Sal Di Stefano

And I'd say to them, do you think you're going to work out five days a week, every week, week in and week out for the rest of your life? Because you're currently doing zero. Then you'll see them go, hmm. Let's take that back a little bit. How about once a week? Do you think you can maintain that for the rest of your life realistically? They'll say, yeah, I think so.

And I'd say to them, do you think you're going to work out five days a week, every week, week in and week out for the rest of your life? Because you're currently doing zero. Then you'll see them go, hmm. Let's take that back a little bit. How about once a week? Do you think you can maintain that for the rest of your life realistically? They'll say, yeah, I think so.

And I'd say to them, do you think you're going to work out five days a week, every week, week in and week out for the rest of your life? Because you're currently doing zero. Then you'll see them go, hmm. Let's take that back a little bit. How about once a week? Do you think you can maintain that for the rest of your life realistically? They'll say, yeah, I think so.

Stay with that when it becomes a consistent behavior, then you build upon that. That's the strategy for long-term success. Now, in terms of cutting calories and doing this dramatic cut in calories, most people's goal is to lose weight. And in order to lose weight, you do have to take in less calories than you burn. That's just a fact.

Stay with that when it becomes a consistent behavior, then you build upon that. That's the strategy for long-term success. Now, in terms of cutting calories and doing this dramatic cut in calories, most people's goal is to lose weight. And in order to lose weight, you do have to take in less calories than you burn. That's just a fact.

Stay with that when it becomes a consistent behavior, then you build upon that. That's the strategy for long-term success. Now, in terms of cutting calories and doing this dramatic cut in calories, most people's goal is to lose weight. And in order to lose weight, you do have to take in less calories than you burn. That's just a fact.

But the burn side of that equation is what people misunderstand quite a bit. You can positively affect your metabolism to burn more calories for you. And a better strategy is to build that up before you try to cut down the intake. So what does that look like? Build some muscle, eat a high protein diet. Those are two things that make a huge impact on that. So strength train.

But the burn side of that equation is what people misunderstand quite a bit. You can positively affect your metabolism to burn more calories for you. And a better strategy is to build that up before you try to cut down the intake. So what does that look like? Build some muscle, eat a high protein diet. Those are two things that make a huge impact on that. So strength train.

But the burn side of that equation is what people misunderstand quite a bit. You can positively affect your metabolism to burn more calories for you. And a better strategy is to build that up before you try to cut down the intake. So what does that look like? Build some muscle, eat a high protein diet. Those are two things that make a huge impact on that. So strength train.

and hit your target body weight and protein. When I say high protein, that's what the data shows to be the upper limit of the benefits you'll derive from a high protein diet. It's right around there. So what's my target body weight? I don't know, 150 pounds, let's say. Okay, I'm going to hit 150 grams of protein every single day.

and hit your target body weight and protein. When I say high protein, that's what the data shows to be the upper limit of the benefits you'll derive from a high protein diet. It's right around there. So what's my target body weight? I don't know, 150 pounds, let's say. Okay, I'm going to hit 150 grams of protein every single day.

and hit your target body weight and protein. When I say high protein, that's what the data shows to be the upper limit of the benefits you'll derive from a high protein diet. It's right around there. So what's my target body weight? I don't know, 150 pounds, let's say. Okay, I'm going to hit 150 grams of protein every single day.

I'm going to divide that up over my three meals or whatever, or three meals and a shake, let's say. and I'm going to start strength training. Let's start there. What I'll do is I'll start to build my metabolic rate. I'll start to build my metabolism. Now, what that does is that sets me up for a much more sustainable approach when I do finally cut my calories.

I'm going to divide that up over my three meals or whatever, or three meals and a shake, let's say. and I'm going to start strength training. Let's start there. What I'll do is I'll start to build my metabolic rate. I'll start to build my metabolism. Now, what that does is that sets me up for a much more sustainable approach when I do finally cut my calories.

I'm going to divide that up over my three meals or whatever, or three meals and a shake, let's say. and I'm going to start strength training. Let's start there. What I'll do is I'll start to build my metabolic rate. I'll start to build my metabolism. Now, what that does is that sets me up for a much more sustainable approach when I do finally cut my calories.

So where am I going with this? Walking post-meal, so after you eat a meal, if you walk for 10 minutes, it has profound effects on insulin sensitivity. To put it differently, if you walked for 10 minutes after breakfast, lunch, and dinner, which would be a combined total of 30 minutes a day,

So where am I going with this? Walking post-meal, so after you eat a meal, if you walk for 10 minutes, it has profound effects on insulin sensitivity. To put it differently, if you walked for 10 minutes after breakfast, lunch, and dinner, which would be a combined total of 30 minutes a day,

So where am I going with this? Walking post-meal, so after you eat a meal, if you walk for 10 minutes, it has profound effects on insulin sensitivity. To put it differently, if you walked for 10 minutes after breakfast, lunch, and dinner, which would be a combined total of 30 minutes a day,

Did you give you a different outlook at this or a different way to say this? What sounds more sustainable? A metabolism that's running on 1,800 calories where I need to eat 1,300 calories to lose weight or a metabolism that's running on 2,800 calories, right? 2,000 calories or 2,500 calories to accomplish that. Obviously the one where my metabolic rate is higher.

Did you give you a different outlook at this or a different way to say this? What sounds more sustainable? A metabolism that's running on 1,800 calories where I need to eat 1,300 calories to lose weight or a metabolism that's running on 2,800 calories, right? 2,000 calories or 2,500 calories to accomplish that. Obviously the one where my metabolic rate is higher.

Did you give you a different outlook at this or a different way to say this? What sounds more sustainable? A metabolism that's running on 1,800 calories where I need to eat 1,300 calories to lose weight or a metabolism that's running on 2,800 calories, right? 2,000 calories or 2,500 calories to accomplish that. Obviously the one where my metabolic rate is higher.

So rather than trying to cut calories right out the gates, build your metabolism first, then start the cut. And by the way, once you start cutting calories, your metabolism does try to adapt in the opposite direction, but that's why we build the muscle. That's why we strength train. That offsets that that negative metabolic adaptation or that slowdown of metabolism.

So rather than trying to cut calories right out the gates, build your metabolism first, then start the cut. And by the way, once you start cutting calories, your metabolism does try to adapt in the opposite direction, but that's why we build the muscle. That's why we strength train. That offsets that that negative metabolic adaptation or that slowdown of metabolism.

So rather than trying to cut calories right out the gates, build your metabolism first, then start the cut. And by the way, once you start cutting calories, your metabolism does try to adapt in the opposite direction, but that's why we build the muscle. That's why we strength train. That offsets that that negative metabolic adaptation or that slowdown of metabolism.

So build muscle, build strength, eat a high protein diet. Once that gets up to a certain point and you feel strong, you're seeing progress in the gym, give yourself a few months of this, of doing this, set yourself up really well. It's like building the foundation of the house before you build the house itself.

So build muscle, build strength, eat a high protein diet. Once that gets up to a certain point and you feel strong, you're seeing progress in the gym, give yourself a few months of this, of doing this, set yourself up really well. It's like building the foundation of the house before you build the house itself.

So build muscle, build strength, eat a high protein diet. Once that gets up to a certain point and you feel strong, you're seeing progress in the gym, give yourself a few months of this, of doing this, set yourself up really well. It's like building the foundation of the house before you build the house itself.

Radical changes in diet where you're eliminating entire categories of like a macronutrient, like I'm not gonna eat carbohydrates anymore. or extreme elimination diet, carnivore diet, or I'm going to go from omnivore to vegan. These just, again, the data shows have the lowest success rate because they just change everything so radically. I believe this is a good approach.

Radical changes in diet where you're eliminating entire categories of like a macronutrient, like I'm not gonna eat carbohydrates anymore. or extreme elimination diet, carnivore diet, or I'm going to go from omnivore to vegan. These just, again, the data shows have the lowest success rate because they just change everything so radically. I believe this is a good approach.

Radical changes in diet where you're eliminating entire categories of like a macronutrient, like I'm not gonna eat carbohydrates anymore. or extreme elimination diet, carnivore diet, or I'm going to go from omnivore to vegan. These just, again, the data shows have the lowest success rate because they just change everything so radically. I believe this is a good approach.

What I'm about to say is a good approach for a couple of reasons. One, it has lots of downstream effects, but two, psychologically and behaviorally speaking, it works really well with natural human behavior. Okay.

What I'm about to say is a good approach for a couple of reasons. One, it has lots of downstream effects, but two, psychologically and behaviorally speaking, it works really well with natural human behavior. Okay.

What I'm about to say is a good approach for a couple of reasons. One, it has lots of downstream effects, but two, psychologically and behaviorally speaking, it works really well with natural human behavior. Okay.

So if I were to tell you, you came to me and you want to lose 40 pounds and I told you to stop eating all this stuff over here, that's going to be harder than if I said to you, don't worry about what not to eat. Instead, I want you to eat this over here. So add this to your diet. Psychologically speaking, one of them seems more appealing and I don't feel so restricted.

So if I were to tell you, you came to me and you want to lose 40 pounds and I told you to stop eating all this stuff over here, that's going to be harder than if I said to you, don't worry about what not to eat. Instead, I want you to eat this over here. So add this to your diet. Psychologically speaking, one of them seems more appealing and I don't feel so restricted.

So if I were to tell you, you came to me and you want to lose 40 pounds and I told you to stop eating all this stuff over here, that's going to be harder than if I said to you, don't worry about what not to eat. Instead, I want you to eat this over here. So add this to your diet. Psychologically speaking, one of them seems more appealing and I don't feel so restricted.

Now there is a way to do that. That'll accomplish both. One of those is to hit your target body weight and protein. It's got a very powerful satiety producing effect. Eat that first and you will naturally reduce your caloric intake, especially if you also include fiber in that. So a high protein, high fiber diet results in lower caloric intake. Okay.

Now there is a way to do that. That'll accomplish both. One of those is to hit your target body weight and protein. It's got a very powerful satiety producing effect. Eat that first and you will naturally reduce your caloric intake, especially if you also include fiber in that. So a high protein, high fiber diet results in lower caloric intake. Okay.

Now there is a way to do that. That'll accomplish both. One of those is to hit your target body weight and protein. It's got a very powerful satiety producing effect. Eat that first and you will naturally reduce your caloric intake, especially if you also include fiber in that. So a high protein, high fiber diet results in lower caloric intake. Okay.

And then if you want to add a third step to that, Really try to stay away from ultra processed foods, which are designed and engineered to make you overeat. If you just did those three things right there, you would naturally be on a fat loss diet without making massive big changes and everything.

And then if you want to add a third step to that, Really try to stay away from ultra processed foods, which are designed and engineered to make you overeat. If you just did those three things right there, you would naturally be on a fat loss diet without making massive big changes and everything.

And then if you want to add a third step to that, Really try to stay away from ultra processed foods, which are designed and engineered to make you overeat. If you just did those three things right there, you would naturally be on a fat loss diet without making massive big changes and everything.

You're literally eating protein, trying to chase that, making sure you get a good amount of fiber in your diet as well. And you're just staying away from foods that come in boxes and wrappers. But eat as much as you want. And you don't feel so restricted. And what that does is your systems of satiety become more accurate.

You're literally eating protein, trying to chase that, making sure you get a good amount of fiber in your diet as well. And you're just staying away from foods that come in boxes and wrappers. But eat as much as you want. And you don't feel so restricted. And what that does is your systems of satiety become more accurate.

You're literally eating protein, trying to chase that, making sure you get a good amount of fiber in your diet as well. And you're just staying away from foods that come in boxes and wrappers. But eat as much as you want. And you don't feel so restricted. And what that does is your systems of satiety become more accurate.

you would get better insulin sensitizing effects from doing that than you would from walking an hour at any of the time during the day. Okay, so right after you eat, go for a 10 minute walk. This has huge impacts on insulin sensitivity. Now, why is that important? Well, if you remain sensitive to insulin, You have better metabolic health and your body's more primed to do things like build muscle.

you would get better insulin sensitizing effects from doing that than you would from walking an hour at any of the time during the day. Okay, so right after you eat, go for a 10 minute walk. This has huge impacts on insulin sensitivity. Now, why is that important? Well, if you remain sensitive to insulin, You have better metabolic health and your body's more primed to do things like build muscle.

you would get better insulin sensitizing effects from doing that than you would from walking an hour at any of the time during the day. Okay, so right after you eat, go for a 10 minute walk. This has huge impacts on insulin sensitivity. Now, why is that important? Well, if you remain sensitive to insulin, You have better metabolic health and your body's more primed to do things like build muscle.

Your body actually stops you from overeating unlike it normally would when you eat a lower protein diet, lower fiber diet, one that's high in ultra processed foods. those extra proteins are great for building that metabolism with strength training. And they're not these crazy, like cut out entire categories of food type of steps.

Your body actually stops you from overeating unlike it normally would when you eat a lower protein diet, lower fiber diet, one that's high in ultra processed foods. those extra proteins are great for building that metabolism with strength training. And they're not these crazy, like cut out entire categories of food type of steps.

Your body actually stops you from overeating unlike it normally would when you eat a lower protein diet, lower fiber diet, one that's high in ultra processed foods. those extra proteins are great for building that metabolism with strength training. And they're not these crazy, like cut out entire categories of food type of steps.

Like if you just do those, those three things right there, I've gotten clients, just those three things right there. Don't eat, you know, stay away from ultra processed foods, hit your protein, We'll make sure we get fiber, eat the protein and fiber first, and then everything else afterwards. Don't cut your calories. People lose 20, 30 pounds just doing that without doing anything else.

Like if you just do those, those three things right there, I've gotten clients, just those three things right there. Don't eat, you know, stay away from ultra processed foods, hit your protein, We'll make sure we get fiber, eat the protein and fiber first, and then everything else afterwards. Don't cut your calories. People lose 20, 30 pounds just doing that without doing anything else.

Like if you just do those, those three things right there, I've gotten clients, just those three things right there. Don't eat, you know, stay away from ultra processed foods, hit your protein, We'll make sure we get fiber, eat the protein and fiber first, and then everything else afterwards. Don't cut your calories. People lose 20, 30 pounds just doing that without doing anything else.

And they always come to me and they always say the following. I feel like I'm eating so much food. How am I losing weight? This is insane. Because your body systems of satiety are working now.

And they always come to me and they always say the following. I feel like I'm eating so much food. How am I losing weight? This is insane. Because your body systems of satiety are working now.

And they always come to me and they always say the following. I feel like I'm eating so much food. How am I losing weight? This is insane. Because your body systems of satiety are working now.

It's more than concentrated calories. These are foods that are highly and expertly engineered to make you overeat. That's the whole point of these foods is long shelf life, high margins. And how do we make them so palatable? that you want more and more and more of this. I've used this example a million and one different times.

It's more than concentrated calories. These are foods that are highly and expertly engineered to make you overeat. That's the whole point of these foods is long shelf life, high margins. And how do we make them so palatable? that you want more and more and more of this. I've used this example a million and one different times.

It's more than concentrated calories. These are foods that are highly and expertly engineered to make you overeat. That's the whole point of these foods is long shelf life, high margins. And how do we make them so palatable? that you want more and more and more of this. I've used this example a million and one different times.

I had a functional medicine practitioner on our podcast years ago who gave me this wonderful analogy. And he said, you know, imagine sitting at a table with four or five boiled plain potatoes, no salt, no butter. And imagine if I put a stopwatch in front of you for 30 minutes, would you be able to eat them all? And I went, oh, I don't know. That'd be very difficult.

I had a functional medicine practitioner on our podcast years ago who gave me this wonderful analogy. And he said, you know, imagine sitting at a table with four or five boiled plain potatoes, no salt, no butter. And imagine if I put a stopwatch in front of you for 30 minutes, would you be able to eat them all? And I went, oh, I don't know. That'd be very difficult.

I had a functional medicine practitioner on our podcast years ago who gave me this wonderful analogy. And he said, you know, imagine sitting at a table with four or five boiled plain potatoes, no salt, no butter. And imagine if I put a stopwatch in front of you for 30 minutes, would you be able to eat them all? And I went, oh, I don't know. That'd be very difficult.

I'd probably gag after the third potato. And he says, now imagine if I put a family-sized bag of Lay's potato chips in front of you, which contains about the same amount of potatoes. How much easier would it be? Significantly easier. One of them is hyperpalatable. One of them is engineered to make me overeat. The other one, my body's systems of satiety, palate fatigue will kick in.

I'd probably gag after the third potato. And he says, now imagine if I put a family-sized bag of Lay's potato chips in front of you, which contains about the same amount of potatoes. How much easier would it be? Significantly easier. One of them is hyperpalatable. One of them is engineered to make me overeat. The other one, my body's systems of satiety, palate fatigue will kick in.

I'd probably gag after the third potato. And he says, now imagine if I put a family-sized bag of Lay's potato chips in front of you, which contains about the same amount of potatoes. How much easier would it be? Significantly easier. One of them is hyperpalatable. One of them is engineered to make me overeat. The other one, my body's systems of satiety, palate fatigue will kick in.

There's this show called Man vs. Food. I don't know if you've seen this before. I haven't. This guy goes to these different restaurants and does these food challenges. And, you know, like, you know, if you can eat this five-pound burrito, you know, those types of things, right? So he goes to this restaurant. And the food challenge was to eat a kitchen sink of ice cream.

There's this show called Man vs. Food. I don't know if you've seen this before. I haven't. This guy goes to these different restaurants and does these food challenges. And, you know, like, you know, if you can eat this five-pound burrito, you know, those types of things, right? So he goes to this restaurant. And the food challenge was to eat a kitchen sink of ice cream.

There's this show called Man vs. Food. I don't know if you've seen this before. I haven't. This guy goes to these different restaurants and does these food challenges. And, you know, like, you know, if you can eat this five-pound burrito, you know, those types of things, right? So he goes to this restaurant. And the food challenge was to eat a kitchen sink of ice cream.

So they bring out a big kitchen sink full of ice cream and you have to eat it all in a particular amount of time. That's the food challenge. And so that's what he does. He travels around the country and he does these challenges. So he went, did this challenge and he's eating the ice cream and then palate fatigue starts to kick in and he starts to like, oh God, I can't finish this.

So they bring out a big kitchen sink full of ice cream and you have to eat it all in a particular amount of time. That's the food challenge. And so that's what he does. He travels around the country and he does these challenges. So he went, did this challenge and he's eating the ice cream and then palate fatigue starts to kick in and he starts to like, oh God, I can't finish this.

So they bring out a big kitchen sink full of ice cream and you have to eat it all in a particular amount of time. That's the food challenge. And so that's what he does. He travels around the country and he does these challenges. So he went, did this challenge and he's eating the ice cream and then palate fatigue starts to kick in and he starts to like, oh God, I can't finish this.

So understanding palate fatigue, understanding satiety, he, in order to win this challenge, he orders a separate plate of extra salty, extra crispy French fries. Eats those, goes back to the ice cream and is able to finish it. In other words, in order to eat more ice cream, he had to eat more food by hijacking his systems of satiety. This is why you always have room for dessert.

So understanding palate fatigue, understanding satiety, he, in order to win this challenge, he orders a separate plate of extra salty, extra crispy French fries. Eats those, goes back to the ice cream and is able to finish it. In other words, in order to eat more ice cream, he had to eat more food by hijacking his systems of satiety. This is why you always have room for dessert.

So understanding palate fatigue, understanding satiety, he, in order to win this challenge, he orders a separate plate of extra salty, extra crispy French fries. Eats those, goes back to the ice cream and is able to finish it. In other words, in order to eat more ice cream, he had to eat more food by hijacking his systems of satiety. This is why you always have room for dessert.

after a big heavy meal. So the tips that I gave protein, fiber, avoid ultra processed foods, your body will naturally make you eat less without you even realizing. In other words, you're going to be like my clients that come to me and say, I'm eating so much food. I don't know why I'm losing weight.

after a big heavy meal. So the tips that I gave protein, fiber, avoid ultra processed foods, your body will naturally make you eat less without you even realizing. In other words, you're going to be like my clients that come to me and say, I'm eating so much food. I don't know why I'm losing weight.

after a big heavy meal. So the tips that I gave protein, fiber, avoid ultra processed foods, your body will naturally make you eat less without you even realizing. In other words, you're going to be like my clients that come to me and say, I'm eating so much food. I don't know why I'm losing weight.

A lot of people don't realize that insulin is actually one of the most anabolic or muscle building hormones. It also balances out. There's this cascading effect on other hormones. For example, in women, insulin sensitivity is very important for balancing out things like estrogen and progesterone. And again, it's easy. Most of us don't need to put on workout clothes to go for a walk.

A lot of people don't realize that insulin is actually one of the most anabolic or muscle building hormones. It also balances out. There's this cascading effect on other hormones. For example, in women, insulin sensitivity is very important for balancing out things like estrogen and progesterone. And again, it's easy. Most of us don't need to put on workout clothes to go for a walk.

A lot of people don't realize that insulin is actually one of the most anabolic or muscle building hormones. It also balances out. There's this cascading effect on other hormones. For example, in women, insulin sensitivity is very important for balancing out things like estrogen and progesterone. And again, it's easy. Most of us don't need to put on workout clothes to go for a walk.

Yeah, the obesity, poor health, under-muscled, this one, no one talks about this, the under-muscled epidemic. This is the silent epidemic. Just to back this up before we get on to a little bit of what you're talking about. When you look at the data on type 2 diabetes, heart disease, cancer, a majority of the people that suffer from those things are overweight or obese.

Yeah, the obesity, poor health, under-muscled, this one, no one talks about this, the under-muscled epidemic. This is the silent epidemic. Just to back this up before we get on to a little bit of what you're talking about. When you look at the data on type 2 diabetes, heart disease, cancer, a majority of the people that suffer from those things are overweight or obese.

Yeah, the obesity, poor health, under-muscled, this one, no one talks about this, the under-muscled epidemic. This is the silent epidemic. Just to back this up before we get on to a little bit of what you're talking about. When you look at the data on type 2 diabetes, heart disease, cancer, a majority of the people that suffer from those things are overweight or obese.

But there's a sizable minority to the tune of tens of millions of people who are not overweight or obese, and yet they're getting type 2 diabetes or heart disease or cancers. What's going on here? They're under-muscled. They don't have healthy, strong muscle. Muscle is a metabolically active tissue. It's an organ, if you will, of the body.

But there's a sizable minority to the tune of tens of millions of people who are not overweight or obese, and yet they're getting type 2 diabetes or heart disease or cancers. What's going on here? They're under-muscled. They don't have healthy, strong muscle. Muscle is a metabolically active tissue. It's an organ, if you will, of the body.

But there's a sizable minority to the tune of tens of millions of people who are not overweight or obese, and yet they're getting type 2 diabetes or heart disease or cancers. What's going on here? They're under-muscled. They don't have healthy, strong muscle. Muscle is a metabolically active tissue. It's an organ, if you will, of the body.

And poor muscle health, weak muscles, weakness in general, is a great predictor of all-cause mortality. There's a grip strength test that you could do And there's lots of studies on this. By the way, your grip strength is just a proxy for overall body strength. If you have low strength, that's a better predictor of all-cause mortality than almost any other single metric you can test.

And poor muscle health, weak muscles, weakness in general, is a great predictor of all-cause mortality. There's a grip strength test that you could do And there's lots of studies on this. By the way, your grip strength is just a proxy for overall body strength. If you have low strength, that's a better predictor of all-cause mortality than almost any other single metric you can test.

And poor muscle health, weak muscles, weakness in general, is a great predictor of all-cause mortality. There's a grip strength test that you could do And there's lots of studies on this. By the way, your grip strength is just a proxy for overall body strength. If you have low strength, that's a better predictor of all-cause mortality than almost any other single metric you can test.

So the under-muscled epidemic is the silent epidemic that's kind of running under this obesity epidemic. But to go back to what you were saying, it's a very complex problem. But if I had to pick one thing that I could put the chronic health and obesity epidemic squarely on top of, if I had to pick one thing, it would be these engineered ultra-processed foods.

So the under-muscled epidemic is the silent epidemic that's kind of running under this obesity epidemic. But to go back to what you were saying, it's a very complex problem. But if I had to pick one thing that I could put the chronic health and obesity epidemic squarely on top of, if I had to pick one thing, it would be these engineered ultra-processed foods.

So the under-muscled epidemic is the silent epidemic that's kind of running under this obesity epidemic. But to go back to what you were saying, it's a very complex problem. But if I had to pick one thing that I could put the chronic health and obesity epidemic squarely on top of, if I had to pick one thing, it would be these engineered ultra-processed foods.

In fact, if you use the same criteria that they developed to describe the addictive properties of tobacco back when we realized how bad tobacco was for us, if you use that same criteria, ultra-processed foods fit perfectly. within that. They are addictive. They are designed and engineered in ways that make them completely irresistible. Don't believe me? Look around. Or how about this?

In fact, if you use the same criteria that they developed to describe the addictive properties of tobacco back when we realized how bad tobacco was for us, if you use that same criteria, ultra-processed foods fit perfectly. within that. They are addictive. They are designed and engineered in ways that make them completely irresistible. Don't believe me? Look around. Or how about this?

In fact, if you use the same criteria that they developed to describe the addictive properties of tobacco back when we realized how bad tobacco was for us, if you use that same criteria, ultra-processed foods fit perfectly. within that. They are addictive. They are designed and engineered in ways that make them completely irresistible. Don't believe me? Look around. Or how about this?

Put yourself in a room surrounded by these foods. See how long your willpower lasts. So not avoiding those is setting yourself up for failure. It's like being an alcoholic and working in a bar and saying, I'm never going to have a drink.

Put yourself in a room surrounded by these foods. See how long your willpower lasts. So not avoiding those is setting yourself up for failure. It's like being an alcoholic and working in a bar and saying, I'm never going to have a drink.

Put yourself in a room surrounded by these foods. See how long your willpower lasts. So not avoiding those is setting yourself up for failure. It's like being an alcoholic and working in a bar and saying, I'm never going to have a drink.

These foods, billions and billions of dollars and decades of research has gone into these foods to make them so addictive, so alluring that the only way you could eat the proper amount of calories is if you track your calories. So if you want to live like that, if you want to count every calorie that goes in your mouth and go, oh, I'm done eating for the day. then go ahead and go for it.

These foods, billions and billions of dollars and decades of research has gone into these foods to make them so addictive, so alluring that the only way you could eat the proper amount of calories is if you track your calories. So if you want to live like that, if you want to count every calorie that goes in your mouth and go, oh, I'm done eating for the day. then go ahead and go for it.

These foods, billions and billions of dollars and decades of research has gone into these foods to make them so addictive, so alluring that the only way you could eat the proper amount of calories is if you track your calories. So if you want to live like that, if you want to count every calorie that goes in your mouth and go, oh, I'm done eating for the day. then go ahead and go for it.

It's going to be a miserable life. But if you want to have a life where you eat and feel satisfied and, you know, I'm doing okay and I'm, wow, I feel kind of healthy. I'm not like super trying real hard all the time. I'm not white knuckling this whole thing. then definitely avoid those foods.

It's going to be a miserable life. But if you want to have a life where you eat and feel satisfied and, you know, I'm doing okay and I'm, wow, I feel kind of healthy. I'm not like super trying real hard all the time. I'm not white knuckling this whole thing. then definitely avoid those foods.

It's going to be a miserable life. But if you want to have a life where you eat and feel satisfied and, you know, I'm doing okay and I'm, wow, I feel kind of healthy. I'm not like super trying real hard all the time. I'm not white knuckling this whole thing. then definitely avoid those foods.

We could just do it outside. And if you tie it to something that you do every day, which is eat breakfast, lunch, and dinner, You're likely to be consistent. Now, a lot of people may wonder, why does walking after you eat have such big impacts on insulin sensitivity? Well, if you think of your muscles like sponges, this is a real terrible analogy, but imagine they're like sponges.

We could just do it outside. And if you tie it to something that you do every day, which is eat breakfast, lunch, and dinner, You're likely to be consistent. Now, a lot of people may wonder, why does walking after you eat have such big impacts on insulin sensitivity? Well, if you think of your muscles like sponges, this is a real terrible analogy, but imagine they're like sponges.

We could just do it outside. And if you tie it to something that you do every day, which is eat breakfast, lunch, and dinner, You're likely to be consistent. Now, a lot of people may wonder, why does walking after you eat have such big impacts on insulin sensitivity? Well, if you think of your muscles like sponges, this is a real terrible analogy, but imagine they're like sponges.

By the way, those, I mentioned tobacco, the people that went into these food companies that engineered the palatability of these came from the tobacco industry. Some of the largest purchases

By the way, those, I mentioned tobacco, the people that went into these food companies that engineered the palatability of these came from the tobacco industry. Some of the largest purchases

By the way, those, I mentioned tobacco, the people that went into these food companies that engineered the palatability of these came from the tobacco industry. Some of the largest purchases

uh in corporate history at the time were from these tobacco companies when they saw the writing on the wall went in and bought these huge food companies and they took those same scientists that understood how to you know the addictive properties of tobacco and they applied the science to food.

uh in corporate history at the time were from these tobacco companies when they saw the writing on the wall went in and bought these huge food companies and they took those same scientists that understood how to you know the addictive properties of tobacco and they applied the science to food.

uh in corporate history at the time were from these tobacco companies when they saw the writing on the wall went in and bought these huge food companies and they took those same scientists that understood how to you know the addictive properties of tobacco and they applied the science to food.

By the way, this same science is what they're using for your technology, your apps, your social media, and look around in a very short period of time. We went from nobody using these things to everybody using them too much. And that's a whole nother topic of conversation when it comes to health. But we are in a world

By the way, this same science is what they're using for your technology, your apps, your social media, and look around in a very short period of time. We went from nobody using these things to everybody using them too much. And that's a whole nother topic of conversation when it comes to health. But we are in a world

By the way, this same science is what they're using for your technology, your apps, your social media, and look around in a very short period of time. We went from nobody using these things to everybody using them too much. And that's a whole nother topic of conversation when it comes to health. But we are in a world

that is completely designed and engineered and put together in a way that is not conducive to health in any way, shape or form. So you have to be aware and set yourself up with certain boundaries. And my job is to find the boundaries that are the ones that are most realistic that people can stick to.

that is completely designed and engineered and put together in a way that is not conducive to health in any way, shape or form. So you have to be aware and set yourself up with certain boundaries. And my job is to find the boundaries that are the ones that are most realistic that people can stick to.

that is completely designed and engineered and put together in a way that is not conducive to health in any way, shape or form. So you have to be aware and set yourself up with certain boundaries. And my job is to find the boundaries that are the ones that are most realistic that people can stick to.

And one of them is like, if you want to make this work for yourself, let's just stay away from the addictive foods and then eat as much as you want of these other foods. And then watch what happens. You'll feel full and you'll lose weight.

And one of them is like, if you want to make this work for yourself, let's just stay away from the addictive foods and then eat as much as you want of these other foods. And then watch what happens. You'll feel full and you'll lose weight.

And one of them is like, if you want to make this work for yourself, let's just stay away from the addictive foods and then eat as much as you want of these other foods. And then watch what happens. You'll feel full and you'll lose weight.

And you eat a meal and those carbohydrates and those sugars or even some of these unused proteins go into the bloodstream as glucose. Contracting and relaxing muscles helps suck them up. Muscles are a storage vessel for carbohydrates in the form of glycogen. Now, your liver stores glycogen, but so do your muscles.

And you eat a meal and those carbohydrates and those sugars or even some of these unused proteins go into the bloodstream as glucose. Contracting and relaxing muscles helps suck them up. Muscles are a storage vessel for carbohydrates in the form of glycogen. Now, your liver stores glycogen, but so do your muscles.

And you eat a meal and those carbohydrates and those sugars or even some of these unused proteins go into the bloodstream as glucose. Contracting and relaxing muscles helps suck them up. Muscles are a storage vessel for carbohydrates in the form of glycogen. Now, your liver stores glycogen, but so do your muscles.

Okay, you need to understand or people need to understand that the fitness and health and wellness weight loss, it's an industry, okay? And all industries, all markets support themselves through sales, okay? There's nothing wrong with that, okay?

Okay, you need to understand or people need to understand that the fitness and health and wellness weight loss, it's an industry, okay? And all industries, all markets support themselves through sales, okay? There's nothing wrong with that, okay?

Okay, you need to understand or people need to understand that the fitness and health and wellness weight loss, it's an industry, okay? And all industries, all markets support themselves through sales, okay? There's nothing wrong with that, okay?

But just understand that because understand that, then it starts to make sense that the information that's put out is going to be skewed towards the things that produce revenue. And what this is going to do to the consumer is is it's going to distort what we believe to be most important. Okay, so what makes a lot of money in the fitness, health, and wellness space? Products, supplements.

But just understand that because understand that, then it starts to make sense that the information that's put out is going to be skewed towards the things that produce revenue. And what this is going to do to the consumer is is it's going to distort what we believe to be most important. Okay, so what makes a lot of money in the fitness, health, and wellness space? Products, supplements.

But just understand that because understand that, then it starts to make sense that the information that's put out is going to be skewed towards the things that produce revenue. And what this is going to do to the consumer is is it's going to distort what we believe to be most important. Okay, so what makes a lot of money in the fitness, health, and wellness space? Products, supplements.

They make a lot more money than me selling workouts. I mean, we sell workout programs. Workout programs, I mean, selling supplements would be far more profitable than selling a workout program or me giving advice on my podcast, right? All right, so where am I going with this? Well, a lot of the information you're going to read

They make a lot more money than me selling workouts. I mean, we sell workout programs. Workout programs, I mean, selling supplements would be far more profitable than selling a workout program or me giving advice on my podcast, right? All right, so where am I going with this? Well, a lot of the information you're going to read

They make a lot more money than me selling workouts. I mean, we sell workout programs. Workout programs, I mean, selling supplements would be far more profitable than selling a workout program or me giving advice on my podcast, right? All right, so where am I going with this? Well, a lot of the information you're going to read

from the fitness industry is going to be geared towards selling a product. And so as a consumer, you start to believe that supplements make a much bigger impact than they actually do. They make very little impact, very little impact on any kind of progress. Now, there are cases and situations where supplements can be game changers. at the top of the list is if you have a nutrient deficiency.

from the fitness industry is going to be geared towards selling a product. And so as a consumer, you start to believe that supplements make a much bigger impact than they actually do. They make very little impact, very little impact on any kind of progress. Now, there are cases and situations where supplements can be game changers. at the top of the list is if you have a nutrient deficiency.

from the fitness industry is going to be geared towards selling a product. And so as a consumer, you start to believe that supplements make a much bigger impact than they actually do. They make very little impact, very little impact on any kind of progress. Now, there are cases and situations where supplements can be game changers. at the top of the list is if you have a nutrient deficiency.

If you have a nutrient deficiency, let's just say you have a vitamin D deficiency, okay, which is relatively common. Vitamin D deficiency would be one of the more common deficiencies in a modern society. If you have a pretty good vitamin D deficiency, you probably are suffering from anxiety, depression, low energy, maybe aches and pains in your body.

If you have a nutrient deficiency, let's just say you have a vitamin D deficiency, okay, which is relatively common. Vitamin D deficiency would be one of the more common deficiencies in a modern society. If you have a pretty good vitamin D deficiency, you probably are suffering from anxiety, depression, low energy, maybe aches and pains in your body.

If you have a nutrient deficiency, let's just say you have a vitamin D deficiency, okay, which is relatively common. Vitamin D deficiency would be one of the more common deficiencies in a modern society. If you have a pretty good vitamin D deficiency, you probably are suffering from anxiety, depression, low energy, maybe aches and pains in your body.

And if you don't know you have a vitamin deficiency, you're going to be struggling. Like what is wrong with my body? Then you go to the doctor, they test you. Ooh, your vitamin D is really low. Take this vitamin D supplement. And within a few days or weeks, you're just like miracle. I feel so much better. So in those cases, supplements can make a big difference. Now underneath that,

And if you don't know you have a vitamin deficiency, you're going to be struggling. Like what is wrong with my body? Then you go to the doctor, they test you. Ooh, your vitamin D is really low. Take this vitamin D supplement. And within a few days or weeks, you're just like miracle. I feel so much better. So in those cases, supplements can make a big difference. Now underneath that,

And if you don't know you have a vitamin deficiency, you're going to be struggling. Like what is wrong with my body? Then you go to the doctor, they test you. Ooh, your vitamin D is really low. Take this vitamin D supplement. And within a few days or weeks, you're just like miracle. I feel so much better. So in those cases, supplements can make a big difference. Now underneath that,

And moving them postprandial, right after eating, gets them to become sensitive to insulin so they can suck up this glucose. In fact, I had Dr. Seeds on the podcast not that long ago. He's one of the leading researchers on peptide therapies and the like. And he made a statement to me.

And moving them postprandial, right after eating, gets them to become sensitive to insulin so they can suck up this glucose. In fact, I had Dr. Seeds on the podcast not that long ago. He's one of the leading researchers on peptide therapies and the like. And he made a statement to me.

And moving them postprandial, right after eating, gets them to become sensitive to insulin so they can suck up this glucose. In fact, I had Dr. Seeds on the podcast not that long ago. He's one of the leading researchers on peptide therapies and the like. And he made a statement to me.

Are there supplements that really make a big impact when it comes to fat loss, muscle gain, health, longevity, wellness? Not really, with the exception of one. And the one that does make a difference is also not this miraculous game changer. It's just the best in the context of supplements which don't make a big difference. And that one supplement is creatine.

Are there supplements that really make a big impact when it comes to fat loss, muscle gain, health, longevity, wellness? Not really, with the exception of one. And the one that does make a difference is also not this miraculous game changer. It's just the best in the context of supplements which don't make a big difference. And that one supplement is creatine.

Are there supplements that really make a big impact when it comes to fat loss, muscle gain, health, longevity, wellness? Not really, with the exception of one. And the one that does make a difference is also not this miraculous game changer. It's just the best in the context of supplements which don't make a big difference. And that one supplement is creatine.

Of all the supplements that exist out there, creatine has the best, most studied, most proven benefits across the board. It's a very interesting supplement in that it actually does, for lack of a better term, it almost does everything. Okay, so let me explain before somebody's like, what's this guy talking about? Sounds like snake oil. Creatine is naturally found in animal tissues.

Of all the supplements that exist out there, creatine has the best, most studied, most proven benefits across the board. It's a very interesting supplement in that it actually does, for lack of a better term, it almost does everything. Okay, so let me explain before somebody's like, what's this guy talking about? Sounds like snake oil. Creatine is naturally found in animal tissues.

Of all the supplements that exist out there, creatine has the best, most studied, most proven benefits across the board. It's a very interesting supplement in that it actually does, for lack of a better term, it almost does everything. Okay, so let me explain before somebody's like, what's this guy talking about? Sounds like snake oil. Creatine is naturally found in animal tissues.

So if you eat meat, you'll get creatine. But our bodies also synthesize creatine from amino acids. I believe it's arginine, glycine, and methionine, if I'm not mistaken. And creatine, your body takes creatine and turns it into ATP, adenosine triphosphate. Now, this is a primary source of energy for your cells.

So if you eat meat, you'll get creatine. But our bodies also synthesize creatine from amino acids. I believe it's arginine, glycine, and methionine, if I'm not mistaken. And creatine, your body takes creatine and turns it into ATP, adenosine triphosphate. Now, this is a primary source of energy for your cells.

So if you eat meat, you'll get creatine. But our bodies also synthesize creatine from amino acids. I believe it's arginine, glycine, and methionine, if I'm not mistaken. And creatine, your body takes creatine and turns it into ATP, adenosine triphosphate. Now, this is a primary source of energy for your cells.

So when you hear of like mitochondria in your cells, mitochondria use energy, and one of the primary sources of energy is ATP. When you take in creatine, when you supplement with creatine, you're giving your cells more ATP, more energy. So what's that going to benefit? Well, it's going to benefit any cell of the body that uses ATP. Which cells of the body use ATP? All of them.

So when you hear of like mitochondria in your cells, mitochondria use energy, and one of the primary sources of energy is ATP. When you take in creatine, when you supplement with creatine, you're giving your cells more ATP, more energy. So what's that going to benefit? Well, it's going to benefit any cell of the body that uses ATP. Which cells of the body use ATP? All of them.

So when you hear of like mitochondria in your cells, mitochondria use energy, and one of the primary sources of energy is ATP. When you take in creatine, when you supplement with creatine, you're giving your cells more ATP, more energy. So what's that going to benefit? Well, it's going to benefit any cell of the body that uses ATP. Which cells of the body use ATP? All of them.

Every single cell in your body uses, that has a mitochondria, which is all of them, uses ATP. By the way, It's the most studied placebo-controlled, like gold standard studied supplement that exists. There is no supplement that has more backed consistent studies than creatine. I can say that with full confidence. There's literally thousands of studies on it.

Every single cell in your body uses, that has a mitochondria, which is all of them, uses ATP. By the way, It's the most studied placebo-controlled, like gold standard studied supplement that exists. There is no supplement that has more backed consistent studies than creatine. I can say that with full confidence. There's literally thousands of studies on it.

Every single cell in your body uses, that has a mitochondria, which is all of them, uses ATP. By the way, It's the most studied placebo-controlled, like gold standard studied supplement that exists. There is no supplement that has more backed consistent studies than creatine. I can say that with full confidence. There's literally thousands of studies on it.

Creatine can improve cognitive function. In vegans, there's a pronounced measurable IQ boost. In omnivores, you see a boost in cognitive function. It has antidepressive effects. It's an anxiolytic for some people. It makes you stronger measurably. So if you take creatine within a week or two,

Creatine can improve cognitive function. In vegans, there's a pronounced measurable IQ boost. In omnivores, you see a boost in cognitive function. It has antidepressive effects. It's an anxiolytic for some people. It makes you stronger measurably. So if you take creatine within a week or two,

Creatine can improve cognitive function. In vegans, there's a pronounced measurable IQ boost. In omnivores, you see a boost in cognitive function. It has antidepressive effects. It's an anxiolytic for some people. It makes you stronger measurably. So if you take creatine within a week or two,

It'll make you measurably stronger to the tune of about two reps or about five to 10 pounds on most of your lifts. So if you're working out right now, your strength training, you start taking creatine within a week or two, you'll be able to add five to 10 pounds to pretty much every exercise or two reps to pretty much every exercise that you do.

It'll make you measurably stronger to the tune of about two reps or about five to 10 pounds on most of your lifts. So if you're working out right now, your strength training, you start taking creatine within a week or two, you'll be able to add five to 10 pounds to pretty much every exercise or two reps to pretty much every exercise that you do.

It'll make you measurably stronger to the tune of about two reps or about five to 10 pounds on most of your lifts. So if you're working out right now, your strength training, you start taking creatine within a week or two, you'll be able to add five to 10 pounds to pretty much every exercise or two reps to pretty much every exercise that you do.

Because of the increased ATP, you also have this hyper hydrating effect. You have this cell volumizing effect where the cells actually bring in more water. OK, so one of the other effects of creatine is you'll gain and this is where people freak out. You'll gain probably between one to four pounds on the scale, depending on how much muscle mass you carry on your body.

Because of the increased ATP, you also have this hyper hydrating effect. You have this cell volumizing effect where the cells actually bring in more water. OK, so one of the other effects of creatine is you'll gain and this is where people freak out. You'll gain probably between one to four pounds on the scale, depending on how much muscle mass you carry on your body.

Because of the increased ATP, you also have this hyper hydrating effect. You have this cell volumizing effect where the cells actually bring in more water. OK, so one of the other effects of creatine is you'll gain and this is where people freak out. You'll gain probably between one to four pounds on the scale, depending on how much muscle mass you carry on your body.

Now, a lot of people are like, oh, I don't want to gain weight. No, no, no. It's lean body mass. It's intracellular fluid. It is not bloat. Bloat is fluid under the skin. It's the puffiness that you get. The increased hydration you get from creatine is in the cells, meaning you might be a pound to four pounds heavier on the scale, but your muscles are firmer. tighter, rounder skin, more hydrated.

Now, a lot of people are like, oh, I don't want to gain weight. No, no, no. It's lean body mass. It's intracellular fluid. It is not bloat. Bloat is fluid under the skin. It's the puffiness that you get. The increased hydration you get from creatine is in the cells, meaning you might be a pound to four pounds heavier on the scale, but your muscles are firmer. tighter, rounder skin, more hydrated.

Now, a lot of people are like, oh, I don't want to gain weight. No, no, no. It's lean body mass. It's intracellular fluid. It is not bloat. Bloat is fluid under the skin. It's the puffiness that you get. The increased hydration you get from creatine is in the cells, meaning you might be a pound to four pounds heavier on the scale, but your muscles are firmer. tighter, rounder skin, more hydrated.

He said, if people just walked for 10 minutes after breakfast, lunch, and dinner, we would probably solve most people's type two diabetes issues. Very simple, very easy. When I've had my clients do this, they tend to be consistent with it. It's not this big ask. And again, you have these really amazing, profound impacts on your overall health. And it's a great place to start.

He said, if people just walked for 10 minutes after breakfast, lunch, and dinner, we would probably solve most people's type two diabetes issues. Very simple, very easy. When I've had my clients do this, they tend to be consistent with it. It's not this big ask. And again, you have these really amazing, profound impacts on your overall health. And it's a great place to start.

He said, if people just walked for 10 minutes after breakfast, lunch, and dinner, we would probably solve most people's type two diabetes issues. Very simple, very easy. When I've had my clients do this, they tend to be consistent with it. It's not this big ask. And again, you have these really amazing, profound impacts on your overall health. And it's a great place to start.

By the way, creatine also improves the collagen matrices in the skin, also hydrates the skin. It's good for the liver. It's good for the heart. It's good for your bones. It helps with osteopenia. It's this incredible supplement that is the best wellness slash performance enhancing slash fat burning supplement. Now let me pause right there for a second before everybody gets excited.

By the way, creatine also improves the collagen matrices in the skin, also hydrates the skin. It's good for the liver. It's good for the heart. It's good for your bones. It helps with osteopenia. It's this incredible supplement that is the best wellness slash performance enhancing slash fat burning supplement. Now let me pause right there for a second before everybody gets excited.

By the way, creatine also improves the collagen matrices in the skin, also hydrates the skin. It's good for the liver. It's good for the heart. It's good for your bones. It helps with osteopenia. It's this incredible supplement that is the best wellness slash performance enhancing slash fat burning supplement. Now let me pause right there for a second before everybody gets excited.

There is no profound, crazy fat-burning supplement. There's nothing you're going to take that's going to just make fat melt off your body that doesn't exist. But through the muscle-building effect of creatine, because of the cell-volumizing effect, the increased ATP, you will see what's known as muscle protein synthesis spike increase. more on creatine than you will off creatine.

There is no profound, crazy fat-burning supplement. There's nothing you're going to take that's going to just make fat melt off your body that doesn't exist. But through the muscle-building effect of creatine, because of the cell-volumizing effect, the increased ATP, you will see what's known as muscle protein synthesis spike increase. more on creatine than you will off creatine.

There is no profound, crazy fat-burning supplement. There's nothing you're going to take that's going to just make fat melt off your body that doesn't exist. But through the muscle-building effect of creatine, because of the cell-volumizing effect, the increased ATP, you will see what's known as muscle protein synthesis spike increase. more on creatine than you will off creatine.

Protein synthesis, the building of muscle, let's say. It's other tissues that can do this, but muscle in the context of this conversation. So you'll build more muscle. You'll build it a little faster and you'll be a little stronger, which means you'll get that positive metabolic boost that we talked about earlier in this episode faster or more effectively. Does that contribute to better fat loss?

Protein synthesis, the building of muscle, let's say. It's other tissues that can do this, but muscle in the context of this conversation. So you'll build more muscle. You'll build it a little faster and you'll be a little stronger, which means you'll get that positive metabolic boost that we talked about earlier in this episode faster or more effectively. Does that contribute to better fat loss?

Protein synthesis, the building of muscle, let's say. It's other tissues that can do this, but muscle in the context of this conversation. So you'll build more muscle. You'll build it a little faster and you'll be a little stronger, which means you'll get that positive metabolic boost that we talked about earlier in this episode faster or more effectively. Does that contribute to better fat loss?

You better believe it. So you will get a faster metabolism better or more effectively by supplementing with creatine. Creatine is one of the only supplements that I tell everybody to take, especially if you're older, especially if you're older. Cognitive benefits alone. Even if you don't strength train, you don't work out, take creatine. It's definitely good for you.

You better believe it. So you will get a faster metabolism better or more effectively by supplementing with creatine. Creatine is one of the only supplements that I tell everybody to take, especially if you're older, especially if you're older. Cognitive benefits alone. Even if you don't strength train, you don't work out, take creatine. It's definitely good for you.

You better believe it. So you will get a faster metabolism better or more effectively by supplementing with creatine. Creatine is one of the only supplements that I tell everybody to take, especially if you're older, especially if you're older. Cognitive benefits alone. Even if you don't strength train, you don't work out, take creatine. It's definitely good for you.

And then I remember when it first came out, by the way, in the early 90s, it was the fears of Is it going to stress the kidneys because it gets filtered? No. There's been so many studies on this. It causes no issues to kidneys, just like a high-protein diet causes no issues to kidneys. There are cases where you shouldn't supplement with creatine, but you know if that's you.

And then I remember when it first came out, by the way, in the early 90s, it was the fears of Is it going to stress the kidneys because it gets filtered? No. There's been so many studies on this. It causes no issues to kidneys, just like a high-protein diet causes no issues to kidneys. There are cases where you shouldn't supplement with creatine, but you know if that's you.

And then I remember when it first came out, by the way, in the early 90s, it was the fears of Is it going to stress the kidneys because it gets filtered? No. There's been so many studies on this. It causes no issues to kidneys, just like a high-protein diet causes no issues to kidneys. There are cases where you shouldn't supplement with creatine, but you know if that's you.

You have a nephrologist, you have kidney disease or something like that, and your doctor says don't supplement with pretty much anything. Don't supplement with creatine. But if you're otherwise healthy... you should probably, you definitely take creatine, even if your goal isn't fat loss and muscle gain, it's just good for you.

You have a nephrologist, you have kidney disease or something like that, and your doctor says don't supplement with pretty much anything. Don't supplement with creatine. But if you're otherwise healthy... you should probably, you definitely take creatine, even if your goal isn't fat loss and muscle gain, it's just good for you.

You have a nephrologist, you have kidney disease or something like that, and your doctor says don't supplement with pretty much anything. Don't supplement with creatine. But if you're otherwise healthy... you should probably, you definitely take creatine, even if your goal isn't fat loss and muscle gain, it's just good for you.

But even with creatine, with all those profound effects, it is not life-changing. So it's not like you're going to take it and it's going to be like, oh my God, this is a panacea. It's just going to give you five more percent, probably, if you're lucky.

But even with creatine, with all those profound effects, it is not life-changing. So it's not like you're going to take it and it's going to be like, oh my God, this is a panacea. It's just going to give you five more percent, probably, if you're lucky.

But even with creatine, with all those profound effects, it is not life-changing. So it's not like you're going to take it and it's going to be like, oh my God, this is a panacea. It's just going to give you five more percent, probably, if you're lucky.

Yeah.

Yeah.

Yeah.

Yeah. Caffeine is, I mean, everybody watching this has had caffeine. It has a nootropic effect, anti-fatigue effect.

Yeah. Caffeine is, I mean, everybody watching this has had caffeine. It has a nootropic effect, anti-fatigue effect.

Yeah. Caffeine is, I mean, everybody watching this has had caffeine. It has a nootropic effect, anti-fatigue effect.

anti-depressant effect uh there's a central nervous system stimulating effect from it so it does increase your strength temporarily and performance it improves motivation uh however the tolerance buildup from caffeine is quite rapid it does have addictive properties anybody who drinks coffee every morning knows that don't give me my coffee all of a sudden i have withdrawal

anti-depressant effect uh there's a central nervous system stimulating effect from it so it does increase your strength temporarily and performance it improves motivation uh however the tolerance buildup from caffeine is quite rapid it does have addictive properties anybody who drinks coffee every morning knows that don't give me my coffee all of a sudden i have withdrawal

anti-depressant effect uh there's a central nervous system stimulating effect from it so it does increase your strength temporarily and performance it improves motivation uh however the tolerance buildup from caffeine is quite rapid it does have addictive properties anybody who drinks coffee every morning knows that don't give me my coffee all of a sudden i have withdrawal

So if someone's watching this or listening to this and they don't have a structured workout routine, they want a place to start to be able to see some good impacts on their health, just 10 minutes after you eat and watch what happens.

So if someone's watching this or listening to this and they don't have a structured workout routine, they want a place to start to be able to see some good impacts on their health, just 10 minutes after you eat and watch what happens.

So if someone's watching this or listening to this and they don't have a structured workout routine, they want a place to start to be able to see some good impacts on their health, just 10 minutes after you eat and watch what happens.

The best way to use caffeine is to titrate it and to go off of it weekly. Ideally, if not, then at least monthly go off of it for a few days.

The best way to use caffeine is to titrate it and to go off of it weekly. Ideally, if not, then at least monthly go off of it for a few days.

The best way to use caffeine is to titrate it and to go off of it weekly. Ideally, if not, then at least monthly go off of it for a few days.

Yeah. What I do is I'll monitor the amount that I use and I have my dose and I'll scale it up and then I'll try and scale it down. And there's always that little withdrawal that you got to deal with when you scale down and come off. The best strategy for coming off caffeine. In my experience with clients, because you can go cold turkey, which is great. You'll get through the withdrawal faster.

Yeah. What I do is I'll monitor the amount that I use and I have my dose and I'll scale it up and then I'll try and scale it down. And there's always that little withdrawal that you got to deal with when you scale down and come off. The best strategy for coming off caffeine. In my experience with clients, because you can go cold turkey, which is great. You'll get through the withdrawal faster.

Yeah. What I do is I'll monitor the amount that I use and I have my dose and I'll scale it up and then I'll try and scale it down. And there's always that little withdrawal that you got to deal with when you scale down and come off. The best strategy for coming off caffeine. In my experience with clients, because you can go cold turkey, which is great. You'll get through the withdrawal faster.

It's just going to suck for a few days. But the best strategy I found was to cut your usage down by a quarter and then cut it by a quarter, cut it by a quarter, cut it by a quarter. Then you're off, stay off for a couple of days, then go back on at a lower dose. So if you're, you know, if it's 200 milligrams and it goes down to 150, 150, zero, you know, type of deal.

It's just going to suck for a few days. But the best strategy I found was to cut your usage down by a quarter and then cut it by a quarter, cut it by a quarter, cut it by a quarter. Then you're off, stay off for a couple of days, then go back on at a lower dose. So if you're, you know, if it's 200 milligrams and it goes down to 150, 150, zero, you know, type of deal.

It's just going to suck for a few days. But the best strategy I found was to cut your usage down by a quarter and then cut it by a quarter, cut it by a quarter, cut it by a quarter. Then you're off, stay off for a couple of days, then go back on at a lower dose. So if you're, you know, if it's 200 milligrams and it goes down to 150, 150, zero, you know, type of deal.

Um, the best way to use caffeine, don't take it later than let's say 1 PM of the day, you know, during the day and use it before your workout, use it before you're going to go do that thing. Uh, that is to improve your health and, uh, your fitness. Um, other times use creatine before creative endeavors. So I think why people like taking, excuse me, caffeine.

Um, the best way to use caffeine, don't take it later than let's say 1 PM of the day, you know, during the day and use it before your workout, use it before you're going to go do that thing. Uh, that is to improve your health and, uh, your fitness. Um, other times use creatine before creative endeavors. So I think why people like taking, excuse me, caffeine.

Um, the best way to use caffeine, don't take it later than let's say 1 PM of the day, you know, during the day and use it before your workout, use it before you're going to go do that thing. Uh, that is to improve your health and, uh, your fitness. Um, other times use creatine before creative endeavors. So I think why people like taking, excuse me, caffeine.

I think this is why people like using caffeine before meetings because it gives you that kind of motivation or whatever. But before your workouts, about 30 minutes before is probably the best time to use it.

I think this is why people like using caffeine before meetings because it gives you that kind of motivation or whatever. But before your workouts, about 30 minutes before is probably the best time to use it.

I think this is why people like using caffeine before meetings because it gives you that kind of motivation or whatever. But before your workouts, about 30 minutes before is probably the best time to use it.

Or is it I need it to feel normal? And this is how most people use caffeine. They use it so regularly and so consistently that it's a fix that they need to feel normal. This is how you know your tolerance is now so high that if you don't have it, you go through withdrawal that's so bad that you're grumpy, irritable, you have migraines, headaches, or whatever.

Or is it I need it to feel normal? And this is how most people use caffeine. They use it so regularly and so consistently that it's a fix that they need to feel normal. This is how you know your tolerance is now so high that if you don't have it, you go through withdrawal that's so bad that you're grumpy, irritable, you have migraines, headaches, or whatever.

Or is it I need it to feel normal? And this is how most people use caffeine. They use it so regularly and so consistently that it's a fix that they need to feel normal. This is how you know your tolerance is now so high that if you don't have it, you go through withdrawal that's so bad that you're grumpy, irritable, you have migraines, headaches, or whatever.

So definitely, you know, I've used this example before on my podcast. If caffeine were discovered today, it would be a controlled substance. It's definitely a drug, okay? Not necessarily a bad drug. If used improperly, it can definitely be a bad drug. It also has some pro-health benefits for the brain. It's pro-dopamine. It seems to be anti-Alzheimer's, anti-dementia.

So definitely, you know, I've used this example before on my podcast. If caffeine were discovered today, it would be a controlled substance. It's definitely a drug, okay? Not necessarily a bad drug. If used improperly, it can definitely be a bad drug. It also has some pro-health benefits for the brain. It's pro-dopamine. It seems to be anti-Alzheimer's, anti-dementia.

So definitely, you know, I've used this example before on my podcast. If caffeine were discovered today, it would be a controlled substance. It's definitely a drug, okay? Not necessarily a bad drug. If used improperly, it can definitely be a bad drug. It also has some pro-health benefits for the brain. It's pro-dopamine. It seems to be anti-Alzheimer's, anti-dementia.

There seems to be some insulin-sensitizing effects that come from caffeine as well. But it's addictive. The LD50 on it is pretty low. You can overdose on caffeine. I think it was one of the number one reasons why people go to emergency rooms is being over caffeinated. So it's definitely something to pay attention to. But I like going off.

There seems to be some insulin-sensitizing effects that come from caffeine as well. But it's addictive. The LD50 on it is pretty low. You can overdose on caffeine. I think it was one of the number one reasons why people go to emergency rooms is being over caffeinated. So it's definitely something to pay attention to. But I like going off.

There seems to be some insulin-sensitizing effects that come from caffeine as well. But it's addictive. The LD50 on it is pretty low. You can overdose on caffeine. I think it was one of the number one reasons why people go to emergency rooms is being over caffeinated. So it's definitely something to pay attention to. But I like going off.

I used to recommend all my clients to scale down and go off relatively regularly. Another way to do that is use rhodiola. Rhodiola, it's got its own mild stimulatory effects that can offset some of the withdrawal effects that you get from going off caffeine.

I used to recommend all my clients to scale down and go off relatively regularly. Another way to do that is use rhodiola. Rhodiola, it's got its own mild stimulatory effects that can offset some of the withdrawal effects that you get from going off caffeine.

I used to recommend all my clients to scale down and go off relatively regularly. Another way to do that is use rhodiola. Rhodiola, it's got its own mild stimulatory effects that can offset some of the withdrawal effects that you get from going off caffeine.

Well, I mean, in order to hit a target, you need to be very clear with what that target is. It also helps paint the picture. And this is an old trainer hack, right? Somebody would come to me and inquire about, you know, fitness or personal training. I'd say, what's your goal? Oh, I want to get in better shape. All right. What does that mean to you? I want to lose weight.

Well, I mean, in order to hit a target, you need to be very clear with what that target is. It also helps paint the picture. And this is an old trainer hack, right? Somebody would come to me and inquire about, you know, fitness or personal training. I'd say, what's your goal? Oh, I want to get in better shape. All right. What does that mean to you? I want to lose weight.

Well, I mean, in order to hit a target, you need to be very clear with what that target is. It also helps paint the picture. And this is an old trainer hack, right? Somebody would come to me and inquire about, you know, fitness or personal training. I'd say, what's your goal? Oh, I want to get in better shape. All right. What does that mean to you? I want to lose weight.

Yeah, totally. And there's data to back that up, right? So movement changes our mood. In fact, I just brought up a study recently that showed that the positive mood changes that happen from exercise, we've known for a long time and it's been established that they last for a few hours, right? You see this uptake in neurotransmitters like dopamine,

Yeah, totally. And there's data to back that up, right? So movement changes our mood. In fact, I just brought up a study recently that showed that the positive mood changes that happen from exercise, we've known for a long time and it's been established that they last for a few hours, right? You see this uptake in neurotransmitters like dopamine,

Yeah, totally. And there's data to back that up, right? So movement changes our mood. In fact, I just brought up a study recently that showed that the positive mood changes that happen from exercise, we've known for a long time and it's been established that they last for a few hours, right? You see this uptake in neurotransmitters like dopamine,

How much weight do you want to lose? What parts of your body want to focus on? Do you want to improve your mobility? Like the more specific I could get as a trainer, the greater the odds that we were going to be consistent and accomplish our goal. Plus it gave me a framework of, what to work on or how to guide this person. So specifics. I want to lose 30 pounds. Let's back up from that. Okay.

How much weight do you want to lose? What parts of your body want to focus on? Do you want to improve your mobility? Like the more specific I could get as a trainer, the greater the odds that we were going to be consistent and accomplish our goal. Plus it gave me a framework of, what to work on or how to guide this person. So specifics. I want to lose 30 pounds. Let's back up from that. Okay.

How much weight do you want to lose? What parts of your body want to focus on? Do you want to improve your mobility? Like the more specific I could get as a trainer, the greater the odds that we were going to be consistent and accomplish our goal. Plus it gave me a framework of, what to work on or how to guide this person. So specifics. I want to lose 30 pounds. Let's back up from that. Okay.

I need to start with, I'm going to be consistent in the gym two days a week. So let's start there. And then from there, it could be, I'm going to add five reps to my squat. Um, I'm going to be, I'm going to hit my protein targets, uh, for four days in a row. I'm going to try and go four days in a row without missing, by the way, hitting protein targets, very difficult.

I need to start with, I'm going to be consistent in the gym two days a week. So let's start there. And then from there, it could be, I'm going to add five reps to my squat. Um, I'm going to be, I'm going to hit my protein targets, uh, for four days in a row. I'm going to try and go four days in a row without missing, by the way, hitting protein targets, very difficult.

I need to start with, I'm going to be consistent in the gym two days a week. So let's start there. And then from there, it could be, I'm going to add five reps to my squat. Um, I'm going to be, I'm going to hit my protein targets, uh, for four days in a row. I'm going to try and go four days in a row without missing, by the way, hitting protein targets, very difficult.

So I've said this already earlier about hitting your, your target body weight and protein. It's not easy to do. Um, uh, for most people, it's actually quite difficult. Satiety hits, uh, quite, uh, quite easily. So that's what I mean by being specific and then changing, uh, A lot of those goals and trying to move away from the cosmetic goals and move to performance goals as well.

So I've said this already earlier about hitting your, your target body weight and protein. It's not easy to do. Um, uh, for most people, it's actually quite difficult. Satiety hits, uh, quite, uh, quite easily. So that's what I mean by being specific and then changing, uh, A lot of those goals and trying to move away from the cosmetic goals and move to performance goals as well.

So I've said this already earlier about hitting your, your target body weight and protein. It's not easy to do. Um, uh, for most people, it's actually quite difficult. Satiety hits, uh, quite, uh, quite easily. So that's what I mean by being specific and then changing, uh, A lot of those goals and trying to move away from the cosmetic goals and move to performance goals as well.

Most people don't use performance goals. It's all cosmetic goals. Lose weight, look better. What do you think is going to happen to you if you improve your mile time or you're able to lift 20 more pounds in your deadlift or in your bench press? You're going to look better.

Most people don't use performance goals. It's all cosmetic goals. Lose weight, look better. What do you think is going to happen to you if you improve your mile time or you're able to lift 20 more pounds in your deadlift or in your bench press? You're going to look better.

Most people don't use performance goals. It's all cosmetic goals. Lose weight, look better. What do you think is going to happen to you if you improve your mile time or you're able to lift 20 more pounds in your deadlift or in your bench press? You're going to look better.

What do you think is going to happen if I go from I want to lose weight, you know, 30 pounds to I'm going to hit my protein targets four days in a row or every single day, right? So look at the specific type of goals that lead to the bigger goal. Don't make them all cosmetic.

What do you think is going to happen if I go from I want to lose weight, you know, 30 pounds to I'm going to hit my protein targets four days in a row or every single day, right? So look at the specific type of goals that lead to the bigger goal. Don't make them all cosmetic.

What do you think is going to happen if I go from I want to lose weight, you know, 30 pounds to I'm going to hit my protein targets four days in a row or every single day, right? So look at the specific type of goals that lead to the bigger goal. Don't make them all cosmetic.

You know, maybe it's I'm going to read for 15 minutes a day on health and wellness-oriented material, and I'm going to start my day that way, right? That could be a goal that you know is going to lead to better behaviors later on. These are all literal strategies I've used with clients that have helped them find success.

You know, maybe it's I'm going to read for 15 minutes a day on health and wellness-oriented material, and I'm going to start my day that way, right? That could be a goal that you know is going to lead to better behaviors later on. These are all literal strategies I've used with clients that have helped them find success.

You know, maybe it's I'm going to read for 15 minutes a day on health and wellness-oriented material, and I'm going to start my day that way, right? That could be a goal that you know is going to lead to better behaviors later on. These are all literal strategies I've used with clients that have helped them find success.

And it's not the whole just the general get in better shape, you know, type of goal.

And it's not the whole just the general get in better shape, you know, type of goal.

And it's not the whole just the general get in better shape, you know, type of goal.

Distracts them. It also sets you up for failure. It's very difficult to accomplish, you know, five different things at once. Like what you don't want to do is throw everything but the kitchen sink at yourself when you're trying to pursue fitness. The statistics on this are I mean, so many people, you know, I managed gyms for years.

Distracts them. It also sets you up for failure. It's very difficult to accomplish, you know, five different things at once. Like what you don't want to do is throw everything but the kitchen sink at yourself when you're trying to pursue fitness. The statistics on this are I mean, so many people, you know, I managed gyms for years.

Distracts them. It also sets you up for failure. It's very difficult to accomplish, you know, five different things at once. Like what you don't want to do is throw everything but the kitchen sink at yourself when you're trying to pursue fitness. The statistics on this are I mean, so many people, you know, I managed gyms for years.

And come January, by the second or third week of January, by the way, it's not the first week, people recovering from New Year's Eve. But usually by the second week or so, you see about a 50% or more increase in foot traffic. That's members and potential new members. By the time March rolls around, that's almost all gone. By the time the summer's around, they stop. Almost all those people stop.

And come January, by the second or third week of January, by the way, it's not the first week, people recovering from New Year's Eve. But usually by the second week or so, you see about a 50% or more increase in foot traffic. That's members and potential new members. By the time March rolls around, that's almost all gone. By the time the summer's around, they stop. Almost all those people stop.

And come January, by the second or third week of January, by the way, it's not the first week, people recovering from New Year's Eve. But usually by the second week or so, you see about a 50% or more increase in foot traffic. That's members and potential new members. By the time March rolls around, that's almost all gone. By the time the summer's around, they stop. Almost all those people stop.

Now, the ones that tend to stick around are the ones that hire coaches. and the ones that are systematic with how they approach their goals. They come in with different kinds of goals. It's like you're more likely to be successful overall if your goal is I don't have a weight loss goal. I don't have a muscle building goal. My goal is to make it to the gym three days a week.

Now, the ones that tend to stick around are the ones that hire coaches. and the ones that are systematic with how they approach their goals. They come in with different kinds of goals. It's like you're more likely to be successful overall if your goal is I don't have a weight loss goal. I don't have a muscle building goal. My goal is to make it to the gym three days a week.

Now, the ones that tend to stick around are the ones that hire coaches. and the ones that are systematic with how they approach their goals. They come in with different kinds of goals. It's like you're more likely to be successful overall if your goal is I don't have a weight loss goal. I don't have a muscle building goal. My goal is to make it to the gym three days a week.

catecholamines, norepinephrine, epinephrine, these energy producing chemicals. So when you exercise or move a little bit, you just kind of, everybody knows this, you get up and move, you feel a little bit more energized, right? So long as you don't overdo it.

catecholamines, norepinephrine, epinephrine, these energy producing chemicals. So when you exercise or move a little bit, you just kind of, everybody knows this, you get up and move, you feel a little bit more energized, right? So long as you don't overdo it.

catecholamines, norepinephrine, epinephrine, these energy producing chemicals. So when you exercise or move a little bit, you just kind of, everybody knows this, you get up and move, you feel a little bit more energized, right? So long as you don't overdo it.

You're more likely to lose weight, build muscle, get fit with that than you are by saying my goal is to lose 30 pounds and build muscle. You're more likely to be successful with hitting the, I'm going to just make it to the gym a few days a week.

You're more likely to lose weight, build muscle, get fit with that than you are by saying my goal is to lose 30 pounds and build muscle. You're more likely to be successful with hitting the, I'm going to just make it to the gym a few days a week.

You're more likely to lose weight, build muscle, get fit with that than you are by saying my goal is to lose 30 pounds and build muscle. You're more likely to be successful with hitting the, I'm going to just make it to the gym a few days a week.

Speaking of which, a big mistake people make, especially when they first get started, is they have this all or nothing approach when they do make it to the gym. Well, I don't have the energy to do my full workout, so I'm just going to skip. No, go and go easy. Or go and do a little bit or half. You're far more likely to be consistent.

Speaking of which, a big mistake people make, especially when they first get started, is they have this all or nothing approach when they do make it to the gym. Well, I don't have the energy to do my full workout, so I'm just going to skip. No, go and go easy. Or go and do a little bit or half. You're far more likely to be consistent.

Speaking of which, a big mistake people make, especially when they first get started, is they have this all or nothing approach when they do make it to the gym. Well, I don't have the energy to do my full workout, so I'm just going to skip. No, go and go easy. Or go and do a little bit or half. You're far more likely to be consistent.

You're far more likely to accomplish your goals by doing that than you are by skipping entirely. There's definitely a place and a time for not going. to the gym or not making it to your workout, but you can modify your workout. You could drop the intensity way down. You can go just walk a little bit on the treadmill. You can go lift half as much weight as you normally do.

You're far more likely to accomplish your goals by doing that than you are by skipping entirely. There's definitely a place and a time for not going. to the gym or not making it to your workout, but you can modify your workout. You could drop the intensity way down. You can go just walk a little bit on the treadmill. You can go lift half as much weight as you normally do.

You're far more likely to accomplish your goals by doing that than you are by skipping entirely. There's definitely a place and a time for not going. to the gym or not making it to your workout, but you can modify your workout. You could drop the intensity way down. You can go just walk a little bit on the treadmill. You can go lift half as much weight as you normally do.

Just go through the motions. But just that consistent behavior. You know, I found this a long time ago. It's funny too, because it's our most popular selling workout program. you're more likely to be successful doing 15 minutes a day than you are working out twice a week for 45 minutes each time, which I believe adds up to the same amount of time.

Just go through the motions. But just that consistent behavior. You know, I found this a long time ago. It's funny too, because it's our most popular selling workout program. you're more likely to be successful doing 15 minutes a day than you are working out twice a week for 45 minutes each time, which I believe adds up to the same amount of time.

Just go through the motions. But just that consistent behavior. You know, I found this a long time ago. It's funny too, because it's our most popular selling workout program. you're more likely to be successful doing 15 minutes a day than you are working out twice a week for 45 minutes each time, which I believe adds up to the same amount of time.

So if you just did like, here, I'm going to do two exercises a day. That's it. Every day I'm doing two exercises. I'm going to do some bodyweight squats. And I'm going to do some step ups or I'm going to do some push ups. I'm going to do some body weight rows or something like that. Right.

So if you just did like, here, I'm going to do two exercises a day. That's it. Every day I'm doing two exercises. I'm going to do some bodyweight squats. And I'm going to do some step ups or I'm going to do some push ups. I'm going to do some body weight rows or something like that. Right.

So if you just did like, here, I'm going to do two exercises a day. That's it. Every day I'm doing two exercises. I'm going to do some bodyweight squats. And I'm going to do some step ups or I'm going to do some push ups. I'm going to do some body weight rows or something like that. Right.

If you just have 15 minutes every single day, you're far more likely to be successful than trying to make it to the gym for, you know, 45 minutes to an hour, two days a week.

If you just have 15 minutes every single day, you're far more likely to be successful than trying to make it to the gym for, you know, 45 minutes to an hour, two days a week.

If you just have 15 minutes every single day, you're far more likely to be successful than trying to make it to the gym for, you know, 45 minutes to an hour, two days a week.

But now they're finding in studies, and this I think was out of the University of London, if I'm not mistaken, showed that activity has this positive effect on your mood that lasts for about 48 hours. And you see changes with the way that the hippocampus functions and blood flow to the brain. All right, so what does that have to do with what you said?

But now they're finding in studies, and this I think was out of the University of London, if I'm not mistaken, showed that activity has this positive effect on your mood that lasts for about 48 hours. And you see changes with the way that the hippocampus functions and blood flow to the brain. All right, so what does that have to do with what you said?

But now they're finding in studies, and this I think was out of the University of London, if I'm not mistaken, showed that activity has this positive effect on your mood that lasts for about 48 hours. And you see changes with the way that the hippocampus functions and blood flow to the brain. All right, so what does that have to do with what you said?

Well, simple in the sense that there's a hierarchy of importance and priorities when it comes to nutrition. Now, there's definitely value in what a lot of wellness channels and individuals communicate when it comes to food.

Well, simple in the sense that there's a hierarchy of importance and priorities when it comes to nutrition. Now, there's definitely value in what a lot of wellness channels and individuals communicate when it comes to food.

Well, simple in the sense that there's a hierarchy of importance and priorities when it comes to nutrition. Now, there's definitely value in what a lot of wellness channels and individuals communicate when it comes to food.

But if right now you're eating typical American diet, 70% ultra processed food diet, you don't have to go all the way from that to grass fed, grass finished, organic, you know, you know, I only eat meat from, you know, food that is blessed by a Tibetan monk or whatever, right? Yeah. Just start very basic. I'm just going to go with no ultra-processed foods. Just start there.

But if right now you're eating typical American diet, 70% ultra processed food diet, you don't have to go all the way from that to grass fed, grass finished, organic, you know, you know, I only eat meat from, you know, food that is blessed by a Tibetan monk or whatever, right? Yeah. Just start very basic. I'm just going to go with no ultra-processed foods. Just start there.

But if right now you're eating typical American diet, 70% ultra processed food diet, you don't have to go all the way from that to grass fed, grass finished, organic, you know, you know, I only eat meat from, you know, food that is blessed by a Tibetan monk or whatever, right? Yeah. Just start very basic. I'm just going to go with no ultra-processed foods. Just start there.

And then it may be, I'm going to get my protein targets. Then it can be food quality. Now I'm going to go with the more grass-fed variety. Go with foods that are easily digestible. This makes a huge difference in how you feel. Easily digestible foods... tend to lead to better behaviors later on.

And then it may be, I'm going to get my protein targets. Then it can be food quality. Now I'm going to go with the more grass-fed variety. Go with foods that are easily digestible. This makes a huge difference in how you feel. Easily digestible foods... tend to lead to better behaviors later on.

And then it may be, I'm going to get my protein targets. Then it can be food quality. Now I'm going to go with the more grass-fed variety. Go with foods that are easily digestible. This makes a huge difference in how you feel. Easily digestible foods... tend to lead to better behaviors later on.

Poor digestion, bloat, constipation causes lots of different changes in the body, mild immune reactions that you might not necessarily notice, but changes in how you feel that later on lead to different types of cravings. Good examples of foods that people tend to have issues digesting, gluten, dairy, legumes tend to be up there. So rice, potato, well-cooked vegetables.

Poor digestion, bloat, constipation causes lots of different changes in the body, mild immune reactions that you might not necessarily notice, but changes in how you feel that later on lead to different types of cravings. Good examples of foods that people tend to have issues digesting, gluten, dairy, legumes tend to be up there. So rice, potato, well-cooked vegetables.

Poor digestion, bloat, constipation causes lots of different changes in the body, mild immune reactions that you might not necessarily notice, but changes in how you feel that later on lead to different types of cravings. Good examples of foods that people tend to have issues digesting, gluten, dairy, legumes tend to be up there. So rice, potato, well-cooked vegetables.

Well-cooked vegetables are easier to digest. then raw vegetables, meats, eggs, fish, chicken. And, you know, you can definitely make them taste good with seasoning, salsas, prepare your foods ahead of time, you know, once a week or twice a week, make big batches, prepare your meals, and then go from there. That's like a really winning strategy.

Well-cooked vegetables are easier to digest. then raw vegetables, meats, eggs, fish, chicken. And, you know, you can definitely make them taste good with seasoning, salsas, prepare your foods ahead of time, you know, once a week or twice a week, make big batches, prepare your meals, and then go from there. That's like a really winning strategy.

Well-cooked vegetables are easier to digest. then raw vegetables, meats, eggs, fish, chicken. And, you know, you can definitely make them taste good with seasoning, salsas, prepare your foods ahead of time, you know, once a week or twice a week, make big batches, prepare your meals, and then go from there. That's like a really winning strategy.

It's a really good winning strategy to pre-prep your foods.

It's a really good winning strategy to pre-prep your foods.

It's a really good winning strategy to pre-prep your foods.

Well, when you feel a little bit better, you're more likely to make better decisions. If you look at the eating habits that people tend to have that can maybe be labeled as poor eating habits, they tend to be more closely connected to bad feelings, to feeling depressed or low energy or high stress. Movement is a very simple fix.

Well, when you feel a little bit better, you're more likely to make better decisions. If you look at the eating habits that people tend to have that can maybe be labeled as poor eating habits, they tend to be more closely connected to bad feelings, to feeling depressed or low energy or high stress. Movement is a very simple fix.

Well, when you feel a little bit better, you're more likely to make better decisions. If you look at the eating habits that people tend to have that can maybe be labeled as poor eating habits, they tend to be more closely connected to bad feelings, to feeling depressed or low energy or high stress. Movement is a very simple fix.

Real basic, simple. If you could tolerate dairy, right? If dairy is not an issue for you digestive-wise, like full-fat cottage cheese with some fruit in it is a great high-protein, Great macronutrient breakdown meal. It requires almost zero prep, right? Some tuna fish with, you know, some fruit or some crackers or throw in some olive oil on that, like really easy, basic stuff that you can eat.

Real basic, simple. If you could tolerate dairy, right? If dairy is not an issue for you digestive-wise, like full-fat cottage cheese with some fruit in it is a great high-protein, Great macronutrient breakdown meal. It requires almost zero prep, right? Some tuna fish with, you know, some fruit or some crackers or throw in some olive oil on that, like really easy, basic stuff that you can eat.

Real basic, simple. If you could tolerate dairy, right? If dairy is not an issue for you digestive-wise, like full-fat cottage cheese with some fruit in it is a great high-protein, Great macronutrient breakdown meal. It requires almost zero prep, right? Some tuna fish with, you know, some fruit or some crackers or throw in some olive oil on that, like really easy, basic stuff that you can eat.

And then the pre-prepped stuff, right? I made some food on Monday or Sunday and I just have it ready to go and I can throw some salsa on it. You know, eggs, very easy to prepare. Like scrambling eggs takes almost no time. Like the You know, overcomplicating things just puts barriers between you and potential success and progress.

And then the pre-prepped stuff, right? I made some food on Monday or Sunday and I just have it ready to go and I can throw some salsa on it. You know, eggs, very easy to prepare. Like scrambling eggs takes almost no time. Like the You know, overcomplicating things just puts barriers between you and potential success and progress.

And then the pre-prepped stuff, right? I made some food on Monday or Sunday and I just have it ready to go and I can throw some salsa on it. You know, eggs, very easy to prepare. Like scrambling eggs takes almost no time. Like the You know, overcomplicating things just puts barriers between you and potential success and progress.

Simple foods like that are very, very easy to follow, very easy to make. You can go to the grocery store, you can buy it off the shelf. Like I said, tuna fish and cottage, these are bodybuilding staples. And I know, by the way, they're bodybuilding staples for a reason. They were easy and inexpensive. And they can oftentimes, like you can dress them up, make them taste good.

Simple foods like that are very, very easy to follow, very easy to make. You can go to the grocery store, you can buy it off the shelf. Like I said, tuna fish and cottage, these are bodybuilding staples. And I know, by the way, they're bodybuilding staples for a reason. They were easy and inexpensive. And they can oftentimes, like you can dress them up, make them taste good.

Simple foods like that are very, very easy to follow, very easy to make. You can go to the grocery store, you can buy it off the shelf. Like I said, tuna fish and cottage, these are bodybuilding staples. And I know, by the way, they're bodybuilding staples for a reason. They were easy and inexpensive. And they can oftentimes, like you can dress them up, make them taste good.

Berries. Berries are phenomenal, phenomenally high sources of fiber, low glycemic index carbohydrates. You can eat a whole bunch of them. They're very low calorie, require zero prep, like blackberries, raspberries, blueberries. Those are some of my favorite ways to give clients extra sources of fiber.

Berries. Berries are phenomenal, phenomenally high sources of fiber, low glycemic index carbohydrates. You can eat a whole bunch of them. They're very low calorie, require zero prep, like blackberries, raspberries, blueberries. Those are some of my favorite ways to give clients extra sources of fiber.

Berries. Berries are phenomenal, phenomenally high sources of fiber, low glycemic index carbohydrates. You can eat a whole bunch of them. They're very low calorie, require zero prep, like blackberries, raspberries, blueberries. Those are some of my favorite ways to give clients extra sources of fiber.

And then if, you know, if digestion's an issue, psyllium husk is a very easy pro-digestive cholesterol-lowering supplement. You could take three capsules with a meal and find, you know, some great regularity and there's some great health benefits to taking psyllium. And then well-cooked vegetables, like cook them well, add a little olive oil. You know, it could be asparagus.

And then if, you know, if digestion's an issue, psyllium husk is a very easy pro-digestive cholesterol-lowering supplement. You could take three capsules with a meal and find, you know, some great regularity and there's some great health benefits to taking psyllium. And then well-cooked vegetables, like cook them well, add a little olive oil. You know, it could be asparagus.

And then if, you know, if digestion's an issue, psyllium husk is a very easy pro-digestive cholesterol-lowering supplement. You could take three capsules with a meal and find, you know, some great regularity and there's some great health benefits to taking psyllium. And then well-cooked vegetables, like cook them well, add a little olive oil. You know, it could be asparagus.

It could be, you know, broccoli. The cruciferous ones sometimes people have issues with. But well-cooked vegetables, great, you know, spinach, like a great way to get things moving and to add satiety to your meal.

It could be, you know, broccoli. The cruciferous ones sometimes people have issues with. But well-cooked vegetables, great, you know, spinach, like a great way to get things moving and to add satiety to your meal.

It could be, you know, broccoli. The cruciferous ones sometimes people have issues with. But well-cooked vegetables, great, you know, spinach, like a great way to get things moving and to add satiety to your meal.

Yeah.

Yeah.

Yeah.

There's two categories of activity I want to look at. There's

There's two categories of activity I want to look at. There's

There's two categories of activity I want to look at. There's

structured workouts uh which you know strength training being the most effective uh generally speaking for health metabolism boost fat loss etc but that's a structured workout there's a program there's programming there's exercises and then there's just activity walking being phenomenal but also just not sitting so standing uh or or again avoiding sitting for too long in fact there was a study that was relatively i think was the last five years that showed that

structured workouts uh which you know strength training being the most effective uh generally speaking for health metabolism boost fat loss etc but that's a structured workout there's a program there's programming there's exercises and then there's just activity walking being phenomenal but also just not sitting so standing uh or or again avoiding sitting for too long in fact there was a study that was relatively i think was the last five years that showed that

structured workouts uh which you know strength training being the most effective uh generally speaking for health metabolism boost fat loss etc but that's a structured workout there's a program there's programming there's exercises and then there's just activity walking being phenomenal but also just not sitting so standing uh or or again avoiding sitting for too long in fact there was a study that was relatively i think was the last five years that showed that

Exercise in general is probably, well, definitely, again, based off the data, is the most cost effective and one of the most effective ways to do things that can prove the symptoms of the most common forms of depression and anxiety. And we also see this behaviorally when you do something that you perceive as pro-health behavior. you tend to make more pro-health decisions later on.

Exercise in general is probably, well, definitely, again, based off the data, is the most cost effective and one of the most effective ways to do things that can prove the symptoms of the most common forms of depression and anxiety. And we also see this behaviorally when you do something that you perceive as pro-health behavior. you tend to make more pro-health decisions later on.

Exercise in general is probably, well, definitely, again, based off the data, is the most cost effective and one of the most effective ways to do things that can prove the symptoms of the most common forms of depression and anxiety. And we also see this behaviorally when you do something that you perceive as pro-health behavior. you tend to make more pro-health decisions later on.

inactivity was as bad for your health as smoking was just sitting, right? So, and by the way, people who work out every single day, oftentimes are also considered sedentary. Like I'm sedentary. I exercise almost every day, but that's about an hour a day. The rest of the day is this sitting in here in this chair and doing podcasts. So the more you can just not sit.

inactivity was as bad for your health as smoking was just sitting, right? So, and by the way, people who work out every single day, oftentimes are also considered sedentary. Like I'm sedentary. I exercise almost every day, but that's about an hour a day. The rest of the day is this sitting in here in this chair and doing podcasts. So the more you can just not sit.

inactivity was as bad for your health as smoking was just sitting, right? So, and by the way, people who work out every single day, oftentimes are also considered sedentary. Like I'm sedentary. I exercise almost every day, but that's about an hour a day. The rest of the day is this sitting in here in this chair and doing podcasts. So the more you can just not sit.

So if you're doing something that requires you to sit, see if you can do it while standing. And then while you're standing, Shift your body weight side. It sounds so simple and so silly, but it has profound effects on health. And again, there's data that supports all of this. Getting on the floor is another one, right? There's a difference between sitting in a chair and sitting on the floor.

So if you're doing something that requires you to sit, see if you can do it while standing. And then while you're standing, Shift your body weight side. It sounds so simple and so silly, but it has profound effects on health. And again, there's data that supports all of this. Getting on the floor is another one, right? There's a difference between sitting in a chair and sitting on the floor.

So if you're doing something that requires you to sit, see if you can do it while standing. And then while you're standing, Shift your body weight side. It sounds so simple and so silly, but it has profound effects on health. And again, there's data that supports all of this. Getting on the floor is another one, right? There's a difference between sitting in a chair and sitting on the floor.

Sitting on the floor requires more core stability, more mobility in general. It requires you to get up. and get back down. There's a great documentary I was watching not that long ago on villages in Okinawa, where they have these kind of traditional homes. And you had these, you know, 90 year old individuals whose houses had no chairs. The traditional way of sitting was to sit on the floor.

Sitting on the floor requires more core stability, more mobility in general. It requires you to get up. and get back down. There's a great documentary I was watching not that long ago on villages in Okinawa, where they have these kind of traditional homes. And you had these, you know, 90 year old individuals whose houses had no chairs. The traditional way of sitting was to sit on the floor.

Sitting on the floor requires more core stability, more mobility in general. It requires you to get up. and get back down. There's a great documentary I was watching not that long ago on villages in Okinawa, where they have these kind of traditional homes. And you had these, you know, 90 year old individuals whose houses had no chairs. The traditional way of sitting was to sit on the floor.

And here they are, 90 years old, able to get up and down off the floor. Why? Because they did it every single day. Like, that's a silly one. It sounds silly, but it makes a big difference than just not sitting in a chair, sitting on the floor. Requires more muscle, more stability, more activation than sitting in a chair like this one.

And here they are, 90 years old, able to get up and down off the floor. Why? Because they did it every single day. Like, that's a silly one. It sounds silly, but it makes a big difference than just not sitting in a chair, sitting on the floor. Requires more muscle, more stability, more activation than sitting in a chair like this one.

And here they are, 90 years old, able to get up and down off the floor. Why? Because they did it every single day. Like, that's a silly one. It sounds silly, but it makes a big difference than just not sitting in a chair, sitting on the floor. Requires more muscle, more stability, more activation than sitting in a chair like this one.

So if you hit about 8,000 steps a day, which if you were to walk 10 minutes after breakfast, lunch, and dinner, and then also try to stay relatively conscious of moving throughout the day, like taking the bathroom on the second floor of your office and climbing the stairs every time, parking a little further in the parking lot, you'll probably hit 8,000 steps.

So if you hit about 8,000 steps a day, which if you were to walk 10 minutes after breakfast, lunch, and dinner, and then also try to stay relatively conscious of moving throughout the day, like taking the bathroom on the second floor of your office and climbing the stairs every time, parking a little further in the parking lot, you'll probably hit 8,000 steps.

So if you hit about 8,000 steps a day, which if you were to walk 10 minutes after breakfast, lunch, and dinner, and then also try to stay relatively conscious of moving throughout the day, like taking the bathroom on the second floor of your office and climbing the stairs every time, parking a little further in the parking lot, you'll probably hit 8,000 steps.

You know, the other thing you could do is build muscle because it's so protective against being sedentary. It's one of the most protective things you could do. So my workouts, which are typically an hour, most days revolve around building muscle, which has the protective effect that helps protect against, like I said, what I'm doing right now.

You know, the other thing you could do is build muscle because it's so protective against being sedentary. It's one of the most protective things you could do. So my workouts, which are typically an hour, most days revolve around building muscle, which has the protective effect that helps protect against, like I said, what I'm doing right now.

You know, the other thing you could do is build muscle because it's so protective against being sedentary. It's one of the most protective things you could do. So my workouts, which are typically an hour, most days revolve around building muscle, which has the protective effect that helps protect against, like I said, what I'm doing right now.

But it's one of the things that we do in here during the day, because we'll come in here and we'll podcast and we'll record episodes. And we're in here for most of the day is we try to break up the day with a walk. We go up and after recording one or two episodes, we'll go on a walk for 15 or 20 minutes. It actually also helps the show.

But it's one of the things that we do in here during the day, because we'll come in here and we'll podcast and we'll record episodes. And we're in here for most of the day is we try to break up the day with a walk. We go up and after recording one or two episodes, we'll go on a walk for 15 or 20 minutes. It actually also helps the show.

But it's one of the things that we do in here during the day, because we'll come in here and we'll podcast and we'll record episodes. And we're in here for most of the day is we try to break up the day with a walk. We go up and after recording one or two episodes, we'll go on a walk for 15 or 20 minutes. It actually also helps the show.

So in other words, studies will show that when people start an exercise program, they're more likely to pay attention to what they eat. When they stop exercising, they're less likely to pay attention to what they're doing with their food. So it does have downstream effects. And again, it's a simple ask, right? Again, you just move for 10 minutes.

So in other words, studies will show that when people start an exercise program, they're more likely to pay attention to what they eat. When they stop exercising, they're less likely to pay attention to what they're doing with their food. So it does have downstream effects. And again, it's a simple ask, right? Again, you just move for 10 minutes.

So in other words, studies will show that when people start an exercise program, they're more likely to pay attention to what they eat. When they stop exercising, they're less likely to pay attention to what they're doing with their food. So it does have downstream effects. And again, it's a simple ask, right? Again, you just move for 10 minutes.

It actually helps with the way that we present ourselves and communicate on the podcast. So it's just breaking up the day by moving. You know, it's got to be a conscious thing. You know, back in the day, I would hear the recommendation or the advice where, you know, you would hear people say things like, park your car further in the, you know, down the parking lot or take the stairs.

It actually helps with the way that we present ourselves and communicate on the podcast. So it's just breaking up the day by moving. You know, it's got to be a conscious thing. You know, back in the day, I would hear the recommendation or the advice where, you know, you would hear people say things like, park your car further in the, you know, down the parking lot or take the stairs.

It actually helps with the way that we present ourselves and communicate on the podcast. So it's just breaking up the day by moving. You know, it's got to be a conscious thing. You know, back in the day, I would hear the recommendation or the advice where, you know, you would hear people say things like, park your car further in the, you know, down the parking lot or take the stairs.

I used to think how silly that was. No, no, that's great advice. It's really good advice. Like, if you work in an office and there's a bathroom that you need to use, maybe pick the one on the second floor. And that's all you do. All I do is I don't use that one. I use the one on the second floor and I walk up to it. Like that alone will have huge impacts on your activity.

I used to think how silly that was. No, no, that's great advice. It's really good advice. Like, if you work in an office and there's a bathroom that you need to use, maybe pick the one on the second floor. And that's all you do. All I do is I don't use that one. I use the one on the second floor and I walk up to it. Like that alone will have huge impacts on your activity.

I used to think how silly that was. No, no, that's great advice. It's really good advice. Like, if you work in an office and there's a bathroom that you need to use, maybe pick the one on the second floor. And that's all you do. All I do is I don't use that one. I use the one on the second floor and I walk up to it. Like that alone will have huge impacts on your activity.

You can track your steps and see for yourself.

You can track your steps and see for yourself.

You can track your steps and see for yourself.

So if this is new to you and you're just getting started, walk after breakfast, lunch, and dinner for five to 10 minutes. Hit your target body weight and protein from whole foods. So not from shakes and bars, but from whole foods. Eat the protein first. Strength train once a week. Go to the gym, do four exercises. Make sure that they're big gross motor movement compound type exercises.

So if this is new to you and you're just getting started, walk after breakfast, lunch, and dinner for five to 10 minutes. Hit your target body weight and protein from whole foods. So not from shakes and bars, but from whole foods. Eat the protein first. Strength train once a week. Go to the gym, do four exercises. Make sure that they're big gross motor movement compound type exercises.

So if this is new to you and you're just getting started, walk after breakfast, lunch, and dinner for five to 10 minutes. Hit your target body weight and protein from whole foods. So not from shakes and bars, but from whole foods. Eat the protein first. Strength train once a week. Go to the gym, do four exercises. Make sure that they're big gross motor movement compound type exercises.

Things like squatting, deadlifting, pressing, and rowing. Like if you just did that and you stay consistent doing that, you would get exceptional results. And then when you do the workout, don't beat yourself up in the gym. Practice the exercises. Use a weight that's challenging, but practice the technique and skill of the exercise and master the technique of the exercise.

Things like squatting, deadlifting, pressing, and rowing. Like if you just did that and you stay consistent doing that, you would get exceptional results. And then when you do the workout, don't beat yourself up in the gym. Practice the exercises. Use a weight that's challenging, but practice the technique and skill of the exercise and master the technique of the exercise.

Things like squatting, deadlifting, pressing, and rowing. Like if you just did that and you stay consistent doing that, you would get exceptional results. And then when you do the workout, don't beat yourself up in the gym. Practice the exercises. Use a weight that's challenging, but practice the technique and skill of the exercise and master the technique of the exercise.

That right there, you'll be great.

That right there, you'll be great.

That right there, you'll be great.

Oh, that's, that's the protocol. A hundred percent. I mean, uh, 10 to 20 pounds is what you, what most people will accomplish that they're consistent with what I said is what they'll get. By the way, it's a snowball effect of results. That's what you should expect. Don't expect this initial boom of, uh, of progress and results the way that it's going to feel. So I'm just going to paint the picture.

Oh, that's, that's the protocol. A hundred percent. I mean, uh, 10 to 20 pounds is what you, what most people will accomplish that they're consistent with what I said is what they'll get. By the way, it's a snowball effect of results. That's what you should expect. Don't expect this initial boom of, uh, of progress and results the way that it's going to feel. So I'm just going to paint the picture.

Oh, that's, that's the protocol. A hundred percent. I mean, uh, 10 to 20 pounds is what you, what most people will accomplish that they're consistent with what I said is what they'll get. By the way, it's a snowball effect of results. That's what you should expect. Don't expect this initial boom of, uh, of progress and results the way that it's going to feel. So I'm just going to paint the picture.

By the way, there was a study that was done on this very topic where they had people not even walk. They did seated calf raises. Now, this wasn't a machine. It's literally me sitting here and lifting my heels. So they activated the soleus muscle, which is a flat calf muscle under the large gastroc muscle of the calf.

By the way, there was a study that was done on this very topic where they had people not even walk. They did seated calf raises. Now, this wasn't a machine. It's literally me sitting here and lifting my heels. So they activated the soleus muscle, which is a flat calf muscle under the large gastroc muscle of the calf.

By the way, there was a study that was done on this very topic where they had people not even walk. They did seated calf raises. Now, this wasn't a machine. It's literally me sitting here and lifting my heels. So they activated the soleus muscle, which is a flat calf muscle under the large gastroc muscle of the calf.

So people know to expect is you're going to start out and you're just going to start to feel a little better. And then you're going to feel stronger. And you're going to notice that you could lift more or you could do more reps in the gym. And your energy is going to feel great. And the scale is not going to move that much for the first couple months.

So people know to expect is you're going to start out and you're just going to start to feel a little better. And then you're going to feel stronger. And you're going to notice that you could lift more or you could do more reps in the gym. And your energy is going to feel great. And the scale is not going to move that much for the first couple months.

So people know to expect is you're going to start out and you're just going to start to feel a little better. And then you're going to feel stronger. And you're going to notice that you could lift more or you could do more reps in the gym. And your energy is going to feel great. And the scale is not going to move that much for the first couple months.

But people are going to approach you who haven't seen you in a while. And they're going to start saying things to you like, wow, how much weight did you lose? Because what's happening is you're burning body fat and you're building muscle at the same time. So all the scale isn't moving much. Your body's changing and you're looking and feeling different.

But people are going to approach you who haven't seen you in a while. And they're going to start saying things to you like, wow, how much weight did you lose? Because what's happening is you're burning body fat and you're building muscle at the same time. So all the scale isn't moving much. Your body's changing and you're looking and feeling different.

But people are going to approach you who haven't seen you in a while. And they're going to start saying things to you like, wow, how much weight did you lose? Because what's happening is you're burning body fat and you're building muscle at the same time. So all the scale isn't moving much. Your body's changing and you're looking and feeling different.

And then the snowball effect starts to happen. As the metabolism kicks in, then you start to see weight go down on the scale. So expect that right there.

And then the snowball effect starts to happen. As the metabolism kicks in, then you start to see weight go down on the scale. So expect that right there.

And then the snowball effect starts to happen. As the metabolism kicks in, then you start to see weight go down on the scale. So expect that right there.

Yeah, the progress you get from exercise is a stress adaptation. So when you exercise, you are causing stress on the body, and the body gets stronger or improves its resilience or its stamina in response to that stress. So that next time, that same stress is no longer a stress. So it's not that different from going out and being out in the sun and having your skin darken in response.

Yeah, the progress you get from exercise is a stress adaptation. So when you exercise, you are causing stress on the body, and the body gets stronger or improves its resilience or its stamina in response to that stress. So that next time, that same stress is no longer a stress. So it's not that different from going out and being out in the sun and having your skin darken in response.

Yeah, the progress you get from exercise is a stress adaptation. So when you exercise, you are causing stress on the body, and the body gets stronger or improves its resilience or its stamina in response to that stress. So that next time, that same stress is no longer a stress. So it's not that different from going out and being out in the sun and having your skin darken in response.

What happens if you stay out in the sun for too long? You get a sunburn. So the stress that is applied on your body needs to be appropriate. Otherwise, you will overcome your body's ability to heal and adapt. And if you're just getting started, it doesn't take much at all.

What happens if you stay out in the sun for too long? You get a sunburn. So the stress that is applied on your body needs to be appropriate. Otherwise, you will overcome your body's ability to heal and adapt. And if you're just getting started, it doesn't take much at all.

What happens if you stay out in the sun for too long? You get a sunburn. So the stress that is applied on your body needs to be appropriate. Otherwise, you will overcome your body's ability to heal and adapt. And if you're just getting started, it doesn't take much at all.

Now, if you've been working out for four or five years consistently, your stress tolerance when it comes to exercise is much higher. And to get your body to progress any further, requires much more careful and intense type training. But especially when you first get started, it doesn't take much at all. So people often ask when I say that, well, how do I know?

Now, if you've been working out for four or five years consistently, your stress tolerance when it comes to exercise is much higher. And to get your body to progress any further, requires much more careful and intense type training. But especially when you first get started, it doesn't take much at all. So people often ask when I say that, well, how do I know?

Now, if you've been working out for four or five years consistently, your stress tolerance when it comes to exercise is much higher. And to get your body to progress any further, requires much more careful and intense type training. But especially when you first get started, it doesn't take much at all. So people often ask when I say that, well, how do I know?

You should feel more energized and better at the end of the workout than you did in the beginning. If you leave your workout feeling like you survived it, you went too hard. You should feel good, energized, healthy, and vibrant. Muscle soreness, minimal at most. Minimal at most is what you should feel.

You should feel more energized and better at the end of the workout than you did in the beginning. If you leave your workout feeling like you survived it, you went too hard. You should feel good, energized, healthy, and vibrant. Muscle soreness, minimal at most. Minimal at most is what you should feel.

You should feel more energized and better at the end of the workout than you did in the beginning. If you leave your workout feeling like you survived it, you went too hard. You should feel good, energized, healthy, and vibrant. Muscle soreness, minimal at most. Minimal at most is what you should feel.

And they saw an improvement, significant improvement in blood sugar and insulin sensitivity from that. That's very, very minor activity. So I like to communicate things that have a big bang for your buck. results. Because again, you know, as I've said, on your show, a couple times, I trained most of my clients over the last, you know, two decades were just everyday regular people.

And they saw an improvement, significant improvement in blood sugar and insulin sensitivity from that. That's very, very minor activity. So I like to communicate things that have a big bang for your buck. results. Because again, you know, as I've said, on your show, a couple times, I trained most of my clients over the last, you know, two decades were just everyday regular people.

And they saw an improvement, significant improvement in blood sugar and insulin sensitivity from that. That's very, very minor activity. So I like to communicate things that have a big bang for your buck. results. Because again, you know, as I've said, on your show, a couple times, I trained most of my clients over the last, you know, two decades were just everyday regular people.

You know, a squat isn't just because it works my legs. There's a technique to it. And the better I perform the technique, the more I'll get out of a squat. A well-performed squat will give me far better results than a poorly performed squat. And a poorly performed squat also has a much higher risk of injury. So treat exercises like skills, like you're going to go learn how to golf.

You know, a squat isn't just because it works my legs. There's a technique to it. And the better I perform the technique, the more I'll get out of a squat. A well-performed squat will give me far better results than a poorly performed squat. And a poorly performed squat also has a much higher risk of injury. So treat exercises like skills, like you're going to go learn how to golf.

You know, a squat isn't just because it works my legs. There's a technique to it. And the better I perform the technique, the more I'll get out of a squat. A well-performed squat will give me far better results than a poorly performed squat. And a poorly performed squat also has a much higher risk of injury. So treat exercises like skills, like you're going to go learn how to golf.

If you wanted to go learn how to golf, you wouldn't just swing the club as hard as you could. You would go out there and you practice the technique of a golf swing so that you could hit the ball further with less effort. That's how it works with strength training as well. So practice the skill of the exercises.

If you wanted to go learn how to golf, you wouldn't just swing the club as hard as you could. You would go out there and you practice the technique of a golf swing so that you could hit the ball further with less effort. That's how it works with strength training as well. So practice the skill of the exercises.

If you wanted to go learn how to golf, you wouldn't just swing the club as hard as you could. You would go out there and you practice the technique of a golf swing so that you could hit the ball further with less effort. That's how it works with strength training as well. So practice the skill of the exercises.

So rather than going to the gym and thinking, I'm going to go hammer my legs, think I'm going to go perfect my squat. Instead of thinking, I'm going to go, you know, make my shoulders sore, think I'm going to perfect the skill of the overhead press. That will get you much further.

So rather than going to the gym and thinking, I'm going to go hammer my legs, think I'm going to go perfect my squat. Instead of thinking, I'm going to go, you know, make my shoulders sore, think I'm going to perfect the skill of the overhead press. That will get you much further.

So rather than going to the gym and thinking, I'm going to go hammer my legs, think I'm going to go perfect my squat. Instead of thinking, I'm going to go, you know, make my shoulders sore, think I'm going to perfect the skill of the overhead press. That will get you much further.

Totally.

Totally.

Totally.

Yeah. So there's a right dose, right? So you have like nothing and then you have too much or what you can tolerate. And then you have the right dose and the right dose is, It's, it allows your body, first of all, it sends a signal. Hey, we have some stress here that we need to heal from. And then we need to adapt to.

Yeah. So there's a right dose, right? So you have like nothing and then you have too much or what you can tolerate. And then you have the right dose and the right dose is, It's, it allows your body, first of all, it sends a signal. Hey, we have some stress here that we need to heal from. And then we need to adapt to.

Yeah. So there's a right dose, right? So you have like nothing and then you have too much or what you can tolerate. And then you have the right dose and the right dose is, It's, it allows your body, first of all, it sends a signal. Hey, we have some stress here that we need to heal from. And then we need to adapt to.

So the healing process of the recovery, the adaptation is above and beyond recovery. So it'd be like if I rub my skin with a rough object and I tore off a couple layers, First, my skin would have to heal. And then I would add a layer or two of skin, which is how you develop a callus. This is the same thing that happens from exercise.

So the healing process of the recovery, the adaptation is above and beyond recovery. So it'd be like if I rub my skin with a rough object and I tore off a couple layers, First, my skin would have to heal. And then I would add a layer or two of skin, which is how you develop a callus. This is the same thing that happens from exercise.

So the healing process of the recovery, the adaptation is above and beyond recovery. So it'd be like if I rub my skin with a rough object and I tore off a couple layers, First, my skin would have to heal. And then I would add a layer or two of skin, which is how you develop a callus. This is the same thing that happens from exercise.

So if you're a fitness fanatic, the odds are you're doing more than is necessary. Now, how do you know this? You're not progressing. You go to the gym and it's the same weight on the same exercises every single time. There's no strength improvement, no stamina improvement, nothing. You're just showing up doing the same thing over and over again. All you're doing at that point is healing.

So if you're a fitness fanatic, the odds are you're doing more than is necessary. Now, how do you know this? You're not progressing. You go to the gym and it's the same weight on the same exercises every single time. There's no strength improvement, no stamina improvement, nothing. You're just showing up doing the same thing over and over again. All you're doing at that point is healing.

So if you're a fitness fanatic, the odds are you're doing more than is necessary. Now, how do you know this? You're not progressing. You go to the gym and it's the same weight on the same exercises every single time. There's no strength improvement, no stamina improvement, nothing. You're just showing up doing the same thing over and over again. All you're doing at that point is healing.

You're healing, but not adapting. Progress, especially in the first couple years, looks like getting stronger. If you're getting stronger, you're moving in the right direction. If you're not getting stronger, then something's wrong. And if you're a fitness fanatic, oftentimes it means you're doing too much, although beginners often do too much as well.

You're healing, but not adapting. Progress, especially in the first couple years, looks like getting stronger. If you're getting stronger, you're moving in the right direction. If you're not getting stronger, then something's wrong. And if you're a fitness fanatic, oftentimes it means you're doing too much, although beginners often do too much as well.

You're healing, but not adapting. Progress, especially in the first couple years, looks like getting stronger. If you're getting stronger, you're moving in the right direction. If you're not getting stronger, then something's wrong. And if you're a fitness fanatic, oftentimes it means you're doing too much, although beginners often do too much as well.

They go and they beat themselves up thinking it's going to get them faster results. It isn't. You're just overcoming your body's ability to adapt. All you're doing, if you're lucky, oftentimes it's even worse than this, is breaking down and healing, breaking down and healing. It's like you're just spinning your tires in the dirt.

They go and they beat themselves up thinking it's going to get them faster results. It isn't. You're just overcoming your body's ability to adapt. All you're doing, if you're lucky, oftentimes it's even worse than this, is breaking down and healing, breaking down and healing. It's like you're just spinning your tires in the dirt.

They go and they beat themselves up thinking it's going to get them faster results. It isn't. You're just overcoming your body's ability to adapt. All you're doing, if you're lucky, oftentimes it's even worse than this, is breaking down and healing, breaking down and healing. It's like you're just spinning your tires in the dirt.

Yeah, I think there are two programs that will probably benefit your audience the most. We have MAPS Starter. This is a great beginner strength training program. And then we have something called MAPS 15, which most people would benefit from. And it's 15 minutes a day. It's two exercises a day of strength training. And it's by far a most popular program.

Yeah, I think there are two programs that will probably benefit your audience the most. We have MAPS Starter. This is a great beginner strength training program. And then we have something called MAPS 15, which most people would benefit from. And it's 15 minutes a day. It's two exercises a day of strength training. And it's by far a most popular program.

Yeah, I think there are two programs that will probably benefit your audience the most. We have MAPS Starter. This is a great beginner strength training program. And then we have something called MAPS 15, which most people would benefit from. And it's 15 minutes a day. It's two exercises a day of strength training. And it's by far a most popular program.

Yes, yes. Walking is very powerful exercise. as a tool to improve insulin sensitivity, to improve overall health. And it's a form of activity that most people can perform with good technique and form with low risk of injury. This is a big deal because a lot of people will pick up exercise. They'll lace up their shoes and go running. I mean, the injury risk is through the roof with it. Why?

Yes, yes. Walking is very powerful exercise. as a tool to improve insulin sensitivity, to improve overall health. And it's a form of activity that most people can perform with good technique and form with low risk of injury. This is a big deal because a lot of people will pick up exercise. They'll lace up their shoes and go running. I mean, the injury risk is through the roof with it. Why?

Yes, yes. Walking is very powerful exercise. as a tool to improve insulin sensitivity, to improve overall health. And it's a form of activity that most people can perform with good technique and form with low risk of injury. This is a big deal because a lot of people will pick up exercise. They'll lace up their shoes and go running. I mean, the injury risk is through the roof with it. Why?

It's the one that people refer other people to get the most. You can find those at mapsfitnessproducts.com.

It's the one that people refer other people to get the most. You can find those at mapsfitnessproducts.com.

It's the one that people refer other people to get the most. You can find those at mapsfitnessproducts.com.

And what I learned through that process was what works and a big part of what works is what people will do, and what they'll do consistently. That's like the most important factor when it comes to what actually works for people.

And what I learned through that process was what works and a big part of what works is what people will do, and what they'll do consistently. That's like the most important factor when it comes to what actually works for people.

And what I learned through that process was what works and a big part of what works is what people will do, and what they'll do consistently. That's like the most important factor when it comes to what actually works for people.

You got it. Thanks for coming in.

You got it. Thanks for coming in.

You got it. Thanks for coming in.

Yeah, no, this is something that people who've worked in gyms and worked with people in fitness have noticed, you know, for a long time. But now you have the data to back this up. By the way, creative types know this. Writer's block. What's one of the solutions for writer block? Get up and go for a walk. Go for a run. Go move, right? Your brain processes better. You think better.

Yeah, no, this is something that people who've worked in gyms and worked with people in fitness have noticed, you know, for a long time. But now you have the data to back this up. By the way, creative types know this. Writer's block. What's one of the solutions for writer block? Get up and go for a walk. Go for a run. Go move, right? Your brain processes better. You think better.

Yeah, no, this is something that people who've worked in gyms and worked with people in fitness have noticed, you know, for a long time. But now you have the data to back this up. By the way, creative types know this. Writer's block. What's one of the solutions for writer block? Get up and go for a walk. Go for a run. Go move, right? Your brain processes better. You think better.

And it changes the filter. through which you perceive the world in some ways, in profound ways. And this is all connected to or all contributes to, I should say, your potential success rate. Again, if you look at the data on weight loss or on people embarking on a fitness journey, getting results in the context of what I'm saying isn't the hard part. It's keeping them.

And it changes the filter. through which you perceive the world in some ways, in profound ways. And this is all connected to or all contributes to, I should say, your potential success rate. Again, if you look at the data on weight loss or on people embarking on a fitness journey, getting results in the context of what I'm saying isn't the hard part. It's keeping them.

And it changes the filter. through which you perceive the world in some ways, in profound ways. And this is all connected to or all contributes to, I should say, your potential success rate. Again, if you look at the data on weight loss or on people embarking on a fitness journey, getting results in the context of what I'm saying isn't the hard part. It's keeping them.

Keeping them is where everybody really fails. And it's their strategy. It's the approach. It's the strategy. It's how, and it's also why, why they do it. And I've talked about this on, I think on your show, it's the self-hate versus self-care, you know, perception of why you're doing it. But this one small thing that I just told you, okay. Walking after you eat has such profound effects.

Keeping them is where everybody really fails. And it's their strategy. It's the approach. It's the strategy. It's how, and it's also why, why they do it. And I've talked about this on, I think on your show, it's the self-hate versus self-care, you know, perception of why you're doing it. But this one small thing that I just told you, okay. Walking after you eat has such profound effects.

Keeping them is where everybody really fails. And it's their strategy. It's the approach. It's the strategy. It's how, and it's also why, why they do it. And I've talked about this on, I think on your show, it's the self-hate versus self-care, you know, perception of why you're doing it. But this one small thing that I just told you, okay. Walking after you eat has such profound effects.

I wish I knew this in the first 10 years I trained people. I used to scoff at people saying walk more to improve your health. I mean, back when I was a meathead trainer, I thought, well, that's not a form of exercise. You're just walking. You're not sweating and getting sore. 10 years into my career and realizing I wasn't doing what I thought I could, started incorporating tips like this one.

I wish I knew this in the first 10 years I trained people. I used to scoff at people saying walk more to improve your health. I mean, back when I was a meathead trainer, I thought, well, that's not a form of exercise. You're just walking. You're not sweating and getting sore. 10 years into my career and realizing I wasn't doing what I thought I could, started incorporating tips like this one.

I wish I knew this in the first 10 years I trained people. I used to scoff at people saying walk more to improve your health. I mean, back when I was a meathead trainer, I thought, well, that's not a form of exercise. You're just walking. You're not sweating and getting sore. 10 years into my career and realizing I wasn't doing what I thought I could, started incorporating tips like this one.

And I just, the success rate went through the roof as a result of this, like I said, just this one thing right here. And again, now we have the data to support it.

And I just, the success rate went through the roof as a result of this, like I said, just this one thing right here. And again, now we have the data to support it.

And I just, the success rate went through the roof as a result of this, like I said, just this one thing right here. And again, now we have the data to support it.

Well, it's because people stop running when they're 13 and they decide to pick it back up when they're 30 something. And it's a skill. And if you don't do it right, your biomechanics are off and injury risk is quite high. Walking still, luckily, we don't live in WALL-E world, like the animated film where everybody was on those hovering chairs. People can still walk with good technique.

Well, it's because people stop running when they're 13 and they decide to pick it back up when they're 30 something. And it's a skill. And if you don't do it right, your biomechanics are off and injury risk is quite high. Walking still, luckily, we don't live in WALL-E world, like the animated film where everybody was on those hovering chairs. People can still walk with good technique.

Well, it's because people stop running when they're 13 and they decide to pick it back up when they're 30 something. And it's a skill. And if you don't do it right, your biomechanics are off and injury risk is quite high. Walking still, luckily, we don't live in WALL-E world, like the animated film where everybody was on those hovering chairs. People can still walk with good technique.

So walking is a great way to move. Now, I don't want to look at this, and I encourage people not to look at forms of exercise as ways to burn calories. That's oversold quite often. The body adapts quite easily and quite quickly to calorie burn from activity. You want to look at it as a form of activity to improve your health, but more importantly, as a way to improve your insulin sensitivity.

So walking is a great way to move. Now, I don't want to look at this, and I encourage people not to look at forms of exercise as ways to burn calories. That's oversold quite often. The body adapts quite easily and quite quickly to calorie burn from activity. You want to look at it as a form of activity to improve your health, but more importantly, as a way to improve your insulin sensitivity.

So walking is a great way to move. Now, I don't want to look at this, and I encourage people not to look at forms of exercise as ways to burn calories. That's oversold quite often. The body adapts quite easily and quite quickly to calorie burn from activity. You want to look at it as a form of activity to improve your health, but more importantly, as a way to improve your insulin sensitivity.

Anytime you set a goal, again, behavioral science will show this. If you give me a goal, the further I stretch the end of that goal out, the more bloated or the more I believe I can accomplish that goal. So if you tell me 10 years from now, what do you think you can accomplish? I'm going to give you these huge, crazy things. If you say next week, then I tend to be much more realistic.

Anytime you set a goal, again, behavioral science will show this. If you give me a goal, the further I stretch the end of that goal out, the more bloated or the more I believe I can accomplish that goal. So if you tell me 10 years from now, what do you think you can accomplish? I'm going to give you these huge, crazy things. If you say next week, then I tend to be much more realistic.

Anytime you set a goal, again, behavioral science will show this. If you give me a goal, the further I stretch the end of that goal out, the more bloated or the more I believe I can accomplish that goal. So if you tell me 10 years from now, what do you think you can accomplish? I'm going to give you these huge, crazy things. If you say next week, then I tend to be much more realistic.

Well, when people think of a year, right? Oh, it's the new year. It's 2025. I'm going to lose 40 pounds, right? Break that down into smaller goals and break that down into goals that contribute to the larger goal. So it may be something like I'm going to walk.

Well, when people think of a year, right? Oh, it's the new year. It's 2025. I'm going to lose 40 pounds, right? Break that down into smaller goals and break that down into goals that contribute to the larger goal. So it may be something like I'm going to walk.

Well, when people think of a year, right? Oh, it's the new year. It's 2025. I'm going to lose 40 pounds, right? Break that down into smaller goals and break that down into goals that contribute to the larger goal. So it may be something like I'm going to walk.

every single day for 20 minutes, or I'm going to do one structured workout a week, which is one more workout a week than I'm doing currently. Start there and you can build upon that. And this is a strategy for developing discipline and developing new behaviors. Every new behavior has to develop on previous behaviors.

every single day for 20 minutes, or I'm going to do one structured workout a week, which is one more workout a week than I'm doing currently. Start there and you can build upon that. And this is a strategy for developing discipline and developing new behaviors. Every new behavior has to develop on previous behaviors.

every single day for 20 minutes, or I'm going to do one structured workout a week, which is one more workout a week than I'm doing currently. Start there and you can build upon that. And this is a strategy for developing discipline and developing new behaviors. Every new behavior has to develop on previous behaviors.

Very rarely do you see a situation where a person goes from one set of behaviors to a radically different set of behaviors. That's called an epiphany. And most of us have experienced maybe one epiphany in our lives or none. We know it because that's why it's called an epiphany. Like I had that one life-changing experience. In many cases, it doesn't happen even with dire consequences.

Very rarely do you see a situation where a person goes from one set of behaviors to a radically different set of behaviors. That's called an epiphany. And most of us have experienced maybe one epiphany in our lives or none. We know it because that's why it's called an epiphany. Like I had that one life-changing experience. In many cases, it doesn't happen even with dire consequences.

Very rarely do you see a situation where a person goes from one set of behaviors to a radically different set of behaviors. That's called an epiphany. And most of us have experienced maybe one epiphany in our lives or none. We know it because that's why it's called an epiphany. Like I had that one life-changing experience. In many cases, it doesn't happen even with dire consequences.

I've trained many people who've suffered from multiple heart attacks. And the first and second one wasn't enough to give them that epiphany that changed everything. So if you want a strategy, if you want to follow a winning strategy, one that's going to dramatically improve your odds, you got to start slow. And I know that's echoed so many times, but it's so true.

I've trained many people who've suffered from multiple heart attacks. And the first and second one wasn't enough to give them that epiphany that changed everything. So if you want a strategy, if you want to follow a winning strategy, one that's going to dramatically improve your odds, you got to start slow. And I know that's echoed so many times, but it's so true.

I've trained many people who've suffered from multiple heart attacks. And the first and second one wasn't enough to give them that epiphany that changed everything. So if you want a strategy, if you want to follow a winning strategy, one that's going to dramatically improve your odds, you got to start slow. And I know that's echoed so many times, but it's so true.

And so someone may be asking, what does that mean? Where do I start? Give yourself a challenging step. And it has to be challenging. Otherwise, it has no meaning. So that's to be a little bit of a challenge to it. But in the context of, will I be able to maintain this for the rest of my life? So if somebody says, I want to lose 40 pounds, I'm going to work out five days a week.

And so someone may be asking, what does that mean? Where do I start? Give yourself a challenging step. And it has to be challenging. Otherwise, it has no meaning. So that's to be a little bit of a challenge to it. But in the context of, will I be able to maintain this for the rest of my life? So if somebody says, I want to lose 40 pounds, I'm going to work out five days a week.

And so someone may be asking, what does that mean? Where do I start? Give yourself a challenging step. And it has to be challenging. Otherwise, it has no meaning. So that's to be a little bit of a challenge to it. But in the context of, will I be able to maintain this for the rest of my life? So if somebody says, I want to lose 40 pounds, I'm going to work out five days a week.

Hi everyone, Drew Proat here. So many of us have been conditioned into valuing the number on the scale above many other markers of health. And it's no wonder why social media, traditional media is flooded with weight loss advice, much of which is unhelpful or unsustainable.

Hi everyone, Drew Proat here. So many of us have been conditioned into valuing the number on the scale above many other markers of health. And it's no wonder why social media, traditional media is flooded with weight loss advice, much of which is unhelpful or unsustainable.

Hi everyone, Drew Proat here. So many of us have been conditioned into valuing the number on the scale above many other markers of health. And it's no wonder why social media, traditional media is flooded with weight loss advice, much of which is unhelpful or unsustainable.

But if you're serious about body composition, which the fat loss being a part of that and building muscle, if you're not strength training in some capacity, and we'll go through that, I'd love to hear like if somebody's just started, okay? If they have a little bit of experience, what's the best approach to that? We'll get to that in a second.

But if you're serious about body composition, which the fat loss being a part of that and building muscle, if you're not strength training in some capacity, and we'll go through that, I'd love to hear like if somebody's just started, okay? If they have a little bit of experience, what's the best approach to that? We'll get to that in a second.

But if you're serious about body composition, which the fat loss being a part of that and building muscle, if you're not strength training in some capacity, and we'll go through that, I'd love to hear like if somebody's just started, okay? If they have a little bit of experience, what's the best approach to that? We'll get to that in a second.

You're really doing yourself a disservice because your only levers that you're pulling are... you know, the diet side of things and maybe a little bit of stress if people are paying attention to that as well, right? You're doing yourself a disservice because you're not taking advantage of the fact that muscle does all these things that you talked about before.

You're really doing yourself a disservice because your only levers that you're pulling are... you know, the diet side of things and maybe a little bit of stress if people are paying attention to that as well, right? You're doing yourself a disservice because you're not taking advantage of the fact that muscle does all these things that you talked about before.

You're really doing yourself a disservice because your only levers that you're pulling are... you know, the diet side of things and maybe a little bit of stress if people are paying attention to that as well, right? You're doing yourself a disservice because you're not taking advantage of the fact that muscle does all these things that you talked about before.

Wow.

Wow.

Wow.

I hope that sinks in for a lot of people who maybe just had the wrong guidance on their approach and are now sort of waking up to see like, okay, there could be a different way to do things, especially if I want to make this sustainable, because it's not just about looking good, which you can do in a short period of time and through sacrifices, but there's this whole other element of all the components that come from long-term health, including improving your metabolic health and all the factors that play into

I hope that sinks in for a lot of people who maybe just had the wrong guidance on their approach and are now sort of waking up to see like, okay, there could be a different way to do things, especially if I want to make this sustainable, because it's not just about looking good, which you can do in a short period of time and through sacrifices, but there's this whole other element of all the components that come from long-term health, including improving your metabolic health and all the factors that play into

I hope that sinks in for a lot of people who maybe just had the wrong guidance on their approach and are now sort of waking up to see like, okay, there could be a different way to do things, especially if I want to make this sustainable, because it's not just about looking good, which you can do in a short period of time and through sacrifices, but there's this whole other element of all the components that come from long-term health, including improving your metabolic health and all the factors that play into

strength training for longevity. Establishing a sustainable strength training routine is such an important part of taking care of ourselves today and for the long run. I got this message late in life. And to be honest, I only seriously started focusing on it at the age of right before 40 years old. But when I finally got the memo and

strength training for longevity. Establishing a sustainable strength training routine is such an important part of taking care of ourselves today and for the long run. I got this message late in life. And to be honest, I only seriously started focusing on it at the age of right before 40 years old. But when I finally got the memo and

strength training for longevity. Establishing a sustainable strength training routine is such an important part of taking care of ourselves today and for the long run. I got this message late in life. And to be honest, I only seriously started focusing on it at the age of right before 40 years old. But when I finally got the memo and

and started focusing on this area of life, strength training, improving my body composition, it was a game changer for me. Not only did I look better, but I started to feel incredible and all my biomarkers around health started to improve as well.

and started focusing on this area of life, strength training, improving my body composition, it was a game changer for me. Not only did I look better, but I started to feel incredible and all my biomarkers around health started to improve as well.

and started focusing on this area of life, strength training, improving my body composition, it was a game changer for me. Not only did I look better, but I started to feel incredible and all my biomarkers around health started to improve as well.

So next up on that spirit, we're going to be talking to JJ Virgin about tracking everything from body composition to food to sleep, as well as how focusing on strength is one of the most powerful things we can do for ourselves as we age. Let's listen in. For women that are struggling to burn fat, dial in their body composition and lose belly fat because it's a big topic.

So next up on that spirit, we're going to be talking to JJ Virgin about tracking everything from body composition to food to sleep, as well as how focusing on strength is one of the most powerful things we can do for ourselves as we age. Let's listen in. For women that are struggling to burn fat, dial in their body composition and lose belly fat because it's a big topic.

So next up on that spirit, we're going to be talking to JJ Virgin about tracking everything from body composition to food to sleep, as well as how focusing on strength is one of the most powerful things we can do for ourselves as we age. Let's listen in. For women that are struggling to burn fat, dial in their body composition and lose belly fat because it's a big topic.

A lot of people care about that. What are a few hacks that you have that can help them get to that place of sustained fat loss, which is different than weight loss? This is pretty crazy, but did you know based on the latest research that it's estimated we're eating and drinking about a credit card's worth of plastic each week? Yes, you heard that right.

A lot of people care about that. What are a few hacks that you have that can help them get to that place of sustained fat loss, which is different than weight loss? This is pretty crazy, but did you know based on the latest research that it's estimated we're eating and drinking about a credit card's worth of plastic each week? Yes, you heard that right.

A lot of people care about that. What are a few hacks that you have that can help them get to that place of sustained fat loss, which is different than weight loss? This is pretty crazy, but did you know based on the latest research that it's estimated we're eating and drinking about a credit card's worth of plastic each week? Yes, you heard that right.

The products that we use every day are contaminating all sorts of things, our water supply, our food supply, our air, and more, and this is causing microplastic buildup in our bodies, which is Pretty scary. Now, because it's a massive problem, I'm all about supporting companies that are doing their part to eliminate this problem. One of my favorite companies to support is Blueland.

The products that we use every day are contaminating all sorts of things, our water supply, our food supply, our air, and more, and this is causing microplastic buildup in our bodies, which is Pretty scary. Now, because it's a massive problem, I'm all about supporting companies that are doing their part to eliminate this problem. One of my favorite companies to support is Blueland.

The products that we use every day are contaminating all sorts of things, our water supply, our food supply, our air, and more, and this is causing microplastic buildup in our bodies, which is Pretty scary. Now, because it's a massive problem, I'm all about supporting companies that are doing their part to eliminate this problem. One of my favorite companies to support is Blueland.

Blueland is on a mission to eliminate single-use plastics by reinventing cleaning essentials, all the basics that we all need to be better for you and better for the planet. all while delivering the same powerful clean that you're used to. The idea is simple. Blueland offers refillable cleaning products with a sleek, cohesive design that looks great on your counter.

Blueland is on a mission to eliminate single-use plastics by reinventing cleaning essentials, all the basics that we all need to be better for you and better for the planet. all while delivering the same powerful clean that you're used to. The idea is simple. Blueland offers refillable cleaning products with a sleek, cohesive design that looks great on your counter.

Blueland is on a mission to eliminate single-use plastics by reinventing cleaning essentials, all the basics that we all need to be better for you and better for the planet. all while delivering the same powerful clean that you're used to. The idea is simple. Blueland offers refillable cleaning products with a sleek, cohesive design that looks great on your counter.

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Just fill your reusable bottles with water, drop in a couple of tablets, and let them dissolve. No more bulky cleaning supplies. Thank you for watching. Well, as the major brands that we all saw on TV, but are filled with toxins and Blue Lands products are not filled with toxins.

Just fill your reusable bottles with water, drop in a couple of tablets, and let them dissolve. No more bulky cleaning supplies. Thank you for watching. Well, as the major brands that we all saw on TV, but are filled with toxins and Blue Lands products are not filled with toxins.

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We talked about this idea and you talked about this idea of being where you want to be. And before we go to the fifth hack that we have, which plays right into this, The thing that I want to chat about for a second is that a lot of people actually don't, they think they know where they want to be, but they don't have an accurate assessment of their body fat percentage.

We talked about this idea and you talked about this idea of being where you want to be. And before we go to the fifth hack that we have, which plays right into this, The thing that I want to chat about for a second is that a lot of people actually don't, they think they know where they want to be, but they don't have an accurate assessment of their body fat percentage.

We talked about this idea and you talked about this idea of being where you want to be. And before we go to the fifth hack that we have, which plays right into this, The thing that I want to chat about for a second is that a lot of people actually don't, they think they know where they want to be, but they don't have an accurate assessment of their body fat percentage.

They don't have an accurate assessment of their lean muscle mass. How do you recommend and what are your best tools that are out there for people to get a snapshot? And how important is it? When you work with your clients, how important is it at the beginning that they know exactly where they stand so they can track where they want to be?

They don't have an accurate assessment of their lean muscle mass. How do you recommend and what are your best tools that are out there for people to get a snapshot? And how important is it? When you work with your clients, how important is it at the beginning that they know exactly where they stand so they can track where they want to be?

They don't have an accurate assessment of their lean muscle mass. How do you recommend and what are your best tools that are out there for people to get a snapshot? And how important is it? When you work with your clients, how important is it at the beginning that they know exactly where they stand so they can track where they want to be?

We're inundated with unrealistic beauty standards that especially go after and target women, if we're going to be honest, that focus on being skinny and petite instead of focusing on being strong. And these are pervasive. and our culture, and this all coexists with the population experiencing a serious obesity and metabolic crisis.

We're inundated with unrealistic beauty standards that especially go after and target women, if we're going to be honest, that focus on being skinny and petite instead of focusing on being strong. And these are pervasive. and our culture, and this all coexists with the population experiencing a serious obesity and metabolic crisis.

We're inundated with unrealistic beauty standards that especially go after and target women, if we're going to be honest, that focus on being skinny and petite instead of focusing on being strong. And these are pervasive. and our culture, and this all coexists with the population experiencing a serious obesity and metabolic crisis.

So let's talk about that. Good, better, best.

So let's talk about that. Good, better, best.

So let's talk about that. Good, better, best.

This goes into number five, your fifth hack that's there. And it's often when people hear about it, there's a little bit of resistance. And I'm not talking about resistance training. There's a little bit of resistance because it feels like a tough or intimidating thing to do. And it's tracking. Talk to us about why tracking is so key.

This goes into number five, your fifth hack that's there. And it's often when people hear about it, there's a little bit of resistance. And I'm not talking about resistance training. There's a little bit of resistance because it feels like a tough or intimidating thing to do. And it's tracking. Talk to us about why tracking is so key.

This goes into number five, your fifth hack that's there. And it's often when people hear about it, there's a little bit of resistance. And I'm not talking about resistance training. There's a little bit of resistance because it feels like a tough or intimidating thing to do. And it's tracking. Talk to us about why tracking is so key.

And then let's talk about how to do it to actually be successful long term to support body composition changes and burning belly fat.

And then let's talk about how to do it to actually be successful long term to support body composition changes and burning belly fat.

And then let's talk about how to do it to actually be successful long term to support body composition changes and burning belly fat.

One thing at a time. The beautiful thing about body composition, we had... the oldest female ninja warrior on this podcast. I don't know if you've heard about her, but she would be great for your podcast. Her name is Ginny McConnickle. How old is she? She is now 70, mid-70s, I believe. Yeah, mid to late 70s. And her story was fantastic.

One thing at a time. The beautiful thing about body composition, we had... the oldest female ninja warrior on this podcast. I don't know if you've heard about her, but she would be great for your podcast. Her name is Ginny McConnickle. How old is she? She is now 70, mid-70s, I believe. Yeah, mid to late 70s. And her story was fantastic.

One thing at a time. The beautiful thing about body composition, we had... the oldest female ninja warrior on this podcast. I don't know if you've heard about her, but she would be great for your podcast. Her name is Ginny McConnickle. How old is she? She is now 70, mid-70s, I believe. Yeah, mid to late 70s. And her story was fantastic.

She went in for routine checkup with her doctors, and they suspected some osteopenia. That was their first step before full-blown osteoporosis. And getting that, I don't think it was through a DEXA scan, I don't know exactly how they did it, but they found out that yes, she did have osteopenia. And again, if you do a DEXA scan, you're gonna get a sense of your bone mineral density.

She went in for routine checkup with her doctors, and they suspected some osteopenia. That was their first step before full-blown osteoporosis. And getting that, I don't think it was through a DEXA scan, I don't know exactly how they did it, but they found out that yes, she did have osteopenia. And again, if you do a DEXA scan, you're gonna get a sense of your bone mineral density.

She went in for routine checkup with her doctors, and they suspected some osteopenia. That was their first step before full-blown osteoporosis. And getting that, I don't think it was through a DEXA scan, I don't know exactly how they did it, but they found out that yes, she did have osteopenia. And again, if you do a DEXA scan, you're gonna get a sense of your bone mineral density.

So this is before she was a ninja warrior, right? So that's the story. So she's just living her life, For her, being healthy was always about being skinny. There was not muscle.

So this is before she was a ninja warrior, right? So that's the story. So she's just living her life, For her, being healthy was always about being skinny. There was not muscle.

So this is before she was a ninja warrior, right? So that's the story. So she's just living her life, For her, being healthy was always about being skinny. There was not muscle.

Exactly. And we're going to get to this concept too, but she always thought of aging as let's be graceful instead of your idea of powerful. We're going to come back to that. So her daughter... Her daughter, when she found out that her mom had these results, said, mom, you got to get serious about changing your life around and I'm going to help you on that process. How old was she?

Exactly. And we're going to get to this concept too, but she always thought of aging as let's be graceful instead of your idea of powerful. We're going to come back to that. So her daughter... Her daughter, when she found out that her mom had these results, said, mom, you got to get serious about changing your life around and I'm going to help you on that process. How old was she?

Exactly. And we're going to get to this concept too, but she always thought of aging as let's be graceful instead of your idea of powerful. We're going to come back to that. So her daughter... Her daughter, when she found out that her mom had these results, said, mom, you got to get serious about changing your life around and I'm going to help you on that process. How old was she?

She was in her late 60s when she got started. Like late 60s. This is so important for people to hear because what is very clear is that it is never too late. It's never too late. And then she got serious. She started doing, first it was just, you know, walking more, then some lightweights, then some more bands, then that leading into like full-blown resistance training at the gym.

She was in her late 60s when she got started. Like late 60s. This is so important for people to hear because what is very clear is that it is never too late. It's never too late. And then she got serious. She started doing, first it was just, you know, walking more, then some lightweights, then some more bands, then that leading into like full-blown resistance training at the gym.

She was in her late 60s when she got started. Like late 60s. This is so important for people to hear because what is very clear is that it is never too late. It's never too late. And then she got serious. She started doing, first it was just, you know, walking more, then some lightweights, then some more bands, then that leading into like full-blown resistance training at the gym.

Getting more protein in was one of the first things that she did. She got serious about this. And then she went back not even a year later, I'll fact check this, we'll go back to the episode and see, but not even a year later or about a year later, I know it was something like that, she had reversed her osteopenia. So cool.

Getting more protein in was one of the first things that she did. She got serious about this. And then she went back not even a year later, I'll fact check this, we'll go back to the episode and see, but not even a year later or about a year later, I know it was something like that, she had reversed her osteopenia. So cool.

Getting more protein in was one of the first things that she did. She got serious about this. And then she went back not even a year later, I'll fact check this, we'll go back to the episode and see, but not even a year later or about a year later, I know it was something like that, she had reversed her osteopenia. So cool.

And that's just another reminder for everybody here, yes, you can change your life And it's never too late, but it does get harder as you age and you suffer that whole entire time.

And that's just another reminder for everybody here, yes, you can change your life And it's never too late, but it does get harder as you age and you suffer that whole entire time.

And that's just another reminder for everybody here, yes, you can change your life And it's never too late, but it does get harder as you age and you suffer that whole entire time.

Yeah, absolutely. You got to sequentially build these steps up. Like you said, focus, nail that habit, have it be a part of your life. Sure, there's going to be ebbs and flows. You might get off for a day or two, but then you get back on track and now this thing becomes a part of your lifestyle. It's just who you are.

Yeah, absolutely. You got to sequentially build these steps up. Like you said, focus, nail that habit, have it be a part of your life. Sure, there's going to be ebbs and flows. You might get off for a day or two, but then you get back on track and now this thing becomes a part of your lifestyle. It's just who you are.

Yeah, absolutely. You got to sequentially build these steps up. Like you said, focus, nail that habit, have it be a part of your life. Sure, there's going to be ebbs and flows. You might get off for a day or two, but then you get back on track and now this thing becomes a part of your lifestyle. It's just who you are.

I mean, you've been working out since you were 16, but fitness, these other habits that you have, it's just who you are. You can't imagine life differently.

I mean, you've been working out since you were 16, but fitness, these other habits that you have, it's just who you are. You can't imagine life differently.

I mean, you've been working out since you were 16, but fitness, these other habits that you have, it's just who you are. You can't imagine life differently.

You're becoming more powerful. Right. Right. Do you want to just chat about that for a second? The difference between power, aging powerfully, and this idea that we've had for so many years of aging gracefully, the messaging that has been given to people.

You're becoming more powerful. Right. Right. Do you want to just chat about that for a second? The difference between power, aging powerfully, and this idea that we've had for so many years of aging gracefully, the messaging that has been given to people.

You're becoming more powerful. Right. Right. Do you want to just chat about that for a second? The difference between power, aging powerfully, and this idea that we've had for so many years of aging gracefully, the messaging that has been given to people.

Such a powerful reminder and really a mindset shift. We don't want to be thinking about aging gracefully, especially for women, right?

Such a powerful reminder and really a mindset shift. We don't want to be thinking about aging gracefully, especially for women, right?

Such a powerful reminder and really a mindset shift. We don't want to be thinking about aging gracefully, especially for women, right?

It's a messaging of sort of like quieting, not being too loud, don't be in sort of like, don't be a nuisance in the world. It's kind of, it's not intended to be that, but it kind of ends up being that. This idea of like gracefully, you know, just fit into society, stepping in the background. No, you want to step into your power.

It's a messaging of sort of like quieting, not being too loud, don't be in sort of like, don't be a nuisance in the world. It's kind of, it's not intended to be that, but it kind of ends up being that. This idea of like gracefully, you know, just fit into society, stepping in the background. No, you want to step into your power.

It's a messaging of sort of like quieting, not being too loud, don't be in sort of like, don't be a nuisance in the world. It's kind of, it's not intended to be that, but it kind of ends up being that. This idea of like gracefully, you know, just fit into society, stepping in the background. No, you want to step into your power.

Yes, both for men and women, but especially for women who've been getting the opposite of it.

Yes, both for men and women, but especially for women who've been getting the opposite of it.

Yes, both for men and women, but especially for women who've been getting the opposite of it.

Yeah. Right? Yeah. Unless you're like 18 years old, 20 years old. You know, even at my age of 40, turning 42 this year, even for men, that's very difficult. There's men who work out in the gym four days a week, you know, eating the appropriate amount of protein. And even for them, it can be a tough thing to do.

Yeah. Right? Yeah. Unless you're like 18 years old, 20 years old. You know, even at my age of 40, turning 42 this year, even for men, that's very difficult. There's men who work out in the gym four days a week, you know, eating the appropriate amount of protein. And even for them, it can be a tough thing to do.

Yeah. Right? Yeah. Unless you're like 18 years old, 20 years old. You know, even at my age of 40, turning 42 this year, even for men, that's very difficult. There's men who work out in the gym four days a week, you know, eating the appropriate amount of protein. And even for them, it can be a tough thing to do.

Establishing incremental habits to support your wellbeing, no matter where you're starting from. And by the way, it's never too late to start. This is truly the key to a sustainable, healthy lifestyle change, a permanent change that makes you stronger from the inside out and the outside in.

Establishing incremental habits to support your wellbeing, no matter where you're starting from. And by the way, it's never too late to start. This is truly the key to a sustainable, healthy lifestyle change, a permanent change that makes you stronger from the inside out and the outside in.

Establishing incremental habits to support your wellbeing, no matter where you're starting from. And by the way, it's never too late to start. This is truly the key to a sustainable, healthy lifestyle change, a permanent change that makes you stronger from the inside out and the outside in.

I hope today's compilation episode offered you a new perspective on why focusing on your body composition over just the number on the scale can be a transformative area for everybody to embrace. And if you like today's episode, do me a huge favor and do a friend in your network a solid. Share this episode with them.

I hope today's compilation episode offered you a new perspective on why focusing on your body composition over just the number on the scale can be a transformative area for everybody to embrace. And if you like today's episode, do me a huge favor and do a friend in your network a solid. Share this episode with them.

I hope today's compilation episode offered you a new perspective on why focusing on your body composition over just the number on the scale can be a transformative area for everybody to embrace. And if you like today's episode, do me a huge favor and do a friend in your network a solid. Share this episode with them.

Who's somebody in your life that needs this reminder or needs this new perspective that more important than the weight and the scale and the number on the scale is your body composition. And a big part of that is being strong and prioritizing resistance training of any sort. And I promise you, if they've never heard this message before, this episode will be an enlightening experience for them.

Who's somebody in your life that needs this reminder or needs this new perspective that more important than the weight and the scale and the number on the scale is your body composition. And a big part of that is being strong and prioritizing resistance training of any sort. And I promise you, if they've never heard this message before, this episode will be an enlightening experience for them.

Who's somebody in your life that needs this reminder or needs this new perspective that more important than the weight and the scale and the number on the scale is your body composition. And a big part of that is being strong and prioritizing resistance training of any sort. And I promise you, if they've never heard this message before, this episode will be an enlightening experience for them.

So if you wouldn't mind, share with them. That would mean the world to me. Until next time, thanks for tuning in.

So if you wouldn't mind, share with them. That would mean the world to me. Until next time, thanks for tuning in.

So if you wouldn't mind, share with them. That would mean the world to me. Until next time, thanks for tuning in.

Most of us have taken in a lot of unhelpful messaging around the importance of weight, and we haven't been taught that it's actually our body composition that offers a clear indication of overall health and fitness. Weight is important, but body composition is even more important. So in today's compilation episode,

Most of us have taken in a lot of unhelpful messaging around the importance of weight, and we haven't been taught that it's actually our body composition that offers a clear indication of overall health and fitness. Weight is important, but body composition is even more important. So in today's compilation episode,

Most of us have taken in a lot of unhelpful messaging around the importance of weight, and we haven't been taught that it's actually our body composition that offers a clear indication of overall health and fitness. Weight is important, but body composition is even more important. So in today's compilation episode,

I talk with personal trainer and Mind Pump Media co-founder Sal DiStefano, a world-renowned health and fitness expert, best-selling author, and prominent media personality. I also chat with my friend JJ Virgin about why body composition is more important than body weight.

I talk with personal trainer and Mind Pump Media co-founder Sal DiStefano, a world-renowned health and fitness expert, best-selling author, and prominent media personality. I also chat with my friend JJ Virgin about why body composition is more important than body weight.

I talk with personal trainer and Mind Pump Media co-founder Sal DiStefano, a world-renowned health and fitness expert, best-selling author, and prominent media personality. I also chat with my friend JJ Virgin about why body composition is more important than body weight.

Let's listen in first to my conversation with Sal DiStefano as we discuss the benefits of strength training for looking and feeling your best.

Let's listen in first to my conversation with Sal DiStefano as we discuss the benefits of strength training for looking and feeling your best.

Let's listen in first to my conversation with Sal DiStefano as we discuss the benefits of strength training for looking and feeling your best.

I've heard you say that a lot of your clients would come in and initially their focus and their motivation is like, hey, I want to look better. It was focused on the sort of look thing.

I've heard you say that a lot of your clients would come in and initially their focus and their motivation is like, hey, I want to look better. It was focused on the sort of look thing.

I've heard you say that a lot of your clients would come in and initially their focus and their motivation is like, hey, I want to look better. It was focused on the sort of look thing.

And then through following your methodology and having this approach of sustained strength training done in a way that doesn't make you feel burnt out, we're gonna talk about that in a second, doesn't make you feel miserable, actually might give you more flexibility in terms of what you can eat, because your muscle also might be allowing you to have a little bit more flexibility in your diet.

And then through following your methodology and having this approach of sustained strength training done in a way that doesn't make you feel burnt out, we're gonna talk about that in a second, doesn't make you feel miserable, actually might give you more flexibility in terms of what you can eat, because your muscle also might be allowing you to have a little bit more flexibility in your diet.

And then through following your methodology and having this approach of sustained strength training done in a way that doesn't make you feel burnt out, we're gonna talk about that in a second, doesn't make you feel miserable, actually might give you more flexibility in terms of what you can eat, because your muscle also might be allowing you to have a little bit more flexibility in your diet.

We'll get back to that in a second. And all the other components that come in, they ended up in a place with, sure, they might've come in to look a little better and they ultimately ended up looking better because of that shift in body composition. But what had them stick to this and make it sustained is actually this approach made them feel better. Can you talk about that?

We'll get back to that in a second. And all the other components that come in, they ended up in a place with, sure, they might've come in to look a little better and they ultimately ended up looking better because of that shift in body composition. But what had them stick to this and make it sustained is actually this approach made them feel better. Can you talk about that?

We'll get back to that in a second. And all the other components that come in, they ended up in a place with, sure, they might've come in to look a little better and they ultimately ended up looking better because of that shift in body composition. But what had them stick to this and make it sustained is actually this approach made them feel better. Can you talk about that?

You know, after I turned 40, I started doing everything I could to understand what was going on with my heart and making sure that I do everything that I could to protect it as I get older. I'm sure a lot of you can relate to this, but metabolic dysfunction and high cholesterol are rampant in my family.

You know, after I turned 40, I started doing everything I could to understand what was going on with my heart and making sure that I do everything that I could to protect it as I get older. I'm sure a lot of you can relate to this, but metabolic dysfunction and high cholesterol are rampant in my family.

You know, after I turned 40, I started doing everything I could to understand what was going on with my heart and making sure that I do everything that I could to protect it as I get older. I'm sure a lot of you can relate to this, but metabolic dysfunction and high cholesterol are rampant in my family.

So, you know, while I may be genetically predisposed to certain things because of my South Asian background, I'm doing everything in my power to help prevent trouble down the road with lifestyle, nutrition, and targeted supplements. That's why I'm so excited to talk about this incredible scientific breakthrough to support our long-term health and wellness.

So, you know, while I may be genetically predisposed to certain things because of my South Asian background, I'm doing everything in my power to help prevent trouble down the road with lifestyle, nutrition, and targeted supplements. That's why I'm so excited to talk about this incredible scientific breakthrough to support our long-term health and wellness.

So, you know, while I may be genetically predisposed to certain things because of my South Asian background, I'm doing everything in my power to help prevent trouble down the road with lifestyle, nutrition, and targeted supplements. That's why I'm so excited to talk about this incredible scientific breakthrough to support our long-term health and wellness.

having kind of gone deep into your content over the last month, as I've been anticipating this interview, is that both for men and women, but in particular, I had shared with you that my audience skews female, that if you are really serious about wanting to lose a little bit of weight, and that obviously fits into the conversation of body composition, because anybody could lose weight just by not eating for a short period of time or just way too much fasting, which is not good for you.

having kind of gone deep into your content over the last month, as I've been anticipating this interview, is that both for men and women, but in particular, I had shared with you that my audience skews female, that if you are really serious about wanting to lose a little bit of weight, and that obviously fits into the conversation of body composition, because anybody could lose weight just by not eating for a short period of time or just way too much fasting, which is not good for you.

having kind of gone deep into your content over the last month, as I've been anticipating this interview, is that both for men and women, but in particular, I had shared with you that my audience skews female, that if you are really serious about wanting to lose a little bit of weight, and that obviously fits into the conversation of body composition, because anybody could lose weight just by not eating for a short period of time or just way too much fasting, which is not good for you.

It's called C15, and it's the first essential fatty acid to be discovered in 90 years. The concept is actually pretty simple. Essential nutrients keep our cells healthy, and when our cells are healthy, that keeps us healthy. It ends up that many of us are deficient in C15, which results in weaker cells that make less energy and quit working earlier than they should.

It's called C15, and it's the first essential fatty acid to be discovered in 90 years. The concept is actually pretty simple. Essential nutrients keep our cells healthy, and when our cells are healthy, that keeps us healthy. It ends up that many of us are deficient in C15, which results in weaker cells that make less energy and quit working earlier than they should.

It's called C15, and it's the first essential fatty acid to be discovered in 90 years. The concept is actually pretty simple. Essential nutrients keep our cells healthy, and when our cells are healthy, that keeps us healthy. It ends up that many of us are deficient in C15, which results in weaker cells that make less energy and quit working earlier than they should.

All of that makes us age faster, sleep poorly, feel sluggish. Does any of that sound familiar? By replenishing our cells with the essential C15 nutrient, fatty 15 strengthens and repairs our cells, improving mitochondrial function and protecting us against damaging free radicals. So what's the result? Better long-term metabolic liver and heart health. Now, C15 works in multiple ways.

All of that makes us age faster, sleep poorly, feel sluggish. Does any of that sound familiar? By replenishing our cells with the essential C15 nutrient, fatty 15 strengthens and repairs our cells, improving mitochondrial function and protecting us against damaging free radicals. So what's the result? Better long-term metabolic liver and heart health. Now, C15 works in multiple ways.

All of that makes us age faster, sleep poorly, feel sluggish. Does any of that sound familiar? By replenishing our cells with the essential C15 nutrient, fatty 15 strengthens and repairs our cells, improving mitochondrial function and protecting us against damaging free radicals. So what's the result? Better long-term metabolic liver and heart health. Now, C15 works in multiple ways.

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First off, it repairs age-related damage to cells, it protects them from future breakdown, it boosts mitochondrial energy output, and it activates pathways in the body that help regulate sleep, mood, and natural repair mechanisms that support our overall health. This functionality leads to a lot of exciting benefits now and as we age.

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