001 - The State of Health in America, Natural Energy Foods, Best Time to Workout, And How to Grow Muscle

[00:00:00] 10 We're here to provide people with as much information as we can about health and fitness

[00:00:15] so we can live longer lives and a higher quality of life.

[00:00:19] And before we get started, quick disclaimer, we're not doctors, we're not physicians.

[00:00:24] So before you start any new programs, any changes in nutrition, diet, things like that,

[00:00:29] make sure you check with your physician so that all is good.

[00:00:33] All right, figure the first and best way to start off a new podcast about health and fitness

[00:00:38] is to start about or talk about where we are.

[00:00:41] You can't really solve a problem until you really know what the problem is.

[00:00:45] We're going to go down and talk about where we are with health and fitness.

[00:00:49] And currently right now, the current state of health in America, it's not that great.

[00:00:56] Life expectancy is about 76 and a half years on average.

[00:00:59] Men, it's 73 years, women, it's about 79 years.

[00:01:03] Back in 2005, our average life expectancy was 74 and a half.

[00:01:08] In Europe, it was right around the same place.

[00:01:10] But since then, in pre-COVID, because that kind of skewed the numbers a little bit,

[00:01:15] US has climbed to about 76 and a half whereas Europe has moved all the way up to 79

[00:01:20] for life expectancy.

[00:01:22] So things are a little bit different in both areas than they were 15 years ago.

[00:01:29] Yeah, I think anytime I'm talking about trying to improve anything,

[00:01:35] you have to look at the current state of where you're at.

[00:01:38] And again, when I'm dealing with anybody that in a wellness setting or in a coaching setting

[00:01:45] or even an athletic training setting,

[00:01:48] you have to start with where they're at and where you're trying to go and how to get there.

[00:01:52] And I think the big things are you look at the big pieces of why we are where we are.

[00:01:57] And I think you look at, and these are the topics that we'll hit in most of our shows.

[00:02:05] But the biggest ones are nutrition, it's movement, right?

[00:02:11] And it's what you do to take care of your day-to-day routine,

[00:02:16] what you do to affect your both physical and mental wellness, right?

[00:02:21] I think all of that is intertwined.

[00:02:23] And super important.

[00:02:25] Another big piece there too is sleep and recovery,

[00:02:28] which I know will also get into a lot later as well.

[00:02:31] Yeah, yeah.

[00:02:32] And I think those are the big hit topic areas.

[00:02:36] But then you talk about the obesity levels and where we're at with those.

[00:02:43] I think you look at, like you said, the life expectancies,

[00:02:48] but even the obesity death rate is 55.5 per 100,000.

[00:02:54] Like that's a pretty significant number for people that

[00:03:00] for contributing factors or mortality rates on top of what those kind of things come with.

[00:03:08] It comes with diabetes, it comes with heart disease,

[00:03:11] it comes with those issues that then become a personal medical event,

[00:03:14] either it turns into a stroke or a heart attack or those kind of things.

[00:03:18] Yeah.

[00:03:19] And just to put that number, that 55 per 100,000 in context,

[00:03:23] the next closest is Germany with 36.

[00:03:26] And then you've got Italy at 31 and nobody else is over 30.

[00:03:30] And we're up at 55.

[00:03:31] So we're almost doubling most of the world

[00:03:34] in a place like Japan is less than 10 per thousand.

[00:03:38] So it's an odd problem more than a world problem.

[00:03:45] Yeah, yeah. And you look at Japan, like look at the diet of the Japanese, right?

[00:03:48] It's mostly fish.

[00:03:50] They're eating clean.

[00:03:52] They eat a lot of vegetables, a lot of activity there too.

[00:03:58] It's a city where you look at Tokyo, there's all kinds of different ways.

[00:04:04] Alternative modes of transportation, either bike or scooters.

[00:04:08] Or there's a lot of movement out there too.

[00:04:10] So it's like you look at some of these other countries and it's like

[00:04:14] there's a cultural difference for movement, not just diet.

[00:04:20] Like you look at some of these other countries and the diet

[00:04:24] can be a contributing factor, but it's also it's a different approach there too.

[00:04:30] Yeah. And even with the diet,

[00:04:33] we I don't know if you've ever looked at the ingredients

[00:04:36] of ketchup in the United States as opposed to that in England.

[00:04:40] Like the United States, it's this long, you know, and if you can't see my hands,

[00:04:44] it's probably got 12, 15 ingredients in it.

[00:04:46] And then you look at Europe's and there are three or four.

[00:04:49] It's not just how many ingredients it's being what ingredients are in there, right?

[00:04:55] You're not going to be able to pronounce the words because it's some,

[00:04:58] you know, multi multi level chemistry reaction.

[00:05:03] You know what I mean?

[00:05:04] Because that's what's in that stuff.

[00:05:06] You know, and it's that's those processed food are really what contribute to a lot of

[00:05:11] and not just health issues, but things like excess, excess inflammation.

[00:05:16] You know, how you recover like day to day and, you know,

[00:05:20] whether you're active or even if you're working out, you know,

[00:05:23] if you're working in construction and, you know, it's the summertime

[00:05:26] and you get a week straight of 90 degree weather and then, you know, all right.

[00:05:32] Well, how are you going to work eight to 10 hours in a day

[00:05:35] by 90 degree weather and then bounce back in less than 18 hours

[00:05:39] and recover where you can do that five days a week

[00:05:43] and still be able to perform or able to keep yourself safe

[00:05:47] and by Thursday or Friday, right?

[00:05:50] So in one thing is crazy.

[00:05:52] I guarantee it.

[00:05:54] If you eat a normal American diet and then you decide, all right,

[00:05:57] I'm going to eat clean for this weekend.

[00:05:59] It doesn't have to be 100 percent clean,

[00:06:01] but if you eat 85 90 percent of like whole natural foods

[00:06:05] and have a little bit on the side of that other stuff,

[00:06:08] the way that you will feel even after a week, it's incredible.

[00:06:13] You'll sleep better, you'll feel better, you'll be more alert.

[00:06:15] You'll be able to hold conversations better.

[00:06:17] You'll be happier.

[00:06:19] A huge change is just from that diet itself.

[00:06:21] So it's kind of.

[00:06:23] Yeah, and there's no magic pill to its consistency.

[00:06:26] It's there's it's about.

[00:06:29] Doing the correct thing 80 percent of the time, right?

[00:06:32] You want to eat 80 20.

[00:06:34] You I think you had 85 15.

[00:06:37] It's it's all about trying to.

[00:06:40] Be able to moderate yourself to where you can

[00:06:44] maybe step outside of it sometimes, but not.

[00:06:48] Few dieting, your diet shouldn't be a diet, right?

[00:06:52] It should be.

[00:06:53] It should be a lifestyle of like, all right, I know that

[00:06:57] I've eaten maybe moderately unclean or unwell for,

[00:07:02] you know, a day or two or you go on vacation.

[00:07:05] And but also like when you go on vacation to be like, all right,

[00:07:08] I know I'm going to be gone for six days.

[00:07:11] I'm not going to eat like complete trash for six days, right?

[00:07:14] Like they might be a night or two where you go out and

[00:07:17] you enjoy a nice fried dinner or something like that.

[00:07:21] It should be something that you can't be doing that every night

[00:07:24] or even a couple nights a week can be too much.

[00:07:26] So it's it's just about finding a balance there.

[00:07:29] Yeah, and the balance that consistency is huge,

[00:07:31] especially with like the the nutritional levels of people in the United States.

[00:07:37] You know, we talked about the overall health well,

[00:07:40] excuse me, the overall health levels of everybody

[00:07:44] in life expectancy is not what it should be compared to other

[00:07:48] countries in areas.

[00:07:50] But if you look at the obesity level, too,

[00:07:53] that is trending in the wrong direction for sure.

[00:07:58] And a lot of it's like, you know, I think it's what

[00:08:02] you got to go to the why, right?

[00:08:03] Like why are you why do we want to do this?

[00:08:05] Why do we, you know, and I think everybody's why is a little different, right?

[00:08:09] But overall, like if you have to be able to

[00:08:14] mentally be prepared to say, hey, I need to

[00:08:17] I know that if I take these actionable steps, then I it will lead to

[00:08:22] a healthier me, a happier me.

[00:08:25] There's so many there's so many different levels to wellness, right?

[00:08:29] Everybody's wellness.

[00:08:30] Like what kind of wellness are we talking about?

[00:08:33] Is it your mental wellness?

[00:08:34] Is it your physical wellness?

[00:08:36] Is it your financial wellness?

[00:08:38] Like these are in there and they're not they're not all mutually exclusive either.

[00:08:42] They're you know, your your financial wellness can very much tax you

[00:08:45] in your mental wellness and also limit you in your physical wellness, right?

[00:08:49] And that's where we look at the the health care system in this country

[00:08:53] is flawed to the point where people avoid going to the doctor now

[00:08:57] because it's you almost can't afford it if you don't have the correct insurance

[00:09:01] or if you don't have it's it's it's definitely a contributing factor

[00:09:05] to the lower middle class.

[00:09:07] And and.

[00:09:09] You know, it's it's it creates a lot of gaps

[00:09:13] in a lot of misinformation, a lot of undereducation.

[00:09:18] And I think that's where you

[00:09:21] that's where you can make the biggest difference for people is is educating them

[00:09:25] and helping them to figure out like and not not

[00:09:31] obviously not being judgmental, but also not being.

[00:09:36] Taking the care level for each individual person that you're working with, right?

[00:09:40] You you're a coach.

[00:09:41] You work with you work with fitness and, you know, in the fitness world.

[00:09:44] And I work, you know, I work with similar type people.

[00:09:47] And I think it's something where when you

[00:09:52] when you are trying to help everybody,

[00:09:55] you need to make sure that you don't.

[00:09:58] Forget each individual person, right?

[00:10:00] Oh, yeah, because it's so different for each individual person

[00:10:04] and their limitations and then where they're starting from that starting point is huge.

[00:10:09] You know, if somebody has a sedentary life where they're sitting

[00:10:13] most of the day in a good movement day for them is five thousand steps.

[00:10:19] That's going to be a very different starting point than somebody who

[00:10:22] might work in construction or a job where they're on their feet moving a lot

[00:10:25] in their average days, you know, 15000 steps.

[00:10:28] And, you know, that's barometer.

[00:10:31] It's it seems simple, but it's huge.

[00:10:34] You know, if you're just moving 10,000 steps a day

[00:10:37] and you're not used to that, like that is going to change a lot of aspects of your life.

[00:10:42] Even things like digestion.

[00:10:44] If you go for a 20 minute walk after eating dinner,

[00:10:47] you're going to feel better and you're going to sleep better

[00:10:49] because you got the food moving in your body's not

[00:10:53] you know, trying to digest while you're sleeping necessarily.

[00:10:56] So you give yourself a chance to to get that stuff moving, which is super important.

[00:11:02] Well, that's where you hear people say like not to not to talk over you,

[00:11:06] but you hear people talk about all I have a I have a fast metabolism

[00:11:09] or I just have a naturally slow metabolism, which it might be true to a degree.

[00:11:14] You might have a genetic predisposition to maybe a little bit of that.

[00:11:19] But a lot of it is it's a fluid state, right?

[00:11:22] Our metabolism is a fluid state in our body.

[00:11:25] Our body adapts to the environment that you so it's

[00:11:30] it's something where you really need to be that through talking

[00:11:35] and bringing all rapid all back into consistency.

[00:11:37] Right. And I think that's where that's where you lose people, right?

[00:11:40] And I think that's where when we were doing the show prep,

[00:11:43] we talked about that that meme of what people think is consistency is.

[00:11:47] Right. And it's like, you know, they think it's it's showing up

[00:11:50] and having a killer workout six days and, you know, six days a week.

[00:11:54] And it's not that it's you show up every day.

[00:11:58] And you know, we were talking about the motivational stuff,

[00:12:00] like the Jaco stuff or the Mike Tyson, where he's you do what you hate,

[00:12:06] but you do it like you love it kind of thing, right?

[00:12:09] Yeah. And that's tough.

[00:12:12] I mean, it's easier if you can find something you love to do.

[00:12:15] But motivation wise, you're not going to be motivated every day.

[00:12:18] There are plenty of dates where like, I just want to sit on the couch

[00:12:22] and I want to watch another episode or whatever it is you're watching on

[00:12:24] Netflix or, you know, you have those terrible days.

[00:12:28] But if you can just get up and get to the gym or get up and go for a walk

[00:12:33] or something like that, even if it's a terrible workout and that happens every

[00:12:37] now and then, it's still a workout.

[00:12:39] Like you still put it forward and then you can always mindset wise,

[00:12:43] look back and be like, this was a crappy day, but I still did it.

[00:12:46] I still got up. I still put the effort in.

[00:12:48] And that's where that consistency piece you talk about really comes in.

[00:12:52] You're not going to change

[00:12:55] everything in a month and it's fixed in your good forever.

[00:12:58] Like this is a lifestyle change.

[00:13:01] You said no diet.

[00:13:03] So we're not looking to go on a diet where you can lose 20 pounds

[00:13:07] and, you know, 30 days, which is easy to do.

[00:13:09] If you really just want to drop the pounds on the scale,

[00:13:12] you just don't eat anything and you work out a ton.

[00:13:15] You're going to lose weight.

[00:13:17] But the problem is you're going to lose muscle

[00:13:18] and you're going to maintain fat and everything else.

[00:13:22] Where if you're eating clean and you eat more

[00:13:25] and you move the proper way, you build up muscle,

[00:13:29] which increases your metabolism so then you can eat the stuff you like.

[00:13:34] I mean, Dairy Queen's open now.

[00:13:36] I'm not going to say no to Dairy Queen all summer.

[00:13:38] You know that that would be a travesty right there.

[00:13:41] But you just got to work that into your normal life.

[00:13:44] Like it should be a treat when you go to those things.

[00:13:47] You know, it shouldn't be a routine that every day for dessert after dinner.

[00:13:53] I'm going to get like a giant thing of ablism.

[00:13:56] That's not going to help you in the long run.

[00:13:59] So like you said, consistency is huge.

[00:14:01] I mean, in terms of consistency, why do you think people aren't?

[00:14:04] Like what what happens?

[00:14:06] Let's just start with the gym because there are a lot of people signed up

[00:14:09] for a gym that happened right after New Year's.

[00:14:12] You have these times throughout the year and everybody's got good intentions.

[00:14:15] I don't think it's the people at a lazier don't care about it.

[00:14:18] But consistency wise, why do you think?

[00:14:21] Perceived barriers, right?

[00:14:23] Like what they what you can try to.

[00:14:26] I mean, for me, it's like the things that I hear the most, right?

[00:14:29] It's really the time it's time.

[00:14:32] The biggest one is, you know, the biggest thing that I hear.

[00:14:36] I can't find the time, you know, it's hard and I get it.

[00:14:39] Like especially like again, the population I work with,

[00:14:44] they're in eight, you know, they're not just working eight hour days.

[00:14:47] They're working 10, 15 hour days.

[00:14:50] You know what I mean? And how do you find the time in there?

[00:14:53] It's like you you're not going to you're not going to find the time, right?

[00:14:57] You have to manufacture the time.

[00:14:58] Yeah, the time and like you said, if it's 12, 15 hour days,

[00:15:03] you don't need to hit the gym seven days a week.

[00:15:05] If you go three days a week, you know, go one Tuesday, Thursday,

[00:15:09] Saturday and you're just consistent with your movement on those other days.

[00:15:13] You're going to see a huge change, you know.

[00:15:16] But time you're right.

[00:15:17] That is that is the number one thing I hear from people is I don't have the time.

[00:15:21] But I tell you, if you think you're the only person who's busy,

[00:15:25] everybody's busy, everybody's got responsibilities and jobs

[00:15:29] and families and things that come up like that's life.

[00:15:32] That's never going to change.

[00:15:33] So you can either look at as an excuse or find a way to work around.

[00:15:37] Like we said at the beginning, I don't remember if it was this episode,

[00:15:40] we've done this take a few times, but you have to know what the problem is

[00:15:43] before you can solve the problem.

[00:15:45] So if you can recognize, all right, this is what I have.

[00:15:48] This is the time I have to work with just, you know,

[00:15:51] you got to allocate that time to be more consistent.

[00:15:54] And you also have to have a plan, I think, right?

[00:15:56] You need to establish an actionable plan where it's not just

[00:16:02] it's never going to be A to B, right?

[00:16:05] It's never going to be just that linear, right?

[00:16:08] There's going to be it's got to be stepwise.

[00:16:10] It's got to you've got to have deliberate,

[00:16:15] easy, simple things that you can focus on and then build off

[00:16:19] of those foundational things, right?

[00:16:21] And I think that's where it's like

[00:16:24] if you're if you know that your diet is terrible

[00:16:27] and you eat out all the time and you, you know, hardly drink any water

[00:16:32] and you aren't, you know, you know that and you can establish that

[00:16:38] and you recognize that and really say,

[00:16:43] hey, I need to do something about this.

[00:16:46] That's that's the start like it doesn't.

[00:16:48] It's not even it's not even doing it.

[00:16:52] It's just recognizing it in wanting to do something about it.

[00:16:55] That needs to be the first step.

[00:16:57] Yeah. And I think not just wanting it for somebody who hasn't done it.

[00:17:02] It is incredibly overwhelming to look at, all right,

[00:17:06] I need to change the way I eat.

[00:17:07] I need to change the way to sleep.

[00:17:08] I need to get to the gym or I need to work out or I've got to walk.

[00:17:11] There are so many factors that get thrown at you

[00:17:14] that you feel like you have to change everything at once.

[00:17:18] And you don't make small changes.

[00:17:20] This is a long game.

[00:17:21] This is not just, hey, I want to get in better shape

[00:17:24] for a wedding that's coming up in six months.

[00:17:26] Like, yes, you can watch it and that's fine.

[00:17:29] But the goal should be I want to live as long as I can.

[00:17:33] I want to play basketball with my grandkids, you know, when I'm 70

[00:17:37] and they need grandpa to go play some hoops with them.

[00:17:40] Like, I want to be able to do those things.

[00:17:42] And there's nothing preventing you from doing that.

[00:17:45] I mean, aside from obviously, there are, you know,

[00:17:48] some circumstances that might.

[00:17:50] But if you have the plan like, all right,

[00:17:53] I know I'm eating like garbage.

[00:17:55] I'm going to McDonald's five days a week.

[00:17:57] Next week, I'm only going to go three times

[00:17:59] and I'm going to find something a little healthier

[00:18:01] and do that for a couple of weeks and then cut it down to two times.

[00:18:03] And maybe for you, you can't give up that McDonald's completely.

[00:18:08] So you save yourself one meal a week

[00:18:11] and that that's that's your treat right there

[00:18:13] and you're super clean on the other meals.

[00:18:15] Like you can definitely make things work,

[00:18:18] but it is super overwhelming to look at all those aspects

[00:18:22] all at once. But that's any problem in life.

[00:18:25] Like you need to break down the giant problems into smaller things

[00:18:28] that are manageable and work on those little steps as you go.

[00:18:32] Well, and it's it's what I tell the people that I work with, right?

[00:18:36] It especially when it comes to either wanting to be more active

[00:18:40] or comes to me, nutritional things, right?

[00:18:43] It's really about tracking it, right?

[00:18:46] You need to be able to track it and measure it

[00:18:48] and to know that you're making a change, right?

[00:18:51] To know that there's a difference in what you're doing.

[00:18:54] And so the food blogs are a big thing

[00:18:58] that I really push right of people trying to really understand what

[00:19:02] all right, what am I eating in a 24 hour period?

[00:19:05] What am I eating in a seven day period?

[00:19:07] Yeah, that's leading up to, you know,

[00:19:11] what's adding up to the bigger picture.

[00:19:13] And sometimes it's they don't even realize the amount of,

[00:19:16] you know, we talk about that 80 20 rule, but it's like,

[00:19:19] you know, they might think they're eating cleaner than they are.

[00:19:21] And it's actually more of a 50 50.

[00:19:24] Yeah. And it's, you know what I mean?

[00:19:26] And it's like they don't really realize how much it is, how big of an issue

[00:19:31] it is until they see it in front of them and, you know, are able to recognize

[00:19:36] it's like looking at a bank statement, right?

[00:19:38] And it's like over the course of a month, you're like, all right,

[00:19:40] well, how do I spend this month's money?

[00:19:42] I didn't even remember spending that much money.

[00:19:44] But then you can go back and look at all the different

[00:19:48] transactions that you've made over the course of the month

[00:19:50] and how much they add up to.

[00:19:52] And it's the same thing with your food, right?

[00:19:54] And I think your food log would be could be in that.

[00:19:59] That one thing to like you, you'll hear that people eat well,

[00:20:02] and maybe they eat super clean, but it's it's missing certain aspects

[00:20:07] of the healthy nutrition that you need.

[00:20:09] Like there are plenty of people who are like, I had a salad for lunch.

[00:20:12] I had a salad for dinner.

[00:20:14] I had a little piece of chicken with it and all that.

[00:20:16] And then you count up their calories and they're eating 1200 calories a day

[00:20:20] in getting 30 grams of protein.

[00:20:22] Like you can't survive on that.

[00:20:24] Like you've got you've got to eat, you know, you've got to fuel your body

[00:20:27] with certain foods and once you really understand, all right, if I want to,

[00:20:32] you know, a good rule of thumb is hit your body weight or your desired

[00:20:35] body weight in grams of protein pounds of body weight, depending on where you're from.

[00:20:40] But if you're a 200 pound person and you want, you know, that's

[00:20:43] that's your ideal weight and you want to hit 200 grams of protein.

[00:20:47] Like that's that's a lot, even if you want to hit 150 or 120, whatever you happen to be.

[00:20:53] But you have to actually know what that looks like before you can then go ahead and do it.

[00:20:57] Yeah, we'll have other episodes that break all that stuff down.

[00:21:01] But it's going how to do that stuff, right?

[00:21:03] And it comes back to the educational stuff of like, all right, now I know

[00:21:06] I need to go and get a scale and how much, you know, how many grams

[00:21:10] of protein is six ounces of chicken or like how many grams of protein are three eggs?

[00:21:15] And it's like breaking that down and learning how to do that.

[00:21:18] And like you said, we'll talk about that differently.

[00:21:20] But it's like I'm talking about more to the educational piece, right?

[00:21:23] It's like most people just know that.

[00:21:26] And that's where it is.

[00:21:28] It is a different world than it was 15 years ago with the the amount of

[00:21:34] information that's out there, but then also the amount of conflicting

[00:21:38] information that's out there, right?

[00:21:40] So that's and I think that's where we just stick to the stick to the basics.

[00:21:45] Stick to the simple stuff that we know is rock solid concrete.

[00:21:49] And that's like that's the protein intake.

[00:21:53] And again, like that's this is you're talking about

[00:21:57] there's special circumstances for everything, right?

[00:22:00] That person that is a protein allergy.

[00:22:02] You're like it's obviously the different restrictions for this.

[00:22:06] But for the most part, it's really just trying to get back down.

[00:22:10] You talked about the initial planning.

[00:22:12] We're talking about, you know, the undersea.

[00:22:14] Everybody, the buzzword, the macros, right?

[00:22:16] Everybody talks about the macros and it's like, all right, well,

[00:22:19] what the hell are those?

[00:22:20] Like I feel like you say that to some people and they really don't know.

[00:22:23] Like if I were to say that to somebody that wasn't an athlete

[00:22:26] or wasn't into fitness or anything like that, they'd be like,

[00:22:30] what are you talking about?

[00:22:31] Right. And I think that's like you talk.

[00:22:34] And it's like obviously it's the macro nutrients.

[00:22:36] You're looking at three basics of carbohydrates, proteins and fats, right?

[00:22:39] And then it's like and then you're breaking down into the micronutrients

[00:22:42] of all the fruits and veggies that you're getting.

[00:22:45] But like if you were to just if you were to say that to somebody

[00:22:48] that isn't in that space or in that world, they're not even

[00:22:53] they're just going to probably going to roll their eyes at you.

[00:22:56] Yeah. And the one thing like even even fats,

[00:22:59] like if it was named something else, it would be great

[00:23:02] because good healthy fats are necessary.

[00:23:05] It's the fats don't make you fat.

[00:23:07] You could live off of all avocados and nuts

[00:23:11] and not get fat.

[00:23:12] I mean, it's not healthy diet in the world, but excess calories

[00:23:16] are what are going to lead to you putting on body weight.

[00:23:20] And depending on the breakdown of those foods that you eat

[00:23:23] will determine how that weight gets stored.

[00:23:26] But you're right. It's education.

[00:23:28] It takes a lot of understanding.

[00:23:31] But that's like anything.

[00:23:33] I mean, why do we have accountants during tax season?

[00:23:35] Because we don't know what the heck is going on.

[00:23:37] Most of us.

[00:23:38] But if you take the time to learn it, it makes sense.

[00:23:41] It's the same thing with fitness and nutrition and recovery

[00:23:44] and all that stuff.

[00:23:45] And as you said before, like the four major parts of this

[00:23:48] nutrition movement and exercise rest and recovery.

[00:23:51] And you you've mentioned the mental side of things too.

[00:23:55] Those are the four main areas that you really need to have a hold on.

[00:23:59] And they're all different and they're all important.

[00:24:01] So it's it's it's tough to figure that out

[00:24:05] without somebody helping you out along the way.

[00:24:07] And there's nothing wrong with asking for help.

[00:24:10] And I think it's tough being a guy.

[00:24:13] And I've just noticed this in my own experiences.

[00:24:17] I'm talking to potential clients and things like that.

[00:24:19] Women are far more likely to ask for help or accept help

[00:24:23] than a guy at the gym who's, you know, you get your ego going there

[00:24:27] and everything. And that's definitely happened to me

[00:24:29] where you don't want to ask for help because you feel like you should know it.

[00:24:34] It's maybe not that you think you do, but you're embarrassed to say like,

[00:24:38] hey, I don't know the proper form on this.

[00:24:40] Could you maybe help me out?

[00:24:41] And I think for me, when I got to the point of not caring about that ego

[00:24:47] and I just wanted to learn, I'll go up to anybody and ask them.

[00:24:50] I don't care. I'm a personal trainer.

[00:24:53] I'm certified in this stuff.

[00:24:54] I understand been doing this for a while, but I can still learn.

[00:24:57] Like there's plenty of people who can teach you stuff.

[00:24:59] So you just have to be willing to not only open yourself up to learning,

[00:25:04] but be willing to ask the questions to the don't know.

[00:25:08] Those are the best.

[00:25:09] Like from my perspective, right?

[00:25:10] I've worked with a lot of clinicians.

[00:25:12] I've worked with a lot of people that are either physical therapists

[00:25:17] or even physicians or, you know, personal trainers, anybody in any of those spaces.

[00:25:22] Like though the best people that are in those positions

[00:25:26] are the people that are always learning, that are always progressing

[00:25:30] and going in basing what they're what they're doing off of evidence base.

[00:25:35] Peer reviewed, you know, research like that's things that are again,

[00:25:40] tangible that are more, you know, been proven to be what we and again,

[00:25:45] it's always changing. Right?

[00:25:47] So yeah, you have to be willing to be wrong and be OK with like it does change.

[00:25:52] There are different like you hear about all these different diets and fats

[00:25:55] and no, don't eat carbs.

[00:25:56] Then it's like, oh, carbs are fine.

[00:25:58] Don't eat fats. Just eat protein like it all changes.

[00:26:02] But if you're not willing to look at it and willing to be wrong

[00:26:06] and open to learn from it, then you lose that your ways.

[00:26:10] We live in this in this headline based world, right?

[00:26:13] We live in a surface level understanding world nowadays

[00:26:17] where people don't deep dive into things as much as maybe they once did.

[00:26:22] Right? I think they they see something in a headline

[00:26:25] or they see something in the first few lines of an article

[00:26:28] and then it becomes gospel, right?

[00:26:31] And they start. Yeah.

[00:26:32] So that's where it's like, I think really understanding

[00:26:35] and in trusting the people that you're, you know,

[00:26:38] you're learning from or working with.

[00:26:41] I think those are those are important things, right?

[00:26:43] And somebody that's got your best interest in heart,

[00:26:46] especially in the fitness world and the I know, you know,

[00:26:49] the health care world is different, but the fitness world, it can be.

[00:26:52] I mean, it depends on the health care world,

[00:26:54] but it's it can be a little bit of a money chasing scheme sometimes, right?

[00:26:59] So I think you just need to find the people that are in it all for the money,

[00:27:05] right? And that are trying to trying to make a difference

[00:27:09] and trying to help people in their out there.

[00:27:11] Like it's not that I'm not saying they're not out there.

[00:27:13] It's just you just have to do your research.

[00:27:15] I was watching a I was watching a video about

[00:27:18] it was just on different nutrition stuff and I'm listening to them

[00:27:22] and I'm like, I don't know if I agree with all this stuff.

[00:27:24] And then in the back of it, there's this giant like keto sign.

[00:27:27] And I'm like, not that there's anything wrong with keto

[00:27:30] and that works well for somebody.

[00:27:32] But if that's the only thing you subscribe to that your viewpoint

[00:27:37] is so skewed to that area that you're not going to listen to anything else.

[00:27:42] So you just have to everybody's different.

[00:27:44] Everybody's body responses.

[00:27:46] I've got a buddy who's who's like six to two twenty five shredded great shape.

[00:27:53] He hasn't eaten a carbon for years.

[00:27:55] I can't do that. That would not work with me.

[00:27:58] But for him, it works.

[00:28:00] He's got energy and it's because that's worked for his body

[00:28:03] and he's adapted to it and that fits me. No way.

[00:28:06] But that's like he doesn't eat any carbs.

[00:28:08] Like he doesn't eat any vegetables or anything that's a carbon.

[00:28:12] It's more bread and that sort of thing.

[00:28:15] But very, very little.

[00:28:17] And like I would say, don't do that.

[00:28:19] Like your body needs some of everything.

[00:28:22] And I get the and I get it again,

[00:28:24] like you go back to how gluten intolerance is

[00:28:27] in this is kind of we're diving into that.

[00:28:29] We're kind of going down the nutrition level here.

[00:28:31] But that's and those are the kind of things where again,

[00:28:35] it's all dietary restrictions and what works for you.

[00:28:39] And, you know, whether it's gluten intolerance or,

[00:28:43] you know, gluten allergies or people that just don't want to do it

[00:28:46] because they think it's inflammatory. Right?

[00:28:48] And or, you know, and again, if this is like,

[00:28:51] and I think there is a place for those kind of things, right?

[00:28:56] If that's what works for you.

[00:28:58] But yeah, learn how to do it in a way

[00:29:00] that isn't going to damage your body and damage the system

[00:29:04] and how it works, right?

[00:29:06] And that's that's the biggest thing.

[00:29:09] And again, it's just finding what works for you

[00:29:12] or what makes you feel the best or what you.

[00:29:16] Finding what you think will make you feel the best.

[00:29:18] I think that's the ultimate thing and whether that's

[00:29:22] and again, this is where we talk about like

[00:29:26] me playing softball once a week helps make me feel the best

[00:29:30] because it's, you know, it's something that is.

[00:29:33] It helps me mentally.

[00:29:34] It helps me socialize and in those are all parts of this

[00:29:39] and those are all aspects of your mental mental health,

[00:29:42] but your overall well-being and your overall wellness, right?

[00:29:45] And then it affects your stress,

[00:29:48] which then affects your cardiovascular system, which then,

[00:29:51] you know what I mean? It's all connected.

[00:29:53] You know, you tell me, you know, those basic four pieces like.

[00:29:58] Well, yeah, they're four pieces,

[00:30:00] but those four pieces are also connected, right?

[00:30:03] So they are just like curiosity.

[00:30:05] You have those four pieces.

[00:30:07] You've got you've got nutrition, you've got sleep recovery.

[00:30:10] You've got your mental your mental side of it.

[00:30:13] And then you got fitness.

[00:30:15] I miss one nutrition, fitness, sleep recovery and the mental health

[00:30:20] rank them. And I know they're all important.

[00:30:22] I'm not saying one is an important,

[00:30:24] but if you had to pick one that is the most important,

[00:30:27] what would you pick?

[00:30:28] It's it's that's hard because like it's tough.

[00:30:31] So hard. But I think I think you have to go with the mental.

[00:30:35] That's what I'm going to go with, too.

[00:30:37] You have to have to go number one with because

[00:30:40] and this is where it's hard because it's like one A one B

[00:30:42] because if I'm not doing the fitness side of it correctly,

[00:30:47] then my mental health isn't where it should be.

[00:30:50] So it's so it's in.

[00:30:54] I mean, and I think it's I mean,

[00:30:56] and I know it's the same way with the sleep in the

[00:31:00] but it all comes back and all affects the mental the mental side.

[00:31:03] If your mental is off, that's like if I'm, you know,

[00:31:07] we all have our moments where mentally it's just like

[00:31:10] things aren't going well and you have your days.

[00:31:12] My ice cream is my go to and some pizza.

[00:31:15] But I know the next day I'm not going to feel great.

[00:31:18] And then you go to the gym and the workouts trash.

[00:31:21] So then your nutrition isn't great and then you can't sleep well.

[00:31:24] But you're right.

[00:31:25] 100 percent, I think mental is the number one thing.

[00:31:29] And it helps with not so much motivation that's there,

[00:31:35] but consistency and determination.

[00:31:37] And like you said, you're why having a goal?

[00:31:39] You need to know your purpose and all this stuff.

[00:31:42] So that's huge.

[00:31:43] But yeah, I just I didn't know what you thought there.

[00:31:45] I hadn't prepped you with that one.

[00:31:47] So anyway, speaking of questions, we do we're going to have a part

[00:31:50] of this show each week where we have listeners that have written in

[00:31:54] with certain questions and eventually maybe we'll have them

[00:31:57] physically or not physically, but we'll have them video chat in with us.

[00:32:02] They're questions so we can have a little back and forth.

[00:32:04] But we have three that we wanted to go over today and one of them

[00:32:07] we've kind of touched on already.

[00:32:08] But this is from Amy in Atlanta.

[00:32:10] She said and asked, is there certain food that will give you natural energy?

[00:32:19] I'll throw that one to you, Tim.

[00:32:20] I mean, this is again, this is kind of what we've gone into

[00:32:25] a little bit here and in it, we have kind of honed in on nutrition

[00:32:29] a little bit more in this episode for sure.

[00:32:31] But I think it's a big factor, right?

[00:32:33] But at the same time, like we've kind of discussed having a balanced intake

[00:32:38] right between lean proteins, get a complex carbohydrate in there.

[00:32:42] You need to get healthy fats.

[00:32:44] You want to have a rounded, rounded meal pretty much three times a day.

[00:32:49] Right. And I think that's where you're going to have consistent energy.

[00:32:53] And obviously, like your carbohydrates, you turn into quick,

[00:32:58] quick energy right off the bat.

[00:32:59] But I think the biggest thing is you need to be able to fuel the system correctly.

[00:33:03] So getting the right proteins in there too.

[00:33:05] And, you know, you touched on the amount of proteins,

[00:33:08] you know, about a gram per pound of body fat, right?

[00:33:12] So body weight, I mean, that body fat, yeah.

[00:33:17] But yeah, so the the that's, you know,

[00:33:21] I think that's the overarching answer is there isn't going to be one quick thing

[00:33:26] that's going to give you any.

[00:33:28] I think it's all natural energy, right?

[00:33:30] You don't want to be, you don't want to have to rely on the five hour energy

[00:33:33] or the energy. Yeah.

[00:33:34] Give you that energy and those, you know, those are.

[00:33:37] There are definitely foods that will sap your energy more like those simple

[00:33:41] carbs, the processed sugars that you have.

[00:33:44] Chances are if it comes in a package or a box

[00:33:47] and it's not natural or not freshly made or something like that,

[00:33:51] you're going to get less long term energy from it.

[00:33:54] I mean, there are definitely, definitely things that that are made

[00:33:57] that that are produced for energy.

[00:34:01] But there's a lot out there that says natural, healthy

[00:34:05] and it's not good for you.

[00:34:07] I don't know if you've seen those.

[00:34:08] There's smoothies or fruit drinks that naked the brain.

[00:34:11] I'm not trashing on naked, but I guess I have a little bit.

[00:34:14] You look at the amount of sugar in one of those things

[00:34:16] and they say it's from natural sources.

[00:34:20] But if you're going to, I've made a smoothie before with fresh fruit.

[00:34:24] And if you let it sit for an hour, it tastes gross

[00:34:28] and everything separates in it.

[00:34:30] Those drinks don't separate like if you can stay in a refrigerator

[00:34:35] for six months and nothing changes, then it's not 100 percent natural.

[00:34:40] And that's not going to be the source that you want.

[00:34:42] Like if you eat a nectarine, you need a lot more,

[00:34:45] I feel like from that natural source than you would from from a juice or something

[00:34:51] like that. I don't know.

[00:34:52] I do live off smoothies, but they're all like they're fresh made.

[00:34:55] I'd like that. That gets me going in the morning.

[00:34:57] Well, then you even look at the caffeine source, right?

[00:35:00] And a lot of people use caffeine as the as the as what they try to say

[00:35:06] is what gives them energy, right?

[00:35:07] But what it really does is just blocks their receptors

[00:35:10] that are telling you that you're tired, right?

[00:35:12] So that's a that's a thing where it's, you know,

[00:35:16] I'm not telling people about caffeine.

[00:35:18] I think yeah, some of the day, right?

[00:35:20] But it's having the effect that a lot of people really think it is,

[00:35:25] you know what I mean?

[00:35:26] And I think that's it's not having the physiologic effect that people

[00:35:30] understand, right? And I think a lot of times with caffeine,

[00:35:33] two people are taking it too late.

[00:35:35] Like it stays in your body for 10 hours

[00:35:38] and you might not feel it.

[00:35:39] You might think you can fall asleep,

[00:35:42] but you're not getting the sleep you should be getting if you're having

[00:35:45] caffeine at five or six at night and then trying to go to bed at 10.

[00:35:48] Like that's not going to be as stressful.

[00:35:50] So I guess Amy in Atlanta, the answer to your question,

[00:35:54] the best way best foods that'll give you natural energy are natural foods.

[00:35:59] I think, you know, the most.

[00:36:00] Question number two comes from Jennifer in Boston, Mass.

[00:36:04] Is it more beneficial to work out in the morning or the evening?

[00:36:08] I can jump into this one first.

[00:36:10] It doesn't matter, in my opinion.

[00:36:12] We talked about consistency beforehand.

[00:36:14] I like getting up early and going to the gym before before work.

[00:36:18] That that is good for me after work.

[00:36:21] I'm a teacher as well as a personal trainer.

[00:36:24] I know after teaching for a long day,

[00:36:26] I'm exhausted and I don't get as good a workout.

[00:36:29] I can be consistent if I go as soon as I wake up in the morning.

[00:36:33] Some people aren't morning people and that's not going to work for you.

[00:36:36] Some people love going at night.

[00:36:38] Some people like working out at their lunch break and doing it then.

[00:36:42] Now, the George Costanza getting all sweaty, playing basketball.

[00:36:46] That's always tough at work.

[00:36:48] But it really whatever you can do consistently that fits into your lifestyle.

[00:36:54] That's the best time to work out.

[00:36:56] I agree. I mean, I think the biggest thing is

[00:36:58] is what you can be the most consistent with.

[00:37:00] Right? We come back to that.

[00:37:01] But then also what works with your schedule?

[00:37:05] Where we talked about manufacturing the time.

[00:37:07] Where can you manufacture that time?

[00:37:09] Does it have to be in the afternoon?

[00:37:10] Some days in the morning on others, then it's going to have to be.

[00:37:13] Right? That's kind of what I think.

[00:37:15] And it doesn't always have to come in the form of going to the gym.

[00:37:19] And I think that's what I'm just going to keep coming back to that too.

[00:37:22] Because I think that is the biggest misconception with movement

[00:37:25] and with with with exercise is people always just say,

[00:37:29] I have to go to this facility to get this workout in.

[00:37:32] And that's just not the truth at all.

[00:37:34] Right? And it's find ways that work for you,

[00:37:37] not just times and in the gym.

[00:37:40] Right? Fine.

[00:37:41] Yeah. Things that you like, if you enjoy riding a bike,

[00:37:45] a bike, it's going to have different.

[00:37:47] You have to look at what your goals are.

[00:37:49] If your goal is to build muscle, you know, then

[00:37:53] and to get stronger, then you're going to have to do some sort of resistance

[00:37:56] training and get there.

[00:37:57] You don't have to do it at the gym.

[00:37:58] You can do it at home or you can do body weight stuff

[00:38:01] and go to a park to pull up to do certain things like that.

[00:38:03] That's fine.

[00:38:04] But again, whatever your goal,

[00:38:06] if your goal is to just be healthier cardiovascularly and just overall

[00:38:11] find what works as long as you're moving, that's the most important thing.

[00:38:17] And then our third.

[00:38:18] Oh, sorry. Go ahead.

[00:38:19] No, no, it honestly just to kind of wrap it up,

[00:38:21] I was just going to say you find find something

[00:38:24] that is going to fulfill that.

[00:38:28] Space, right?

[00:38:29] I think that's where a lot of people struggle is they don't want to do it.

[00:38:33] And it's finding something that maybe sometimes you do want to actually go do it.

[00:38:38] And I think that's what the talk about the motivation.

[00:38:42] Sometimes you need something that's not going to just be motivating,

[00:38:45] but something that's really going to pull you in too.

[00:38:47] So yeah, you look forward to.

[00:38:49] I know we keep mentioning old man's off ball,

[00:38:51] but like I look forward to that game every week.

[00:38:54] And while it's not the most strenuous activity in the world,

[00:38:59] you know, you're still out there moving.

[00:39:01] You're not sitting on the couch watching TV.

[00:39:03] You're up out moving and, you know, getting some fresh air.

[00:39:06] And that's a huge thing to out being outside.

[00:39:09] And we'll talk about that more later,

[00:39:11] but even sunlight is has huge health benefits to it.

[00:39:14] But I don't get off topic too much.

[00:39:16] Last final question for this.

[00:39:18] This one comes from Austin in San Francisco.

[00:39:21] He's asking how many grams of protein to eat to maintain muscle

[00:39:25] and to build muscle?

[00:39:26] And we've touched on this a little bit,

[00:39:28] but I can let you up onto that one.

[00:39:30] Yeah. I mean, you mentioned the gram of protein

[00:39:32] per pound, on a body weight.

[00:39:35] But I think the biggest thing is that you're getting

[00:39:39] enough food in general, right?

[00:39:41] Is like you're you're you're in your

[00:39:44] getting enough diverse quality food, right?

[00:39:47] And this is where we go back to the grocery store, right?

[00:39:51] And you're talking about processed foods

[00:39:53] and if it comes out of a box or something like that,

[00:39:55] like think about shopping the perimeter of the store, right?

[00:39:58] Stick to the produce section.

[00:40:00] Stick to the produce section.

[00:40:01] Stick to the good source of lean protein.

[00:40:05] You know what I mean?

[00:40:07] And that's the other thing.

[00:40:08] The veggie section is fine as you swing around that side of it.

[00:40:11] Yeah. Fresh veggies, yeah.

[00:40:13] Nothing wrong with a bag of frozen peas is quick and easy.

[00:40:16] And it's, you know, yeah.

[00:40:18] And I think the other thing too is make sure

[00:40:20] you're getting a couple of servings of if you're

[00:40:24] if you're a seafood guy or if you're a fish person,

[00:40:26] you're not guy or if you're a fish person

[00:40:28] and trying to get a serving or at least one to two servings

[00:40:33] of fatty fish per week can really help with, you know,

[00:40:37] your omega-3s and it really does go along a long way

[00:40:41] in getting a healthy source of protein.

[00:40:44] But also some of those macro nutrients

[00:40:46] that we were talking about too, you know?

[00:40:47] Yeah.

[00:40:49] It's also not being too eating that too much.

[00:40:52] And then there's the mercury issue with fish.

[00:40:54] Yeah, yeah, yeah.

[00:40:55] That's where you want to say that.

[00:40:56] And that's what we're saying.

[00:40:57] Like there's there's frozen pomegranate.

[00:41:00] Like you're going to hear positives and negatives

[00:41:02] for a lot of these things, a lot of these topics

[00:41:04] that we talk about.

[00:41:05] Yeah. Oh, absolutely.

[00:41:06] So to answer your question, Austin, it's you need

[00:41:10] go aim for a gram of protein per body weight,

[00:41:14] but it's more the calories.

[00:41:15] If you're hitting that gram of protein,

[00:41:17] but you're under under your maintenance calories

[00:41:20] by five, 600 calories, you're not building muscle,

[00:41:24] regardless at that point.

[00:41:25] You might maintain it, hopefully maintain it,

[00:41:28] depending on what you're doing.

[00:41:30] But if you really want to build muscle with clean foods,

[00:41:33] you've got to be in a calorie surplus.

[00:41:35] Your body needs those building blocks

[00:41:38] in order to build the muscle.

[00:41:39] It needs the calories for the energy and everything.

[00:41:42] So gram of protein per pound of body weight.

[00:41:46] We'll get you there.

[00:41:47] So those are our three questions for this week.

[00:41:50] We have a couple more for next week.

[00:41:52] But just to recap and why we're going through all this,

[00:41:56] we just, we're trying to help people understand

[00:42:00] what it is and what it takes to be healthy.

[00:42:02] It really isn't that hard.

[00:42:05] It's pretty simple.

[00:42:07] It's not easy, but it's simple to understand.

[00:42:09] You just eat cleaner.

[00:42:11] Everybody knows a cookie isn't the best thing for you.

[00:42:14] You can have them every now and then.

[00:42:15] That's fine.

[00:42:16] You know, ice cream sometimes.

[00:42:18] You have stuff in moderation,

[00:42:20] but you want to be eating well as often as possible.

[00:42:24] It can taste good too.

[00:42:26] Like there are plenty of recipes out there

[00:42:27] that are healthy meals that taste fantastic,

[00:42:30] but the long-term benefits of doing that

[00:42:32] while moving a lot, while getting enough sleep,

[00:42:35] and we didn't touch on sleep a ton this episode

[00:42:37] and we will in later ones.

[00:42:39] You're not building any muscle if you're not sleeping.

[00:42:42] That's when your muscle is being built

[00:42:44] as well as you're asleep.

[00:42:45] You break it down at the gym

[00:42:46] and when you're doing resistance training,

[00:42:48] but if you're not only sleeping four or five hours

[00:42:49] a night, you're not doing anything for yourself there.

[00:42:53] So that's really the goal here is we're trying to help people

[00:42:58] live as healthy a life as possible

[00:42:59] and answer a lot of these questions.

[00:43:01] So it becomes more second nature

[00:43:03] and you don't have to worry about it.

[00:43:04] You don't have to think about it too much.

[00:43:09] So yeah.

[00:43:11] So I guess that's our first episode.

[00:43:12] Thank you all.

[00:43:14] We really truly appreciate it.

[00:43:15] Your time is the most valuable thing that you have.

[00:43:18] And if anybody's still listening,

[00:43:20] it's probably my mom and maybe Shan.

[00:43:22] I think that is still listening at this point,

[00:43:24] but we really, really appreciate everybody taking the time.

[00:43:27] If you have any questions,

[00:43:29] please reach out on the website

[00:43:31] or you can find us on social media,

[00:43:33] our tags and stuff will be on there on the show notes.

[00:43:36] Please don't hesitate to reach out.

[00:43:38] If you have questions you'd like answered on future shows,

[00:43:41] you can ask those as well

[00:43:42] and we hope you guys have an awesome rest of your day.

[00:43:45] Thank you.

[00:43:47] Who are you kidding?

[00:43:47] You know Nick's gonna watch it.

[00:43:50] Yeah, he's gonna be taking copious notes on all their stuff.

[00:43:54] All right, talk to you later, bro.