Barbell Shrugged - Emmie Satrazemis: Just Tell Me What to Eat  — Barbell Shrugged #366

Episode Date: December 26, 2018

Emmie Satrazemis is a board-certified sports nutritionist, registered dietitian, and Nutrition Director at Trifecta. Emmie is a veggie fanatic who loves to have fun while spreading the good word of nutrition.   A self-described “always hungry” fitness junkie, Emmie loves to build strength and push her body hard, which comes in handy when working with professional, Olympic, and collegiate athletes and serving as the dietitian for the Navy SEALs.   A thought leader in nutrition, Emmie is on the Nutrition Advisory Board for STRONG Fitness Magazine and has been featured as a nutrition expert on local news and radio in the Sacramento area and in Washington DC. Her words have been featured multiple online publications, like Retail Dietitians Business Alliance, Food Logistics, and Food Navigator USA.   In this episode, we talk about understanding the basics of nutrition for health and performance, are pre-made meals a great way to get healthy food?, getting proper nutrition on a busy schedule, the differences in eating for health and for performance, and much more.   Enjoy! - Doug and Anders ----------------------------------------------------------------------- Show notes at: http://www.shruggedcollective.com/bbs-satrazemis ----------------------------------------------------------------------- Please support our partners! @drivennutrition: https://drivennutrition.net/shrugged/ to save 20%   ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

Shrug family. Two weeks ago, we posted a show with Brett Contreras titled, Why Corrective Exercise, Chiros, and Physical Therapists Should Be Replaced by Strength Coaches. The show posted and stayed in the top 100 of iTunes for over two weeks. The feedback from the show was incredibly positive, and I appreciate everyone that took the time to reach out and share the show. I pride myself on the integrity of the show. Only one time have I gone back and edited a show,

and that was to protect the names of servicemen that did not want their names in public. After releasing the show with Brett, I noticed that he did not share it on his social media. This is very uncommon for Brett, as we have built a great relationship over the years. We respect each other's work and he is a massive force in the strength and conditioning world. The problem is I title the shows and the title I gave this show was irresponsible. When I title shows, I have to take a two-hour conversation on very complex subjects and sum them up into a short, snappy title. With this show, I wanted our audience to know that the majority of their issues should be solved by hiring a great strength coach. I think Brett did a great job explaining his position on the rehab industry,

and I agree with everything he said. On one end of the titling spectrum is extreme clickbait. These titles feel dirty and are instantly recognizable, often feeling like a fear tactic. I want the show searchable, but I do not need to sell out to get people to listen to the show. On the other end is abstract titles that rarely connect with the audience. They are just too broad and do not tell the audience what they are going to listen to. I try to sit somewhere in the middle. I want the audience to know exactly what they are listening to and also respect the guest by not destroying their show with a bunch of clickbait. Unfortunately, the title of this show,

although very popular with the audience, did not portray Contreras' message properly. It feels disrespectful and it is my fault. Additionally, because he did not share the show, it did not get the proper reach, affect people to its maximum capacity, and therefore I did not do my job to the best of my ability. I have gone back and changed the name of the show to the Strength Coach Empowerment Model versus the Rehab model. My ultimate responsibility as host of this show is to share the message of the most influential people with the best information to the most people creating the largest impact in our industry. Unfortunately, I did not do that in this instance. Titling shows can be tricky.

In the future, when tackling complex issues, I will reach out to guests before shows are posted to ensure they are comfortable with every aspect of the show. Again, I want to thank everyone that reached out, shared the show, and learned from Brett's message. He truly is one of the strongest voices in our industry, and I strive to be his first phone call every time he wants to introduce new topics to our community. This week, Emi Satrazimas, Nutrition Director for Trifecta Systems, joins the show. We met Emi at the CrossFit Games and got to chat with her at the FitAid booth. We dive deep into all things nutrition and how you can keep a healthy diet

when you are on the go with little time for food prep. This week, we are launching our New Year's sale on the program vault. Get access to 12 months of programming for the price of nine. Four long-term programs for weight loss, Olympic lifting, mass gain, and CrossFit. Plus eight goal-specific accessory plans. Go to shrugcollective.com forward slash holiday sale. That's shrugcollective.com forward slash holiday sale to save 30%. You're getting 12 months for the price of nine. If you were going to be at Wadapalooza, you got to come hang out with us.

We're going to be taking all the selfies, doing all the shows, hanging out at the FitAid booth, staying at the FitAid house because FitA aid is the coolest people in the game come and see us at wadapalooza we'd love to meet you going to these events going to these competitions is the coolest part of our job not just because we get to be in the hub where all the cool people and all the smartest people in our industry are hanging out but it's the easiest way for us to meet the audience so please come come by, please take a picture, please high five us, talk to us about everything you have going on in your life. We love meeting the audience and I can't wait to meet all of you. As always, take a

screenshot, tag me at Anders Varner. If you have any questions about the show, shoot me a DM, hit me with the hashtag, go long, because we like to go long. Go to the end zone, go long. I appreciate everyone that reaches out and shares the show. We are wrapping up the coolest year of my life. I'm incredibly grateful for everyone that tunes in, shares the show. The fact that you guys love listening, the fact that I love doing this,

so much love in the air. I never saw this coming. 2018 was the most fun a human can possibly have in the strength conditioning world and 2019 is already shaping up to be just a massive year we've got a ton of events kicking it off wadapalooza with fit aid and just a ton of good guests coming we're coming out of the gates just hitting it hard uh take a screenshot tag me at anders warner hit me with the hashtag go long let's get into the show bench this with a barbell he really pioneered doing terminal hip extension like then made the bench because that was super

caught on so well yeah and people were trying to do heavy you know multiple hundred pound hip thrusts on a bench and it mentioned if it wasn't like a bench press bench, it was like a freestanding single bench. It would just fucking tip over. So, you know, are you guys into like the Marvel movies? Got me. No. Okay. So, the next... Well, I mean, the Infinity Wars was a phenomenal

movie. Even if you're not a comic book fan, it's a great movie. I did love it. The next one is Ms. Marvel's in it captain marvel so there's some actress that they're like oh she's trying to build up her ass for this um for this role and she they have a video of her doing like 400 pounds on the hip thrust but you look at her and you're like her ass ain't that good she's doing 400 pounds like what for like eight reps eight ten reps so you like, what does she have to do to start building an ass?

Like, I'd like to have him be like, all right, here's a hard gainer. Here's a girl with, obviously, a flat ass. She's got 400 pounds. Does she have to build up to, like, 800 to start seeing some results? Like, you're putting some serious weight on the body. High reps. So here's how you know if they're a Breck Contreras person. Most people have a nice ass that squat from, like, here down.

Contreras' ass goes really high. He trains, like, high glutes a lot. Yeah. And that's the difference because when you get on stage and you stick your ass out, if you don't have the high ass, your bikini line doesn't show. So all the bikini girls go to him to be able to wear their bikini really high and still have muscle. The shelf booty.

The shelf, yeah. Yeah, but at the same time, if you don't build that undercarriage, I mean, it looks like. Yeah, the whole thing needs to be nice. The whole thing needs to be. I think he's really perfected. I don't want half a nice ass. I'm like, I want the top to be taken care of, but the bottom definitely needs it because nobody wants, like, that teardrop kind of sad nice ass. I went to a whole thing. I want the top to be taken care of, but the bottom definitely needs it.

Because nobody wants that teardrop kind of sad looking ass. Yeah. Nobody wants a sad ass. I went to. I never knew that you could only train half your ass. Oh, yeah. The glute is like three different muscles. Mead, max.

What's the other one? Men. Men. Fucking. You need all of them for sure. There's a lot of things in there. Google Ronnie Coleman. Oh, yeah.

And he stands there in his Speedo, and you can see each one just like 2% body fat. And then it's got like his ass is like lines in it. Oh, yeah. Dude, astriations? I've never been astriation lean. No. I mean, that's like you're almost sickly at that point, right? I mean, that's right before they start.

Have you seen Ronnie Coleman's new documentary? Oh, my God. I started watching. I haven't finished it. It's awesome. I got to buy it. I haven't committed the $15 to him yet. No, for sure.

I want his recovery, but. You know what it is? Is there a rental? Can you just give me the rental? He's so trashed. Listen, I push lifting heavy weight to people, and they're like, but did you see Ronnie Coleman's video? I go, yes, but do you know what he was doing?

Yeah. He squatted 1,000 for a double. Yeah. I mean, he was squatting thousands of pounds. Like, clearly the steroids don't help your joints and your knees and all the parts that are kind of holding up this structure. Right. And eventually it gives out.

And when you're 50-something years old, that's when you feel it. You don't feel it when you're 20 and 30. Welcome to Barbell Shrugged. I'm Anders Varner. We're hanging out backstage at the FitAid Fan Experience. This is pretty sweet. I've been hopped up on adult soda all weekend. Last night I was like six FitAids, three party aides, two focus aides.

And all with a splash of vodka. All with a splash of vodka. If you like yesterday's shows, that's why. We are hanging out with Emmy. I'm not even going to try because I forgot to get it in a couple times before we, how do we say your last name? Satrazimus. Yeah, Doug Larson's in the house. Kenny Santucci.

You are the nutrition director at Trifecta Systems. Right. Which also happens to be the food that is loaded in my refrigerator from, like, top to bottom, stacks of delicious pre-made meals. Your fridge probably looks a lot like mine, then. Well, my. That's, like, all I eat.

We were talking about this when we met you at the booth the booth the trifecta booth and my wife we just had our first child and everyone likes to just give you the pre-made meals so you don't have to cook and it was like trifecta was the meal of choice that everyone decided to to send over you ensure that what's inside that packaging is healthy every day. Yeah, that's a small part of what I do. So I don't have full control over all of the nutrition, but I definitely provide recommendations around the macros that we're striving for, different ingredients. I'm always analyzing the meals and doing QAs, if that's what you want to call it.

Basically making sure that we're getting quality ingredients and the right nutrition and that the meals just are getting better and better and meeting the needs of what people are looking for. Yeah. What's your background? How'd you get into this nutrition game? So, you know, I was an athlete growing up. I never really had a care about nutrition. I actually had a terrible diet.

I grew up on a lot of fast food. We used to actually take our dogs to McDonald'sdonald's for their birthday you tried to kill your dog sweet yeah no um good way to fatten up just curious what do you feed the dog when you go to mcdonald's like what is the special item you choose for this canine yo when they had like the 39 cent hamburgers that was like we would go and like stock up and mom, I'm sorry. God bless you. I know you did your best, but we did eat a lot of fast food. Um, yeah, I mean, I was very active, so I could eat whatever I wanted. And then I got a little bit older and puberty hit and everything went crazy. And I realized I had to start thinking about what I was eating. Uh, and as an athlete,

you know, you really start to suffer when your nutrition just sucks. So I got more into food. And at that point, there wasn't really anything like the internet wasn't a big thing back then. And I didn't really know what to look for. So I started watching Food Network, trying to figure out how to learn to cook and just got like super into food. And I just have always loved food. And it kind of stemmed from there. So when I went to college, I got into nutrition and thought that I was going to get all the answers and they were going to, you know, five years of school, they were going to give me the secret diet of what you need to be in shape

and have a six-pack, and unfortunately there is no secret. It doesn't work that way. Kind of leave you hanging a little bit after you get that degree, right? Yeah. So, you know, it's just been a lifelong quest, and I feel like I learn more every day. Nutrition in itself is pretty easy. You know, what you need to eat and the things that you need to know, it's just been a lifelong quest, and I feel like I learn more every day. Nutrition in itself is pretty easy. You know, what you need to eat and the things that you need to know.

It's not rocket science, even though we like to add a lot of, like, fad diets and gimmicks out there that make you feel like there is some secret. There really isn't. It's just hard work, and, you know, the society we live in makes it a challenge to get it right it's more the how-to that i think people have a hard time with yeah the convenience and the logistics around eating are are by far the most difficult part most people i think even if they're not a nutritionist or they're not an athlete or whatever they could they could look at a food and tell you yes or no is that probably something you should eat right is that good for you if it's pop tarts and apples they'd

be like well probably the apples pop tarts probably aren't good for you whatever whatever it is but if you don't have good food available and prepared when you actually are hungry you're going to eat something yeah the hunger will get the better of you eventually yeah and we make it even more challenging with marketing and we've got a lot of crazy claims out there and everybody's looking for the next big thing to get them that edge uh so, my natural passion for sports kind of led me into wanting to do sports nutrition specifically. In college, I actually interned with the dietitian for the Redskins. And I just was fascinated with how nutrition works in a fitness population, because it's almost like you're taking what the everyday person does and you're multiplying it,

because nutrient timing, when you're eating, what what you're eating makes much more of an impact when you're using it to fuel an actual sport what sports did you play uh so i did pretty much everything but primarily swimming and gymnastics i was a university of maryland cheerleader until i tore my acl and then gave that up i can still do i can still do a backflip, though. Is that like a nasty fall? Oh, Doug will do a backflip with you later. Let's do it. Yeah, I'll try. Isn't it funny out here? Anders will attempt. Anders has a fantastic video that we should fucking totally put in the show

of him trying to do a backflip and didn't quite rotate all the way. I can teach you how to do it. Don't worry. I can do it. It's just the very first one I did was on a gymnastics mat, and then they were like, let's do a burpee and then a backflip. And I was like, oh, I've done one. I should totally hang out with the cool kids.

And upper body, lower body, they didn't connect. I was dizzy. The burpee got me. And I went, like, medium viral for a couple weeks on really nasty. I've never actually watched the video. I just pull it up and hand it to people because you're, like, really, really close to, like, a broken neck. But it's out there.

So I'll go ahead and search for that in a little bit. We'll pull it up for you. Did you ever watch the show Good Eats on the Food Network with Alden Brown? Yes. Yes, I did. That was my favorite show. I watched all the Food Network shows. Oh, yeah? And I was a terrible cook for like 10 years.

What was your go-to? I actually watched a lot of Rachel Ray. Oh, yeah. Believe it or not. What about Guy Fieri? Love this show. I don't know that. Oh, he's the diner driver guy, right? Yeah. He's a little late. How is he alive? He's a little

later than my time. I'm aging myself by saying that. But I feel like he's stuck in 1992. The Frosted Timbs. What are you, a backstreet boy with a lot of food? He's got the goatee. I feel like he'd be fun as fuck to hang out with, though. He'd probably be great.

He walks into every town in America. He's like the hero. You're here oh my god what convertible did you borrow today he's got a fun gig dude Rachel Ray's

fucking killing it too yeah she is I loved her and Alton Brown totally I'm like super nerd so I loved learning the science

behind food and how things work and if you change one ingredient this is what it does. Yeah, I used to nerd out on that hard. Yeah. Dude, Alton Brown's like a bucket list guest for me.

I would love to get Alton Brown on the show someday. Can you call me when he comes on? 100%. Come back. Dude, come co-host. There was another guy. He's from Brooklyn or something. He used to, the competitions, he'd always go and, like,

try to eat these, like, big meals. Oh, Man vs. Food. Man vs. Food. I used to, the competitions, he'd always go and, like, try to eat these, like, big Oh, Man vs. Food. Man vs. Food. Oh, yeah. I used to love that show. These are the shows that make me, they hurt my soul. Yeah. As, you know, in the dietitian world, it's, like, it's hard to watch.

You really want to hurt your soul. Watch my 600-pound life. Have you ever seen it? Oh, no. Totally. You've seen it. Yeah. Just by that reaction, I know you've seen it.

Because you're like, oh, my God, I can't believe they made a show out of this. There's this many people. This is an engaging subject matter that people will watch. You just sit on a couch. They're volunteering for the attention. Yeah. Oh, my God. It's disturbing.

You have to watch it. It just goes into their house and shows what they eat. These people don't leave their house. They're like 600 pounds. They can't even move. Stuck to watch it. It just goes into their house and shows what they eat. These people don't leave their house. They're like 600 pounds. They can't even move. They're stuck on the couch. Their skin actually grows to the couch. It's disgusting.

And there are people who have feeders. So they have these people who are boyfriends or girlfriends, whoever they are. Just like they lay there and this person continues to feed them. It's almost like a human garbage disposal. Oh, my God. So this healthy food. So anyway, back to the healthy food. So back to the six facts.

The healthy food. Oh, sorry. Trifecta. Yeah. You guys, how did this whole thing start? Because Greg, the owner, he's not really from the food world. Yeah, so Greg and Liz Connelly are actually Sacramento natives. And they founded the company three years ago.

So they actually are both really into fitness themselves. And we're doing a lot of meal prep. And they kind of just had this aha moment that a lot of meal preppers have on Sunday. They're like, God damn, this sucks. I'm so tired of cooking all this food every single week. So they built the company off of that idea that they wanted to be able to provide convenience because, like I said, the how-to really is the hardest part. Didn't it start off, because I looked into it a couple years ago,

and it started off as like you just got like big boxes of grilled chicken or fish. It wasn't distributed out like it is now. Like you guys have actual meals now. Yeah. Yeah. It's come a long way. You know, I'm pretty new at the Tripecta game. I just came on board in March.

So I didn't really have a lot of influence over how it started. But I can give you a little history around like how the nutrition's decided. And I know CrossFit was a big part of getting them started they really got in with a lot of the athletes they got to know the right people they essentially were just helping the right people and it just it spread like wildfire and it's we are the fastest growing meal delivery company we're the largest all organic and even in the past, you know, a few months since I've been there, it's been amazing to see how far we've come and it just continues to grow so fast. And we're just coming up with new ideas, you know, every single day. So it's, you know, before this,

I was on the East coast doing a sports nutrition for collegiate athletes. I worked with DC United and then I got an amazing job offer to come to work with the Navy SEALs in San Diego. Did that. And then my career took me into grocery for a little while. So I was working with a local grocery store doing some nutrition strategy for them. And Greg found me, poached me, and pulled me into Trifecta, and I left my cushy corporate job to come work at a startup, and it's probably my favorite thing I think I've ever done. My question is, you know, I have the hardest time, and I know I'm sure there's 100 other people out there listening.

A lot of meal prep gets boring and starts to taste the same. Terrible. So how do you guys keep it interesting? Because that's the biggest part. I mean, just like everything else, with our phones and television, we want it when we want it. So if you're handing me bland grilled chicken and broccoli, I'm like, I don't care who the hell made it. It's going to be boring as shit. So how do you, as the nutritionist, how do you keep that interesting. Yeah. Well, I mean, that's the whole thing. If you're prepping it out yourself, you know, you don't really get any variety. That's it. You buy things, you know, for cost and to do it. So you probably have the same meal every single day. We have a la carte options that are so basic and minimal that you could do that, but because you don't have to cook any of it, it comes to you already cooked. You can flavor it however you want. You can get

different proteins. You're not getting like massive portions of salmon unless you choose to do that and you can change it up every single week i eat a lot of the ala carte and i'll tend to kind of create recipes out of it because the protein's already cooked so i'll do dinner in like 10 minutes or i'll do a different lunch sometimes i'll do tacos or sandwiches i want to keep it really simple. What if I want to soak it in barbecue sauce? You know, you can. Organic barbecue sauce. If you want to make it delicious. Well, you know, the food's actually really amazing. The proteins are definitely what sold me. I had to taste the food, obviously, before I took the position. But, you know, of all the meal delivery companies, and there's a lot of people out there that are kind of trying to get into this space of, like, meal solutions, you know, what you're actually putting in the food is really important. So it's organic, yeah, but it's also level five, humanely raised, grass-fed, wild-caught.

And for a la carte, we don't even add oil or salt to any of the proteins or veggies or grains. So it's so bare minimal that whether you're an athlete, if you're a bodybuilder, you can eat it the day that you're going on stage because the sodium is so controlled. Whereas some other companies may be adding sodium or even sugar. I've seen sugar added to salmon for flavoring. But now, do they do that because of the flavoring, or do they do it to preserve it a little bit longer? Because you guys are shipping. I heard you guys are shipping a million meals.

I don't know if we're shipping that much. We have a lot that we ship per week, and we're just growing really, really fast. What's this kitchen look like? So we actually have outgrown the kitchen space now, and we're building a brand-new kitchen to accommodate, I think it's 2 million meals a week. That's a big number. That's a lot of meals. Yeah, so one day we hope to be able to serve that many people. But in order to preserve it, what we do is actually vacuum seal it

so it's never frozen, which is also different from a lot of the meals you'll see. When you freeze protein, what it does is it pulls the moisture out of it and uses it for ice. So it freezes the food. You lose the weight of the protein, and it also messes with the flavor of it because you're messing with the natural oil balance, especially with something like salmon, right? You know, frozen salmon does not taste as good as fresh salmon.

Never. So we vacuum seal it. It pulls out all the oxygen, and it tends to last for two weeks. So when you get the food, it's good for, you know, at least 10 days from the day you get it. When you go back to you mentioned earlier training with and working with the washington redskins what do you learn working with nfl players they're not normal human beings so i i interned with the woman that worked with them i have worked with a couple football players here and there i've

worked with a wide variety of athletes um and you you know, it's funny, I get asked, even like with the Navy SEAL population, a lot of, one of the biggest things people say to me is, oh man, well, they probably have a perfect diet or they already know what they're doing. But the thing is, we all have the same struggles when it comes to nutrition, even me. So it's not like, it's not, it's the how-to. It's, you know, they always want the next best thing. They want what's going to give them it's you know they always want the next best thing they want what's going to give them that edge and they're probably the most susceptible to a lot of the marketing and kind of misinformation that we have out there and there's not really like a guiding source to say

here's what to look for so there's a lot of experts really trying to raise the volume on that voice but it's it's a challenge yeah i think what's so cool about a lot of these delivery services, like in San Diego, you have endless options for we can go eat healthy food. I haven't had a meal out here potentially without a lot of canola oil in it. And I don't know what the grocery store looks like yet, but it's not as easy in this part of the world to find my beautiful organic red pepper that has a soul and had a nice life. You know, it's so much better than it used to be, though. It's so much better.

You know, organic used to be non-existent in a lot of the parts of the country. And it's changing. I've seen it change. I'm from the east coast yeah um and like i said i grew up in on fast food and i've seen it change i've seen you know some places i'll visit still and i i do have a hard time uh one of the days here i did eat a cold trifecta meal because i was so hungry and i just wanted something that was dedication i just wanted something that i knew wasn't gonna to screw me up, make me feel like crap. Well, I've been to parts of the country where, you know, there's not even a Whole Foods there.

Like, we're so used to it. I mean, you guys are in San Diego. I'm in New York. And you're like, oh, there's a healthy grocery store everywhere. Let alone vegetables in some places. I mean, you go out to eat and it's like, what do I have to do to get a vegetable that isn't three pieces of old broccoli covered in butter? Yeah. Like, that's not a vegetable side.

Yeah. Or lettuce that's actually green, right? I've walked into, like, especially airports. Airports are where health goes to die, I swear. If the airport would just serve kombucha, I would pay five times the amount. Hold on. To just have, like, a. What would you pay to have a gym in the airport?

Yeah. Dude, I say that all the time. They have them in some airports. They have like yoga rooms. Midway. Midway has a yoga room. And you can just go there and it's quiet and everyone's chill and you can do your thing and it is so nice.

It's impressive that you can't find something remotely healthy in 85% of the airports around the country. They want you to fail. Like, it's like we're set up in this system that just wants you to be fat. Honestly. On the way here, you know, I love working for a company where it's like all of us feel like we're permanently on a diet because we just want to, like, eat well together and, like, be ripped and, like, look good and feel good.

While everybody's watching somebody else be fat. You know, like, we look at pictures of abs all day. But, you know, we stopped at the airport, and we're all like desperately trying to find something to eat, and there's like this salad place. We get so excited. I walked in, and I'm like, oh, my God, there's no lettuce. And then we're like looking, trying to figure out what the hell they have to eat.

And then it's like white lettuce that's like romaine and like old veggies. I'm like, oh, God, I can't eat this. Yeah. Well, how do you guys figure out like the actual quality? Because that word organic is like turned into this very broad thing that kind of means nothing now. Yeah. I mean, it's like there's so many trends out there, right? Like clean, organic, and grass-fed is another one that is, you know, it's hard to trust.

Just because something has that label on it certainly doesn't mean that it's good for you. There's a difference between how something's processed and actual nutrition, which I love to speak to a lot. In terms of our proteins, the quality and how they're processed, they're all level five humanely raised, which means if you're looking at organic, a lot of times... That's Whole Foods. Yeah, it is. It's very similar.

Whole Foods language right there. Green five. Yeah, it's the It's very similar. Whole Foods language right there. Green 5. Yeah, it's the happy animals that get a hug and kiss before they meet their fate. Put a shot in my head. But they have more exposure to sunlight. We love you. If you're not watching on video, we all just acted like we slaughtered a cow here. I'm sorry to all my vegans out there.

Since you've made this transition yourself, like relative to your childhood, you eat much, much better. Have you brought your family along for that ride? Do they eat much better these days? Oh, yeah. I'm so proud of my parents. You know, I come home now and they eat veggies, whole grains, and they're cooking more. I mean, they still don't have the greatest diet, but they've come so far. And I feel like I've rubbed off on them a lot.

Do they do the trifecta thing for convenience? They have tried it a couple times. My parents are a little stubborn and they travel a lot right now because they're retired. So I haven't gotten them fully hooked, but it's my personal mission to make my mom eat trifecta salmon every day. You guys just signed a big deal with UFC, I heard. Yeah, so very exciting. This is a whole

new space we're getting into so we're basically working really closely with their entire performance center and taking on a lot of the nutrition for the fighters which is very very exciting we've been in the CrossFit world for a while you know we work with a wide variety of athletes

but fighter diets are going to be fun well I mean I feel for like fighters and fighters and crossfitters. They're so dialed into their nutrition. But you get somebody like, I remember watching a video on Ocho Cinco, and he was talking about how he'd, like, eat three McDonald's cheeseburgers in the morning. Ocho Cinco. Yeah.

And he, I'm like, and he's still ripped. He's in great shape. Obviously, the health portion of what it's actually doing to his body, we really don't know. But people always associate, hey, he's in good shape. He probably eats really well too. But there are so many people who have very shitty diets. Is it Lamar Odom for the Lakers that used to eat just like bags of candy

in the locker room? This happens so often. This is like the entire concept of if it fits your macros, right? This is where it comes from. People, if you can get like the majority of it, right, you can still look really good, but nutrition is important. So it, no matter what, the one thing that we like love to argue with the latest diet is the idea of calories and whether you want to gain muscle mass or lose fat or maintain your weight, whatever it is, you've got to have calorie control.

It does not matter what percentage of macros you eat. If you want to lose weight or gain weight, you've got to change your calories. It's calories in versus calories out. Next, beside that, it's macros play a huge role in body composition. So the type of weight that you're either gaining or maintaining or holding on to is going to be affected by your percentage of macros but the one piece that always gets left behind is the nutrition and that's like how you how you don't get sick uh you know the new the nutrients you're getting that are performing helping you perform as well they're essential

and that's your longevity too that's how you end up old and broken and falling apart well so i was talking to a client of mine at the gym and she was like she was looking really good she's watching her diet and then she comes back and she's gained all this weight and she's like i think i have a thyroid problem so we're starting to go through like what she's eating and i'm like listen calories in calories out you're not going to start putting on weight unless you're consuming right and she's like no it's definitely a thyroid problem i'm, you go to a third world country, how many thyroid problems do you think they have there? Like, if you're not eating shitty food, you're probably not gaining any weight. Yeah.

You know? I hear it a lot. I hear it so often. And probably the number one reason that I find is people are being really consistent during the week. And then on the weekends, they're like, oh, I have a cheat day or I do this. And it's like you just blew your whole week out of the water. That one day could ruin you. Yeah. I mean, it can, and it is a balancing act, but tracking every day is like the best thing you can do to stay within your calorie range and it's calories. But then there's research too,

that shows, you know, eating really nutrient dense foods can actually help satiate you a bit more. It's possible that we digest those foods a little bit differently because biologically we're designed to do so. So there's this, you know, concept in the nutrition world where what seems to make sense and what we call anecdotal research and when it works for your friend or you or a few people that you know of and it makes sense in theory, we tend to apply that and say, oh, this is the way that it should be but that is one that you know i i definitely subscribe to that i feel like food that we're biologically designed to eat it does it makes sense i feel like that's the majority

of what you're supposed to be eating i feel like a big problem with the with the anecdote of my friend did this thing and they had these results is that a lot of times it's attribution error it's like you don't actually know all the things in their life that are happening that are contributing to whatever change happened. And then you say, oh, this one thing that I want to work was the thing. That gives me permission to go do it. Right. You have no idea what really happened.

Yeah, we pick and choose pieces of the puzzle, right? We're like, oh, yeah, well, you know, what was the one thing that you did to help you get shredded? It's like then they take that and adopt that, and they forget the entire other universe around this person that affects, you know, that outcome. One thing about the nutrition piece that you were talking about and kind of layering it out, not just calories in, calories out, but like the full spectrum of it, when you guys are cooking food, packaging it, shipping it, and then being consumed maybe three, five, seven days later. Is any of that being lost in that process? That's a great question because, you know,

the way that food travels, how long it's been out, there's definitely an argument to that you have more nutrition when it's fresh. A lot of the food that you're eating, it's picked in California, cooked in California, and shipped directly to you. And it's certainly not California cooked in California and shipped directly to you and it's certainly not a weak time span and when you're keeping it cold you're not losing a lot of the nutrition no so you're still getting really great nutrient dense foods from that

the best nutrition that you can get and it's micro differences honestly like you're going to get tiny tiny amounts more of certain vitamins or minerals and that's if you're eating it fully ripe, fresh off the vine. But you can taste the difference of good, fresh food, and when you're tasting good, fresh food that isn't processed, that's actual nutrition.

That's tied to phytochemicals and different things in the plant that benefit your health. How much are you guys doing on where the actual meat is being farmed? Is farmed the right word? Farmed. Farmed sounds good. Killed. Fish is farmed. Is farmed the right word? Farmed. Farmed sounds good. Killed. Fishes farmed.

Slaughtered. Ranched. Harvested. We prefer. Sounds a lot more peaceful. It's a really nice process. Whatever that process is. And then getting to where you guys are. What is the relationship between farmer and trifecta?

Yeah. So we have really, you know, our kitchen has really great relationships with the vendors and it's, we have a three-step distribution chain, which means it literally goes from these farms to our kitchen, gets cooked and then shipped out to customers. So, you know, in the grocery store, a lot of times people don't realize that there's multiple, multiple steps behind the scenes that they don't see of packaging and unpackaging and shipping and going and depending on where you are in the country too like a lot of the times the produce you're getting from the store is been it was picked quite some time ago and not to mention your the sustainability effects of waste

of travel of that food to and from these different distribution facilities the sorting the packaging and unpackaging creates waste you have some experience in the grocery store too of that food to and from these different distribution facilities the sorting the packaging and unpackaging creates waste you have some experience in the grocery store too right I do I worked in grocery hold on a second a couple years take a break we're gonna come back and talk about the grocery stores and all the problems cool see you in a bit Shrug family, do you want to increase your daily quality of life? How about reduce joint pain? Increase recovery?

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Especially if you're really sore all the time. I feel like anytime I'm sore, I feel like that's like a free ride to eat extra food because it's going to go toward removing all the dead or damaged tissue. And then it's going to take tissue to rebuild all the damaged tissue. It's just all those calories are going to go toward something positive rather than being stored as body fat. To an extent, though, it's pretty easy to mess up all your hard work, too, with diet, if you really go off the deep end. Totally. Well, how many people are like, I don't like to be sore? I'm like, being sore is a good thing.

Yeah. Oh, yeah. You can eat more. It means your body's repairing. We interviewed Dr. Eddie Joe from Cal Pomona. Is that right? Cal Poly Pomona. Cal Poly Pomona.

That's right. Yeah, yeah. And he explained being sore in relation to just, like, if you have a sunburn, it takes a little while for your skin to heal. It's not a big deal. And I was like, oh, this whole like 20 years of my life have been like I'm sore. Like I shouldn't exercise on that. Like I need to take time off. And it was like it's just tissue.

Yeah. It's nothing really special going on in there. Yeah. Like people make a big deal about it because it hurts, but so does the sunburn. It doesn't mean you don't go outside for four days. There's a difference between pain, good pain, and being a little sore. If it hurts, if you're in excruciating pain, obviously don't work out on it. So all that said, what do your workouts look like these days? Oh man, pretty intense. I've gotten super back on the fitness bandwagon. I probably need to download a bit.

But, you know, I pretty much every morning, an hour, I'm either doing some sort of like heavy lifting set with a little bit of cardio in there and then high-intensity butt kicking three days a week, all for an hour each. Separated. Yeah, so three days strength, three days high-intensity. I like that split. Yeah. I feel like it would be a good name for a program high intensity. I like that split. Yeah. I feel like it would be a good name for a program. High intensity butt kicking.

Yeah. I can see a total email marketing campaign built around that. So you have the butt building and butt kicking? So like build your butt and then kick it? High intensity butt building at barbellshrug.com. Sign up for our mailing list. You do have a little bit of a background, though, in the grocery business. What goes on in that? That's a really interesting world to me. How do all the things look the same in there?

It's terrifying and very interesting. If someone had told me back in the day that I would end up being a grocery dietician, I would have laughed at them. But it was a really fun job. I was sad to leave. But it's a really complex world's, it's a really complex world and it's really interesting nowadays too. And you have the explosion of things like meal delivery and Amazon and you're buying, people are buying food differently. Um, a lot of the grocery that you get, a lot of it comes from the same place. Like we only have so many people, you know, growing food in this world. Uh, a lot of what we actually produce doesn't even go towards like food. So a lot of the grocery that you see, no matter where you are in the country is pretty similar.

It's a little fresher in California because a lot of it's grown there. But wait, you said a lot of what we produce doesn't necessarily go to food. Where does it go? Yeah. So actually for every 100 calories that we produce, only 33 percent of that actually goes towards food calories and majority of it is actually wasted so most most of what we're producing is going towards animal feed or biofuel which is a huge argument for uh like grass fed and when you have animals that are living off the land versus living off grains that we're having to you know water and produce that takes a lot of energy and then we we produce a lot of food for fuel is it actually possible to do the grass-fed organic healthy chicken thing you know the country or the world you know that's really the question of

sustainability right there's a lot of argument in this space and I think there's great points on both end And I don't think there's a right answer. I do think it's worth investing more and saying, what is the right way to do this, right? Are we going to settle and say genetically modifying everything is the best thing that we can do? I think that's one solution that people have looked at. And it's clearly not well accepted by the public. They don't want it. I mean, people have said that with their dollars. But I think there's other options. We have huge technological advances. I mean, there's like, I've heard of, you have like little robots, essentially, that you can put into the soil to create like more nutritious soil. And you have to kind of study agriculture really deeply to

understand these questions. But there's not one right answer. It's a really complex system and there's got to be a way for us to do it. I do believe that we, we waste a lot of food. And I think that's more of the issue for me than it is like, yeah, we eat a lot of meat, but we also waste a lot of it. And we eat a lot of really shitty meat too. If something's not purchased at a grocery store, what do they do with it? Is it just thrown in the trash? You know, if it, if it spoils, like a lot of at a grocery store, what do they do with it? Is it just thrown in the trash? You know, if it spoils, like a lot of times in the store, it's sold up until it possibly can be eaten, and then it gets wasted. Yeah, we waste a ton of food. And it's not just in grocery either.

Restaurants, everywhere, even in our own homes, we waste so much food. Well, going back to that 600-pound life, like there are people who are just gluttonous too. Like you go to a wedding, right? And they have the pre-hour, whatever the hell it is, you know. And there's pounds of, you know, piles of shrimp and all this stuff. And nobody's eating all that. Yeah.

You know, and we're so wasteful with it. Right. And where does all that food go after that wedding? So, they just dump it all away. They throw all this food away, like banquet halls and a lot of these buffet places. I mean, they throw away so much food. A lot of it actually goes back to livestock. So, like, pigs especially will eat anything.

So sometimes a lot of that food waste goes back to the farms, and they'll use it to feed the animals. Sometimes it's actually used to create more energy too. So at University of Davis, I know they have a machine that can actually take food waste and turn it into a usable form of energy, which is pretty cool. Like the DeLorean. It happened. You've seen that. Can they not donate a lot of that food to soup kitchens and things like that,

or is there liability issues? There's lots of liability issues. In college, that was my dream. I wanted to feed people that were hungry. And I was going to go around to different restaurants and get leftover food. Because I know there's just so much food waste. And somebody can benefit from this. Obviously, this gets into more of a social issue debate.

But there's just so many liabilities with being able to give out food. And at what point is it considered waste? Is it spoiled? Those are all important things to consider. But food doesn't have a very long shelf life when it's fresh. And what type of food are we able to give people that are hungry? And how does that work? You know, if you give somebody food that's spoiled

and left over and they get sick, what happens? Do they come back and sue you or what? You don't know. Do you do a lot of, like, individual nutrition coaching with athletes? I used to do a lot more than I do now. With Trifecta, if we have anybody that calls in and needs support, I do help. A lot of athletes nowadays have team dietitians or they have dietitians on site which is really exciting to see because it was like none

of them when i started i used to do a lot of it for free um which is how i really got started because a lot of people didn't see the value in having nutrition back in the day uh now it's it's becoming common yeah it's pretty common now it's the new trainer. Everybody has a trainer I feel like now. Now everybody's slowly picking up a nutritionist. I heard a very interesting fact on Jill Rogan's podcast. She had this young lady on. I forget her name. She had brought up

and I found this fascinating that the biggest jump in human evolution was when we started to cook meat. It started to help develop the human brain more, brought us into the modern man. So there's a lot of people out there who are like, well, I don't like to eat meat.

It's inhumane and all this. What do you say to, I mean, what's your guys' take on all that? You know, again, I think with nutrition, it really just depends on the person. Everybody's different. We all are wired a little differently. We all respond to food differently. That's why we can't really say food is healthy, right? It's either nutritious or it isn't. It can't be healthy because what's healthy to one person may be poisonous to another. Some people have allergies or they're just intolerant of certain types of food and that's the way that they're wired.

So I don't think that there's anything wrong with plant-based diets. I think it works really well for a lot of people. You know, the way that we're designed is we're omnivores. So we're able to have that choice, right? We can eat a variety of foods and live a long, healthy life. We do well without certain foods too. Like biologically, we're survivalists. So if we don't have access to

meat we will be able to survive and keep going on um if you know we can find plant-based sources plants have souls oh i know plants are also living you know like the plant just doesn't mind if you kill it i listen i talk to trees all the time i don't know what you're talking about we can totally talk to trees together later have trees smoke them go talk to trees all the time. I don't know what you're talking about. We can totally talk to trees together later. Have trees. Smoke them. Go talk to the trees. I am personally, though, a big fan of the meat diet just for what it's done to me personally.

And in the athlete world, yes, it's totally possible to be a vegan athlete. It's a little bit easier when you're eating meat. Well, I'll tell you what. I tried it last year for about six months. You know, I watched What the Health. I believe. I'm pretty sure that was a really shitty, shitty movie. But I was like, oh, my God. A really poor movie.

There was a lot of things in there. When they talk about the eggs being like smoking cigarettes and stuff, I'm like, all right, that's a little extreme. The one-to-one? Yeah. This is where like the red flags go up. Yeah, like 27 cigarettes for every one egg. I was like, that's a little extreme. The one-to-one? Yeah. This is where, like, the red flags go up. Yeah, like 27 cigarettes for every one egg. I was like, that's a little extreme.

I smoked a lot of cigarettes this morning. So I knew there was some bullshit, but there was some validity to the argument that they were making. And I'm like, all right, let me just try this. You know, everybody's doing it. And I tried it for a little bit. And then I'd say about three months in, I just felt really weak, nauseous. And, you know, I started putting, you know, meat back into my diet and I felt great again.

It could have been that you were just the plant-based diet that you were eating wasn't good enough. I mean, it's definitely easier to get protein and certain nutrients from meats like zinc and iron and especially like nutrient dense proteins. They're a lot easier to come by in meat and animal sources. But you can certainly live a very healthy life on a plant-based diet. And a lot of people have the opposite effect. They'll go vegan and all of a sudden they have more energy. And it's usually because they've done something that was the right change for them that allowed their diet to just be better overall um but you know it it totally depends on the person we're all just really different and there's nothing wrong with uh being vegan or eating meat in my mind i think it it just depends

on your personal preference yeah no i i mean listen i think whatever works for you yeah i think some of the meat that we especially live in new york it's like it's all pumped with hormones yeah where does yeah yeah and i will like la there's a there's a lot of there's a lot of feelings around meat too like it's the one thing that we eat that we've attached a lot of emotion to and when it comes to documentaries there are there is good information out there but you know always keep in mind tell people, documentaries are designed to make you feel. They're not necessarily designed to present both sides of the story. So, you know, keep that in mind when you're seeing things and, you know, continue to do your research and look at other sources and you just find what works for you personally.

But, yeah, we attach a lot of emotions to meat. It's a really interesting debate because, you know, what is humanely raised anyways, right? If we say we're taking care of the animals, we're still slaughtering them in the end. And it's personal preference. And I don't think there's one right way to do it. In light of that, there are people right now that are working on lab-grown meat. And they're saying that it's equivalent to natural. I killed a real animal and I'm eating that meat.

And I wonder what it's the same thing means. Is it the same amino acid profile? Does it have the exact same nutrient density of all the different other things that come along with the protein and the fats? I haven't seen any actual literature around testing done on these lab-grown meats, but do you know anything about the future of fake meat? Yeah, I'm fascinated. The future of fake meat.

I am fascinated by this, right? We've seen this kind of evolution of diet that's in this like area of what we like to call flexitarian, which, by the way, just means you're an omnivore. I just heard that. Right. We already had a term for that. It just means like you eat, yeah, you you eat like like well it's actually like you you i've actually never heard me change your mind a lot you intentionally try to eat more plant-based

sometimes i'm a carnivore sometimes i'm a vegetarian i switch throughout the day that's a sometimes in the same meal so so realistically though it's about the intention of it so if you're a flexitarian you are mindfully trying to eat more plant-based compared to an omnivore that just eats whatever, right? So this concept of flexitarian has emerged this area of vegan and vegetarian options that are starting to look and assimilate more like meat. So you get beet burgers that bleed or veggie burgers that look more like a beef burger. And you're getting more and more of these products that to to a strict vegan, may be kind of a turnoff, but to these flexitarians are really interesting.

So there's a lot of reasons why someone may choose to eat or not eat meat. And like I said, there's a lot of emotion in it. There's sustainability to consider. There's all different sorts of factors. So I'm fascinated by the fact that we're looking at solutions like that. Because I think these are all really important questions and our food supply as a whole is uh is not as abundant as we'd like to you know say it is we're we're going through a lot really quickly we're wasting a lot um sustainability is really important so i think looking at any solution that we can to feed people and feed them well is

important the further we get down into the nutrition thing and we start to look at kind of like the system of your body, the conversation to me, I feel like it always starts to point towards like gut health. And we know that we can like alter macros to get you shredded, but that doesn't mean you're super healthy. We know that we can add more vegetables and make things a little bit more nutritious. But that gut health conversation is like still kind of like the new frontier of where all this is going. Yeah. And there's also genetic testing that's kind of grown in popularity. In my mind, I think there's way more validity to gut health. There's researchers that are starting to look at how different foods affect blood sugar

levels differently in different individuals. So maybe why some person eats ice cream and their blood sugar isn't affected the same way somebody else. And your gut microbiome is really dictated from the moment you're born. So whether you have a C-section or not actually affects the bacteria you're exposed to. Every person you've come in contact with, everywhere you've ever been in your life, everywhere you've ever lived, everywhere you've ever eaten, the air you breathe, all affects your microbiome. So you can imagine how different we all must be. I just, I know Doug Larson did the same thing.

We recently just pooped into a piece of paper and scooped it out and sent it off to a company to test whatever comes out the other end of us. Where is testing like that at? And I don't know what I'm expecting back. I'm kind of nervous and pretty stoked on it all at the same time. Yeah. Well, there's, you know, like what, 10 billion different types of bacteria in the human body. So it's just that alone. It's really hard to pinpoint what does what. I mean, nutrition, like, right. We have so many to pinpoint what does what I mean, nutrition, like, right. We have, uh, so many, we have like what, 23 vitamins and minerals and they're responsible for like billions and billions of reactions in our body, let alone having like 10

billion different bacteria that play a role in that. It's very hard to study. There's so many variables. So it's certainly in its early phases of research. Um, nutrition is just complex. It's not, we don't have a lot of like of really, really strong research in nutrition in general. There's a lot of areas we haven't even started to look at. So there's so many variables there, it's just hard to say. But they are starting to group together certain bacteria that have commonalities, especially where you lived, so they can figure out, oh, people who are from here tend to have more of these types of bacteria. But it's going to take

some time for us to pinpoint what actually does what. Is that a big problem with people that they want to have a healthier microbiome? Maybe they took a round of antibiotics and they're like, man, I need to take some probiotics to fix this situation that I'm in. And the pill or the yogurt or whatever it is that they take, you can see on the label, it has six different types of bacteria on it. But as you said, there's many, many, many more than that is, are the six types of bacteria that you're putting in your body really making a difference if there's so many other ones that you're not getting from that pill? Right. And the research is pretty inconclusive on a lot of this, right? Because again, we're so different to start with, Like there's so many variables as you begin eating one food, how is that going to affect each of us differently?

You know, there is some pretty, you know, the research is growing around like some of the natural prebiotics in food and probiotics in food and potential health benefits of that, that definitely affect like your GI system, I think is where it's the most strong. We've also started to link it to where it's like mood, depression, brain health, all sorts of different things. But again, the research is still really growing. So I don't, with nutrition, there's not really a quick fix. If your gut's messed up, having a yogurt may help you, but it's probably not going to solve the problem because you may just have a really crappy diet to back it up. I disagree because I went to Mexico one time and I got Montezuma's revenge. And I was like, what is going on in me? And four days later, I went to the store, bought like the gut bacteria for like 90-year-old

men. And I was like, I'm going after this thing. And I ate like all of them that night. Next day, healthy. Didn't do it the next day. So we're back to anecdotal observation. We've cracked the theory because we have one example of when it works. I am science.

N equals one. What freaks me out is how you were saying how, like, we think we have this surplus of food, and we really don't. You know, everybody. Put that in front of your mouth. Sorry. There you go. And people think we have all this extra food lying around that we're going to live forever on this stuff.

But what I see happening is that we're slowly going to start to kill each other if there's not enough food. Because people get very angry when they're not hungry. It's definitely the first of them. Well, anger is a real thing. It's a real thing. Glucose is is strongly tied to, like, your emotions, especially, like, your mood and, like, being able to control your anger and actually your inhibitions as well. So when you have low blood sugar and you're hungry, like, anger is an actual scientific thing where you can't control your emotions because you don't have glucose there. So you, like, will bite somebody's head off. That's's why you're like give me carbs now or i'm going to

kill somebody well do you think anybody i mean do you see the future trifecta being similar to what happens on willy wonka where they give the like the little block and it's like a full meal and you're like oh my god that's amazing it's like the real the hunger games for real yeah uh you know it there's a lot of resources that we're burning through very quickly. Food is just one of them. I think the bigger issue is that we don't look at food as a resource. We've built a society where we get food from the grocery store. We don't understand where it comes from.

So, you know, educating yourself and understanding where your food comes from and tying the importance to that as a resource is really step one. And, you know, we're investing in ways to look at how to solve this problem and continue to produce enough healthy food. There's definitely a way to do it. I wouldn't be fearful by any means. I don't think we're going to run out of food anytime soon. But, you know, we're running out of a lot of other things maybe faster.

We may kill the planet before we run out of food. We might be running out of nutrition before we run out of food, though. Yeah. So I wouldn't say it's like, oh, my gosh, you guys should be worried and stocking up. But we should definitely be thoughtful about what we're wasting and we're burning through this world of ours really quickly on multiple ends. Well, it's only in the last hundred years or so as well. I mean, I feel like early 1900s, people were still going and hunting for their own food.

We got a lot more people than we used to. And with trifecta, too, this is one of the things that we actually do solve because we are more sustainable because we have less packaging, we have less travel time, we have less distribution chains, but we also cut down on food waste because you order your food for the week and it's portioned

out for what you need. So not only are you consistent in controlling your diet, but you're less likely to throw away food. How many of us have gone to the grocery store and bought all of this healthy food that we say we're going to eat and then we throw it out? Yeah. 100%. I'm on board. I love it. I have a question.

So the way you guys vacuum seal and package your food, is that intended to go straight into the microwave as packaged? Or are you supposed to take it out, put it on a plate, and then microwave it? Or does it matter? You can microwave the container. 1,000 meals in and you've been inhaling the plastic. I want to know what's been going down in this kitchen. I always cut it out of the plastic, put it on a plate, and then put it in the microwave. Yeah, that's fine.

Very professional of you. So you can actually just peel it right off, too. The plastic peels right off, so you don't even have to cut it. Okay. You can heat it in the actual plastic container, but don't put that in the oven. You can heat it on a plate, too. It looks like it would melt. Yeah, you probably would eat some plastic if you put it in the oven.

But it's intended to just be microwaved as is, so you don't have to dirty dishes. So even more sustainable, right? You don't have to do the dishes. Just throw it out. That's nice. But the container is actually recyclable what uh what's going on with you guys just signed a deal with uh ufc there's a big ufc event tonight whenever this airs in the past um but you guys also do a lot of stuff with the nfl like pretty much all the

major sports yeah we're we're working with athletes um from all over the place we also work with pga a lot um So that's really like our bread and butter, right? It's fueling people and the whole, our whole concept is to really teach people how to eat like you train. So for so long, we've looked at fitness as, you know, the systematic approach to health. We don't do that very well with diet. We're like so confused on what we're supposed to eat. So Trifecta helps you really systematize that process and say, here's how you count macros. Here's your food. And it's, it's more like, it's almost like robotic when you think about it, but it's all about consistency and convenience. And we know that the number one thing for diet, no matter what is just being consistent. So you can't really

like have, Oh, moderation and moderation, right? Everything in moderation, including moderation. It's like, well, you know, eating that one donut and calling it moderation when it's on top of an entire crappy diet doesn't count as moderation. Like you've got to get the bulk of it right. Yeah. So if you're consistent in anything in life, you'll get there. Consistency and patience are like the two things that you need to achieve anything in this world. That's so boring.

We just do such a terrible job with it. Because it's so hard. Yeah, but if you terrible job with it. Because it's so hard. Yeah, but if you're consistent with it and you have solutions that allow you to do that and you do cheat, you can cheat. And it feels a lot better. TRIFECTA actually makes it very easy to be consistent. And it's just right there.

I think that that's the biggest problem that everyone has. If you were to actually go into your cabinet and look at what's in there, yo, if there is chocolate in the fridge i'm eating the chocolate delicious well again how many times have you been hungry and you go and you open the fridge and it's like okay are you gonna eat that leftover piece of pizza or you're gonna call for pizza or you're gonna take the time to cook some grilled salmon and broccoli and tired is like the biggest catalyst, I feel like, to eating cheap calories.

It's like I just need something. I have no energy to do this. And now I have an actual meal that's good. And meal prepping alone, like what? You lose an entire day of your life. I'm not doing that mess. Yeah. So, you know, as a dietician, I've had amazing benefits from Trifecta personally.

You know, I have also been burnt out on meal prep and i've been stressed and i'm just like anybody else i haven't had the time to do it and i was living on uh eating out quite a bit of my life and since i've started with the company i've been living off trifecta and i've yeah i haven't like really lost a ton of weight but my six pack is coming back out and i'm feeling like a beast. So I love it. It definitely is something that I can personally attest to. I think that's like the easiest way for me to not be your friend is like you take that Instagram picture and there's like 50 Tupperwares laid out with the same size.

Shitty looking food. Bland chicken with like the perfect amount of vegetables. And I'm like, dude, you've got to stop. I can't hang out with you i've gotten to the point now where like i have gotten so lazy about food when the trifecta box comes i'm like bummed that it comes on fridays because my husband he works so far away that i have to go and carry it up two flights of stairs and put it away and i like heard myself complaining about having to put away the food that i have to eat, I'm like, Emmy, what the hell are you talking about? You don't have to go to the store.

You don't have to do anything. It's crazy what level of convenience you get to. And human beings, the more we can simplify, we just completely forget all the hard work that we had to do. And we start complaining about something else. Something's got to fill that void. Always find reasons to complain. Do you guys do macro-friendly meals where it tells you the breakdown like on the packaging so you don't have to think about it? Yeah. Well, I mean, Nutrition Facts labels are actually based off macros. So a lot of people don't realize in

the FDA, the way that we actually calculate calories on food is through macros. So we've been counting macros for a very long time. People just haven't really started paying attention to it. So if you have a nutrition facts label, you have macros on it. But our meals are strategically designed to be macro balanced. So most of the meal plans that you're going to get are around like that 30, 30, 40 range, depending on which one you're doing. But the a la carte is really where you get targeted nutrition because there's nothing added to the proteins or veggies or starches.

So you, if you're on certain diets, we work really closely with like RP, for example, we actually have a calculator. You can go in and say, Oh, here's my macros for the day. And it will calculate out exactly what you need to order, which makes it even easier. Right. So you don't even have to like go and think about grocery shopping and counting and doing all these different things. We've done so much of the hard work already.

What is that relationship with them, with RP? I know a jillion CrossFitters are on their templates. Yeah, so RP is a partner of ours. We support them. They support us. And basically, they were a big influence on the ala carte program to begin with and um if you're on the rp diet it's pretty much designed to fit your template so they provide the uh the coaching and the templates and all the counseling and we supply the food and a little

bit of soul of dr mike yeah i love dr a little bit of attitude in there yeah we do some videos and we'll produce things together like that. He's been on our podcast and things like that. What an interesting human being. Actually, when I was talking to Greg, he was like, you know Dr. Mike? And I was like, oh, we've had him on the show. He's awesome. That was one of the most fun shows we've ever done.

Yeah. We get yelled at on the internet. People love us. The bodybuilding world shows up. He's got so much knowledge up there. They're just like. Yeah, you want to follow a guy? And you're like, I bet he's going to give us some good tips on Instagram.

And all you get is like high thigh, speedo, posing pics. Well, then don't follow me. Now I'm going to. High thigh. Here we go. That was the tease. That was reverse psychology right there. Everyone listening right now is Googling you.

Speaking of, where? There's a whole book of just thighs. Really? Come in. Give me five minutes. We're going to go post this. Hold on. Let's find this.

Where can people find you if they would like to see your high thigh? Oh, yeah. So you can follow me at Emmy Satrazimus on Instagram. Spell that. Look at that. Spell that. There's only one of me. There's got to be only one Emmy in the world.

E-M-M-I-E-S-A-T-R-A-Z-E-M-I-S. Once you get to SAT, you'll find me. Do you post a lot of things there? Yeah. So I post. I'm pretty active on Instagram. I'll do a lot of stories. I'm always trying to kind of show like the different things that I eat and the workouts that I'm doing.

I try and, you know, like engage with people as much as I can, too. So I'm always open to questions if people want nutrition advice. I don't believe in like charging for nutrition because, again, it's like super easy, right? It's the how to and I believe in what I do. So I'm always trying to help people on the side. And if you do have questions or you want just like, hey, what is the real deal on this or, you know, reach out to me. I'm happy to help people on the side and if you do have questions or you want just like hey what is the real deal on this or you know reach out to me i'm happy to help and you're leading kind of the the education side being the nutrition director yeah is that blogs video yeah so i do a lot of writing um so we have a blog on trifecta nutrition.com and we have a lot of different like

articles that we're we write on there and then we also do some videos when we can, um, kind of breaking down the science of things. And then, um, I'm also doing media for them when it comes up. So whenever we have the opportunity to be a resource or answer questions on like the latest diet trend or what's going on,

I'm always happy to do that. Or to hop on barbell shrug. Yeah. You know, sometimes you get asked to be put on a podcast and you're like, sure, why not? Creeping around vendor village and you start hanging out.

Kenny, where can people find you? At Kenny Santucci. That's all you need to know. Where's your blog? I need to start a blog. That's what the fitness world needs. Yeah, a face. I need to vlog more.

I got a place you can put that blog. StrugCollective.com. Let's do it. There it is. Look at that. That was more. I got a place you can put that vlog. StrunkCollective.com. Let's do it. There it is. Look at that. That was business. I know. You see that, man?

Kicking butts and showing thighs. I mean, I wish I had good thighs. Everybody makes fun of me because I have skinny legs. High thigh. High thigh and four pack.com. The high waisted Speedos and bikinis. It should be skinny legs and two pack. No, six pack hack. I told you. You get a fourini. It should be skinny legs and two-pack. No, six-pack hack.

I told you. You get a four-pack and then you wear it on the highway. We're going to start this. I'm going to track my trifecta journey. I'm going to track my trifecta journey. I love that. From dad bod to stud. We'll get you a real six-pack.

Don't worry. Done. I need it. Kenny Santucci. Douglas E. Larson. That's right. Douglas E. Larson on Instagram. Also, you can go to Douglas E. Larson Fitness

I have a bunch of fitness related courses on that site mostly movement and mobility some nutrition so if you want to check that out

I saw the new website yesterday at breakfast yeah looks fresh looks gangster looks really good I know all the good information

shout out to Yoni yeah that guy Yoni's a man right those dope websites yeah dude you got all kinds of fun stuff

all the technique wads and some like super special fun things going up with the mobility specific to movements. Everything. Yeah, movement specific mobility. Just put that on there. I hadn't really promoted that a whole lot over the last couple of years. I am for you. Andrew's doing it for me. I have so many courses that I want to make that I've been not focusing on over the last couple of years that I'm going to put on that site.

So I'm super pumped about that. That's a passion project for me. I love making courses. Rad. Douglas E. Larson. What is it? Doug Larson Fitness. Rad. You bet. I'm at Anders Varner. More important, get into the Shrug Collective. Daily podcasts, all the YouTube things. Man, we're

freaking crushing it. We did over a million downloads last month. This whole thing's starting to kick off three months into the Shrug Collective. Four months into the Shrug Collective. Third of the year done. This whole new project, this big vision. We're at the games right now.

We've got other cool events coming up. Hopefully we're at the Spartan World Championships. That dude last year was fucking amazing. Anyone who wants to come to Spartan World Championships and run a ridiculous race through the mountains in Tahoe? What are you doing? Mr. Kenny? Yeah, I've never been to Tahoe. World Championships and run a ridiculous race through the mountains in Tahoe? What are you doing? Tahoe? Mr. Caney?

Yeah, I've never been to Tahoe. Dude, come run a race with us. Oh, you've got to go to Tahoe. We're doing a pod fest. We're going to be doing the whole thing. Come hang out. Burpee backflip challenge about to go down in five minutes. That's right.

Lucky for you, I can do it now. Hopefully without dying. At the Shrug Collective truck collective itunes youtube leave a comment i'll read it probably be offended be nice uh we'll see you guys next wednesday truck family thank you for being a part of this 2018 we're wrapping up a killer year i say this every week but i'm so appreciative of everybody that tunes in i never saw this opportunity coming, much less feeling all the love from everybody that I've gotten throughout all of 2018. 2019, we're just getting this thing, this party started, and I cannot wait to get back on the microphones. We're going to be at Wadapalooza hanging out at

the FitAid booth. Come by and see us. It's going to be warm. We're going to be talking. We're going to be taking pictures. We're going to be meeting all the audience and hanging out with the coolest people. So get over to the FitAid booth. I want to thank our sponsors over at Driven Nutrition, drivennutrition.net forward slash shrugged. Save 20% and take your CBD hemp oil dosing quiz. Make sure you go and follow me at Anders Varner, at Doug Larson or Douglas E. Larson on Instagram.

And take a screenshot. Hit me with the hashtag. Go long. Just getting this party rolling for 2019. Let's go.