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Hello ladies and gents, Robert 
Sykes, Keto savage.com. 

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Today I've got special guest 
Jodelle on the podcast. 

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She is also in Northwest 
Arkansas, so we had a bunch of 

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chat about there she is in. 
We did like a podcast swap. 

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So she was kind of asking me 
questions in the beginning and 

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then I started asking her 
questions. 

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So it's kind of like a 2IN1 
scenario here. 

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But she is a proponent of the 
repeat diet. 

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So we talked about that. 
She is a stand up paddle board 

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instructor. 
She was asking me all kinds of 

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questions about hormone 
function, kind of going between 

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a building phase and a cutting 
phase, how to optimize that, how

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to improve overall fat 
metabolism. 

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So we covered a variety of 
topics. 

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I thoroughly enjoy the 
conversation. 

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I've got no doubt that you will 
take something from it, so that 

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for the delay, sit back, relax, 
enjoy the conversation with 

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Jodell. 
I'm super excited to be chatting

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with you, Joe Doyle. 
I know we're kind of doing like 

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a split both podcast scenario 
here. 

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So you'll be asking me 
questions, I'll be asking you. 

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But yeah, where would you like 
to start? 

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Awesome. 
Yeah, I'm excited about that. 

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So kind of you're getting A2 for
today, you guys, you're getting 

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2 podcasts and 1:00. 
So I want to dive in. 

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You know you you've worked. 
I've heard several of your 

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stories on podcasts with a lot 
of women who in that forty 50s, 

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even early or late 30s are 
noticing that shift into what I 

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call what's happening to my body
phase. 

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Where many women are starting to
not recognize their body. 

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Like they're putting on stubborn
fat in weird places that won't 

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budget. 
And no matter what they used to 

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do to the weight off, it no 
longer works. 

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So we know what the hormones are
at play, but I want you to talk 

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to us about, in your opinion, 
why what gets out of balance 

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with these women that creates so
much frustration with their 

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bodies? 
Yeah, it's definitely a 

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multifaceted thing. 
So I've had several, you know, 

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expert speakers on the the topic
of hormonal health on the 

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podcast. 
I obviously am not a menopausal 

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woman, so I can't speak from 
personal experience, but in 

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talking with, you know, my 
clients and just people that are

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really in the know, again, it's 
multifaceted. 

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So I feel like a lot of women, 
they will, I mean, they will see

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a pretty drastic decline in 
testosterone, obviously when 

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their hormones do start 
shifting. 

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And if they have already put all
the groundwork into place with 

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the right habits, like they're 
already eating the right foods, 

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if they're already training, 
they're already prioritizing 

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their sleep, that most 
definitely helps. 

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I feel like a lot of women are 
motivated to start doing that 

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once they notice that those 
changes are happening for the 

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worst. 
And that becomes totally doable,

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but it's much trickier because 
they're having to then build all

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those habits into place right 
out the gates to kind of like 

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make up for lost ground, so to 
speak. 

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But when it comes to just 
maintaining, obviously you can't

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maintain it because your 
hormones are shifting. 

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But some of the best natural 
things you can do before going 

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the route of exogenous hormones 
is to prioritize your sleep to 

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make sure you're eating ample 
calories, ample dietary fat and 

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weight training. 
Weight training is going to do 

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wonders for increasing overall, 
you know, testosterone levels. 

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That's also going to increase 
your bone density. 

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When women start losing their 
testosterone, one of the first 

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things to go apart from the 
muscle mass is the density and 

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the rigidity of their bones. 
And that's where they start to 

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see a lot of adverse effects 
start to happen. 

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They're more prone to injury, 
but you can most definitely 

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bypass and mitigate a lot of 
that by simply, you know, 

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implementing weight training. 
So a lot of women don't want to 

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look like Arnold Schwarzenegger,
which I totally get. 

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To do. 
That naturally is impossible, so

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just really prioritizing those 
healthy habits earlier on before

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those hormonal shifts start to 
take place, I think would be the

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single best thing they could do.
Yeah, I love that you mentioned 

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eating adequate calories because
I feel like the the women in 

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this this time frame in their 
life, they've done the whole 

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mentality of eat less, move 
more. 

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And maybe that's where some of 
this hormonal imbalance come 

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from, really malnutrition or 
lack of raw materials to make 

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these hormones. 
Do you see that a lot? 

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Are there women coming as far as
coaching with you that when you 

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look at what they're eating, 
it's really far under where they

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should be? 
Yeah, 100%. 

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I mean realistically that's 
honestly the majority of my 

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clients demographic. 
You know, people like when you 

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look at competitors that are 
actually stepping on stage and 

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doing this from a competitive 
standpoint, they will have 

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periods of pronounced fat loss 
and then a strategic, you know, 

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muscle building phase where they
are at a caloric surplus and 

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implementing progressive 
overlook with their training. 

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But they have to have that 
reverse diet period where they 

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transition from that, you know, 
low caloric intake, low body fat

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to return to a healthy stable, 
you know, homeostatic baseline. 

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But if you're not competing, the
same thing holds true because 

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we're all humans. 
Like all our biology is similar 

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in that regard. 
So, so many people, women 

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especially men too, but you see 
this very pronounced in the 

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female demographic. 
They would just chronically 

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restrict the under 8. 
That results in a corresponding 

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down regulation of their 
metabolic rate. 

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They find it harder to get more 
food in because their metabolism

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is suppressed and then they're 
often times not consuming ample 

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protein and not weight training,
they're just doing cardio. 

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So you've kind of got this 
perfect storm, so to speak, 

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taking place for hormones, 
caloric baseline and metabolism 

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to take a massive hit. 
All the while they're losing 

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lean tissue in the process, 
which makes them more prone to 

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injury going forward. 
And the less muscle mass you 

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have, the, I mean, muscle is 
very metabolically demanding. 

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So it's advantageous to have as 
much of it as possible. 

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So you just kind of see this 
myriad of negative effects 

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taking place when they 
chronically under eat. 

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And so many people don't track. 
And I totally understand and 

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respect the desire to eat 
intuitively and not be a slave 

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to tracking macros. 
But if you've never tracked and 

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have no idea, no proxy as to 
what your actual consumption is,

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you may not even be aware of the
fact that you're under eating. 

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So intermittently, you know, 
tracking your intake and just 

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kind of getting a pulse on that 
is very, very informative. 

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Yeah, absolutely. 
I'm seeing the same thing. 

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When I coach women in this time 
frame of their life is when I 

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look at their typical day and 
it's like what my my daughter 

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should have eaten when she was 
like 5 years old. 

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It's like very minimal calories.
And I can relate. 

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I started out my health journey 
as a bodybuilder without it 

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being a competitor. 
I was not a competitor, but I 

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wanted to my idea of getting 
that body was I'm going to live 

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and eat like a competitor 
without being 1. 

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So I did the whole chicken and 
broccoli and tons of tins of 

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tuna. 
You know, like so many. 

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But then tell me why? 
Why did my thyroid tank and my 

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fertility disappear? 
And I say this sarcastically, 

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like if we really look at like, 
how is the body gonna function 

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at an optimal level when you're 
giving it? 

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You know, how are you gonna 
build a house when you have 1/2 

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by 4? 
Like you're not gonna build the 

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proper foundation if you don't 
have all the raw materials to do

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so. 
So there's a better way with 

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regard to women and their their 
fear of calories and their maybe

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their fear of fat. 
Maybe they shouldn't fear fat. 

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Can you talk about a little bit 
about the benefits of women 

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eating fat? 
Yeah, yeah, totally. 

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And just to kind of touch on the
calories, like the word calories

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gets a bad rap because, you 
know, people didn't really even 

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think of things in terms of 
calories until food started 

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being heavily processed. 
And that was on all the 

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packaging requirements. 
So, you know, before packaged, 

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before pre packaged foods and 
everybody was just eating Whole 

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Foods. 
Like nobody knew, you know, they

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didn't equate a consumption, a 
meal with a certain amount of 

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calories. 
And then it was just a matter of

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tracking calories and eating 
less than you're burning is kind

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of like the general narrative. 
And it just had this negative 

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connotation associated with 
eating a lot of calories. 

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But if you swap that word out 
for fuel, because that's what it

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is, especially for eating 
quality foods, you know, the 

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more fuel the better. 
There is definitely a point of 

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excess. 
But, you know, thinking of that 

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in terms of a positive thing, a 
positive light, you know, fuel 

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is good. 
And I just see way too many 

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people under fueling overall. 
But yeah, as far as the dietary 

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fat is concerned, you know, we 
had a whole lot of, you know, 

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misinformation, propaganda and 
hearsay when it comes to fat 

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being the demon. 
You know, there was a lot of 

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money to be made in the 
nutrition space when, you know, 

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we can go way back into the 
history of like Ansel Keys. 

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He did his, you know, 7 country 
study. 

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And there was just a lot of 
fully designed information there

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pointing people away from 
dietary fat and putting, you 

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know, it on a pedestal as the 
reason people are getting 

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clogged arteries and gaining 
body fat. 

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But that's just not the reality.
Like all the sugar companies and

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all the, you know, big food and 
big Pharma hadn't so much to 

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gain there. 
But when you look at quality 

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dietary fat, like our bodies as 
human beings are comprised of 

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fats and proteins. 
So if we're consuming quality 

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fats and proteins, they're much 
more highly bioavailable than 

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other, you know, heavily 
processed alternative sources. 

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So our body knows how to use 
them. 

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If you look at cholesterol, 
that's not a negative thing 

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either. 
Again, there's extremes, but the

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precursor to testosterone is 
cholesterol. 

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So if you're not consuming ample
dietary fat with quality 

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cholesterol, then you are going 
to have a down regulation of 

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your hormone function. 
Whereas if you're consuming 

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dietary fats at the right 
appropriate levels and it's all 

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coming from good quality 
sources, you're going to be 

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doing yourself wonders for 
hedging against those adverse 

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effects. 
Like you look at competitors 

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that are traditionally following
a low fat approach, high 

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protein, high carb, low fat. 
They'll see a very massive 

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decrease in hormone function 
once they get below a certain 

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caloric intake because they're 
not consuming near enough 

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dietary fat. 
And if your hormones tank, as 

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they inevitably do with that 
approach, then again, your 

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energy also follows suit and 
you're not able to train. 

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The lack of training in the 
context of a low calorie diet 

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results in loss of muscle 
tissue. 

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It just becomes a negative 
feedback loop that just repeats 

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itself. 
Yeah. 

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Is that where we see a lot of 
people maybe in their 40s and 

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50s? 
Really they're trying to go back

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to what they did in their 20s 
that worked and now it's not 

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working? 
That sounds like it's really 

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more of a hormonal piece from 
the effects of what we did to 

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our bodies in our 20s when we 
were just trying to do what 

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everybody else was doing, you 
know, and have you like, is this

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something that we can remedy 
because like by adding fat and 

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getting rid of the fear of fat 
and, and women kind of consuming

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more fat, but maybe moderating 
their carbohydrate intake, Is 

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this something where we can turn
the hormones back on and they 

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can see some results in the 
other way? 

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Yes, absolutely. 
I mean, there's, there's so much

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that can be done by just simply 
giving your body the basic 

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building blocks it requires to 
function at a high rate. 

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And when you look at the, you 
know, massive decrease in 

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dietary fat consumption, coupled
with the significant increase in

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heavily processed foods, sugars 
and carbohydrates, like it's, 

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it's just a just a myriad of 
things that people have working 

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against them. 
Like, especially as we age to 

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like, you can get away with a 
lot of mistakes when you're 

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younger because not enough time 
has elapsed for your body to 

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really, you know, be feeling the
negative implications of those 

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decisions. 
So you honestly can just throw 

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caution to the wind for a lot of
people. 

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And it doesn't really become 
profound. 

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But once you start getting 
older, once your hormones 

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naturally start decreasing 
anyways, and you're also doing 

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those, you know, poor dietary 
choices, then everything becomes

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00:11:28,960 --> 00:11:30,560
more apparent. 
You start to notice more joint 

233
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pain and inflammation. 
Your memory, cognition is 

234
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starting to take a hit, like 
everything starts to be Every 

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compounding effect of the the 
dietary choices you make up to 

236
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that point lead to how you're 
feeling and performing. 

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So if you can hedge against that
by giving your body the basic 

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building blocks it requires for 
optimal nutrition, that will 

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certainly do wonders to hedge 
against those declining 

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components. 
So you went from the mindset of 

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that typical bodybuilder of like
what I was talking about, the 

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chicken and broccoli, tons of 
10s of tuna and egg whites and 

243
00:12:02,920 --> 00:12:06,640
all of that to adopting more of 
a keto approach. 

244
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So you swapped out these carbs 
for more fats. 

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And that is not something you 
see in a lot of competitors, is 

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00:12:15,800 --> 00:12:17,040
it? 
They're still kind of sticking 

247
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to the old mentality of body 
bodybuilding and and using high 

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protein, high carb kind of 
consumption. 

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What did you notice that you 
knew it was working for you as 

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far as like dialing in your fat 
and maybe also even your brain 

251
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health, you know, your moods 
overall and things like that? 

252
00:12:35,320 --> 00:12:36,960
Yeah, totally. 
I mean, the main, the main 

253
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motivation for me to start keto 
was that I had a, you know, 

254
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really negative relationship 
with food. 

255
00:12:42,680 --> 00:12:44,040
I had a bunch of eating 
disorders. 

256
00:12:44,040 --> 00:12:47,040
I would binge, I would purge. 
I lost 80 lbs in 12 weeks for my

257
00:12:47,040 --> 00:12:50,000
first competition, and then I 
gained 24 lbs in a day 

258
00:12:50,320 --> 00:12:52,880
thereafter. 
And it just wasn't healthy. 

259
00:12:53,600 --> 00:12:56,520
I was doing, you know, the 
traditional chicken, rice, 

260
00:12:56,520 --> 00:12:58,760
broccoli, eat every three hours,
you know, concept. 

261
00:12:58,760 --> 00:13:01,760
Then I switched over to flexible
dieting if it fits your macros, 

262
00:13:01,760 --> 00:13:05,200
which is probably the reigning 
champ in the, you know, natural 

263
00:13:05,200 --> 00:13:08,520
spaces today. 
But my frustration with that is 

264
00:13:08,520 --> 00:13:11,360
that there's not as much 
emphasis placed on the actual 

265
00:13:11,360 --> 00:13:13,760
quality of those foods. 
It's just a matter of, hey, if 

266
00:13:13,760 --> 00:13:17,200
you hit your macro goals, you 
know, your fat, protein, carbs 

267
00:13:17,200 --> 00:13:21,360
and calories, then you're good. 
But with keto, especially when I

268
00:13:21,360 --> 00:13:25,160
started way back in 2014, 2015, 
you know, the emphasis was 

269
00:13:25,160 --> 00:13:31,560
always on quality Whole Foods. 
And with that shift, my hunger 

270
00:13:31,560 --> 00:13:34,200
signaling improved, my 
relationship with food improved,

271
00:13:34,240 --> 00:13:38,440
and I just had a better pulse on
what my body needed. 

272
00:13:38,440 --> 00:13:40,800
And I didn't have any guilt 
associated with the foods I was 

273
00:13:40,800 --> 00:13:43,400
eating because all the food I 
was eating was real quality 

274
00:13:43,400 --> 00:13:46,280
food. 
And I think guilt is a major 

275
00:13:46,280 --> 00:13:50,080
catalyst for why people go 
through these negative feedback 

276
00:13:50,080 --> 00:13:52,560
loops of binging and purging, 
because they have that sense of 

277
00:13:52,560 --> 00:13:54,480
guilt associated with the foods 
they're eating. 

278
00:13:54,720 --> 00:13:57,760
If you're only eating quality 
stuff because it makes you feel 

279
00:13:57,760 --> 00:14:00,960
and perform so much better, you 
don't have that likelihood of 

280
00:14:00,960 --> 00:14:04,400
guilt creeping in and therefore 
you don't feel the need to, you 

281
00:14:04,400 --> 00:14:09,320
know, amend that guilt. 
So that was my main motivation. 

282
00:14:09,320 --> 00:14:12,240
And then the the benefits from a
bodybuilding standpoint were 

283
00:14:12,240 --> 00:14:14,840
just kind of a byproduct in. 
But once I recognized that I 

284
00:14:14,840 --> 00:14:17,960
could actually compete at a 
higher level with a ketogenic 

285
00:14:17,960 --> 00:14:21,080
approach, it just checked all 
the boxes for me and I had no 

286
00:14:21,080 --> 00:14:24,280
need to deviate. 
Yeah. 

287
00:14:24,280 --> 00:14:27,640
And I have a lot of listeners 
that are kind of in the pro 

288
00:14:27,640 --> 00:14:29,960
metabolic circuit. 
They call it the, you know, 

289
00:14:29,960 --> 00:14:32,720
really dialing in things for 
their metabolism. 

290
00:14:32,720 --> 00:14:35,560
And they might not feel very 
comfortable about the word keto 

291
00:14:35,560 --> 00:14:39,120
because it's gotten kind of a 
bad rap in that community, but 

292
00:14:39,120 --> 00:14:43,000
it really shouldn't because you 
have two sources of energy 

293
00:14:43,000 --> 00:14:44,680
foods. 
You have carbohydrates and you 

294
00:14:44,680 --> 00:14:47,560
have fat and your body can 
utilize either of them for 

295
00:14:47,560 --> 00:14:51,800
energy. 
And what I feel like I see a lot

296
00:14:51,800 --> 00:14:55,360
in the pro metabolic community 
is people that feel better 

297
00:14:55,600 --> 00:15:00,200
because they're doing high fat 
and high carb, but they're not 

298
00:15:00,200 --> 00:15:03,600
seeing the aesthetic results. 
So I get a lot of these pro 

299
00:15:03,600 --> 00:15:07,960
metabolic women that reach out 
and then that say I feel good, 

300
00:15:07,960 --> 00:15:10,560
but I'm not I'm I'm gaining 
weight. 

301
00:15:10,560 --> 00:15:13,560
I have more abdominal fat than 
I've ever had. 

302
00:15:13,560 --> 00:15:15,960
I feel like I can't, the fat 
won't budget. 

303
00:15:16,760 --> 00:15:20,080
Is there a point where they 
really have to, if aesthetics 

304
00:15:20,080 --> 00:15:23,000
are their goal, they're going to
really have to choose an energy 

305
00:15:23,000 --> 00:15:25,640
food. 
And with regard to hormones, it 

306
00:15:25,640 --> 00:15:28,800
sounds like we really need to be
dialing in the fat and kind of 

307
00:15:28,800 --> 00:15:30,720
minimizing the carbohydrates. 
Yeah. 

308
00:15:31,240 --> 00:15:34,200
Yeah, from a performance 
standpoint, you know, if you're 

309
00:15:34,200 --> 00:15:39,000
trying to take a dual fuel 
approach and metabolize both 

310
00:15:39,000 --> 00:15:42,680
carbohydrates and glucose and 
fat and ketones, you're going to

311
00:15:42,680 --> 00:15:45,520
kind of find yourself stuck in 
this, you know, purgatory land, 

312
00:15:45,520 --> 00:15:47,880
limbo land, so to speak. 
Because you're right. 

313
00:15:47,880 --> 00:15:51,200
You know, your body can use 
either as a fuel substrate, but 

314
00:15:51,200 --> 00:15:54,920
in order to optimize, you kind 
of need to pick one and 

315
00:15:54,960 --> 00:15:56,960
prioritize your nutrition around
that one. 

316
00:15:56,960 --> 00:15:58,960
That's going to be where the 
performance really starts to 

317
00:15:58,960 --> 00:16:02,480
shine from an aesthetic 
standpoint, regardless of the 

318
00:16:02,480 --> 00:16:05,760
diet you're following the laws 
of, you know, thermodynamics and

319
00:16:06,280 --> 00:16:09,240
you know, fuel, energy, caloric 
consumption still do apply. 

320
00:16:09,240 --> 00:16:12,000
So like if you are eating all 
the right foods, but you're 

321
00:16:12,000 --> 00:16:14,520
eating them in excess, you will 
still gain body fat. 

322
00:16:15,200 --> 00:16:19,560
So strictly from a fat loss 
aesthetic standpoint, you know, 

323
00:16:19,560 --> 00:16:22,280
making sure that you're not 
consuming at an excess 

324
00:16:22,800 --> 00:16:24,640
regardless of the diet you're 
following is going to be very 

325
00:16:24,640 --> 00:16:26,600
key. 
So, you know, tracking your 

326
00:16:26,600 --> 00:16:30,480
intake and just getting that 
dialed in efficiently is is my 

327
00:16:30,480 --> 00:16:32,640
preferred method of taking, you 
know, going about that. 

328
00:16:34,200 --> 00:16:35,720
Yeah. 
When it comes to nutrition, do 

329
00:16:35,720 --> 00:16:39,560
you think women specifically 
could benefit from like a 

330
00:16:39,560 --> 00:16:42,720
cyclical keto? 
Like maybe they're dialing in 

331
00:16:42,720 --> 00:16:45,480
their fats for the most part and
then like once a week they're 

332
00:16:45,480 --> 00:16:49,320
having some carbohydrates? 
Or are you strictly like they 

333
00:16:49,320 --> 00:16:52,720
really benefit from just dialing
in the fat as their fuel 

334
00:16:52,720 --> 00:16:55,760
substrate as you mentioned? 
It's an interesting question. 

335
00:16:55,760 --> 00:16:57,920
There's a lot of varying 
opinions on it. 

336
00:16:59,600 --> 00:17:03,160
So what I've noticed is that 
there are definitely a 

337
00:17:03,400 --> 00:17:07,640
demographic of women that 
notice, you know, more regular 

338
00:17:07,640 --> 00:17:10,000
cycles when they do include 
carbohydrates. 

339
00:17:10,000 --> 00:17:15,280
However, they will often times 
notice that because they'll have

340
00:17:15,280 --> 00:17:18,680
a bolus of carbohydrates, then 
they'll regain their cycle or 

341
00:17:18,680 --> 00:17:22,280
become, you know, normalized. 
But it's, I don't believe it's 

342
00:17:22,280 --> 00:17:24,640
necessarily the carbohydrates 
that are the catalyst there. 

343
00:17:24,640 --> 00:17:27,240
It's just simply the increase in
food overall. 

344
00:17:27,880 --> 00:17:30,680
I don't know of any female 
clients I've had that have had 

345
00:17:30,720 --> 00:17:35,920
ample dietary, you know, caloric
intake and noticed an irregular 

346
00:17:35,920 --> 00:17:37,480
cycle. 
All else equal. 

347
00:17:37,480 --> 00:17:39,480
It's not necessarily the carbs 
that are providing that. 

348
00:17:39,480 --> 00:17:43,920
It's just the adequate calories.
So a lot of people that adopt A 

349
00:17:43,920 --> 00:17:46,520
ketogenic approach do so for fat
loss. 

350
00:17:46,520 --> 00:17:48,680
So they will be in a caloric 
deficit and then they'll start 

351
00:17:48,680 --> 00:17:51,920
to notice, you know, some some 
I'll effects hormonally if they 

352
00:17:51,920 --> 00:17:55,640
don't provide themselves that 
time in a surplus or at least at

353
00:17:55,640 --> 00:17:59,720
a healthy maintenance. 
But if they are opting the route

354
00:17:59,720 --> 00:18:02,920
of a pure, you know, strict 
ketogenic approach, but they do 

355
00:18:02,920 --> 00:18:06,240
give themselves time in a 
surplus, those hormonal cycles 

356
00:18:06,240 --> 00:18:08,520
also stabilize. 
So like, you know, I've been 

357
00:18:08,520 --> 00:18:12,680
strict keto for a decade now. 
My wife has also been strict 

358
00:18:12,680 --> 00:18:14,840
keto. 
She has totally normal and 

359
00:18:14,840 --> 00:18:18,080
regulated hormonal function 
because she allows herself time 

360
00:18:18,080 --> 00:18:19,960
out of maintenance or surplus 
intake. 

361
00:18:21,800 --> 00:18:25,720
I totally, 100% agree with you 
because I actually brought my 

362
00:18:25,720 --> 00:18:28,600
period back after being gone 
seven years. 

363
00:18:28,600 --> 00:18:32,280
It was gone and with a more 
carnivore keto approach, like 

364
00:18:32,280 --> 00:18:35,520
eating nothing but strict 
carnivore, that I was higher in 

365
00:18:35,520 --> 00:18:38,120
fat and for years I had been low
fat. 

366
00:18:38,120 --> 00:18:41,880
So I didn't see the increase in 
my cycle from adding 

367
00:18:41,880 --> 00:18:44,040
carbohydrates. 
I actually saw it from adding 

368
00:18:44,040 --> 00:18:46,360
fat. 
And so I totally believe where 

369
00:18:46,360 --> 00:18:49,000
you're coming from is legit. 
You have to have that fat to 

370
00:18:49,000 --> 00:18:50,760
make the hormones that make the 
cycle. 

371
00:18:50,760 --> 00:18:55,200
So totally, I now there's 
different schools of thought on 

372
00:18:55,240 --> 00:18:58,360
what exactly keto is 
traditional, you know, medicinal

373
00:18:58,360 --> 00:19:01,400
keto I think is, you know, 70 to
80% fat. 

374
00:19:01,600 --> 00:19:04,360
But if someone's hanging in, 
like what I call myself is 

375
00:19:04,360 --> 00:19:08,320
carnivore with benefits. 
So I have mostly meat based, but

376
00:19:08,320 --> 00:19:11,320
then I'll add in vegetables that
I like, like Brussels sprouts 

377
00:19:11,320 --> 00:19:14,880
and things like that. 
And I'm aiming more towards like

378
00:19:14,880 --> 00:19:19,640
the 60% fat, 40% protein. 
And that seems to work pretty 

379
00:19:19,640 --> 00:19:22,400
well with me or 30% protein and 
a little bit of carbs from the 

380
00:19:22,400 --> 00:19:25,400
veggies. 
But as far as like your opinion 

381
00:19:25,400 --> 00:19:29,600
on what kind of is beneficial 
for the hormones, what's kind of

382
00:19:29,680 --> 00:19:32,080
your macro range you like people
to stay in? 

383
00:19:32,640 --> 00:19:34,360
Yeah, it's funny. 
I don't ever want to be seen as 

384
00:19:34,360 --> 00:19:37,160
like this dogmatic person in the
space because there's so many 

385
00:19:37,160 --> 00:19:40,680
dietary, you know, culture wars 
and information silos. 

386
00:19:41,520 --> 00:19:45,200
You know, like if you look at 
keto as it was used in the 1920s

387
00:19:45,200 --> 00:19:48,080
for epileptic children, it was, 
you know, incredibly high fat, 

388
00:19:48,080 --> 00:19:51,160
like a four to one ratio, 80% of
calories coming from fat, lower 

389
00:19:51,160 --> 00:19:54,680
protein, very low carbs. 
I don't think that's necessary 

390
00:19:54,680 --> 00:19:57,120
or optimal from a performance 
athlete standpoint. 

391
00:19:57,120 --> 00:20:01,080
I mean, I typically consume 
between 60 and 80% of my 

392
00:20:01,080 --> 00:20:03,560
calories coming from fat, 
depending on where I'm at in a 

393
00:20:03,560 --> 00:20:07,080
building or cutting cycle. 
But I'm consuming enough overall

394
00:20:07,080 --> 00:20:10,840
calories that even when I'm at 
80% fat, I'm still getting ample

395
00:20:10,840 --> 00:20:14,000
protein because 80% as a 
percentage of total calories 

396
00:20:14,000 --> 00:20:17,760
from fat from a 3500 calorie 
diet still leaves a lot of room 

397
00:20:17,760 --> 00:20:20,880
for protein. 
So that's important, making sure

398
00:20:20,880 --> 00:20:22,240
you're consuming adequate 
protein. 

399
00:20:22,960 --> 00:20:25,560
But yeah, I think generally 
speaking, you know, people think

400
00:20:25,560 --> 00:20:30,600
of keto as. 
You know, 75% fat, 20% protein, 

401
00:20:30,600 --> 00:20:32,960
5% carbs, but I don't ever 
really like dealing in 

402
00:20:32,960 --> 00:20:35,960
absolutes. 
So I, I change macros on a 

403
00:20:35,960 --> 00:20:37,520
regular basis depending on the 
goals. 

404
00:20:37,520 --> 00:20:39,640
And I would advise everybody to 
do the same because everyone's 

405
00:20:39,640 --> 00:20:42,000
going to have their own unique 
protein threshold, fat 

406
00:20:42,000 --> 00:20:45,120
threshold, carbohydrate sealing,
and just kind of playing around 

407
00:20:45,120 --> 00:20:47,280
with those different levers to 
feel, you know, to figure out 

408
00:20:47,280 --> 00:20:49,280
where you feel and perform best 
is the main thing. 

409
00:20:50,680 --> 00:20:53,120
Yeah, I love the protein piece 
you mentioned because I think 

410
00:20:53,120 --> 00:20:55,600
people that's another reason 
keto gets a bad rap is they 

411
00:20:55,600 --> 00:20:58,240
think it's low in protein. 
And that's where the muscle loss

412
00:20:58,240 --> 00:21:01,400
and the things like energy loss 
and hair loss and sleep issues 

413
00:21:01,400 --> 00:21:02,520
comes from. 
If you're doing it 

414
00:21:02,520 --> 00:21:06,200
appropriately, you're going to 
get more than enough protein. 

415
00:21:06,200 --> 00:21:08,720
And especially like I think I 
heard you mentioned on a podcast

416
00:21:08,720 --> 00:21:11,600
that you're more keto bore where
you're doing kind of more of 

417
00:21:11,600 --> 00:21:13,960
that higher fat meat based 
approach to. 

418
00:21:14,440 --> 00:21:18,360
And it is not hard for me with 
with eating mostly meat to get 

419
00:21:18,360 --> 00:21:22,920
that 60% fat, but also get at 
least 120 to 150 grams of 

420
00:21:22,920 --> 00:21:26,600
protein a day, not hard at all. 
So is that is that true for you 

421
00:21:26,600 --> 00:21:29,200
as well? 
Yeah, I mean, I'm, I'm always 

422
00:21:29,200 --> 00:21:31,960
like the vast majority of my 
calories always come from 

423
00:21:31,960 --> 00:21:35,280
dietary fat, but it is normal 
for me to be existing between 

424
00:21:35,280 --> 00:21:38,200
150 and 250 grams of protein a 
day. 

425
00:21:38,200 --> 00:21:41,680
And I hit that relatively 
effortlessly with my metabolic 

426
00:21:41,680 --> 00:21:44,600
needs and caloric intake. 
So I'm absolutely really 

427
00:21:44,600 --> 00:21:48,480
consuming ample protein for my 
my body's ability to, you know, 

428
00:21:48,480 --> 00:21:52,520
re repair, grow tissue, add more
lean tissue, preserve the lean 

429
00:21:52,520 --> 00:21:54,560
tissue I've got. 
And you're right, there's 

430
00:21:54,560 --> 00:21:58,240
definitely a period where people
in the keto space were fearful 

431
00:21:58,240 --> 00:22:01,400
of protein because of 
gluconeogenesis and that kicking

432
00:22:01,400 --> 00:22:03,800
them out of ketosis and they 
would under consume protein. 

433
00:22:04,080 --> 00:22:07,360
It's interesting now the 
pendulum has swung so far the 

434
00:22:07,360 --> 00:22:10,240
other direction that people are 
just over consuming protein 

435
00:22:10,240 --> 00:22:12,640
because there is an upper 
threshold to that as well. 

436
00:22:13,280 --> 00:22:14,720
Yeah. 
You know, so you have to kind of

437
00:22:14,720 --> 00:22:16,920
play around with it and figure 
out where your body performs 

438
00:22:16,920 --> 00:22:18,760
best. 
But you definitely want to make 

439
00:22:18,760 --> 00:22:21,440
sure you're consuming ample 
dietary protein for sure. 

440
00:22:22,840 --> 00:22:26,680
Yeah, protein is going to be 
very pro metabolic, but also so 

441
00:22:26,680 --> 00:22:28,200
is the fat. 
When you're getting those 

442
00:22:28,200 --> 00:22:30,800
hormones that you need, that's 
where that pro metabolic 

443
00:22:30,800 --> 00:22:34,120
activity comes in as well. 
So I love that that we're 

444
00:22:34,120 --> 00:22:37,720
breaking this down for people 
now when it comes to a really 

445
00:22:37,720 --> 00:22:40,560
good fat source. 
You have something called a keto

446
00:22:40,560 --> 00:22:42,160
brick. 
Can you tell us about that? 

447
00:22:42,800 --> 00:22:44,560
Yeah. 
So when I was doing my first 

448
00:22:44,880 --> 00:22:49,040
competition prep via a ketogenic
protocol that would have been in

449
00:22:49,040 --> 00:22:51,040
2017. 
And at that time there was not 

450
00:22:51,040 --> 00:22:52,840
really any keto products on the 
market. 

451
00:22:52,880 --> 00:22:56,440
And I just wanted to streamline 
my entire prep operation. 

452
00:22:56,440 --> 00:22:58,960
I wanted to take the guesswork 
out of meal prep and just 

453
00:22:59,280 --> 00:23:01,680
simplify things. 
So I set out to create a really 

454
00:23:01,680 --> 00:23:07,160
good macro based, you know, 
shelf stable bar that I could 

455
00:23:07,160 --> 00:23:10,640
use as like a one of my meals. 
And I've did a lot of 

456
00:23:10,640 --> 00:23:15,120
formulation and developed the 
keto brick and it's been going, 

457
00:23:15,320 --> 00:23:17,320
going awesome ever since. 
My girlfriend at the time, wife 

458
00:23:17,320 --> 00:23:19,000
now we developed a, a product 
with it. 

459
00:23:19,000 --> 00:23:21,160
We put it up for sale. 
There's a lot of demand for it 

460
00:23:21,160 --> 00:23:24,360
and we've just kept production 
in house ever since day one so 

461
00:23:24,360 --> 00:23:26,320
we could oversee the quality of 
the production. 

462
00:23:26,640 --> 00:23:31,240
But the primary fat source in 
those bricks is a raw organic 

463
00:23:31,240 --> 00:23:33,640
cacao butter. 
And we've recently started using

464
00:23:33,640 --> 00:23:35,880
beef tallow, grass fed beef 
tallow as well. 

465
00:23:36,520 --> 00:23:39,880
And both of those are incredibly
high sources of stearic acid. 

466
00:23:39,880 --> 00:23:43,440
So a very easily digested 
quality fat source that is shelf

467
00:23:43,440 --> 00:23:46,880
stable and can fuel the body's 
needs from a dietary fat 

468
00:23:46,880 --> 00:23:48,320
standpoint. 
So there's been a host of 

469
00:23:48,320 --> 00:23:52,280
benefits discovered as it 
pertains to stearic acid from a 

470
00:23:52,280 --> 00:23:54,680
hormonal standpoint, from an 
energy demand standpoint. 

471
00:23:55,480 --> 00:23:57,680
And just when it comes to 
dietary fat, there's so many 

472
00:23:57,680 --> 00:24:00,040
fats out there, but they're not 
all created equal. 

473
00:24:00,040 --> 00:24:04,240
So you can look at the macro 
profile of, you know, a, a 

474
00:24:04,240 --> 00:24:07,720
vegetable oil and then have a 
similar, you know, fat content 

475
00:24:07,720 --> 00:24:11,960
to, you know, an olive oil or 
like a duck fat or beef tallow. 

476
00:24:12,440 --> 00:24:16,200
But how those different fats, 
while they do contain the same 

477
00:24:16,200 --> 00:24:20,200
amount of, you know, calories in
fat grams per serving, how they 

478
00:24:20,200 --> 00:24:22,760
respond in the body is, is 
wildly different. 

479
00:24:22,800 --> 00:24:26,520
You know, how it responds to, to
inflammation or how it generates

480
00:24:26,520 --> 00:24:28,400
inflammation or is 
anti-inflammatory. 

481
00:24:28,400 --> 00:24:31,280
Like all of those things are 
dependent upon the quality of 

482
00:24:31,280 --> 00:24:35,280
the fat, so not all fats are 
equal and being able to create 

483
00:24:35,280 --> 00:24:37,320
something that provided a 
quality fat that took the 

484
00:24:37,320 --> 00:24:41,200
guesswork out of that was key. 
Mm hmm, I didn't know you had a 

485
00:24:41,200 --> 00:24:43,240
beef tallow bar. 
That's exciting. 

486
00:24:43,240 --> 00:24:46,960
Can like I truth be told, I 
haven't tried a keto brick, but 

487
00:24:47,400 --> 00:24:49,840
this is the part of the 
interview you're probably not 

488
00:24:49,840 --> 00:24:51,640
going to like is that I'm also a
runner. 

489
00:24:51,640 --> 00:24:56,640
I'm an ultra marathon but I'm a 
fat adapted runner so like I 

490
00:24:57,080 --> 00:25:01,840
everything I do is low zone 2, 
very gentle on my body but also 

491
00:25:01,840 --> 00:25:04,560
I do it with that. 
But I need to try a keto brick 

492
00:25:04,560 --> 00:25:07,120
because it sounds like that's 
going to be something to utilize

493
00:25:07,120 --> 00:25:09,280
in my next ultra. 
Well, definitely let me know a 

494
00:25:09,280 --> 00:25:10,840
good shipping address. 
I'll get you hooked up. 

495
00:25:10,880 --> 00:25:14,360
And I I have utmost respect for 
ultra endurance sports as well. 

496
00:25:14,360 --> 00:25:17,520
I mean, several people in the 
keto space are ultra endurance 

497
00:25:17,520 --> 00:25:20,840
athletes, Mike McKnight, 
Jonathan Shane, Zach Bitter. 

498
00:25:20,840 --> 00:25:23,920
Those are all, you know, very 
successful ultra endurance 

499
00:25:23,920 --> 00:25:26,600
athletes that all follow up, you
know, fat adapted approach. 

500
00:25:26,600 --> 00:25:28,840
And it's different than 
bodybuilding for sure. 

501
00:25:28,840 --> 00:25:32,120
But I've got utmost respect for 
athletes in general that are 

502
00:25:32,120 --> 00:25:34,680
putting in the work. 
So yeah, doing it from a fan of 

503
00:25:34,680 --> 00:25:36,480
that standpoint makes total 
sense to me. 

504
00:25:37,640 --> 00:25:41,280
Yeah, I, I love where I can do 
something that is ultra 

505
00:25:41,280 --> 00:25:45,400
endurance, but also I make the 
time to continue to lift volume 

506
00:25:45,400 --> 00:25:49,240
and keep my body in a place of 
like don't, don't continually 

507
00:25:49,240 --> 00:25:51,440
just breakdown muscle, put some 
back on. 

508
00:25:51,440 --> 00:25:55,280
So, but I'm excited to try that 
because it sounds like something

509
00:25:55,280 --> 00:25:59,120
that would be easy to digest 
when you are in an endurance 

510
00:25:59,400 --> 00:26:02,400
sport to where you're not that 
like you said, the stearic acid 

511
00:26:02,400 --> 00:26:04,240
is very easy to digest. 
You're not having something 

512
00:26:04,240 --> 00:26:06,560
that's super heavy sitting on 
the gut while you're doing all 

513
00:26:06,560 --> 00:26:07,760
this stuff. 
Yeah. 

514
00:26:07,760 --> 00:26:10,760
And from an ultra endurance 
standpoint, like it just makes 

515
00:26:10,760 --> 00:26:13,680
so much more intuitive sense to 
me that you would want to be fat

516
00:26:13,680 --> 00:26:17,160
adapted because if you are, you 
know, glucose dependent, you 

517
00:26:17,160 --> 00:26:19,600
know, you've only got a limited 
amount of that you can tap into.

518
00:26:19,600 --> 00:26:22,720
So you have to consume while 
you're doing these events. 

519
00:26:23,040 --> 00:26:25,120
Otherwise you, you bonk as they 
say. 

520
00:26:25,120 --> 00:26:28,960
But when you are fat adapted, 
you, your body has a relatively 

521
00:26:28,960 --> 00:26:32,360
limitless supply of, of fat to 
tap into, even if you are 

522
00:26:32,360 --> 00:26:35,160
incredibly lean. 
So from an ultra endurance 

523
00:26:35,160 --> 00:26:39,360
standpoint, which is going to be
less glycolidly demanding? 

524
00:26:39,360 --> 00:26:41,680
Like I feel like the only way to
go is to be fat adapted. 

525
00:26:43,080 --> 00:26:45,640
Yeah, I've tried both ways. 
And I like, I used to be a 

526
00:26:45,640 --> 00:26:48,760
runner with high carbs and it 
was like I just had to fuel 

527
00:26:48,760 --> 00:26:52,160
myself like every 30 minutes 
while I was doing something 

528
00:26:52,160 --> 00:26:54,480
endurance wise. 
Or when I was just training, I 

529
00:26:54,480 --> 00:26:56,800
just had to keep eating every 
two hours. 

530
00:26:56,800 --> 00:27:01,240
And now it's like I can, I can 
do a 2 hour run with nothing. 

531
00:27:01,240 --> 00:27:04,680
Like I can just live off of the 
fat that's sitting on my body 

532
00:27:04,680 --> 00:27:07,680
and then I can refuel after and 
have no problems. 

533
00:27:07,680 --> 00:27:10,000
So it's like I really enjoy 
that. 

534
00:27:10,000 --> 00:27:13,680
I don't want to have to be tied 
to a plate or tied to a snack 

535
00:27:13,680 --> 00:27:18,120
bar or a goo or something, so. 
I just actually had a podcast 

536
00:27:18,120 --> 00:27:21,560
earlier this week with an 
individual that is in the ultra 

537
00:27:21,560 --> 00:27:28,200
swimming, you know, sports and 
he did a 12 hour, 22 mile one 

538
00:27:28,200 --> 00:27:32,760
way swim in a cold lake in 
Scotland completely fasted to 

539
00:27:32,760 --> 00:27:35,760
prove that you can do it 
without, you know, continual 

540
00:27:36,040 --> 00:27:38,680
mainlining of carbohydrates. 
And I mean it was super 

541
00:27:38,680 --> 00:27:40,400
impressive what he did and he 
did it all fasted. 

542
00:27:40,400 --> 00:27:43,080
So the notion that you have to 
have carbohydrates to fuel for 

543
00:27:43,080 --> 00:27:44,920
an endurance sport is just not 
well founded. 

544
00:27:46,640 --> 00:27:48,400
Fantastic. 
I love that. 

545
00:27:48,400 --> 00:27:50,520
That's so cool. 
OK, I just pulled up your 

546
00:27:50,520 --> 00:27:55,560
website and I looked at the 
keto, the carnivore cake pop 

547
00:27:55,560 --> 00:27:59,200
keto brick and people listening 
to this are going to love these 

548
00:27:59,200 --> 00:28:02,200
ingredients. 
Grass fed beef tallow, carnivore

549
00:28:02,200 --> 00:28:06,360
protein blend of protein, beef 
protein islet, beef tallow, beef

550
00:28:06,360 --> 00:28:10,240
collagen, beef organ blend. 
So you got kidney, liver, heart,

551
00:28:10,240 --> 00:28:13,000
pancreas, spleen, bone powder, 
marrow powder. 

552
00:28:13,600 --> 00:28:15,280
Oh my gosh, like salt and 
stevia. 

553
00:28:15,280 --> 00:28:18,320
This is so cool. 
Like I had no idea that you 

554
00:28:18,320 --> 00:28:21,200
could do like a carnivore bar 
and. 

555
00:28:21,640 --> 00:28:24,320
It tastes great, so great that 
we actually just launched that 

556
00:28:24,320 --> 00:28:26,640
this past Sunday and it sold out
in less than 24 hours. 

557
00:28:26,640 --> 00:28:29,720
So there's not any right now to 
grab, but we will definitely be 

558
00:28:29,720 --> 00:28:32,400
restocking. 
And that's super cool. 

559
00:28:32,400 --> 00:28:35,600
So I just want people to know 
that the where they can find 

560
00:28:35,600 --> 00:28:37,560
that, so they go to 
ketobrick.com. 

561
00:28:38,160 --> 00:28:39,960
That's it. 
Awesome. 

562
00:28:40,080 --> 00:28:41,000
OK, cool. 
All right. 

563
00:28:41,000 --> 00:28:42,760
So we've touched on the 
nutrition part. 

564
00:28:42,760 --> 00:28:45,200
Now what about you mentioned 
weight training, Obviously we 

565
00:28:45,200 --> 00:28:49,840
know that's important, but you 
know how much, how frequently 

566
00:28:49,840 --> 00:28:53,000
for these women that are going, 
I'm doing all the things I'm not

567
00:28:53,000 --> 00:28:55,840
getting the results I want, then
the fat won't budget. 

568
00:28:55,840 --> 00:28:59,080
What are they missing? 
So weight training is an 

569
00:28:59,080 --> 00:29:01,440
interesting one. 
It's a lot of people overthink 

570
00:29:01,440 --> 00:29:03,320
weight training. 
I mean, if you distill it down 

571
00:29:03,320 --> 00:29:08,200
to its simplest form, building 
muscle is comprised of checking 

572
00:29:08,200 --> 00:29:10,640
four boxes. 
One ample calories. 

573
00:29:10,680 --> 00:29:12,800
You have to have more fuel 
coming in so your body has the 

574
00:29:12,800 --> 00:29:14,880
building blocks necessary to add
more tissue. 

575
00:29:15,560 --> 00:29:20,920
Two, ample protein, 3, ample 
recovery, so adequate sleep and 

576
00:29:20,920 --> 00:29:23,480
you know, time for your body to 
repair and grow more tissue. 

577
00:29:23,480 --> 00:29:26,520
And then four, implementing 
progressive overload so you're 

578
00:29:26,520 --> 00:29:29,600
providing enough stimulus for 
your body to warrant the need 

579
00:29:29,600 --> 00:29:32,480
for additional muscle tissue. 
If you check all four of those 

580
00:29:32,480 --> 00:29:36,920
boxes, you will build muscle and
a lot of people, you know, they 

581
00:29:36,920 --> 00:29:40,400
over sensationalize things. 
They they just overcomplicate 

582
00:29:40,400 --> 00:29:44,160
things where it's not really 
that complicated and anything is

583
00:29:44,160 --> 00:29:46,880
better than nothing. 
So if if the listener is, you 

584
00:29:46,880 --> 00:29:51,120
know, totally unversed in any 
form of training and they don't 

585
00:29:51,120 --> 00:29:52,960
know how to do anything except 
walk on a treadmill, then just 

586
00:29:52,960 --> 00:29:56,240
simply starting with body weight
movements and resistance bands 

587
00:29:56,240 --> 00:29:57,880
and calisthenics works totally 
fine. 

588
00:29:58,120 --> 00:30:00,120
And you can graduate up from 
there. 

589
00:30:01,160 --> 00:30:05,000
I personally like to have at 
least three training days a 

590
00:30:05,000 --> 00:30:07,520
week. 
I typically target about four or

591
00:30:07,520 --> 00:30:09,920
five training days a week and I 
do a full body split. 

592
00:30:10,280 --> 00:30:12,560
But there are multiple different
ways to skin a cat. 

593
00:30:12,560 --> 00:30:14,520
As a saying goes, people can do 
full body. 

594
00:30:14,520 --> 00:30:17,760
They can do, you know, upper, 
lower, they can do push, pull 

595
00:30:17,760 --> 00:30:19,080
legs. 
Like there's a million different

596
00:30:19,080 --> 00:30:21,960
ways to do it and you can stick 
with the basics of just primary 

597
00:30:21,960 --> 00:30:25,960
compound movements and not 
overcomplicate things because 

598
00:30:26,520 --> 00:30:29,680
what what what people make 
mistakes is they just try and 

599
00:30:29,680 --> 00:30:31,720
change things too frequently. 
I've been following the same 

600
00:30:31,720 --> 00:30:35,000
training split for the past two 
years and my body is continually

601
00:30:35,000 --> 00:30:36,800
seeing progress. 
So I haven't felt the need to 

602
00:30:36,800 --> 00:30:39,960
change it. 
So yeah, just starting where 

603
00:30:39,960 --> 00:30:42,760
you're at and then improving 
from there is the key. 

604
00:30:42,760 --> 00:30:46,000
And that holds true whether 
you're, you know, a 93 year old 

605
00:30:46,000 --> 00:30:50,320
grandma that is wanting to not 
fall down the stairs or an elite

606
00:30:50,320 --> 00:30:52,280
level bodybuilder stepping on 
worlds. 

607
00:30:52,280 --> 00:30:55,200
You know, like those basic 
principles hold true regardless.

608
00:30:56,720 --> 00:30:57,680
I love that. 
Yeah. 

609
00:30:57,760 --> 00:31:00,680
And it doesn't have to be like, 
my kind of rule of thumb is more

610
00:31:00,680 --> 00:31:03,000
days than that. 
Like even if it's just four days

611
00:31:03,000 --> 00:31:05,840
out of like the seven days, 
you're doing it more days than 

612
00:31:05,840 --> 00:31:07,920
that. 
And it doesn't have to be an 

613
00:31:07,920 --> 00:31:11,400
hour in the gym or in my case, 
like I have everything outside, 

614
00:31:11,400 --> 00:31:14,920
I work out outside of my home. 
But sometimes it's just, I have 

615
00:31:14,920 --> 00:31:18,440
a barbell and I have like 4 
exercises and I'm going to do 

616
00:31:18,440 --> 00:31:22,160
them in a sequence of just kind 
of back-to-back and rest for a 

617
00:31:22,160 --> 00:31:24,120
couple minutes before doing that
set again. 

618
00:31:24,120 --> 00:31:27,000
And I might just do that for 20 
or 30 minutes and that's it. 

619
00:31:27,280 --> 00:31:29,040
You know, it doesn't have to be 
grandiose. 

620
00:31:29,040 --> 00:31:31,800
And like you said, if somebody's
just starting out, just lifting 

621
00:31:31,800 --> 00:31:34,520
something, it doesn't matter how
much you're doing, you're going 

622
00:31:34,520 --> 00:31:37,800
to benefit to some degree from 
just starting to lift something 

623
00:31:37,800 --> 00:31:39,560
versus just walking on the 
treadmill. 

624
00:31:39,960 --> 00:31:41,280
Totally. 
I mean, it's, it's all about 

625
00:31:41,280 --> 00:31:44,240
just the, the compounding effect
of your day-to-day actions. 

626
00:31:44,240 --> 00:31:47,480
Like if you are, you know, 
getting better every single day 

627
00:31:47,480 --> 00:31:50,000
and moving the needle, that 
compounding effect, it may seem 

628
00:31:50,000 --> 00:31:53,080
insurmountable to, you know, 
think of changing your physique 

629
00:31:53,080 --> 00:31:57,160
or losing 20 lbs or adding more 
weight to your bench press in 

630
00:31:57,160 --> 00:31:59,080
the moment. 
But if you just simply work at 

631
00:31:59,080 --> 00:32:02,680
it and chip away in some form of
fashion, move the needle every 

632
00:32:02,680 --> 00:32:06,640
day, then your body can't help 
but to improve. 

633
00:32:06,640 --> 00:32:09,640
And I feel like people just get,
you know, so caught up in this 

634
00:32:09,640 --> 00:32:12,520
short term mentality for these 
quick gains that nothing 

635
00:32:12,520 --> 00:32:14,400
happens. 
Actually, that's not true. 

636
00:32:14,600 --> 00:32:16,400
I mean, there is no such thing 
as maintenance. 

637
00:32:16,400 --> 00:32:18,560
Maintenance is a miss. 
You are either getting better or

638
00:32:18,560 --> 00:32:20,840
you are getting worse. 
So it makes sense to me that you

639
00:32:20,840 --> 00:32:23,880
would stack the chips in your 
favor to improve as opposed to 

640
00:32:23,880 --> 00:32:27,120
digress. 
So yeah, just just, you know, 

641
00:32:27,200 --> 00:32:29,360
making positive momentum on a 
regular basis. 

642
00:32:30,480 --> 00:32:33,080
Love that. 
And with regard to bodybuilders,

643
00:32:33,080 --> 00:32:36,000
while they may not have their 
nutrition optimal when they're 

644
00:32:36,000 --> 00:32:39,520
doing the tons of 10s of tuna, 
one thing about their routine is

645
00:32:39,520 --> 00:32:42,280
something we could all do better
adopting and that's kind of the 

646
00:32:42,280 --> 00:32:45,040
build, the bulking phase and 
then the cutting phase. 

647
00:32:45,040 --> 00:32:47,120
So I know you kind of talk about
that. 

648
00:32:47,120 --> 00:32:49,800
Let's break that down and why 
that actually why it's not a bad

649
00:32:49,800 --> 00:32:53,760
idea for us to put on a little 
bit of, you know, some weight in

650
00:32:53,760 --> 00:32:57,320
and maybe the chunky sweater 
season and then we can kind of 

651
00:32:57,320 --> 00:32:59,720
cut it off later. 
Why is there a benefit to that? 

652
00:33:00,240 --> 00:33:03,840
Yeah, kind of undulating through
those periods is is key. 

653
00:33:03,840 --> 00:33:05,880
I mean, just to kind of use 
myself as an example, just 

654
00:33:05,880 --> 00:33:11,360
throwing some stats, you know, I
am 185 probably as my average 

655
00:33:11,360 --> 00:33:13,440
walking around weights. 
That's that's relatively easy 

656
00:33:13,440 --> 00:33:16,680
for me to maintain. 
And then I'll cut down to 155 or

657
00:33:16,680 --> 00:33:21,600
160 for my competitions and 
I'll, you know, go as heavy as 

658
00:33:21,600 --> 00:33:23,920
202 hundred is not an ideal 
weight for me. 

659
00:33:23,920 --> 00:33:27,880
I don't need to be that much in 
a surplus, but it takes more 

660
00:33:27,880 --> 00:33:31,240
time to build muscle than it 
takes to lose body fat. 

661
00:33:31,240 --> 00:33:35,000
So when I do a competition 
season, you know, I have six 

662
00:33:35,000 --> 00:33:37,800
months of the year where I am 
prioritizing fat loss and 

663
00:33:37,800 --> 00:33:41,200
preserving muscle. 
And I'll drop down my calories, 

664
00:33:41,200 --> 00:33:43,640
I'll track everything very 
meticulously and I'll get to, 

665
00:33:44,000 --> 00:33:47,680
you know, sub 5% body fat. 
But I can't maintain that 

666
00:33:47,680 --> 00:33:50,600
physique, that level of 
adherence and that level of 

667
00:33:50,600 --> 00:33:53,280
conditioning without it taking 
its toll hormonally. 

668
00:33:53,280 --> 00:33:57,600
So I'll spend more time in that 
surplus phase focusing on eating

669
00:33:57,600 --> 00:34:01,560
more food, embracing some 
healthy body fat gain, which 

670
00:34:01,560 --> 00:34:04,520
does work to stabilize hormones,
metabolism. 

671
00:34:04,520 --> 00:34:07,360
And also, you know, your, your 
nervous system, like if you are 

672
00:34:07,360 --> 00:34:10,960
in a deficit or if you're doing 
excessive fasting, that's very 

673
00:34:12,080 --> 00:34:14,159
taxing on your nervous system, 
you're going to spend more time 

674
00:34:14,159 --> 00:34:16,320
in a sympathetic state than a 
parasympathetic state. 

675
00:34:16,320 --> 00:34:19,960
So while you, you know, can 
benefit acutely from that, 

676
00:34:19,960 --> 00:34:25,120
spending more time than not in 
a, you know, surplus is going to

677
00:34:25,600 --> 00:34:28,840
be beneficial from a hormonal 
standpoint for up regulating 

678
00:34:28,840 --> 00:34:31,280
your baseline metabolic rate, 
for building more muscle to 

679
00:34:31,280 --> 00:34:34,440
improve your metabolic rate 
further, and just for ensuring 

680
00:34:34,440 --> 00:34:37,560
that you're, you know, baseline 
calories are at a healthy range.

681
00:34:37,560 --> 00:34:41,080
Like it's no fun eating at a 
deficit for a certain period of 

682
00:34:41,080 --> 00:34:44,000
time because you're just hungry.
So if you can kind of allow 

683
00:34:44,000 --> 00:34:47,080
yourself time to embrace the 
body fat that comes with eating 

684
00:34:47,080 --> 00:34:50,560
at a surplus, but knowing that 
in doing so you're going to 

685
00:34:50,560 --> 00:34:53,560
improve upon your current 
physique the next time you cut 

686
00:34:53,560 --> 00:34:56,120
down, it makes it a much easier 
pill to swallow. 

687
00:34:57,720 --> 00:35:00,920
I love that because in nature we
would do that anyway. 

688
00:35:00,920 --> 00:35:03,520
I mean, animals do that. 
They kind of like bulk up for 

689
00:35:03,520 --> 00:35:07,000
the winter and then they kind of
like lean out as as times get 

690
00:35:07,000 --> 00:35:10,480
lean, you know, so I think if we
would allow ourselves to do 

691
00:35:10,480 --> 00:35:12,440
that, but it's it's so true what
you said. 

692
00:35:12,440 --> 00:35:15,440
I feel like so many people are 
like, I have to be lean and stay

693
00:35:15,440 --> 00:35:17,960
lean all year and that's so hard
on your body. 

694
00:35:17,960 --> 00:35:20,600
Like we really, it's OK to have 
the fluctuations. 

695
00:35:20,880 --> 00:35:23,600
It's OK to put on a little bit 
of fluff for a while and then 

696
00:35:23,600 --> 00:35:26,360
go, you know what, I'm ready to 
dial it in because it actually 

697
00:35:26,840 --> 00:35:30,560
boost leptin, which is that 
satisfying hormone hormone, but 

698
00:35:30,560 --> 00:35:33,320
also one of the regulators of 
all the other hormones. 

699
00:35:33,320 --> 00:35:36,480
So I think it's really important
that people do a better job of 

700
00:35:36,480 --> 00:35:39,320
like, you know, right now it's 
like winter or fall season. 

701
00:35:39,600 --> 00:35:42,840
You can add a little fluff to 
yourself because a, there's a 

702
00:35:42,840 --> 00:35:45,840
lot of like some of the comfort 
foods available. 

703
00:35:45,840 --> 00:35:47,720
You've got kind of chunky 
sweater season. 

704
00:35:47,720 --> 00:35:50,480
Use it to your advantage. 
Go into the gym and lift heavy 

705
00:35:50,960 --> 00:35:54,800
and then when it starts to get 
closer to spring and summer you 

706
00:35:54,800 --> 00:35:57,560
can start to dial it back and 
cut some of that weight off and 

707
00:35:57,560 --> 00:36:01,280
you'll actually enjoy life a 
little more too I feel like. 

708
00:36:01,480 --> 00:36:02,880
Yeah, totally. 
And you don't need to get 

709
00:36:02,880 --> 00:36:06,680
sloppy, but the more muscle you 
have, the better you look with 

710
00:36:06,680 --> 00:36:09,200
the body fat anyways. 
Because if you've had a solid 

711
00:36:09,200 --> 00:36:12,160
foundation of, you know, shape 
and symmetry and proportions 

712
00:36:12,160 --> 00:36:16,240
with ample muscle, the fat sits 
on top of that in still in 

713
00:36:16,240 --> 00:36:19,240
appealing manner. 
Like I've still got visible ABS 

714
00:36:19,240 --> 00:36:23,760
when I'm 200 lbs, So like I'm 
totally comfortable with the 

715
00:36:23,760 --> 00:36:27,560
skin I'm in, so to speak. 
Like you don't have to let go of

716
00:36:27,560 --> 00:36:31,120
your shape, but allowing there 
to be a time where you do 

717
00:36:31,120 --> 00:36:35,080
embrace some necessary body fat 
gain should be totally fine, 

718
00:36:35,080 --> 00:36:38,120
normalized and and healthy. 
That, that is what is optimal. 

719
00:36:38,120 --> 00:36:41,320
But this notion, if you're just 
scrolling on people's, you know,

720
00:36:41,320 --> 00:36:43,280
Instagram highlight reels, 
you've always got to be 

721
00:36:43,280 --> 00:36:45,000
shredded. 
It's just not realistic. 

722
00:36:46,280 --> 00:36:48,400
Yeah, it's a lot of stress. 
It's a lot of pressure. 

723
00:36:48,400 --> 00:36:51,400
That's one thing I don't like 
about social media that really 

724
00:36:51,440 --> 00:36:54,320
shows people, man, I got to be 
lean all year and I can't and 

725
00:36:54,320 --> 00:36:56,320
I'm struggling. 
And sometimes it's more of the 

726
00:36:56,320 --> 00:37:00,000
stressful thoughts around our 
bodies and around our, you know,

727
00:37:00,000 --> 00:37:03,000
whether it's nutrition or 
fitness that we're working on. 

728
00:37:03,000 --> 00:37:05,440
That really is more of the 
problem than the nutrition or 

729
00:37:05,440 --> 00:37:07,720
fitness itself. 
So you really have to dial in 

730
00:37:07,720 --> 00:37:10,040
the stress management too, with 
regard to that. 

731
00:37:10,040 --> 00:37:12,160
Like what do you do for stress 
management? 

732
00:37:13,640 --> 00:37:15,400
I what do I do for stress 
management? 

733
00:37:15,400 --> 00:37:18,200
I mean, I've got a very 
structured routine, like I've 

734
00:37:18,200 --> 00:37:21,760
got non negotiables in my life 
and if I am working towards a 

735
00:37:21,760 --> 00:37:25,400
goal that does great for 
alleviating stress. 

736
00:37:25,400 --> 00:37:28,080
I get stressed when I'm not 
working towards something, you 

737
00:37:28,080 --> 00:37:31,760
know, I'm kind of people 
different things stress 

738
00:37:31,760 --> 00:37:34,120
different people out. 
I get stressed when I don't have

739
00:37:34,120 --> 00:37:35,920
a goal that I'm working on when 
I'm not structured. 

740
00:37:36,480 --> 00:37:40,080
So I always try and have that, 
but I mean, I've got a kid now 

741
00:37:40,080 --> 00:37:42,080
too. 
I've got a 2 1/2 year old and he

742
00:37:42,080 --> 00:37:45,440
doesn't care about my body fat. 
He doesn't care about the money 

743
00:37:45,440 --> 00:37:47,080
in my bank account. 
He doesn't care about the 

744
00:37:47,080 --> 00:37:49,440
business. 
Like he just cares about, you 

745
00:37:49,440 --> 00:37:51,720
know, the little things going 
outside, playing the leaves, you

746
00:37:51,720 --> 00:37:53,880
know. 
So like, he is a massive stress 

747
00:37:53,880 --> 00:37:56,960
reduction in my life because no 
matter what chaos today brings, 

748
00:37:56,960 --> 00:38:00,560
if I go home to him and I'm just
present with him, you know that 

749
00:38:00,560 --> 00:38:03,880
that recenters me. 
Oh, I love that. 

750
00:38:03,880 --> 00:38:06,280
That's beautiful. 
Yes, kids are great personal 

751
00:38:06,280 --> 00:38:08,960
trainers with regard to like 
helping us see that what's 

752
00:38:08,960 --> 00:38:12,440
important in life and showing us
like just move your body but 

753
00:38:12,440 --> 00:38:15,120
have fun doing it and let's go 
play, you know, like they kind 

754
00:38:15,120 --> 00:38:18,920
of remind us of that. 
But yeah, I love what you said 

755
00:38:18,920 --> 00:38:22,280
about routine. 
I think that's a hugely 

756
00:38:22,280 --> 00:38:26,600
underestimated part of a fitness
and health journey is to develop

757
00:38:26,600 --> 00:38:30,160
that morning routine, the 
daytime habits, the evening 

758
00:38:30,160 --> 00:38:32,360
routine, because that will keep 
you. 

759
00:38:32,440 --> 00:38:36,520
I'm the the same way away from 
stress because when you feel in 

760
00:38:36,520 --> 00:38:39,600
control of your environment, 
your stress lowers and it's a 

761
00:38:39,600 --> 00:38:45,040
way of, of combating the the 
anxiety of like, am I doing what

762
00:38:45,040 --> 00:38:48,040
I need to be doing for my body? 
When you develop that routine 

763
00:38:48,040 --> 00:38:51,320
that works for you, whatever 
that is, and stick to it, you're

764
00:38:51,320 --> 00:38:54,640
going to see your stress come 
down overall in general. 

765
00:38:54,880 --> 00:38:57,000
Absolutely. 
And again, kind of going back to

766
00:38:57,000 --> 00:38:59,880
that compounding effect, you 
know, like if you have a 

767
00:38:59,880 --> 00:39:04,800
structured routine, even if 
you're not capitalizing on, you 

768
00:39:04,800 --> 00:39:08,120
know, a component or two of it, 
if you are still putting in the 

769
00:39:08,120 --> 00:39:13,000
work over time, even if it's not
optimal, you're still making 

770
00:39:13,000 --> 00:39:15,680
forward progress. 
You know, like I always tell my 

771
00:39:15,680 --> 00:39:21,320
clients, it's, it's better to be
90%, 100% of the time then 100 

772
00:39:21,320 --> 00:39:24,720
percent, 10% of the time. 
And if you kind of break it 

773
00:39:24,720 --> 00:39:27,840
through in in that way, like 
you're still making progress. 

774
00:39:27,840 --> 00:39:29,920
And if you're making progress, 
then you can be at peace with 

775
00:39:29,920 --> 00:39:32,880
the day-to-day outcome. 
So I think having that is key 

776
00:39:32,880 --> 00:39:37,160
because we as humans, we don't 
rise to the level of our 

777
00:39:37,160 --> 00:39:40,160
ambitions and desires. 
We fall to the level of our 

778
00:39:40,160 --> 00:39:42,120
routines and habits. 
And when you have the right 

779
00:39:42,120 --> 00:39:45,520
routines and habits in place, 
you can still set yourself up 

780
00:39:45,520 --> 00:39:48,200
for success. 
For sure. 

781
00:39:48,200 --> 00:39:50,240
Yeah. 
And part of that routine for 

782
00:39:50,240 --> 00:39:53,960
myself is also, like, getting 
away from devices being out in 

783
00:39:53,960 --> 00:39:56,920
nature, like you said. 
I'm assuming you're kind of that

784
00:39:56,920 --> 00:39:57,920
way, too. 
Do you are? 

785
00:39:57,960 --> 00:40:01,400
Do you see the benefits of like,
less blue light at night and 

786
00:40:01,400 --> 00:40:05,160
being more, you know, into your 
circadian rhythm, such as like 

787
00:40:05,160 --> 00:40:07,880
going to bed at the same time, 
waking with the sun, seeing the 

788
00:40:07,880 --> 00:40:10,120
sunrise, things like that? 
Yeah, absolutely. 

789
00:40:10,120 --> 00:40:13,440
I mean, my, my personal pastime 
is, is being outside hunting. 

790
00:40:13,440 --> 00:40:15,760
I love hunting. 
I love to fill the freezer with 

791
00:40:15,760 --> 00:40:18,280
quality food that I've, you 
know, harvested, cured myself. 

792
00:40:18,280 --> 00:40:21,560
So that's kind of my form of 
escapism, just getting outside, 

793
00:40:21,560 --> 00:40:24,720
getting away from the noise of 
our day-to-day lives and just 

794
00:40:24,720 --> 00:40:27,640
being present in a very pristine
environment. 

795
00:40:27,640 --> 00:40:30,880
So yeah, being outside is is 
absolute therapy. 

796
00:40:32,240 --> 00:40:34,960
Spoken like a true carnivore. 
I'm a bow hunter too, I just 

797
00:40:35,080 --> 00:40:37,640
have only been doing it for 
about four years now so I 

798
00:40:37,640 --> 00:40:40,880
haven't nailed my first one yet.
Oh awesome, yeah, I've got 

799
00:40:40,880 --> 00:40:44,560
massive respect for bow hunters.
Yeah, I just go out, but it 

800
00:40:44,560 --> 00:40:47,640
hasn't happened just yet. 
I did see a yearling and she was

801
00:40:47,640 --> 00:40:50,360
only 20 yards, but I was like, 
she's only a year old. 

802
00:40:50,360 --> 00:40:51,840
I can't let her go. 
What? 

803
00:40:51,840 --> 00:40:53,040
What are you shooting? 
What are you getting? 

804
00:40:53,040 --> 00:40:54,400
Super technical here, but what 
are you shooting? 

805
00:40:56,360 --> 00:41:02,200
So I have a Eva Shocky. 
It's a, it's a Bowtec, the Eva 

806
00:41:02,200 --> 00:41:04,720
Shocky brand. 
My husband's a big bow hunter, 

807
00:41:04,720 --> 00:41:08,400
so he got me into it. 
And I, I really enjoy it because

808
00:41:08,400 --> 00:41:11,880
even just going and sitting in 
the woods and not killing 

809
00:41:11,880 --> 00:41:14,520
anything, I mean, I don't come 
home and fill my freezer, but 

810
00:41:14,520 --> 00:41:17,280
the act of sitting out there and
listening to the squirrels and 

811
00:41:17,480 --> 00:41:20,480
watching the leaf fall and just 
being away from, like you said, 

812
00:41:20,480 --> 00:41:24,800
all the noise is so amazing. 
Like I there's never a bad day 

813
00:41:24,800 --> 00:41:27,000
in the woods. 
Yeah, 100% agree on all fronts 

814
00:41:27,000 --> 00:41:28,000
there. 
That's awesome. 

815
00:41:28,000 --> 00:41:31,160
Yeah, very cool. 
Well, this has been fun. 

816
00:41:31,160 --> 00:41:33,880
Like I hope that people can 
really take away the fact that 

817
00:41:34,320 --> 00:41:37,520
you don't have to follow the 
trends of, you know, you can, 

818
00:41:37,520 --> 00:41:40,280
you can look like a competitor 
without doing the competitor 

819
00:41:40,280 --> 00:41:42,320
diet. 
You can add facts back in and 

820
00:41:42,320 --> 00:41:46,200
still be pro metabolic. 
You can see the benefits outside

821
00:41:46,200 --> 00:41:50,800
of just fitness and nutrition of
of the quality time in sunlight,

822
00:41:50,800 --> 00:41:53,360
in nature and putting your feet 
on the earth. 

823
00:41:54,200 --> 00:41:55,960
Is there anything else they 
should know about you? 

824
00:41:55,960 --> 00:41:58,000
Something you're working on 
right now? 

825
00:41:58,560 --> 00:42:00,320
So I've got always something up 
my sleeve. 

826
00:42:00,320 --> 00:42:02,600
I'm actually hosting a 
bodybuilding competition next 

827
00:42:02,600 --> 00:42:04,640
year. 
So if any of your listeners are 

828
00:42:04,640 --> 00:42:07,280
interested in competing, we'll 
be hosting our own show in 

829
00:42:07,280 --> 00:42:11,160
Northwest Arkansas on the 27th 
of September 2025. 

830
00:42:11,760 --> 00:42:15,960
So that's something the course I
just launched, an online course 

831
00:42:15,960 --> 00:42:18,960
that's incredibly comprehensive 
around everything we've talked 

832
00:42:18,960 --> 00:42:21,600
about, about manipulating macro 
nutrients, finding your unique 

833
00:42:21,600 --> 00:42:23,920
protein threshold, improving 
your composition. 

834
00:42:24,240 --> 00:42:26,240
And that's at 
ketobodybuilding.com. 

835
00:42:27,040 --> 00:42:29,240
I'd love to pick your brain 
about Ray Pete, because I know 

836
00:42:29,240 --> 00:42:32,600
you're a proponent of that. 
So yeah, if you get some time, 

837
00:42:32,600 --> 00:42:35,360
we'd love to just hear you dive 
into that spectrum. 

838
00:42:36,280 --> 00:42:38,920
Of course, I'm always happy to 
talk about Ray Pete, but yeah, 

839
00:42:38,920 --> 00:42:42,360
that bodybuilding sounds really 
fascinating. 

840
00:42:42,360 --> 00:42:45,080
And us being in Northwest 
Arkansas together, we still 

841
00:42:45,080 --> 00:42:47,320
haven't met in person, but 
that's really cool that you're 

842
00:42:47,320 --> 00:42:49,720
offering that right here. 
Yeah, I'm excited about it for 

843
00:42:49,720 --> 00:42:51,240
sure. 
Nice. 

844
00:42:51,640 --> 00:42:52,880
Yeah. 
So fire away. 

845
00:42:52,880 --> 00:42:54,520
I'm happy to answer some 
questions. 

846
00:42:54,800 --> 00:42:56,440
Yeah. 
So as far as Ray Pete is 

847
00:42:56,440 --> 00:42:59,360
concerned, actually just define 
it for me like kind of with keto

848
00:42:59,360 --> 00:43:01,560
and car, what are all these 
different subsets of what that 

849
00:43:01,560 --> 00:43:03,440
means, what the the definition 
is? 

850
00:43:03,440 --> 00:43:05,160
So what? 
What is Ray Pete's in your 

851
00:43:05,160 --> 00:43:09,240
words? 
OK, so Doctor Ray Pete, he was a

852
00:43:09,240 --> 00:43:12,080
doctor, he just passed away a 
couple years ago at the age of 

853
00:43:12,080 --> 00:43:15,040
87. 
And he had he had research 

854
00:43:15,040 --> 00:43:17,640
nutrition longer than most 
people have been alive. 

855
00:43:17,640 --> 00:43:24,520
So he was an advocate for being 
pro metabolic, which is taking 

856
00:43:24,520 --> 00:43:27,840
care of your bioenergetic 
systems, such as making sure 

857
00:43:27,840 --> 00:43:32,600
that you're feeding yourself 
with a higher quality of, of 

858
00:43:32,600 --> 00:43:36,600
more of like this, the glucose 
itself to calm the stress. 

859
00:43:36,600 --> 00:43:41,880
He was big on how stress affects
the body and how the adrenals or

860
00:43:41,880 --> 00:43:45,120
the the things that are produced
from the adrenals like 

861
00:43:45,120 --> 00:43:49,600
adrenaline is calmed down 
through more of a sugar 

862
00:43:49,600 --> 00:43:52,760
approach, like giving the body 
what it naturally runs on is 

863
00:43:52,760 --> 00:43:57,120
more of a glucose sugar. 
Also with the point of he was 

864
00:43:57,120 --> 00:44:01,080
very big into the thyroid and 
how the thyroid needs to calm 

865
00:44:01,080 --> 00:44:02,840
down. 
And there's ways to do that with

866
00:44:02,840 --> 00:44:06,200
protein and carbohydrates, but 
also fat. 

867
00:44:06,200 --> 00:44:08,920
Like he wasn't afraid. 
He was a big advocate of fat 

868
00:44:08,920 --> 00:44:11,640
too. 
So it was more of like a a nice 

869
00:44:11,640 --> 00:44:15,200
blend of all of the macro 
nutrients that kind of gave the 

870
00:44:15,200 --> 00:44:19,400
body all the raw materials to 
turn the adrenals back on, turn 

871
00:44:19,400 --> 00:44:24,440
the thyroid back on after damage
from stress and then also. 

872
00:44:24,560 --> 00:44:29,080
Whole Foods, that sounds like. 
Yeah, but with not a lot of 

873
00:44:29,080 --> 00:44:32,840
emphasis on vegetables or some 
fruits. 

874
00:44:32,840 --> 00:44:36,520
But his way was more like you 
don't want anything that can 

875
00:44:36,520 --> 00:44:40,920
cause like a, a build up in the 
gut of lipopolysaccharides where

876
00:44:40,920 --> 00:44:45,920
you're giving like more 
inflammatory response to the gut

877
00:44:45,920 --> 00:44:49,200
and stuff like that. 
So his typical day was, and this

878
00:44:49,200 --> 00:44:53,080
is where it became more of the 
repeat diet, which I have to 

879
00:44:53,080 --> 00:44:57,320
tell people was never actually 
admit it was the way repeat ate.

880
00:44:57,320 --> 00:45:00,800
And if you ever listen to a 
podcast with doctor repeat, he 

881
00:45:00,800 --> 00:45:04,440
will never tell you how to eat. 
He will never say that do what 

882
00:45:04,440 --> 00:45:06,640
I'm doing because this works. 
He was very humble. 

883
00:45:07,000 --> 00:45:10,200
He was very much just sharing 
with you the research that he 

884
00:45:10,200 --> 00:45:13,000
had found and he would answer 
people's questions with 

885
00:45:13,000 --> 00:45:14,960
research. 
He would never say you should do

886
00:45:14,960 --> 00:45:17,640
this and you should do that. 
He would give the research and 

887
00:45:17,640 --> 00:45:20,240
let the listener decide for 
themselves what they should do. 

888
00:45:20,240 --> 00:45:21,800
So I really respected him for 
that. 

889
00:45:22,440 --> 00:45:25,240
But his way, I mean, he would do
kind of steak and eggs for 

890
00:45:25,240 --> 00:45:28,240
breakfast. 
He was very big on orange juice 

891
00:45:28,240 --> 00:45:32,160
because that quick hit of the 
magnesium and the glucose would 

892
00:45:32,160 --> 00:45:35,880
calm an adrenaline response If 
the if the stress of the 

893
00:45:35,880 --> 00:45:39,320
individual was so high that he 
could turn it off with things 

894
00:45:39,320 --> 00:45:43,120
like an orange juice. 
He was big on milk because milk 

895
00:45:43,120 --> 00:45:46,120
had kind of the same principles 
of calming the body, but also 

896
00:45:46,120 --> 00:45:49,120
providing every single 
macronutrient that you need. 

897
00:45:49,600 --> 00:45:53,600
And then he was big on calcium, 
matching the calcium phosphorus 

898
00:45:53,600 --> 00:45:55,960
ratio and balancing out the 
minerals, which he would 

899
00:45:56,200 --> 00:45:59,840
advocate for like glucose and 
calcium and protein and things 

900
00:45:59,840 --> 00:46:02,280
like that. 
So it was a really interesting 

901
00:46:02,280 --> 00:46:04,520
approach because he'd do like 
steak and eggs, then he'd do 

902
00:46:04,520 --> 00:46:07,600
like, I think he did like 
oysters for lunch and stuff like

903
00:46:07,600 --> 00:46:09,840
that. 
And then more of a meat based 

904
00:46:09,840 --> 00:46:14,720
approach with like some custards
for dinner and dessert, like a 

905
00:46:14,800 --> 00:46:16,920
like an egg based custard with 
sugar. 

906
00:46:16,920 --> 00:46:19,360
So he would add sugar to certain
things. 

907
00:46:19,360 --> 00:46:22,800
He would, he was an advocate for
like Mexican cola because it 

908
00:46:22,800 --> 00:46:25,920
didn't have the high fructose, 
but you could get the, the 

909
00:46:25,920 --> 00:46:29,920
adrenaline calming effects of 
the, the pure sugar in the cola.

910
00:46:29,920 --> 00:46:34,280
So it was really interesting. 
All of those takes that he had 

911
00:46:34,280 --> 00:46:39,440
on it, I will always remind the 
people that come to me from that

912
00:46:39,440 --> 00:46:43,120
circuit of following Ray Pete. 
Like that was what Ray Pete did.

913
00:46:43,320 --> 00:46:45,840
He didn't say that everybody 
should do that. 

914
00:46:46,160 --> 00:46:50,120
What he did research was the 
effects of stress on the body, 

915
00:46:50,480 --> 00:46:54,680
how progesterone both for men 
and women can be beneficial in 

916
00:46:54,680 --> 00:46:58,360
calming that adrenaline rush in 
the body and calming the nervous

917
00:46:58,360 --> 00:47:01,800
system. 
And then also he did a lot of 

918
00:47:01,800 --> 00:47:04,480
extensive research on like 
minerals and how powerful 

919
00:47:04,480 --> 00:47:06,880
minerals and salt and stuff was 
to the body. 

920
00:47:06,880 --> 00:47:09,920
So there were so many good 
things that he advocated. 

921
00:47:09,920 --> 00:47:13,400
But I feel like a lot of the 
community has taken it to this 

922
00:47:13,400 --> 00:47:17,160
big extreme of like, we drink 
all the orange juice and all the

923
00:47:17,160 --> 00:47:21,280
milk and eat all the liver and 
eat all the oysters and then 

924
00:47:21,280 --> 00:47:24,600
also have like egg custards And 
we feel really good. 

925
00:47:24,600 --> 00:47:28,320
But we're not seeing any 
aesthetics or we're still having

926
00:47:28,320 --> 00:47:30,920
adrenaline surges and 
hypoglycemia. 

927
00:47:31,520 --> 00:47:36,280
Like, gosh, I can't imagine why,
you know, Like so it seems 

928
00:47:36,280 --> 00:47:40,160
almost like every, 
unfortunately, almost every 

929
00:47:40,160 --> 00:47:43,800
person that comes from that 
community, I have to undo a 

930
00:47:43,800 --> 00:47:46,400
little bit of the pre 
programming that they kind of 

931
00:47:46,400 --> 00:47:50,920
got from like, and I'll say the 
forums or the community itself. 

932
00:47:50,920 --> 00:47:53,880
Like there's a repeat forum, 
which he was never on. 

933
00:47:54,240 --> 00:47:57,680
It was all the people that would
like put their beliefs in as to 

934
00:47:57,680 --> 00:48:00,200
what everybody should be doing. 
And I think it just got out of 

935
00:48:00,200 --> 00:48:04,040
hand and out of context. 
So I'm trying to slowly, like, 

936
00:48:04,040 --> 00:48:06,440
clean up the community and go, 
you know what? 

937
00:48:06,440 --> 00:48:08,680
We got to listen to the internal
knowing of. 

938
00:48:08,680 --> 00:48:12,160
Like, we're still dealing with 
high amounts of processed sugar 

939
00:48:12,160 --> 00:48:15,200
when you're talking about juice.
We're still dealing with high 

940
00:48:15,200 --> 00:48:17,840
amounts of processed sugar when 
you're talking about Mexican 

941
00:48:17,840 --> 00:48:19,240
cola. 
Yeah, it's better than the 

942
00:48:19,240 --> 00:48:23,440
regular cola, but it's still not
something that is a unprocessed 

943
00:48:23,440 --> 00:48:26,720
food. 
So, you know, common sense has 

944
00:48:26,720 --> 00:48:30,680
died because no one knew that it
died because nobody had any. 

945
00:48:32,440 --> 00:48:35,920
But I'm trying to slowly bring 
that back in because logic, 

946
00:48:35,920 --> 00:48:40,040
common sense or logic, human 
nature is not wrong. 

947
00:48:40,040 --> 00:48:43,280
Like we have a creator that 
created us with, with the 

948
00:48:43,280 --> 00:48:47,080
ability to reason and to look at
things from the standpoint of 

949
00:48:47,080 --> 00:48:50,160
like, just because so and so 
says this is good for me, 

950
00:48:50,160 --> 00:48:52,280
doesn't actually mean that it 
is. 

951
00:48:52,280 --> 00:48:56,720
So that was what he did, and he 
was a very healthy individual 

952
00:48:56,720 --> 00:48:59,440
for what he did for his body, 
but that doesn't mean that it's 

953
00:48:59,440 --> 00:49:02,440
optimal for everybody else. 
Yeah, no, totally. 

954
00:49:02,440 --> 00:49:04,800
I can respect that. 
I think, you know, I'm excited 

955
00:49:04,800 --> 00:49:09,680
to see this, this increase in 
popularity of people that don't 

956
00:49:09,680 --> 00:49:13,960
have a diagnosis of being 
diabetic are using CGMS to just 

957
00:49:13,960 --> 00:49:17,600
see what different foods do to 
their blood sugar because it 

958
00:49:17,600 --> 00:49:21,280
just makes it very data 
oriented, data centric. 

959
00:49:21,280 --> 00:49:22,560
And people can just be 
objective. 

960
00:49:22,560 --> 00:49:27,280
Like people that are 
metabolically dysfunctional and 

961
00:49:27,520 --> 00:49:30,720
are insulin resistant, they 
probably don't need to be 

962
00:49:30,720 --> 00:49:34,280
slamming a gallon of orange 
juice in the morning, but they 

963
00:49:34,280 --> 00:49:37,720
could know exactly how their 
body responds to that if they 

964
00:49:37,720 --> 00:49:40,280
were, you know, monitoring what 
their blood sugar levels are 

965
00:49:40,280 --> 00:49:43,080
doing 'cause like, you know, I'm
not anti sugar. 

966
00:49:43,120 --> 00:49:45,760
I don't really eat hardly. 
I mean, I don't ever eat any 

967
00:49:45,760 --> 00:49:48,560
sugar. 
And from a ketogenic standpoint,

968
00:49:48,560 --> 00:49:51,800
your body can create the 
necessary glucose for the brain 

969
00:49:51,800 --> 00:49:54,840
via gluconeogenesis. 
So from an exogenous sugar 

970
00:49:54,840 --> 00:49:56,920
intake standpoint, like I don't 
really ever consume it. 

971
00:49:57,800 --> 00:49:59,200
But again, I don't ever want to 
be dogmatic. 

972
00:49:59,200 --> 00:50:02,440
So people that do want to 
include more sugar, if they're 

973
00:50:02,440 --> 00:50:05,920
able to simply look and say, OK,
how is this sugar responding in 

974
00:50:05,920 --> 00:50:07,560
my body? 
Am I metabolically healthy 

975
00:50:07,560 --> 00:50:10,640
enough to consume this without 
any adverse effects? 

976
00:50:10,640 --> 00:50:13,760
I think that is key. 
And so many people just never 

977
00:50:13,760 --> 00:50:15,680
look at the data. 
They never are objective, but 

978
00:50:15,680 --> 00:50:17,760
they just. 
They just like justifying their 

979
00:50:17,760 --> 00:50:22,720
sweet tooth. 100% yeah. 
And I'm, I'm not anti sugar 

980
00:50:22,720 --> 00:50:25,520
either, but I think there's a 
time and a place for it 

981
00:50:25,520 --> 00:50:28,160
depending on the individual. 
Like you said, if you're dealing

982
00:50:28,160 --> 00:50:30,640
with somebody who's diabetic or 
that might be a different story.

983
00:50:30,640 --> 00:50:35,360
But it goes, it reminds me of 
like I remember the the dogma of

984
00:50:35,360 --> 00:50:38,200
like, oh, drink chocolate milk 
after your workout. 

985
00:50:38,200 --> 00:50:40,160
You know, like that was a big 
thing. 

986
00:50:40,680 --> 00:50:44,160
And if you know, it's not wrong 
or bad, OK, if you're going to 

987
00:50:44,160 --> 00:50:46,680
drink chocolate milk, that's 
probably the best time to drink 

988
00:50:46,680 --> 00:50:49,080
chocolate after a nice big 
workout. 

989
00:50:49,720 --> 00:50:52,920
However, it doesn't it doesn't 
mean that that's right for 

990
00:50:52,920 --> 00:50:56,760
everybody because there are 
better ways to get carbohydrates

991
00:50:56,760 --> 00:51:01,240
and some fat in after a workout.
If we're talking from a 

992
00:51:01,240 --> 00:51:05,160
standpoint of optimizing your 
health, you know, so I, I feel 

993
00:51:05,160 --> 00:51:10,680
like we got to let go of the, 
the dogma of, well, this doctor 

994
00:51:10,680 --> 00:51:13,880
says to do that or is this 
protocol says to do that. 

995
00:51:13,880 --> 00:51:16,440
And I'm very big on 
bioindividuality. 

996
00:51:16,440 --> 00:51:18,760
Like eat foods that love you 
back. 

997
00:51:18,760 --> 00:51:22,200
And by that I mean eat the foods
that aren't, you're not in an 

998
00:51:22,200 --> 00:51:25,120
abusive relationship. 
If you eat something and you 

999
00:51:25,120 --> 00:51:30,280
feel sleepy after or your heart 
rate race is after or conversely

1000
00:51:30,280 --> 00:51:34,400
you have gut issues and or you 
get constipated, then obviously 

1001
00:51:34,400 --> 00:51:35,880
that's not a food that loves you
back. 

1002
00:51:35,880 --> 00:51:39,400
So common sense and reasoning is
a lot of what I go back to is 

1003
00:51:39,400 --> 00:51:44,480
like I eat more of a fat adapted
way because I don't have joint 

1004
00:51:44,480 --> 00:51:47,080
pain. 
I sleep amazing, I can work out 

1005
00:51:47,080 --> 00:51:49,600
with no problems. 
I don't get done and feel like I

1006
00:51:49,600 --> 00:51:51,920
have to take a nap. 
So I know that works for me, but

1007
00:51:51,920 --> 00:51:54,800
there may be people out there 
that need carbohydrates in order

1008
00:51:54,800 --> 00:51:59,080
to feel that very same way. 
So instead of, you know, judging

1009
00:51:59,080 --> 00:52:02,440
one way or another, I wish that 
the majority of the population 

1010
00:52:02,440 --> 00:52:05,280
would look at it from what what 
foods love me back. 

1011
00:52:05,280 --> 00:52:08,160
I, I'm not going to be in a 
relationship with someone who's 

1012
00:52:08,160 --> 00:52:11,480
going to beat me up. 
So I also don't want to do that 

1013
00:52:11,480 --> 00:52:13,400
with food. 
I want to be in a relationship 

1014
00:52:13,400 --> 00:52:15,880
where the food is giving me what
I need as well. 

1015
00:52:16,080 --> 00:52:18,360
Yeah, I totally agree. 
I feel like we need to just 

1016
00:52:18,360 --> 00:52:22,680
embrace, you know, really just 
getting more in tune with how 

1017
00:52:23,080 --> 00:52:25,800
our body feels and functions. 
Like so many people are just 

1018
00:52:25,800 --> 00:52:28,920
incredibly disconnected from 
what is even normal because they

1019
00:52:28,920 --> 00:52:31,440
don't know what healthy normal 
feels like. 

1020
00:52:31,840 --> 00:52:35,080
You know, it's, it's commonplace
for people to have all kinds of 

1021
00:52:35,080 --> 00:52:37,760
over the counter drugs and 
medications and antacids, you 

1022
00:52:37,760 --> 00:52:40,400
know, just throughout the day, 
every single day. 

1023
00:52:40,400 --> 00:52:43,680
And that's just not normal. 
Like you should be able to eat 

1024
00:52:43,680 --> 00:52:46,920
foods that fuel you up, make you
feel good, allow you to sleep, 

1025
00:52:47,200 --> 00:52:51,080
not be a slave to stimulants, 
energy drinks all day long to 

1026
00:52:51,080 --> 00:52:53,680
function. 
And if we just allow ourselves 

1027
00:52:53,680 --> 00:52:56,520
to pay attention to what our 
body is telling us, we can We 

1028
00:52:56,520 --> 00:52:59,120
can know pretty clearly what it 
is that's working for us and 

1029
00:52:59,120 --> 00:53:02,200
what isn't. 
Yeah, and paying attention is 

1030
00:53:02,200 --> 00:53:04,160
key. 
I just had somebody reach out to

1031
00:53:04,160 --> 00:53:06,320
me for coaching. 
That was like, well, I've been 

1032
00:53:06,360 --> 00:53:10,880
eating more of the repeat way 
for a while now and I'm still 

1033
00:53:10,880 --> 00:53:14,880
tired and I'm still sluggish and
I still, my sleep is suffering. 

1034
00:53:14,880 --> 00:53:18,080
And I'm like, why do we? 
Why are we doing things just 

1035
00:53:18,080 --> 00:53:20,880
because somebody tells us too, 
that really our body's going. 

1036
00:53:20,880 --> 00:53:24,440
This is not working for me. 
Like it's, it's that definition 

1037
00:53:24,440 --> 00:53:27,320
of insanity, doing the same 
thing and expecting different 

1038
00:53:27,320 --> 00:53:29,920
results. 
So one question people can ask 

1039
00:53:29,920 --> 00:53:33,440
themselves is what was I doing 
at one point in my life that 

1040
00:53:33,440 --> 00:53:36,440
really did work for me? 
Was there a time that I felt my 

1041
00:53:36,440 --> 00:53:39,320
most optimal? 
And what was I doing during that

1042
00:53:39,320 --> 00:53:41,560
time? 
And if it was reasonable, you 

1043
00:53:41,560 --> 00:53:44,440
know, I don't want to go back to
what I was doing in my early 20s

1044
00:53:44,440 --> 00:53:47,800
because it wasn't reasonable 
eating the tons of tins of tuna.

1045
00:53:48,320 --> 00:53:52,480
But if it was reasonable, then 
ask yourself, do I is there 

1046
00:53:52,480 --> 00:53:55,760
something that I'm that I'm 
missing right now just because 

1047
00:53:55,760 --> 00:53:58,400
I'm paying attention to all the 
noise and the dog when the 

1048
00:53:58,400 --> 00:54:01,000
TikTok video is about nutrition 
that are out there? 

1049
00:54:01,360 --> 00:54:03,600
Yeah, totally. 
And there's like a, like I said,

1050
00:54:03,600 --> 00:54:05,320
a million different ways of 
skin, a can, there's so many 

1051
00:54:05,320 --> 00:54:08,560
different macro profiles that 
one could, you know, perform 

1052
00:54:08,560 --> 00:54:10,680
well at. 
But I think, you know, the, the 

1053
00:54:10,680 --> 00:54:14,960
vast majority, like all of us 
would benefit from just more 

1054
00:54:14,960 --> 00:54:19,080
real food, kind of bypassing all
the, you know, heavily processed

1055
00:54:19,080 --> 00:54:23,080
hedonic foods, like all the fast
foods, all the, you know, overly

1056
00:54:23,160 --> 00:54:25,680
added sugar foods and, and soft 
drinks. 

1057
00:54:25,680 --> 00:54:29,680
I mean, 80% of people like in 
the classic 8020 analysis 

1058
00:54:29,680 --> 00:54:33,440
standpoint, like if people just 
removed the, the junk from their

1059
00:54:33,440 --> 00:54:36,360
diet and lifestyle, like they 
would start to see and feel 

1060
00:54:36,440 --> 00:54:38,760
exponentially better. 
And then from there they can 

1061
00:54:38,760 --> 00:54:40,240
finesse and get that last little
bit. 

1062
00:54:40,240 --> 00:54:42,480
Now then. 
Absolutely. 

1063
00:54:42,480 --> 00:54:45,960
And one other thing that Ray 
Pete was really a big advocate 

1064
00:54:45,960 --> 00:54:48,080
for was sunlight and being in 
nature. 

1065
00:54:48,080 --> 00:54:52,520
And he would, I would ask him, 
what kind of exercise do you do?

1066
00:54:52,520 --> 00:54:55,560
I mean, here's a man in his 80s 
and he said, if I was going to 

1067
00:54:55,560 --> 00:54:58,840
do what I could do, it'd be to 
chop wood. 

1068
00:54:59,280 --> 00:55:02,320
Like to go out and channel. 
I'm like, anybody knows that 

1069
00:55:02,320 --> 00:55:05,120
chopping wood is probably one of
the best workouts you could ever

1070
00:55:05,120 --> 00:55:06,840
get. 
Like anything outside in the 

1071
00:55:06,840 --> 00:55:10,720
sunshine where you are moving 
your body in such an intense 

1072
00:55:10,720 --> 00:55:12,680
way. 
Like no wonder that was his 

1073
00:55:12,680 --> 00:55:14,960
preferred performance making out
so. 

1074
00:55:15,160 --> 00:55:17,400
Yeah, that's a good one. 
I do love chopping wood for 

1075
00:55:17,400 --> 00:55:19,040
sure. 
Yeah. 

1076
00:55:19,320 --> 00:55:22,120
And there's something about 
sunlight that I mean, I always 

1077
00:55:22,120 --> 00:55:24,480
tell people think about, like 
when you go to a beach, you're 

1078
00:55:24,480 --> 00:55:26,680
on vacation, you're eating all 
kinds of stuff you don't 

1079
00:55:26,680 --> 00:55:29,720
normally eat, but yet you 
somehow you come back leaner and

1080
00:55:29,720 --> 00:55:30,840
you've been at the beach all 
day. 

1081
00:55:30,840 --> 00:55:34,320
There is the power in sunlight, 
like sunlight releases lipids 

1082
00:55:34,320 --> 00:55:38,040
from your fat cells. 
And so regardless of the way 

1083
00:55:38,040 --> 00:55:41,040
that you choose to eat, you can 
see a big difference the more 

1084
00:55:41,040 --> 00:55:43,080
you spend time in sun. 
I mean, you're getting that 

1085
00:55:43,080 --> 00:55:46,600
vitamin D, you're using up that 
cholesterol in the blood to make

1086
00:55:46,960 --> 00:55:51,240
hormones and to make vitamin D. 
And all of that in conjunction 

1087
00:55:51,240 --> 00:55:53,840
with like the lipids that are 
being released from those fat 

1088
00:55:53,840 --> 00:55:57,200
cells, you can feel quite a bit 
leaner just spending time in the

1089
00:55:57,200 --> 00:55:58,280
sun. 
Yeah. 

1090
00:55:58,280 --> 00:56:02,040
I mean, if you look at, you 
know, our evolutionary history 

1091
00:56:02,040 --> 00:56:05,640
as a species, what we are doing 
in today's day and age is so far

1092
00:56:05,640 --> 00:56:09,920
removed from, you know, what we 
have grown to, you know, be 

1093
00:56:09,920 --> 00:56:12,400
accustomed to. 
Like, we are eating all fake 

1094
00:56:12,400 --> 00:56:14,040
foods. 
We're never going outside. 

1095
00:56:14,040 --> 00:56:15,920
We're sitting at a desk. 
We're not moving. 

1096
00:56:15,920 --> 00:56:18,120
Like, you've got all these 
things working against us. 

1097
00:56:18,120 --> 00:56:21,640
So like, if people can just 
start, you know, moving things 

1098
00:56:21,640 --> 00:56:26,000
towards what we have always been
doing, and that will certainly 

1099
00:56:26,000 --> 00:56:29,320
be putting them in a much better
position to have sustained 

1100
00:56:29,320 --> 00:56:32,560
success and progress and, and 
make it, you know, make it 

1101
00:56:32,560 --> 00:56:33,200
worthwhile. 
Like it. 

1102
00:56:33,200 --> 00:56:35,680
We're supposed to move. 
We're supposed to have quality 

1103
00:56:35,680 --> 00:56:37,560
sleep. 
We're supposed to eat real food.

1104
00:56:38,240 --> 00:56:40,720
And you look at what an average 
day in the life of, you know, a 

1105
00:56:40,920 --> 00:56:44,840
typical American is now it's 
like Netflix and, and, you know,

1106
00:56:44,840 --> 00:56:49,240
TV dinners and it's just so far 
removed from our reality. 

1107
00:56:49,240 --> 00:56:52,000
So yeah, we we got to get the 
the trend moving in the right 

1108
00:56:52,000 --> 00:56:55,160
direction because our obesity 
epidemic and just metabolic 

1109
00:56:55,160 --> 00:56:58,000
dysfunction is, is on a pretty 
steady climb right now. 

1110
00:56:59,040 --> 00:57:00,920
Yeah, metabolic dysfunction for 
sure. 

1111
00:57:00,920 --> 00:57:04,480
And that goes back to like the 
whole logic and like, common 

1112
00:57:04,480 --> 00:57:07,800
sense and human nature. 
Like you said, we are so far 

1113
00:57:07,800 --> 00:57:10,320
removed. 
We've become this indoor nation 

1114
00:57:10,320 --> 00:57:11,920
where we never were supposed to 
be. 

1115
00:57:11,920 --> 00:57:14,080
We were supposed to be out of 
doors. 

1116
00:57:14,080 --> 00:57:17,040
And your body responds to that. 
It responds to sunlight. 

1117
00:57:17,040 --> 00:57:21,840
It responds to, I don't know if 
you see these clients as well, 

1118
00:57:21,840 --> 00:57:24,840
but they've done so much 
research and they continue to do

1119
00:57:24,840 --> 00:57:27,720
so much research online that 
they're spending all of their 

1120
00:57:27,720 --> 00:57:30,440
time online and they're 
wondering why they're not 

1121
00:57:30,440 --> 00:57:33,880
getting better. 
A, it's the stress of like, OK, 

1122
00:57:33,880 --> 00:57:37,120
am I dealing with this, you 
know, autoimmune issue or now 

1123
00:57:37,120 --> 00:57:39,720
I'm Googling my symptoms and I 
have cancer apparently. 

1124
00:57:39,720 --> 00:57:42,840
You know, like it's like it goes
to this almost obsessive 

1125
00:57:43,520 --> 00:57:46,960
compulsive mentality of like 
trying to figure out their 

1126
00:57:46,960 --> 00:57:50,680
health when they could simply 
just stop, go outside, spend 

1127
00:57:50,680 --> 00:57:55,720
time calming down because stress
is a huge part of keeping weight

1128
00:57:55,720 --> 00:57:58,840
on your body. 
Stress is a huge part of eating 

1129
00:57:58,840 --> 00:58:01,680
improper foods because you're 
almost using them as coping 

1130
00:58:01,680 --> 00:58:05,400
mechanisms for the stress or 
even like alcohol and things 

1131
00:58:05,400 --> 00:58:07,240
like that. 
So it's like if people would 

1132
00:58:07,240 --> 00:58:10,400
just stop, get off the computer,
stop Googling your symptoms, 

1133
00:58:10,920 --> 00:58:14,440
spend time outside, eat foods 
that love you back, and then, 

1134
00:58:14,440 --> 00:58:17,600
like you said, move your body in
a way that resonates with you. 

1135
00:58:17,600 --> 00:58:19,920
You're not going to fail. 
You're actually going to see 

1136
00:58:19,920 --> 00:58:21,880
things over time get better and 
better. 

1137
00:58:22,200 --> 00:58:25,360
Yeah, wake, wake up, watch the 
sunrise, eat a steak and do some

1138
00:58:25,360 --> 00:58:26,400
deadlifts and you're. 
Good to go. 

1139
00:58:27,400 --> 00:58:29,440
That is a perfect way to end 
this podcast. 

1140
00:58:31,320 --> 00:58:33,520
Well, Jodel, where do people go 
to find out more about you? 

1141
00:58:33,520 --> 00:58:35,720
Because I know you're a a 
massive advocate for the stand 

1142
00:58:35,720 --> 00:58:37,160
up paddle board and we didn't 
even touch on that. 

1143
00:58:37,160 --> 00:58:39,400
Let's do that in Round 2. 
But yeah, what? 

1144
00:58:39,400 --> 00:58:41,440
What can you, my listeners, go 
to find you? 

1145
00:58:42,800 --> 00:58:45,800
Yeah, I'd love to take your wife
and you paddling and even your 

1146
00:58:45,920 --> 00:58:49,080
your son because you can stick 
him on the paddle board and they

1147
00:58:49,080 --> 00:58:50,800
love it. 
They just sit there and just 

1148
00:58:50,800 --> 00:58:52,760
grin. 
And or if if it's like my 

1149
00:58:52,760 --> 00:58:55,160
daughter, she would just sing 
the whole time I had her on my 

1150
00:58:55,160 --> 00:58:56,640
paddle board. 
She'd just sit there in front of

1151
00:58:56,640 --> 00:58:59,600
me and sing. 
But yeah, so it's a get fit with

1152
00:58:59,600 --> 00:59:03,400
jodelle.com and I do actually do
paddle board lessons in 

1153
00:59:03,400 --> 00:59:06,280
Northwest Arkansas. 
So if any of your, I'm assuming 

1154
00:59:06,280 --> 00:59:08,000
you have quite a bit of 
listeners in the Northwest 

1155
00:59:08,000 --> 00:59:09,440
Arkansas since that's where 
we're located. 

1156
00:59:09,440 --> 00:59:12,240
So yeah, in the summer, if they 
want to come out, I have all the

1157
00:59:12,240 --> 00:59:13,480
boards, I have all the 
equipment. 

1158
00:59:13,480 --> 00:59:17,280
I take you out for a good time. 
But also, yeah, I do coaching as

1159
00:59:17,280 --> 00:59:20,280
well. 
And then it's, yeah, it's just I

1160
00:59:20,280 --> 00:59:23,120
don't really have social media 
other than podcasts because it 

1161
00:59:23,120 --> 00:59:26,160
stresses me out and I don't do 
anything that stresses me out. 

1162
00:59:26,160 --> 00:59:29,480
So they can just usually find me
on my website site or on YouTube

1163
00:59:29,480 --> 00:59:31,240
on my podcast, so. 
I love it. 

1164
00:59:31,600 --> 00:59:33,280
When's the the paddle board 
season start? 

1165
00:59:33,280 --> 00:59:34,760
Like what time of year does that
pick back up? 

1166
00:59:35,560 --> 00:59:38,520
Yeah, mine never stops. 
I'll go out even when it's cold.

1167
00:59:38,520 --> 00:59:41,640
I just put a wet suit on and go.
But most people that aren't 

1168
00:59:41,640 --> 00:59:44,320
crazy, they'll start back up 
like in May. 

1169
00:59:44,320 --> 00:59:48,120
So generally in late April, 
early May, I start taking people

1170
00:59:48,120 --> 00:59:49,400
out again. 
Awesome. 

1171
00:59:49,400 --> 00:59:50,920
We'll we'll, we'll, we'll sign 
up for sure. 

1172
00:59:50,920 --> 00:59:53,120
I'd love to bring Crystal and 
rides out there. 

1173
00:59:53,240 --> 00:59:55,600
Let them experience that and 
we'll do some stand up paddle 

1174
00:59:55,600 --> 00:59:58,800
boarding for sure. 
Of course, that sounds great. 

1175
00:59:59,200 --> 01:00:00,800
Awesome, Jodelle. 
Well, always a pleasure. 

1176
01:00:00,800 --> 01:00:02,640
I appreciate it. 
If there's everything I can do 

1177
01:00:02,640 --> 01:00:04,040
for you, by all means, just let 
me know. 

1178
01:00:04,920 --> 01:00:07,600
Same here, this has been great. 
We'll do it again because I'm 

1179
01:00:07,600 --> 01:00:10,680
sure we could just talk for 
hours. 100% we'll plan for it. 

1180
01:00:11,400 --> 01:00:13,120
OK, sounds good. 
Take care. 

1181
01:00:13,880 --> 01:00:15,200
All right, Bye for now.