WEBVTT 1 00:00:02.080 --> 00:00:02.660 Hey folks, 2 00:00:03.041 --> 00:00:05.181 John and Will here from Men Talking Mindfulness. 3 00:00:05.240 --> 00:00:12.043 It's been a while since we checked in on this and specifically what we're going to be talking about today is my fitness journey. 4 00:00:12.261 --> 00:00:14.199 So in November of last year, 5 00:00:14.964 --> 00:00:21.605 I committed to trying to work towards a physique competition that was originally going to be next month. 6 00:00:22.027 --> 00:00:24.246 That competition is still next month, 7 00:00:24.808 --> 00:00:25.152 but 8 00:00:25.668 --> 00:00:29.293 I fell off the bandwagon a little bit as far as eating and 9 00:00:29.680 --> 00:00:30.842 My working out has been good, 10 00:00:30.901 --> 00:00:33.305 but my eating habits have not been great. 11 00:00:33.765 --> 00:00:33.883 So 12 00:00:34.324 --> 00:00:36.008 Will and I are going to talk a little bit about that. 13 00:00:36.009 --> 00:00:38.012 We're going to talk about what it takes, 14 00:00:38.308 --> 00:00:40.808 the discipline that it takes to get there, 15 00:00:41.988 --> 00:00:42.996 why I fell off, 16 00:00:43.933 --> 00:00:45.941 giving myself some grace where I can, 17 00:00:46.004 --> 00:00:48.301 but also not letting myself have too much grace. 18 00:00:49.597 --> 00:00:54.269 And then talking about some other things that we've got in the near future that have to do with fitness. 19 00:00:54.769 --> 00:00:55.441 So Will, 20 00:00:55.785 --> 00:00:56.629 good to you my brother 21 00:00:57.316 --> 00:00:57.917 Good to be back, 22 00:00:57.957 --> 00:00:58.177 John. 23 00:00:58.237 --> 00:00:58.657 Thanks for, 24 00:00:58.858 --> 00:00:59.098 you know, 25 00:00:59.137 --> 00:01:00.899 putting yourself out there on this fitness journey. 26 00:01:01.901 --> 00:01:02.522 I appreciate you, 27 00:01:02.542 --> 00:01:02.741 like, 28 00:01:03.163 --> 00:01:03.401 you know, 29 00:01:03.464 --> 00:01:04.085 being this guy. 30 00:01:04.303 --> 00:01:04.843 It's awesome. 31 00:01:05.366 --> 00:01:05.843 It's fun. 32 00:01:05.944 --> 00:01:06.366 It's a little, 33 00:01:06.827 --> 00:01:07.069 you know, 34 00:01:07.070 --> 00:01:07.803 it's not a little tough. 35 00:01:07.866 --> 00:01:08.710 It's very tough. 36 00:01:09.327 --> 00:01:09.569 You know, 37 00:01:09.928 --> 00:01:10.725 this weekend, 38 00:01:11.366 --> 00:01:13.694 we're coming off the tail end of July 4th weekend. 39 00:01:13.710 --> 00:01:13.835 And, 40 00:01:14.819 --> 00:01:15.053 you know, 41 00:01:15.632 --> 00:01:18.803 we celebrated with the family and there was good food all around. 42 00:01:19.132 --> 00:01:19.350 And 43 00:01:19.772 --> 00:01:20.882 I definitely had some slips, 44 00:01:20.913 --> 00:01:23.507 but I've recommitted as of yesterday. 45 00:01:23.600 --> 00:01:24.303 So today is, 46 00:01:24.475 --> 00:01:24.616 what, 47 00:01:24.678 --> 00:01:25.038 Tuesday, 48 00:01:25.100 --> 00:01:25.757 July 8th. 49 00:01:26.656 --> 00:01:30.220 The new competition is actually on November 50 00:01:31.603 --> 00:01:33.084 18th. That was my next question. 51 00:01:33.085 --> 00:01:33.361 I'm like, 52 00:01:33.384 --> 00:01:34.384 we have one on the schedule, 53 00:01:34.463 --> 00:01:34.681 right? 54 00:01:34.720 --> 00:01:34.908 Yeah, 55 00:01:35.002 --> 00:01:36.244 so we do have one on the schedule, 56 00:01:36.283 --> 00:01:37.228 November 18th. 57 00:01:37.806 --> 00:01:40.814 And we'll see where things go with that. 58 00:01:41.111 --> 00:01:42.134 In between now and then, 59 00:01:42.228 --> 00:01:43.205 I've got a lot of work to do. 60 00:01:43.877 --> 00:01:45.314 A lot of work to do. 61 00:01:45.470 --> 00:01:46.580 So we'll talk about that. 62 00:01:46.658 --> 00:01:47.158 But yeah. 63 00:01:47.361 --> 00:01:47.470 Yeah, 64 00:01:47.564 --> 00:01:47.674 well, 65 00:01:47.705 --> 00:01:49.174 let's jump right into that. 66 00:01:50.642 --> 00:01:52.517 What has been slipping you? 67 00:01:53.689 --> 00:01:54.299 It's almost like, 68 00:01:54.517 --> 00:01:54.877 is it the... 69 00:01:55.288 --> 00:01:57.471 Food quality is a sabotage thing. 70 00:01:57.510 --> 00:01:58.371 It's cravings. 71 00:01:58.372 --> 00:01:58.791 You know what I mean? 72 00:01:58.792 --> 00:01:59.352 I know like, 73 00:01:59.371 --> 00:01:59.594 I mean, 74 00:01:59.852 --> 00:02:01.652 and I say this because we all have the above. 75 00:02:01.953 --> 00:02:04.074 Like sugar is definitely something that it just, 76 00:02:04.098 --> 00:02:08.402 and the sugar also shows up in fucking hamburger buns or those. 77 00:02:08.403 --> 00:02:08.699 Yeah, 78 00:02:08.700 --> 00:02:09.004 everywhere. 79 00:02:09.020 --> 00:02:10.824 Gips and stuff like that's absolutely everywhere. 80 00:02:10.863 --> 00:02:11.309 Coffee. 81 00:02:11.699 --> 00:02:11.902 Yeah. 82 00:02:12.059 --> 00:02:12.512 Coffee. 83 00:02:12.652 --> 00:02:13.043 Exactly. 84 00:02:13.262 --> 00:02:14.027 So yeah, 85 00:02:14.090 --> 00:02:14.402 sugar. 86 00:02:15.402 --> 00:02:16.168 Sugar is a big one. 87 00:02:17.027 --> 00:02:17.496 Carbs. 88 00:02:17.543 --> 00:02:17.824 When I, 89 00:02:17.871 --> 00:02:18.106 you know, 90 00:02:18.107 --> 00:02:20.277 when I cut down carbs to very, 91 00:02:20.340 --> 00:02:21.137 very low numbers, 92 00:02:21.231 --> 00:02:21.574 I get, 93 00:02:22.090 --> 00:02:22.762 I get pretty. 94 00:02:23.608 --> 00:02:40.425 agitated i get grumpy um and i get hangry is what it is even though i'm taking in a significant amount of calories yeah i'm not uh getting in the carbs as i need to so what i'm going to be transitioning to for the next few weeks uh 95 00:02:40.597 --> 00:02:44.644 so essentially what is it 19 weeks between now and november 96 00:02:45.129 --> 00:02:47.613 18th i'll be um 97 00:02:48.040 --> 00:02:49.441 For the first half of that, 98 00:02:49.601 --> 00:02:51.763 I'll be kind of mixing some carbs in there, 99 00:02:51.764 --> 00:02:53.564 really looking to grow the muscle. 100 00:02:54.228 --> 00:02:57.431 And then after that halfway point, 101 00:02:57.533 --> 00:03:00.275 then it's on as far as diet, 102 00:03:00.509 --> 00:03:03.853 cutting down on carbs significantly. 103 00:03:03.978 --> 00:03:15.103 So the idea is that you train your body to burn the carbs by having the carbs in the body and then depleting them and also putting yourself into a calorie deficit. 104 00:03:15.166 --> 00:03:16.244 So between... 105 00:03:16.832 --> 00:03:17.913 That first halfway point, 106 00:03:17.973 --> 00:03:20.938 it's only about a 107 00:03:21.957 --> 00:03:23.578 200-calorie deficit between now and then. 108 00:03:24.121 --> 00:03:26.903 And then starting midway between now and then, 109 00:03:27.145 --> 00:03:29.887 it's a 500 to 700-calorie deficit. 110 00:03:31.106 --> 00:03:32.325 And that's all carbs? 111 00:03:32.684 --> 00:03:32.887 Yes. 112 00:03:33.293 --> 00:03:33.871 All carbs? 113 00:03:34.575 --> 00:03:37.934 So that's calories just in general that I'll be cutting down on. 114 00:03:37.996 --> 00:03:41.168 but I'll be cutting down to next to zero carbs as, 115 00:03:41.340 --> 00:03:43.075 as low as I can get, 116 00:03:43.278 --> 00:03:43.575 uh, 117 00:03:43.576 --> 00:03:44.200 for carbs, 118 00:03:44.434 --> 00:03:44.684 uh, 119 00:03:44.685 --> 00:03:44.887 for, 120 00:03:44.888 --> 00:03:44.981 uh, 121 00:03:44.982 --> 00:03:45.340 yeah. 122 00:03:45.704 --> 00:03:46.846 about nine weeks, 123 00:03:46.985 --> 00:03:47.346 which will, 124 00:03:48.166 --> 00:03:48.387 that'll, 125 00:03:48.726 --> 00:03:49.367 that'll try me, 126 00:03:49.408 --> 00:03:49.588 man. 127 00:03:49.648 --> 00:03:49.930 Cause I, 128 00:03:50.090 --> 00:03:51.031 I do love my carbs, 129 00:03:51.449 --> 00:03:52.191 but it really, 130 00:03:52.211 --> 00:03:53.613 what it all boils down to is, 131 00:03:54.851 --> 00:03:55.695 is discipline, 132 00:03:55.797 --> 00:03:56.094 which we, 133 00:03:56.095 --> 00:03:56.414 you know, 134 00:03:56.476 --> 00:04:01.523 we've had multiple people on the show in the past couple of months to speak about discipline. 135 00:04:02.164 --> 00:04:02.898 And honestly, 136 00:04:03.289 --> 00:04:03.398 I. 137 00:04:05.468 --> 00:04:07.130 To be completely transparent, 138 00:04:07.290 --> 00:04:10.792 I underestimated how difficult the diet would be. 139 00:04:11.253 --> 00:04:12.234 Getting the gym is fun. 140 00:04:12.495 --> 00:04:12.675 Like, 141 00:04:12.976 --> 00:04:14.058 I love getting into the gym. 142 00:04:16.160 --> 00:04:17.363 Let me take that back. 143 00:04:18.339 --> 00:04:19.605 Once I'm in the gym, 144 00:04:19.925 --> 00:04:20.261 I love it. 145 00:04:20.418 --> 00:04:23.584 I love the gym. 146 00:04:23.604 --> 00:04:25.547 Getting to the gym is a difficult part. 147 00:04:27.711 --> 00:04:29.711 I am not a morning person anymore. 148 00:04:29.914 --> 00:04:32.742 I don't wake up at 4.30 like Jocko. 149 00:04:33.039 --> 00:04:34.219 I'll wake up at 5.30, 150 00:04:34.220 --> 00:04:35.141 but that's normally the start. 151 00:04:35.256 --> 00:04:36.737 getting ready for the day and everything else. 152 00:04:37.277 --> 00:04:38.136 So when I hit the gym, 153 00:04:38.137 --> 00:04:40.036 it's normally after my kids go to sleep. 154 00:04:40.099 --> 00:04:44.497 Like I was in the gym last night at eight 45 and I was there until 10 45. 155 00:04:44.498 --> 00:04:44.661 Um, 156 00:04:45.482 --> 00:04:45.755 and then, 157 00:04:45.880 --> 00:04:46.177 and then, 158 00:04:46.318 --> 00:04:46.435 uh, 159 00:04:46.599 --> 00:04:47.982 that that's when 160 00:04:48.396 --> 00:04:51.841 I feel the gym is really calling to me. 161 00:04:52.513 --> 00:04:53.872 And once I get there, 162 00:04:53.966 --> 00:04:54.185 man, 163 00:04:54.435 --> 00:04:55.466 throwing the weight around, 164 00:04:55.763 --> 00:04:57.263 getting on the cardio equipment, 165 00:04:58.185 --> 00:04:59.060 I love that. 166 00:04:59.388 --> 00:05:00.029 But yeah, 167 00:05:00.030 --> 00:05:00.325 there's a, 168 00:05:00.419 --> 00:05:03.575 there's a gym that I work out in down in Dallas. 169 00:05:04.700 --> 00:05:22.524 um and it's got the sign up that says congratulations you're here that's the hard part and i thought that's 100 true that's 100 true so i mean we just you know it's all about how many times we talked on the show about just show up show up show up go up and just well i mean how many what that's saying is it's like 170 00:05:23.071 --> 00:05:31.259 80 or 90 of success is just showing up because you put yourself in that situation and you go to the gym it's just like you know not like oh i'm not going to do anything. 171 00:05:31.908 --> 00:06:00.080 it's like oh i'm at the fucking gym i'm gonna work out right miles do something and it's like you need you know maybe lethargically and like begrudgingly you do that first thing and just kind of then you get the juice from like oh why i'm starting to feel great i'm gonna do more you know and it's like especially when you have a goal like you're working towards it's just like i mean that's even more of a of a motivation yeah um well let's i know you have a dexa scan but what i want to do um well i know let me what i want to do first it's like i thought it's very interesting to hear. 172 00:06:01.379 --> 00:06:03.422 That you get hangry when you don't have carbs. 173 00:06:03.502 --> 00:06:03.621 Oh, 174 00:06:03.720 --> 00:06:03.922 man. 175 00:06:03.963 --> 00:06:04.082 Now, 176 00:06:04.083 --> 00:06:04.322 is that, 177 00:06:04.422 --> 00:06:04.703 I mean, 178 00:06:04.722 --> 00:06:04.982 let me, 179 00:06:04.983 --> 00:06:06.564 but also let me just preface that with, 180 00:06:07.466 --> 00:06:07.685 you get, 181 00:06:08.025 --> 00:06:11.646 so even if you supplement that with protein or something else, 182 00:06:11.810 --> 00:06:12.912 you still are fucking hangry. 183 00:06:13.232 --> 00:06:13.349 Oh, 184 00:06:13.388 --> 00:06:13.568 yeah. 185 00:06:14.131 --> 00:06:14.529 Really? 186 00:06:14.935 --> 00:06:15.052 Oh, 187 00:06:15.091 --> 00:06:15.295 yeah, 188 00:06:15.310 --> 00:06:15.513 man. 189 00:06:15.591 --> 00:06:15.896 I like, 190 00:06:16.334 --> 00:06:19.654 I'm taking in a tremendous amount of protein. 191 00:06:19.732 --> 00:06:21.685 It's like 250, 192 00:06:21.763 --> 00:06:26.904 240 grams a day of protein. 193 00:06:26.920 --> 00:06:28.248 And that's chicken, 194 00:06:28.388 --> 00:06:28.810 turkey, 195 00:06:28.982 --> 00:06:29.341 tuna, 196 00:06:29.607 --> 00:06:30.654 protein shakes. 197 00:06:31.187 --> 00:06:31.568 eggs, 198 00:06:33.409 --> 00:06:34.271 cottage cheese. 199 00:06:34.570 --> 00:06:38.374 So it's primarily fat and protein right now. 200 00:06:38.835 --> 00:06:39.554 But again, 201 00:06:40.320 --> 00:06:41.140 I forget the numbers. 202 00:06:41.155 --> 00:06:42.179 I don't have those in front of me. 203 00:06:42.640 --> 00:06:45.124 But between now and the halfway point, 204 00:06:45.304 --> 00:06:50.226 so between now and November is the physique competition. 205 00:06:50.320 --> 00:06:51.148 Halfway from now, 206 00:06:51.663 --> 00:06:52.945 I'll be taking in carbs, 207 00:06:53.788 --> 00:06:58.991 basically just to feed my body and then making sure it knows that carbs should be digested. 208 00:06:59.398 --> 00:07:00.382 people who are on 209 00:07:00.827 --> 00:07:25.314 the keto diet or very low carb diet for a very long term yeah their body forgets how to burn carbs uh yeah it takes a while to relearn that but we want our bodies to know how to burn carbs and then deplete them and that's that's when there's there's fewer carbs uh to be burned that's interesting you bring that up because like i'm very very low carb like very 210 00:07:25.376 --> 00:07:29.189 very low carb but When I have a high-carb diet or high-carb... 211 00:07:29.535 --> 00:07:47.188 meal like pasta oh my i'm like ripping farts dude i mean i'm just yeah i'm the same way with protein though protein yeah it messes with my belly i will say that uh yeah the amount of protein that i'm taking in does it definitely does cause gas 212 00:07:47.375 --> 00:07:56.922 yeah yeah i mean i don't know it's just like every time i eat a lot of carbs i'm like oh my god dude i'm like this is embarrassing i really don't have any gas i mean i'm like you know i mean just 213 00:07:57.207 --> 00:07:57.828 My diet, 214 00:07:57.868 --> 00:07:58.648 in transparency, 215 00:07:58.709 --> 00:08:01.271 is just a lot of protein and veggies. 216 00:08:01.272 --> 00:08:01.990 That's basically it. 217 00:08:02.752 --> 00:08:04.353 So what I've learned, 218 00:08:05.115 --> 00:08:06.959 what I've adapted to is 219 00:08:07.498 --> 00:08:08.677 I call it fiber first. 220 00:08:08.880 --> 00:08:10.482 So I'm like cheese season in the morning, 221 00:08:10.521 --> 00:08:11.318 blueberries, 222 00:08:12.060 --> 00:08:13.310 some dates, 223 00:08:13.419 --> 00:08:15.451 and that's really it until the afternoon. 224 00:08:16.326 --> 00:08:17.263 And then I'll have like, 225 00:08:17.341 --> 00:08:17.607 you know, 226 00:08:17.732 --> 00:08:19.951 I'm doing like a four and five egg breakfast. 227 00:08:20.451 --> 00:08:20.748 You know, 228 00:08:20.749 --> 00:08:23.107 it's like I'll throw like sausage and bacon and fucking, 229 00:08:23.108 --> 00:08:24.091 I believe, 230 00:08:24.154 --> 00:08:24.919 liverwurst now. 231 00:08:25.013 --> 00:08:26.576 I've eaten some of the food that you cook. 232 00:08:26.687 --> 00:08:41.885 man oh yeah freaking awesome oh yeah and i will tell you those dates and those blueberries they have a significant amount of sugar in them well i'm right but that's why i'm eating them first yeah because it's like i mean i figured well what i've learned about carbs and sugar is like you know and 233 00:08:41.963 --> 00:08:55.877 i've i have a science background and study and understand some of the nutrition behind it it's like anytime you have like a um a carbon chain in your body like a sugar like very available complex carbohydrates are... 234 00:08:56.824 --> 00:09:23.989 uh um or and just sugar your it's the easiest for your body to digest so it's the first place it goes so immediately that's why you get like the sugar high it's like oh yeah sugar in my body you know and you get all that uh and then you get that dump right the glucose same thing with like carbohydrates um but uh i'm so i'm like so i eat like the dates has a lot of fucking sugar and so do the blueberries but like i don't know if they i don't know if it's what the glycemic level is meaning like higher glycemic level higher the food doing yeah so 235 00:09:24.943 --> 00:09:38.410 but that's what i that's what i've been doing and like i just like my body's just used to like almost zero fucking carbs but yeah anyway like it's interesting that you get so there's definitely a a mood shift difference when you're low carb deficient 236 00:09:38.856 --> 00:09:39.817 A hundred percent, 237 00:09:39.918 --> 00:09:40.117 man. 238 00:09:41.138 --> 00:09:41.398 I am. 239 00:09:42.420 --> 00:09:43.701 My kids even notice it. 240 00:09:46.002 --> 00:09:46.463 They don't say, 241 00:09:46.502 --> 00:09:46.623 hey, 242 00:09:46.685 --> 00:09:46.884 dad, 243 00:09:46.908 --> 00:09:47.923 you need to eat more carbs. 244 00:09:47.963 --> 00:09:48.384 But they're like, 245 00:09:48.806 --> 00:09:49.189 dad, 246 00:09:49.345 --> 00:09:49.947 what's wrong? 247 00:09:50.666 --> 00:09:53.127 I'm getting grumpy around the stupidest stuff. 248 00:09:53.267 --> 00:09:54.798 But yeah. 249 00:09:54.845 --> 00:09:54.986 Well, 250 00:09:56.361 --> 00:09:57.252 thanks for dropping in there. 251 00:09:57.361 --> 00:10:01.298 Maybe if there's anybody out there that knows what that's going on there or something like that. 252 00:10:01.595 --> 00:10:01.923 And maybe, 253 00:10:02.298 --> 00:10:02.486 John, 254 00:10:02.517 --> 00:10:03.502 you're probably talking to people too. 255 00:10:03.736 --> 00:10:06.908 It'd be interesting to hear people's thoughts because I've actually never heard that before. 256 00:10:07.596 --> 00:10:08.596 Like one particular, 257 00:10:09.056 --> 00:10:09.357 you know, 258 00:10:10.636 --> 00:10:14.638 like loss in your diet or certain nutrient can really, 259 00:10:14.759 --> 00:10:14.958 wow, 260 00:10:14.978 --> 00:10:16.056 that's really impressive. 261 00:10:16.275 --> 00:10:16.517 Yeah. 262 00:10:16.822 --> 00:10:16.939 So. 263 00:10:17.236 --> 00:10:17.540 Done. 264 00:10:17.556 --> 00:10:18.736 Felt that. 265 00:10:18.737 --> 00:10:18.876 Yeah. 266 00:10:18.877 --> 00:10:19.001 Well, 267 00:10:19.079 --> 00:10:20.220 how about the DEXA scan, 268 00:10:20.259 --> 00:10:20.478 man? 269 00:10:20.579 --> 00:10:20.759 Yeah. 270 00:10:20.939 --> 00:10:21.056 So, 271 00:10:21.298 --> 00:10:21.556 you know, 272 00:10:22.017 --> 00:10:27.415 I was getting them every month and then kind of along the lines of falling off the bandwagon with the diet, 273 00:10:27.416 --> 00:10:30.868 I fell off the bandwagon with the DEXA scans. 274 00:10:31.306 --> 00:10:32.603 So the last one I got was May 275 00:10:33.228 --> 00:10:33.978 13th. So, 276 00:10:34.806 --> 00:10:34.915 so. 277 00:10:35.732 --> 00:10:36.773 Today's July 8th. 278 00:10:37.134 --> 00:10:37.734 So what is that? 279 00:10:37.894 --> 00:10:38.675 Almost two months, 280 00:10:39.456 --> 00:10:40.136 seven weeks or so. 281 00:10:41.558 --> 00:10:41.679 So 282 00:10:42.058 --> 00:10:43.718 I'm looking at the data here. 283 00:10:45.140 --> 00:10:47.202 It compares my January 3rd to 284 00:10:47.663 --> 00:10:49.163 May 13th to July 285 00:10:49.609 --> 00:10:54.069 8th. So my first one to the last one to today's. 286 00:10:54.773 --> 00:10:58.319 So weight in pounds in January, 287 00:10:58.616 --> 00:11:00.616 I was 225 pounds. 288 00:11:01.898 --> 00:11:02.913 Last month or sorry, 289 00:11:03.023 --> 00:11:03.257 May, 290 00:11:03.366 --> 00:11:04.913 I was 205 pounds. 291 00:11:05.432 --> 00:11:07.114 And today I was 212. 292 00:11:07.134 --> 00:11:09.236 So I've gone up seven pounds. 293 00:11:10.658 --> 00:11:13.201 So not huge because 294 00:11:13.560 --> 00:11:18.021 I ended up gaining lean muscle. 295 00:11:18.201 --> 00:11:18.326 So 296 00:11:19.005 --> 00:11:23.607 I've gained six pounds of lean muscle since May, 297 00:11:24.404 --> 00:11:24.873 which is good. 298 00:11:24.951 --> 00:11:26.419 So that means I'm eating the protein, 299 00:11:27.326 --> 00:11:30.091 but I also gained a pound and a half of fat. 300 00:11:31.826 --> 00:11:32.560 Not terrible, 301 00:11:32.623 --> 00:11:32.982 but that's... 302 00:11:33.508 --> 00:11:35.711 heading in the wrong direction in regards to fat. 303 00:11:37.135 --> 00:11:37.254 So 304 00:11:37.737 --> 00:11:38.338 I ended up, 305 00:11:40.522 --> 00:11:41.803 last time I was at 21, 306 00:11:41.826 --> 00:11:43.201 so back in January, 307 00:11:43.202 --> 00:11:44.990 I was 29.2% 308 00:11:44.991 --> 00:11:45.248 fat. 309 00:11:45.647 --> 00:11:46.553 Okay. 310 00:11:47.189 --> 00:11:48.131 That's pretty high for me. 311 00:11:48.671 --> 00:11:50.415 And I put this disclaimer out every time. 312 00:11:51.214 --> 00:11:53.101 This is not fat shaming. 313 00:11:53.241 --> 00:11:56.366 This is not me saying that in any shape, 314 00:11:56.382 --> 00:11:56.522 form, 315 00:11:56.523 --> 00:11:59.491 or fashion that people listening need to do the same thing. 316 00:11:59.913 --> 00:12:02.788 This is just what makes me comfortable in my skin. 317 00:12:03.772 --> 00:12:04.397 And maybe... 318 00:12:05.233 --> 00:12:07.235 Maybe I do need to address this myself, 319 00:12:07.315 --> 00:12:08.456 but for right now, 320 00:12:08.698 --> 00:12:10.878 I'm working on getting lean and getting healthy. 321 00:12:11.440 --> 00:12:12.901 And we talked about this last time. 322 00:12:13.096 --> 00:12:14.081 Maybe it was two times ago. 323 00:12:14.784 --> 00:12:16.464 I feel more capable now, 324 00:12:16.885 --> 00:12:18.768 capable of playing with my kids, 325 00:12:18.948 --> 00:12:19.846 running with my kids. 326 00:12:19.924 --> 00:12:20.128 Heck, 327 00:12:20.409 --> 00:12:22.237 I went to Topgolf a couple weeks ago. 328 00:12:23.143 --> 00:12:23.409 And, 329 00:12:23.971 --> 00:12:24.206 you know, 330 00:12:24.315 --> 00:12:25.346 sometimes with Topgolf, 331 00:12:25.565 --> 00:12:25.940 I'm all. 332 00:12:26.300 --> 00:12:26.981 All out of whack, 333 00:12:27.081 --> 00:12:27.941 all out of balance. 334 00:12:27.982 --> 00:12:33.605 Like this DEXA scan gives you what your left arm is compared to what your left leg is compared to your right leg. 335 00:12:33.949 --> 00:12:35.105 And I was all out of balance. 336 00:12:35.488 --> 00:12:37.090 And now I'm in line. 337 00:12:37.091 --> 00:12:41.535 My body is symmetrical as far as arms and legs. 338 00:12:41.536 --> 00:12:42.379 You're talking like mass? 339 00:12:42.863 --> 00:12:43.019 Yeah, 340 00:12:43.160 --> 00:12:43.457 mass. 341 00:12:43.613 --> 00:12:43.832 Mass, 342 00:12:44.285 --> 00:12:46.176 like lean mass and fat. 343 00:12:46.785 --> 00:12:46.941 Right. 344 00:12:46.957 --> 00:12:48.519 But also bilateral mass, 345 00:12:48.707 --> 00:12:50.629 like your balance more left and right. 346 00:12:51.144 --> 00:12:51.519 Correct. 347 00:12:51.785 --> 00:12:52.160 Correct. 348 00:12:52.332 --> 00:12:52.441 Wow. 349 00:12:52.442 --> 00:12:53.129 All right, 350 00:12:53.130 --> 00:12:53.269 good. 351 00:12:53.363 --> 00:12:54.660 And then coming back to... 352 00:12:56.348 --> 00:12:58.931 My body fat percentage back in January was 29%. 353 00:12:59.671 --> 00:13:00.032 In May, 354 00:13:00.052 --> 00:13:01.974 it was 21.2, 355 00:13:02.173 --> 00:13:03.216 and now it's 21. 356 00:13:03.677 --> 00:13:06.337 So lost a little bit of body fat percentage, 357 00:13:06.415 --> 00:13:07.517 not as much as I would like to, 358 00:13:07.681 --> 00:13:10.103 but still heading in the right direction. 359 00:13:10.665 --> 00:13:12.579 And then the visceral fat that continues. 360 00:13:12.611 --> 00:13:13.361 Sorry, 361 00:13:13.579 --> 00:13:15.501 so the goal on the body fat is what? 362 00:13:16.501 --> 00:13:19.314 The goal originally was to get to 8%. 363 00:13:19.892 --> 00:13:21.939 I checked between now and November. 364 00:13:22.017 --> 00:13:24.470 That's probably overly aggressive. 365 00:13:25.084 --> 00:13:26.446 If I can get to 10%, 366 00:13:27.667 --> 00:13:31.550 I'm most likely not going to win this competition. 367 00:13:31.952 --> 00:13:37.495 But the point is to have a goal towards and then do something that's scary, 368 00:13:37.557 --> 00:13:38.917 like standing up on stage flexing. 369 00:13:38.940 --> 00:13:40.800 That's not something I'm comfortable with, 370 00:13:40.862 --> 00:13:41.018 man. 371 00:13:41.159 --> 00:13:42.003 I'm going to be there, 372 00:13:42.065 --> 00:13:42.300 John. 373 00:13:43.956 --> 00:13:44.643 Denver is again, 374 00:13:44.690 --> 00:13:45.050 this one? 375 00:13:45.206 --> 00:13:45.737 Yeah, 376 00:13:45.800 --> 00:13:46.550 this one's in Denver. 377 00:13:46.551 --> 00:13:47.268 I'll be there. 378 00:13:47.300 --> 00:13:48.893 So you talk about visceral fat then before. 379 00:13:48.987 --> 00:13:49.268 Yeah, 380 00:13:49.269 --> 00:13:50.096 so visceral fat, 381 00:13:50.206 --> 00:13:50.409 yeah, 382 00:13:51.143 --> 00:13:52.675 it went up last time, 383 00:13:52.676 --> 00:13:54.190 but now it's back down. 384 00:13:55.268 --> 00:13:55.489 Um, 385 00:13:55.569 --> 00:13:55.689 so 386 00:13:56.391 --> 00:14:00.959 I started in January with 3.26 pounds of visceral fat. 387 00:14:01.600 --> 00:14:01.881 Um, 388 00:14:02.440 --> 00:14:03.619 last month I was down to 389 00:14:04.127 --> 00:14:07.908 2.0 and then this month I'm down to 1.88. 390 00:14:07.909 --> 00:14:08.111 So I'm 391 00:14:08.332 --> 00:14:10.054 training in the right direction there. 392 00:14:10.735 --> 00:14:11.735 Bottom line. 393 00:14:11.736 --> 00:14:13.017 Visceral fat is that belly fat, 394 00:14:13.056 --> 00:14:13.396 yeah? 395 00:14:13.397 --> 00:14:13.997 Visceral fat, 396 00:14:14.099 --> 00:14:14.220 no, 397 00:14:14.399 --> 00:14:15.618 it's not belly fat. 398 00:14:15.657 --> 00:14:17.001 It's the fat around the organs. 399 00:14:17.720 --> 00:14:17.962 Oh, 400 00:14:18.259 --> 00:14:19.384 okay, 401 00:14:19.524 --> 00:14:19.704 okay, 402 00:14:19.720 --> 00:14:19.845 okay. 403 00:14:19.846 --> 00:14:22.126 Some of it is around the belly, 404 00:14:22.149 --> 00:14:23.548 but it's all around the heart, 405 00:14:23.689 --> 00:14:24.743 around the lungs. 406 00:14:25.009 --> 00:14:26.431 So we want the visceral fat. 407 00:14:27.790 --> 00:14:30.181 Bottom line is I've dropped that from the beginning, 408 00:14:30.212 --> 00:14:31.899 not just as far as weight, 409 00:14:31.993 --> 00:14:33.774 but cubic inches. 410 00:14:34.571 --> 00:14:36.853 I've lost 40 cubic inches. 411 00:14:37.176 --> 00:14:39.961 of visceral fat, 412 00:14:40.002 --> 00:14:41.724 which is crazy to think about. 413 00:14:42.385 --> 00:14:44.310 And let me just ask, 414 00:14:44.607 --> 00:14:45.131 so good, 415 00:14:45.209 --> 00:14:46.068 healthy body, 416 00:14:46.170 --> 00:14:46.912 visceral fat, 417 00:14:47.037 --> 00:14:47.717 what would that be? 418 00:14:48.194 --> 00:14:48.334 Yeah, 419 00:14:48.354 --> 00:14:50.836 so it's actually a ratio. 420 00:14:52.179 --> 00:14:53.238 And I'm going to screw this up. 421 00:14:54.742 --> 00:15:02.871 I think it's a ratio of visceral fat to waist and belly size or something. 422 00:15:02.965 --> 00:15:03.426 I forget. 423 00:15:03.488 --> 00:15:06.574 But there's some magic number that you're trying to get below one. 424 00:15:07.449 --> 00:15:10.074 So let's see. 425 00:15:10.480 --> 00:15:11.121 What was it? 426 00:15:12.074 --> 00:15:12.965 I'm doing a little. 427 00:15:12.966 --> 00:15:13.761 Don't have it in front of me. 428 00:15:14.855 --> 00:15:14.980 Yeah, 429 00:15:14.996 --> 00:15:15.340 that's okay. 430 00:15:15.646 --> 00:15:31.064 uh but i'm gonna i'm actually gonna keep going keep rolling i got you a perplexity i'm a perplexity oh yeah so yeah yeah so i mean i can this is just a summary of it let me see if i can bring up the actual thing um so 431 00:15:32.142 --> 00:15:37.392 visceral fat geez my eyes i'm looking at this on my phone now so visceral fat 432 00:15:40.402 --> 00:15:41.202 What is visceral? 433 00:15:41.982 --> 00:15:42.142 Well, 434 00:15:42.482 --> 00:15:43.064 I have right here. 435 00:15:43.065 --> 00:15:43.921 I could read it. 436 00:15:43.922 --> 00:15:45.425 It's a healthy visceral fat percentage. 437 00:15:45.426 --> 00:15:48.843 Android to gynoid ratio. 438 00:15:49.624 --> 00:15:49.741 So, 439 00:15:50.046 --> 00:15:53.187 android fat is concentrated in the lower abdominal region. 440 00:15:53.866 --> 00:15:55.827 Gynoid fat is concentrated in the hips, 441 00:15:56.413 --> 00:15:57.038 upper thighs, 442 00:15:57.039 --> 00:15:57.913 and buttocks. 443 00:15:58.507 --> 00:16:00.241 And for optimal distribution, 444 00:16:00.444 --> 00:16:05.429 android fat percentage should be less than your total body fat percentage. 445 00:16:05.601 --> 00:16:08.882 And your AG ratio should be less than 1. 446 00:16:09.851 --> 00:16:12.974 So I went from 1.33 to 447 00:16:14.755 --> 00:16:20.724 1.3. So I'm approaching the healthier ratio. 448 00:16:22.224 --> 00:16:22.341 Yeah. 449 00:16:22.365 --> 00:16:25.388 I think it might be a good little learning tool here for our audience. 450 00:16:25.389 --> 00:16:25.482 Yeah, 451 00:16:25.483 --> 00:16:26.154 let's hear it. 452 00:16:26.155 --> 00:16:29.997 A healthy visceral fat percentage is generally considered to be around 10% 453 00:16:30.013 --> 00:16:30.654 of your body fat. 454 00:16:31.185 --> 00:16:31.669 There you go. 455 00:16:32.169 --> 00:16:35.872 That means that if you know that your body fat percentage... 456 00:16:35.966 --> 00:16:37.548 If you know your body fat percentage, 457 00:16:37.549 --> 00:16:42.031 you can estimate your visceral fat by taking about 10% 458 00:16:42.073 --> 00:16:42.753 of that number. 459 00:16:42.831 --> 00:16:43.472 For example, 460 00:16:43.515 --> 00:16:45.878 if your total body fat is 25%, 461 00:16:46.456 --> 00:16:49.581 a healthy visceral fat amount would be roughly 2.5% 462 00:16:49.878 --> 00:16:50.964 of your total body weight. 463 00:16:51.363 --> 00:16:51.902 Key points, 464 00:16:52.308 --> 00:16:52.808 10% 465 00:16:52.855 --> 00:16:57.683 of your total body fat is the typical healthy threshold for visceral fat in adults. 466 00:16:58.152 --> 00:17:01.808 Visceral fat is the fat stored deep in your abdominal cavity, 467 00:17:01.870 --> 00:17:02.433 like you mentioned, 468 00:17:02.434 --> 00:17:03.214 surrounding your organs. 469 00:17:03.686 --> 00:17:06.287 While some is necessary for organ protection, 470 00:17:06.427 --> 00:17:13.531 excessive visceral fat increase the risk of serious heart conditions like heart disease, 471 00:17:13.547 --> 00:17:13.992 diabetes, 472 00:17:14.008 --> 00:17:14.468 and stroke. 473 00:17:14.906 --> 00:17:19.515 Waist circumference is a practical at-home indicator. 474 00:17:19.656 --> 00:17:20.375 Is everyone listening? 475 00:17:20.828 --> 00:17:25.578 Waist circumference is a practical at-home indicator for visceral fat risk. 476 00:17:25.968 --> 00:17:26.468 For women, 477 00:17:26.953 --> 00:17:28.125 35 inches, 478 00:17:28.172 --> 00:17:29.687 which is 88 centimeters, 479 00:17:31.547 --> 00:17:32.093 or more, 480 00:17:32.218 --> 00:17:32.828 suggests... 481 00:17:33.194 --> 00:17:34.796 elevated visceral fat for men 482 00:17:35.316 --> 00:17:54.900 40 inches what just you lost like 40 some inches you said 40 cubic inches yeah okay so for men 40 inch waist this would be um um or is considered high risk and measurement notes precise visceral fat measurement typically requires um yeah imaging like a dexa scan a ct or mri scan these 483 00:17:54.901 --> 00:17:58.681 can be returned routinely routinely used for screening 484 00:17:59.130 --> 00:18:14.193 more uh home skills and body composition devices estimate visceral fat based on algorithms but um and that's really it maintain visceral fat um near below 10 of your body fat is associated with lower cardiac metabolic 485 00:18:14.349 --> 00:18:24.974 risk if you are concerned about your visceral fat consult your health care provider for personalized assessments and guidance there we go there you go there you go i did learn something and and while you were saying that i 486 00:18:25.562 --> 00:18:27.503 put it into my AI on my side, 487 00:18:27.544 --> 00:18:28.105 ChachiBT, 488 00:18:28.826 --> 00:18:33.150 and I compared the visceral fat to the total fat, 489 00:18:33.787 --> 00:18:35.294 and I'm at 4.02%. 490 00:18:35.873 --> 00:18:37.412 So pretty good. 491 00:18:37.630 --> 00:18:38.396 So the 10% 492 00:18:39.037 --> 00:18:39.513 is healthy, 493 00:18:39.779 --> 00:18:41.794 and I'm half of that. 494 00:18:42.419 --> 00:18:43.560 So I'm feeling pretty good. 495 00:18:44.435 --> 00:18:45.357 And I feel that. 496 00:18:45.888 --> 00:18:49.279 It's not just the capable side of things, 497 00:18:49.310 --> 00:18:50.451 but I feel better. 498 00:18:50.544 --> 00:18:51.560 I sleep better. 499 00:18:52.685 --> 00:18:53.763 And I think we've talked about that. 500 00:18:54.578 --> 00:18:58.541 Just carrying less weight around requires way less energy every day. 501 00:18:59.783 --> 00:18:59.904 So 502 00:19:01.666 --> 00:19:02.904 I'm able to get to the gym. 503 00:19:03.130 --> 00:19:05.787 So it's kind of this self-fulfilling cycle. 504 00:19:06.927 --> 00:19:07.412 I'm curious, 505 00:19:07.474 --> 00:19:09.115 what is your sleep like these days? 506 00:19:09.154 --> 00:19:09.451 I mean, 507 00:19:09.810 --> 00:19:10.740 are you tracking it? 508 00:19:11.099 --> 00:19:14.318 Because I would imagine as you're getting healthier, 509 00:19:14.521 --> 00:19:21.646 as your body isn't in almost a state of crisis because of all this extra fat you have in your body, 510 00:19:22.068 --> 00:19:23.724 I'd imagine that there's... 511 00:19:24.054 --> 00:19:24.975 you're going to restore more, 512 00:19:24.995 --> 00:19:25.816 you're going to sleep better, 513 00:19:25.896 --> 00:19:26.317 you're going to, 514 00:19:26.336 --> 00:19:26.618 you know, 515 00:19:27.157 --> 00:19:28.200 be a little more refreshed. 516 00:19:28.201 --> 00:19:29.981 So is that what you're experiencing over the night? 517 00:19:29.982 --> 00:19:30.098 Yeah, 518 00:19:30.539 --> 00:19:31.442 I am for sure. 519 00:19:31.700 --> 00:19:33.723 So my sleep is deeper. 520 00:19:34.426 --> 00:19:35.184 And, 521 00:19:35.325 --> 00:19:35.543 and, 522 00:19:36.082 --> 00:19:36.325 you know, 523 00:19:36.668 --> 00:19:39.770 I get up in the middle of the night to go use the restroom. 524 00:19:40.012 --> 00:19:41.309 And in the past, 525 00:19:41.325 --> 00:19:41.559 I would, 526 00:19:42.746 --> 00:19:42.996 I would 527 00:19:44.146 --> 00:19:46.646 get back to the bed and stew and stay awake. 528 00:19:46.806 --> 00:19:48.769 But now I'm physically tired, 529 00:19:48.968 --> 00:19:49.167 right? 530 00:19:49.187 --> 00:19:49.948 Getting to the gym. 531 00:19:51.167 --> 00:19:51.347 Yes, 532 00:19:51.386 --> 00:19:52.671 it gives you energy in the day, 533 00:19:53.187 --> 00:19:56.288 but it also makes you tired and it makes you sleep better. 534 00:19:56.585 --> 00:19:59.405 So it's not just the fact that my body is in better state to sleep. 535 00:19:59.608 --> 00:20:01.749 It's also the amount of energy that I'm using. 536 00:20:02.749 --> 00:20:03.937 So the, 537 00:20:04.390 --> 00:20:05.515 the body needs to recover. 538 00:20:05.577 --> 00:20:06.577 So I'm sleeping better. 539 00:20:07.874 --> 00:20:09.015 And I mentioned this before. 540 00:20:09.187 --> 00:20:09.577 I'm also, 541 00:20:09.812 --> 00:20:09.937 I'm, 542 00:20:10.108 --> 00:20:11.390 I'm on testosterone. 543 00:20:11.827 --> 00:20:12.796 I'm on Tamoraline. 544 00:20:14.355 --> 00:20:19.782 which is kind of a thing that helps to promote natural human growth hormone. 545 00:20:20.442 --> 00:20:22.985 And I was on something called 546 00:20:23.962 --> 00:20:28.227 Terzapotide. And Terzapotide is something that helps to curb your appetite. 547 00:20:28.727 --> 00:20:30.532 But I've done some research on that. 548 00:20:30.813 --> 00:20:32.610 And for what it is that I'm wanting to do, 549 00:20:32.735 --> 00:20:38.173 it's not ideal because it actually can eat into your body muscle. 550 00:20:39.157 --> 00:20:40.141 It eats your body muscle. 551 00:20:40.173 --> 00:20:41.126 So ultimately, 552 00:20:41.766 --> 00:20:42.329 it's not great. 553 00:20:42.474 --> 00:20:49.360 But for those who are potentially looking to get a jumpstart to their weight loss, 554 00:20:49.539 --> 00:20:50.520 it can be helpful. 555 00:20:50.582 --> 00:20:53.106 But I'm certainly no medical professional, 556 00:20:53.168 --> 00:20:53.364 but 557 00:20:54.121 --> 00:21:05.856 I will say what I've learned through it is that you have to take in even more protein because it is a peptide and therefore kind of substitutes protein in your muscles. 558 00:21:05.903 --> 00:21:09.043 So it thinks that it's getting the protein when it's actually not. 559 00:21:09.478 --> 00:21:14.882 So you have to take in more protein and do more resistance exercises to maintain the muscle. 560 00:21:14.944 --> 00:21:15.065 So, 561 00:21:16.226 --> 00:21:16.347 yeah, 562 00:21:16.425 --> 00:21:19.511 so I was already doing a lot and already taking a lot of protein, 563 00:21:19.628 --> 00:21:21.526 and I was starting to see a decrease in muscle. 564 00:21:21.573 --> 00:21:22.409 So I thought, 565 00:21:22.472 --> 00:21:22.714 okay, 566 00:21:22.831 --> 00:21:23.894 it's time to stop this. 567 00:21:23.956 --> 00:21:31.722 But if it is something that you're looking to jumpstart your fat loss or weight loss journey yourself, 568 00:21:31.784 --> 00:21:33.628 then it might be something to talk to your doctor about. 569 00:21:33.659 --> 00:21:33.784 But, 570 00:21:33.987 --> 00:21:34.222 again, 571 00:21:34.284 --> 00:21:34.722 that's not me. 572 00:21:36.839 --> 00:21:36.999 Yeah. 573 00:21:37.019 --> 00:21:40.942 I think I've one more question and I think we're pretty good if you feel like we've done. 574 00:21:42.204 --> 00:21:43.704 One thing that I've actually seen that, 575 00:21:44.009 --> 00:21:44.470 because I mean, 576 00:21:44.485 --> 00:21:47.126 I'm still a whoop guy and 577 00:21:47.688 --> 00:21:51.430 I've really been very cognizant of my HRV. 578 00:21:51.555 --> 00:21:52.727 I want my HRV to go up. 579 00:21:53.774 --> 00:21:54.337 And it has. 580 00:21:54.430 --> 00:21:56.915 I've actually risen my over six month period. 581 00:21:57.665 --> 00:22:00.337 I've taken my HRV from, 582 00:22:00.930 --> 00:22:01.040 and 583 00:22:01.430 --> 00:22:03.805 HRV is also unique that we're trying to get an expert on. 584 00:22:05.218 --> 00:22:07.960 We're trying to get Kristen Holmes calling her out from Woop. 585 00:22:08.362 --> 00:22:08.501 Yeah, 586 00:22:08.581 --> 00:22:08.962 from Woop. 587 00:22:08.963 --> 00:22:10.503 He's just blowing us off. 588 00:22:10.983 --> 00:22:12.405 Anyone knows Kristen Woop from, 589 00:22:12.866 --> 00:22:13.245 you know, 590 00:22:13.268 --> 00:22:13.409 Woop. 591 00:22:13.448 --> 00:22:14.065 Kristen Holmes. 592 00:22:14.425 --> 00:22:14.706 Holmes, 593 00:22:14.729 --> 00:22:14.909 sorry, 594 00:22:14.964 --> 00:22:15.589 Kristen Holmes. 595 00:22:16.331 --> 00:22:16.885 Send her our way. 596 00:22:17.893 --> 00:22:18.089 But 597 00:22:19.854 --> 00:22:20.932 HRV is unique to everybody. 598 00:22:20.971 --> 00:22:22.589 So numbers are not like, 599 00:22:22.620 --> 00:22:22.870 you know, 600 00:22:22.917 --> 00:22:23.276 ubiquitous. 601 00:22:23.277 --> 00:22:23.682 Comparable. 602 00:22:24.401 --> 00:22:24.917 Yeah, 603 00:22:24.979 --> 00:22:25.620 it's comparable. 604 00:22:25.635 --> 00:22:27.495 They're very different or vary. 605 00:22:28.401 --> 00:22:29.167 But my numbers, 606 00:22:30.589 --> 00:22:30.823 you know, 607 00:22:30.870 --> 00:22:33.667 my average six months ago was like 25 or 27. 608 00:22:34.162 --> 00:22:34.482 Holy crap. 609 00:22:34.483 --> 00:22:34.923 And now it's, 610 00:22:35.383 --> 00:22:35.543 well, 611 00:22:35.583 --> 00:22:35.884 I know, 612 00:22:35.964 --> 00:22:36.343 really low, 613 00:22:36.425 --> 00:22:36.544 right? 614 00:22:36.545 --> 00:22:36.724 I'm like, 615 00:22:36.725 --> 00:22:37.124 what the fuck, 616 00:22:37.185 --> 00:22:37.345 dude? 617 00:22:37.346 --> 00:22:37.525 Yeah. 618 00:22:38.046 --> 00:22:38.304 You know, 619 00:22:38.305 --> 00:22:39.769 pride myself on my health and everything. 620 00:22:40.929 --> 00:22:42.468 And now it's gone up to almost 32, 621 00:22:43.070 --> 00:22:43.593 which is great. 622 00:22:43.594 --> 00:22:44.671 I think even a little bit more, 623 00:22:44.796 --> 00:22:45.874 which is pretty significant. 624 00:22:45.937 --> 00:22:46.195 You know, 625 00:22:46.210 --> 00:22:48.437 and what HRV indicates, 626 00:22:49.796 --> 00:22:52.499 which I think it's a really good barometer for how you're doing, 627 00:22:52.937 --> 00:22:54.078 because if you have a high 628 00:22:55.249 --> 00:22:56.890 HRV and maintain a high HRV, 629 00:22:56.999 --> 00:22:57.578 that means you're... 630 00:22:58.042 --> 00:23:04.485 your body is in a greater state of rest or just kind of out of like more of that reactive mode and into more of like that, 631 00:23:05.184 --> 00:23:05.402 you know, 632 00:23:05.403 --> 00:23:08.485 more of like present and parasympathetic states. 633 00:23:08.563 --> 00:23:10.227 That's like one thing to watch out with HRV. 634 00:23:11.781 --> 00:23:14.172 But what I've seen that's really shifted my 635 00:23:15.078 --> 00:23:16.219 HRV significantly, 636 00:23:16.625 --> 00:23:18.063 and this also goes to my question to you, 637 00:23:18.172 --> 00:23:18.500 it's like 638 00:23:19.063 --> 00:23:19.969 I stopped eating. 639 00:23:20.266 --> 00:23:22.188 I'm going to bed now on an empty stomach. 640 00:23:22.422 --> 00:23:22.594 Yeah. 641 00:23:22.595 --> 00:23:24.891 So my fucking last meal, 642 00:23:25.172 --> 00:23:26.469 and it's tough like to- 643 00:23:26.810 --> 00:23:32.030 organize your diet in this way um um is uh my last meal is like at 644 00:23:32.413 --> 00:23:48.971 6 or 6 30 so when i go to bed at like 9 like 9 30 10 like i'm on an empty stomach and i've seen this is how i've made these gains in my hrv but also on this empty stomach not only does my hrv uh increase dramatically which gives me you 645 00:23:48.972 --> 00:23:55.049 know that that um more of like a rested state of being but my um my uh 646 00:23:55.718 --> 00:24:14.239 deep sleep goes up and so is my um and so does my as i get a deep state of rest which is awesome and that's like you know for everybody anybody out there when you get into that the deep sleep that's when your body's recovering restoring so you're you know it's creating new muscle fibers and repairing joints and you know um 647 00:24:14.254 --> 00:24:24.129 all these wonderful things that our body does which is critical to growth right very critical i'm looking to grow muscle yeah that's a critical piece is that deep sleep. 648 00:24:24.676 --> 00:24:25.120 And yeah, 649 00:24:25.121 --> 00:24:25.949 so what I've seen. 650 00:24:26.838 --> 00:24:27.419 is the same. 651 00:24:28.119 --> 00:24:28.439 However, 652 00:24:28.500 --> 00:24:28.840 right now, 653 00:24:28.881 --> 00:24:32.625 because I am working out in the evening and I try to get protein in me afterwards, 654 00:24:32.722 --> 00:24:34.808 I do do a protein shake before I go to sleep. 655 00:24:35.449 --> 00:24:43.707 And what else will wreck your heart rate variability is drinking alcohol before sleep or cannabis before sleep. 656 00:24:43.754 --> 00:24:44.457 Too much cannabis, 657 00:24:46.019 --> 00:24:47.191 it can really wreck your sleep. 658 00:24:47.238 --> 00:24:49.535 But that also not just wrecks your heart rate variability, 659 00:24:49.722 --> 00:24:51.238 but also can wreck your deep sleep. 660 00:24:51.269 --> 00:24:52.988 So you think that you're resting well, 661 00:24:53.004 --> 00:24:53.769 but you're really not. 662 00:24:54.230 --> 00:24:54.350 Yeah, 663 00:24:54.410 --> 00:24:55.772 one thing with the weed and me, 664 00:24:56.292 --> 00:24:57.253 and I mean, 665 00:24:57.372 --> 00:25:00.216 I'm definitely even evening toker typically, 666 00:25:00.876 --> 00:25:03.302 is my heart rate goes up when I smoke weed. 667 00:25:03.896 --> 00:25:04.060 Yeah. 668 00:25:04.083 --> 00:25:04.380 You know, 669 00:25:04.521 --> 00:25:04.997 and it's like, 670 00:25:04.998 --> 00:25:05.763 so I could see, 671 00:25:06.302 --> 00:25:06.560 you know, 672 00:25:06.622 --> 00:25:10.380 my heart rate as I'm resting in bed and like maybe watching something on 673 00:25:10.739 --> 00:25:11.552 Netflix or something. 674 00:25:12.755 --> 00:25:13.036 It's like, 675 00:25:13.037 --> 00:25:14.614 it starts at like 80 because I'll just, 676 00:25:14.755 --> 00:25:15.052 I'll like, 677 00:25:15.083 --> 00:25:15.474 you know, 678 00:25:15.475 --> 00:25:22.052 I'll have like fucking some Indica before I go to sleep and my heart rate goes up and you can just see it start to slowly as I sleep trend down. 679 00:25:22.594 --> 00:25:25.858 But also what I've been doing is like instead of smoking, 680 00:25:26.118 --> 00:25:30.819 I'll just do a little like five minutes of breath work and really start at a low heart rate. 681 00:25:30.842 --> 00:25:31.280 And fuck, 682 00:25:31.281 --> 00:25:31.405 dude, 683 00:25:31.406 --> 00:25:33.608 it drops you right into a long, 684 00:25:33.662 --> 00:25:34.147 deep sleep, 685 00:25:34.248 --> 00:25:34.944 into the REM sleep. 686 00:25:35.287 --> 00:25:36.584 But it's just, 687 00:25:36.585 --> 00:25:36.811 you know, 688 00:25:36.812 --> 00:25:41.420 it's like I think what's important for people to know is like protect your sleep. 689 00:25:41.451 --> 00:25:43.155 It's not just about burning calories, 690 00:25:43.201 --> 00:25:43.608 working out, 691 00:25:43.670 --> 00:25:44.295 building muscle, 692 00:25:44.342 --> 00:25:45.342 which is really important. 693 00:25:45.639 --> 00:25:47.405 But you must honor the dark side, 694 00:25:47.420 --> 00:25:47.905 if you will, 695 00:25:48.014 --> 00:25:48.545 or like the. 696 00:25:49.230 --> 00:25:49.490 You know, 697 00:25:49.811 --> 00:25:50.772 of our experience, 698 00:25:50.773 --> 00:25:51.131 it's like, 699 00:25:51.132 --> 00:25:51.311 you know, 700 00:25:51.312 --> 00:25:51.913 instead of energy, 701 00:25:51.993 --> 00:25:52.253 energy, 702 00:25:52.333 --> 00:25:52.995 energy out, 703 00:25:53.456 --> 00:25:53.616 right? 704 00:25:53.655 --> 00:25:54.374 What about like, 705 00:25:54.956 --> 00:25:55.198 you know, 706 00:25:55.217 --> 00:25:55.956 restoring, 707 00:25:56.159 --> 00:25:56.397 you know, 708 00:25:56.999 --> 00:25:58.518 and refreshing our energy? 709 00:25:58.659 --> 00:25:59.924 And that's where sleep is going to come in. 710 00:26:00.338 --> 00:26:00.784 So if you, 711 00:26:00.924 --> 00:26:02.784 we're going to have Robert Sweetman actually coming on, 712 00:26:03.284 --> 00:26:08.284 I think in October or something like that to teach us more about sleep and some great sleep hacks and stuff like that. 713 00:26:08.456 --> 00:26:09.174 Yeah. 714 00:26:09.206 --> 00:26:09.706 Rob's great. 715 00:26:09.784 --> 00:26:12.518 He's come on before and he's got some more since then. 716 00:26:12.909 --> 00:26:18.581 he's the sleep in it uh former seal medically retired seal who's turned himself into his 717 00:26:18.650 --> 00:26:33.911 the sleep genius and and he truly is that he lives and breathes sleep yeah he's a great fucking dude yeah so the other thing real quick before uh we get off is is um hydration um 718 00:26:34.036 --> 00:26:46.349 you know we've talked about that on the show before uh having our episode on quench and you know the the water that you take in is important but you also have to take in some type of electrolytes and omega-3 fatty acids. 719 00:26:46.350 --> 00:26:47.724 And that's been very helpful with... 720 00:26:48.618 --> 00:26:52.982 making sure that I have the energy to go after this. 721 00:26:53.283 --> 00:26:55.705 And it also helps you to recover. 722 00:26:55.826 --> 00:26:57.248 So yeah, 723 00:26:57.764 --> 00:26:57.951 that's, 724 00:26:58.170 --> 00:26:58.725 that's where I'm at. 725 00:26:58.811 --> 00:26:58.928 So 726 00:26:59.732 --> 00:27:00.350 I guess bottom, 727 00:27:00.451 --> 00:27:02.271 bottom line is I'm still making progress, 728 00:27:02.373 --> 00:27:04.889 not making as quick progress as I had hoped, 729 00:27:05.389 --> 00:27:10.436 but we've rescheduled or bumped the physique competition from August, 730 00:27:10.482 --> 00:27:12.561 which is next month to November. 731 00:27:12.654 --> 00:27:13.623 So I've got some time, 732 00:27:14.467 --> 00:27:14.842 but yes, 733 00:27:15.107 --> 00:27:18.170 definitely need to rededicate to the discipline and the. 734 00:27:18.210 --> 00:27:38.197 diet the diet the hard part last question what's going to be different with your diet this time what's like one thing commit to we talk about one thing right one thing principle what's one thing or or a plan that you have in place to i'm forward i'm tracking it a lot more closely again i was then i was like oh this is too much work i'm sure i can just kind of guess at it and not 735 00:27:38.291 --> 00:27:42.322 not eat as much crap but that's not that's not true uh i'm tracking it 736 00:27:42.854 --> 00:28:06.674 um in in this macro factor app and that that helps a lot seeing the data seeing the numbers they got a guy and that uh i have to see it so yeah what what is what you what you measure is what you manage yeah i was gonna say if you can't if you don't if you can't manage it if you can't yeah measure it you can't manage it right yeah or if you don't know the metrics then how do you know you know it's like numbers are very important and even in this so thanks 737 00:28:06.705 --> 00:28:12.283 for sharing all this john and it's like dude I mean thanks for the vulnerability thanks for like 738 00:28:12.310 --> 00:28:12.390 Like, 739 00:28:12.391 --> 00:28:12.570 you know, 740 00:28:12.650 --> 00:28:13.970 being an example for people, 741 00:28:14.050 --> 00:28:14.751 like it's not like, 742 00:28:15.130 --> 00:28:15.251 yeah, 743 00:28:15.351 --> 00:28:17.591 I think a lot of people when they go on a journey like this, 744 00:28:17.630 --> 00:28:18.271 whatever it is, 745 00:28:18.330 --> 00:28:23.513 like whether they're trying to develop a meditation practice or take care of something fitness wise or, 746 00:28:23.771 --> 00:28:23.974 you know, 747 00:28:23.975 --> 00:28:25.130 they're trying to learn a new skill. 748 00:28:25.232 --> 00:28:27.474 They just we just believe for whatever, 749 00:28:27.669 --> 00:28:27.935 you know, 750 00:28:28.013 --> 00:28:31.841 our mind fools us into believing that it's just like this slow, 751 00:28:31.997 --> 00:28:33.607 linear upgrade of like, 752 00:28:33.608 --> 00:28:33.857 you know, 753 00:28:33.872 --> 00:28:34.497 trajectory. 754 00:28:34.654 --> 00:28:34.872 Right. 755 00:28:34.888 --> 00:28:35.560 We're just like, 756 00:28:35.622 --> 00:28:35.841 fuck, 757 00:28:35.872 --> 00:28:36.076 dude, 758 00:28:36.077 --> 00:28:36.841 it's a total mess. 759 00:28:36.872 --> 00:28:38.060 Sometimes you drop down, 760 00:28:38.061 --> 00:28:38.841 you fall out. 761 00:28:39.169 --> 00:28:39.451 You know, 762 00:28:39.654 --> 00:28:40.841 you can't even find the map. 763 00:28:41.218 --> 00:28:41.498 You know, 764 00:28:41.538 --> 00:28:42.240 and then it's like, 765 00:28:42.459 --> 00:28:43.060 but then it's like, 766 00:28:43.061 --> 00:28:44.722 we just get back on and keep showing up, 767 00:28:44.761 --> 00:28:45.423 like you said. 768 00:28:46.044 --> 00:28:47.443 And we'll check back in, 769 00:28:47.923 --> 00:28:48.165 you know, 770 00:28:48.185 --> 00:28:50.568 late August would be great to hear how's it going. 771 00:28:50.591 --> 00:28:51.607 But good to check back. 772 00:28:51.646 --> 00:28:53.232 I'm really excited for you. 773 00:28:53.794 --> 00:28:54.029 You know, 774 00:28:54.411 --> 00:28:55.208 I know our community, 775 00:28:55.255 --> 00:28:55.732 I could say, 776 00:28:55.794 --> 00:28:58.575 as everyone that's listening is really rooting for you. 777 00:28:58.950 --> 00:29:01.294 And lean into me and, 778 00:29:01.997 --> 00:29:02.154 hey, 779 00:29:02.482 --> 00:29:02.700 you know, 780 00:29:02.701 --> 00:29:03.232 the community, 781 00:29:03.685 --> 00:29:03.919 you know, 782 00:29:03.920 --> 00:29:08.747 let us know we can help support you on this journey because we really appreciate you putting it out there and showing us what's possible. 783 00:29:09.232 --> 00:29:09.419 Yeah. 784 00:29:09.710 --> 00:29:10.011 Amen, 785 00:29:10.071 --> 00:29:10.311 brother. 786 00:29:10.451 --> 00:29:10.611 Well, 787 00:29:11.053 --> 00:29:12.535 thank you for that support to you, 788 00:29:12.635 --> 00:29:12.875 Will. 789 00:29:12.955 --> 00:29:13.918 Thank you to the community. 790 00:29:14.039 --> 00:29:15.078 And yes, 791 00:29:15.258 --> 00:29:16.063 I'll keep you updated, 792 00:29:16.082 --> 00:29:17.324 and we'll talk again next month. 793 00:29:17.887 --> 00:29:18.043 Yeah. 794 00:29:18.465 --> 00:29:18.629 Peace, 795 00:29:18.645 --> 00:29:19.027 everybody. 796 00:29:19.106 --> 00:29:19.363 Thank you. 797 00:29:19.364 --> 00:29:19.731 Take care. 798 00:29:20.012 --> 00:29:20.285 Bye-bye. 799 00:29:21.652 --> 00:29:21.949 Awesome. 800 00:29:21.950 --> 00:29:22.731 That was long of a thought.