 00:24:13,400 more so a matter of, you know, what they eat is what is stored 451 00:24:13,400 --> 00:24:16,080 in their fat. So if you're consuming, you 452 00:24:16,080 --> 00:24:20,240 know, chickens or pigs that were fed a very poor quality diet or 453 00:24:20,240 --> 00:24:23,760 in, you know, some part living conditions, any toxins that 454 00:24:23,760 --> 00:24:27,040 they're inundated with or the food they're consuming is going 455 00:24:27,040 --> 00:24:29,600 to be more readily stored in their fat, which then you'll be 456 00:24:29,600 --> 00:24:32,800 consuming as well. Whereas with a ruminant animal, 457 00:24:32,880 --> 00:24:37,080 A4 chambered stomach animal like lamb and venison and cow, and 458 00:24:37,400 --> 00:24:40,080 they're going to up regulate the nutrition they're eating. 459 00:24:40,080 --> 00:24:42,800 So they're going to be grazing on grass, for instance, up 460 00:24:42,800 --> 00:24:46,120 regulating that and turning it into quality meats. 461 00:24:46,120 --> 00:24:50,520 And that's just a better process from a, you know, health and 462 00:24:50,520 --> 00:24:54,960 health standpoint. Now what they eat from a toxin 463 00:24:54,960 --> 00:24:57,880 standpoint is also going to be stored, but they're able to 464 00:24:57,880 --> 00:25:01,800 clear that better through just their digestive tract and up 465 00:25:01,800 --> 00:25:04,760 regulate it more efficiently. And again, it's going to get 466 00:25:04,760 --> 00:25:07,800 stored in the fat. So, you know, this kind of goes 467 00:25:07,800 --> 00:25:11,320 back to the debate of grain finished versus grass finished. 468 00:25:11,320 --> 00:25:15,680 And an important thing to note is that all cows are grass fed. 469 00:25:15,680 --> 00:25:19,400 I mean, any cow is going to consume grass for the majority 470 00:25:19,400 --> 00:25:21,840 of its life, typically 70 to 80% of its lifespan. 471 00:25:22,320 --> 00:25:25,480 What they're finished on dictates, you know, the fat that 472 00:25:25,480 --> 00:25:27,400 they put on that last little bit of their lifespan. 473 00:25:27,800 --> 00:25:31,240 And if you're going to the commodity beef system, they're 474 00:25:31,240 --> 00:25:34,560 going to get paid based off of the weight of that cattle. 475 00:25:34,560 --> 00:25:38,600 So they're incentivized to get as much weight on that animal as 476 00:25:38,600 --> 00:25:41,960 quickly as possible because it costed them money to raise it. 477 00:25:41,960 --> 00:25:45,560 So, you know, factory feed lot systems are in place for that 478 00:25:45,560 --> 00:25:48,000 very reason. They finish those cows on grain 479 00:25:48,000 --> 00:25:51,640 that fattens them up much more quickly in those last, you know, 480 00:25:51,760 --> 00:25:55,960 cycle of their their life cycle and that, you know, grain. 481 00:25:55,960 --> 00:25:59,920 Any toxins associated with that, any, you know, pesticides, 482 00:25:59,920 --> 00:26:02,600 antibiotics, any of that stuff is going to be stored primarily 483 00:26:02,600 --> 00:26:06,960 in that animal's fat. So if you're eating animals from 484 00:26:06,960 --> 00:26:11,200 a poorly sourced location that are, you know, inundated with 485 00:26:11,200 --> 00:26:16,040 more toxins, trying to focus on getting leaner cuts and then 486 00:26:16,040 --> 00:26:20,120 adding quality fat is key. But that just adds more 487 00:26:20,120 --> 00:26:23,000 complexity there. So I always try and just know 488 00:26:23,000 --> 00:26:26,880 where I'm getting my food from. And if I'm sourcing from, you 489 00:26:26,880 --> 00:26:29,640 know, grass finished places where I know what the quality of 490 00:26:29,640 --> 00:26:33,520 that animal feed was consuming. And then I can just rest more, 491 00:26:33,720 --> 00:26:36,240 you know, surely knowing what the quality of that meat that 492 00:26:36,240 --> 00:26:41,480 I'm consuming contains. So kind of a tangent there, but 493 00:26:41,480 --> 00:26:43,280 that would be my thoughts on that. 494 00:26:43,280 --> 00:26:44,960 It was, it was the original question anyways. 495 00:26:45,920 --> 00:26:48,000 Best source of protein. So yeah, best source of protein 496 00:26:48,000 --> 00:26:50,520 is animal based proteins ideally. 497 00:26:50,760 --> 00:26:53,640 And knowing where that food, where, where that animal comes 498 00:26:53,640 --> 00:26:55,800 from and what it was fit. In a perfect world, that would 499 00:26:55,800 --> 00:26:59,120 be the solution. Now I get it, we don't all know 500 00:26:59,120 --> 00:27:00,880 our local form. We're not all hunters. 501 00:27:01,120 --> 00:27:05,480 So we can't always do that and I don't want to get kind of the 502 00:27:05,480 --> 00:27:09,080 weeds like do the best you can with what you have basically. 503 00:27:09,680 --> 00:27:13,080 But I always try and make an effort to know what that animals 504 00:27:13,080 --> 00:27:16,120 life was like and what it was consuming before I consumed it. 505 00:27:17,040 --> 00:27:21,480 All right, next question, how can I stay motivated during my 506 00:27:21,480 --> 00:27:25,280 fitness journey? So motivation is interesting. 507 00:27:25,280 --> 00:27:28,520 Motivation, you know, is it comes and goes, it goes. 508 00:27:28,520 --> 00:27:31,080 It's it's cyclical in nature. There's going to be times where 509 00:27:31,080 --> 00:27:34,360 you can get super motivated and then you know, less than a day 510 00:27:34,360 --> 00:27:36,520 later it's gone. You know, you can watch a really 511 00:27:36,520 --> 00:27:39,800 hyped up 3 minute long YouTube video and be on fire for the 512 00:27:39,800 --> 00:27:41,800 next 30 minutes. But then how do you feel when 513 00:27:41,800 --> 00:27:42,880 you wake up the following morning? 514 00:27:43,280 --> 00:27:46,080 So motivation is great. I'm not going to throw rocks at 515 00:27:46,080 --> 00:27:49,360 motivation by any means, but discipline and you know, 516 00:27:49,360 --> 00:27:53,160 habitual activities is where the rubber meets the road, so to 517 00:27:53,160 --> 00:27:55,120 speak. There's days where I don't feel 518 00:27:55,120 --> 00:27:57,440 like waking up and working out. There's days where I don't want 519 00:27:57,440 --> 00:28:00,120 to hit my macros. There's days where I just, you 520 00:28:00,120 --> 00:28:02,280 know, want to kick my feet up and relax. 521 00:28:02,360 --> 00:28:05,800 But I recognize that that's not going to lead to my betterment. 522 00:28:06,240 --> 00:28:09,640 You know, long term, the day-to-day actions that we make 523 00:28:09,920 --> 00:28:14,720 compounded over our lifetime is going to be what makes or breaks 524 00:28:14,720 --> 00:28:16,880 us. So motivation is all fine and 525 00:28:16,880 --> 00:28:19,520 dandy, but again, discipline is where it's at. 526 00:28:19,520 --> 00:28:22,760 So figuring out what it is that you're trying to accomplish, 527 00:28:23,240 --> 00:28:27,240 making sure that you are working towards that in some form or 528 00:28:27,240 --> 00:28:31,240 fashion in a sustainable manner every single day is key. 529 00:28:31,360 --> 00:28:34,280 I mean, there are days that I have more intense training 530 00:28:34,280 --> 00:28:37,840 sessions in the other, but I typically always get to the gym 531 00:28:37,840 --> 00:28:40,360 unless it's a scheduled off day or if I'm traveling or something 532 00:28:40,360 --> 00:28:42,200 like that. But even when I'm off of my 533 00:28:42,200 --> 00:28:46,120 normal routine, I'm still doing things that are not moving me 534 00:28:46,120 --> 00:28:49,400 away from the overarching goal. So even if I'm outside of my 535 00:28:49,400 --> 00:28:53,600 routine, I'm still trying to move the needle in my favor in 536 00:28:53,600 --> 00:28:55,920 some way or another. So whether that means, you know, 537 00:28:55,920 --> 00:28:59,240 still eating the right food or still getting some movement in 538 00:28:59,240 --> 00:29:03,480 or still, you know, recovering, if it's a recovery day, like 539 00:29:03,480 --> 00:29:06,360 actually trying to rest and recover more so that I can hit 540 00:29:06,360 --> 00:29:09,000 it hard the next day when I return to my routine is key. 541 00:29:09,520 --> 00:29:14,040 But try and find something somehow, some way that moves you 542 00:29:14,040 --> 00:29:18,240 closer to the overarching goal every single day. 543 00:29:18,600 --> 00:29:20,040 And that is the key, ladies and gentlemen. 544 00:29:20,600 --> 00:29:24,640 All right, next question. What are the signs of being in 545 00:29:24,640 --> 00:29:28,080 ketosis? So from a super technical 546 00:29:28,080 --> 00:29:31,240 standpoint, you can do a blood ketone test. 547 00:29:32,200 --> 00:29:33,760 Actually, before we even talk about that, you can do a 548 00:29:33,760 --> 00:29:36,920 urinalysis test. So you can get a ketone strip 549 00:29:36,920 --> 00:29:40,400 that you pee on and that's going to be measuring acetoacetate and 550 00:29:40,400 --> 00:29:43,680 it shows dark purple if you're producing ketones. 551 00:29:43,680 --> 00:29:47,560 Now, people got super excited about that when keto first 552 00:29:47,560 --> 00:29:50,280 started becoming popular. Everybody peed on sticks and 553 00:29:50,280 --> 00:29:53,360 just posting it on social media, that doesn't really tell you 554 00:29:53,360 --> 00:29:55,960 much. I mean, it, it can be useful if 555 00:29:55,960 --> 00:29:58,880 you just need something tangible to get excited about, to get 556 00:29:58,880 --> 00:30:01,160 motivated about like we talked about earlier. 557 00:30:01,160 --> 00:30:04,480 And that's great, but it's not really going to be telling long 558 00:30:04,480 --> 00:30:08,000 term because as your body gets more adapted, you're going to be 559 00:30:08,000 --> 00:30:11,040 excreting less of that ketone in your urine. 560 00:30:11,560 --> 00:30:14,360 So then people typically transition to blood testing, 561 00:30:14,360 --> 00:30:17,440 which is going to be measuring beta hydroxybutyrate and that is 562 00:30:17,440 --> 00:30:21,840 technically in ketosis if you are registering .5 millimolar or 563 00:30:21,840 --> 00:30:26,480 mower or the .5 millimolar or more. 564 00:30:27,200 --> 00:30:30,320 Now, should you become a slave to testing your blood ketones? 565 00:30:30,360 --> 00:30:35,040 Not at all. I typically only test my glucose 566 00:30:35,040 --> 00:30:38,280 and ketones when I'm doing a very involved experiment and I 567 00:30:38,280 --> 00:30:41,560 just want to see how certain foods impact things, how I'm 568 00:30:41,560 --> 00:30:44,040 correlating, how I'm feeling based off what my blood numbers 569 00:30:44,040 --> 00:30:46,160 are. But I don't really put a whole 570 00:30:46,160 --> 00:30:49,640 lot of stock in that as just a day-to-day, you know, baseline. 571 00:30:50,000 --> 00:30:52,800 I'm going off of how I'm feeling, what I'm performing. 572 00:30:52,800 --> 00:30:56,800 Like if I've got good cognition, good mental clarity and energy 573 00:30:56,800 --> 00:31:00,640 throughout the day, if I'm not eating carbohydrates and I'm 574 00:31:00,640 --> 00:31:05,320 feeling great and I'm performing great and I've got good mental 575 00:31:05,320 --> 00:31:10,240 acuity, then I feel confident that I am fat adapted, running 576 00:31:10,240 --> 00:31:13,320 on fat as my primary fuel substrate and in ketosis. 577 00:31:13,320 --> 00:31:16,480 So I would let that be the litmus test that you pretty much 578 00:31:16,480 --> 00:31:20,880 measure everything against. All right, How do I balance 579 00:31:21,080 --> 00:31:23,960 cardio and weight training on keto? 580 00:31:24,400 --> 00:31:27,280 So when it comes to cardio, this is not really necessary specific 581 00:31:27,280 --> 00:31:30,480 to keto. This is just in general, I try 582 00:31:30,480 --> 00:31:34,280 and take a minimum viable dose to cardio, especially from a 583 00:31:34,280 --> 00:31:36,880 compositional standpoint. So changing your composition is 584 00:31:36,880 --> 00:31:40,320 going to come primarily from, you know, weight training and 585 00:31:40,320 --> 00:31:43,640 nutritional manipulations. Cardio is great, and we all want 586 00:31:43,640 --> 00:31:45,800 to have a certain degree of cardiovascular health. 587 00:31:45,800 --> 00:31:50,040 You don't want to be winded doing squats, which hinders your 588 00:31:50,520 --> 00:31:53,080 strength training performance if you're out of shape, 589 00:31:53,080 --> 00:31:56,760 cardiovascularly speaking. So I think having a, you know, 590 00:31:56,760 --> 00:31:59,600 healthy baseline of cardiovascular function is 591 00:31:59,600 --> 00:32:03,120 certainly worthwhile. Like I like to be able to move 592 00:32:03,280 --> 00:32:07,080 and perform and, you know, go go on a hike with my family and 593 00:32:07,080 --> 00:32:09,600 have the, you know, level of fitness that allows me to do 594 00:32:09,600 --> 00:32:11,240 that. But I don't try to become a 595 00:32:11,240 --> 00:32:14,520 slave to doing cardio. Like there's no inherent benefit 596 00:32:14,520 --> 00:32:17,640 to just, you know, spending hours on the treadmill or hours 597 00:32:17,640 --> 00:32:20,080 on the Stairmaster. I take a minimum viable dose 598 00:32:20,080 --> 00:32:23,040 approach to that so that I can preserve muscle glycogen all the 599 00:32:23,040 --> 00:32:27,320 more, not hinder my recovery any more than necessary and focus 600 00:32:27,320 --> 00:32:30,840 primarily on, you know, nutritional manipulations and 601 00:32:30,840 --> 00:32:33,960 performance in the weight room. You know, for me as a as a 602 00:32:33,960 --> 00:32:37,720 bodybuilder now, if I was a ultra marathon runner, I would 603 00:32:37,720 --> 00:32:40,520 have a different answer to that and I would shift my priority 604 00:32:40,520 --> 00:32:43,200 and focus. But most people are probably 605 00:32:43,480 --> 00:32:46,480 asking as it pertains to changing body composition. 606 00:32:46,480 --> 00:32:51,000 So as it pertains to body composition, the cardio should 607 00:32:51,000 --> 00:32:55,360 be the least important lever that you are focusing on. 608 00:32:56,280 --> 00:32:58,840 I mean, typically when I'm in a competition prep and I get down 609 00:32:58,840 --> 00:33:02,240 crazy freaking lean, you know, even at the very depth of my 610 00:33:02,240 --> 00:33:06,040 prep, I'm only doing a few sessions of Stairmaster a week. 611 00:33:06,200 --> 00:33:08,960 It's normally never exceeding 20 minutes per session. 612 00:33:08,960 --> 00:33:12,200 So the vast majority of the focus should be on the weight 613 00:33:12,200 --> 00:33:16,920 training. Next question, what are some 614 00:33:16,920 --> 00:33:20,440 common mistakes to avoid on a ketogenic diet? 615 00:33:21,240 --> 00:33:27,080 Common mistakes to avoid? So I feel like a lot of people 616 00:33:27,240 --> 00:33:32,760 get caught up in the tracking component of like the blood 617 00:33:32,760 --> 00:33:34,200 ketones can, like I talked about earlier. 618 00:33:34,200 --> 00:33:36,960 So again, you don't have to use that as like the, the, the 619 00:33:36,960 --> 00:33:39,200 standard. You can kind of just use that 620 00:33:39,200 --> 00:33:40,520 when you're experimenting with things. 621 00:33:40,800 --> 00:33:43,280 I feel like one of the common pitfalls people make is just 622 00:33:43,280 --> 00:33:47,040 what is popular right now in social media. 623 00:33:47,040 --> 00:33:50,160 So I've been in the space long enough to see in the very 624 00:33:50,160 --> 00:33:54,240 beginning, you know, people were super fearful of protein for 625 00:33:54,240 --> 00:33:56,800 fear of gluconeogenesis and they were just advocating very 626 00:33:56,800 --> 00:34:00,440 minimal protein if they're trying to optimize for ketogenic 627 00:34:00,440 --> 00:34:03,080 time. And that obviously wasn't great 628 00:34:03,080 --> 00:34:07,360 because we need protein. Now here lately it's been, you 629 00:34:07,360 --> 00:34:10,639 know, protein's been given this Halo and everybody's like super 630 00:34:10,639 --> 00:34:16,080 hardcore all about protein to the detriment of ample dietary 631 00:34:16,080 --> 00:34:18,440 fat, which is obviously not good either. 632 00:34:19,120 --> 00:34:21,920 And then here super lately, like in the past month, it's all been 633 00:34:21,920 --> 00:34:25,840 about this sugar diet, in which case the mechanism of action is 634 00:34:26,040 --> 00:34:29,520 very, very, very low protein. So we're kind of going back to 635 00:34:29,520 --> 00:34:33,960 the whole low protein thing. And the mistakes people make is 636 00:34:33,960 --> 00:34:39,679 basically what, what is revealed in the trends and hypes and, you 637 00:34:39,679 --> 00:34:42,560 know, dogma and narrative on social media. 638 00:34:42,840 --> 00:34:45,480 If everybody's talking about, you know, not eating enough 639 00:34:45,480 --> 00:34:47,280 protein, that's what's going to happen. 640 00:34:47,280 --> 00:34:48,560 People aren't going to eat enough protein. 641 00:34:48,840 --> 00:34:51,199 If everybody's talking about, you know, eating too much 642 00:34:51,199 --> 00:34:53,320 protein, then the, the pendulum is going to swing. 643 00:34:53,320 --> 00:34:56,000 So far the opposite direction, people are going to consume too 644 00:34:56,000 --> 00:35:00,640 much protein relative to ample dietary fat and their energy is 645 00:35:00,640 --> 00:35:03,720 going to suffer. Like there is a balance to be 646 00:35:03,720 --> 00:35:07,960 made here and often times the gurus on social media are 647 00:35:08,120 --> 00:35:11,320 advocating like this hyped thing that's just going to lead to 648 00:35:11,320 --> 00:35:12,920 people's detriment is not really sustainable. 649 00:35:12,920 --> 00:35:16,120 So the mistakes people make, the most common mistakes people make 650 00:35:16,120 --> 00:35:21,440 is they let too much noise into their ecosystem. 651 00:35:21,440 --> 00:35:24,600 They just listen to all these conflicting sources of 652 00:35:24,600 --> 00:35:27,080 information, of which I am a source of information. 653 00:35:27,080 --> 00:35:29,360 Like y'all listen to this podcast, this video right now, 654 00:35:29,760 --> 00:35:33,280 and I'm probably saying stuff that is counter to what Thomas 655 00:35:33,280 --> 00:35:36,680 de Lauer or Mark Bell or whoever else is putting stuff out there 656 00:35:36,680 --> 00:35:39,360 is saying. And people just bounce around 657 00:35:39,360 --> 00:35:41,560 from one thing to the next. I'm all about having 658 00:35:41,560 --> 00:35:46,880 information, but information overload is costing people, you 659 00:35:46,880 --> 00:35:49,720 know, action, and they're just bouncing from one thing to the 660 00:35:49,720 --> 00:35:53,440 next too frequently without giving their bodies ample time 661 00:35:53,440 --> 00:35:56,480 to acclimate to anyone manipulation they make. 662 00:35:57,280 --> 00:36:00,160 So that is probably the case with any and every diet, but 663 00:36:00,160 --> 00:36:02,800 that is certainly a common pitfall for sure. 664 00:36:04,200 --> 00:36:09,680 The next question we have is how can I manage cravings while on 665 00:36:09,680 --> 00:36:12,480 keto? So when it comes to cravings, 666 00:36:13,400 --> 00:36:16,160 you know, honestly, your palate changes quite a bit once you 667 00:36:16,160 --> 00:36:19,200 become fat adapted. So if you're a phone of standard 668 00:36:19,200 --> 00:36:21,760 American diets and you're eating a lot of, you know, highly 669 00:36:21,760 --> 00:36:26,640 processed, hyper palatable sugary foods, you crave a lot 670 00:36:26,640 --> 00:36:30,320 more sugary foods. Once you adopt A ketogenic 671 00:36:30,320 --> 00:36:32,840 approach and you remove all of that and you're eating more, you 672 00:36:32,840 --> 00:36:36,480 know, single ingredient, wholesome, nutrient dense real 673 00:36:36,480 --> 00:36:39,800 foods, your palate changes and you find yourself not really 674 00:36:39,800 --> 00:36:42,720 cravings craving the sweet things as much. 675 00:36:43,400 --> 00:36:47,320 Like I definitely prefer, you know, salty and savoury or over 676 00:36:47,400 --> 00:36:50,040 sweet foods. Now where as you know, rewind 677 00:36:50,040 --> 00:36:53,880 the clock back 11 years ago and you know, I was a candy fiend. 678 00:36:54,520 --> 00:36:55,680 That's what I was eating a lot of. 679 00:36:55,680 --> 00:36:59,400 So like your, your palate changes, your cravings change. 680 00:36:59,760 --> 00:37:04,440 Now, when it comes to cravings of just food in general, you 681 00:37:04,440 --> 00:37:08,760 know, hunger, those are often times result of, you know, being 682 00:37:08,760 --> 00:37:12,280 in a caloric deficit, having a skewed leptin and grill and 683 00:37:12,280 --> 00:37:16,600 hormonal regulatory system in which those natural in a tongue 684 00:37:16,600 --> 00:37:20,920 or signaling cues are all jacked up or there because you were in 685 00:37:20,920 --> 00:37:23,200 such a deficit. And that can certainly lead to 686 00:37:23,240 --> 00:37:26,320 some cravings of just eating more food and just consumption 687 00:37:26,320 --> 00:37:28,840 in general. So you have to kind of be 688 00:37:28,840 --> 00:37:31,640 strategic with that. Like when I'm dying down for a 689 00:37:31,640 --> 00:37:35,240 show, you know, my leptin and grill and hormones are impacted 690 00:37:35,240 --> 00:37:39,480 and my cravings for just food in general intensify. 691 00:37:39,920 --> 00:37:42,920 So I've got to take all that into, you know, into account 692 00:37:43,080 --> 00:37:46,320 depending on where I'm at with my goals and you know, hedge the 693 00:37:46,320 --> 00:37:50,960 bets and incorporate hunger hack foods and just do things to make 694 00:37:50,960 --> 00:37:53,400 it sustainable to get to the desired level of body fat. 695 00:37:53,400 --> 00:37:56,840 Now, when it comes to just craving a certain, you know, 696 00:37:57,040 --> 00:38:01,520 taste or texture or flavor variety, again, I'll just point 697 00:38:01,520 --> 00:38:04,360 to the fact that there are so many alternatives for the 698 00:38:04,360 --> 00:38:07,640 ketogenic foods out there. So if you're craving, you know, 699 00:38:07,640 --> 00:38:10,840 fried catfish, for instance, which is something I used to 700 00:38:10,840 --> 00:38:14,280 love eating, you know, I could have fried catfish. 701 00:38:14,280 --> 00:38:19,280 Now I would just swap out and fry that catfish in tallow 702 00:38:19,320 --> 00:38:21,760 instead. And I would use like a pork 703 00:38:21,760 --> 00:38:26,440 panko as a breading instead of you know, cornmeal or something 704 00:38:26,440 --> 00:38:28,800 like that. I would, if I'm craving 705 00:38:28,800 --> 00:38:31,920 cheesecake, I would have my wife's keto cheesecake as 706 00:38:31,920 --> 00:38:35,000 opposed to a legitimate carbohydrate based cheesecake. 707 00:38:35,000 --> 00:38:39,040 So if there's a specific food you're craving, just find the 708 00:38:39,040 --> 00:38:43,360 ketogenic healthy alternative to that and allow yourself that 709 00:38:43,360 --> 00:38:45,520 food. That would be my recommendation 710 00:38:45,920 --> 00:38:50,000 there. Next one, what are the benefits 711 00:38:50,000 --> 00:38:52,000 of intermittent fasting with keto? 712 00:38:52,000 --> 00:38:56,720 So intermittent fasting, time restricted feeding, that is 713 00:38:56,720 --> 00:38:59,680 basically taking a measured approach to how long you're 714 00:38:59,680 --> 00:39:04,640 going between meals. So from an insulin standpoint, 715 00:39:04,640 --> 00:39:08,120 blood glucose regulation standpoint, it it makes sense 716 00:39:08,120 --> 00:39:11,400 for us not to be snacking and just constantly grazing 717 00:39:11,440 --> 00:39:15,400 throughout the day. It's much better if we eat, you 718 00:39:15,400 --> 00:39:18,640 know, if we eat, have a meal, and then have a period of 719 00:39:18,640 --> 00:39:22,120 fasting in between that meal and the next meal, that gives our 720 00:39:22,120 --> 00:39:25,200 digestive system time to breakdown and assimilate that 721 00:39:25,200 --> 00:39:27,960 nutrition. It's not constantly taxing our 722 00:39:27,960 --> 00:39:31,320 digestive system. And if you're eating foods that 723 00:39:31,320 --> 00:39:35,280 absorb and are assimilated much more slowly and don't disrupt 724 00:39:35,280 --> 00:39:39,400 your blood sugar as much, like fats and proteins, you know, 725 00:39:39,720 --> 00:39:43,040 then you'll likely be able to go longer between meals kind of 726 00:39:43,160 --> 00:39:46,000 naturally by default, when you're eating a bunch of, you 727 00:39:46,000 --> 00:39:48,600 know, really sugary foods, you're going to have an increase 728 00:39:48,600 --> 00:39:50,160 in blood sugar. Your body's going to excrete a 729 00:39:50,160 --> 00:39:53,800 bunch of insulin that's going to settle that blood sugar into the 730 00:39:53,800 --> 00:39:55,280 cell. Your blood sugar is going to 731 00:39:55,280 --> 00:39:56,280 drop. Then you're going to be hungry 732 00:39:56,280 --> 00:39:58,200 again. That's not really happening when 733 00:39:58,200 --> 00:39:59,640 you're eating primarily fats and proteins. 734 00:39:59,720 --> 00:40:02,800 Your blood sugar is much more stable, so your hunger and your 735 00:40:02,800 --> 00:40:04,880 energy level is much more even keel. 736 00:40:05,560 --> 00:40:10,360 And because fats absorb so much more slowly than carbohydrates, 737 00:40:10,360 --> 00:40:12,680 you can typically go longer between meals. 738 00:40:13,000 --> 00:40:16,680 And for that reason, people typically go longer between 739 00:40:16,680 --> 00:40:18,640 meals, which, again, is a positive thing. 740 00:40:19,800 --> 00:40:23,080 During that period of fasting, you're also going to be burning 741 00:40:23,360 --> 00:40:26,360 more stored fat. And the dietary fat that you've 742 00:40:26,360 --> 00:40:29,080 consumed, it can be metabolizing fat more readily. 743 00:40:29,480 --> 00:40:32,760 That's going to increase, you know, ketone circulation, which 744 00:40:32,760 --> 00:40:36,240 is going to improve, you know, cognition, clarity, all of the 745 00:40:36,240 --> 00:40:39,040 good things that come with that. Now you're going to want to make 746 00:40:39,040 --> 00:40:41,920 sure that you're not excessive with the fasting. 747 00:40:41,920 --> 00:40:44,600 There are people that go too far with fasting. 748 00:40:45,560 --> 00:40:49,240 Extended fasting has a place, but you know, it's, it's a 749 00:40:49,240 --> 00:40:51,080 stressor on the body nonetheless. 750 00:40:51,080 --> 00:40:54,280 And if you're doing, if you're in a caloric deficit and then 751 00:40:54,280 --> 00:40:57,920 you're also doing extended fasting, you know, excessively, 752 00:40:58,840 --> 00:41:00,160 it's just too many stressors on the body. 753 00:41:00,160 --> 00:41:02,520 I don't really recommend that. Whereas if you're just simply 754 00:41:02,520 --> 00:41:04,880 intermittent fasting and listening to your body's natural 755 00:41:04,880 --> 00:41:08,760 hunger signaling cues and, you know, having more time between 756 00:41:08,760 --> 00:41:11,800 meals, I think that is much more, you know, healthy. 757 00:41:11,800 --> 00:41:14,080 It gives that digestive system the breather it needs. 758 00:41:14,080 --> 00:41:17,000 So I think that is totally conducive to better health. 759 00:41:18,360 --> 00:41:21,480 The next question we have here. I lost my list. 760 00:41:21,480 --> 00:41:28,120 All right, here we go. How do I incorporate cheat meals 761 00:41:28,120 --> 00:41:34,560 into a keto lifestyle? So cheat meals are not really 762 00:41:34,560 --> 00:41:40,120 recommended and here's why. Cheat meals, cheat meals. 763 00:41:40,120 --> 00:41:43,440 I mean, what do we need to treat for what we need to cheat for? 764 00:41:43,440 --> 00:41:49,520 Like, have a goal, work towards that goal, and confidently know 765 00:41:49,520 --> 00:41:52,840 that everything you're doing is in line with that goal. 766 00:41:53,120 --> 00:41:56,200 All right, so I am the strict keto guy for a reason. 767 00:41:56,200 --> 00:42:00,360 I haven't deviated from keto in over a decade because I know 768 00:42:00,760 --> 00:42:03,760 that eating a bunch of hyper palatable processed junk food is 769 00:42:03,760 --> 00:42:07,680 not serving me well. Now, does that mean that I am 770 00:42:07,680 --> 00:42:11,360 super rigid with my tracking at all times? 771 00:42:11,360 --> 00:42:13,320 No, certainly not. There are times we'll have more 772 00:42:13,320 --> 00:42:14,440 food. There's times we're going to 773 00:42:14,440 --> 00:42:17,400 have more, you know, keto treats, so to speak. 774 00:42:17,400 --> 00:42:20,960 You know, treats as they say, something like that celebratory 775 00:42:20,960 --> 00:42:23,320 keto cheesecake. Like if it's the holidays that 776 00:42:23,320 --> 00:42:26,480 I'm not in a prep, I'll certainly have some keto cookies 777 00:42:26,480 --> 00:42:28,560 with my son that will decorate for Christmas. 778 00:42:28,880 --> 00:42:31,480 Like I can do all of those things and I don't feel like I'm 779 00:42:31,480 --> 00:42:36,120 deviating from my life's, you know, positive trajectory by 780 00:42:36,240 --> 00:42:39,680 adhering to the that trip protocol that I know, you know, 781 00:42:39,800 --> 00:42:43,800 fuels me and serves me best. So I don't ever deviate from 782 00:42:43,800 --> 00:42:45,640 that. I don't think it's necessary. 783 00:42:45,640 --> 00:42:48,320 I don't really recommend it, but everybody's a little bit 784 00:42:48,320 --> 00:42:49,640 different. Like everybody's got to figure 785 00:42:49,640 --> 00:42:53,160 out what is sustainable to them. And again, it's going to look 786 00:42:53,160 --> 00:42:55,040 different for everybody out there. 787 00:42:55,560 --> 00:42:59,880 So figure out what that is for you and then double down on it. 788 00:42:59,880 --> 00:43:02,800 But again, I've gone over a decade without having a 789 00:43:02,800 --> 00:43:05,960 carbohydrate based meal. So the notion that you have to 790 00:43:05,960 --> 00:43:09,840 have, you know, these, you know, outside foods to make it 791 00:43:09,840 --> 00:43:13,720 sustainable certainly isn't the case for me or many others. 792 00:43:13,880 --> 00:43:16,400 But figure out what's that looks like for you. 793 00:43:16,400 --> 00:43:21,480 Like have a period of strict tracking and strict adherence to 794 00:43:21,480 --> 00:43:24,680 reach the goal. And then give yourself time to 795 00:43:25,040 --> 00:43:29,280 physic physically and mentally and emotionally, you know, reset 796 00:43:29,280 --> 00:43:32,160 from that before you figure out what the next goal is and double 797 00:43:32,160 --> 00:43:34,960 down on it. That's totally healthy, totally 798 00:43:34,960 --> 00:43:40,680 realistic, totally sustainable. But I am just inherently opposed 799 00:43:40,680 --> 00:43:44,520 to the idea of, you know, cheating on anything and laugh 800 00:43:44,520 --> 00:43:46,120 like I don't want to cheat on tests. 801 00:43:46,120 --> 00:43:47,880 I didn't cheat on tests when I was in school. 802 00:43:48,120 --> 00:43:51,080 I don't cheat in business. I don't backstab people that I 803 00:43:51,080 --> 00:43:54,160 work in business with. I don't cheat on myself with 804 00:43:54,160 --> 00:43:56,720 regards to, you know, my nutrition. 805 00:43:56,720 --> 00:43:58,560 I don't cheat on my wife in our marriage. 806 00:43:58,560 --> 00:44:02,560 Like I don't cheat in life. And it just is strange to me 807 00:44:02,560 --> 00:44:06,800 that people would think, you know, cheating is OK with your 808 00:44:06,800 --> 00:44:08,480 food. Like don't cheat with anything. 809 00:44:08,480 --> 00:44:11,400 Like figure out who you are, figure out what you want to do, 810 00:44:11,600 --> 00:44:14,120 work towards that in some form or fashion every single day. 811 00:44:14,400 --> 00:44:18,480 Never sacrifice your integrity and be able to go to sleep at 812 00:44:18,480 --> 00:44:22,240 night, each night, every night, constantly knowing that you did 813 00:44:22,240 --> 00:44:25,280 your best that day. Boom, that's it, period, full 814 00:44:25,280 --> 00:44:29,360 stop, no questions asked. And that pretty much, ladies and 815 00:44:29,360 --> 00:44:31,240 gents, where I want to end this conversation. 816 00:44:31,240 --> 00:44:35,560 So that was a wrap on the AMA Solo podcast episode. 817 00:44:35,560 --> 00:44:37,680 Again, I'm going to be doing several of these over the next 818 00:44:37,680 --> 00:44:40,840 few weeks with our baby coming due any day now. 819 00:44:41,400 --> 00:44:44,960 So by all means, please submit any questions that you want 820 00:44:44,960 --> 00:44:47,680 answered in the comments and I will certainly address those on 821 00:44:47,680 --> 00:44:52,880 the future solo AMA episodes. Until then, talk to y'all later.