Barbell Shrugged - The Minimal Method: A Minimalist Approach to Healthy Living Without Overwhelming Your Lifestyle w/ Joey Thurman, Anders Varner, Doug Larson, Travis Mash and Dan Garner Barbell Shrugged #673

Episode Date: December 14, 2022

Joey Thurman is a health, fitness, nutrition expert, and television contributor/host. He is the author of the new book, “The Minimum Method, The Least You Can do to be a Stronger, Healthier, Happier You”. Joey was named the best trainer in Chicago by the Chicago Sun Times in 2015 and ‪NEWBEAUTY.com‬'s top 3 favorite celebrity trainers. He has appeared on Good Morning America, Live With Kelly and Ryan, The Today Show, Sherri Shepherd, Tamron Hall, Watch What Happens Live, Harry Connick Jr, WGN, TEDx, his own Facebook Watch series Home Sweat Home, and many more. Joey’s work has been featured in publications such as Men’s Health, Women’s Health, Pop Sugar, U.S. News and World Report, NPR, People Magazine, Shape, NY Post, Fitness Magazine, ‪Livestrong.com‬, ‪BodyBuilding.com‬, Daily Burn, Inspiyr, TimeOut Chicago, CaliDiet, The Chicago Sun Times, Beach Body, and many more.  Certifications: Bachelors in Liberal Studies (BLS),  Pain Free Performance Specialist (PPSC), Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), Human Movement Specialist (HMS), Fitness Nutrition Specialist (FNS), Barefoot Training Specialist (BTS), Heart Rate Performance Specialist (HRPS), Certified Stress Management Coach (CSMC), Certified Sleep Science Coach (CSSC) To learn more, please go to https://rapidhealthreport.com   Connect with our guests: Joey Thurman  Anders Varner on Instagram Doug Larson on Instagra Coach Travis Mash on Instagram Dan Garner on Instagram

Shrugged family, this week on Barbell Shrugged, Joey Thurman on the show. We're talking about the minimalist method, which is his book, where we get to go and take on some advanced topics and break it down specifically to how you can use them in your real life. Because one of the things about this fitness and nutrition,

mindfulness side of things is that it's really easy to get lost in the weeds when we really need to understand some just basic ideas, some basic structures, and how we can start to build a lifestyle around those things. Joey does a fantastic job. Um, it's really built a career out of working with some high level individuals and that are, that are super high performing, which means they're also very, very driven, trying to do everything that they possibly can. Um, and really just getting people to focus on the principles versus all the tactics and things that could go on. Make sure you get over, follow Joey. You can

Google his name. He's also on Instagram over at Joey Thurman. And then of course, if you are interested in hanging out with us, go to rapidhealthreport.com. Friends, let's get into the show. Welcome to Barbell Shrug. The whole crew is in the house today. I'm Andrew Varner, Doug Larson, Coach Travis Mash, Dan Garner, and Joey Thurman. You are the author of The Minimum Method. And today on Barbell Shrug, we're going to be talking about eating, which is rad because the holidays are coming up. And I don't know about you, but I'm going to overeat, which is going to be great. It's going to make me feel uncomfortable. You're practicing the maximum method. I've heard that, I can't remember all the specific numbers,

but people gain like three to five pounds on average over the holidays and never lose it. From Thanksgiving to Christmas, they add three to five pounds and then it never goes away so you do that every year of your life for 10 years and all of a sudden you weigh 30 pounds more than you should and all it was was one month a year how do we how do we go and uh start reshaping this conversation about um food and really creating stress around food and food rituals and kind of like the expectations of this? Well, man, there's a lot. So I found a study of about 200 people where they gained 0.8 to 3.3 pounds from mid-November until mid-January. And I think also we need to look at what tissue

was that? So when people are gaining weight, what is the scale? Because as you guys know, when you're stepping on the scale, that scale goes up or scale goes down. It doesn't necessarily mean you gained fat or you lost fat, but the scale is going down. Like, you know, I can take a diuretic and, you know, shit my pants out and I could lose a bunch of weight, but is that quality tissue? So what we want to say, and we should change the language of, you know what? I want to lose fat and maintain as much lean skeletal tissue as possible. Like all you guys are doing for your little competition. When you turn 40, I turned 40 on February 10th, by the way, I know I look amazing. So like, you know, it's, it's, you know, it's, it's the lighting and the setup here, but yeah,

that's the thing. Like, let's, let's change the language there because you're right. People do not do that, but I actually looked in adolescence adolescents gain more weight in the summer. So the interesting thing is as adults, we gain a lot more weight during that two month period. And people that are obese or overweight can eat as much as 500% more calories throughout that holiday season every single week. So there's a lot of things that we need to think about and being aware of that and digestion and, you know, hunger scale and different things that you can definitely get into. But you're being aware of that. And then I think 500%, like five X, like you normally eat 2000 calories, eating 10,000 calories. Who the fuck's eating five times as much food? Yeah. I was done. Dan right now prepping for this contest.

Dan's ruining the curve. If everybody else puts on three pounds, he's putting on 14 over the next eight weeks here. Yeah. The 500% was obese people and overweight people. A, you know, significantly more. And I can send you guys to everything for show notes and stuff like this,

but it's pretty crazy to find that, you know, like I've got some, I'm from Southern Missouri, so I've got lots of family that is morbidly obese and seeing the amount of plates that they go back for. Like, so in Perryville, Missouri, sorry, if anybody's listening, like you have desserts and then you have your lunch and then you have dessert again. Like my wife's like, wait a minute, desserts out right now. I'm like, Oh yeah, they've got everything. It's like Snickers on top of a peanut butter cups and whatever, you know? And like, oh yeah, they've got everything. It's like Snickers on top of peanut butter cups and whatever.

And I can see some of my family members, they've literally got three and four plates. I bet they're having 10,000 calories and they're four or 500 pounds. It's pretty crazy to see because obviously eating is hunger-based, but it's also based off of people around you. Like, okay, let's eat, let's eat, let's eat. And that's one thing that if you've got an eating problem, a like you you have to eat to stay alive so it's pretty crazy i wonder how many south three and a half years ago and learned about this thing called sweet tea sweet tea is no joke that's like religion around here it's crazy people love that stuff that people are like you know eating the way they used to.

My grandfather was a coal mine worker, so he was super active. He walked everywhere. He ate a lot of calories, but he still wasn't obese at all. He died when he was 96 years old. Never spent one second in the hospital. Fast forward, we don't do that anymore anymore but i feel like the people in the south still eat the same you eat the same way but we're not burning the calories man so like you know still putting the gas in the car and we're not driving you know so like yeah and when it when

it comes down to it like you've got people that you know obviously walk around always leaner so like are they always like fidgeting tapping like you see me i'm trying like i move a lot i'm naturally lean i was called gumby as a kid because I'm naturally burning lots and lots of calories. I was on the ice for hours per day, so I'm burning that too. You can look at that. Yes, we're obviously moving much less. We're sitting down more. We're doing Zoom calls.

We're doing all that. Metabolic rate, it's not really that. After 60, your metabolism slows down 0.7% each year. I think a lot of people blame that metabolism. Um, you guys did an episode on metabolism as well, like lack, you know, the lack of activity, lack of muscle tissue. I think that might be more for it as we're getting older. We're looking at that, you know, like taking walks after you eat, you know, it's a pro prokinetic taking a 10 or 15 minute walk after you eat, even at a moderate pace. There's a study

at a George Washington university where 15 minutes of a moderate pace of 15 to 1600 steps help, um, reduce them fasting blood, blood glucose for 24 hours. I mean, you can even do this backwards too, which will help your knee, knee health and your VMO. Like I'm the crazy guy that goes in the suburbs of Chicago, walks outside in the cold to try to get a little metabolic burst. You know, when it's 30 degrees outside, I'm wearing, you know, as I say, gloves and hat before sweater makes you look better. So all these little things like we don't, we don't, I've got, you know, I'm not as good as Dan on, you know, one liners, but I'll get there. But all these little things and that lack of activity really, really matter. And as you guys know, like weightlifting, like if you're, if you're going

to do one thing, like weightlifting is resistance training, however you want to call it. That's the one thing you need to do. And we don't do enough of that. I want to pan out a little bit. Can you give us a little background on where you started this journey? And then, of course, you are a regular on national television. So some of the appearances that you've had, so where people may, may recognize you from.

Yeah. So my first book was 365 health and fitness hacks that could save your life. So it was me like shirtless and wet before fitness competition, like really tan. I swear you lose 10. Very good looking man we have on the show today. So I would highly recommend downloading that picture.

That haircut alone. That's national TV haircut haircut my haircut is a podcast haircut yeah dan what do we do when we have no this is a this is a hats only podcast you just brought the flow so i didn't know so this is a keratin treatment so anybody that doesn't know like if you're not a metrosexual like myself keratin treatment you put on your hair't know, like if you're not a metrosexual like myself, keratin treatment, you put it on your hair and it softens it. And I do it like every six weeks. Yeah, there you go. Yeah, so I started in Chicago.

I played college hockey, Division II at Southern Illinois University. These teeth are real. I was 240 pounds jacked. Like I was breaking my steel on the ice. I was cutting so much and realized I didn't want to go play, you know, minor league hockey for 40 grand a year and get my ass kicked. Cause I was real.

I was realistic enough that I played with NHL all-stars growing up. I knew that I could maybe like scratch the surface of like a ECHL team or something. So I didn't want to do that. I picked up my yellow Mustang convertible drove to Chicago. Yes, it was yellow. And then started working at a gym called crunch for a couple of months. and went to a higher end gym called David Barton, which is no

longer there. And then started training some local celebrities that got me to do some local television in Chicago, wrote my first book today, show picked it up, did seven segments in a row, uh, with the today show. Then, um, Harry Connick juniors, people picked it up. I had a show on facebook watch before it's time really called home sweat home me and plant-based dietitian juliana hever uh kelly and ryan brought me on for four segments um i just did sherry shepherd i'm doing good morning america the third hour the release of the book on december 27th i'm doing tamron hall i did i did a ted talk um harry connor jr was five times when I was cooking four out of the five on there.

What else did I do? KTLA, I'm going on California Live. I'm waiting on Kelly Clarkson. Kelly, if you're listening. I've done a lot of things, but here's the thing. We're waiting. You don't get on Kelly Clarkson with hair like this. That's not happening.

If I get on Kelly Clarkson, I want to say, Kelly Clarkson, but you know how many times she probably gets that. So I can't say it like I can't do it. But like, here's the thing. You should sell out hard on all of them. Fine. I'll sell out all the way. But like when you when you go on national television, when you're doing all and I've

done men's health and I've done the things that actually like you guys are doing, because like perception is reality to some people. So I think sometimes when I'm going on today's show and I'm curling wine bottles, like people aren't really going to be doing that. So I need to be aware you need to be entertained. And this is pre COVID and stuff where like, oh, let me actually use wine bottles for working out. They're going to be drinking it.

So they want to be entertained. So a lot of these people that are going on these national shows don't necessarily have the background that you guys do. So I try to educate myself and I try to be aware of the totality of evidence and what I can put together for that average individual trying to get off the couch, the starting line, and then the person in the race that's already just trying to get there. And then the person that's trying to get the finish line, that's a lot of your listeners right there. So within this book, I try to put that together and just say like, okay, my anecdotal or anecdata evidence throughout the years, like training Terrence Howard,

Wimmy Misaku and all these like celebrities, you know, we were doing two days. We were overreaching training. I was training Terrence two days a week or two times a day, excuse me, for three months because his character needed to be prison jacked. So I said, okay, you need big traps. You need big arms. You need to look like 50 cent. So we're going to overreach on purpose for these next two and a half to three months.

Yeah. Yeah. Oh man. He's great. So like you want to look that way. So we did lots of traps. We did lots of, you know, bodybuilding type work to get him to that point. Cause I knew once you started filming 14 hour days, he wasn't going to be working out anymore. So like looking at that, seeing if I can take this and break it down for the average individual. And then, you know, fortunate enough to know Dan to put a little excerpt in the book too. So I guess that's my cliff notes version of myself. It's good to know that all of our wives are going to have Joey Thurman posters up in our room. Now I'm not going to tell my wife about it. i'm wearing a shirt right now when i went on watch what happens live my as the bartender my manager's like hey are you going shirtless i'm like no bro

i'm not going shirtless i would never wear white white well okay so i don't have my spray tan is not as good right now but it wouldn't matter you know i don't have pants on underneath here i'm not standing up i don't blame you it's here. I'm not standing up. It's fine. I've been in too many, too many hockey locker rooms, people doing handstands and throwing ice buckets on you. But yeah,

man, like I, yeah, it's like to the point where, okay, how much are you like trying to be that influence or the shirtless guy, the whatever? Cause I actually know a good amount,

but I know, I know I don't know everything. And like at the point when you think you know everything, you know nothing. So you always got to be learning and always going to be progressing. I'm taking Dan's course. He was fortunate enough to send that to me. Thank you. So I'm always trying to learn from these people that I look at as mentors and I can mentor

other people. I'm a personal training director of a gym in the West Loop called Mo Gym. We've got 10 trainers. It's personal training. Make it personal. If you learn something, you learn from Travis. Great. But don't make that your Bible, like insert, like what's good for you and what you feel like works for you. And then make that personal to yourself, to your session. So it's kind of where my

mentality and mantra is, if you will. Shark family. I want to take a quick break. If you are enjoying today's conversation, I want to invite you to come over to rapidhealthreport.com. When you get to rapidhealthreport.com, you will see an area for you to opt in, in which you can see Dan Garner read through my lab work. Now, you know that we've been working at Rapid Health Optimization on programs for optimizing health. Now, what does that actually mean? It means in three parts, we're going to be doing a ton of deep dive into your labs. That means the inside out approach. So we're not going to be guessing your macros. We're not going to be guessing the total calories that you need. We're actually going to be doing all the work to uncover everything that you have

going on inside you. Nutrition, supplementation, sleep, and then we're going to go through and analyze your lifestyle. Dr. Andy Galpin is going to build out a lifestyle protocol based on the severity of your concerns. And then we're going to also build out all the programs that go into that based on the most severe things first. This truly is a world-class program, and we invite you to see step one of this process by going over to rapidhealthreport.com. You can see Dan reading my labs, the nutrition and supplementation that he has recommended that has radically shifted the way that I sleep,

the energy that I have during the day, my total testosterone level, and just my ability to trust and have confidence in my health going forward. I really, really hope that you're able to go over to rapidealthreport.com, watch the video of my labs, and see what is possible. And if it is something that you are interested in, please schedule a call with me on that page.

Once again, it's rapidealthreport.com, and let's get back to the show. I'm just glad that someone like you is in that general fitness area. I feel like after this big fiasco with like guys like liver king it's cool to know that there's people in that because there's so many especially in that side they're just no you know frauds it's good to know that someone like you is like leading people to true health and fitness like dan and like uh anderson and doug it's good appreciate that they need it dude i want to dig in we uh we talk a little bit uh over email um the the idea of mindful eating uh i know we were kind of talking

about the holidays and when we kick the show off um i feel like that term had was was super hot like three years ago and now um you you brought it back and and i want to hear your thoughts on this because um i don't know how uh how you are able to it's a challenging one to say i want you to objectively think about the food that you're putting in your mouth and what that may be doing to you um and that's like a really when you when you put like a cool buzzword to it like mindful eating like it's like yoga plus food all at the same time like i can't wait um but in the end i feel like i've had many people say that they they eat mindfully and then you look at what they eat and you go well where's the education

behind the mind part. Right. And that's really where we start to run into some, some big hurdles in that approach. What if we were to kind of break this down, how do you, how are you able to communicate kind of like actual real health and nutrition and leaving it up to somebody else's mind without strict guidelines to go along with it? Yeah. Well, one, I think we, we always want to be like, we love being in a herd and in a box and whatever you're in, whether you're a keto or a carnivore or a cookie diet, which was the thing back in the day, like we always want to be in that box. We want to feel like we belong. And you're

right. Mindful eating is kind of like muscle confusion. Like I think muscles are kind of dumb, right? So, um, but they really are. So like when you think about mindful eating, what's that linchpin and what's that thing that you can add? So for some people, like you don't need to go with like a whole list of things and here's what you need to do

and here's your process. But digestion starts, you know, in the head. Cephalic in Latin words means head. So like we want to produce digestive enzymes. We want our gastrointestinal system ready to digest and absorb the food. So literally one thing, just to be mindful is if like, if you're religious, like I'm not a religious person, but you can pray before a meal. People lost that right there. That just be being

thankful, being around family, being around friends right there, that will take you from a sympathetic state to parasympathetic, you know, rest and digest and recover. So slowing things down, being aware of your food, if you can cook it, I mean, even better and being mindful of it, you can eat anywhere from 10 to 50% more calories if you're eating fast. So like right there, I think people want to put that mindful. Okay. Slow down, maybe put your fork down, you know, after every single bite, maybe eat with a smaller fork, a smaller plate, you can do all this sort of stuff, but first look at your food because we eat with our eyes first, smell it that right there. We eat with a smaller fork, a smaller plate. You can do all this sort of stuff, but first look at your food because we eat with our eyes first. Smell it. That right there will

start the salivation process. So instead of a standard American diet, let's change it to salivate and digest. Calm ourselves down. You can do some breathing techniques beforehand, all that sort of stuff. But I think when we talk about this, my day looks like this. I get out, I do the sunlight, I do this, I do this. And people like, look at it. Like that's so much. How do you do that? Okay. Mindful eating. And like, if you break it apart, it's just being thankful of your food, thankful of your environment, turning off the television. Like you can eat, you know, 50% more likely to be overweight if you eat fast and you're not aware of that. So just turn off the TV. It's the same thing, like recovering after workout, even just laying down, not even focusing

like your breath and doing box breathing or recovery breaths, just like lay down, put your legs up and chill. Just chill there. Right? Like all those things can be very minimal for maximal results. So we've got, I've got a whole list in the book. I don't need to go through that, but what's that one thing that you can add in your life and your day that can really help out?

Cause we always think about like, what can we take away? So if you're like, all right, I like praying. Cool. Pray. Now do our father, like I used to do as a kid, you know, hold my sister's hands like, yuck, I don't want to touch her. And then pray before you eat. I'm just like, oh, thank you for the food.

Thank you for whoever cooked for it. Just smell it. Look at it. Slow down. Talk about your day. That can be mindful eating and that can be your little linchpin to success. Joy, I'd like to know, like when you talk about chewing time, you said, you know, eating fast, a lot of people, like, I feel like people in my family, it's like kind of a, you know, it's a thing we do too quickly. And so like, what is a good,

I mean, number one, what is the science behind that? Number two, like what is a good rate of chewing of like spending time with each bite? Yeah. So like you want to break it down to the point where it kind of looks like baby food. Because I think people like back in the day, I think they said you need to chew like 35. Who's counting, you know, every single time that like all that sort of stuff. It just becomes crazy. Like we spit out all this information like we need to chew 35 times. So just chew to the point where it gets to be. Yeah. don't want to do that gets to the point of consistency of baby

food like you can do something if you're doing like protein smoothies have nuts or something beforehand right there that's gonna that's gonna help the digestion process because you're actually chewing and the act of chewing you know that's why we like protein shakes and smoothies because they're easily digestible so you take you know, chew a few almonds ahead of time and just slow it down. But yeah, take that bite, take a breath between every time, every bite and just really, really slow it down. And that is going to help you right there. And you're going to eat about 10% less calories just from being aware of that. So if you're having 2000 calories a day, think about that. It's a couple of hundred less calories per day, just from being aware of your food and slowing down 1400 calories, you know, less per

week. And then you extrapolate that throughout the year. That's a lot, especially, you know, if you're trying to do that. And then the same thing, there was a study at a university of Michigan where they had people have more whole foods, but still could eat the standard American diet. And just by having more fruits and vegetables and lean meats, they had 500 calories less throughout the entire day, just from adding something to their days, much like fiber because they're fuller. So all these things are, they're very simplistic,

but I think people overcomplicate them to Andrew's point. Dan, is there like science behind that, you know, by chewing longer digestion? Like, yeah, yeah, yeah absolutely it's something that uh i've had my clients doing forever and i agree with joey on counting your shoes is absolutely ridiculous but you will see some some points in the literature actually having people count but yeah so there's basically a few things first off the first time i kind of heard about this was anybody who's been

in the industry long enough they know a guy's name uh paul check um paul check he's he's come out with a lot of stuff over the years but i never forgot the one uh saying he had he said eat your water and drink your food and it was just something that very clicked i was like okay so we're not chugging water um like uncontrollably here it's going to be a mindful, so we're not chugging water uncontrollably here. It's going to be a mindful process. And we're chewing food to the point where it is more of a liquid state rather than a solid. So eat your food. Sorry, eat your water and drink your food. And from more of a mechanistic perspective, we do have satiety signaling mechanisms from our chewing reflexes.

So the very act of chewing is a satiety signaler by itself. But we also have a sort of time dependent satiety signaling process as well to where that's why you will consume 10 to 15% less calories per meal if you take longer because you're actually allowing the chemistry to take place for appetite signaling to reach the brain in that process instead of destroying food, and then allowing that process to lag, which is why you can get the food in. But then it'll take about 20 minutes for you to feel like bloating and absolute dog shit. So that chemical process of appetite signaling is delayed. And then lastly, I was always a big fan. And to this day, when I design a meal plan, I would always say eat slowly,

each meal should last a minimum of 20 minutes, as always a sidebar note on my programming, because another component of this is simply just improved digestion, because with more chewing, increases the surface area of that food allows for more efficient enzyme catalyzation to take place on that food because of the surface area. Yeah. So you'll get more, uh, appetite signaling. You will have, um, a lowered caloric intake. Plus you'll have less bloating and distension due to the digestive efficiency. That's awesome. Answers my questions. Uh, yo Dan, Joey, Joey said that you wrote a little bit, a couple couple pages in his book.

What did you write about in his book? I wrote about fiber. So his whole kind of the book, The Minimum Method. Joey, did that come from you working with such a large audience and having to come up with hyper simple things because of the populations you're working with? Yeah, exactly. Or talking to, rather? up with hyper simple things because of the populations you're working with. Yeah, exactly. Like I got to rather. Yeah. You know, I would have, I would have obviously the people like they would have the people getting ready for a movie and I just walked in, I would hire a private chef for them. Hey, if it's not in front of your face, eat that at walking their supplements,

whatever, you know, if they wanted to get their blood work done, uh, you know, pre rapid health report. Um, look at that plug you guys. So then I would send them to a doctor. That was so pro. Yeah, I put that in there. So I would send them to a doctor because I'm like, hey, if you're going to do something, let's just say I need a doctor looking at that. I'm not obviously prescribing anything. But yeah, if they're not like the movie stars getting ready for a role like that, then yes, I would try to answer all of these questions. I was having a conversation with a friend who's in marketing. I'm like, I need an idea for the second book. And Dr. Ian Smith is a good friend of mine, multiple New York Times bestseller, Harvard MD. And he actually is

a doctor that's really good with nutrition, which is kind of hard to find. But he's like, why don't we do this? Why don't you do something about all these questions you get? And let me put it together. So within the book, I have minimum mentality. So it's let's go. That's that person that's kind of like Dan, you're talking about confused, level up. That's the person kind of knows a little bit and max out, which is more similar to probably the audience that you guys have. But yeah, just looking at these minimum mentalities, I'm like, okay, Dan deals with this. What's his best tip? So I've got something like that. I've got something from Dr. Bill Campbell in there.

I've got some psychiatrists that did little excerpts in there because I always say like you need to have a team around you. So let me reach out to these experts that I know that deal with people as well. And, you know, Dan wrote about fiber. Yeah. And that's kind of like that. That's how I had the type of intention and message I got from your email, talking about the excerpt, but also just the book title by itself was like, what is a small thing that someone can do to have a net wide effect on their health? Because fiber, the fermentation of fiber in the colon results in short chain fatty acid creation, which is the preferred fuel source for the colonocytes or the cells of the colon.

And that butyrate that's been demonstrated to improve insulin sensitivity, lower inflammation, and also improve bowel regularity. So when I think of like a minimum method, there's a lot of people with inflammation, a lot of people with constipation, and a lot of people who could use some insulin sensitivity in their life. So that alone was a big component of it. Fiber in the topic of satiety is excellent for signaling satiety as well. And it forces people to kind of choose high volume foods that have low caloric density. So you can get the stretch reflex appetite signaling happening in the stomach in that perspective. Fiber is also excellent for regulating blood sugar, but fiber also lowers cholesterol.

There's our cholesterol is actually formed from bile. We create cholesterol. Sorry, we use cholesterol and then we form bile and bring it into the gallbladder. The gallbladder is secreted in the digestive process. Sorry, bile is secreted from the gallbladder in the digestive process. And then fiber grabs onto that bile and takes it all the way to the toilet, which forces the body to grab more cholesterol from the circulatory system to make more bile to be used for digestion again. So it's a process at which fiber can lower

cholesterol. So in terms of the minimum method and the average population, I was thinking fiber for satiety signaling, inflammation, bowel movements, insulin sensitivity, and cholesterol management. So it's a real knockout thing to just hit up 10 to 12 grams of fiber per 1,000 calories taken in. Or to be even more simple, just get some fiber in your life from vegetables or have a fiber shake. It's all going to work. So you said 10 to 12 grams of fiber per how many calories? Per 1,000 calories per day. Yeah.

All right. What are some of the other big big topics uh joey when when you think about uh i'm staring at the book in the back of the screen and it's uh very well uh message there the minimum methods you know things like fiber where else is some of the like low-hanging fruit of like really misunderstood topics like sleep sleep would a good one people yeah um just wildly complicate when they could just do some really basic stuff yeah their life what are some simple ways to improve sleep that would yeah that right there like asking for a friend i'm asking for a friend yeah yeah so that was actually the that was the C4 right next to you.

It's coffee. I'm making changes. They have a C4 with an extra a hundred milligrams of caffeine now. So like that one will crack you out. But yeah, the sleep was actually my largest chapter. So I'm a, there's a certified sleep specialist, which is a certification that I have, but I wrote like 35,000 sleep chapter. And, uh, I couldn't do 35,000 words on a book called the minimum method. Cause if I did, you know, eight chapters and I was something that got, you know, like 200,000 word book. So we, I had to cut that down a little bit, but yeah, sleep is absolutely the number one

thing. And like, I know you guys talked about like alcohol and different stuff like that, but I don't know how that affects sleep and you're just getting, you're not actually getting into full on sleep, but like regulating that circadian rhythm, getting outside, getting sunlight early in the morning. I think people get caught up in nuances. Like I need five to 20 minutes or whatever. Like, you know, when I drive downtown and I commute and the sun starts to come up, I actually roll down my windows even in the winter.

So I let the sunlight come in through my periphery. So I'm getting that right there. That that's cuing my body to wake up because Cause we want to rise and wake with the sun, generally speaking, unless it's the winter time where you live in Canada, like Dan. So that, that will kind of cue my body to wake up there. So like your day sets up your night. And I think we forget about that. So there's all these different things we're worried about EMF and blue light blocking glasses and all that stuff, you know, has a time and place, but setting up that, that day, you know, I limit my caffeine intake the first 60 to 90 minutes. If we're worried about that cortisol awakening response,

like cortisol is there for a reason. So I usually wait 60 to 90 minutes. I love having my pre-workout in the morning. I do that as I drive. So then I get that workout in. So if the sunlight's not ready to go, then bright lights, things like that can trigger your body ready to go. Um, limiting the caffeine intake. So I'm not getting that big a dentist and kind of flush, you know, kind of that, that caffeine lull. And then as I go on through the night, I try not to watch like, even like a scary movie at night, which will kind of ramp, ramp, ramp me up. Like, think about that. Like someone watched a scary movie before you go to bed right well people do that all the time no one wants it right like you're intentionally ruining your night i'm scared that's not good scary movies yeah imagine if your kid came up he was like dad

i'm scared and you're like good you should have you chose this path nobody wants to be scared why would you do that before you go to bed people do that all the time yeah there's there's yeah there's something called sleep revenge when i was researching this book and a lot of people do that so they say oh like oh i i'm i'm working i didn't get time with me and my husband my wife i said to be another i need to watch my netflix show i need to binge at night so they think okay let that sleep suffer to get my game of thrones in okay maybe that was me when game of thrones was out um so so then like you ask any new parent how important sleep is, you know, like, look, I, you know, I've, I've got a typical, you know, relationship, husband, wife, my wife was

breastfeeding. And even after two meets had taken off for two weeks and, you know, when she got up to feed him every couple hours, I got up with her as I tried to be involved, but really I'm not really doing anything. Yeah. You guys, well, I tried to like pretend, pretend like I was involved. So then I went to the gym the next day and like my normal weight, like, I don't know, one 35 on the bench, like felt like 500 pounds. And that was just two weeks of not sleeping consistently. Like obviously we want quality sleep and quantity and right there that knocked me out. So I think when people like, even if you get less sleep, try to go to bed at the same time every night and try to wake up, you know,

seven days a week, people forget about that. They try to make up for it on the weekend. So I think just like all those little things right there can really affect you. And then you're going to crave more calories. If you're not getting enough sleep, your endocrine system's going to mess up like that. That's a minimum habit you can do. So like I, people like, Oh, it's, it's, it's diet. It's exercise. Well, I I'd say it's sleep, diet and exercise. I really feel like sleep is the number one thing because your brain is shot and then you're going to be depressed. I was, I had clinical depression at 14 years old. And I know if I, if I don't sleep right, if I don't move well, and if I eat a bunch of crap, I'm not going to feel good. So those are

my minimum habits that I know that are going to take care of my mind and my body as well, because physiology and psychology, like they're completely connected. Yeah. The second guy you mentioned, if you don't sleep, you'll eat more calories. Like that seems to be a very consistent pattern. Like what does the research say on that? And why do you think that that's the case? Well, yeah. So there, uh, I found studies that you can have as much as like 30% more calories the next day. And generally you're craving those foods that make you feel good, like whether it's that dopamine response where you're getting something that makes you feel better. I used to train Chef Art Smith, celebrity chef, Oprah chef. And he would admit this.

He realized when he was having cookies, he was the kid growing up in Southern Florida, the gay kid that got made fun of and beaten up all the time. So when he started making cookies for his bullies and handing them to him, they stopped beating him up. And he realized every time like he had the cookie that made him feel better because that brought him back to that point. So kind of once he realized that, like there's so many different things that can affect that. And that lack of sleep definitely messes with your hormones. It messes with your mind. You're going to be less sharp. And in turn, you're going to reach for those foods that are much faster. You know, the packaged foods, the highly processed foods, that's what you're going to going to

crave right there. Like testosterone is going to be messed up, but all these different ratios, which Dan can speak a lot more to that, but it definitely affects it. You're not going to put on as much muscle tissue. Like you guys aren't going to look great for your 40 year old competition. You're not going to lift as much weight. So that, that lack of sleep is absolutely huge and try to get to that as much as possible. You actually just defined how I consider mindful eating for myself.

Am I eating more like an adult or more like a kindergartner? Did I grab the package Nutri-Grain bar and call that carbohydrate? I mean, that really is. What's that that carbohydrate? I mean, it's not. That really is. What's that? I said, oh, it's not? I'm just kidding. That is like the, how much effort am I putting into this thing?

Am I actually going to make a real meal of food or am I going to eat like a five-year-old? I can actually perfectly see you doing that because you would have a Nutri-Grain and be scared of the scary movie. Yeah, seriously. Good point, Dan. I don't watch scary movies. Dan coaches killers and then there's Anders saying, no scary movies.

Don't act like O'Malley's sitting there watching scary movies at night. He's scared too. O'Malley is the scary movie. He is the scary movie damn right dude i love it um what is when when you uh put together these like uh this this minimalist idea um i how far uh maybe not how far but what what is kind of like a prescription of an exercise program for call it five guys on a podcast with multiple kids and wives and businesses to run and still going to try and beat Dan in a transformation contest? I don't know.

Dan's locked up in Canada, so I think he may have you. But it's just for Canada jokes, but I'm a hockey boy. So, you know, I've got to love that. You're probably higher latitude than he is, but it's Canada. Yeah, it is Canada. But I mean, I'm going to tell you, as I said earlier, I grew up in Wisconsin and Chicago is much colder than Wisconsin.

But I tell people like one of the best things that I like people doing is just having a full body routine, whether it's two to four days a week, because we're looking at volume load throughout the week. And if you're trying to add muscle tissue, it's like 10 to 20 sets per muscle group per week, and then try to prioritize the lagging body parts. If you're looking at symmetry, like we're always asymmetrical, like just look at our faces. We're not symmetrical there.

So I try to hit those lagging body parts first. I think a lot of times people try to like do the big movements, which is great. But for me, if you're trying to shape your, shape your body and you guys have been working out pretty much your entire lives, I like focusing on that because, you know, when I'm training somebody, I give them 95% of what they want and 5% of what they need. So whether it's a, you know, proper warmup protocol, whether we're doing some quote unquote, corrective exercise techniques, or you're doing just a little bit of releasing and then the activation afterwards to make them have a little bit more movement prep. So they're getting more out of their life. I know, Andrews, I told you, like, I think sometimes

people like either they're, they don't warm up or they're taking so much time to warm up, you know? So like, what is that, that little thing that you can hit that can help you? So if you're doing legs and most people have tight hip flexors, okay, maybe you roll out your Theragun rectus femoris, maybe you get the TFL a little bit, and then you lengthen it, do a little stretch, whether you do a biphasic stretching or something like that, or sometimes people call that PNF and then get your glutes going. And then maybe you'll get the ankles going right there. That's going to help a lot of things, especially with lower body and general physical preparedness. So like those little things that'll get you moving better, you're going to be able to push more weight. And then in turn, you're going to recover more and then take that extra five minutes,

you know, just to cool down. So make sure your body can, you know, properly rest and digest, but we, we overcomplicate things and we get stuck in these nuances too much. And you guys are incredibly busy. You got a lot of stuff going on. So just think about how you can get it in. And sometimes I used to do the meathead things when I've got 10 minutes in between clients. Can I get 10 sets of arms in 10 minutes? You got weights right behind you.

And it's like, knock out some squats while you're on the podcast. That's why it's always loaded to that. Yeah. So that's what they say. There was a study that came out called exercise snacking, where if it's seven minutes of intense exercise, including a one-minute cool down before actually having a meal, that's going to help that meal. It's going to have that glute forward transporter. That's going to help that.

That's going to help the fasting blood glucose. That's going to help your food just kind of fuel you. So even just like a quick seven minute workout and that seven minutes is an intense workout, but that's also relative to the body. For me, a jog may be kind of a recovery day after leg day, but for somebody else, a jog may be an intense workout. So often we look at that like, Oh, what do you do? What does this next person do? What does this other social media influencer do? Well, what they did to get to that point is going to be a lot for you. So why would you try to work out five days a week of full body routine when you haven't lifted weights since high school football,

when maybe two or three days a week and less volume, and Travis is going to be really aware of that, less volume is going to be better for you because why do you want to adapt so fast? So you've got to add more and add more and add more. You take a hundred supplements at once. How do you know which one works? So that's kind of how I, I, I play with it. Um, and Dan's got a line, like, where's the ace up your sleeve? Like, where are you going to pull that out? And that's how I approach a lot of my clients. And that's how I approach a lot of things in this book too. What other simple like models or frameworks do you have? Like you just mentioned like 10 to 20 sets a week, 2 to 4 days per week.

Little things like that that are in your book that are simple to say and easy to remember for the audience. Yeah, so there was a great study on VO2 max on soccer players where to maintain your VO2 max, and if your average individual did this, you're going to increase your VO2 max. So to maintain your VO2 max, they did 4 minutes on a treadmill at 87% of their maximum heart rate. And if you look at VO2 max, often it's at 90%, but they were at 87% of their maximum heart rate where they did that for four minutes and a four minute walk or a four minute just so you can do abs, something like that between. And you did five rounds of that once every two weeks, maintain their VO2 max, just doing that twice a month. So the people

that kind of look at that, and then often when people are lifting weights, they think like, oh, I'm not getting cardiovascular benefits. Do you stop breathing when you're lifting weights? You're still getting those benefits. So like hitting that VO2 max, you can do that. Maybe you're taking like a long walk for an hour before breakfast, something like that. So you're getting it out in the sun and you're hitting that and you're killing more than two birds with one stone where you're hitting all those little things there. Whether you look at the McGill Big Three, I've got something in there called the three to be free before the McGill Big Three, where like your standard things were sitting down,

like I said, the hip flexors are getting tight where we're, um, excessively anterior tilted, right? So our pec minors are generally tight. Our, our anterior delts feel tight because the pec minor is kind of, you know, pulling them along for the ride. So we release the packs, whether that's, you know, with the, you know, the Theragun with a foam roller, or just kind of like a stretch on a wall, get your elbow a little bit higher. So you hit that pec minor, you can do that. You release the hip flexors and maybe it gets your transverse abdominus going a little bit too, whether that's like a quadruped position, a bear crawl, those right there can help back pain as well and get the glutes going. So the things that you're not using as much, we want to use

them more. But if that joint is tight, you know, around the muscle, that's not going to work correctly enough. So that's why I say like, what's that little linchpin where you can hit, open up the hip flexors, generally speaking, probably for 80% of the population, stretch out that pec minor. That's going to help you, especially if you're doing like a back day or chest day,

like how many bros you see that are just rounded forward and they're having that, that tilting forward. And then that length and everything in their back, their posterior chain is lengthened to underactive and their anterior chain is shortened and overactive so they're always wondering why they can't getting the chest where you're not getting retraction not getting protraction you're not hitting that properly so those little things right there even just before um you know before your workout or throughout the day is really going to help open everything up and

that's going to help you move better feel better look, look better. Yo, tell me more about the 95.5 you mentioned earlier about giving people what they want and what they need. I feel like that's something that people, when they get super into training and physiology and the quote-unquote best training programs, like they just want to give people what they need and they kind of think people that want things that they don't need are kind of stupid.

And then as you get more and more into it and you train more and more people, you start to realize that you'll get a lot more business if you give people more of what they want and sprinkle in what they need. And there's always a balance there of those two things. Cause if someone doesn't stay with you, you can't make them better. So you have to keep them around to make them better. And you know, there's both sides to it. So comment on that. Yeah. So a lot of people like, especially trainers, like we have to realize that a lot of this has got

to be entertaining. You want to keep coming back. I could give somebody the same three-day-a-week split for six, eight, 10, 12 weeks. If they're progressively overloading, they're going to still see results. But at the same time, when they're coming in, they want to do some sort of weird exercise or some crazy thing. So I kind of throw that in there like, okay, let's do a balance. Let's do a B stance rotational deadlift where they don't realize they're

getting more unilateral motion. You know, especially people that want to lose weight. When I tell my trainers and they're like, why are you having them do like a single arm tricep pushdown? Like, like that doesn't make sense right there. Like, just like, if you're going to hit triceps, at least do both arms at the same time, because we need to be aware of what we're trying to get in and that amount of time. So I'll throw in some balance work, some challenging work, some things that is going to challenge their brain and their body. Often I'll play with them. I put them down into a squat. I'll have them close their eyes. So they're aware of their surroundings and I'll push them a little bit right there. So then that's going to create more bracing, more tension, or as I say,

like tension stacking where all those joints are stacked. So if you're kind of pushing on them, it's sort of have some oscillations, um, where they're doing some like kettlebell swings or something like that on one leg, that's really good. And they don't, they're not aware that they're actually working on their balance. They're working on, you know, a single limb strength because a lot of them, they just want to like, they want to squat. They, they want to, they want to press, they want to do, well, most guys don't want to do pull-ups or anything like that, but you throw that in there and that's, uh, that's going to be really good for them. That's going to help their balance and like better balance, better joint integrity is going to help you lift more weights. So whatever

your goal is, whether that's, you know, lifting more weights where you're like a power lifter, or you're lifting more weights to try to as much volume throughout the week, that's going to help you. So I like sprinkling all that sort of stuff in, or even doing like some sort of warmup exercise with a mini bench just to get the external rotators going, but having them kind of do it on one leg is sort of just like, it's just adding those little nuances and it's making it slightly more entertaining for them without like, you know, being a circus clown, like a lot of these things that you see on social media. I wouldn't even say that advanced athletes are the exact same. Like, you know, that's what it's good to stay in contact with your athletes.

I'm sure. I'm curious if Dan is the same, but like, if they give you input and it doesn't like deter from the, from the overall plan, I'm normally going to do it because if they believe it's going to work, odds are it's going to work. And so like, I find a way, but what do you think about like, Dan, are you just like, do my shit? I don't want to hear from you or you want their feedback? Um, depending on the cost benefit analysis,

there's always a context physiologically. And then there's always a cost benefit analysis of what they think makes them feel good. Um, I found in some cases that people are like real gluttons for punishment and where they're actually more addicted to the pain of training than they are to the feeling of results. Like they'll actually they know that delayed onset muscle soreness isn't some marker for progress, but they have to be sore. So they destroy themselves. So it's always been like, are you addicted to pain? Or do you want results? So it'd be I think being honest with yourself is a big part of that. But it's been my experience, like I typically attract a more male dominant crowd. So like, I'll put in your horizontal

presses and pulls your vertical presses and pulls your squat and your hinge, and usually a loaded carry. If I can hit those seven areas, I know I've got structural balance in my programming. and pulls your vertical presses and pulls your squat and your hinge and usually a loaded carry if i can hit those seven areas i know i've got structural balance in my programming so if he wants a bicep burn at the end i don't really that's fine like as that that's usually i would i would attract some sort of a crowd like that where they would want to arm pump at the end or maybe they want to hit abs at the end because of some girl they're interested in, or they want to look good on the beach, or it was always cost benefit. If you're going to do like some isolation pump work at the end, that's going to increase your belief in buy-in and you're going to have a lot more fun. I'm all for it. But if you're someone who is, you know, actively

working against yourself, then I am going to have a man to man conversation with you, because you paid me to get you results. And currently, you are your own worst enemy. And that's usually the case. And even I'll move laterally here. In the conversation of using minimal tactics to get people results. When I was coaching a lot of people at the same time, and when I was a personal trainer, I found a lot of times that people only need one thing in order to get a lot of progress. But what they think is the one thing was negating their results, but wasn't necessarily what led to that action. So I ended up having people run through the 60 second movie of their day. So it's this is an exercise I would invite all the listeners to do as a very simple tool to identify where you're going wrong. So let's say at eight to 9pm tonight,

you watch the 60 second movie of your day. And you go, Okay, well, what happened this morning? All right, I hit the snooze button three times. So that means I did kind of like start off the day in a rush. And I couldn't actually have my healthy breakfast, but I got my coffee in. So then I go to work and I kind of left I got to work kind of just on time because I hit the snooze button. But since I didn't eat breakfast, I mean, I had to make up for those calories. So I went out and I got myself a great big lunch, whether at a local fast food place or at a restaurant. But because of that big lunch and because I was eating out and there was oils in that because I didn't cook it myself, I was kind of bloated during training.

So it reduced my training quality. But then I had a healthy dinner. I had a great time with family. So what happened? And if you ask that person, they're gonna be like, Oh, my problem is I just can't, I got to stop going out for lunch. It's like actually not the catalyst to your day was hitting the snooze button, which resulted in you skipping breakfast, which resulted in you having a major appetite by the time lunch around,

came around, which resulted in the poor food choice and the bad workout. Wow. So usually one thing changes your results, but you have to identify the trigger of the one thing to actually form the habits that's going to result in lasting change. That was brilliant. I've actually used that many times when talking about kind of like the mindfulness of the day. Most people, I shouldn't say most people, many people have no interest in like sitting and meditating. But if you ask them to lay in bed right before they go to sleep

and just remember what they did throughout the day, one, they don't realize how many things they're doing in a day because they're just flying through the day and actually bringing some awareness to the actions they take. And then if you can go to step two and actually remember the feelings that they were doing, you realize everything that they do throughout the day is rushed. It's like they don't sit down and think about the food. They don't think about the restaurant they're going to.

They're just on autopilot of all these decisions that have stacked into this lifestyle that they live. And then all of a sudden you go, where did you just settle down throughout the day? They didn't. And that's how these things just stack on top of each other over and over because they're just rushing to the next decision or rushing to get to the next place and never actually objectively just kind of like observing who they are as a person and the actions that they take and like really viewing themselves, like you said, as their own movie character that likely needs to be improved

and we start seeing your own life and that idea of on screen, you go, oh, that person's flawed and I should probably make some better decisions and slow down so that I don't just... That is the rat race that they get caught into over and over and over again of

chasing that next action. The snooze button is really the race that they get caught into over and over and over again of chasing that next action. The snooze button is really the one that gets me. Yeah. Do you still hit the snooze? Bro, it just, you know, what happens is my kids come and they snuggle up to me. And then I'm over. I have no power. I'm like, if I get the oxytocin.

Strongest man in the world. Softest man in the world. It's a powerful drug. Oxytocin is a powerful drug, man. Yeah. You feel it. It gets a little bit warmer in the bed. Yeah. And just like, I created all these individuals. It's cool. You know, like, yeah. Joey, I'm actually interested now that I kind of said that myself,

how, how do you handle like the, the mindfulness approach? You're working with people that are super high performing, driven individuals where like they're, they, many times they're only focused on the next thing and how well they can do it and pushing to the next. How do you, how do you get people to slow down? Yeah. I mean, to Dan's point, like context is always King. So you need to explain to them. And I charge a lot of money to work with people for 45 minutes. You get your warm-up in, you're ready to go with me. Walking in the door, you need to have that shit tree.

You walk in, you hang your shit there. That shit's still going to be there. Think about it. Travis, you have your athletes fill out a form. That's what they're doing. Hang your shit. It's still going to be there. Right. So you're all like, and that's that they think about it. You know, like Travis, you, you got, you have your athletes kind of like fill a lot of form and stuff. That's kind of what they're doing. So hang your shit. It's still going to be there an hour from now when you get out of the gym, then walk in. I talk about their day. Like if you just took a red eye and you didn't get any sleep the night before and you're stressed out and you had a fight with your wife, I'm not going to load up as much weight on your back as possible because you're systemically stressed right there. So maybe let's, let's lay it down. Let's do some

light rolling and stretching. Let's take you through some breathing tactics. Let's calm you down a little bit there and talk about that. And here's what we're going to do throughout the day. I had this plan for you, but I want you to take a little bit longer between sets. Um, you know, I've got a lot of clients that I used to entertainment classes. I like to say like, you're doing it, You're doing so much so fast and they'll take like something like Tabata and like bastardize it.

Like, Hey, we're doing 20 on 10 off for an hour and a half right now. Like that's, that's crazy. That is not, that is not right. So explain to them why they need a couple minutes in

between sets, what we're doing beforehand. Maybe you're doing like physical physiological size. You're doing like two inhalations and an exhalation between sets. Maybe you're doing some

light work. Like if you're trying to get stronger, maybe you're just doing like a chest rest and doing some bicep growth, sort of explaining that to them along the way, tell them why they need the recovery and talking to them and understanding the individual is every single person is going to be different and what their life stressors are. And they've got 35, 40 years of stress built on, you know, their system. Let's try to treat them like a car. Like you only got one vehicle now and that's your body. So what can we do and what makes the most sense?

So I was training a female actress, Rachel Brooks. And she was getting, she's been on like, bring it on a bunch of stuff. She was getting ready for like a power ranger spinoff. She was on her heavy flow of her cycle. She was all stressed out. I had like sprints programmed for her that day and something else. And she called me up. She's like, I'm completely stressed out. I've got to do these sprints, but I'm bleeding heavily. I'm like, okay, focus on working in right now instead of working out. I was like, what do you mean? Why don't you journal? Why don't you think about your day?

You know, be mindful of the good things you're in life because that workout, you can always, like your movies in two months, you'll be fine. You can always do a two-a-day, three or four days from now. Don't go have the Haagen-Dazs and go crazy with it. Just think about it. Because sometimes that working in is so much better than working out. And she called me up a couple of days later and she said, wow, I never had somebody tell me just to take the day off, to think about it. You can always make up your workout.

If you've got 10 sets of legs programmed, why can't you make that up later in the day or another day? It's okay. It will be fine. So just be aware that practice that working in will really help you working out, just working yourself. I really think that it's kind of one of the best things that people can do. Just, just have that process and like, just make, you know, you fit the training into your life and not the other way around. As people are kind of going throughout their day or getting started, do you have a system that you're running people through to really, like Dan was saying, the first problem that you had was hitting the snooze alarm a couple of times. Do you have a system that people walk through to start their day in the right way? Yeah. I try to say MVP. So you wake up in the morning and be mindful of where you're at, where your day is the right way. Yeah. I try to like say MVP. So like you wake up in the morning and

be mindful of where you're at, you know, where, where you're, where you're, where your day's going to be. So think about that, just laying in bed right there. And to your point, there's just laying in bed and thinking about your day and kind of doing nothing. That's almost meditating right there. Um, so think about that, think about how your day is going to be and then do kind of a visualization of how you want your day to be. And then look at that. Okay, I've got to do all these things. When can I take my time to de-stress? In a relationship, it's a give and take. Sometimes people are going to be giving more and taking more. And sometimes you've got to give more to your husband or wife, whatever. So visualization and then perspective.

So MVP. So think about where you're at. Can you put things into perspective? Are you stressed out right now? Is there something going on? What's the silver lining in your day? And then thinking about that. So if you start every day with the MVP right there, that's going to set you up for success because you're ready. And then visualization. You talk about people all the time, whether it's a bodybuilding competition or getting in the ring, they're visualizing what's happening. I think that's one of the best things that you can do. And then if you can start throwing in some breathing tactics and getting that sunlight and adding these things in there, but your mind is going to set up the day.

So just be aware of that. And to Dan's point, bringing up Paul Cech, he had a quote a long time ago, like, you can't calm down the mind with the mind. But you got to be aware and visualize and put things into perspective and do what you can. And sometimes you'd be stressed out. You may have a bad day, but can you find those good moments in that day? So that day wasn't completely just wrecked. Yeah. Paul check, make his way into, that was the first, one of the first shows that I, I liked that a lot. Yeah.

I did with Paul check and quote, by the way. I like that a lot. Yeah. I did with Paul Cech and he radically shifted many things in my mind where I thought I was special very quickly and put me in my place of, hey, welcome to just being normal. We all go through these things.

I was like, damn it. I thought I was so special though. Joey, this has been fantastic, man. I'm glad we got to connect. Where can people find you, the book, you on TV, all the places that you are? All the things. Joey Thurman fit on all social channels. If you're going to troll, troll nicely. I answer every appropriate DM. Joey Thurman, the minimum method.

What about the foot pick ones? You answer those ones? Oh, dude, I have those. I posted like a toast breader thing one time. I wasn't ready for it. No, you're not. He has those messages from me, by the way. I screenshot them from Dan

because I know one thing I have to have. This is what happened. JoeyThurman.com. Yeah, the minimum method, the least you can do to be a stronger, healthier, happier you. Amazon, Barnes & Noble, everywhere. But guys, it's been an absolute honor.

And you are all giants in the industry. And I really appreciate it. Dude, I'm totally headed to Barnes & Noble with my daughter right now. One of my favorite things to do because of this awesome show is to go to the fitness section and go, hey, that's dad's friend. That's dad's friend. That's dad's friend. You've got a book on the way. I need everybody else's address. Dan's got a book on the way,

but I'll get there. I'll DM you for sure. Dan Garner. You can find me at Dan Garner nutrition on Instagram and some courses over at coachgarner.com. There it is. Coach Travis Mash. Mashlead.com or Instagram Mashlead Performance. There we go. Doug Larson. On Instagram, Douglas E. Larson. I'm Anders Varner. At Anders Varner, we are Barbell Shrugged. Barbell underscore shrugged.

Make sure you get over to RapidHealthReport.com where you can see Dan Garner read my labs. Also, make sure you check out Joey Thurman. Go watch the dude on TV. Get people all fit and making the rounds on Good Morning America. That's super cool. Friends, we'll see you guys next week.