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What is going on? 
Ladies and gents Robert Sykes? 

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Kilo Savage.com. 
And today I've got Bronson dant 

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back in the house. 
Last podcast is all about what 

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is Fitness. 
This podcast is all about, why 

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Fitness less than I was about 
the. 

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We talked about all kinds of 
things. 

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Especially he and I both in a 
building phase right now. 

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As we talk about how to 
optimally build muscle and a 

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ketogenic carnivore diet. 
We dive into that. 

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We talk about calorie 
manipulation. 

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We talk about calories versus 
hormones, you talk about high 

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fat versus high protein. 
We talked about Kinds of juicy 

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details that are very 
controversial within the keto 

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low carb space good stuff. 
Anyways, I thoroughly thoroughly

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enjoyed the conversation. 
Bronson is a bright individual. 

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I've got no doubt that you will 
learn something, I certainly 

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did. 
So without further Ado, sit back

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relax, get your notepad out, 
take some notes and enjoy the 

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conversation with Bronson. 
And we are live. 

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Bronson. 
How are you man? 

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Doing? 
Great, man. 

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Great night sleep coffee this 
morning. 

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We're going to go shoot him in 
the futon worked. 

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Alright for. 
Yeah, it's good. 

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It's good. 
Good, good. 

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So we recorded quite a bit 
yesterday and balance Fitness 

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and you wanted to make sure we 
transition from, you know, what 

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is Fitness to why Fitness? 
Yeah, so I think about that. 

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Let's dive into it man. 
Yeah. 

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Think about that last night we 
talked about really You know, 

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in-depth yesterday about you 
know, what is Fitness. 

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What are the components? 
What is Fitness look like in 

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someone's life? 
What are the things that you 

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need to focus on as you're 
working on your Fitness and the 

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piece to that? 
I started think about like well,

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why does it even matter? 
We tell them, we're telling 

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people you need to be fit. 
You need to consider all these 

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things when you're looking at a 
program, when you're looking at 

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implementing, some type of 
Fitness routine in your life. 

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Why? 
And got me thinking about the I 

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don't, if you've heard of the, 
the the welt the sickness, As 

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Wellness Continuum I've heard of
it, but I couldn't I couldn't 

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draw it on a piece of paper if 
yeah, so and actually it might 

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be something we can put in a 
link to it in the show notes or 

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something. 
So people can have a visual. 

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But basically, if you think 
about all of the aspects of 

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things that we look at when 
someone sick or when someone's, 

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well, right, they all are 
measures of the same thing, just

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on different spectrums and 
fitness is kind of what ties 

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that together, right? 
If you if you look at people 

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that are sick or well, right? 
We're looking. 

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Things that the measures that 
were looking at were looking at,

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you know, cholesterol level. 
We're looking at blood pressure,

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looking at body fat, percentage 
lean mass percentage. 

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We're looking at inflammation, 
looking at all of these factors 

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and when those factors are 
negative, someone sick, when 

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those factors are good. 
Someone's healthy or we consider

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them to be well. 
And fitness is one of those 

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things besides nutrition that 
can bring those things together.

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Make that change. 
So, when someone is doing things

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to improve those 10 aspects of N
components of fitness, right 

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strength, power speed, agility 
coordination, all that kind of 

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stuff. 
There are physiological changes 

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in their body, that happened to 
elicit, a an increase in an 

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adaptation to allow their body 
to perform better. 

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And in order for your body to 
perform better. 

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Those markers have to change. 
If your body is performing. 

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Well and efficiently your blood,
your cholesterol is going to be 

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better. 
Your blood pressure is going to 

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be better. 
You're going to have more lean 

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mass. 
You're going to have less body 

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fat. 
You're going to have less 

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inflammation. 
So if you're doing all of those 

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things, Fitness isn't about 
being able to work out. 

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It's not about having a 
six-pack. 

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It's not about having big 
muscles. 

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It's not about even just being 
lean. 

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It's about improving your 
health. 

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And that is the why, you know, 
we talk about nutrition all the 

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time and I think in our space 
we're in the keto carnivore 

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space. 
So that's kind of the foundation

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of what everybody thinks about. 
Like. 

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If you're eating, you know, high
fat, low carbs, you know, 

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moderate protein or whatever. 
Configuration of macro. 

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Someone's going to be in. 
That is all often the focus of 

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the conversation, and we forget,
sometimes that There's a big 

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piece that Fitness plays a big 
role that Fitness plays in the 

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whole picture. 
Well, you often hear like these 

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success stories of you know, my 
Nancy lost 50 pounds. 

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She never went to the gym once, 
you know, absolutely here all 

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these and it's like, okay, 
that's that's cool. 

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It's like bragging, right? 
So to speak, but I don't think 

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that should be bragging rights 
at all. 

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It should be the exact opposite.
People should be compelled and 

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motivated to you know address 
that aspect of their overall 

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health as well. 
Absolutely. 

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Because it's about quality of 
life. 

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Yeah, and the ability, you know,
my focus is On freedom and you 

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know, freedom is a choice, is 
kind of my tagline, but at the 

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same thing at the same point, 
it's your physical ability, 

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right? 
Is how you express your freedom.

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Yeah. 
It doesn't matter how much 

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Freedom you have if you can't 
take advantage of it and 

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actually do things with it. 
So the point of losing your 

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point of view know so-and-so 
lost. 50 pounds is still as an 

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example of the mindset, people 
have of, we're just wait, 

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Indicator of Health. 
Yeah, right. 

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That person lost fifty pound. 
That's great. 

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They're still probably under 
have a low lean mass. 

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We don't know what there, any of
their other markers are. 

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Right? 
Probably lower lean. 

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Mass means inflammation is 
higher than it needs to be 

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because body fat. 
Adipose tissue is an organ of 

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inflammation. 
So even though you lost a bunch 

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of weight, how much lean mass. 
Did you lose? 

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How much body fat? 
Did you lose? 

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There's no way to tell. 
Yeah, because you're focusing on

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the wrong thing, right? 
We talked about weight loss, a 

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lot when we shouldn't be weight 
loss is in In my estimation. 

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My opinion is a red herring when
it comes to health. 

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Yeah, because I mean fat loss is
a much better metric muscle 

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gain. 
I mean composition matters so 

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much more so than wait. 
That's why I like the number on 

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the scale and tracking that on a
daily basis can be very useful. 

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Like I don't sway from that. 
I do that myself, but people get

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so fixated on the number on the 
scale exclusively, right? 

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They don't pay any mind to, you 
know, their lifts going up in 

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the gym or they getting stronger
as their composition proof. 

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That's why I like taking 
measurements and pictures are so

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incredibly important. 
And but it's like pulling teeth 

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to get anybody to do it, you 
know. 

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Yeah, and it's hard to get 
people to understand because 

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it's been drilled into them for 
so long. 

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Right? 
Wait. 

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It's it's the, The 
Establishment, right? 

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It's it's work. 
More eat less and your weight is

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the key. 
Yeah, and that's so that's such 

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a high level on the surface way 
of looking. 

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It's such a simplistic view of 
looking at it, that it, misses 

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all the things like we talked 
about last night off care off, 

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camera recording, you know, 
about the calories. 

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Hmm. 
Talked about, you know. 

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No is calories in, calories out 
of thing. 

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Doesn't matter. 
How much do hormones play into 

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this whole thing and all in. 
All I can say is we can segue 

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into that conversation. 
If you want. 

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Since we were kind of a man's 
real precise. 

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We had, we had, we got calories 
on the table. 

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We're going to dive into that 
and I'd love to I feel like you 

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and I have very different 
opinions on like macronutrient 

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ratio breakdown. 
Sure. 

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So we can dive into that, too. 
So yeah, man, let's just, let's 

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just start. 
What's your thoughts on 

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calories? 
You were saying that you think 

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calories are and I think it all 
matters. 

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Alright, so like we You know, 
coming what we're talking about 

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last night is people that have 
come from a fitness backgrounds 

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and they've just been brought up
in the collect the calorie 

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manipulation program calories in
calories out. 

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Its energy balance, you know, 
for that demographic to look at 

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the other side of spectrum and 
here people put so much emphasis

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on hormones and all being about 
hormones and calories. 

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Not mattering is it's very, it's
a very tough bridge to cross. 

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You know, I've always taken the 
approach. 

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Ouch of it all matters. 
It's all it's all holistic in 

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nature. 
Everything had like I don't like

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dealing in absolutes. 
So people that say it's all 

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hormones. 
I don't agree with people, say, 

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it's all calories. 
I don't agree with one 

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represent. 
It's all holistic in nature. 

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So, there needs to be an 
emphasis about calories. 

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Now, whether you use the word 
calorie itself, I feel like the 

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word calorie has a negative 
connotation to it to so many 

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people, just some that in, for 
energy, like the fuel, you're 

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consuming. 
The amount of fuel you consume 

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is going to have an impact, you 
can have a surplus of You'll you

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can have a deficit a few, right?
Like that, that freaking Majesty

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but it says it doesn't is just 
ignorance. 

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Now. 
I will say this, the context of 

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the fuel in your system. 
I mean hormones are our major, 

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you know, mechanism within your 
system. 

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That's going to determine how 
efficiently you use that fuel 

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Absol. 
So so that matters, I mean, it's

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all people like to think of 
bodies human bodies. 

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They use like the the vehicle 
analogy. 

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It's just a car, but that's a 
closed loop system, and humans 

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are not closed. 
Loop systems, right? 

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So you can't deal in absolutes. 
Like anybody that tries to say 

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it's all episodes is is just 
missing the beat. 

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Now. 
I will say there, there's areas 

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that probably deserve more 
high-level focus. 

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And then once you refined that 
level then you can move to the 

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next tier and focus on that same
thing with like nutrition. 

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Like when you first get in the 
keto diet, you don't necessary 

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need to work about worried about
you know, how one specific type 

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of nut may not be the best over 
another specific type of nut for

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you. 
Like kind of work on the big 

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picture first, get that dialed 
in. 

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Then move to the next tier and 
the same is true with regard to 

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body re comp. 
No calories. 

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Equation versus hormone 
equation, right? 

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Yeah. 
I totally agree. 

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I think particularly when you 
have someone who's just getting 

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started. 
I think we get hung up and 

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following influencers on you 
know, Instagram, social media 

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and you know, so-and-so talk 
about, you know, red light here,

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cold therapy here. 
This thing has this, you know, 

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anti-nutrient or phytonutrient 
whatever. 

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And let me start thinking all 
these things when we still have 

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40 pounds 40 pounds of fat to 
lose. 

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Yeah, right. 
Just get the basics done, guys. 

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As before you start, looking at 
all these other little things 

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and how this may affect you this
much when just stopping drinking

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that Coke every day is going to 
affect you this much. 

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Yeah, you know going back to 
what you're saying about energy.

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I think that's a huge key in the
misconception of calories. 

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Yeah, calories, you know, I get 
I get to use all the time saying

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that calories don't matter. 
That's absolutely incorrect. 

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I think calories do matter. 
They do play a role the where my

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distinction is is I think there 
is a difference in the 

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utilization of what we eat. 
Yeah, like you said, people use 

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the analogy of us being a car. 
I like to say, people think of 

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us as just an oven or something.
We're just burning things all 

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the time. 
Yeah, and they forget that 

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macronutrients have specific 
uses hormones respond to each 

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macronutrient differently. 
And you know, it's a combination

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of fuel utilization and hormone 
response. 

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So the way that I look at it. 
I do use a car analogy when I 

229
00:10:29,708 --> 00:10:31,800
talked about macro nutrients 
because I look at it. 

230
00:10:32,300 --> 00:10:35,500
But the way that I look at, it 
isn't as everything's going the 

231
00:10:35,500 --> 00:10:37,000
gas tank. 
Yeah, right. 

232
00:10:37,000 --> 00:10:44,300
I look at it as protein is oil, 
fat is gas, and carbs are octane

233
00:10:44,300 --> 00:10:46,100
booster. 
Right? 

234
00:10:46,100 --> 00:10:49,800
So there's three different uses.
There's three different effects.

235
00:10:49,800 --> 00:10:51,900
They go to different places in 
the body. 

236
00:10:52,400 --> 00:10:54,900
You, you need protein. 
It's the building block. 

237
00:10:54,900 --> 00:10:57,000
It keeps everything going, 
right? 

238
00:10:57,000 --> 00:10:59,100
All, you know, you need oil in 
the car. 

239
00:10:59,900 --> 00:11:01,500
Yes. 
Does oil burn off some? 

240
00:11:01,500 --> 00:11:04,300
A little bit sure, but it's a 
much lower percentage in gas. 

241
00:11:04,500 --> 00:11:06,500
Yeah, right. 
So we, anybody driven a car, you

242
00:11:06,500 --> 00:11:08,100
got to replace your oil every 
once awhile, right? 

243
00:11:08,100 --> 00:11:12,200
Because it does burn off, but 
it's not its use in, its primary

244
00:11:12,200 --> 00:11:15,100
focus isn't to provide energy 
for the car. 

245
00:11:15,300 --> 00:11:16,900
Right? 
It keeps the car running 

246
00:11:17,900 --> 00:11:22,000
gasoline is the primary fat, is 
the primary fuel that your body 

247
00:11:22,000 --> 00:11:24,500
works off best. 
We know that there is no 

248
00:11:24,500 --> 00:11:26,700
argument. 
I don't know anybody in this day

249
00:11:26,700 --> 00:11:29,500
and age can still say that carbs
are better for burning fuel. 

250
00:11:29,700 --> 00:11:32,300
Cool, your body uses less 
energy. 

251
00:11:32,700 --> 00:11:35,800
It gets more energy out of it. 
It causes less inflammation. 

252
00:11:35,800 --> 00:11:38,500
Less oxidative stress. 
Like it's just your body 

253
00:11:38,700 --> 00:11:42,700
mitochondria reproduce in our 
and little longer when fat is 

254
00:11:42,700 --> 00:11:44,400
the primary fuel source. 
Like, there's just so many 

255
00:11:44,400 --> 00:11:48,300
things about fat, that your body
loves carbs are octane. 

256
00:11:48,300 --> 00:11:50,400
Booster. 
If you want to use them and in 

257
00:11:50,400 --> 00:11:53,500
some cases, people do get 
benefit, particularly high level

258
00:11:53,500 --> 00:11:57,100
athletes to can see a boost in 
energy because you're popping 

259
00:11:57,100 --> 00:11:59,500
something in that, your body can
burn hot fast. 

260
00:12:00,000 --> 00:12:02,700
In quick, see now, right? 
That, maybe what we differ a 

261
00:12:02,708 --> 00:12:04,300
little bit because if we're 
going to use the car analogy, I 

262
00:12:04,308 --> 00:12:06,800
would say your carbs, like the 
little sludge that gets tough. 

263
00:12:08,500 --> 00:12:10,100
Well, so and I get your engine 
block. 

264
00:12:10,100 --> 00:12:12,700
Yeah, I agree. 
I agree to that it to and I 

265
00:12:12,700 --> 00:12:13,900
agreed. 
I agree with that too. 

266
00:12:13,900 --> 00:12:16,800
A bit in that you wouldn't want 
to run your car off of octane. 

267
00:12:16,800 --> 00:12:19,200
Booster. 
Yeah, right there. 

268
00:12:19,200 --> 00:12:24,700
There there have been some there
have And again, this is where I 

269
00:12:24,700 --> 00:12:26,700
think, you're right. 
We disagree a little bit in 

270
00:12:26,700 --> 00:12:28,000
that. 
Where's the information line? 

271
00:12:28,000 --> 00:12:29,600
What's actually out there? 
Because you've seen it, you 

272
00:12:29,600 --> 00:12:32,200
know, there's some studies that 
show throw in some carbs right 

273
00:12:32,200 --> 00:12:35,700
before an event. 
Yeah, you might see a boost I've

274
00:12:35,700 --> 00:12:39,700
experienced both and I feel like
I don't see much of a difference

275
00:12:39,700 --> 00:12:42,800
between the two, but for those 
people that, you know, live by, 

276
00:12:42,800 --> 00:12:47,300
I need carbs to do X, Y or Z. 
The idea is that carbs or that 

277
00:12:47,300 --> 00:12:50,500
little quick burst of energy, 
but you don't want to be the 

278
00:12:50,500 --> 00:12:53,000
base. 
Yeah, because our body has 

279
00:12:53,100 --> 00:12:56,900
Storage for it on purpose 
because it's not supposed to be 

280
00:12:56,900 --> 00:12:58,800
something that we use all the 
time. 

281
00:12:59,100 --> 00:13:00,400
Right? 
If you just look at that it, 

282
00:13:00,400 --> 00:13:03,500
evolutionarily, we can store an 
almost unlimited amount of fat 

283
00:13:03,500 --> 00:13:05,800
on her body. 
Yeah, we can't store an 

284
00:13:05,800 --> 00:13:09,700
unlimited amount of fat, if 
unlimited amount of carbs in our

285
00:13:09,700 --> 00:13:12,900
body because it's not supposed 
to be primary. 

286
00:13:12,900 --> 00:13:16,600
Yeah, right. 
So, you know, it burns fast. 

287
00:13:16,600 --> 00:13:17,300
It burns. 
Hot. 

288
00:13:17,300 --> 00:13:18,900
It creates way more 
inflammation. 

289
00:13:18,900 --> 00:13:21,900
Way more oxidative stress. 
It makes in order to do things 

290
00:13:21,900 --> 00:13:25,800
with it or body has to to do 
extra work to use it, right? 

291
00:13:25,800 --> 00:13:27,900
The steps of breaking it down or
extra. 

292
00:13:28,300 --> 00:13:33,700
So it's just, that's how I kind 
of look at it, where that plays 

293
00:13:33,700 --> 00:13:36,500
into the overall calories in, 
calories out model. 

294
00:13:37,000 --> 00:13:42,500
I hesitate to give a hard number
or percentage, but for the most 

295
00:13:42,500 --> 00:13:47,600
part, I don't count protein as 
part of my, my caloric burn in a

296
00:13:47,600 --> 00:13:49,900
day, right? 
Because most of it. 

297
00:13:50,000 --> 00:13:51,900
Let's just, I hesitate to say 
percent. 

298
00:13:51,900 --> 00:13:55,000
Let's just say 80%. 
Of all the protein that I eat, 

299
00:13:55,000 --> 00:13:57,000
the cart of the calories aren't 
used for fuel. 

300
00:13:57,200 --> 00:14:00,200
The calories are used to build 
muscle, rip and repair, right? 

301
00:14:00,200 --> 00:14:02,900
It's keeping my body running. 
I'm not actually burning it to 

302
00:14:02,900 --> 00:14:06,800
create ATP to move my muscles. 
So I don't count this Gallery. 

303
00:14:06,800 --> 00:14:10,100
So we talked about our macros 
and you know what we do and 

304
00:14:10,100 --> 00:14:12,200
everything. 
I'm a higher protein, moderate 

305
00:14:12,200 --> 00:14:18,400
fat, kind of protocol that I use
because I'm not looking at most 

306
00:14:18,400 --> 00:14:20,700
of my calories in a day coming 
from protein. 

307
00:14:21,100 --> 00:14:25,400
Most of my burnable calories for
Energy come from the fact that I

308
00:14:25,400 --> 00:14:27,700
eat in the fat on my body, and 
that's kind of where my focus 

309
00:14:27,700 --> 00:14:29,600
is. 
Seems I don't think it might 

310
00:14:29,600 --> 00:14:30,900
toad. 
I don't look at my total 

311
00:14:30,900 --> 00:14:32,600
overall, caloric intake that 
way. 

312
00:14:33,000 --> 00:14:36,400
See, I'm similar, but different 
in that, I'm higher fat, 

313
00:14:36,400 --> 00:14:40,100
moderate protein, very low to 
minimal carbohydrate or low to 

314
00:14:40,100 --> 00:14:43,000
no carbohydrate. 
And I look at we're in the same 

315
00:14:43,000 --> 00:14:46,100
page and that we've, you fat, as
being our primary fuel source. 

316
00:14:46,100 --> 00:14:48,400
That's our energy protein is not
a very good substrate for 

317
00:14:48,400 --> 00:14:52,300
energy. 
So you you're consuming, almost 

318
00:14:52,300 --> 00:14:54,300
300 grams. 
Today, yeah. 

319
00:14:54,300 --> 00:14:56,500
Between 250 and 300. 
Depends on Canadian 300. 

320
00:14:56,800 --> 00:15:00,200
So do you, do you ever notice 
any adverse effect from like 

321
00:15:00,200 --> 00:15:02,300
just overcoming protein? 
Like, is there a point at which 

322
00:15:02,300 --> 00:15:03,900
you have any kind of GI distress
or any other? 

323
00:15:03,900 --> 00:15:05,000
No, not at all. 
Not at all. 

324
00:15:05,600 --> 00:15:09,300
See I I can keep that fat very 
high. 

325
00:15:09,500 --> 00:15:12,000
And since my calories are very 
high, especially not being in a 

326
00:15:12,008 --> 00:15:14,100
building phase. 
My protein intake is pretty 

327
00:15:14,100 --> 00:15:18,100
pretty solemn and I weigh 175 
hundred seventy eight pounds and

328
00:15:18,100 --> 00:15:21,600
I'm consuming between 175 and 
about 225 grams of protein a 

329
00:15:21,608 --> 00:15:23,500
day. 
Which is more than enough to 

330
00:15:23,500 --> 00:15:26,400
build lean tissue, that's that's
an optimal range for sure. 

331
00:15:27,000 --> 00:15:29,100
I can go much lower than that, 
when I'm in a deficit and 

332
00:15:29,100 --> 00:15:31,200
totally sustain the muscle that 
have built those for. 

333
00:15:31,200 --> 00:15:33,600
But in a building phase, that's 
perfect window for that. 

334
00:15:33,600 --> 00:15:36,200
Sure. 
I don't notice any positive in, 

335
00:15:36,300 --> 00:15:38,300
you know, impact from increasing
protein beyond that. 

336
00:15:38,300 --> 00:15:41,500
I do notice some gastric 
distress Grand, don't feel as 

337
00:15:41,500 --> 00:15:43,700
good mentally or physically, not
as mentally, sharp. 

338
00:15:43,700 --> 00:15:47,400
Yeah, when my protein is, is 
just in excess, you know, I 

339
00:15:47,400 --> 00:15:48,700
don't know. 
There's a lot of Bio 

340
00:15:48,700 --> 00:15:51,900
individuality in that in that 
equation, you know, the rate at 

341
00:15:51,908 --> 00:15:54,100
which Is broken down. 
You're also doing much leaner 

342
00:15:54,100 --> 00:15:56,600
sources of protein, right? 
Whereas I'm doing a lot of, you 

343
00:15:56,600 --> 00:15:58,300
know, fattier cuts of protein, 
right? 

344
00:15:59,000 --> 00:16:02,000
So a lot of it probably is too 
is just what you're doing for an

345
00:16:02,000 --> 00:16:04,600
extended period of time that 
your body adjust to being able 

346
00:16:04,600 --> 00:16:07,400
to process efficiently, right? 
So, you know, like if you were 

347
00:16:07,400 --> 00:16:11,300
to switch to, you know, fatty 
ribbons to the sirloins for x 

348
00:16:11,300 --> 00:16:13,000
amount of time. 
Your gastric system would 

349
00:16:13,000 --> 00:16:15,400
probably change and if I would 
do the exact opposite and go to 

350
00:16:15,400 --> 00:16:17,500
more sirloins, mine would 
change. 

351
00:16:17,500 --> 00:16:20,100
So there's so much nuance and 
all this, but I think it's cool 

352
00:16:20,100 --> 00:16:22,300
because we're coming at it from 
the side. 

353
00:16:22,400 --> 00:16:25,000
Different background but you're 
excelling in yours. 

354
00:16:25,000 --> 00:16:27,300
I'm excelling in mind. 
Both are working very, very 

355
00:16:27,300 --> 00:16:28,700
well. 
Yeah, and it's very possible 

356
00:16:28,700 --> 00:16:33,800
that you know, it's I haven't 
gone through because the way 

357
00:16:33,800 --> 00:16:38,300
that I've developed the, you 
know, my method, I just it's 

358
00:16:38,300 --> 00:16:40,700
become what it is. 
I haven't thinking about, you 

359
00:16:40,700 --> 00:16:45,700
know, do I need 250 grams of 
protein a day to build muscle? 

360
00:16:46,000 --> 00:16:48,200
Probably not, I could probably 
do it. 

361
00:16:48,200 --> 00:16:52,300
I mean, my lean mass is 165 ish,
so I could probably do a one to 

362
00:16:52,400 --> 00:16:56,600
Ratio my protein look to grams 
and still build. 

363
00:16:56,600 --> 00:16:59,700
Hmm. 
Do I want to take that chance to

364
00:16:59,700 --> 00:17:01,900
while Anna? 
And I've always been more 

365
00:17:01,900 --> 00:17:02,700
comfortable. 
Just saying. 

366
00:17:02,700 --> 00:17:05,500
Look, if I'm going to be working
out as hard as I work out every 

367
00:17:05,500 --> 00:17:07,900
day, then it makes sense to have
more. 

368
00:17:08,099 --> 00:17:12,599
Yeah, so just, you know, and so 
I go to one and a half to two 

369
00:17:12,599 --> 00:17:14,200
and that's kind of where I am. 
Yeah. 

370
00:17:14,200 --> 00:17:16,800
I think a lot of people we 
talked about this little bit off

371
00:17:16,800 --> 00:17:20,599
there too is that they get so 
hung up on, you know, protein 

372
00:17:20,599 --> 00:17:23,800
being negative. 
That the under consume protein 

373
00:17:23,800 --> 00:17:26,000
and I never had advocate for 
under constraint programming. 

374
00:17:26,000 --> 00:17:29,300
So many people chase the ketones
and, you know, if you have a 

375
00:17:29,308 --> 00:17:31,800
very, very high protein, you 
will by definition have little 

376
00:17:31,800 --> 00:17:34,700
ketones, right? 
But just simply because you have

377
00:17:34,700 --> 00:17:36,400
higher protein and lower 
ketones. 

378
00:17:36,600 --> 00:17:39,200
That doesn't necessarily mean 
that you are not fat adapted not

379
00:17:39,200 --> 00:17:40,700
key to adapted. 
I mean, you're pretty much 

380
00:17:40,700 --> 00:17:41,900
Corner, we're not even car 
behind. 

381
00:17:41,900 --> 00:17:44,400
Yeah. 
I mean, I probably am never over

382
00:17:44,400 --> 00:17:47,100
10 grams of carbs a day. 
Yeah, so it's not like you're 

383
00:17:47,100 --> 00:17:51,100
getting your energy from carbs. 
So you are totally fat adapted. 

384
00:17:51,100 --> 00:17:53,500
Totally key to adapting. 
But your ketones probably aren't

385
00:17:53,500 --> 00:17:57,000
as high as mine because you have
a much higher protein relative 

386
00:17:57,200 --> 00:18:01,500
to your overall caloric intake 
than I do but you're functioning

387
00:18:01,500 --> 00:18:02,400
fine. 
I'm functioning fine. 

388
00:18:02,400 --> 00:18:04,700
Yeah. 
So a lot of people they just get

389
00:18:04,700 --> 00:18:07,600
so hung up on the the Biometrics
that they're tracking. 

390
00:18:07,700 --> 00:18:10,700
Whether that be, you know, the 
Ketone numbers, the glucose 

391
00:18:10,700 --> 00:18:12,900
numbers, which I put a lot of 
emphasis in that. 

392
00:18:12,900 --> 00:18:14,600
I feel like that's great 
information have depending on 

393
00:18:14,608 --> 00:18:15,800
what you're trying to do with 
it. 

394
00:18:15,900 --> 00:18:18,100
But some people obsess about 
that and they don't learn to 

395
00:18:18,100 --> 00:18:19,900
listen to their body and that's 
really in trouble. 

396
00:18:19,900 --> 00:18:24,800
Yeah. 
The information that we have 

397
00:18:24,900 --> 00:18:27,200
particularly now, there's so 
much information that we can get

398
00:18:27,200 --> 00:18:28,700
about ourselves. 
Right? 

399
00:18:28,800 --> 00:18:33,600
You know, see GMS ketones, all 
the body composition information

400
00:18:33,600 --> 00:18:35,400
we can get from being bodies and
things like that. 

401
00:18:35,900 --> 00:18:39,300
It can be overwhelming and 
people can get off base. 

402
00:18:39,400 --> 00:18:41,800
Yeah, right. 
So that's where having a coach 

403
00:18:41,800 --> 00:18:43,400
having someone that can kind of 
say. 

404
00:18:43,400 --> 00:18:45,000
Look, this is what you need to 
focus on right now. 

405
00:18:45,000 --> 00:18:47,500
Don't worry about this or that, 
or the other thing. 

406
00:18:47,900 --> 00:18:49,900
We're trying to move you in this
direction, these all you need to

407
00:18:49,900 --> 00:18:54,200
worry about. 
For me, most of the time, most 

408
00:18:54,200 --> 00:18:57,500
of the people I work with and 
for me personally, I really 

409
00:18:58,500 --> 00:19:02,200
don't care about my ketones. 
I don't care about my blood 

410
00:19:02,200 --> 00:19:05,400
sugar because the way that I 
eat. 

411
00:19:07,300 --> 00:19:10,500
By definition is like geometry. 
Yeah, it's you know, if then 

412
00:19:10,500 --> 00:19:14,200
equals right, so if I'm not 
eating a bunch of carbs, if I'm 

413
00:19:14,200 --> 00:19:16,400
only eating 10 grams of carbs a 
day. 

414
00:19:16,800 --> 00:19:18,400
Why am I checking my ketones? 
Yeah. 

415
00:19:18,500 --> 00:19:19,700
Why am I checking? 
My blood sugar? 

416
00:19:20,500 --> 00:19:22,600
Yeah. 
It just doesn't make sense to 

417
00:19:22,600 --> 00:19:24,300
waste of time. 
I'm not eating any of the things

418
00:19:24,300 --> 00:19:26,700
that should mess that stuff up. 
So, why does it matter? 

419
00:19:26,900 --> 00:19:30,400
Yeah, I'm 100% on the same page.
They're the reason I would 

420
00:19:30,400 --> 00:19:33,700
change or track rather. 
The the ketones in the glucose 

421
00:19:33,700 --> 00:19:36,700
is typically what I'm in a 
competition prepped for my 

422
00:19:36,700 --> 00:19:38,800
clients. 
Competition prep and we're 

423
00:19:38,800 --> 00:19:41,500
starting the matter caloric 
intake and then tapering down on

424
00:19:41,500 --> 00:19:44,000
that caloric intake and 
initially we're increasing 

425
00:19:44,000 --> 00:19:46,400
protein and decreasing fans. 
So all figure out what their 

426
00:19:46,400 --> 00:19:49,600
protein threshold is sure at 
which point they start to see 

427
00:19:49,600 --> 00:19:52,600
adverse effects from that, 
protein ratio, increasing 

428
00:19:53,000 --> 00:19:56,200
exponentially, and then bye-bye 
tracking ketones and using that 

429
00:19:56,200 --> 00:19:59,300
data in tandem with the feedback
to give me but like how they're 

430
00:19:59,300 --> 00:20:02,200
feeling mentally how their GI 
system is like that is useful, 

431
00:20:02,500 --> 00:20:06,500
but I'm not checking it to see 
if they're adhering to you know 

432
00:20:06,500 --> 00:20:08,100
key do not Sneaking carbs, 
right? 

433
00:20:08,100 --> 00:20:09,600
Right. 
I'm diving much deeper than 

434
00:20:09,600 --> 00:20:11,200
that. 
Now, if I've got clients that 

435
00:20:11,200 --> 00:20:13,700
are sneaking carved and they're 
doing a competition prepped and 

436
00:20:13,900 --> 00:20:16,700
that's a bigger issue. 
But but yeah, I think there's 

437
00:20:16,700 --> 00:20:19,100
Nuance to the the debt and 
special like the or ring. 

438
00:20:19,100 --> 00:20:21,100
Like I went ordering. 
I love the or ring. 

439
00:20:21,700 --> 00:20:23,700
You've got the Samsung watch 
watch you. 

440
00:20:23,900 --> 00:20:28,600
So many people look at HRV and 
the Readiness score and I think 

441
00:20:28,600 --> 00:20:29,800
that's great information. 
Sure. 

442
00:20:30,200 --> 00:20:33,800
But so many people look at that,
and they'll totally rewrite the 

443
00:20:33,808 --> 00:20:36,100
script on what they're planning 
on doing that day. 

444
00:20:36,500 --> 00:20:39,700
Just because It says they should
rest a little bit more and that 

445
00:20:39,700 --> 00:20:43,800
to me is a slippery slope for 
sure because so much of that 

446
00:20:43,800 --> 00:20:46,100
data is based off of Prior 
Trends. 

447
00:20:46,100 --> 00:20:47,900
So if you're trying to do a 
progressive overload principle 

448
00:20:48,100 --> 00:20:50,400
and you're trying to increase 
intensity, there's going to be a

449
00:20:50,400 --> 00:20:52,800
lag effect and it's going to 
show what you've done in the 

450
00:20:52,808 --> 00:20:55,400
past and say, oh you've overdone
it, you know, you gotta you 

451
00:20:55,400 --> 00:20:58,100
gotta take a step back and it's 
like no, no, let me let me just 

452
00:20:58,200 --> 00:21:00,000
take you off for the day and 
show you what I can do. 

453
00:21:00,000 --> 00:21:01,700
And that's a slippery slope to I
mean, there's always a 

454
00:21:01,700 --> 00:21:05,000
dichotomy. 
Yeah, and it's challenging 

455
00:21:05,000 --> 00:21:08,300
because again, there's so much. 
Much information and people want

456
00:21:08,300 --> 00:21:10,500
to make changes quick. 
Yeah, we talked about this early

457
00:21:10,500 --> 00:21:14,900
in the first episode of the 
first chapter of this whatever. 

458
00:21:15,200 --> 00:21:17,500
And you know, people want things
to happen quickly. 

459
00:21:17,500 --> 00:21:19,600
So they get frustrated and want 
to make change. 

460
00:21:19,900 --> 00:21:22,000
You've got to stick with what's 
going on with what you're doing.

461
00:21:22,100 --> 00:21:25,700
Yeah, you got to give it time to
work, it may you know, it may 

462
00:21:26,400 --> 00:21:28,100
you may get on your in body 
scale. 

463
00:21:28,100 --> 00:21:30,300
You may look at some keto 
numbers and they may be high. 

464
00:21:30,300 --> 00:21:33,200
They may be low, don't change 
what you're doing that day just 

465
00:21:33,200 --> 00:21:35,800
because it happened one time. 
Yeah, if you see a trend and 

466
00:21:35,800 --> 00:21:38,200
that's a huge. 
People need to understand, it's 

467
00:21:38,200 --> 00:21:42,000
Trends, you're looking at things
over time and then trying to 

468
00:21:42,000 --> 00:21:45,800
determine what does that mean? 
Once you figure out what that 

469
00:21:45,800 --> 00:21:47,700
means then you can figure out 
OK. 

470
00:21:47,700 --> 00:21:50,400
What are the things that may be 
affecting this and make some 

471
00:21:50,400 --> 00:21:53,400
adjustments as needed. 
Don't don't do it after a day or

472
00:21:53,400 --> 00:21:56,700
even two days, you know, the 
trend aspect is why it's so 

473
00:21:56,700 --> 00:21:59,100
important to track on a very 
consistent basis. 

474
00:21:59,100 --> 00:22:02,800
That's like like a daily basis. 
For instance, like people people

475
00:22:02,800 --> 00:22:05,400
will jump on the scale and then 
three weeks later jump on the 

476
00:22:05,408 --> 00:22:08,800
scan, there could be a man. 
Massive fluctuation or no 

477
00:22:08,800 --> 00:22:11,500
fluctuation, but they have no 
idea what's happening that 

478
00:22:11,500 --> 00:22:13,200
window. 
They have no idea what the trend

479
00:22:13,200 --> 00:22:15,400
is, and that gets people in 
trouble. 

480
00:22:15,400 --> 00:22:19,700
So like, right, track daily, but
don't let one day finite, piece 

481
00:22:19,700 --> 00:22:22,100
of number dictate, any of your 
decision, correct? 

482
00:22:22,600 --> 00:22:24,700
But yeah, that that me, I mean, 
you're in, you have an 

483
00:22:24,700 --> 00:22:26,400
engineering background. 
So, do you that must make like, 

484
00:22:26,400 --> 00:22:27,700
just common sense? 
Yeah, for me. 

485
00:22:27,700 --> 00:22:29,200
I'm all about beta, I'm all 
about data. 

486
00:22:29,200 --> 00:22:31,900
So I'm always I'm always for me 
personally, I track everything. 

487
00:22:32,000 --> 00:22:34,400
Yeah, it is but it but you said 
like you said, it's a dichotomy 

488
00:22:34,400 --> 00:22:35,800
because not everybody can 
function that way. 

489
00:22:35,900 --> 00:22:38,900
Yeah, so working with clients. 
Now, most of your clients are 

490
00:22:38,900 --> 00:22:41,100
bodybuilding. 
I would assume, you know, there 

491
00:22:41,100 --> 00:22:44,700
they've got physique specific 
goals and tracking just comes 

492
00:22:44,700 --> 00:22:45,800
with that territory. 
Yeah. 

493
00:22:46,500 --> 00:22:49,900
I was talking to Joe from to 
Crazy Cheetos and, you know, he 

494
00:22:49,900 --> 00:22:52,300
was asking the question. 
Should I track everything, Rob 

495
00:22:52,300 --> 00:22:53,000
tracks. 
Everything? 

496
00:22:53,300 --> 00:22:54,800
Should I not? 
You know, dr. 

497
00:22:54,800 --> 00:22:56,400
Barry says, just eat till you're
full. 

498
00:22:56,400 --> 00:22:58,200
Yeah, where's the balance 
between that? 

499
00:22:58,400 --> 00:23:00,600
And and you know, and you know, 
and I told him I said 

500
00:23:00,600 --> 00:23:03,000
bodybuilders are one of the few 
Sports may be. 

501
00:23:03,000 --> 00:23:05,900
The only sport where your sport 
is your lifestyle. 

502
00:23:06,000 --> 00:23:08,400
Yeah, it's not. 
Baseball basketball football, 

503
00:23:08,400 --> 00:23:10,400
where you do? 
Go to the thing, you know, you 

504
00:23:10,400 --> 00:23:12,700
play your game and you come 
back, you practice, but you can 

505
00:23:12,900 --> 00:23:15,600
still kind of have a normal life
and do whatever you want with 

506
00:23:15,600 --> 00:23:19,200
bodybuilding. 
Everything you do particularly 

507
00:23:19,200 --> 00:23:21,700
when you're in prep. 
Yeah, affects your performance 

508
00:23:21,800 --> 00:23:26,100
in your sport, hundred percent. 
And so tracking is just, I mean,

509
00:23:26,100 --> 00:23:28,400
if you're not okay with 
tracking, you're not going to 

510
00:23:28,408 --> 00:23:30,000
be, you don't be a bodybuilder. 
Yeah. 

511
00:23:30,600 --> 00:23:33,000
I mean, that's a harsh reality. 
A lot of people do want to face 

512
00:23:33,000 --> 00:23:35,700
that, but it's the truth man. 
I mean, because you're pushing 

513
00:23:35,700 --> 00:23:38,400
your body. 
And what is a physiological or 

514
00:23:38,400 --> 00:23:42,300
psychological you know normal 
threshold like it is not normal 

515
00:23:42,500 --> 00:23:47,400
to have a human in the wild. 
No, such 5% 5% body fat, right, 

516
00:23:47,400 --> 00:23:50,000
you know, so like you have to, 
you have to try because if you 

517
00:23:50,000 --> 00:23:52,500
were to just let your let your 
cell phone to your own devices, 

518
00:23:52,500 --> 00:23:56,100
like you would never restrict 
your caloric intake and enough 

519
00:23:56,300 --> 00:23:58,500
to get down that low because 
your body. 

520
00:23:58,500 --> 00:24:01,000
I mean, your hormones, like, 
evolutionarily, you're just not 

521
00:24:01,000 --> 00:24:02,400
supposed to do that. 
Here's a question. 

522
00:24:02,400 --> 00:24:07,000
What do you think? 
So, for me, when I'm I just put 

523
00:24:07,000 --> 00:24:09,600
a little basis in this one for 
when I'm not tracking and just 

524
00:24:09,600 --> 00:24:12,200
kind of doing eating till I'm 
full, kind of eating what I feel

525
00:24:12,200 --> 00:24:15,800
like eating. 
I usually end up around 14 or 15

526
00:24:15,800 --> 00:24:19,600
percent body fat and I can 
maintain that pretty easily. 

527
00:24:19,600 --> 00:24:23,300
Yeah, for me to get to a 10 
percent 9 percent. 

528
00:24:23,300 --> 00:24:26,200
I have to track and kind of make
sure I'm getting what I want to 

529
00:24:26,200 --> 00:24:29,200
get which is what I'm doing now,
but when I'm just kind of live 

530
00:24:29,200 --> 00:24:31,400
in my life, I'm using a fourteen
fifteen percent. 

531
00:24:31,800 --> 00:24:35,900
What do you think that what's 
your experience been with people

532
00:24:35,900 --> 00:24:38,600
that are On a coming in or at 
you worked with and like, hey, 

533
00:24:38,900 --> 00:24:40,800
I'm not tracking right now. 
Here's where I'm at. 

534
00:24:41,600 --> 00:24:43,300
What kind of what kind of range 
you think is. 

535
00:24:43,300 --> 00:24:49,500
Next is is is there a general 
range of body fat percentage or 

536
00:24:49,500 --> 00:24:51,700
lean mass for people who aren't 
tracking? 

537
00:24:51,900 --> 00:24:53,800
But our Carnival work, you do? 
Yeah. 

538
00:24:53,800 --> 00:24:56,600
I mean, if they've come from a 
healthy background of training 

539
00:24:56,600 --> 00:25:00,100
resistance training, their 
conscious of their nutrition, 

540
00:25:00,400 --> 00:25:05,000
then yeah, for males, you know, 
between 12 and 15, 16, even 17 

541
00:25:05,000 --> 00:25:07,100
percent body fat. 
Depends How They Carried, how 

542
00:25:07,108 --> 00:25:09,000
much muscle they have. 
Like, that's a healthy range. 

543
00:25:09,000 --> 00:25:12,700
You know, like that's like I'm 
at about 14 15 percent right now

544
00:25:12,700 --> 00:25:16,000
myself, I can maintain this. 
I still have visible ABS Cuts in

545
00:25:16,000 --> 00:25:18,900
my quads, you know, I use that I
use the mirror kind of as a 

546
00:25:18,908 --> 00:25:20,700
marker for wearing red Trend 
things. 

547
00:25:21,000 --> 00:25:22,500
But but that's totally 
sustainable. 

548
00:25:22,500 --> 00:25:25,000
I can do that, and I've got a 
very broad range. 

549
00:25:25,000 --> 00:25:26,500
So that's my homeostatic set 
points. 

550
00:25:26,500 --> 00:25:29,600
My body wants to be. 
If I'm just living comfortably. 

551
00:25:29,700 --> 00:25:33,900
Yep, but when I'm trying to get 
down like 3%, body fat, like I 

552
00:25:33,900 --> 00:25:37,900
am on stage, you know day. 
It's I mean, it's not something 

553
00:25:37,900 --> 00:25:40,200
that you would want to maintain 
for any length of time. 

554
00:25:40,200 --> 00:25:42,400
Like it's a very finite period 
of time that you're doing that 

555
00:25:42,400 --> 00:25:45,400
and it's not healthy like its 
hormonal not healthy its 

556
00:25:45,400 --> 00:25:47,300
metabolic in our healthy like it
is not healthy. 

557
00:25:47,500 --> 00:25:53,100
However, I gained more from 
that, you know, mentally that my

558
00:25:53,100 --> 00:25:56,100
overall life improves as a 
result of that, you know in its 

559
00:25:56,100 --> 00:25:59,200
totality that it's totally worth
it for me, right? 

560
00:26:00,200 --> 00:26:02,800
I would venture to say that 
maybe it's not worth it for 

561
00:26:02,800 --> 00:26:04,900
everybody to make a, it's 
definitely not worth every to 

562
00:26:04,900 --> 00:26:08,400
make a lifestyle out of It but 
to be able to push themselves 

563
00:26:08,400 --> 00:26:11,700
that for for a finite period of 
time at least once in their 

564
00:26:11,700 --> 00:26:13,500
life. 
Sure is absolutely going to be 

565
00:26:13,508 --> 00:26:16,200
advantageous. 
Yeah, and I think it's for some 

566
00:26:16,200 --> 00:26:20,500
people that level of effort 
maybe to get them to 15 or get 

567
00:26:20,500 --> 00:26:23,200
that attend right or get them to
20 likes. 

568
00:26:23,200 --> 00:26:25,800
It. 
May the mental Hill that someone

569
00:26:25,800 --> 00:26:29,700
has to climb to go from a 35 
percent body fat to a 10% or 15%

570
00:26:29,700 --> 00:26:31,600
body fat could be just as much 
for. 

571
00:26:31,600 --> 00:26:33,600
Yeah, it's alright to go from 10
to 3. 

572
00:26:33,700 --> 00:26:37,200
Yeah, because I mean we've also 
been doing This for a while, 

573
00:26:37,300 --> 00:26:38,500
right? 
You may write bodybuilding for 

574
00:26:38,500 --> 00:26:40,400
how long 12 years now. 
Yeah, right. 

575
00:26:40,400 --> 00:26:42,300
So and I've been in Fitness for 
about eight eight. 

576
00:26:42,300 --> 00:26:43,400
Almost nine years. 
Yeah. 

577
00:26:44,200 --> 00:26:46,800
So we've gotten, we've kind of 
built into where we are. 

578
00:26:47,100 --> 00:26:48,300
Yeah, cool. 
I think. 

579
00:26:49,600 --> 00:26:52,800
Yeah. 
I just the, the aspect of 

580
00:26:52,800 --> 00:26:56,400
calories, the aspect of 
hormones, we talk about protein.

581
00:26:56,600 --> 00:26:58,900
The, the when we talk about 
hormones and protein. 

582
00:26:58,900 --> 00:27:02,200
I think that's another thing, 
that a lot of people still don't

583
00:27:02,200 --> 00:27:11,400
realize is when we talk about, 
Using protein to build muscle 

584
00:27:11,800 --> 00:27:16,800
using protein, as well, not 
using protein as a fuel, and 

585
00:27:17,000 --> 00:27:19,600
using it to help manage your 
body composition. 

586
00:27:19,800 --> 00:27:21,900
Because when you do take more 
protein, right, your 

587
00:27:21,900 --> 00:27:25,800
thermogenesis goes up. 
Protein does have an insulin 

588
00:27:25,800 --> 00:27:27,700
response. 
Hmm, right? 

589
00:27:27,700 --> 00:27:31,500
So it's and it's designed to 
help push in BCAAs. 

590
00:27:31,500 --> 00:27:36,700
Not not glycogen, right? 
So, you know the whole idea of 

591
00:27:36,700 --> 00:27:39,100
protein Having an insulin 
response. 

592
00:27:39,100 --> 00:27:42,600
So you don't want to eat it 
because insulin is the problem 

593
00:27:42,600 --> 00:27:44,400
with being fat. 
Yeah. 

594
00:27:44,600 --> 00:27:47,300
Okay, that doesn't quite hold 
water. 

595
00:27:47,300 --> 00:27:50,800
When you look at insulin from 
carbs, is there. 

596
00:27:50,800 --> 00:27:54,600
It's pushing unused energy into 
your fat cells. 

597
00:27:55,200 --> 00:27:58,400
Yeah, there's insulin from 
protein, is pushing the help 

598
00:27:58,400 --> 00:28:00,800
your muscles grow. 
There's a lot of nuance there 

599
00:28:00,800 --> 00:28:03,700
for sure to like the thermogenic
effect of protein, for instance,

600
00:28:03,700 --> 00:28:05,700
being being one. 
It's definitely higher than what

601
00:28:05,700 --> 00:28:07,500
you're going to get from carbs 
more fat. 

602
00:28:07,600 --> 00:28:11,800
However, it, I mean, it's not an
astronomical increase in writin.

603
00:28:11,800 --> 00:28:14,700
Caloric expenditure getting from
the thermal thermic effect of 

604
00:28:14,700 --> 00:28:18,600
food in protein. 
So, like, for me being, you 

605
00:28:18,600 --> 00:28:22,300
know, high-fat predominantly the
energy gained from having that 

606
00:28:22,300 --> 00:28:25,700
higher fat is going to yield 
more overall, caloric 

607
00:28:25,700 --> 00:28:29,900
expenditure than that's, you 
know, increase in protein would 

608
00:28:29,900 --> 00:28:31,900
offset right? 
If that make sense, kind of 

609
00:28:31,900 --> 00:28:34,400
tricky to explain but like the 
energy that I'm going to gain by

610
00:28:34,408 --> 00:28:37,900
having the higher, you know, fat
ratio is going to cause Me to 

611
00:28:37,900 --> 00:28:40,800
have more neat activity more 
exercise activity that's going 

612
00:28:40,800 --> 00:28:45,200
to yield a net higher outcome of
caloric expenditure than I would

613
00:28:45,200 --> 00:28:47,900
just simply from the thermic 
effect proved in in protein. 

614
00:28:48,500 --> 00:28:50,700
So, there's a lot of nuance 
there to a lot of. 

615
00:28:50,700 --> 00:28:53,600
It depends, truly on how you 
structure your body. 

616
00:28:53,600 --> 00:28:56,700
So like I'm the strict, you 
know, I've strict keto and I'm 

617
00:28:56,700 --> 00:28:59,400
high fat and I've been that way 
for six years. 

618
00:28:59,400 --> 00:29:02,300
So my body is incredibly 
efficient. 

619
00:29:02,400 --> 00:29:05,000
Yeah, at using fat as the 
primary fuel source, as an 

620
00:29:05,000 --> 00:29:07,300
energy source like you were 
talking earlier. 

621
00:29:07,300 --> 00:29:10,400
About how Carbs are octane 
boosters for me. 

622
00:29:10,400 --> 00:29:12,300
It's like I don't even have 
carbs in the equation. 

623
00:29:12,300 --> 00:29:14,200
For me. 
The different types of fat can 

624
00:29:14,200 --> 00:29:15,800
be leveraged. 
So, like an MC t. 

625
00:29:15,800 --> 00:29:19,100
Almost like a shorter chain 
carbon fat molecule. 

626
00:29:19,100 --> 00:29:21,400
I can leverage that like other 
people use carbs. 

627
00:29:21,400 --> 00:29:24,600
Yeah, and I think that's a 
result of me being strict Ki 

628
00:29:24,600 --> 00:29:26,500
toh. 
Hai fat as long as I have him. 

629
00:29:26,900 --> 00:29:29,000
It's not that it's necessarily 
the right way. 

630
00:29:29,200 --> 00:29:31,400
It's certainly the right way for
me, and I've experienced with a 

631
00:29:31,408 --> 00:29:33,100
lot of different ways. 
And this has been the most 

632
00:29:33,200 --> 00:29:37,500
effective, but it takes a while 
to get to that level of fat. 

633
00:29:37,600 --> 00:29:39,600
Meditation. 
Where fat is the key? 

634
00:29:39,600 --> 00:29:42,500
Yeah, how can you be a 
bodybuilder and be a fat fueled 

635
00:29:42,500 --> 00:29:44,400
athlete? 
And it doesn't make any sense. 

636
00:29:44,400 --> 00:29:48,200
I'm an anomaly, man. 
I didn't think it was possible 

637
00:29:48,200 --> 00:29:52,400
to work in the ATP and 
glycolytic Pathways without 

638
00:29:52,400 --> 00:29:54,700
carbs explain that to me. 
I don't understand. 

639
00:29:54,700 --> 00:29:56,100
Yeah, so that's a tricky one 
man. 

640
00:29:56,100 --> 00:29:58,800
And it's frustrating, you know, 
you and I both kind of going 

641
00:29:58,800 --> 00:30:01,100
about this. 
We're both doing a building 

642
00:30:01,100 --> 00:30:02,800
Series right now so we can dive 
into that too. 

643
00:30:02,800 --> 00:30:06,200
But you know, I was I was 
watching a video that I send me,

644
00:30:06,200 --> 00:30:08,000
send me a video in it. 
Graham. 

645
00:30:08,400 --> 00:30:11,200
And it was a video of a couple 
doctors talking with these 

646
00:30:11,200 --> 00:30:13,700
Fitness athletes about how with 
the ketogenic diet. 

647
00:30:13,700 --> 00:30:15,900
You're just bound to term to 
lose muscle like you. 

648
00:30:15,900 --> 00:30:18,900
It's just going to happen. 
Yeah, you know, and I'm 

649
00:30:18,900 --> 00:30:21,300
listening to this stuff and I'm 
just like getting pissed off and

650
00:30:21,300 --> 00:30:23,600
let's take just the more they 
talk the more ignorant they 

651
00:30:23,600 --> 00:30:27,000
become right and it's like no. 
No, that's just not the way it 

652
00:30:27,000 --> 00:30:29,000
works. 
I'm setting out on a crusade to 

653
00:30:29,000 --> 00:30:30,900
prove. 
Otherwise, that's exactly the 

654
00:30:30,900 --> 00:30:32,500
similar. 
That's why I started doing this 

655
00:30:32,500 --> 00:30:33,300
thing. 
Yeah, I got it. 

656
00:30:33,500 --> 00:30:34,700
It's like we got to just put it 
out there. 

657
00:30:34,700 --> 00:30:37,200
I mean we could talk all day 
long, but but you got to put it 

658
00:30:37,200 --> 00:30:38,800
out there. 
Document it, which I thought I 

659
00:30:38,808 --> 00:30:40,500
had done, but I guess I hadn't 
done well enough. 

660
00:30:41,200 --> 00:30:43,100
But yeah, so like, you know, 
like we talked about in the 

661
00:30:43,100 --> 00:30:45,400
first episode. 
You've got the ATP creatine, 

662
00:30:45,400 --> 00:30:47,600
phosphate. 
You've got the glycolytic, you 

663
00:30:47,600 --> 00:30:50,100
know, 8 to 15 rep range. 
You got beyond that for the 

664
00:30:50,100 --> 00:30:53,100
endurance aerobic, you know, 
Sports and whatnot, endurance 

665
00:30:53,100 --> 00:30:56,900
like training Marathon, stuff of
that nature and the concept or 

666
00:30:56,900 --> 00:30:59,200
the idea that as a ketogenic 
athlete. 

667
00:30:59,200 --> 00:31:03,100
You cannot perform at that 8 to 
12 rep range, blows. 

668
00:31:03,100 --> 00:31:04,800
My, that's the only rep range. 
I'm really using. 

669
00:31:04,800 --> 00:31:06,400
Like, that's where that's my 
sweet spot, right? 

670
00:31:06,400 --> 00:31:07,400
Yeah. 
It's the typical. 

671
00:31:07,700 --> 00:31:09,100
Able to have purchased a rep 
range. 

672
00:31:09,100 --> 00:31:12,200
That's where I live and I'll do 
that and I'll train with people 

673
00:31:12,200 --> 00:31:16,100
that are hardcore carb, you 
know, Centric individuals and 

674
00:31:16,100 --> 00:31:17,800
I'll run circles around 
absolutely. 

675
00:31:17,800 --> 00:31:20,300
And I don't get fatigued. 
I don't Bonk out. 

676
00:31:20,300 --> 00:31:23,900
I don't hit this, you know, 
lactic acid, while they do. 

677
00:31:24,200 --> 00:31:27,200
So the people that are saying 
that they just have not been 

678
00:31:27,200 --> 00:31:30,500
adapted long enough. 
You can't do keto for a month 

679
00:31:30,600 --> 00:31:33,400
and then try it and not be able 
to perform at that rep range and

680
00:31:33,400 --> 00:31:34,400
say that it doesn't work. 
Yeah. 

681
00:31:34,400 --> 00:31:35,800
How long do you normally see for
people? 

682
00:31:35,800 --> 00:31:39,100
For me? 
It's 8 to L've sometimes 14 

683
00:31:39,100 --> 00:31:41,000
weeks before. 
People start from an athletic 

684
00:31:41,000 --> 00:31:43,800
perspective, right? 
So the day-to-day and, and, you 

685
00:31:43,808 --> 00:31:45,000
know, I kind of say there's two 
levels. 

686
00:31:45,000 --> 00:31:46,800
There's the day-to-day 
adaptation, where you're just 

687
00:31:46,800 --> 00:31:50,100
doing normal stuff and you kind 
of go through the keto flu and 

688
00:31:50,100 --> 00:31:51,700
then you feel better after a 
week or two. 

689
00:31:51,900 --> 00:31:54,600
Yeah, but from an athletic 
perspective, it took me about 12

690
00:31:54,600 --> 00:31:57,800
weeks, like everything just 
dipped off for a while and then 

691
00:31:57,800 --> 00:31:59,400
all of a sudden it was like, 
hey, wait a second, these 

692
00:31:59,400 --> 00:32:01,200
workouts on his heart. 
So, coming from across the 

693
00:32:01,200 --> 00:32:03,400
background, right? 
I'm doing high intensity 

694
00:32:03,400 --> 00:32:06,600
interval training, you know, 
anywhere from five minutes to 30

695
00:32:06,600 --> 00:32:09,700
minutes at a time. 
And you know, it sucked for a 

696
00:32:09,700 --> 00:32:10,200
while. 
Mmm. 

697
00:32:10,400 --> 00:32:12,800
And then all of a sudden was 
like, Hey, this isn't as bad. 

698
00:32:13,400 --> 00:32:16,800
Hey, wait, you know, I'm lifting
more, you know, my deadlift went

699
00:32:16,800 --> 00:32:18,300
up my back. 
So I went off my bench went up. 

700
00:32:18,300 --> 00:32:20,700
I started recovering from 
injuries. 

701
00:32:20,700 --> 00:32:22,600
I had to torn, labrum, 's, 
right. 

702
00:32:22,600 --> 00:32:27,300
So, coming back from that. 
After going carnivore, like it 

703
00:32:27,300 --> 00:32:28,800
was faster than any other 
injury. 

704
00:32:28,800 --> 00:32:32,000
I've had all the aches and pains
that I used to have just kind of

705
00:32:32,000 --> 00:32:34,500
just disappeared. 
Yeah, the inflammation was down 

706
00:32:34,500 --> 00:32:36,600
my recovery. 
So I'm 48 years old. 

707
00:32:36,600 --> 00:32:42,000
I used to You work out 3 days a 
week and feel like crap the rest

708
00:32:42,000 --> 00:32:44,600
of the week. 
Yeah, you know, and now I can 

709
00:32:44,600 --> 00:32:47,800
work out six days a week, seven 
days a week and I'm ready to go 

710
00:32:47,800 --> 00:32:49,500
every single day. 
Yeah, right. 

711
00:32:49,500 --> 00:32:54,300
So I've improved number one, not
just from my metabolism being 

712
00:32:54,300 --> 00:32:59,000
more efficient, but I can I 
doubled my volume in a week, you

713
00:32:59,000 --> 00:33:00,600
know. 
Going from 3 to 6 days a week. 

714
00:33:00,600 --> 00:33:02,300
That's a lot of progress. 
Yeah. 

715
00:33:02,900 --> 00:33:05,700
Yeah. 
It's it's you know, progression.

716
00:33:05,700 --> 00:33:07,600
It's a continual thing. 
It just keeps getting better and

717
00:33:07,600 --> 00:33:09,400
better. 
ER I mean, yeah, when you when 

718
00:33:09,400 --> 00:33:12,500
you first go from a car 
dependent lifestyle to Quito fat

719
00:33:12,500 --> 00:33:16,000
adapted carnivore, you know, 
you're going to have that couple

720
00:33:16,000 --> 00:33:17,900
week period, where like you just
don't feel good in normal 

721
00:33:17,900 --> 00:33:20,200
day-to-day life, you know, I'm 
able to focus as well as the 

722
00:33:20,200 --> 00:33:21,400
office, etc. 
Etc. 

723
00:33:21,700 --> 00:33:23,600
Then you'll be able to get 
through that after a month or 

724
00:33:23,600 --> 00:33:26,100
so. 
And then after that from a 

725
00:33:26,100 --> 00:33:29,200
performance standpoint, you'll 
start to notice that you can do 

726
00:33:29,200 --> 00:33:32,500
things like the those first, you
know, 1 to 6 reps, going to be 

727
00:33:32,500 --> 00:33:34,700
pretty, pretty easy. 
It's going to be pretty much not

728
00:33:34,700 --> 00:33:37,400
a not not much of a change that 
8 to 12 rep range. 

729
00:33:37,400 --> 00:33:40,600
They That may suffer for a month
or two, but then after that, it 

730
00:33:40,600 --> 00:33:42,200
just keeps getting better and 
better. 

731
00:33:42,200 --> 00:33:44,000
After I would say after six 
months. 

732
00:33:44,000 --> 00:33:47,000
You should probably be where you
were previously with carbs. 

733
00:33:47,700 --> 00:33:49,600
And then after that, it just 
compounds. 

734
00:33:49,600 --> 00:33:53,600
And what what's what's unique is
that you will recover time like 

735
00:33:53,600 --> 00:33:56,200
you're saying it significantly 
improves your able to train at a

736
00:33:56,200 --> 00:33:57,600
higher frequency. 
Yep. 

737
00:33:57,600 --> 00:34:00,300
So if you're able to train the 
higher frequency with less 

738
00:34:00,300 --> 00:34:03,600
issues from a injury standpoint,
then by definition, you're going

739
00:34:03,600 --> 00:34:06,100
to have more volume. 
Yep, and you're going to grow 

740
00:34:06,300 --> 00:34:07,600
and you're going to have better 
better. 

741
00:34:07,700 --> 00:34:10,400
Recovery better strength, better
stamina better, everything. 

742
00:34:11,000 --> 00:34:13,800
So I look at now is looking at 
some videos that pump them a 

743
00:34:13,800 --> 00:34:18,000
phone from, like, 2018 and I was
doing like heavy deadlifts and 

744
00:34:18,000 --> 00:34:19,500
like the 5 rep range. 
Right now. 

745
00:34:19,500 --> 00:34:22,600
I'm doing those same deadlifts 
in the 10 to 15 rep range. 

746
00:34:22,900 --> 00:34:26,300
And that's that rep range that 
you say you can't do, you know 

747
00:34:26,300 --> 00:34:29,199
what that little sport you can't
do it, but it's like I wasn't 

748
00:34:29,199 --> 00:34:32,500
even able to do these at that 
rep scheme with that efficiency 

749
00:34:32,500 --> 00:34:37,400
when I was eating carbs and it's
like it blows my mind that 

750
00:34:37,400 --> 00:34:39,800
there's An argument out there 
that you can't build muscle or 

751
00:34:39,800 --> 00:34:41,900
sustain muscle and a fat adapted
diet. 

752
00:34:41,900 --> 00:34:45,199
Yeah, but the more of us out 
there, putting out content to 

753
00:34:45,199 --> 00:34:46,500
the contrary. 
I mean, that's what we need. 

754
00:34:46,500 --> 00:34:47,900
We just need to document 
otherwise. 

755
00:34:48,000 --> 00:34:53,300
Yeah, and I mean I've done it. 
It's crazy because you know, 

756
00:34:53,300 --> 00:34:56,800
before covid I think I had put 
on about five pounds of muscle 

757
00:34:56,800 --> 00:35:00,700
over a period of several months 
and, you know, post covid. 

758
00:35:00,700 --> 00:35:03,600
I'd then I would didn't have 
access to a gym for six months 

759
00:35:03,600 --> 00:35:04,900
didn't have access to lifting 
heavy. 

760
00:35:04,900 --> 00:35:06,400
You know, that kind of stuff, so
went back down again. 

761
00:35:06,500 --> 00:35:09,900
So again, I saw something I 
think I saw somebody. 

762
00:35:10,200 --> 00:35:13,000
Oh, somebody responded to one of
my posts because there is study 

763
00:35:13,000 --> 00:35:17,000
that that was put out that 
talked about CrossFit and 

764
00:35:17,000 --> 00:35:21,400
ketogenic diets, and I posted it
and, you know, the response that

765
00:35:21,400 --> 00:35:22,100
I got. 
I was crazy. 

766
00:35:22,100 --> 00:35:23,200
Like, you know, there's 
problems. 

767
00:35:23,200 --> 00:35:24,800
You can't do that. 
It's like, okay. 

768
00:35:24,800 --> 00:35:27,000
Look, I just you know, I'm going
to do it again. 

769
00:35:27,000 --> 00:35:28,500
Yeah, I've already died. 
Like you said, I've already done

770
00:35:28,500 --> 00:35:30,800
this already talked about it, 
but let's do it again. 

771
00:35:30,800 --> 00:35:34,600
And this time I'm you know every
day I'm putting out my workout 

772
00:35:34,600 --> 00:35:37,000
is what I'm eating, right? 
Some days. 

773
00:35:37,000 --> 00:35:39,700
Like, while I'm here, we talked 
about this morning and I'm in 

774
00:35:39,700 --> 00:35:40,600
Rome. 
So I'm going to be like the 

775
00:35:40,607 --> 00:35:42,700
Romans and do more fat. 
Yeah, right? 

776
00:35:42,800 --> 00:35:44,600
Because I'm not worried about, 
I'm really not worried about the

777
00:35:44,600 --> 00:35:47,100
fat and the protein ratio as 
much as I'm just want to show 

778
00:35:47,100 --> 00:35:48,600
that you can be done without 
carbs. 

779
00:35:48,600 --> 00:35:54,800
Yeah, so, you know, whatever. 
It's it's amazing. 

780
00:35:56,300 --> 00:36:04,500
How much better I feel now. 
Just in general, like them 

781
00:36:04,700 --> 00:36:10,100
energy. 
No, aches and pains and just 

782
00:36:10,100 --> 00:36:13,500
being able to go and have the 
energy all day long. 

783
00:36:13,600 --> 00:36:15,500
Mmm, right. 
Because I've got an endless 

784
00:36:15,500 --> 00:36:17,300
story, we talked about it. 
I've got an endless store of 

785
00:36:17,300 --> 00:36:20,900
energy that my body can use. 
I never barked out, you know, 

786
00:36:20,900 --> 00:36:25,000
and when Tons of bulking the 
main reason I got in car number 

787
00:36:25,000 --> 00:36:28,600
two reasons. 
I got in carnivore one major 

788
00:36:28,600 --> 00:36:32,700
stomach bowel digestive issues 
for years, right? 

789
00:36:32,700 --> 00:36:34,700
And that was one thing. 
Hey, maybe if we try this, I 

790
00:36:34,707 --> 00:36:37,700
will fix that. 
And the second one is I got 

791
00:36:37,700 --> 00:36:41,100
tired of gets get fat to get 
strong. 

792
00:36:41,100 --> 00:36:42,800
Yeah. 
And get week to get skinny. 

793
00:36:43,000 --> 00:36:45,400
Yeah, I got tired of that. 
Cycle is like there's got to be 

794
00:36:45,400 --> 00:36:47,200
a better way. 
I don't want to get I don't want

795
00:36:47,200 --> 00:36:50,700
to get fluffy. 
Yeah, every time I bulk so let's

796
00:36:50,700 --> 00:36:53,200
try this. 
And the first time I did it, it 

797
00:36:53,200 --> 00:36:56,000
took me three to four months, 
but I really, you know, I look 

798
00:36:56,000 --> 00:36:57,600
back. 
I'm like, hey, look, I've lost 

799
00:36:57,800 --> 00:37:02,000
10% body fat. 
I went from 25 to 15 percent 

800
00:37:02,000 --> 00:37:05,400
body fat, and gained 5 pounds of
muscle at the same time. 

801
00:37:06,500 --> 00:37:07,700
And that was it for me. 
I'm done. 

802
00:37:07,700 --> 00:37:10,800
I'm never going back. 
Yeah, you know, yeah, I mean I 

803
00:37:10,800 --> 00:37:13,000
did the whole fluffy thing man. 
I was turning 30 pounds. 

804
00:37:13,000 --> 00:37:15,100
Yeah, 57. 
I mean as fluffy as it gets, you

805
00:37:15,100 --> 00:37:21,800
know, and I mean that that that 
big to get big belief, is just 

806
00:37:21,800 --> 00:37:23,200
still rampant in the fitness 
Community. 

807
00:37:23,200 --> 00:37:25,900
Like, You Gotta Get huge and you
see people that do it 

808
00:37:25,900 --> 00:37:28,500
successfully, right? 
You see people that go off on a 

809
00:37:28,508 --> 00:37:31,200
tangent and everything inside. 
Sure, woke up like crazy, then 

810
00:37:31,200 --> 00:37:33,800
are able to get super shredded. 
Now, they don't advertise the 

811
00:37:33,800 --> 00:37:36,800
other supplements there on so 
that definitely The equation as 

812
00:37:36,800 --> 00:37:41,600
well, but for me, it's like I 
don't want my lifestyle, you 

813
00:37:41,600 --> 00:37:46,600
know, enjoyment to just have to 
shift on such a strong, such a 

814
00:37:46,600 --> 00:37:50,800
drastic, you know, Continuum. 
I'd rather just enjoy life every

815
00:37:50,800 --> 00:37:55,000
day and be comfortable in my 
skin like how I look, you know, 

816
00:37:55,300 --> 00:37:59,000
look damn good year-round and 
then have periods where I'm a 

817
00:37:59,000 --> 00:38:02,000
little thicker and a little bit 
more shredded but that whole 

818
00:38:02,000 --> 00:38:04,300
that that range is a much 
healthier range, so I don't have

819
00:38:04,300 --> 00:38:06,100
to literally get an entire new 
wardrobe. 

820
00:38:06,200 --> 00:38:08,100
Robe each time. 
I'm going from a building phase 

821
00:38:08,100 --> 00:38:10,100
to a cutting phase. 
Yeah, so I save money in that 

822
00:38:10,100 --> 00:38:13,600
department to and my overall. 
I'm in my distress on my organs 

823
00:38:13,600 --> 00:38:15,400
is much less. 
I mean everything's just better.

824
00:38:15,900 --> 00:38:19,300
And like when you when you look 
at how much mass how much actual

825
00:38:19,300 --> 00:38:21,100
lean tissue you build at the end
of it. 

826
00:38:21,400 --> 00:38:23,200
It's not your building that much
power by. 

827
00:38:23,200 --> 00:38:26,000
I'm the crazy building things. 
Like you feel like you can walk 

828
00:38:26,000 --> 00:38:28,000
through a wall because you've 
got a lot more weight. 

829
00:38:28,000 --> 00:38:30,500
And when you have a lot more 
weight, you have different 

830
00:38:30,500 --> 00:38:32,500
leverage point. 
So you can possibly move more, 

831
00:38:32,700 --> 00:38:37,000
more more weight in the gym, but
when you lean down, You lose a 

832
00:38:37,000 --> 00:38:40,200
lot of that and you wind up 
losing more muscle. 

833
00:38:40,200 --> 00:38:42,500
Yep. 
So it's like you have to just 

834
00:38:42,500 --> 00:38:43,500
kind of pick and choose your 
battles. 

835
00:38:43,500 --> 00:38:45,900
I mean, same is true with like 
the whole car versus keto. 

836
00:38:45,900 --> 00:38:48,700
Like they're going to have a 
little bit more, you know, water

837
00:38:48,700 --> 00:38:49,900
retention. 
I going to gain more weight in 

838
00:38:49,900 --> 00:38:51,200
the offseason and I typically 
am. 

839
00:38:51,500 --> 00:38:53,700
But when they lean down, they're
going to lose a lot more stew. 

840
00:38:54,100 --> 00:38:57,000
And when I look at how I look at
the in the day, like, I've built

841
00:38:57,000 --> 00:38:59,600
just as much, if not more lean 
mass and they have, and I felt 

842
00:38:59,600 --> 00:39:01,800
and looked a whole lot better in
the process and you're not 

843
00:39:01,800 --> 00:39:03,700
messing up your hormones. 
You have your relationship with 

844
00:39:03,700 --> 00:39:06,000
food. 
There's all kinds of, there's 

845
00:39:06,100 --> 00:39:08,400
All kinds of other side things 
that go into that hundred 

846
00:39:08,400 --> 00:39:10,900
percent. 
Yeah, and and, and there's you 

847
00:39:10,900 --> 00:39:13,200
mentioned metabolism earlier. 
So metabolism is something that 

848
00:39:13,200 --> 00:39:15,900
I've been preaching from the 
rooftops since day one as well. 

849
00:39:18,200 --> 00:39:19,600
I don't know how this would be 
proven. 

850
00:39:20,100 --> 00:39:23,500
But I believe that when you're 
following a ketogenic, a 

851
00:39:23,508 --> 00:39:26,500
carnivore diet and the vast 
majority of cars coming from fat

852
00:39:26,500 --> 00:39:28,700
and protein specialist, 
specifically high-quality 

853
00:39:28,700 --> 00:39:33,300
sources of fat protein, your 
metabolic window, grows. 

854
00:39:33,300 --> 00:39:35,200
Exponentially. 
It really illustrates that it's 

855
00:39:35,200 --> 00:39:37,500
not just about the cat. 
That point, even if you take a 

856
00:39:37,508 --> 00:39:40,500
healthy individual, so, for 
instance, I've got a client 

857
00:39:40,500 --> 00:39:43,800
right now and his metabolism 
wasn't, as high, as it should 

858
00:39:43,800 --> 00:39:45,400
been hit. 
He was consuming like 2,000 

859
00:39:45,400 --> 00:39:47,300
calories or eight, actually 1800
calories on. 

860
00:39:47,300 --> 00:39:50,300
Average. 
I've got him up to 2,600 

861
00:39:50,300 --> 00:39:53,000
calories now, and he's still 
losing weight. 

862
00:39:53,400 --> 00:39:57,000
But he, if he had done that same
2600 calories coming, mostly 

863
00:39:57,000 --> 00:39:59,000
from carbs. 
Oh, yeah, he would have gained a

864
00:39:59,000 --> 00:40:01,300
whole of a hell of a lot more 
fat in that same time frame. 

865
00:40:01,300 --> 00:40:03,700
Yep. 
So that's from like a metabolic 

866
00:40:03,700 --> 00:40:06,000
standpoint in like a building 
phase ORD, ramping up. 

867
00:40:06,100 --> 00:40:08,700
Metabolism in general, your 
Healthy window. 

868
00:40:08,700 --> 00:40:10,900
Healthy range is going to be 
much much broader. 

869
00:40:11,100 --> 00:40:13,900
Following a keto, a carnivore 
style approach, right? 

870
00:40:14,000 --> 00:40:15,300
Because your body is more 
efficient. 

871
00:40:15,400 --> 00:40:19,000
It's going to use it way better.
It's not me like hey, what am I 

872
00:40:19,000 --> 00:40:19,300
doing? 
This? 

873
00:40:19,300 --> 00:40:22,100
I'm not supposed to to have all 
this, exactly. 

874
00:40:22,500 --> 00:40:23,300
Yeah. 
Absolutely. 

875
00:40:23,300 --> 00:40:26,700
I think I've shown that as well,
right, you know, I'm eating more

876
00:40:26,700 --> 00:40:28,400
than I've ever eaten before but 
I'm losing weight. 

877
00:40:28,400 --> 00:40:30,300
I think he even wrote an article
on my page like how to lose 

878
00:40:30,300 --> 00:40:31,800
weight anymore. 
Yeah, right. 

879
00:40:31,800 --> 00:40:34,400
Because it's about your 
metabolism and people often 

880
00:40:34,500 --> 00:40:37,000
going back to the car analogy. 
Oven or whatever you want to 

881
00:40:37,008 --> 00:40:39,100
call it. 
People often think of their 

882
00:40:39,100 --> 00:40:42,200
metabolism as how do we burn 
fuel? 

883
00:40:42,300 --> 00:40:46,800
Hmm, that is part of it. 
The other part of it is, how do 

884
00:40:46,800 --> 00:40:49,400
you use nutrients? 
How does your body use the 

885
00:40:49,400 --> 00:40:52,200
things that we're doing? 
Because your metabolism is 

886
00:40:52,900 --> 00:40:56,900
literally every function of your
body, right from burning fuel, 

887
00:40:56,900 --> 00:41:01,200
creating ATP to growing hair to,
you know, replacing replacing 

888
00:41:01,200 --> 00:41:03,700
skin cells. 
To, it's literally everything 

889
00:41:03,700 --> 00:41:06,400
that your body does. 
All of the things that Your body

890
00:41:06,400 --> 00:41:09,200
does is your metabolism. 
So all of the things that we do 

891
00:41:09,200 --> 00:41:13,400
to our body, the food that we 
put in the hormones that we 

892
00:41:13,400 --> 00:41:17,100
stimulate, the vitamins that we 
take in the micronutrients and 

893
00:41:17,100 --> 00:41:18,800
the minerals, like, all that 
stuff affects. 

894
00:41:18,800 --> 00:41:20,500
Our effects. 
It the things that our 

895
00:41:20,500 --> 00:41:22,800
environment. 
How much sleep we get, right? 

896
00:41:22,800 --> 00:41:27,000
Red light vitamin D, exercise. 
Like, all of these things have 

897
00:41:27,000 --> 00:41:29,000
effects that affect our 
metabolism. 

898
00:41:29,300 --> 00:41:31,400
It's not just the food that we 
put in our mouths. 

899
00:41:31,700 --> 00:41:34,200
Yeah, and the absorption of the 
food that we do put in our mouth

900
00:41:34,200 --> 00:41:35,900
is so key to that. 
That's where I've really kind 

901
00:41:35,900 --> 00:41:37,800
of. 
Taking more of an interest in, 

902
00:41:38,200 --> 00:41:41,900
you know, the meditation, the 
cooldown phases really 

903
00:41:41,900 --> 00:41:44,300
activating that parasympathetic 
State prior to consuming 

904
00:41:44,300 --> 00:41:47,100
nutrients through your body is 
able to tap into an absorb, 

905
00:41:47,200 --> 00:41:49,100
those nutrients better and 
especially if you're like a 

906
00:41:49,107 --> 00:41:52,100
building phase. 
So there's both sides are 

907
00:41:52,100 --> 00:41:54,000
important. 
So if I'm in a deficit that I 

908
00:41:54,008 --> 00:41:55,700
want to make sure that my body 
is absorbing everything. 

909
00:41:55,700 --> 00:41:57,500
I'm consuming because I'm 
already not eating enough and 

910
00:41:57,500 --> 00:41:59,800
I'm hungry as it is. 
Yeah, so I want to perform 

911
00:41:59,800 --> 00:42:02,200
because my body needs to be 
absorbing that stuff when I'm in

912
00:42:02,200 --> 00:42:05,200
a building phase and I'm 
consuming a surplus of calories,

913
00:42:05,500 --> 00:42:08,100
you know, if your eating foods 
that your body just does not 

914
00:42:08,100 --> 00:42:10,500
assimilate very prompt very 
well, very efficiently. 

915
00:42:10,700 --> 00:42:12,300
Then you're going to have a 
bunch of gastric distress. 

916
00:42:12,300 --> 00:42:14,400
You're not going to be able to 
really build that much muscle, 

917
00:42:14,600 --> 00:42:16,100
especially, you know, 
effectively. 

918
00:42:16,700 --> 00:42:19,800
So being able to focus on foods 
that, you know, your body can 

919
00:42:19,800 --> 00:42:23,300
assimilate absorb and use. 
Right, efficiently is absolutely

920
00:42:23,300 --> 00:42:25,800
key and that takes some trial at
are like like for instance, last

921
00:42:25,800 --> 00:42:27,900
night. 
We had a steak prior to that 

922
00:42:27,900 --> 00:42:30,400
stake, you know, I'd been eating
a just just ground beef and 

923
00:42:30,408 --> 00:42:33,700
eggs, ground beef, and eggs is 
easier for my body to break down

924
00:42:33,700 --> 00:42:36,600
and use, then a steak. 
Now, my body, Break down. 

925
00:42:36,600 --> 00:42:39,200
Each state pretty good, I better
so then like, you know, Big 

926
00:42:39,200 --> 00:42:41,800
Burrito or something. 
Yeah, but but ground beef and 

927
00:42:41,800 --> 00:42:44,800
eggs is better for just a 
simple, you know assimilation 

928
00:42:44,800 --> 00:42:47,900
standpoint and I feel like 
taking that nuance and acting on

929
00:42:47,900 --> 00:42:49,800
it is so incredibly important. 
A lot of people don't take the 

930
00:42:49,808 --> 00:42:52,100
time to time that deep but it 
makes a difference. 

931
00:42:52,100 --> 00:42:55,300
Yeah, and it's the three things 
when it comes to overall health,

932
00:42:55,300 --> 00:42:57,100
right? 
Particularly with nutrition. 

933
00:42:57,300 --> 00:43:01,800
We're looking at bioavailability
looking at satiety and looking 

934
00:43:01,800 --> 00:43:04,800
at nutrient density. 
So we want to make sure that you

935
00:43:04,800 --> 00:43:08,200
know, we can we can Eat the most
nutritious Foods ever, but 

936
00:43:08,200 --> 00:43:10,500
everybody can assimilate it 
because it's not by available 

937
00:43:10,500 --> 00:43:12,000
for us. 
Then doesn't matter. 

938
00:43:12,100 --> 00:43:14,000
Yep, right. 
And if we're also not eating 

939
00:43:14,000 --> 00:43:17,200
things that keep us full that 
we're going to keep eating and 

940
00:43:17,200 --> 00:43:20,700
then we're going to overeat. 
So the three of those combined 

941
00:43:20,800 --> 00:43:22,600
and if you look at the for 
anybody, that's wondering, if 

942
00:43:22,600 --> 00:43:26,500
you look at any of those three 
things independently, right? 

943
00:43:26,500 --> 00:43:29,400
Just no Dogma. 
No preconceptions. 

944
00:43:29,400 --> 00:43:31,700
Just go look up and do some 
research on. 

945
00:43:32,000 --> 00:43:34,800
What is the most success 
satiating Foods? 

946
00:43:35,500 --> 00:43:37,800
What is the Most bioavailable 
Foods. 

947
00:43:37,800 --> 00:43:40,400
What is the most nutrient-dense 
Foods? 

948
00:43:40,400 --> 00:43:43,400
It's not rice cake. 
It's not rice case, right? 

949
00:43:43,400 --> 00:43:47,500
You're going to see that it's 
animal-based, but it's meat of 

950
00:43:47,500 --> 00:43:52,000
some sort of meat eggs, poultry 
cheese like that kind of stuff 

951
00:43:52,000 --> 00:43:54,300
is what's in there, organ meat. 
If you want to get into the 

952
00:43:54,308 --> 00:43:57,400
whole nose, to tail conversation
is probably at the top of the 

953
00:43:57,400 --> 00:44:00,700
list, for all of it, but it's 
animal-based products. 

954
00:44:00,700 --> 00:44:06,400
And the, the thing about animal 
based products is Let's look at 

955
00:44:06,408 --> 00:44:09,200
eggs, for example. 
Nature's multivitamin. 

956
00:44:09,900 --> 00:44:11,700
Yeah, right. 
They just found out. 

957
00:44:11,700 --> 00:44:14,400
I just saw a study in from 
Switzerland. 

958
00:44:14,400 --> 00:44:17,700
I think they just found out. 
There's a second type of vitamin

959
00:44:17,700 --> 00:44:20,500
D. 
That's more bioavailable and 

960
00:44:20,500 --> 00:44:23,500
more plentiful in egg yolks 
really new of. 

961
00:44:23,900 --> 00:44:26,500
It's like triple the amount of 
vitamin D in a goes and we knew 

962
00:44:26,500 --> 00:44:28,100
about you ever do like duck 
eggs. 

963
00:44:28,600 --> 00:44:30,200
I have their awesome. 
Yeah. 

964
00:44:30,200 --> 00:44:32,500
I need to find a good source. 
I need the I don't get them 

965
00:44:32,500 --> 00:44:33,600
regularly, but I've had them. 
They're good. 

966
00:44:33,600 --> 00:44:37,800
Yeah, so we look at eggs. 
Like, Nature's multivitamin. 

967
00:44:38,000 --> 00:44:42,300
They're the perfect macro 
rightmost, most meat beef steak.

968
00:44:42,300 --> 00:44:44,900
It's the perfect macro. 
Like it's all there. 

969
00:44:45,200 --> 00:44:47,100
Just waiting for us like 
everything we don't have to 

970
00:44:47,100 --> 00:44:49,600
think about it. 
Yeah, so, I mean, that's a segue

971
00:44:49,600 --> 00:44:52,300
on eat more meat, but that's not
true man. 

972
00:44:52,300 --> 00:44:54,600
I mean, I feel like most of our 
audience people have seen this 

973
00:44:54,600 --> 00:44:56,500
probably are on that same page. 
And yeah. 

974
00:44:56,600 --> 00:44:59,700
Yeah, but I'm a bear needs 
Bears. 

975
00:44:59,700 --> 00:45:01,000
Repeating. 
You can say they're not right 

976
00:45:01,000 --> 00:45:02,300
yet. 
More meat hundred percent. 

977
00:45:02,300 --> 00:45:04,700
Yeah. 
So we talked a lot about your 

978
00:45:04,700 --> 00:45:06,900
perspective, like, bodybuilding 
and things like that. 

979
00:45:08,200 --> 00:45:10,300
The stuff that we're talking 
about for anybody, listening 

980
00:45:10,300 --> 00:45:13,500
goes for kind of everybody. 
This isn't just a bodybuilding 

981
00:45:13,500 --> 00:45:14,900
discussion. 
This is a general fitness 

982
00:45:14,900 --> 00:45:16,500
General Health thing. 
Yeah, right. 

983
00:45:16,500 --> 00:45:18,200
Prioritize the things that 
matter. 

984
00:45:18,200 --> 00:45:21,700
Don't focus on the things that 
are going to set you off on 

985
00:45:21,700 --> 00:45:24,100
tangents, right? 
Figure out your path and stay in

986
00:45:24,100 --> 00:45:26,200
your path. 
Kind of follow it. 

987
00:45:27,900 --> 00:45:29,800
Get feedback. 
I highly recommend. 

988
00:45:29,800 --> 00:45:31,400
Everybody. 
Get a coach. 

989
00:45:31,700 --> 00:45:33,400
I'm a coach. 
I have a coach. 

990
00:45:34,000 --> 00:45:35,800
Yeah, right. 
I have people that I can go to 

991
00:45:35,800 --> 00:45:37,800
and say, look am I on track? 
Am I doing? 

992
00:45:38,000 --> 00:45:39,700
Right? 
From a fitness perspective from 

993
00:45:39,700 --> 00:45:42,200
a nutrition perspective. 
I think everybody needs 

994
00:45:42,200 --> 00:45:44,200
something like that. 
And I think that's a big part of

995
00:45:45,000 --> 00:45:47,700
the process. 
If you're listening to this 

996
00:45:47,700 --> 00:45:52,000
podcast, you probably have not 
been trained in Fitness and 

997
00:45:52,000 --> 00:45:55,400
Nutrition. 
So you probably need somebody to

998
00:45:55,400 --> 00:45:58,400
provide guidance at some point 
in your journey to make sure 

999
00:45:58,400 --> 00:46:01,600
you're on track, right? 
I've been, I've been trained. 

1000
00:46:01,600 --> 00:46:03,800
I'm certified in all kinds of 
different things and I still 

1001
00:46:03,800 --> 00:46:05,900
need people to help keep you on 
track. 

1002
00:46:06,100 --> 00:46:10,700
So it's just something that I 
think is one of the things that 

1003
00:46:10,900 --> 00:46:14,200
people miss out, the most is 
asking for help even if like, 

1004
00:46:14,200 --> 00:46:16,400
there's a lot of people at that 
know, Fitness Nutrition. 

1005
00:46:16,700 --> 00:46:18,700
This as well. 
There's there's benefit to 

1006
00:46:18,700 --> 00:46:21,800
having an accountability factor 
or simply just Outsourcing 

1007
00:46:21,800 --> 00:46:24,000
things in life. 
So, absolutely anything in my 

1008
00:46:24,000 --> 00:46:29,800
life that I that I know and I 
can just remove from my decision

1009
00:46:29,800 --> 00:46:32,300
fatigue process like remove it 
from the equation altogether so 

1010
00:46:32,300 --> 00:46:34,500
I can focus on other things. 
All oftentimes, just Outsource 

1011
00:46:34,500 --> 00:46:36,500
that. 
So like a lot of people like a 

1012
00:46:36,508 --> 00:46:38,600
lot of my clients know, exactly 
how to admit it. 

1013
00:46:38,600 --> 00:46:39,900
But the nurtures. 
They know how to manipulate 

1014
00:46:39,900 --> 00:46:41,800
macros count, macros all that 
stuff. 

1015
00:46:42,300 --> 00:46:44,800
But Simply Having like at a call
with my client. 

1016
00:46:44,800 --> 00:46:46,400
See the day. 
And he's like, look Rob. 

1017
00:46:46,600 --> 00:46:49,100
And I know how to do this stuff.
I've seen a lot of success in 

1018
00:46:49,100 --> 00:46:51,900
working with you. 
But if I didn't have you as an 

1019
00:46:51,908 --> 00:46:56,000
accountability factor, I would 
eat more foods that were outside

1020
00:46:56,000 --> 00:46:58,400
of this, this realm, not 
necessarily bad foods. 

1021
00:46:58,400 --> 00:47:00,400
I would just eat, I would go out
to eat more because I couldn't 

1022
00:47:00,400 --> 00:47:03,300
track the macros, you know, I 
would just do things that are 

1023
00:47:03,300 --> 00:47:05,400
not optimal. 
So I would want to spend more 

1024
00:47:05,400 --> 00:47:09,200
money on going out to eat, then 
I would on your coaching and 

1025
00:47:09,200 --> 00:47:11,700
it's like that's just simply one
area of my life where I can 

1026
00:47:11,700 --> 00:47:13,400
Outsource it. 
Let some of that knows they're 

1027
00:47:13,400 --> 00:47:17,500
doing handle it and then I can 
have you know more Energy more 

1028
00:47:17,500 --> 00:47:19,400
bandwidth, more mental, 
bandwidth to focus, on other 

1029
00:47:19,400 --> 00:47:20,200
areas of my life. 
Right? 

1030
00:47:20,200 --> 00:47:21,900
Like that reason. 
Alone is worthwhile in my 

1031
00:47:21,900 --> 00:47:22,500
opinion. 
Yeah. 

1032
00:47:22,700 --> 00:47:24,600
Yeah. 
Yeah, I'm sorry. 

1033
00:47:24,600 --> 00:47:27,100
Hundred percent same thing. 
I have people that, you know, 

1034
00:47:28,100 --> 00:47:30,200
they know, they know what key do
is they know how to do it? 

1035
00:47:30,300 --> 00:47:31,300
Yeah. 
It was like, you know, I just 

1036
00:47:31,300 --> 00:47:33,200
need someone that I can get with
every week. 

1037
00:47:33,200 --> 00:47:34,500
And who's going to say, did you 
do this? 

1038
00:47:34,500 --> 00:47:35,800
Did you do that? 
What about this? 

1039
00:47:36,000 --> 00:47:37,400
Here's a suggestion on that and 
go. 

1040
00:47:37,400 --> 00:47:39,200
Oh, I I'll remember that next 
time, right? 

1041
00:47:39,200 --> 00:47:42,600
Just have that feedback. 
That said it's totally going to 

1042
00:47:42,600 --> 00:47:46,300
like a business podcast here. 
I'm about to totally change 

1043
00:47:46,300 --> 00:47:48,900
where Do my coaching. 
I'm probably going to shift to 

1044
00:47:48,900 --> 00:47:51,000
only working with competition 
prep clients. 

1045
00:47:51,000 --> 00:47:53,900
Okay, that's my wheelhouse. 
That's what I, that's my, that's

1046
00:47:53,900 --> 00:47:55,700
my area of expertise. 
That's what I excel him. 

1047
00:47:56,100 --> 00:48:00,200
And I feel like so many people 
try and go so Broad and that 

1048
00:48:00,200 --> 00:48:02,100
they never specialize in 
anything. 

1049
00:48:02,100 --> 00:48:04,900
Yeah, and I feel like, you know,
going Ultra Niche and really 

1050
00:48:04,900 --> 00:48:06,800
just doubling down on your 
strengths is key. 

1051
00:48:07,200 --> 00:48:09,500
So, I'm probably going to shift 
that. 

1052
00:48:09,500 --> 00:48:11,100
I don't know when I'm going to 
have to that but probably 

1053
00:48:11,100 --> 00:48:13,800
sometime early in this year. 
Yeah, I'll shift to just working

1054
00:48:13,800 --> 00:48:15,600
with contest bread lines. 
I think that's awesome. 

1055
00:48:15,600 --> 00:48:19,200
And I think so. 
Position is key and you can't be

1056
00:48:19,200 --> 00:48:22,100
everything to everyone. 
Yeah, that's a whole that we 

1057
00:48:22,107 --> 00:48:23,500
could probably do a podcast on 
that. 

1058
00:48:23,500 --> 00:48:25,200
Right? 
Just yeah, making people happy 

1059
00:48:25,800 --> 00:48:27,600
because it's never going to 
happen and he never going to 

1060
00:48:27,600 --> 00:48:31,600
happen, you know, so yeah. 
And I'm in a completely 

1061
00:48:31,600 --> 00:48:34,200
different way house, right? 
I would never, I would not if 

1062
00:48:34,200 --> 00:48:36,300
someone came to me and said, 
hey, I want to do a show. 

1063
00:48:36,800 --> 00:48:40,000
I would give it to I'd give them
two options one. 

1064
00:48:40,000 --> 00:48:42,900
I would say go talk to Rob or 
two. 

1065
00:48:42,900 --> 00:48:45,900
I'll do it, but you have to 
understand, it's not what I do 

1066
00:48:45,900 --> 00:48:47,200
and everything. 
Thing we do is going to be an 

1067
00:48:47,207 --> 00:48:48,200
experiment. 
Yeah. 

1068
00:48:49,200 --> 00:48:51,700
Yeah, if you want to take that 
on that's that's cool. 

1069
00:48:51,800 --> 00:48:53,400
But just so you know, that's not
what I do. 

1070
00:48:53,700 --> 00:48:56,500
My focus is on helping people 
improve their everyday life. 

1071
00:48:56,500 --> 00:48:59,900
Yeah, right because I'm not 
looking at, I'm not looking. 

1072
00:48:59,900 --> 00:49:01,600
I'm 48 years old. 
I am not. 

1073
00:49:02,200 --> 00:49:04,700
I'm competition for me is over. 
Yeah. 

1074
00:49:04,700 --> 00:49:07,600
My competition right now is 
trying to be better myself every

1075
00:49:07,600 --> 00:49:10,600
day so that I can we said before
I can get off the toilet when 

1076
00:49:10,600 --> 00:49:13,200
I'm 80 without help. 
Is there anything that you're 

1077
00:49:13,200 --> 00:49:15,300
doing now? 
That you like, look at it and 

1078
00:49:15,300 --> 00:49:18,300
you're like, man back. 
I was in my 30s. 

1079
00:49:18,400 --> 00:49:20,500
This didn't hurt so bad. 
Not right. 

1080
00:49:20,500 --> 00:49:22,300
Now. 
There have been there has been 

1081
00:49:22,400 --> 00:49:24,900
but right now. 
No, say after you keep getting 

1082
00:49:24,900 --> 00:49:26,600
better, man. 
No, I mean, well, I happened 

1083
00:49:26,600 --> 00:49:28,800
because I have been, so it's 
crazy. 

1084
00:49:28,800 --> 00:49:31,500
You know, I was in the Army when
I was in the Army. 

1085
00:49:32,100 --> 00:49:36,400
When I got out of basic training
as 185 and 7% body fat. 

1086
00:49:37,200 --> 00:49:39,800
Without trying, you know, I was 
18, 19 years old. 

1087
00:49:39,800 --> 00:49:44,700
Right? 
Right now, I am 185 and about 13

1088
00:49:44,700 --> 00:49:48,300
percent body fat. 
So So I my way the same little 

1089
00:49:48,300 --> 00:49:52,600
bit less muscle, but I can do so
much more. 

1090
00:49:52,700 --> 00:49:57,900
Yeah, I've gone through prior to
carnivore prior to CrossFit. 

1091
00:50:00,100 --> 00:50:02,200
I have herniated discs in my 
neck. 

1092
00:50:02,200 --> 00:50:05,000
So I have herniated C4 at the 
time. 

1093
00:50:05,000 --> 00:50:07,500
I was thirty two at the time 
when I was diagnosed with 

1094
00:50:07,500 --> 00:50:10,300
herniated C4 degenerative, C5, 
C6. 

1095
00:50:11,800 --> 00:50:15,700
Since then, you know, I used to 
get back pain headaches, 

1096
00:50:15,700 --> 00:50:17,900
tingling nerve. 
Pain down my arm, all kinds of 

1097
00:50:17,900 --> 00:50:20,400
those issues, since starting 
CrossFit. 

1098
00:50:21,200 --> 00:50:22,200
Most of that. 
One away. 

1099
00:50:22,600 --> 00:50:26,600
Nice before carnivore. 
So do it during CrossFit before 

1100
00:50:26,600 --> 00:50:31,300
carnivore. 
I had pulled a pulled adductor. 

1101
00:50:31,300 --> 00:50:33,600
That was basically, it felt like
a hernia. 

1102
00:50:33,600 --> 00:50:36,800
I was out for like eight months 
because I just I couldn't get it

1103
00:50:36,800 --> 00:50:39,000
to heal. 
Then I had to torn labrum Xin my

1104
00:50:39,000 --> 00:50:40,400
both shoulders. 
Hmm. 

1105
00:50:41,000 --> 00:50:43,800
After carnivore, all of that's 
going away. 

1106
00:50:44,700 --> 00:50:48,800
So I'm at the point now where I 
can do everything that I could 

1107
00:50:48,800 --> 00:50:53,600
do before and I'm doing it 
better post carnivore than even 

1108
00:50:53,600 --> 00:50:56,700
when I was just doing CrossFit 
and I was more paleo at that 

1109
00:50:56,700 --> 00:50:59,700
time. 
The only thing I'm 29, the only 

1110
00:50:59,700 --> 00:51:02,700
thing, like, if I look back at 
my prior years, that I'm like, 

1111
00:51:02,700 --> 00:51:04,800
man, when I was that age, I 
could do that. 

1112
00:51:04,800 --> 00:51:10,100
A lot better is function at a 
high level with very little 

1113
00:51:10,100 --> 00:51:12,600
sleep. 
Like now if I can tell, if I 

1114
00:51:12,600 --> 00:51:16,100
don't get a good night's sleep. 
Yeah, whereas It's like I've 

1115
00:51:16,100 --> 00:51:19,200
never even faze me. 
Yeah, I think not day-to-day, 

1116
00:51:19,200 --> 00:51:23,100
but if I go several days in a 
row without getting a lot of 

1117
00:51:23,100 --> 00:51:26,600
sleep, then I can feel it. 
But I've made some changes over 

1118
00:51:26,600 --> 00:51:28,700
the past year that have really 
improved my sleep too. 

1119
00:51:29,000 --> 00:51:31,100
That's a whole different 
discussion because I was 

1120
00:51:31,100 --> 00:51:34,400
drinking way too much coffee. 
Yeah, and it was causing some 

1121
00:51:34,400 --> 00:51:36,000
sleep issues. 
I was doing like four cups a 

1122
00:51:36,008 --> 00:51:36,800
day. 
Yeah. 

1123
00:51:37,600 --> 00:51:42,300
I was not make I was not 
consistent with myself with my 

1124
00:51:42,400 --> 00:51:46,800
electrolytes and micronutrients.
Minerals and that was causing an

1125
00:51:46,800 --> 00:51:48,200
issue. 
So now that I'm more consistent 

1126
00:51:48,200 --> 00:51:49,300
with that. 
That helps a lot. 

1127
00:51:49,300 --> 00:51:52,200
Yeah, about two weeks ago. 
I started doing red light 

1128
00:51:52,200 --> 00:51:54,300
therapy, but that made me 
different. 

1129
00:51:54,300 --> 00:51:56,500
Oh my gosh, dude, I sleep like a
baby now. 

1130
00:51:56,500 --> 00:51:59,400
He's like the Juve light or 
well, I just got an infrared 

1131
00:51:59,500 --> 00:52:01,400
light bulb and a little clip 
light. 

1132
00:52:01,400 --> 00:52:04,700
I just hang it up. 
Hang it up on my over my couch 

1133
00:52:05,100 --> 00:52:08,400
and I'll put it on for a half 
hour, 45 minutes, and watch some

1134
00:52:08,400 --> 00:52:10,300
TV or something. 
For I go to bed and makes and 

1135
00:52:10,300 --> 00:52:12,000
it's oh my God. 
Are you wearing your blue light 

1136
00:52:12,000 --> 00:52:13,100
blocking glass? 
Do not wear. 

1137
00:52:13,100 --> 00:52:15,200
I do not wear the blue lilac. 
Glasses. 

1138
00:52:15,900 --> 00:52:17,300
But yeah, so just little stuff 
like that. 

1139
00:52:17,300 --> 00:52:23,100
My sleep has been amazing. 
But the thing I think the one 

1140
00:52:23,100 --> 00:52:27,300
thing that to answer your 
initial question would be 

1141
00:52:27,300 --> 00:52:30,300
running. 
Yeah, and we ran yesterday. 

1142
00:52:30,400 --> 00:52:34,700
Yeah, kick my ass. 
So right now it's okay the Run 

1143
00:52:34,700 --> 00:52:36,500
itself kick my ass, which it 
shouldn't have. 

1144
00:52:36,800 --> 00:52:42,000
But you know when I was 18 19, 
you know as an army, that's all 

1145
00:52:42,000 --> 00:52:44,300
we did. 
Yeah, you know, I would I lie. 

1146
00:52:44,500 --> 00:52:49,000
I lifted weights in high school 
and I came out of basic training

1147
00:52:49,000 --> 00:52:52,600
way leaner and smaller than, 
when I was in, you know, my 

1148
00:52:52,600 --> 00:52:56,100
junior senior in high school, 
but I could run my ass off. 

1149
00:52:56,100 --> 00:53:00,700
Yeah, you know, I think I ran a,
like, a six fifteen mile at the 

1150
00:53:00,707 --> 00:53:03,400
time, which I will never run 
again. 

1151
00:53:03,700 --> 00:53:06,400
Never was pretty good. 
I have no desire to ever run 

1152
00:53:06,400 --> 00:53:07,900
that fast again. 
Pretty quick. 

1153
00:53:07,900 --> 00:53:11,600
Um, you know, so now, you know, 
I usually average about eight 

1154
00:53:11,600 --> 00:53:14,300
and a half mile and then I'm 
fine with that. 

1155
00:53:14,800 --> 00:53:17,900
The fact that I can run a mile 
as that's key. 

1156
00:53:17,900 --> 00:53:19,000
Right? 
He doesn't need me. 

1157
00:53:19,000 --> 00:53:21,000
Almost 50. 
I want to run my know so many 

1158
00:53:21,000 --> 00:53:23,900
people that are 30 that can run 
a mile 25 that can't run a mile.

1159
00:53:24,000 --> 00:53:25,400
Yeah. 
And that and that's not where I 

1160
00:53:25,400 --> 00:53:28,100
want to be. 
I want to be 80 years old and 

1161
00:53:28,100 --> 00:53:30,800
say, hey, want to go for a run. 
That's that's honestly why I'm 

1162
00:53:30,800 --> 00:53:34,000
so excited about because like 
I've talked about having a long 

1163
00:53:34,000 --> 00:53:36,500
game approach towards nutrition 
business relationship is 

1164
00:53:36,500 --> 00:53:39,500
everything in life. 
Um, it goes for everything but 

1165
00:53:39,900 --> 00:53:43,400
seeing how, how much I've been 
able to just improve my overall 

1166
00:53:43,400 --> 00:53:45,900
health and well-being. 
And in being keto, as long as I 

1167
00:53:45,900 --> 00:53:47,900
have. 
Yep, makes me incredibly excited

1168
00:53:47,900 --> 00:53:50,000
about what? 
I'll be functioning like my 

1169
00:53:50,000 --> 00:53:51,300
time. 
I'm your age by time. 

1170
00:53:51,300 --> 00:53:55,000
I'm 75 by time. 
I'm 93 mean, I'm gonna be 

1171
00:53:55,008 --> 00:53:57,700
stepping up on stage with an 
8-pack, 93 years old. 

1172
00:53:57,700 --> 00:54:01,500
Maybe those young punks. 
Look, that's the key man. 

1173
00:54:01,500 --> 00:54:03,600
Yeah. 
Well because it's possible to 

1174
00:54:03,700 --> 00:54:10,300
fight the the effects of time. 
Yeah, because In a weird way, I 

1175
00:54:10,308 --> 00:54:15,800
think a lot of what Society 
attributes to age is really a 

1176
00:54:15,800 --> 00:54:17,900
compounding effect of bad 
lifestyle. 

1177
00:54:17,900 --> 00:54:21,300
Yeah, totally man, right, you 
know, we see it all the time. 

1178
00:54:21,300 --> 00:54:23,000
You know, someone's 80 years 
old. 

1179
00:54:23,000 --> 00:54:24,700
They're in a walker, or they're 
in a wheelchair. 

1180
00:54:24,700 --> 00:54:27,400
They can't get out of bed and 
all this kind of stuff and it's 

1181
00:54:27,400 --> 00:54:29,400
like, it doesn't have to be that
way. 

1182
00:54:29,600 --> 00:54:31,700
Yeah, you've been over the last 
80 years. 

1183
00:54:31,700 --> 00:54:35,600
You've been doing things every 
single day to constantly beat 

1184
00:54:35,600 --> 00:54:37,400
your body down and make it do 
more. 

1185
00:54:37,900 --> 00:54:41,100
Then it needs to. 
We are literally as a society, 

1186
00:54:41,400 --> 00:54:46,200
making ourselves older than we 
are because we are tripling 

1187
00:54:46,200 --> 00:54:48,400
doubling quadrupling the amount 
of work. 

1188
00:54:48,400 --> 00:54:51,300
Our body has to do to survive 
and it's take that one step 

1189
00:54:51,300 --> 00:54:54,100
further so much of a I think a 
psychological like so many 

1190
00:54:54,100 --> 00:54:57,600
people have like had it they 
have it in their mind that when 

1191
00:54:57,600 --> 00:55:00,600
they hit 50 years old like it's 
all downhill from there. 

1192
00:55:00,600 --> 00:55:03,900
Yeah, you know or when they're 
when they're 75, they should be 

1193
00:55:03,900 --> 00:55:07,400
looking for for a home to go 
stay in and they've convinced 

1194
00:55:07,400 --> 00:55:09,500
themselves. 
I was at that years prior so 

1195
00:55:09,508 --> 00:55:11,800
that when that time comes, it's 
like a self-fulfilling prophecy,

1196
00:55:11,800 --> 00:55:13,600
right? 
You know, that's bullshit man. 

1197
00:55:13,800 --> 00:55:16,300
I'm going to be a hundred. 
Twenty years old, lifting 

1198
00:55:16,300 --> 00:55:18,100
weights and stuff. 
Yeah, like that's gonna be my 

1199
00:55:18,100 --> 00:55:20,800
self fulfilling prophecy. 
So people just need to they need

1200
00:55:20,800 --> 00:55:22,300
to get their mind right first. 
It's true. 

1201
00:55:22,300 --> 00:55:25,300
It's true and it's hard but you 
know, that's what we heard for. 

1202
00:55:25,300 --> 00:55:27,000
Hopefully enough. 
People can see this stuff and 

1203
00:55:27,008 --> 00:55:28,300
go. 
Wait, that's possible. 

1204
00:55:28,400 --> 00:55:30,300
What do you know and that? 
Because that's what it's about. 

1205
00:55:30,300 --> 00:55:31,700
That's all we need. 
That little glimmer of weight. 

1206
00:55:31,700 --> 00:55:33,500
That's possible. 
Maybe that's something I can do.

1207
00:55:33,800 --> 00:55:35,800
Yeah. 
And just keep saying that and 

1208
00:55:35,800 --> 00:55:38,600
hand and people like when people
are old Them and they're looking

1209
00:55:38,600 --> 00:55:40,800
good and functioning. 
I mean, it's an incredible 

1210
00:55:40,800 --> 00:55:44,500
inspiration for others like like
right now, in the space and the 

1211
00:55:44,500 --> 00:55:46,500
time of this recording, 
everybody's all googoo gaga 

1212
00:55:46,500 --> 00:55:48,500
about Mark Sisson and how he 
looks, right. 

1213
00:55:48,600 --> 00:55:50,800
It's like man with me. 
Nothing no disrespect tomorrow, 

1214
00:55:50,800 --> 00:55:54,800
but I'll make him look bad when 
I mean, but it's but I mean, he 

1215
00:55:54,900 --> 00:55:57,500
he's an incredible example. 
Yeah, for sure of that, right? 

1216
00:55:57,500 --> 00:56:00,000
How old is he now? 
I don't even know, man. 

1217
00:56:00,000 --> 00:56:02,600
He's got to be almost 60 or 60. 
Like I'm gonna get a little 

1218
00:56:02,600 --> 00:56:04,200
Google. 
Yeah, you keep talking keep 

1219
00:56:04,200 --> 00:56:05,000
entertaining. 
How many? 

1220
00:56:05,000 --> 00:56:07,500
Because I mean, he's been doing 
it and his progression. 

1221
00:56:07,800 --> 00:56:09,400
I mean that's you talk about 
compounding. 

1222
00:56:09,400 --> 00:56:10,700
It's just gotten better and 
better. 

1223
00:56:11,000 --> 00:56:13,400
Yeah, you think I've gotten 
younger as I've gotten older. 

1224
00:56:13,400 --> 00:56:16,000
I feel like he looks better now 
than he did 15 years ago. 

1225
00:56:16,200 --> 00:56:17,200
Yeah. 
I mean, he looks great. 

1226
00:56:17,200 --> 00:56:20,800
He's healthy. 
See here. 67 years old. 

1227
00:56:20,800 --> 00:56:22,000
Yeah. 
Oh gosh, he's way older than I 

1228
00:56:22,008 --> 00:56:23,200
thought. 
Yeah, that's crazy. 

1229
00:56:23,200 --> 00:56:26,600
I mean, looks great and he's 
got, he's got abs, he's got 

1230
00:56:26,600 --> 00:56:29,400
bicep, but he's got everything 
you, I mean, do talk about 

1231
00:56:29,400 --> 00:56:30,200
carnival. 
Look at dr. 

1232
00:56:30,200 --> 00:56:32,700
Baker, right? 
I mean, he's since I've started 

1233
00:56:32,700 --> 00:56:36,100
following him three years ago. 
I think he looks better now. 

1234
00:56:36,900 --> 00:56:39,700
After having done carnivore for 
almost four years or four years 

1235
00:56:39,700 --> 00:56:42,500
plus I'm going to need it 
initially and put a little jab 

1236
00:56:42,500 --> 00:56:45,100
in there too and say that when 
he got his Lena's he was doing a

1237
00:56:45,107 --> 00:56:48,600
half at. 
You know, what he was? 

1238
00:56:48,600 --> 00:56:50,100
He was, that's awesome. 
That's awesome. 

1239
00:56:50,200 --> 00:56:53,900
He's a cool dude. 
So I will try, I tried high fat 

1240
00:56:53,900 --> 00:56:57,900
based on our conversations that 
we've had before and I kind of 

1241
00:56:58,200 --> 00:57:00,200
took the information you gave me
and I tried to make it work. 

1242
00:57:00,200 --> 00:57:03,400
I the the two things that 
happened to me one. 

1243
00:57:03,400 --> 00:57:05,500
I felt like I was hungry all the
time. 

1244
00:57:05,600 --> 00:57:07,400
Yeah. 
And at that, It could be that 

1245
00:57:07,400 --> 00:57:09,900
change that adaptation, that you
talked about, you know, you get 

1246
00:57:09,900 --> 00:57:13,100
used to doing one thing. 
But I felt like with, I mean, I 

1247
00:57:13,107 --> 00:57:17,300
was almost not really half, but 
I was significantly reducing the

1248
00:57:17,308 --> 00:57:19,100
amount of protein that I was 
used to eating. 

1249
00:57:19,100 --> 00:57:21,700
Yeah, and I just felt like I 
can't eat enough. 

1250
00:57:21,700 --> 00:57:23,200
Like I always wanted to eat 
more. 

1251
00:57:23,300 --> 00:57:26,800
Yeah, and then I felt like I 
didn't lose fat. 

1252
00:57:26,800 --> 00:57:29,300
I feel like a gain fat. 
All right, so we're both 

1253
00:57:29,300 --> 00:57:30,400
building right now, right? 
Yeah. 

1254
00:57:30,500 --> 00:57:34,700
When do you anticipate do 
another cut 90 days in 90 days? 

1255
00:57:34,700 --> 00:57:36,200
Yeah. 
I'll be building. 

1256
00:57:36,200 --> 00:57:36,500
Still. 
Bye. 

1257
00:57:36,600 --> 00:57:38,700
That I won't be doing okay in 
time soon, but well and put it. 

1258
00:57:38,707 --> 00:57:42,700
So here's the thing, the and 
this is my one of the points I'm

1259
00:57:42,700 --> 00:57:46,800
making with what I'm doing is I 
don't I don't think there needs 

1260
00:57:46,800 --> 00:57:49,300
to be a cut. 
So actually never right. 

1261
00:57:49,300 --> 00:57:52,200
Because my goal is to cut and 
build at the same time. 

1262
00:57:52,400 --> 00:57:57,500
Yeah, so I'm at 13% Now. 
My goal is in 90 days. 

1263
00:57:57,500 --> 00:58:02,000
I'll be 10, ish 9 to 10, but at 
the same time have shown an 

1264
00:58:02,000 --> 00:58:04,800
increasingly mess, an increase 
in counters during that time 

1265
00:58:04,800 --> 00:58:07,100
spent to right. 
Slightly. 

1266
00:58:07,100 --> 00:58:09,300
But usually it's not much. 
The last few times I've done. 

1267
00:58:09,300 --> 00:58:11,400
This is only going up a couple 
hundred calories as far as like 

1268
00:58:11,400 --> 00:58:15,300
a TDE respective. 
So yeah, so there won't be 

1269
00:58:15,300 --> 00:58:16,300
another. 
There won't be a cut. 

1270
00:58:16,300 --> 00:58:19,200
This is my bulk and cut at the 
same time. 

1271
00:58:19,700 --> 00:58:22,500
I've personally always 
gravitated to have it in to find

1272
00:58:22,500 --> 00:58:24,000
building phase in a defined 
cutting phase. 

1273
00:58:24,000 --> 00:58:27,200
I feel like I'm more effective 
in reaching that desired goal 

1274
00:58:27,200 --> 00:58:32,200
when I'm doubling down on one, 
primary goal, Rick, I definitely

1275
00:58:32,200 --> 00:58:33,800
understand the appeal to what 
you're doing as well. 

1276
00:58:34,800 --> 00:58:38,900
However, If you ever want to do 
a cut and you want to try 

1277
00:58:38,900 --> 00:58:42,200
high-fat, I'll coach you, man. 
Let me let me go Guy for free. 

1278
00:58:42,300 --> 00:58:43,500
I'll do. 
I'll do. 

1279
00:58:43,600 --> 00:58:46,200
I'll do exactly like I would you
a contest prep. 

1280
00:58:46,200 --> 00:58:49,700
Okay, and so you try, you just 
try to sites to sucker me into 

1281
00:58:49,700 --> 00:58:54,200
doing a show, aren't ya? 
I mean, what's crazy. 

1282
00:58:54,400 --> 00:58:57,300
Is you would be, you would be in
the Masters division. 

1283
00:58:57,300 --> 00:58:59,000
Yeah, and you would slaughter 
them. 

1284
00:58:59,000 --> 00:59:01,200
They would slaughter them. 
Like they would be like, looking

1285
00:59:01,200 --> 00:59:04,300
at you like this guy is not in 
the Masters division, but then 

1286
00:59:04,300 --> 00:59:05,900
you pull up your birth 
certificate or whatever and go. 

1287
00:59:06,100 --> 00:59:08,200
Right was you know, like you 
would you would be dangerous? 

1288
00:59:08,200 --> 00:59:10,400
I can't even imagine, I can't 
even imagine him it. 

1289
00:59:10,400 --> 00:59:12,400
Do it do it. 
After I just told you yesterday.

1290
00:59:12,400 --> 00:59:15,900
There's no way in hell I'm ever 
do it and I know but but you 

1291
00:59:15,900 --> 00:59:18,600
were, were looking at people 
that had done it, you know, 

1292
00:59:18,900 --> 00:59:22,300
traditional ways, right? 
And watching people go through a

1293
00:59:22,300 --> 00:59:23,600
traditional way. 
I wouldn't want to do anything. 

1294
00:59:23,600 --> 00:59:24,800
Help me that just look 
miserable. 

1295
00:59:24,800 --> 00:59:26,900
It is miserable. 
I've done it that way. 

1296
00:59:26,900 --> 00:59:29,000
It's not fun. 
But if you ever want to do a 

1297
00:59:29,008 --> 00:59:30,800
cut, I'm talking to step out on 
stage. 

1298
00:59:30,800 --> 00:59:34,100
I do like a high-fat cut with 
you and I guarantee I can t be 

1299
00:59:34,100 --> 00:59:35,900
shredded. 
Now the interesting to see, I 

1300
00:59:36,100 --> 00:59:38,500
And we could document. 
If you just put the whole thing 

1301
00:59:38,600 --> 00:59:40,400
online and do. 
Yeah, you might talk me into 

1302
00:59:40,400 --> 00:59:41,700
that. 
I don't know if I'll get on 

1303
00:59:41,700 --> 00:59:44,800
stage, but maybe I'll go through
my yeah, like, if you go through

1304
00:59:44,800 --> 00:59:47,100
the process and you push 
yourself that for like, being on

1305
00:59:47,100 --> 00:59:50,100
stage is just icing on top, 
like, people, people say it's 

1306
00:59:50,100 --> 00:59:51,900
all for that. 
I mean, if that's not it at all,

1307
00:59:51,900 --> 00:59:53,800
I could say it's a mental bad. 
It's you against you. 

1308
00:59:54,400 --> 00:59:55,800
The journey itself is where it's
at. 

1309
00:59:55,800 --> 01:00:00,700
Yeah, but been able to like, 
have that homestretch vision and

1310
01:00:00,700 --> 01:00:04,200
then kind of top it off with 
being on stage to make it a full

1311
01:00:04,200 --> 01:00:06,700
circle. 
Journey is Pretty fulfilling 

1312
01:00:06,700 --> 01:00:07,800
man's pretty. 
Pretty rewarding. 

1313
01:00:07,800 --> 01:00:08,800
You. 
Learn a lot about yourself in 

1314
01:00:08,800 --> 01:00:09,600
the process. 
Yeah. 

1315
01:00:09,900 --> 01:00:12,400
Okay. 
I'll give it some let that soak 

1316
01:00:12,400 --> 01:00:15,900
in and kind of simmer that Mary 
never was there. 

1317
01:00:15,900 --> 01:00:18,500
Anything on your list of things 
that we wanted to make sure to 

1318
01:00:18,500 --> 01:00:21,200
cover that we haven't already. 
Well, I think we went a whole 

1319
01:00:21,200 --> 01:00:23,100
bunch of different directions. 
That means some of the stuff 

1320
01:00:23,100 --> 01:00:26,600
that that I had on my list, we 
can probably cover in other 

1321
01:00:26,600 --> 01:00:28,800
talks that we do or videos that 
we do. 

1322
01:00:29,100 --> 01:00:31,100
You mentioned something about 
Progressive overload and there 

1323
01:00:31,100 --> 01:00:33,500
were some trade. 
I want to read some Training 

1324
01:00:33,500 --> 01:00:34,700
Concepts. 
Yeah. 

1325
01:00:34,700 --> 01:00:36,900
So like the the Periodization 
Anjali. 

1326
01:00:36,900 --> 01:00:41,400
Yeah, periodization Progressive 
overload, super compensation. 

1327
01:00:41,400 --> 01:00:43,100
Some of that kind of stuff. 
So I don't know if you want to 

1328
01:00:43,100 --> 01:00:46,900
yeah, management which keeps so 
when we talk about actually 

1329
01:00:46,900 --> 01:00:50,200
implementing Fitness, like how 
do you know, what are some of 

1330
01:00:50,207 --> 01:00:52,100
the things that you have to 
consider when you're doing 

1331
01:00:52,100 --> 01:00:55,800
Fitness, activity and 
Progressive overload, is one of 

1332
01:00:55,800 --> 01:00:56,100
them. 
Right? 

1333
01:00:56,100 --> 01:00:57,500
Is the basis for a getting 
better? 

1334
01:00:58,700 --> 01:01:02,800
I do have to do more than you 
did before in order to improve 

1335
01:01:02,800 --> 01:01:06,100
what you can do. 
So if you're not doing more, you

1336
01:01:06,100 --> 01:01:09,200
never getting better. 
So you can take it to the 

1337
01:01:09,200 --> 01:01:10,600
extreme. 
I think some people take it to 

1338
01:01:10,600 --> 01:01:12,700
the extreme. 
And I do this sometimes where I 

1339
01:01:12,700 --> 01:01:15,900
look at every workout compared 
to the last workout. 

1340
01:01:15,900 --> 01:01:18,600
I did that was similar. 
And I try to do something a 

1341
01:01:18,600 --> 01:01:21,600
little bit more, add five 
pounds, do a couple extra reps 

1342
01:01:21,600 --> 01:01:23,900
at a set, like something a 
little bit more. 

1343
01:01:24,200 --> 01:01:26,300
I don't always do it that way, 
but that's kind of sometimes I 

1344
01:01:26,308 --> 01:01:31,300
look at what I'm doing and I do 
just a little More in most cases

1345
01:01:31,900 --> 01:01:33,500
and this is where periodization 
comes in. 

1346
01:01:33,500 --> 01:01:35,700
Most cases. 
You want to do that in some kind

1347
01:01:35,700 --> 01:01:38,500
of a regular interval. 
Hmm. 

1348
01:01:38,700 --> 01:01:42,000
So you have maybe two weeks, 
three weeks, four weeks, six 

1349
01:01:42,000 --> 01:01:45,900
weeks of doing a set of 
exercises at a certain weight, 

1350
01:01:45,900 --> 01:01:48,700
at a certain rep scheme, maybe, 
even maybe even it is 

1351
01:01:48,700 --> 01:01:53,600
Progressive. 
But then in the next cycle, you 

1352
01:01:53,600 --> 01:01:58,100
increase the complexity of the 
intensity something to make it. 

1353
01:01:58,300 --> 01:02:00,000
A little bit harder, more 
challenging and bring yourself 

1354
01:02:00,000 --> 01:02:01,800
up to a higher level of work 
capacity. 

1355
01:02:02,300 --> 01:02:07,800
Yeah, so that's just an 
understanding that for those 

1356
01:02:07,800 --> 01:02:11,300
people who have spent the last 
three years on an elliptical, 

1357
01:02:11,300 --> 01:02:13,200
that it's time to do something 
else. 

1358
01:02:13,600 --> 01:02:14,900
Yeah. 
I feel like a lot of people 

1359
01:02:14,900 --> 01:02:17,800
again, kind of going back to the
dichotomy of things. 

1360
01:02:17,800 --> 01:02:23,100
Training is a classic example. 
Some people or just debilitated 

1361
01:02:23,100 --> 01:02:27,400
in their desire to venture away 
from the elliptical because they

1362
01:02:27,400 --> 01:02:30,600
don't know the first thing. 
About Progressive overload or 

1363
01:02:30,600 --> 01:02:33,100
training, or how to get better. 
So a lot of times they'll just 

1364
01:02:33,100 --> 01:02:36,800
do the same circuit that they 
find on some, you know, column 

1365
01:02:37,000 --> 01:02:40,200
my politan cover magazine and 
they'll never change the rep 

1366
01:02:40,200 --> 01:02:41,200
scheme that ever change the 
weight. 

1367
01:02:41,200 --> 01:02:43,500
They'll just do that 
repetitively years and years, 

1368
01:02:43,500 --> 01:02:47,200
and years, and their body will 
will grow and acclimate to that 

1369
01:02:47,200 --> 01:02:48,900
point. 
But then, as soon as it's, 

1370
01:02:48,900 --> 01:02:51,400
that's that new Baseline has 
been established, and there's no

1371
01:02:51,400 --> 01:02:54,100
need to grow beyond that because
there's no additional stimulus, 

1372
01:02:54,100 --> 01:02:56,200
the the body's not going to 
change at. 

1373
01:02:56,200 --> 01:02:58,700
All, right, and that's that's 
another That's the said 

1374
01:02:58,700 --> 01:03:00,900
principle. 
Yeah the suppose what is it 

1375
01:03:03,700 --> 01:03:05,900
specific adaptation? 
I think with the first word is 

1376
01:03:06,200 --> 01:03:08,400
adaptation to imposed demand. 
Yeah, right. 

1377
01:03:08,400 --> 01:03:12,000
So your body will adapt to the 
things you make it adapt to a 

1378
01:03:12,008 --> 01:03:13,600
hundred percent. 
So if you're always doing the 

1379
01:03:13,600 --> 01:03:15,400
same thing, you'll be adapted to
that. 

1380
01:03:15,800 --> 01:03:18,800
Which is why the or ring, you 
know, says that you need to stop

1381
01:03:18,800 --> 01:03:20,900
and relax a little bit. 
Yeah, could be dangerous, kind 

1382
01:03:20,900 --> 01:03:23,000
of like you got to push past 
that threshold, right? 

1383
01:03:23,000 --> 01:03:25,700
You know, so you got it. 
I mean Progressive overload as a

1384
01:03:25,707 --> 01:03:29,100
concept, it's very, very simple.
Progressive overload, doesn't 

1385
01:03:29,100 --> 01:03:31,100
have to mean more weight 
necessarily Canaan. 

1386
01:03:31,300 --> 01:03:33,900
It can just simply mean more 
time under tension, you know, 

1387
01:03:33,900 --> 01:03:39,000
another intensity realm through 
a drop set superset, you know, 

1388
01:03:39,000 --> 01:03:41,400
better form like any of that 
classified. 

1389
01:03:41,400 --> 01:03:43,400
I'm glad you said that because I
was think it's specific 

1390
01:03:43,500 --> 01:03:45,200
adaptation to imposed Demand by 
the way. 

1391
01:03:45,200 --> 01:03:50,200
Got you. 
The technique and form is an is 

1392
01:03:50,200 --> 01:03:52,700
a category or an aspect of 
intensity. 

1393
01:03:52,800 --> 01:03:55,600
Yeah. 
So if I you know, we're going to

1394
01:03:55,600 --> 01:03:58,500
go just so everybody knows we're
doing some videos on Turkish 

1395
01:03:58,500 --> 01:03:59,700
getup. 
So we're going to teach you how 

1396
01:03:59,700 --> 01:04:01,500
to do some Turkish getup today. 
You're gonna make me look bad. 

1397
01:04:01,500 --> 01:04:03,500
I won't feel too bad cuz I spoke
to that run. 

1398
01:04:03,900 --> 01:04:06,500
There we go. 
So but that's a perfect example 

1399
01:04:06,500 --> 01:04:09,400
of intensity. 
So for someone who's never done 

1400
01:04:09,400 --> 01:04:12,700
Turkish get us before we teach 
the haftar to have to get up 

1401
01:04:12,700 --> 01:04:15,200
first, right? 
We teach, you know error someone

1402
01:04:15,200 --> 01:04:17,000
has a shoulder issue. 
If someone can't hold the weight

1403
01:04:17,000 --> 01:04:20,900
like there's modifications and 
progressions based on someone's 

1404
01:04:20,900 --> 01:04:25,600
ability that we can. 
That we can progress through the

1405
01:04:25,600 --> 01:04:26,600
levels. 
Yeah. 

1406
01:04:26,900 --> 01:04:30,400
So so, if someone can't do a 
Turkish, a full Turkish, getup 

1407
01:04:30,600 --> 01:04:32,500
we teach them hashtag. 
After just get up. 

1408
01:04:32,500 --> 01:04:34,500
If they can't do a half, we 
teach them how to do an arm bar.

1409
01:04:34,500 --> 01:04:36,600
We teach them something that's 
Progressive. 

1410
01:04:36,600 --> 01:04:40,500
So they can improve the 
intensity complexity performance

1411
01:04:40,500 --> 01:04:43,600
of the technique as opposed to 
always just saying it has to be 

1412
01:04:43,600 --> 01:04:45,400
faster or it has to be heavier. 
Yeah. 

1413
01:04:45,500 --> 01:04:48,000
It doesn't have to be that way. 
There's more to it a lot more to

1414
01:04:48,000 --> 01:04:48,900
it. 
Yeah, I'm going to it. 

1415
01:04:48,900 --> 01:04:53,700
So what are some like, for me 
personally, I've been Like an 

1416
01:04:53,700 --> 01:04:58,200
eight-day rotational split. 
So I do is be kind of hard to 

1417
01:04:58,207 --> 01:05:01,500
explain via audio. 
But basically I've got I used to

1418
01:05:01,500 --> 01:05:04,300
do traditional bro. 
Split in which like chest days 

1419
01:05:04,300 --> 01:05:06,400
Monday, Wednesdays, legs or 
whatever. 

1420
01:05:07,000 --> 01:05:09,400
Each body part was training once
a week and that worked really 

1421
01:05:09,400 --> 01:05:12,300
well until it didn't. 
And after a certain amount of 

1422
01:05:12,308 --> 01:05:15,200
time you your muscle reach, a 
level of maturity. 

1423
01:05:15,200 --> 01:05:18,800
You got to have more frequency. 
So now I hit each muscle group 

1424
01:05:18,800 --> 01:05:22,300
twice a week. 
One focus on heavy little bit 

1425
01:05:22,300 --> 01:05:25,000
lower rep scheme. 
Just more weight in general and 

1426
01:05:25,000 --> 01:05:27,200
one is focused on more of that. 
Hypertrophy rep scheme. 

1427
01:05:27,200 --> 01:05:30,300
Yep, 8 to 15. 
Sometimes, 20 reps more of a 

1428
01:05:30,308 --> 01:05:34,000
focus on blood flow specifically
and just Form and Function and 

1429
01:05:34,000 --> 01:05:35,800
I'll hit those muscle groups 
twice a week. 

1430
01:05:35,900 --> 01:05:38,200
I'll do that in the Eighth Day 
block, instead of a normal 

1431
01:05:38,200 --> 01:05:40,600
seven-day cycle. 
So it's falling on a different 

1432
01:05:40,600 --> 01:05:41,200
day. 
Each week. 

1433
01:05:41,200 --> 01:05:43,700
Basically how many days in 
between sets body parts. 

1434
01:05:44,900 --> 01:05:46,800
Two three? 
Yeah, usually two or three I've 

1435
01:05:46,800 --> 01:05:50,400
got into recovery days in that 
Eighth Day cycle, and that's 

1436
01:05:50,400 --> 01:05:54,600
worked really well, and I'm 
pretty much I'm mapping all this

1437
01:05:54,600 --> 01:05:56,100
out. 
But basically, I'm only really 

1438
01:05:56,100 --> 01:05:57,900
tracking my primary compound 
movements. 

1439
01:05:57,900 --> 01:06:00,300
I'm not tracking, you know, all 
the exhibitory stuff. 

1440
01:06:00,300 --> 01:06:03,200
You could probably should, but I
just don't want to get too deep 

1441
01:06:03,200 --> 01:06:06,300
into the weeds. 
I'm only tracking my primary 

1442
01:06:06,300 --> 01:06:09,100
compound movement squats. 
Deadlifts overhead, press Sumo. 

1443
01:06:09,100 --> 01:06:10,800
I'll track Sumo deadlifts as 
well. 

1444
01:06:11,200 --> 01:06:15,200
But as long as I'm increasing 
either, the the rep count the 

1445
01:06:15,500 --> 01:06:20,200
weight in those and everything 
else is rising, then I'm happy. 

1446
01:06:20,200 --> 01:06:21,600
You know, I'm going to be 
increase in calories on a 

1447
01:06:21,607 --> 01:06:23,100
bi-weekly basis, on be 
increasing. 

1448
01:06:23,100 --> 01:06:25,600
The The resistance or the 
intensity of with that only by 

1449
01:06:25,600 --> 01:06:27,400
week the basis. 
And as long as I'm seeing 

1450
01:06:27,400 --> 01:06:30,100
progress there, I'm building 
muscle, you know, that's this, 

1451
01:06:30,100 --> 01:06:33,300
that's as difficult air quotes 
is it needs to be a lot of 

1452
01:06:33,300 --> 01:06:36,600
people try and over think how 
they grow muscle and because 

1453
01:06:36,600 --> 01:06:39,000
they overthink it, they just 
don't progress at all. 

1454
01:06:39,000 --> 01:06:40,600
Right, so it doesn't have to be 
hard. 

1455
01:06:40,700 --> 01:06:42,900
No, it doesn't. 
And I think understanding what 

1456
01:06:42,900 --> 01:06:44,000
your goal is. 
Is the key. 

1457
01:06:44,100 --> 01:06:45,900
Yeah, like your goal is very 
different than mine. 

1458
01:06:48,000 --> 01:06:51,800
Your your and I'm going to guess
here. 

1459
01:06:51,800 --> 01:06:54,700
You're mostly aesthetic and 
looking for a look. 

1460
01:06:54,700 --> 01:06:56,600
Mmm, right? 
Because as a bodybuilder, that's

1461
01:06:56,600 --> 01:06:59,000
what it's all about. 
Yeah, I'm looking more at 

1462
01:06:59,000 --> 01:07:03,100
function. 
So I'm looking at more 

1463
01:07:04,100 --> 01:07:06,100
myofibrillar hypertrophy. 
You're looking at more 

1464
01:07:06,100 --> 01:07:09,300
sarcoplasmic hypertrophy, right?
You looking at changing the 

1465
01:07:09,300 --> 01:07:13,400
shape and size of your muscles. 
I'm looking at more the function

1466
01:07:13,400 --> 01:07:18,200
of how my muscles work. 
Yeah, so that is the That that's

1467
01:07:18,200 --> 01:07:20,100
a little different. 
Now, you're doing a good job of 

1468
01:07:20,100 --> 01:07:23,000
balancing both of those out 
because you're getting some some

1469
01:07:23,000 --> 01:07:25,200
myofibrillar and sarcoplasmic 
work, right? 

1470
01:07:25,200 --> 01:07:27,900
So the difference being my 
fibula is more strength 

1471
01:07:27,900 --> 01:07:30,700
training, right? 
The working of the heavier, 

1472
01:07:30,700 --> 01:07:32,300
heavier weights lower rep 
schemes. 

1473
01:07:32,300 --> 01:07:36,800
And then the sarcoplasmic is 
more, the eye for lack of a 

1474
01:07:36,808 --> 01:07:41,000
better word, fluid building 
building size in the muscle like

1475
01:07:41,000 --> 01:07:45,600
about blood flow and making the 
each muscle fiber bigger. 

1476
01:07:45,700 --> 01:07:47,500
Hmm. 
As opposed to increasing the 

1477
01:07:47,700 --> 01:07:49,200
Density and strength of each 
fiber. 

1478
01:07:49,500 --> 01:07:51,500
So you're getting a little bit 
of both of those. 

1479
01:07:51,500 --> 01:07:55,100
I know a lot of body builders 
who Focus mostly on sarcoplasmic

1480
01:07:55,100 --> 01:07:56,500
and just working in the high rep
range. 

1481
01:07:56,500 --> 01:07:58,300
Like they never do anything 
under 12 reps. 

1482
01:07:58,600 --> 01:08:00,900
Yeah. 
And your me like I don't know 

1483
01:08:00,900 --> 01:08:02,800
like to me. 
I love Bonnie Bennett That's My 

1484
01:08:02,800 --> 01:08:06,000
sport. 
But I don't want any of my 

1485
01:08:06,000 --> 01:08:11,300
bodybuilding training to you 
know, distract from or hinder My

1486
01:08:11,300 --> 01:08:13,300
Lifestyle, John Denver's as 
well. 

1487
01:08:13,300 --> 01:08:15,000
So that's why I like your 
strength is good. 

1488
01:08:15,000 --> 01:08:17,399
Yeah, that's why I like your 
philosophy on how this how this 

1489
01:08:17,399 --> 01:08:20,000
is. 
Working because you're you're a 

1490
01:08:20,000 --> 01:08:22,399
bodybuilder, who's functional. 
Yeah. 

1491
01:08:22,899 --> 01:08:25,200
I know a lot of body builders 
who are not functional. 

1492
01:08:25,200 --> 01:08:28,100
Yeah, totally right. 
But my you know, my focus is 

1493
01:08:28,100 --> 01:08:29,300
definitely more in the 
functional side. 

1494
01:08:29,300 --> 01:08:34,500
So when I'm looking at stuff, 
I'm looking at the variations in

1495
01:08:34,500 --> 01:08:39,700
the programming that I do is 
complex, you know, functional 

1496
01:08:39,700 --> 01:08:47,500
movements, usually in the You 
know, 1 to 6 range, 6, to 8 

1497
01:08:47,500 --> 01:08:50,399
range, 1 to 8 range, based on 
what the primary movements are. 

1498
01:08:50,800 --> 01:08:54,000
And most of the stuff that I do 
that is higher rep. 

1499
01:08:54,000 --> 01:08:56,100
Ranges more, the accessory work.
Yeah, right. 

1500
01:08:56,100 --> 01:09:01,000
So working on stability, music, 
motions and working on Mobility 

1501
01:09:01,000 --> 01:09:02,500
things that are more High rep 
stuff. 

1502
01:09:02,500 --> 01:09:05,300
So, working on developing the 
scaps, developing the rhomboids 

1503
01:09:05,600 --> 01:09:11,200
developing shoulder, things, 
core work, you know, glute 

1504
01:09:11,200 --> 01:09:14,100
medius work, adductors things 
like that. 

1505
01:09:14,300 --> 01:09:18,800
You know, specifically focusing 
on hamstring stuff cap stuff to 

1506
01:09:18,800 --> 01:09:21,300
kind of support the major 
complex movements. 

1507
01:09:21,300 --> 01:09:24,700
Yeah, so that's where my mix 
comes in 11th, man. 

1508
01:09:24,800 --> 01:09:26,399
I'm gonna go do some Turkish 
getup spanning. 

1509
01:09:26,399 --> 01:09:29,399
Yeah, let's do it and call this 
go for podcasts. 

1510
01:09:29,399 --> 01:09:30,899
It's round two right here. 
Yeah. 

1511
01:09:30,899 --> 01:09:32,600
Absolutely. 
Oh sweet, man. 

1512
01:09:32,600 --> 01:09:35,700
And again, what can people go to
find you a pxt? 

1513
01:09:35,700 --> 01:09:40,899
S.com is the website Bronson 
dance 72 on Instagram, Facebook 

1514
01:09:41,200 --> 01:09:43,800
and it's just the Apex Training 
System as much as the brand. 

1515
01:09:44,200 --> 01:09:45,300
Right, man, you better make me 
look bad. 

1516
01:09:45,300 --> 01:09:47,899
You ready? 
They're just get up time. 

1517
01:09:48,000 --> 01:09:49,100
Let's do it. 
I'm brother.