Barbell Shrugged - How to Optimize Your Metabolism and Lose 13 Pounds in 13 Weeks w/ Anders Varner, Doug Larson, and Coach Travis Mash - Barbell Shrugged #564

Episode Date: April 7, 2021

Metabolisms are confusing as hell. You’re in the gym training hard and it’s frustrating not seeing the results. Over time, that frustration beats you down and you start losing motivation to train. Training is the fuel that brings fire to your life. Getting strong and looking strong shouldn’t be such a daunting process.    Register for the “Diesel Dad Diet”   Inside the “Diesel Dad Diet” you will receive: “Diesel Dad Diet”: Your guide to optimizing your metabolism. Diesel Dad Nutrition: Personalized macros to lose 13 pounds in 13 weeks Three Training Programs: Strength, Hypertrophy, and Conditioning to Build Mus C&K “Diesel Blend”: 3-Months of free coffee Register for the “Diesel Dad Diet”   In this Episode of Barbell Shrugged: Why fitness is an ethical responsibility Leading by example What is the diesel dad diet How to optimize your metabolism How to lose 13 pounds in 13 weeks   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram   ————————————————   Diesel Dad Training Programs: http://barbellshrugged.com/dieseldad   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   U.S. Air Force. Find out if you do at airforce.com.   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   BiOptimizers Probitotics - Save 10% at bioptimizers.com/shrugged   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

Shrugged family, the Diesel Dad Diet is here. I could not be more excited about getting this book out to the world, getting this program out to the world to optimize your metabolism, help you lose 13 pounds in 13 weeks, and build a strong, lean, and athletic body that you're proud of. Look, metabolisms are super, super crazy. They're hard to understand. Chemical and hormonal reactions make sense to nobody, including me. However, there's some basic concepts, basic principles that we all must understand

in order to achieve the physique and performance that we are all looking for. On top of that, yo, the dad life is super busy. It's super crazy how hard it is to manage family, fitness, work, professional life, making the money, providing for your family, being a great dad, being a great husband. That is why we created the Diesel Dad Diet to help you optimize your metabolism, to help you lose 13 pounds in 13 weeks, and to build a strong, lean, and athletic body

that you are proud of. You can head over to dieseldaddiet.com right now. You will be immediately receiving a 67-page e-book that I have written specifically to help you understand how your metabolism, macros, and muscle combine to optimize your metabolism, help you lose 13 pounds in 13 weeks, and build a strong, lean, and athletic body you are proud of. On top of that, we have partnered with Caffeine and Kilos, and they are going to be giving you three free months. That's three months of free coffee with the Diesel Blend coffee. That's right. The Diesel Dads get diesel coffee. It all aligns.

This is their strongest, highest caffeinated, I'm on it right now, coffee that they sell, and it's delicious. Caffeine and Kilos, three months of free coffee. You're going to get a personalized macronutrient calculator based on your lifestyle. You're going to get the 67-page ebook that includes all of the information you need to optimize your metabolism, help you lose 13 pounds in 13 weeks, and build a strong, lean, and athletic frame body that you are proud of. We have five shows coming out this week about this program, people that have done it, people that have had success on it. And look, this book is so important to me because I have wanted to write this book for so long. I spend so much time talking to the smartest people

in the world, even the people on this podcast today. It's me, Doug, and Travis. And I truly believe that they are some of the best coaches in the country with the biggest understanding, and they've talked to the smartest people. Sometimes I just feel like we talk so intensely about some of these smaller details, and I've always wanted to go back to the basics. I've always wanted to go back and write the book of, hey, let's start right here. Let's understand these core principles. Let's understand how to optimize your metabolism. Let's understand how muscle makes such a massive difference in your ability to burn fat, burn calories, like we're talking about in this show, understanding what your baseline metabolism is,

understanding how it's not just purely exercise, but the non-exercise that goes along with it, and just the fidgeting, the movement, the walking throughout the day, and how we can get busy dads building strong, lean, and athletic bodies, optimizing their metabolism, helping them lose 13 pounds in 13 weeks, as well as being active participants in life. It's an ethical responsibility for you to be strong, lean, and athletic. We have to accept that. We have to understand that being strong, lean, and athletic is an ethical responsibility

because practicing that lifestyle allows you to develop better conversations, a better culture around health and fitness in your household. And that culture and that conversation is leading by example. It's building a model in which your family, your kids, the conversation, the culture, and what you are raising in your family only understands quality nutrition. They understand how your metabolism works. They understand what macronutrients are. They understand why you train to build muscle.

All of these things allow you to be a leader in your household because busy dads need to understand the basics on how to live a strong, lean, and athletic life. It's very important to me. This book is the number one thing that I've been working on for the last 24 years. Much of those 24 years, I didn't even know that I was working to this point to get this book out. You have five shows coming out this week talking about this program. We're going to help you optimize your metabolism. We're going to help you build a strong, lean, and athletic body you're proud of.

We're going to help you lose 13 pounds in 13 weeks. And you can head over to dieseldaddiet.com. That's dieseldaddiet.com. On top of that, as soon as you register, you are going to, I'm going to send an email over to Caffeine and Kilos. You're going to get three months of free coffee. Their diesel blend is super loaded.

It's amazing. Friends, I can't wait for you to do this program. DieselDadDiet.com. DieselDadDiet.com. Let's get into the show. I'm Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash. Today on Barbell Shrugged,'m andrew farner doug larson coach travis mash today on barbell shrugged we are launching a brand new product the diesel dad diet and i'm

super stoked on it um we are going to talk about the new thesis of my life um which you may or may not have seen on instagram come up the other day um the ethical responsibilities of all of us to be strong lean and athletic and how important this message is to me, and why we created the Diesel Dad Diet, many of the goals that I have, we have, and how we can create this lineage of education that we're not just looking at fat loss as the goal. We're not just looking at building muscle as the goal. We're not just trying to go have these external goals, but what does it all mean and how we can put this together into a

package in which we're able to develop an education. And through practicing these core principles of optimizing your metabolism, losing weight, building a strong, lean, and athletic body that you're proud of, we can live a life in a specific way that there are no other options except to have a very good habits, a very good education system, a very positive way to talk about food in your household. And in the end, we pay this message forward of being strong, being lean, being athletic, so that we build families and we build parents that are living life in the arena. They're off the sidelines and they're being active participants. And it's something that has, I i'm i could go for a straight hour

but i'm going to kick it to you guys before i go on like the entire uh rant and the full depth of of all this um when you saw that post the other day doug i'm just kicking it to you um and i know we've talked about this plenty of times but when you think about like the ethical responsibilities of strong lean and athletic or um that conversation in general how where does where do you kind of fall on on these things i heard half of what you said you basically just asked my opinion on the um being strongly athletic being an ethical responsibility yeah like in in the current state of where you are in your training, coming out of being a competitive athlete, competing in nationals and weightlifting and owning a gym and chasing performance your whole life, we don't do any of that anymore. Yet we still show up in the gym three, four, five days a week. We still work really hard.

We still eat a specific way. It's not like once competing ended, all of a sudden you just, oh, there's no reason anymore. I can just stay lean. I can just stay skinny. It's like, why do we show up? Why do we keep doing this thing that just continually is the common thread throughout all stages of life so far? Yeah. I mean, there's a lot of nuance here in many different situations you can find yourself in where where you could

in some cases agree more strongly and other cases agree less strongly like i do think that there's an ethical responsibility for all of us to do our best to be strong and lean and athletic even if like you're currently getting chemotherapy i don't expect you to be strongly in athletic because you're in an extreme situation and it's not your fault, but you, but you still have a responsibility to do your best given your situation. Even if you can't really, really, even if you don't have much to grab onto there. For me, most of the ethical responsibility comes down to me as a father. I'm trying my best to model the behavior and the habits and the actions of someone that I would want my kids to be like. I want them to see me working out. I want them to see me,

you know, going for runs. I want them to see me eating lean meats and whole foods and vegetables. I want them to see me doing all this stuff that they, that way they, number one, you know, think it's normal to be healthy. That way that sense of being their psychological base, this is how it's supposed to be. And so my ethical responsibility really comes down to

how I'm treating myself as a father. Certainly to society at large, we all kind of have a responsibility to be healthy and not be a burden on the system and have other people pay for our medical and all that. Sometimes that's needed, of course, again, especially when it's not your fault. But if you eat fast food every day,

you never ever work out, you drink sodas all day long and you're 400 pounds and you did it to yourself, granted that might be a coping mechanism for other trauma or whatever you've experienced in your life and that piece might not be your fault but i still do think everyone has a responsibility to to do their best given their situation yeah mash i'm kicking it to you you shared on linkedin i got like 12 new friends on linkedin because of you now i'm going viral viral. I thought it was funny that on LinkedIn, there was nobody

that had a negative thought. But then you had on Instagram, you had a couple people that didn't, thought you were completely wrong. The vast majority was positive. It's always only like the 1 or 2% that have something to say about it.

If you can escape the first 90 minutes of Instagram, everyone else is positive because the first 90 minutes is loaded with all the board people sitting on Instagram. Yeah. Wanting to wanting to argue with you because they have nothing else to do. But like, you know,

I think it only makes sense is that we, you know, we're not a burden on one another, you know, because we've got to work together for going to do. But like, you know, I think it only makes sense is that we, you know, we're not a burden on one another, you know, because we got to work together if we're going to do this thing called a democracy. We need to, you know, we do need to, I need my rights to the end where yours begins. And if what I'm doing starts to tread on you, meaning, you know, you have to pay more taxes because you got to take care of me in the ER. I mean, that's a problem. And, you know, Doug was very good and articulate as always. But, you know, the fact that people go through certain things that could very well lead to some behaviors,

but that doesn't mean the behaviors are okay. It means they need to take care of, you know, what anything's bothering them. They need to go help in that situation, which is a part of health too. So I thought it was only made sense. And it wasn't like we were the first ones to come up with this. Now I looked up that, you know, the Socrates is famous quote saying, no man has the right to be an amateur in the matter of physical training.

It's a shame for a man to grow old without seeing the beauty and strength of which his body is capable. I mean, training. It's a shame for a man to grow old without seeing the beauty and strength of which his body is capable. I mean, I guess it's easier for us to think like that. For some people, you know, they don't see past their own actions. You know, they think, well, if I get overweight, what's it hurting? You know, this is my body. I love it no matter what. But then they don't happen to see like, how's it affecting others. But unfortunately I feel like that's a big problem in society in general is that we do a lot of things that affect others and we don't, we stop to look ourselves in the mirror and thinking, you know,

what am I doing that can be, you know, that's not improving society as a whole. Yeah. I do have empathy for people who, who didn't grow up with any fitness role models. I just told him I'm being a role model for my kids. Like for people that didn't grow up with any fitness role models. I just talk about being a role model for my kids. Like for people that didn't grow up with any fitness role models,

they didn't know anybody that ate healthy. Maybe their whole family is overweight and just eats fried food all day and, you know, Totino's box pizzas and whatever else. I do feel for those people because even though we have the internet and anybody can go educate themselves, the information overload, the amount of health and fitness stuff that's online,

especially if you are directionless and you really don't have a good way to calibrate who's right and who's wrong, is probably very overwhelming. So coming back to my point about doing your best, it's still your job to educate yourself. If you're just getting overwhelmed and you don't know what to do, then maybe you need a coach. Maybe you need a mentor. There are ways to learn these things.

It is a learnable skill to learn how to be healthy. It will be harder for some people than others, for sure. But it is definitely possible because almost everyone I know somehow learned how to be healthy. But you're right, though, in the fact that it's a scary world to go. You say get a coach, but who's your coach? You know, like. Before we even think about coaches.

Yeah. Before there's mentors, there's like teachers in school or you go to your doctor and that's what you're trying to get information from. And we don't have to get into all the disasters of that but our first coach is our parents right like i grew up in a household that i consider to be like very healthy we had sodas around a lot but for the most part we ate really really well we ate a lot of chicken we ate a lot of whole foods my dad taught me how to lift weights when i was 13 years old. That's like a giant, giant leap above what most people grow up with. And I had no idea that that was like part of the education system

and culture in my family that I was going to learn how to lift weights. Almost like the day that I was probably capable of lifting weights. You guys are proving that wrong on a daily basis. Like in 1987, if we had a four year old lifting weights, that would have been even scarier than it is now. I bet. Sure. I would be getting child abuse charges, but I think that that's really turned into like, so all of this thought process came to me because we've had this diesel dad group, right? And the tagline for the thing has been helping busy dads build a strong lean or get strong lean and athletic without sacrificing family, fatherhood, or fitness.

And that's like step one that opens the door to whatever the next thought is. And I was on the phone. I think I was actually doing a clubhouse with one of our, one of our members, Mario, and he's like a brand manager. And as I was talking to him, he was just like, he kept asking me, well, like, that's a really good tagline for a specific goal. But like is that goal important and at the time like I couldn't really answer it I didn't really I like knew what he was asking me but I hadn't like kept the thought process going and as always in the middle of like a five mile run on a Sunday I it just all of a sudden came to me that this whole process is,

I don't need to be the lucky one that was 13 years old and found lifting weights. I don't need to be the lucky one. Like the information is out there. Like we don't have a shortage in information. There's literally no reason that we shouldn't be looking at empowering your kids or having the education to to live a healthy life like what do you do if your kid is 12 13 14 15 years old they walk up to you and they go dad um how do i lose weight dad goes well you should work out and they're missing like a gigantic piece of so many of the the puzzle or pieces of the puzzle of like why can't we just what is there a way that we can start with some of the most basic functions of teaching metabolic function like it shouldn't be so difficult for people to understand these like foundational principles of well why don't we learn instead of me just telling you to go

work out, which is just more confusing because they're going to go to Instagram. Yeah. What, what does that mean? Should I go for a run? That's like high intensity, non-exercise. Why don't we, like, how do, how do I learn how to lift weights? How do I learn how to eat well? How do I, what is protein? What are carbohydrates? Should I do all of this or part of this? Yeah. And ideally, we are able to, through this Diesel Dad group, because these guys in our group are so rad. Like that, our Facebook group is, it's the most active Facebook group I've ever been a part of. And people really, like, getting into the conversation

and taking responsibility for where they're at and it you have to give people the tools to be able to have an actual conversation because those days are going to come like it's going to show up one day where your kid is either slightly overweight trying to get in better shape, trying to make the soccer team, trying to make some, and if you don't have the information, well, their first teacher, their first coach, their first mentor just failed them. And they're telling them bad information. And the most optimal way to go to improve any of this stuff is to practice it and do it and be a part of it. And you have to have the education yourself before you can pass it on.

And when I started to go through the process of like, well, what does that actually mean? It just immediately hit me. I was like, we have this ethical responsibility to be able to live a life that can be modeled and create really positive outcomes, not just for ourselves, but to build that education and build that practice that we can pass on to other people. I think, you know, one of the things too is like, if your kid is asking you, this is going way back to the beginning, you know, I'm overweight, help me. You've already right now, you've got a strike already. Because if your child is overweight, you've got to look yourself in the mirror.

Because like they didn't buy the food, you know, their habits were learned somewhere, you know. I've rarely seen, you know, a child who might be obese in a home with two fit parents. You know, I don't know that that exists. But, like, that's your, you know, step one should be, like, you know, what do they grow up eating? Which is what Doug said earlier. You know, if their sodas, you know, if all they have to drink is Pepsi, you know, and all the snacks are like donuts, you know, that's on you. So the education goes right from day one.

What are your kids eating when they're two, three, four, five? Start it right. I used to go – when I lived in San Diego, we lived right next to the coolest spot in the world. It was Mission Beach – not Mission Beach, Mission Bay. And they have probably in total like a 10-mile loop around this bay. And it's freaking gorgeous. And Ashton and I used to go walk four or five miles just one because we didn't have kids. And it was so rad. We had so much time in our lives that we could just literally go walk and meander for as long as we wanted.

And on the weekends, all the families would be out there having picnics. And it would just, it would tear me up because you would see these kids that literally had no chance. Like from the age of eight years old, they're already obese and they don't know. The only thing they know is chips and soda and fast food. And I'm not, I don't know what their economic situation is. I don't know many of the actual problems they're facing, but I know that it's not their fault. They grew up in a household where there was no education about health. They grew up in a place in which their parents were actively seeking out how to optimize

their own life and have a better conversation about nutrition and working out and moving and getting outside and playing. It's like you don't have to know too much to know a lot. And it used to be, it used to tear me up seeing this because those kids just, they don't have a chance. And luckily the people that listen to this show do have that chance. They have that opportunity. Like they,

they should be able to have a conversation, a real conversation in their household about metabolic health, health, about actual strength and conditioning and, and how to live that life themselves. So when their kid goes, you know what the coolest thing in the world to me is right now? My daughter, Adelaide never asks me if I have friends. She only asks me if I work out with people. Like she literally goes, Daddy, do you work out with that guy? Sometimes I have to say no, which I'm sorry about to those people. But she knows that that's super important and that's how I hang out with people. She knows I'm always in the gym. She knows I'm always outside. That's, it's just what she,

she correlates people that I hang out with, with daddy, do you work out with that person? It's super interesting. There's just so many benefits to like, man, getting this started early. Like I keep posting, you know, the bit like my favorite is the cognitive benefits, you know, cognitive performance. It's pretty well, we all, you know, we've, we've known that because we interviewed Dr. Rady, but, you know, just to see like, even it's not just cardiovascular, cardiovascular and strength training, which he said said too but just to see that that's coming to the forefront

working out makes you smarter there's just so many benefits and there's like zero negatives well in your head too in your head as a dad and seeing Rock and Bear and even Magnolia picking up deadlifts now like

right now none of it really manifests into anything outside of like oh they they've taken a liking to hanging out with dad in the basement right but what does that translate to in 13 14 years old like someone's gonna meet rock in a really rough way it's gonna hurt the first time they meet Rock. It's going to be tough because he's been lifting weights since he was four. Yeah. And wrestling. Someone's going to meet Doug's kids on a jujitsu mat and not realize that

they've had a double body weight deadlift since they were five years old. I know. I mean, it's a bad day. It's a bad day. That's our job as parents is to provide as many opportunities for our kids as possible. I think that's our main goal is like, you know, to love them, but then to give them opportunities and like opportunities doesn't mean give them money and things, but to provide a base in their, in their knowledge of things

and their activity levels to where they're prepared for life. That's a dad's job, whether it's us or the lion. In the animal kingdom, it's to prepare your children for the future. Yeah, I think it's super interesting, too, that all of my really good friends have been in this game for like multiple decades and we all teach our kids these these really basic things right and you know maybe if you were a financial advisor like your kid makes their first million dollars when they're nine years old. I don't know. But these skills, these are like legitimate life skills of being able to take care of yourself, being able to put quality nutrition into your mouth so that you can not have to worry about being sick. How do you move through the world? Like getting outside and playing is a skill that just kids don't have anymore. Like it's terrifying to me to think about the number of people that can't, like, I'm like, I'm trying

to hang out with the two, three, four, five-year-olds. I'm trying to be in on the line when they go race down the street. Exactly. Like, I want to play the kickball game. I want to be there. I want to be able to play. I want to be able to do all that stuff. And I don't think that the majority of people right now have the physical capacity. Like, I don't think that they have the physical freedom

to be able to go run and jump and actually be able to put themselves out there and feel the vulnerability of like playing and feeling goofy and just enjoying the process of play and it so much of it just boils down to they don't have a physical education and they haven't practiced movement they've've just been static and stuck. And then by the time it shows up and by the time it's, everyone's on the line and all your kids are saying, come run with me.

You can't, you don't know what it looks like. You don't feel good about it. It's easier to just stand there and watch. I don't want to be that guy. I don't want other people to be that guy. Agreed. That's why we started this thing with this nutrition book that I just wrote,

which I'm so stoked about. I'm really stoked about it because I'm like, we talk to all these people all the time. I love them. We've talked about this on the show before. Maybe the show's haven't been launched yet, but I think it was in that concurrent training show. If you go back, it's like, you know, we talked to literally the smartest people in the world that are in labs doing the highest level of research on the tiniest little variables and how it affects performance in the 0.01% of human beings. And I'm sure people could very easily go find trusted resources on basic principles, but I've always wanted to just get as far away from that in,

in my coaching and be as, and get away from like the complexity as much as possible and really teach the, the ability, like how, how would I, how would I create a resource that starts at the most basic foundational understanding of like, how do we get moving in the right direction?

And that's what the Diesel Dad Diet is. That's what most dads need is just let's get started. And I've always just wanted to, like, anytime you have, I'm sure we've all done it, but that first person that loses 100 pounds in your life, you go, why can't everybody do what they did? And then you go back and you're like, I want to tell the story to everybody. So everybody's inspired to do it. And you realize that that person most likely lost that a hundred pounds or the next person that you got to do to

lose a hundred pounds. Like all of that stuff happened because they were your personal training client and you had time to sit there and you had, you had the ability to just walk through their life and teach them these super basic things, teach them how to get up, get moving, how to, how to, how to build a day in their life that allows them to move more, that allows them to, to build a body that is used to moving, used to burning calories. It's constantly practicing that. You're working out with them or they're working out at your gym. You know they're on a good strength program.

So they're constantly building muscle. You're able to teach them what a BMR is. They're basal metabolic rate. You're able to teach them about just, look, all of this stuff, like this working out, this tiny little part, just got to be moving. Keep burning throughout the day. Like fire up your body and constantly be moving. That's really the secret to this thing is to radically shifting your life from being static and sitting to moving. And then once you start moving, spend a little time lifting weights. Like spend a little time breaking down muscle tissue and forcing your body to have to rev itself up to rebuild.

And all of a sudden, you can very easily shift so many things in your life and burning fat. Like most people don't need to go and lose 100 pounds, but they need to lose like 15. They need to lose 20. Like all you have to do is go to the airport and find people. Just look around. Go to the mall.

Go to Starbucks. Everybody in there probably needs a little bit of work to get. And, and, and the biggest part of it is like, get up, get moving. And that's,

it's like the project that I've, I'm so excited to work on for a very long time is laying these, these like basic core principles of how the system works. I would rather have playing, playing devil's advocate just for a moment. Obviously, I agree with the vast majority of what you just said, but for people that have, you know, a desk job where they are required to be at their desk for 10 hours a day, that type of thing. I'm just going to read this one right now. Go ahead. You know, what kind of

suggestions do you have for people that have conditions in their life that subject them to being inactive that are, I wouldn't say they're outside of their control, but they don't have a lot of control over? 100%. I actually made a post in our group the other day, and I wasn't even thinking about it. I was just talking about like my general training volume for the week. And I realized that I don't ever work out. There's only one workout that I do in a given week that takes me more than 20 minutes to do. So what the goal is, I actually created in, of course, I had no idea that I do this on a normal basis. But in my day, I break up. There's really six four-hour blocks in your day. You should be sleeping for two of them. That gets you to your eight hours of sleep. But the 16 waking hours that you have one mile general uh action number two is that you drink between 20 and 32 ounces of water if you're a male you should have like a 32 ounce water bottle on you at all

times as if it's like your third arm just bring it with you it's now like you should look back at every picture of you for the rest of time and you should just always be holding on to a water bottle. And number three is that you should just stretch for two minutes. That doesn't mean just bend over and touch your toes and think you're stretching your hamstrings. It means just move like Max Schenck's five-minute flow. Like constant look. Doug just started stretching. Look at that. All you have to do is say the word stretch and everyone gets in a better posture their shoulders go back and down everything's better friends we're going to take a quick break as a reminder get over to dieseldaddiet.com of course I want you to optimize your metabolism lose 13 pounds in 13 weeks and build a strong

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Diesel blend from caffeine and kilos. Delicious. It's like crack. It's the crack. It's the meth. It's the legal meth, caffeine. And I make one of these green drinks. And the reason I make the green drink is because throughout my day, I'm busy. Throughout my night, I'm busy. I got things going on. And if I can't ensure, if I can't promise myself that I'm going to get all of the micronutrients that I need in my life, if I'm not going to be getting the vitamins and minerals and things that are critical for enzymes and for metabolic function and all the systems go, it's very important for us to get all the micronutrients we need. Vitamins and minerals, they make things flow in our body without us thinking about it. All of the processes that we have no idea that are going on all day long are fired by micronutrients, vitamins and minerals. And I don't have the opportunity to go get them every single day. So here's the deal. Go over to Organifi.com forward slash shrugged.

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oh, well, I should probably be able to do all those pushups. Check it out. These shows coming up give you an in-depth look at what it takes to be in the U.S. Air Force Special Warfare Group. And trust me, it is mind-boggling what they have going on. And if you would like to see if you have what it takes, get over to airforce.com. Check out Special Warfare. We've got some videos on YouTube coming out. We've got three podcasts coming up starting next week. And get over to airforce.com. I also want to think about our friends over at BiOptimizers. Most gut health supplements include all the same old

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Use the code shrugged to save 10% off your order. Leakygutguardian.com forward slash shrugged. L-E-A-K-Y-G-U-T-G-U-A-R-D-I-A-N.com forward slash shrugged. Leakygutguardian.com forward slash shrugged, L-E-A-K-Y-G-U-T-G-U-A-R-D-I-A-N.com forward slash shrugged, leakygutguardian.com. Friends, let's get back to the show. But if you spend two minutes stretching, you walk one mile, which basically means go to matmyrun.com and find a one mile loop around your house or around your office. It's going to take you between 15 to 20 minutes you can take a phone call while you do it you can go do whatever you want you can bring nothing go enjoy nature a

little bit but there's no reason that in a four-hour block you can't go walk one mile is so simple that's something i think more people should take advantage of the fact that we we have headphones and airpods and whatever else like and we can just have our phone in our pocket and be outside walking around while we're on the many meetings that most of us have throughout the week. Yesterday, I called my brother. My brother lives in Oregon. I called my brother, and I was on the phone for about 50 minutes catching up and hanging out. I was jogging the whole time, a light jog. I wasn't burning myself into the ground he probably didn't even notice that I was jogging on the other end of the phone

I told him I never know when you're jogging and talking to me until you tell me yeah unless it's windy but yeah but I do that all the time like I take I take meetings outside walking in the sunshine and and occasionally I end up also running while i'm just hanging out on the phone and it gets me outside it gets me it makes me feel better throughout my day because i'm outside i'm not just stuck at my laptop my computer all day long if i had to just do zoom calls sitting on my desk all day long i'd drive myself crazy i can't do it so i very often just go outside and walk or jog while talking to people. That's brilliant. Yeah. Like the 20 minute commitment every four hours, it's 100% doable.

The problem is, is it's so easy to not do it. So it's like, it's every four hours do that? Yeah. So check it out. You should wake up at six o'clock in the morning, right? Maybe you set an alarm 30 minutes before your family wakes up, right? And for me, I go down and I turn the coffee on and I go into the gym today. Well, every morning this week, 50 good mornings at 95 pounds, 50 rows with a kettlebell, heart rate's jacked up, life is good. Fill up a cup of coffee. Go for a one-mile walk. It's 20 minutes. The bent rows and the good mornings take five minutes. It's done before the coffee is finished brewing. You hit the on button, and then you go into the garage, or you go into wherever. It can be push-ups. It can be air squats. It's super simple. It's 100 reps. By the time you're done with that, the coffee is ready to be poured in your cup and you don't think about

anything. You just go outside and you walk because you've already done the research to know exactly where a one mile loop is in your neighborhood. And it doesn't matter where you're at. It's one mile. By the time you get home, your family's either awake. For us, we used to record podcasts. For me now, I get to actually do like an hour and a half of work before my whole family wakes up. And then that gets you to what? 6 a.m. to 10. Between 10 and 2 in the afternoon during your lunch break, when it's already built in that you're supposed to do less work and go take 30 minutes to yourself, you go outside, you walk around. While you're walking, you can just move your joints. You can

sit in a squat when you get back home, but it's two minutes. It's so simple to just sit in a squat for two minutes. So simple to just go literally do anything, but think about your ankles, think about your knees, think about your hips, think about your shoulders, think about your elbows. If we can check off those boxes and just move those joints, we're going to be able to have significant, we're going to be able to build those reps up and have significantly better range of motion, less joint pain. We're just constantly checking in and doing like a diagnostic test of, did I move? Did every joint get used in my body over the last four hours? And then you've walked.

You've told your body that it's important for you to be able to get up and go do something. The next one is what? Two o'clock to six. Well, at some point in there, I'm almost guaranteeing that you have picked your kids up. You don't even need to go for the walk. You don't need to do any of that. But what you should do is incorporate the fact that you want to live an active lifestyle. And this is the part that gets so, this is like the most passionate thing in my life

is that you have to go play. You have to be outside. You have to want to get up and go do stuff. And you don't need to go on the walk. The walk is rad. You should incorporate your family into the walk if possible. That also, in that two to six block, should also be a time in which you're working out. That's awesome. You've got your body moving. You've put joints through a full range of motion. And then you have the night block and what's it's what six to 10 from six to 10. Same thing. Shouldn't we be outside playing with our kids, running around, doing stuff. Like by the time you accumulate four to five miles of movement in a day,

you get your 10,000 steps, which is like what everybody wants to achieve throughout a day. On top of that, you've spent at least 10 minutes just moving your joints through a full range of motion. On top of that, you've had between, well, it can be 120 plus depending upon the size of your water bottle. But if you've drink, had four water bottles, you've had roughly a gallon of water in your day. And now all of a sudden, fitness becomes so easy. It's these tiny little segments. All you have to do is get up and go do it. All you have to do is constantly have a water bottle next to you and just do the work. Just get up and make it a habit that you're constantly getting up and looking for opportunities to get up and go move. And over time, it just becomes the habit.

You start to feel better. So many problems start to go away. You don't have this soft, slow, sluggish feeling all the time. Sitting sucks. Drives us nuts. Doug's talking about running and taking calls. It's like prepare on a daily basis to go fight for time, to go fight for the fact that you have to get up and go do it and don't let anybody take it from you. I actually think we should expand on

the multitasking aspect of this. Like taking a meeting and going for a jog at the same time is great. You're killing two birds with one stone. In the morning, I wake up at 5.30 and then take a shower and all that. And then I drink two big glasses of water to your point about the water. And then at 5.45 to 6.15, I start breakfast, making breakfast at 6.15 for my kids. So from 5.45 to 615, I start making breakfast at 615 for my kids. So from 545 to 615, I read and stretch at the same time also. So I'll be like doing a pigeon stretch and reading a book. Or I'll be doing like a cobra stretch while I'm reading my book. Or I'll do the couch stretch on my couch while holding my book.

And I get a full range of motion. I wake up. the whole thing. So it's not like Max's five-minute flow where you're constantly moving every one of your joints. I'm just holding positions. But that allows me to be able to establish a position and then focus on what I'm actually reading because I'm not doing any exercise specifically while I'm trying to focus on my book. The only time I have to focus on the stretches, you know, every two or three minutes when I switch sides or, or move on to a new stretch and that,

and that's worked out really, really well for me. Another thing like we I've talked about this on the show before is that I can't, you can't, you can't really Metcon like this specifically, but if you're just doing straight sets, heavy sets, if you're doing like five by five back squats, I can be inside, like taking care of my kids for five minutes in between sets and just do a slow five by five or five reps takes me a minute to do five reps. I'm back in the house for five minutes. I'm I got I got food in the

oven. I got I got food cooking on on the stove. And I'm and I'm, you know, wrangling my kids and being the bouncer and whatever else I need to be doing while I'm inside, and then I can bail for one minute, go do my squats, and then come back in. And if you're a professional athlete and you're supposed to be training all day, every day, and it's your livelihood, that's not a great idea. But if you're a person like me, I do jiu-jitsu, so I want to be strong, lean, and athletic also so I don't get strangled three days a week.

So I have performance goals that are important to me because I wrestle with growing adults on a regular basis. But – fuck, I forgot where I was taking that. What was I talking about right before jujitsu? Multitasking. Yes. So if you're a professional athlete, you need to be 100% focused on your training but if you're if you're just a dad and you want to be in really good shape and you want your kids to see you training and and you have a business to run and and you know you got young kids you know babies

and diapers and the whole thing and you're very very busy and your wife has you know things that she wants you to be doing all day long you got chores and the whole thing it's like you kind of need to learn how to multitask in order to get it all done i would encourage like one other reason on top of what you guys are saying i would say two more things it was like one do it because it's going to help you perform the other things you're going to do meaning like i go do um i i do a lot on my bike i have an echelon bike yeah so it's like it's like taking riddlin from me you get get on the bike, and then you go, like, study or write, and you're going to – obviously, based on what John Rady told us, you're going to have more – you're going to produce more BDNFs.

You're going to be able to learn at a higher rate, and you're going to be able to – you're going to be able to take – remember things of the past, too, when we're, you're going to be able to, uh, take, remember things of the past too, when you're riding. So it's going to help you perform any high level task as well. And, dude, that's what all the good ideas come.

Yeah. So that's what I was sitting there. That's what y'all didn't say is that you guys didn't, you know, like you don't have to be doing something. There is a time where I would recommend taking a walk or, you know, riding a bike and like, don't do something else and actually use it to just think, meditate, pray,

whatever. Cause there is, that's something that you need just as bad as all these other things is a time to let your brain like expand. Yeah. I think that all of, I mean, this whole structure at all, like so many pieces came together and it hits you, hits me in the middle of a run. And then I'm so fired up. Like, it's like this gigantic, like, oh my gosh, why, why didn't I recognize this?

Why didn't I recognize this early? I mean, people that have listened to the show have heard me talk about the fact like, oh, I don't really have any performance goals. I don't really have any, like I'm not really chasing PRs. I just really like training. I think it's fun. And all of that is very true.

But there's also this piece of it where I feel like morally obligated and it goes much deeper into like this, the, the depths of who I am as a human being and what I believe to be the standard of living that I hope people see and, and associate me with, and that I believe that I, I need to live to in order to achieve the things that I want to achieve, that this is the standard. If anything, it needs to be better. It doesn't need to go backwards in any way. I need to demand more out of myself. I need to not let myself off the hook. I need to constantly be pushing for

a more challenging way to raise the bar in my own life instead of being comfortable in a position that I'm just okay with. And all of that just really comes. I was talking to somebody the other day and they asked what I do when I get into a rut. When things aren't going well, what's the first thing that you do? And I was talking to somebody the other day and they asked like, what, what I do when I get into a rut or like when things aren't going well, what's the first thing that you do? And I was like, the first thing I start doing is tracking my macros as tight as possible. Like the number

one thing that I've done almost my entire life, anytime something is going bad, I just start tracking my macros really, really closely. It's like the center of everything that's happened in my life. And then I get on a training plan. Like I get really dialed into exactly what I'm doing. I set some sort, it's not even like a goal attached to the end of it. The goal is I got to get my shit in gear and start living to a higher standard of wherever I'm slacking off. And that starts with, I got to get my shit in gear and start living to a higher standard of wherever I'm slacking off. And that starts with, I got to eat better. Right. Or at least know where you're at. Because

if I was doing the math on what you said earlier, if people literally do the five miles of walking every single day, and if they just maintain their caloric intake where it is then they're going to lose a pound a week is what it's going to end up you know until obviously they get down to the level of like you know where they have to like subtract more but like you're going to lose a pound you know about one pound per week and not change your diet at all however if you track your diet and you do a little bit of both you know which i think that's where people go wrong like if you track your diet and you do a little bit of both, you know, which I think that's where people go wrong. Like if you're eating, let's just a random number, 2,500 calories a day, and all of a sudden you try to go to 1,800.

Well, your body is designed to fight that. Homeostasis is a hell of a thing because like, you know, your body wants you to stay wherever you are. So if you start subtracting your caloric intake that much, it's going, you know, literally it's going to produce hormones that makes you hungry. So that's why it's hard. But like, if you just like, if you were to do what you're saying, Anders, and add in those walking, and you were to just drop your caloric intake a couple hundred a day, which is not really that much. It just means like, you know, don't eat that, you know, spoonful of peanut butter. Like 200 calories is not that much.

You would see drastic improvement in a very quick amount. You would probably, you know, probably within the first 10, you know, 10 days, you'd probably lose, you know, five pounds. I'm just throwing, you know, I'm just throwing that out there, but like it would be quick. And then you would be able to maintain you know a really good steady decrease in body fat for quite a while by 200 calories and doing the walking it would be huge so it doesn't take drastic measures as much as people think yeah and the fat loss piece is just like it's it's a thing that's going to happen like like you talked about getting outside you feel so much better when

you get outside yeah vitamin d like so much better and i i mean one of my good friends lives in denver and it snows all winter and he was like i just gotta buy a treadmill i gotta go sit on the treadmill because i just gotta move because you get stuck inside. We recorded shows like two months ago where it rained in North Carolina for like 10 or 11 straight days. It's raining right now. Yeah. My wife came up to me before she looked at the weather report. She was like, all right, Anders, we got to talk.

It's going to rain for 10 days. There's a chance that we're going to be inside for 10 days, and I need you to keep 10 days and I need you to keep it together. I need you to not totally lose your mind. I need you to keep the tension low. I know it's going to be stressful, but she's like legit thinking I'm about to,

I'm going to jump off the cliff by having to be inside for 10 straight days. Doug needs the same talk. I can't imagine Doug being pinned up for 10 days. I feel like he would ram his head through the wall or something. No, it's terrible. That's why I moved away from Oregon to Washington. I didn't like that. I'm over that at this point in my life.

That would be the thing. I think if you were to go to prison, that would be the problem with you. Nobody's raping Doug. They're going to kill if they try that. He's the sunshine. i can't imagine doug would just go round and round and round in his little cell i would like oh yeah yeah for sure oh yeah i just pace back and forth in my house i know you always pace like you always have the best ideas when you're moving that's actually a part of it when i'm doing my meetings when i'm walking around i talk i talk

more like more passionately and like i'm more willing to talk and say my opinion and i'm and i'll do it for much longer so i'm actually a better performer we'll say with other people i'm more social i'm more friendly i'm just generally happier like when i'm outside moving around if i if i get you out on a walk versus just sitting across the desk from you, I'm like a totally different person. Totally. I've noticed that about you. Even to that,

I love the fact that when we all get together, the first thing we want to do is go train. Work out. We got to go work out. Even when we get home and it's like, what was it? Like 8.30 at night or something. We got back from Lenore Rhine last time. We were all the same. we gotta go work out even when things even when we get home and it's like what was it like 8 30 at night or something we got back from lenore ryan last time we were all the same too yeah

we all just have to go to the gym and squat and then what happened how many like i don't even know what we talk about but it's the greatest time in the world so just get in a room with your bros and go hang out and move these crazy kids we were talking about i mean i think yeah i talked about yeah because i forget like rock was like not wanting to you know he wasn't want to hear my instructions that night i was like and we started talking about that too but yeah um but you mentioned the the one pound a week um that that literally is the goal. Lose 13 pounds in 13 weeks. It sounds awesome. Like everybody right now listening to this is going, well, I could totally do that. Like that would be awesome. My life would be so much better if I lost 13 pounds. Amazing. Well, it's 13 weeks

and you just laid it out. It's so simple. It's simple. It's's just it's a very basic structure as long as you can get into the gym you can adopt some very basic habits and just follow along like do what is written on there and the part that i think people struggle with the most is fighting for that for that space like even all of us together when we get super busy and we're in the same room, we still go to the gym into the basement at 8 30 PM. Yeah. Like there's plenty of days where life just curbs you, but you have to go sit on the rower and row, row 5k just to do it, to, to make the daily commitment. Like if you, if you're on like a three or four day a week five day a week training program doesn't mean that the two other days you just maybe matt frazier can do it because his training volume is a little different where he can just sit on the couch for two straight days and

just mellow out not do anything he needs that recovery you don't know you need to get your ass up and get moving you need to go on walks cory gregory yeah cory gregory's up and get moving. You need to go on walks. Corey Gregory. Yeah. Corey Gregory's up 3.30 a.m. Getting after it. 3.30. 3.05, yeah. I woke up this morning, and I saw him.

He had, like, an hour or two before I got up. He was like, oh, man, we killed squats this morning. I'm like, what about, let me ask you, that reminds me, what about sleep? Like, um, what is necessary for you guys? Like how many hours? I'm like a six and a half to seven a night.

Um, and then on the weekends, eight and a half, nine, my weekends, Adelaide sleeps like a gangster right now. It's so awesome. Um, we, we sleep really well. well so she's she's in bed she sleeps till eight so if i can get to bed at 9 30 on the weekends your boy is getting after it it's good i usually sleep like 10 to 5 30 so that's seven and a half

hours and then i probably take a nap three or four days a week, try to really make sure I get a little, a little extra sleep on the weekends as well. I might, I might sleep until six or six 30 on like the super late end on a weekend day, depending on what I did the night before. Like I do date night every Saturday with my wife. So if we end up being up a little bit later than,

than maybe I'll sleep in on Sunday, but for the most part, seven and a half at night and then another 30 minutes a couple days a week. So I'm pushing eight hours. I figured out over time that if I get less than eight hours, then I'm more irritable, which means I don't treat my kids as well as I feel I need to treat them

to be as good of a dad as I want to be. So sleep for me isn't specifically about like recovering from exercise and even having energy throughout the day. It's about keeping my stress and anxiety low enough where I treat my kids well. I'm working on this really cool. I can't wait. Next time we're together, I'll show you guys.

I'm working on this really cool like data tracker. It's like I built for my athletes, but it'll start to develop correlations between like how many hours they need to like, so their fatigue is, is not so high. And for the stress levels to be, you know, it ties everything, stress, fatigue, you know, obviously training volume, everything's going to be tracked together. And I'm really going to look at like diet and sleep, two things that you're totally in control of. You know,

you can't control like, you know, exams, they're two things that you're totally in control of. You know, you can't control, like, you know, exams. They're coming. Like, you're going to have to take the exams, but you couldn't control those two variables. And so then I'll be able to, like, establish controls, and I'll be able to say, you got to stay within here. But if they – for some reason, one of my athletes drops below, say that they're at five hours, and I know they need eight,

it'll tell me to back up what I've got planned you know like so if I've got this massive volume day I'll back it up so anyway what's your sleep mash seven is what you know like it's like my try to be my minimum but you know lately with school it's just like you know yeah i don't really i i notice the difference like popping out of bed like waking up slowly and like laying in bed and doing family time on the weekends is so radical but for the most part as far as like functioning throughout the day unless i take one of those just like total beatings where it's just like you're just in bed and your brain won't shut off and you get three, four hours of sleep and then the alarm goes off

and then you really need the next day to recover. Like six to seven doesn't really impact me too much. Six kicks my butt. Six kicks you? Yeah, like I'm like. Six kicks you? Yeah, like I'm definitely going to be taking extra C4. Have you noticed it? Have you noticed it as you've gotten older? Oh, happy birthday, by the way.

Oh, thanks, by the way. What is that now, 49? 48. 48. Ah, what a savage. What a savage. Have you noticed that that number has gone up as you have gotten older? No, it's drifted down.

Like I could have – when I was younger, you know, I don't know if it's just I was more active competing, but I feel like I needed more when I was in my 30s for sure. And, like, as you get older, that's the way it trends is, like, you need less and less probably because your body is shutting down. You need less time to recover so that sucks but yeah um definitely seven i'm a person who could easily still hang out with like i could personally stay up late and sleep in you know but you know obviously i do what

i have to do with my kids but well lucky for everybody that's hopping on the Diesel Dad diet, they're getting three months of free coffee. Oh, yeah. Caffeine and kilos. Oh, yeah. The diesel blend. I just had one. You think I was going to come to this conversation to talk about the ethical responsibilities of being strong,

lean, and athletic without the diesel blend in me? Yeah, right. When the diesel blend is like double caffeine? Is that what Danny said? Like the highest one they got that still tastes. Let me get ahead of that sometime that'd be awesome if if the first week of may when we all hang out if there's still any of it in existence in my house i'll bring you awesome three months of free coffee that's the greatest yeah man that is a line more these dudes have no idea.

Like their coffee – like I get nothing for this. So this is not me paid anything. I'm just saying their coffee really is – it's a different level. It's like you'll feel like you're on an awesome stimulant. I love when you have the real heavy coffee and you can feel your core temperature go up like a degree. Oh, yeah. A whole degree.

You're like, whoa, here we go. Hop on. You could use it for ADHD kids, I bet. That's how good it is. Yeah. Yeah. How good coffee is. Yeah.

Yeah. That could be the replacement for whatever stimulant you would give them otherwise. Totally. You don't need Ritalin. No Ritalin. No, just drink this coffee whatever stimulant you would give them otherwise. Totally. You don't need Ritalin. No Ritalin. No, just drink this coffee. No Vance. Here you go.

Here's some coffee. Diesel blend. Get drinks of diesel blend. Studies all day. Yeah, it's great stuff. Yeah. I have seen my high school actually has a full-blown coffee shop in it. Should.

And I just, well, should is such an interesting one because I look at it and I'm like, wait a second. They're already cranking coffee in these kids? Unbelievable. I don't know. Yeah. I remember when I first discovered caffeine. I wish it had been a good thing if I never discovered it. Dude, I went from zero coffee in my life

to complete addict me too and a weekend yeah I was in Costa Rica and I had always thought coffee was disgusting my dad always drank like black coffee and he's a man I went now all

I can stand I can't have anything except black coffee. But I thought it was so gross until I was like 25, and I went down, or maybe it was like 23, 24, whatever it was when I went. I went to Costa Rica, and they were basically like taking the beans off of the tree and brewing them just for me. And over and literally mas cafe mas cafe i'd be like load it up yeah let's get it and it was so freaking delicious i went from hating coffee to full blown my friend for the rest of my life in like a three-day window it was so good took me three

days it was incredible i found out when i was in college doing exams and somebody's i was tired somebody's like hey just drink some coffee so i tried it and i'm like oh man i i love studying yeah i'm like oh where has this been and so that was the beginning of where I'm at right now, which is C4 coffee, blah, blah, blah, blah, blah. I don't know how I could write. How do you write books when you have C4 creeping through your veins? Oh, man. I'm like, just crushing books.

It gives me chills. Like chill down my spine thinking about the creepy crawlies rolling through, rolling through the veins. I wrote a 200 page book in one 24 hours when I was in Peru. Just sat there. Proud of you. Yeah. I am proud of you.

Crushing. Yo, we've mentioned the diesel that died a couple of times, but can you give us like a a run through of exactly what really is in there for people that are interested absolutely um so diesel that diet at the at its base level we wrote uh roughly a hundred page book maybe a little bit less maybe a little bit more um and on top of that it's going to continually be involved evolving as we add more sections to it um this really is like the the

project of the rest of my slash our lives of um building this out and i really believe that um the nutrition is is the baseline for for everything that we need to do we need to understand uh have just be able to have a really good conversation about metabolic rate understanding macronutrients and how muscle plays into it. Those are like the three components of what we are working on. Understanding metabolism, macronutrients, and how they play into increasing that metabolic rate, or just optimizing your metabolic rate, and then building muscle. Strength training programs so that we can, over time, increase your baseline metabolism. In future episodes, I want to build out the strength piece of this conversation

as well as the lifestyle components that go into it and just the ability to have a single resource in which we can all go and do it. But for this basic diesel diet, those three components, metabolism, macronutrients, and muscle, how they all play together.

You're going to get the ebook that lays out exactly what those components are and why they're so important. You're going to get a, a template that you can personalize to your own life, basically, and where you're at in your own fitness, which is 13 progressive weeks to lose 13 pounds. So it starts you off with a baseline. We just get you the maintenance calories, so you actually start getting comfortable tracking. And then for two weeks, we drop you down 200 to 250 calories another cut for two weeks so you'll

be down 500 calories for two weeks and to ensure that you're not just completely burnt out we bring you back up in week six week seven uh to maintenance calories to get you out of like dieting hell. Um, and then for the remainder six weeks, um, we go two weeks at minus two 50, another two 50, and then another two 50, um, into it, into the final cut, uh, which will bring you down to a relatively low, low number, um, for, for the final thing, 13 pounds in 13 weeks is the goal. You literally, it's going to be mathematically and physically impossible to not lose the 13 pounds in 13 weeks by just following the template, understanding the basic mechanics of your metabolism, getting into the gym and doing 20 to 40 minutes of strength training, three to four days a week,

and then implementing a lot of the things that we were talking about are just increasing non-exercise every four hours, getting up, going for a walk, making sure you're drinking enough water to cleanse your body out of all the junky stuff that we accumulate throughout the day or anything that's going on in the food, as well as,

um, just basic stretching, basic moving your joints. Um, it's like a 20 minute commitment, minute commitment every four hours to just get up move around we give you uh resources to even do that so the diesel dad 100 there's 30 workouts in there that are going to take you less than 10 minutes to jump start your day uh you get access to the three strength training programs emom strength emom aesthetics and density weight training. Um, so depending upon what your schedule allows, you are going to have anything from a 15 minute

daily workout on the density weight training program, which is like, just get in, hit it, get out. Um, EMOM aesthetics is between 20 and 30 minutes a day, three, five days a week. I do three of them because that's the volume that my body likes. Um, and then the EMOM strength workout is like the top end. Uh, we, we test PRS. We, we get really strong in that program. Um, what's that one called? EMOM strength. So you started off, Doug, you can kind of explain it a little bit more in depth but it's the top end speed power strength training program it's the most complete

one that we have yeah it's definitely the more the one that kind of looks like like a quote-unquote real training program it's going to take you 40 to 60 minutes you're gonna be doing a lot of heavy lifts and then a bunch of volume afterward a bunch of assistance work emom aesthetics is pretty much it's pretty much all volume oriented training and then density weight training is just it's basically just 15 minute met cons for anyone that just has a very small amount of time to train so with diesel dad diet you'll get access to all three of those programs on the true coach app and you can you can pick one program and then and then follow it for the duration of the 13-week cycle. EMOM Strength and EMOM Aesthetics, the macro cycles for those are 12 weeks long, and then they're broken up into four-week mesocycles that are all periodized

from low, high, medium, and then very high volume over the course of four weeks, and then the movements rotate out every four weeks. So with the Diesel Dad Diet, you'll get 13 weeks of periodized macros, like Anders just laid out, where you start at maintenance, and then you bump down, you bump down, you have like a recovery week, and then you bump down, bump down, bump down

every two weeks until the end. And then that is complementary to the training programs. So you have macros and you have a training program, all those things with fluctuations and they are periodized in a way that is progressing you toward your goal to lose 13 pounds in 13 weeks. And don't forget three months of free coffee. Yeah. And you get coaching like,

well we'll be helping you out with whatever you need. You can, you can message us on true coach. You can send us videos. We have a facebook group that's as andrew said earlier very very active and so if you have questions about training nutrition or whatever you can ask us along with all the other people that are in the program that are totally happy to help out against a very engaged group so you get a lot of feedback yeah on top of that at checkout um if um one-on-one coaching is something that you would like to do

um you will have an option um to be able to sign up for that set up a call with us and um just provide a little bit more assistance if you want us to break into specific lifestyle lifestyle factors and um just a more personalized approach in which you can hop on the phone with us every other week just Just doing the math. I feel like you've come up with a really good way to lose probably more than 13 pounds. You could even mess up a little bit, still lose the 13 pounds.

I think it's brilliant. Yeah. 13 is just going to be the very attainable. Yeah. You'd probably lose. If you do everything you're supposed to do, you're going to lose more. I bet,

but that's going to be a lot of people that lose 20-plus pounds. Yeah. And they're going to learn to do it in a very, like, I feel like a way that they can sustain. Yeah. Kudos. Thanks, sir. Coach Travis Bash, where can they find you, bud?

Mashlead.com. This was a good one. I hope good luck to all you guys who are going to do this diet. I hope not really diet, more of a lifestyle. It sounds like this is more of a lifestyle adjustment. So good luck to all the dads that are going to be doing this. Doug Larson. On Instagram, Douglas E. Larson.

I'm Anders Varner. At Anders Varner, we're Barbell Shrugged at Barbell underscore Shrugged. And today, get over to DieselDadDiet.com. That is where you can optimize your metabolism, lose 13 pounds in 13 weeks, and build a strong, lean, athletic body that you are proud of. For everybody that's in Palm Springs,

San Diego, LA, and Vegas, get over to Walmart. We're on the shelves. Three programs in the pharmacy. Friends, dieseldaddiet.com. We'll see you guys next week. That's a wrap, friends. Make sure you get over to diesel.diet.com.

Launch today. Also, I want to thank our friends over at the Air Force. Get over to airforce.com. Check out all the special warfare stuff. We got tons of content coming out about them. And I'm really excited about it. I also want to thank our friends over at Organifi. Organifi.com forward slash shrugged.

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