Mark Bell's Power Project - EP. 283 - Simple Habits You Can Implement Now

Episode Date: November 6, 2019

Start doing these simple habits today to improve your physique, life and career. Subscribe to the Podcast on on Platforms! ➢https://lnk.to/PowerProjectPodcast Visit our sponsors: ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $99 ➢Perfect Keto: http://perfectketo.com/powerproject Use Code "POWERPROJECT" at checkout for 15% off your order! ➢Quest Nutrition: https://www.questnutrition.com/ Use code "MARKSQUEST" at checkout for 20% of your order! ➢SHOP NOW: https://markbellslingshot.com/ Enter Discount code, "POWERPROJECT" at checkout and receive 15% off all Sling Shots FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell Follow The Power Project Podcast ➢ Instagram: https://www.instagram.com/MarkBellsPowerProject Follow Nsima Inyang ➢ Instagram: https://www.instagram.com/nsimainyang/  Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz #PowerProject #Podcast #MarkBell

So, Mark, are you more of a salty or more of a sweet guy? I'm more of a sweetie. Really? Sweetie and sweaty, I think. I have a sweet tooth, man. I don't know. The inner fat kid still is stronger than anything else I've ever been able to build. My mindset is pretty strong, but my willpower will waver and the fat kid will come out and I'll have to have something sweet. So like a Quest cookie or a Quest bar is something that I'll look forward to

at the end of the day. I do like the Quest chips, but Quest cookies over chips for me. I'd like the chips. There's one flavor. I think it's ranch. It's pretty damn good. I actually like that a lot. They've got a taco-flavored one.

They've got all kinds of – they've got like a nacho-flavored one, right? So good. That's my jam a lot. They got a taco flavored one. They got all kinds of... They got a nacho flavored one, right? So good. That's my jam. Salty, crunchy. That's what I need to have. And it's amazing that I can have that on a clean diet because like what Quest says, they say cheat clean. In this case, I have no guilt and I get to have my chips and they're

amazing and they're delicious. If you guys want to get in on that, head over to questnutrition.com at checkout, enter promo code MarksQuest and get 20% off all the chips that they have available. You will not regret it. strips, which sounds kind of weird because it's this thing that you pee on and then you see how you registered ketone wise. I started out with the body opus diet many, many years ago and I've tried all kinds of stuff. I've tried, you know, pricking the finger and all that. It's inconvenient and stuff.

Have you ever messed around with any of this stuff? I honestly haven't. I've heard of the strips. I've heard of pricking your finger, but I've never, ever tested my ketone level. So like, why does someone, why would someone want to even test that? But I really don't think it matters a lot. But I think the reason why you're going to test is because you want to learn about how you feel and you want to actually know what's going on in your body. So if you get to a stage, you hear people talk about being fat adapted. If you get to a stage where you're producing a good amount of ketones, it will register when you pee on these strips and you'll be able to say like, okay, that this is probably the reason why I'm feeling a little bit better because I am producing more ketones. If you

don't produce ketones or it's registering that you're not, you're going to have to make some changes in your nutrition because you're probably going to feel like crap because you haven't eaten carbohydrates in a couple of days and you're going to start to feel lethargic and kind of lose energy. The ketones can help be a preferred source of energy, especially for your brain. So it can help a lot with clarity. So you're going to want to kind of monitor it. You don't need to like pee on it five times a day and you don't need to like, you know, gather all this research and information on it. It's just nice to know you're like, okay, well I'm in a good, I'm in a good standing. And then if you

cheat on your diet, you can see how your body reacts to all that too. Nice. If you have a big old carb meal, you're probably not going to register a lot of ketones. Andrew, where can they find out more about these? And plus, I forgot to mention, these are a lot cheaper option than pricking your finger. So it's, and plus it doesn't hurt. Yeah. So if you guys are on a ketogenic diet, don't front and just say you're on a keto diet. Actually get your ketones tested. And you can do so today by going to perfectketo.com slash powerproject. Use code powerproject to get 15% off these peace strips and everything else at perfectketo.com.

All right. So Mark, how lean did you get in your bodybuilding show? I got as lean as I could. You know, I was trying to be lean and tender. Not all of us can be tall, dark, and handsome. Some of us can be. You can tan. But did you eat a lot of lean meat when you were getting ready for show?

I did. And you want to know what else is lean and tender? What? Piedmontese beef. Ooh, tell me more. You better believe that. You know, the Piedmontese beef, what I think separates it out from a lot of the other companies is the fact that they somehow have the meat taste really tender and still have a lot of flavor.

Yeah. But it's the fat reduction is amazing. It's unbelievable how much less fat is in the Piedmontese beef versus some of the other companies. You look at their ribeye, right? Their USDA prime ribeye is normally 30 grams of fat. Piedmontese is 10. Saturated fat 30 grams of fat. Piedmontese is 10. Saturated fat normally 14.5. Piedmontese is 4.5. They literally cut it in, what, it's a third of

the amount of fat? Yeah. Are these cows jacked and tanned or what? Yeah. And the protein's more. Like it usually has 24 grams of protein in Piedmontese and your normal USD prime has 19. That, I literally don't understand how these crazy scientists make this happen. Are these natty cows? I think these are natty cows from Nebraska, which makes sense because everything's bigger and better in Nebraska. Or maybe that's Texas. I think that's Texas. But Nebraska, too, I guess.

Andrew, where can they find out more about Piedmontese beef? All right. You guys can get lean just like Mark Bell and head over to piedmontese.com. That's P-I-E-D-M-O-N-T-E-S-E dot com. Enter the promo code POWERPROJECT. That's all one word for 25% off your order, along with free two-day shipping on all orders of $99 and above. Yeah, I mean, I have like a, so like today,

a Power Bytes going up on the main channel from Tyler Bray's episode. Yeah, it was just the perfect spot. And then Mark mark you know was like everybody needs to rewind this part of the podcast yeah so it was uh it just it just worked out really really well cool okay and we're streaming now okay cool yeah no i just i had a setting wrong i like that tyler bray he came in the other day and um did some bench pressing with us and he was doing some shoulder work and stuff. And I was like, hey, you want to hop in on some dumbbell presses?

And he did like 90-pound dumbbells. And I just lost track of – I mean, I just – I don't know. I went before him and I did like a set of 12. And he did a set of like 20-something reps. Yeah. He just kept going. And he wasn't even doing like a dumbbell press he was doing like a dumbbell press fly and i was like oh okay you're not invited to work out with

us anymore we should somehow pull up that video i don't know where i saw it but i saw i don't know if it was on the story but oh my god the way he was doing it and it's like even when he was i think at rep 14 or 15 he was still using the same speed even though he was like but he was still yeah just like super clean nothing like flipped a switch or something in his brain and just went into overdrive i was like shit he's kicking our ass yeah what is motherfuckers yeah and what i uh like what kind of like i'm like whoa like that's different um when we handed him like the heavier dumbbells like when i grab a weight know, like I'll grab it and I'm like, you know, kind of shook if I'm if I have one side only. And then the other side, it brings me down when they handed him the weight.

He just grabbed it and put it on. I was like 90. Yeah, it just it just kind of looked like, you know, like when when somebody is using fake plates or something and the bar just doesn't look, it very much looks obviously fake. He made 90-pound dumbbells look fake because his body didn't budge. He just grabbed it and brought it towards him. Tyler, I told y'all months ago, this Tyler dude is an insanely strong person.

He ain't messing around. He really is. And now imagine that grabbing your wrist. That's the thing. I've talked about this a little bit before, but when you roll with Tyler and he grabs your joint, your joint is not yours anymore. It is now Tyler's and he can do what he wants with it.

Yeah. He just takes possession of it, huh? Yeah. Seriously. Shows you what's up. You know, I was asking him about the dumbbells and he said, because I'm fascinated by like the hurdles that are in the way of people. You know, even if it's just your average ordinary dude that just can't figure out how to put one foot in front of the other towards exercising or towards having better nutrition. It's like, what's the block?

Like, what's in the way? You know? towards having better nutrition. It's like, what's the block? What's in the way? And for him, I'm even more fascinated because I feel like there's a lot more roadblocks that are in his way, especially to do dumbbells. For us, what do we do? We walk over to the dumbbell rack. We pick which bench we want to use, and we grab the dumbbells,

and then we sit down with him, and we start pressing him. For him, because he's in a wheelchair, he's got to wheel over to the dumbbell rack. for him because he's in a wheelchair he's got to like wheel over to the dumbbell rack he has to position himself in a way that he can pick up the dumbbell if it's a heavier dumbbell he's got to be careful he doesn't you know topple over or come out of the wheelchair and stuff so he's got to like position himself a certain way he kind of showed it all to me it was like blowing my mind but he's got to like you know know, have himself situated. So he won't fall out.

He won't land on the ground. He won't hurt himself. And he takes a dumbbell and he just chucks it on the ground. And then he kind of like rolls it by hitting it with his wheelchair. And then he grabs the other one and he does that. And then to get over to the dumbbells and actually try to like pick them up, he usually needs some help, but if he doesn't have any help, he'll just figure out a way to get him off the ground. And that was crazy to watch because he doesn't have full use of his legs. And so to watch that and to watch him position himself and then lean back and press the weights out, I'm just like, that's fucking fascinating. Like he's not allowing, you know, and I'm just

thinking about myself in a given day, like, you know. I get home. I sit on the couch or something and just don't even want to get up to take the dog out or I don't want to get up to get the remote, like whatever's on TV. Like, oh, fucking old episode of Jerry Springer. I guess that's what I'm watching because the remote is four feet away. God forbid I get up and actually grab it, right? So I'm fascinated by that stuff i'm fascinated how people um to him it's just okay this is this is what i got this is the way i am and uh i'm just i don't even think he thinks about it i don't think i don't think he and i think that's the cool part i think that's the fascinating part is like how does he not understand that that's a fucking giant pain in the ass like when i'm

thinking the opposite like i'm thinking i ain't doing that because that's too much of a pain in the ass yeah pretty cool i think the like i don't know but i don't think like i don't think tyler like compares himself to everybody i think he's always he's competing with himself and he obviously in jujitsu he competes with other people but i think he's just always trying to better himself yeah so it really just seems that he doesn't give a rat's ass about what everybody else has to do he only cares about how what he has to do and what he needs to do to get to his goal right and taking out the dumbbells in that way and doing that is the way that he's going to be able to lift and get strong as hell like he already is and that's just what he focuses on yeah he's like i to build up my chest.

And I've seen other people, they use dumbbells. So that's how you build up your chest. I'm going to go grab some dumbbells. Yeah. And then if you guys haven't listened to that episode, please go listen to that episode. Because I believe it just shows how much or how big of an effect a coach on a young kid can have.

Obviously, parents can have that effect too. They talked about having mentors, yeah. His mentors, his wrestling coach, even for me, it was my soccer coach when I was a kid who coached me for years, like six or seven years. That guy had a big effect on how I look at the mentality of everything I do nowadays. I don't think if he wasn't in my life, I wouldn't be the same person. Well, and watching the actions too, right? Like these coaches, they may give you a really good speech and stuff, and they may fire you up, but seeing their actions and just how they are and just how they interact with people.

I remember in my time in Columbus, Ohio, training with Louie Simmons of Westside Barbell, I remember Louie was – on that day we were traveling to see the Clevelandveland browns he was going to visit the strength coach uh the strength coach had a reverse hyper their strength coach wanted to buy a lot more stuff from louie and i was going to drive up with him and we were going to talk to the cleveland browns and he was going to well he was going to talk to the cleveland browns not me um and uh he was going to communicate with them on some ideas for strength training and

stuff like that and it was a big client you know they bought a reverse, he was going to communicate with them on some ideas for strength training and stuff like that. And it was a big client, you know, they bought a reverse hyper, they were going to buy other stuff. Um, as we were about to leave Louie's house, somebody called the house. Louie's number used to be in powerlifting USA, his actual home number. And he picks up the phone. He's like, by side. And it's just, uh, he just starts talking to this guy about like lifting for a long time.

And I'm starting to look at the clock and I'm like, wow, like we were supposed to leave like a half an hour ago. This is like a two hour trip or whatever. And, uh, I was like, Oh my God. So he talked to this guy for a really long time and he gets off the phone. And I was like, I think, you know, I think we're going to be, uh, pretty late. And he goes, yeah, you know, he's like, I just, I've learned just to put other people in front of like what i'm doing and he's like that that was really important for that guy i was like who was that guy he's like i don't know he's some guy from florida who wants to get a bigger bench just some random guy and here he has this appointment like that and he had and at that

point i don't think he's uh i don't think he had previous relationships with the cleveland browns so you would think that that would be the priority. Like I got to go cement this relationship because we sell product, we sell equipment. But that, that was a really good lesson for me of like, Hey man, you should never be too busy to slow down for five seconds and to, um, and to help somebody, you know, you shouldn't be too busy to, to stop and say, Hey man, how are you doing today? Like, what's up? You know, what's up?

What's going on? Or to stop and give someone a hug or to stop and tell someone just that you care about them or whatever the message is that you're trying to relay to somebody. But I think we're all trying to move so fucking fast all the time. Like, I ain't got time for that. Man, that makes me think. There's someone, I just remembered him. I have to check my DMs because he wanted to get on a call so he could pick my brain about something and i told him yeah and i forgot he messaged me again

i was like oh yeah yeah let's do it and then i forgot i'm just like that just reminded me so i need to literally after this podcast i gotta dm this dude and figure out when we can talk because i i'm really good at getting to my dms usually but like that's a good lesson right there now that that's actually a really good lesson right there man just try and help people out it's tough you can it's it's tough man yeah and you gotta you know sometimes have to sacrifice uh other things for it but you know we talk a lot in this podcast about you know um you know trying to be better. And sometimes it can be a little overwhelming. You try to think about if you try to compare yourself to other people. And we just talked about how Tyler does a good job of really not probably doing that. He's just thinking about like, how do I get stronger?

And I think for us, that's a really important thing. It's really important thing for everybody. But how do you not compare yourself to others? It's really easy. But if you're just thinking about like, how do I improve a little bit every day? And the only way you're going to improve is to, you know, you can change your location. You can change the school that you go to. You can change the pen and paper that you have. You can change your computer. You can change your phone.

You can change your number. You can change your clothes. You can change everything. But if you don't change yourself, then you're going to really have a hard time really making the improvement that you're looking for because those habits, the bad habits, the old habits, they're going to continue to kind of seep into your day to day. And it's going to be hard to advance because you might be able to have a strategy for a little while that works. And then there you are kind of reverting back. You know, you just keep reverting back to the bad habit. What I've found myself doing, and I still have a lot of things to work on, but what off the diet for a little bit and you're, you know,

just kind of doing your thing for a few days. It's not hard for me to get back to fasting. It's not hard for me to get back to some of these things. It's not hard for me to get back to even like sleep. Sleep is probably a big one. You know, just getting back in the habit of like, okay, well, I pretty much need to be to bed by eight for any of this to make sense. I need this early morning bullshit that I do. Right. Um, and if I don't, you know, I start to get out of rhythm with it. I won't force it. I just let it all happen. And I'm like, I'm not going to wake up super early. I'm going to wake up a little bit later because the sleep is a really important thing. And then I start to try to bring that habit back in. All right. You know, you need to get to bed early enough.

Yeah. It can be tough to start to try to build a new habit. But I would say for me, probably the biggest habit that I've built in over the last maybe about two years has been the 10-minute walk. Just more walking. I fucking walk all the time. I mean, I walked a lot today.

Walked a lot this morning. So, and that's something that what, what's cool about the walk for me is that it, the nutrition now doesn't matter as much. It's not as amplified cause I'm always on the move, right? I'm always doing something. Um, the other thing it does for me, uh, which is really important is I think everyone needs this. I don't know if people get enough of this, but you need some time to yourself, you know, not to make things all weird, but you need some alone time.

You need some time to like sort shit out in your head. Um, and, uh, you know, the way that I do that is I listen to podcasts or I listen to music. Um, sometimes just sometimes I'll purposely leave my headphones behind.

So I could just like be with my own thoughts. You know, it's kind of, it feels like a form of torture in a way I've done it before. Sometimes I'll purposely leave my headphones behind so I could just be with my own thoughts. It feels like a form of torture in a way. I've done it before. I just left my phone in the car on purpose and it's actually really hard. But it's almost meditative in a way. So that's a practice and a habit that I brought in that I feel has really helped me a lot. On the note of the walks, man, gosh, I hate that.

The past three episodes, this porn thing has been coming up. on the on the note of that walk it off baby walk it off seriously on the note of that i did mention on that episode where we were talking about like trying like you want to try and maybe do less of that or get that out of your life walking or just walking away and taking a walk has been one of my biggest combatants for that because i i believe that that that bad habit is still there like i could always relapse and fall back into that i believe that but what i do is like when i feel that i literally go out and i take a walk i that that has been my replacement habit for the bad habit of porn i walk away and i go take a long walk. So now we know what's going on when we see him walk. When you see me walking around super training, it's cause I was fighting

porn. It's like, shit, man, he's walking really fast. No, but real talk. Like that's just honestly, that's an example of taking a bad habit and replacing it with a good one. Not like I never took walks before, but I'll tell you, I walk a lot now. I walk quite a bit now. And if you do have a habit you're trying to quit, it's a good idea to try and find something else that's going to be a benefit to you that you can do consistently. You need a distraction for sure. You definitely need a distraction. might want to think about um think about a way to make uh more hurdles towards um you know more hurt think about a way to make to to have hurdles that are in the way intentionally of your old bad

habit yeah you know and so i don't know i was like just if you're if you're gonna let's let's just say you want ice cream just go out for some ice cream eat the ice cream at the place and don't buy a carton of ice cream because you know that you're ice cream, eat the ice cream at the place and don't buy a carton of ice cream. Cause you know that you're going to eat all that. Your family doesn't need all that either. Like you don't need the extra ice cream. Like that might result in each family member, like, you know, digging into the ice cream more than once, right? You go to the ice cream, you go to, you know, a yogurt shop or whatever it is. Everyone gets the ice cream thing out of their system. It's done with,

and you're done with it. And so try to, you know, you can also try to make hurdles when you think about those bad habits. Maybe for you, it'd be like opening up all the blinds in your house. So you got nowhere private to, you know, to do your thing or whatever, right? So just like whatever hurdle you have to throw in your way of, you know, so you don't end up doing that stuff. It's funny that you mentioned that too, because that's another thing that I do now too. Like there's nothing in the house that is bad nutritionally. I don't have a lot of sugary foods there anymore.

There's nothing. Like if I want to get something, if we want some cookies or if we want some ice cream, we have to go out and get it. We're not purchasing at a grocery store where we can have some leftovers. We're going to Cold Stone. We're having it there and we're taking a walk back. You know what I mean? Yeah. We had this kind of situation where it was, you know, me, my fiance, our daughter, and then Stephanie's dad. So, you know, grandpa, parents, kid, and it's like, oh yeah, let's go get ice cream. Okay, cool. And then, you know, Stephanie's dad, he's, you know, he's old school, right? So it's like oh yeah let's go get ice cream okay cool and then you know

stephanie's dad he's you know he's old school right so he's like well why are you gonna go to cold stone it's gonna be like you know what like 10 bucks a person like that one ten dollars will get us a big old bucket and i'll just explain it i'm like well yeah it will but then we bring it back home and then we now have too much like instead let's like indulge in this one like that it's going to taste better but let's make sure that like we don't have any more than just this one thing i'm like so we kind of regulate ourselves to make sure that we don't over indulge you know yeah you know i look at the food industry as absolute villains like nowadays you know when i used to go to seriously it's hard not to sometimes it's like oh man they give you a

football thing of bread it's like hey oh it's so cheap buy it yeah it's value but like because it's value and then you get addicted to the sugar from like raisin bran crunch which used to be my jam or the nature valley granola bars 50 of those bars for about 11.99 which is great value by the way great value but it just gets you addicted so that you're going and you're buying more and more of it. It's not really a value to you. You're just spending more money. They're really just trying to fuck you up

and get you addicted. So every time I see that type of stuff in stores where I'm like, ooh, wow, those cookies are so cheap and they're so good. That's a trick. It's literally a trick to mess you up yeah and then in uh talking about walks like so i've been fasting every day um going on a walk and mark has been talking about this for like since we started the podcast but man it really really does get your mind off of

eating like you almost like you're hungry and then you go for a walk and you come back and you just you forget that you like you even wanted anything and so i've been using that every single day too i've been doing you know mark told me to do at least two i'm getting two three sometimes four or five like and just just walking around the building a couple times every single day and yeah it totally crushes your hunger it's great how you can have a good habit you know be a replacement and then also like with the walk it takes time like it takes a 10 minute walk, takes 10 minutes. And so you have just fast forward and into, you know, 10 minutes, 10 more minutes along in your day. So if you really had a real urge to eat something that you shouldn't eat, or you had an urge to do something that you don't want yourself doing

all the time, you go on that walk, boom, it's 10 minutes later. And you're probably kind of over it at that point. You're like, yeah, all right. Well, because you worked it out in your head, you made more sense of it. You think about like when there's a murder, right? And there's people claim like insanity. Like, well, you know, this kid was picked on all his life and then he snapped. And then sometimes that's like you get punished to a lesser degree for that. Right. But then there's also something called premeditated murder, right, where you have planned this out. You have plotted this and you've thought about it, even if you were picked on. Then you hit – it's different than you hitting a kid with like brass knuckles in school because he picked on you your whole life and you happen to knock him so hard that he died.

That's different than showing up at his work five years later with a baseball bat, right? Yeah. And I think if you think about your food this way because I think that food can drive you fucking crazy. that food can drive you fucking crazy. If you think about your food this way, it's like a premeditated thing that you would have to act out. You'd have to, if you're really dying to, um, you know, have Ben and Jerry's, you got to drive your ass to the store and go get it. You know, so having it sitting around the house or even worse, I mean, I think, I think we're smart enough to know about some of those things, but even worse are like the chips and those of us that have children, the stuff that we have laying around, it's, it's for our kids, you know, and you eat about half of it, you know, most of the time anyway, right? It's those little things. And then how do you, you know, how do you figure out a way to,

you know, pull yourself off of, pull yourself away from those things? And one thing that I've done that I felt has been really helpful is just the introduction of eating a lot of fat and protein. You know, I talk a lot about not eating any carbs, but it's what I've replaced it with that has made the biggest difference. Because when you start to eat, you'll hear it like, just ask anyone who's done a carnivore style diet or keto style diet. They'll say, yeah, you know, at first I used to eat like these big omelets and I was, you know, eat three or four times a day. And they're like, no, I just eat like twice a day. You'll hear that. It's very common. And it's not even a strategy that they're trying to employ, but they're just, they're satisfied. They have enough food. And that has helped me a ton because now I'm like, well, yeah,

I do want that, but I don't, I don't feel like I need it. And I can rationalize in my brain when I'm like, you know, reaching into my cabinet, even when I'm just reaching for something like a quest bar, when I'm on point with my diet, I try not to allow any of those influences because a quest bar, while it's awesome and they do sponsor the podcast and even a perfect keto bar, those bars are still in alignment with my diet and are still in alignment with my nutrition. So I can put them in here and there but for me to make progress consistently because I've been training for so long and because I've gotten myself in pretty good shape I need to be super strict every once in a while to get a little further along so even with stuff like that I'm like yeah you know I

still have hard-boiled eggs in the fridge I can smash those up throw some salt on them those will be delicious and i can kill the hunger and once the hunger is gone the craving is gone too like don't you think your palate has changed though since you started doing this like since you started going either lower or no carb you don't really feel that you need it anymore. Right. No, my palate is more into like savory food than it is into sweet food. I find the same thing that again, if we're talking about habits, I would say that that's one of the things that I've picked up too, because I mean, it's not like when I was eating a lot of carbs, I was really out of shape, but I do think that I was eating a lot of carbs, giving myself the idea that number one, I need this for performance. But number two, there is an underlying thing there.

I enjoyed sugar. Like I enjoyed being able to have that every single day to an extent, not saying that all 300 or 400 grams of my carbohydrates per day were pure sugar. But I'd make a lot of those foods, you know, fit in. Right. And I knew that, OK, this works right now because I'm young, right? And I am super active. But when I'm 30-something, 40-something, let's say I'm a little bit less active than I am now, diabetes runs in my family, is this going to be the best style of diet for me to have in the long term? When am I going to figure out how to switch this up so I'm

running off of less carbohydrates? So when I started doing lower carbohydrates and cutting out a lot of sugars, a lot of days I don't have any, but cutting out a lot, like first off, again, my palate changed too. I don't feel good cravings for these foods. Like there was a pack of cookies yesterday that my lady had and I just didn't want any. I didn't feel the need to have any, right? Well, what kind of cookies were they? They are the all butter cookies from Rayleigh's that are my absolute favorite. They are my favorite. If you guys haven't had those yet, that might be something that I need to introduce. Maybe I shouldn't introduce you to it, but the all butter cookies from Rayleigh's are absolute fire. I didn't have one. I was like, Seymour, look at you, pat yourself on the back one time.

I felt good. Right. Um, and again, this is something that I think is going to be a very long-term thing. I do think that in terms of carbohydrates, there are some days that I don't eat any, like I think two days ago, I didn't have any carbs. It was all fat and protein. But yesterday I had, um, I had, uh, two of the rice, the Bibigo rice thing. So I was like, what, 140, 150 grams of carbs yesterday, right? Because I knew I'm going to be doing a lot today. It's still much less than the former 300 to 400 I used to have. And that sugar content, that sugar content is way lower. I don't feel a need for it. And that's crazy. And that's awesome because sugar is quite literally addictive. That's one of the reasons why so many people have problems with diets. it's difficult yeah i've definitely started really really understanding when people had in the

past said look at food as fuel i'm just like yeah i get it like you eat and you fuel yourself and they're like no no like it doesn't matter what you're eating like you don't have to indulge you don't have to like really love like like make this mass, uh, massive, like crazy feast. Right. And I'm like, well, how are you going to have fun? But now I do look at it way different. Like I don't necessarily love chicken, but I've been eating a lot more of it. And it's like, every time I get full off of chicken, it gets me a little bit closer to where I'm trying to go. And it it's, it really is powerful because there was one uh situation where we were at a restaurant and uh my fiancee and i were trying to figure out what to order and uh i think

it was just like a sushi uh it was uh oh it was like one of those um places where they have the uh the hibachi grill in front of you and they're like cooking like all the stuff right in front of you yeah and all i could see was like okay they have poke here like let's just get that plane and she got kind of bummed out like what that's you know i'm like hey like we're really hungry right like okay let's just get through this one meal like we'll hang out with everybody and then when we're done here we will go eat i'm like we just need to like you know food is fuel we just need to get through this one like situation where everything kind of sucks yeah and but like don't be upset that we don't get to have what everyone else has

like let's just get through it right now because i don't want to take like four steps back just so that way you know you know so we can have fun here right now like it's not worth it yeah so yeah it makes a lot of sense yeah i take it one meal at a time is is really, really good advice. And then even in that case, it's like if you really are limited on the choices, maybe you just eat like a little bit less, like you said, and just say, all right, well, we have food at home. We got food in the fridge. That's where being prepared can can really help because maybe like you don't always know where you're going to go or where you're going to end up for the day. like you don't always know where you're going to go or where you're going to end up for the day. And so you don't always have the ability to do something before you go. But if you do, you could eat something that's on your diet before you go eat, before you go out to eat, which sounds crazy, but, um, at least whatever you do at that restaurant, at least it'll be less, uh, it'll have less of a negative impact. I mean, if you think about if you were to eat like two chicken breasts before you went to a restaurant, it's like, you know, it'd be hard to still eat unless you just ate junk, which you're not going to eat junk.

You know, you're not going to just like sit down and eat two desserts or whatever, which you'd easily be able to stuff into your face. You'd find plenty of room for that. But to try to still continue to eat, you know, something that's still on your plan is going to be is going to be hard. And then at restaurants, whatever is like kind of on your plan, you don't really know what they're doing to your food. So it still might throw you off more than you would like. On the flip side of that real quick, how do you guys feel about if you know you're going to go out to a restaurant with some people or your significant other, just fasting through the whole day so that when you go to that

restaurant, you can eat much more and you're still like not going, you're probably not going to be over your caloric intake for the day, right? It's only one day. And let's say that you eat more fats or more carbs than you should, but you're under on calories. I still think that if it's just one day and that happens on that one day, you're perfectly okay. How do you guys feel about that? I think that works. I think that works. I would just say like, I would just still be a little cautious. Like let's just say you're going somewhere and they like serve bread and stuff. I just still wouldn't partake in some of that because that can just end up being it could just end up being an abundance. You have a bunch of bread and a bunch of butter before your meal comes out and then you're having a salad with dressing.

Like the calories just stack up fast. So that would be the only thing I would worry about. stack up fast so that'd be the only thing i would worry about just so like i don't know just you're trying to you're trying to really just turn yourself into something different than you currently are yeah and the only way that you're going to do that is you're going to have to just uh smash the crap out of your former self with a fucking baseball bat repeatedly over and over again and so for me it's not like I never overindulge. It's not like that never comes out, but I would just say you need to try to suppress that as much as you can, but you need to still enjoy yourself too, because if you suppress it too much, it will leap back out stronger and more powerful than ever. And that's why you see

so many people kind of yo-yo dieting because they try to over diet but you got to make sure you're not over dieting you're going to make sure you're not uh underslept like those are two things that will definitely those two things right there will lead you and over training you know you add those three things together that's a great recipe for going off track and going off the rails yeah that that would be my current uh like um issue with saving it all for the one meal. But that's only because now I'm starting to get experience. But like we talked yesterday, I actually interviewed Nsema for my Strata Getting series that people just need to be a little bit more patient about. But no, I had an issue.

Well, I'm having an issue where I'm not getting in enough calories, even though I'm trying to be in a deficit. I'm trying to cut. I'm not getting in enough calories, even though I'm trying to be in a deficit. I'm trying to cut. I'm just fasting for way too long. And so the simple answer was like, oh, just eat more, like have the feeding window a little bit bigger. So I know I'm not going out to restaurants and stuff to eat, but that's my only issue with like saving it all up is like it might be cool but you also might still be under eating and if you do that constantly like every like you know the omad diet one meal a day if you do that consistently like you you might run into a bigger issue than you know just like trying to drop weight or whatever uh i definitely don't want my body to adapt to the low calorie intake, right? Because then I'm in a whole mess of other problems. But yeah,

I would just worry or monitor that at least. Something that you mentioned in SEMA, I think is really important. You mentioned a pat on the back, you know, and I think when you earn pats on the back and when you, you know, put up points on the scoreboard, I think it's really a big deal. It's a big deal. And if you think about all these things that are enticing each day that come at you, uh, yesterday I traveled to, uh, Las Vegas, got to, uh, see my buddy, Sean have, uh, some cars at, uh, SEMA, which is a big car expo thing that they have out there. It's pretty cool. And I also met with my, uh, my doctor who he's the guy that hooks me up with the testosterone cream that I rub all over my balls basically and hey now anyway I had to go for a checkup for that so

that's what I was doing out there in Vegas but when I came back I was like or as I was coming back when I came back to the airport I didn't eat day. I was going to see if I could fast all the way until I got home. I got to the airport like an hour and a half early and I was like, eh, I could make it, you know, I can make it home while fasting, but I'm pretty hungry. I'm like, I'm just going to eat. And so I walked to the airport and I was like, well, I just, I'll check out everything that the airport has to offer in this part of the airport. And I, you know, looked at each restaurant and they had some fast food options. So I could have got like just a burger since I'm on like a keto diet, I could have done that. Um, I looked at some other places and stuff and I was just like, ah, I'm not really,

you know, I'm not really in the mood for some of these different things. So I just kept kind of walking and walking. And then I was like, well, let me see what they have in this kind of convenience store. And so I popped in, I bought a bunch of hard boiled eggs and I bought some, uh, I think some pepperoni and some cheese and, uh, and some salami and some cheese. And so I smashed all that food and, you know, it's anywhere you go, you know, people are always, they're always like, ah, you know, I've been off track because I've been traveling. It's fine to say that you've been off track, but don't throw an excuse my way because I don't buy it. Like, I don't believe in it.

I think that you're lying to yourself, but that could be really fucking dangerous. And I think that you have to, you know, your belief system, like, your belief system and your excuses can like run parallel to each other. And you got to be really careful about like, oh, I need carbs. I need carbs. Like, well, why do you need carbs? Well, okay. Well, that sounds like that's your belief, but is it actually true? And do you need that many carbs or do you need that much food to support your, we could even just talk outside of carbs. Like you really need that much of food to be 250 pounds or whatever your goal is to be 200 pounds. Um, that's what you have to question. You have to ask yourself, like, does that, do you really need to stuff yourself

five or six times a day to, to have the body that you're looking for? You know, or are you making it up? And are you like, are you, are you, do you not have the body that you want because you keep riding out this quote unquote belief system that's really just an excuse and you really don't need to be doing what you're doing. I see so many power lifters make this. I'm training for strength, you know, and I care about strength. That's cool. But a lot of times when I make a post or if I say something diet-wise, then they want to know more about that. Like, can I do this diet and gain strength at the same time?

It's like, well, it sounds like you're asking me a question because you have a priority that's leaning towards you're probably not that happy with your body. You probably want to lean towards having less body fat. So if we want to lean towards having less body fat, we need to change your belief system a little bit that you need carbs to be strong. You will need some carbs to be strong and you will definitely need more carbs if you're trying to be the strongest person in the world.

There's definitely going to be some adjustment that would be made there. But then we have to figure out like what's the priority. Let's line up the priority with a new belief system. Let's change those beliefs and let's change those excuses a little bit. And then we can, we can, uh, you know, set up a game plan that will allow you to lose the weight and we can always go back and gain the strength again. Exactly. And I think not just power lifters, but within the, I think it's even more prevalent within the bodybuilding, uh, and physique type community because you see this trend, especially when someone diets for a show. Hardcore, right? They're following their diet. Maybe they have a few binges here and there, but they get super lean, crazy lean. They look great

on stage. What happens right after? They binge on all these foods that they've had a problem with in the past. They shoot up. They get to the former weight that they were before they started prepping. And then they shoot even above that weight because now they can't control themselves anymore because they have food addictions, right? That's the same thing there. I think that a lot of physique athletes, they'll yo-yo back and forth between being super lean and being really over kind of overweight for themselves because they just haven't been able to kick the bad foods that they consistently give themselves an excuse to eat. And then a lot of them, the escape from that is giving themselves the excuse, okay, I'm going to get ready for a show. I'm going to tighten

up a little bit. I'm going to get these foods out, right? It's just back and forth, back and forth. The real problem, and I had that problem too, not saying this is not me preaching. I had that problem. The real problem is those food choices that they make that they are quite literally addicted to. Well, and then you bring up another good point is that if you're a physique athlete, bodybuilder, then you're trying to be a little better every year. And I see this with a lot of my friends. They'll post up like, oh, man, here's me back in 2014 and versus now. And I'm like, I am sorry. I am not a bodybuilding judge. I am no professional. I'm not a professional bodybuilder,

but I really don't see the difference. Like you look kind of the same, you know, you look kind of the same. And it's, I think because of that reason, a lot of times, because they come off the show, they put so much effort, they got so dialed in and they deprive themselves so much that maybe they never actually really addressed, uh, some of those bad habits. Maybe they were still binging and purging and things like that as they, but as they went through the process, they could in their head say, I can, I can handle this for 10 weeks. I'm just going to beat the shit out of myself and overtrain and undersleep and, uh, under eat. And, and, uh, I could still make it to the, to show day and still look good. And they do. And they look great. And then those habits come back out and that's where it's like, okay, how do I, how do I bulletproof myself against this? How about, okay, you know what

I'm going to do two weeks out? I'm going to, going to I'm going to book a photo shoot or not two weeks out, two weeks after the event. I'm going to book a photo shoot. And then a month later, I'm going to book another photo, like whatever you need to do. Or are you going to compete again? Yeah. Or I'm going to even just, you know, sounds silly to say, but like, I'm just going to work out with my shirt off. You know, once once the show, like maybe not the next day or two days later or whatever, if you feel like fluffy or whatever and bloated. But a month later, you know, do a body check, like check, check to see how you're looking. You know, maybe, you know, just just set up something so that you can continue on your path and at least stay close to that range. So that way you can get better every single year. You're right. And the big thing is like, that's the, that's the problem actually, man, because the, the only goal that that individual has typically is show. Okay. My only goal is to show. And when that shows over, there are no more

goals. And since there are no more goals, why am I staying this lean? I want to enjoy life. I want to eat. So they just eat and get all the fat back. You got to have some kind of goal that you can pursue outside that is also helping you in terms of like the health of your body and your nutrition. So it doesn't need to be, you know, going and doing a martial art or anything, but figuring out something that's going to allow you and make you stay in shape. I don't know what that is. I have a friend that cycles. He does like cycling outside of shows and he that's something just a habit he maintains just to keep some cardiovascular shape but you know it you you to be a fat cyclist is going to

be very difficult you know you're going to suffer yeah after after your show in sema or i guess mark too but i know for sure mark because i've seen i've seen him not go off the rails, but like, was it, was it, I don't know, was it tricky saying goodbye to that super duper shredded body, but then saying, I'm not going to go and like binge on everything, but I am going to be a little bit softer or maybe like, did maybe the goal turn to like, okay, now I'm going to go for strength. It's so, it's so funny and so ridiculous because in SEMA looks so awesome. So it's like people like listening to this, like they're like, what the fuck are they? I don't even get it. But the point is, is like you go from being as lean as you can possibly be to not. Right. And so you're

a few percentage off and you like everyone feels fatter than their skinniest. Right. That's what we're talking about. Yeah. When you look that way. no, it was really hard to be like, okay, well, I got to get out of this because it's not healthy. Like I feel like crap. So I did, and I wasn't that happy, but like I was like, okay, I want to get stronger. So I did gain some weight back. I got back up to like 265. I think I got up to 270 because actually my goal at that time was like, let's just stack on as much as possible. I still tried not to put on a crazy amount of body fat, although I did.

What were you talking about? Were you talking about some ice cream every night or what? Yeah. Yeah, like quite literally. It was Ben and Jerry's, maybe not every night, but it was a minimum four times a week. What about your coach? What did he think of that? That's Alberto Nunez, right?

I mean, after the show. You weren't in contact with him. Yeah, not like it was a bad thing, but I was like, I know how to handle it. So I was, I mean, I, after the show, yeah, no, like, no, not, not like it was a bad thing, but I was like, I know how to handle it. So I was like, yeah, I'll handle it. But I mean, Berto, Berto wouldn't be okay with ice cream every night. Although that man does love his bread, but he wouldn't be okay with ice cream every night. Right. Um, but the thing is, is like, we, we, we've had a short discussion on this before, um, focusing on flexible dieting. You're only, I guess your lens, your primary

lens is calories in versus calories out. And you also only look at, okay, does this fit my macros? I can make it fit my macros. Yes. It doesn't really usually matter to you if you're only looking through that lens, how much sugar you intake, et cetera. You don't care about necessarily even like you, you should care, but you, you, you, like you mentioned, you rationalize it, you, you, you make it fit. Right. So as long as it was fitting and I wasn't seeing myself gain too much fat, I was okay. But I wasn't thinking about how's this sugar consumption going to affect me in the long run with my dietary habits and my like addiction to sugar. Will I ever be able to get rid of this,

et cetera? I wasn't thinking about that. I was just enjoying that stuff and it wasn't good. So, um, yeah, I got up to 270 or whatever. Um, I wasn't in a horrible shape, but I wasn't in the shape I am in now. Um, and yeah, it just, it's, it's, that's, I think honestly, like that is one of those problems that physique athletes have outside. If they don't have a goal, you know, then they'll just kind of fall off the rails until they pick up another show and say, like, because that is so many. They they they get off stage, they gain a lot of weight and then they schedule another show immediately so they can get lean. And the only way for them to want to get lean is only if they're stepping on stage. It's hard to compare it to anything else, too, because like if you were thinking about like, let's say like you're an artist, right. You wouldn't look back on something that you did eight weeks ago and be like, man, I was so good at art. Like I, I, I fucking rock that shit. Or

like, what about playing the guitar? You know, fuck dude, you guys should have saw me a year ago. Like I could fucking play the guitar. Like you wouldn't believe, right. Like even if I didn't practice, I still know how to play the guitar. I still know how to play the guitar i still know how to paint i still know how to do these things even if uh i just you know could throw a football really well or something it's like you know over time you might lose some of these abilities and some of these things but not like bodybuilding i mean your bodybuilding efforts can be washed away in about a week. If you look really good and you're a pro, it might take months or years for you to look bad.

But I'm just talking about a local bodybuilding competition. Somebody could look pretty bad in even a couple days, really. But a week could definitely wash out a lot of what you had. You could still see some good muscle. It's not like your muscle would go away but it would be covered with some bloat and covered with some fat you're right i've seen it happen in a matter of days for some people like three days i've seen a guy get 30 pounds in legitimately three days because the post stomach's all distended and everything like yeah it's it happens it happens it's absolutely crazy yeah i'm asking because you know the day day after Christmas when I open up my present and I have abs, like I want to know exactly how to handle things, you know?

You know, I think, and this is not a knock on flexible dieting, but it is a knock on flexible dieting. I think if you want to get into counting calories, counting calories are for people that are eating foods they're not supposed to eat anyway, in my opinion. Because when you eat the foods that you're supposed to eat, if you eat natural foods, if you eat meat, fruit, and vegetables, over a period of time, if that's mainly what you consume, let's just say it's 90% of your diet. Let's say 10% of the time you fuck off, right? time you fuck off, right? You are not going to overeat. And this caloric like riddle will not be part of, of anything that you need to really worry about or focus on. Your body will self regulate. I think we can all agree that there's, there's kind of like a set point for our body, you know, especially when we start to eat the foods that we're supposed to be eating. There's kind of a set point for our body and you probably weigh similar to what you

weighed when you were like 16. When I was 16, I was like 220. Yeah. Okay. Well, I'm 240 something. Yeah. Not too far. So, but like, uh, 17, 18, right. Yeah. Yeah. Okay. So I talked about this trend when I was 16, that's like, I was 220 because I wasn't able to run anymore. So I was only lifting. But once I started soccer again, I dropped down to like wasn't able to run anymore so I was only lifting but once I started soccer again I dropped down to like 200 190 to 200 and then in college when I was playing soccer like 205 to 210 right then when I stopped and then you've been around this weight six yeah for a few years I with that with some fluctuation yeah yeah yeah this weight 245 I've been at this for like the past almost the past year fluctuating between 245 and 250.

And before that, I was in like the 260 range for a little bit. Yeah, and so I think you end up with these set points, and they can change. You know, Andrew has gone up in weight. He's coming back down in weight. I've gone way up in weight and come down in weight. But I'm relatively the same as when I started, you know what I mean? Which is kind of crazy to think about. but you know, at, at 16, I weighed about two 40 and probably more like it.

That's crazy. I know. I know. I was a big kid at, at 19. I was at 19. I was like, I was like two Oh five or something like that. Because I started getting in better shape. I started getting like leaner. I started, I was still powerlifting, but I was kind of getting into some bodybuilding type stuff. And I was just, you know, paying attention to food more and things like that. And I had abs and I was in pretty good shape. And then I lived out a good portion of my life for another five or 10 years or so around that weight. Like that's when I met my wife and stuff. I wasn't always this ugly and disgusting. And, uh, I probably weighed when I

met her between two 10 and two 20 or so. And then, um, and then, you know, I went to Westside barbell and then I, you know, got on PEDs. Um, and I started to and I started to gain weight. I put on like 20 pounds, like boom, like instantly. This is after y'all were married and you secured the bag, right? Yeah, yeah, yeah. You secured the bag and you gained some weight. That's right. That's right. Well, I also, you know, this is important and it's sidetracking from what we're talking about.

But I told my wife like, hey, this is what I want to do. Like it was a big decision. Like it was a big deal for both of us. It wasn't like, hey, man, I'm going to take some Like, it was a big decision. Like, it was a big deal for both of us. It wasn't like, hey, man, I'm going to take some juice and I'm going to get jacked, you know. I talked to her about it because I don't think that that's a good thing for anybody to hide from their parents or from their wife. You know, whoever you live with, they should know what the hell is going on because I wouldn't want anybody keeping something from me. what the hell's going on. Cause I wouldn't want anybody keeping something for me. You know, I wouldn't want to know, you know, uh, that my wife, you know, smokes pot or that she had some,

some thing that she just, whatever it is, it doesn't even matter what it is. I would just like to know about it that way. Um, it's just, I don't know, it's out in the open. You're not hiding anything from anybody. Right. So anyway, uh, went on PEDs, got up to about 240 and then the powerlifting career started. And I moved to California and got more and more into powerlifting, started training with, uh, Jesse Burdick and started to kind of just see the landscape of what was going on in powerlifting. And I was like, the only difference between me and some of these other people that are really high level powerlifters is body weight.

Like I weigh 240, but these other guys that are my height, theylifters is body weight like i weigh 240 but these other guys that are my height they weigh like minimum of like 280 and i'm like i need to just get and i knew that from west side barbell as well but i was pursuing a wrestling career at that time so i couldn't just all of a sudden chub out once i was done with my wrestling career it was game on i could do whatever i wanted right yeah and that's when i started to really gain weight. And I went all the way up to, um, I went up to, you know, two 75 and went up to 300. And, and even during that process though, I still had pretty good nutrition for, for a long time. But what happened was, is like the little segments of like cheat meals and that kind of stuff. And, um, there was a point where I'm just like, ah, fuck it. I'm just going to keep putting on weight. And I started making excuses. The excuses and beliefs started to be intertwined. And I was like, this is what I need to do to get strong I had some blockiness there and I wasn't, I didn't have a big, a big belly.

But then once I started to stay that body weight for a while, really started to accumulate body fat. And then I got up to around 330. And anyway, I decided to, you know, drop weight. But my whole point of this long-winded story is that I'm back to like a similar weight. Like you have like a set point with your body weight. And in terms of calories, if you like, if during that whole process, if I wanted to gain weight slowly, or if I wanted to manipulate it, I could have counted calories, especially because I was eating a lot of stuff that I shouldn't have been eating anyway. But I think

that you're going to find a very natural set point with your body weight that you're going to kind of always be fluctuating around you might go from 190 to 205 or something like that but you'll probably be back down to 190 you probably go back to 200 205 and so on back and forth yeah really really quick uh yeah the uh counting your your calories and everything i looked last night and i'm just like i could have like a bowl or two of cereal right now and it'd be totally fine thankfully there's none in the house but um you know mark just said you know he was 290 blocky and still showed abs as somebody who's trying to get abs that's really frustrating because you have like this thing but

you have this is what i'm saying though like there's other people that are like just like really big and i'm just like okay like that guy's a little soft or whatever and lift up his shirt like eddie hall yeah yeah eddie hall yeah even ed cone like i'm just like dude these are big guys and they still have fucking the thing is though like andrew like i mean if sidetracking a little bit as you like train more and you continue to develop more there's going to be a point where you're going to want to bulk again um and at 190 pounds you're going to see more abs you're going to you're or even 195 you're going to see something there abs that you didn't see before when you're 195 it's going to happen to you too it happens with anybody that trains a lot yeah you know which i'm excited for you know

and i know that's going to come with time and you know and i'm cool with that now before obviously i just was so frustrated like oh i'm dropping so much weight like i'm still just like mark said like a skinny noodle or whatever a soggy noodle yeah man it's just time but like to the point of um people that generally do count calories like a majority even though the the concept that everybody wants to preach a flexible dieting is like you want 80 90 percent of your meals to be whole foods if not all of it that is supposed to be the concept but it's not what people actually do right because we have things that we want we're you know we we we like dopamine well especially bulk people are like i'm bulking you know and then they're you know we we we like dopamine well especially bulk people are like

i'm bulking you know and then they're you know that's when the donuts come out it's like well you could probably do it a different way it's hard to get in my 500 grams of carbs by just eating you know rice i gotta get in you know donuts and ben and jerry's that that'll help me get my carbs in um some of the other habits you know that i've I've kind of introduced so we talked about walking we talked about you know replacing carbs with fat and protein basically something else I've been doing a better job with is is not to like really overeat now I still have because I only eat twice I still have pretty big meals but there there's only like a two hour time period between the two. So I have like about a four or five hour eating window. And so I'll still be full.

But I still do a pretty good job. I do have days where I just totally overstuff myself, but I find myself not doing that as much. And especially, you know, now as I've gotten older, I don't do that nearly as much as I used to. So that's another habit that I feel like, you know, rather than like I didn't necessarily introduce anything new, I guess, but I stopped overeating. I don't get food comas that like nearly as much as I did in the past. Like I do like there will be days like it's been a while since I had Korean barbecue or something. But if I go there, I'll eat so much meat. But it's still not

to the point in the past where I legit just felt tired. Like I literally can't move because I would have that a lot in the past where I would eat and I'd eat so much that I just can't move anymore. Yeah. You know what I mean? So I'm like, I think the reason why I have that is again, because now I'm eating way more whole foods. I don't, I don't have any quote unquote junk food in my diet. Um, and that does fill you up. You do get society, like signals to your brain that you need to stop eating from whole foods from refined like bread and like pastas. Actually they, like I told you, Andrew, yesterday, they don't send signals to your brain to stop eating them, which is why they're so easy to overeat. Right. I don't eat those types of foods anymore. So there's a reason that we're both seeing that happen.

Yeah. Something that John Berardi shared on our podcast that's helped me is that 20 minute rule. You know, he said it takes you about 20 minutes to kind of even realize that you're that you're satiated. That's crazy. Like 20 minutes. Like it's not, you know, 20 minutes from like the first bite is 20 minutes from like the last bite. So you take, you take kind of, so you might have to stop a lot earlier than you think. Does that make sense? So you're, let's say you have a 16 ounce, uh, you know, ribeye in front of you and you just inhale the whole thing super quick. Well, now it'd be 20 minutes after, you know, cause you might still think, Oh, I'm still hungry, but you could potentially even stop halfway through that. I'm not trying to cause

eating disorders, but you can stop eating halfway through that. And maybe just, I don't know, check your emails or like do something, go on a 10 minute walk, take a little bit of time, really check yourself. Am I still really hungry? Cause it's going to take you about 20 minutes to, for your body to be like, Oh yeah, I think we got the supplies that we need. Something I don't do that I should probably do is eat, like, chew slower. I don't. I still can't do that. It's hard when you're fasting.

You know, when you fasted and that food, like, you're in, like, a real, like, I come home and i'm just like tunnel vision i'm like once i start cooking something and i know it's like time to eat like i i probably have resting bitch face and i look like a man possessed i'm sure and my kids are probably like wondering like what the hell is he doing yeah throwing pans around and going crazy i always joke around i'm just like i don't know when my next meal is going to be like this could be the last one you know if i end up fasting a little bit too long or whatever. And then another good marker is like if I'm eating with other people, you know, after we're done and I look around and people start yawning and stuff. And it's like, oh, okay, I made a good decision in just eating like the whole foods part of it, right?

Like I'd indulge in the sides, the breads, the this and the that. But yeah, I remember being like just exhausted after a meal because i'm just like i ate a bunch of garbage and now it's way different so how fucking good does that feel when you leave a restaurant you leave a situation and you made the right choice like it feels it does feel amazing and i think you know maybe people haven't experienced that that much but that does feel really good it is something that you it's like, I don't know if you pat yourself on the back for it or if like it comes from somewhere else, but like you feel good about it. You're like, you go home and you're like, I'm glad I'm glad I didn't do that. I'm glad I didn't eat that cheesecake. Like most things are going to come back at some point now like if there's some sort of weird crazy thing where uh you know you only have this opportunity once like my brother-in-law he did a shot with uh when we went to the 49ers game he ended up taking a shot with ricky waters right ricky waters like

you know hall of fame running back and it's like well you know if you got a opportunity like that comes like you should probably you should probably take it and be like all right fuck it i'm gonna eat the cheesecake or i'm gonna you know do this shot or whatever but other than that you're gonna be pretty pumped that you that you didn't do that thing that you kind of wanted to do at the moment because you finally feel in control man that's the thing it's like a lot of a lot of this dieting stuff is just like, you don't feel in control of your cravings of your hunger of any of it. And now when you finally get control, it's satisfying as hell. Your brother said one thing to me the other day and I was like, I totally agreed with him. He's like, yeah, man. Like when I fast, I feel like, I feel like I'm superhuman for some reason. Like

I'm not eating any food, but I just feel like I have this weird superpower. And that weird superpower is that you're not, you're, you you're the the craving and foods and hunger isn't controlling you and that's like for most of my life that controlled me that made me make decisions yeah you're no longer chained to that craving or whatever uh-huh yeah you know it's it's not like oh i'm like you're not a zombie going towards the next thing that you can put in your mouth and that feels damn good yeah um and then also um kind of like a mark bell moment where like you know mark i just recently said like you know i i do kind of feel like i'm better than everybody else in the room like you know fuck yeah i do yeah yeah uh you know just going to somewhere like like habit burger and i get you

know like oh yeah let me get like eight patties or whatever it is and i haven't been there in a while so don't don't get mad at me right now you know i get that you know grilled onions and whatnot and then they always kind of like they know how to take the order now because i've been there so many times i think maybe other people have started doing it yeah but they'll always stop me like just the meat like yeah yeah like are you like like you don't do vegetables or anything like uh i do but like it's just i just need to focus on the main thing and then i look at my plate and then i'll look at someone else's and it's like they got like the like the fried uh some kind of green i know what you're talking about uh

fried green beans maybe i don't know. Whatever it is. It's something. And then the fries and then big old hamburgers and stuff. And then I look and I'm like, well, they're out of shape. Yeah, our plates should look different. Even though theirs should look like mine. But you kind of do walk out of there with your head a little bit higher. You feel like you're just a little bit taller than everybody else in the room all of a sudden.

Because you're like, I came to this restaurant and I still somehow managed to eat something better than everybody here. And you get up in the middle of the restaurant stand on the table and go I smoked all you motherfuckers. Yes. And you just be like peace out and drop down. Peace out, pick up the shirt, walk out. Yeah, yeah. And people are like

who the fuck was that? What was that? And on the way out you just say scoreboard motherfucker. They're just looking at you like, what the hell? What in the world just happened? I think people listening should just, I mean, well, not do that part, but do the other part, you know, where you just, yeah, you're just like, I'm going to do better than everybody else here right now. Well, you're trying to, they call it walking away. They call it, you're trying to you're trying to they call it walking away they call it you're trying to walk away from the 97 percent um there's like three well i don't know what the percentage now

is but they used to say there's three percent of the population is uh well off and that's what you do you you want to walk away from people that have an average and ordinary physique you know or below right like they got average and ordinary physique i'm walking away from that shit and by walking away from it it just means just do whatever do whatever uh they're doing but just do the exact opposite yeah and say excuse me sir can i examine your meal for a second here okay french fries okay no french fries you know sit there and just you know have a clipboard take some notes be like chocolate shake okay no chocolate shake they definitely say the opposite of a chocolate shake water water yeah they definitely uh all right this goes back to what we were talking about i think off air but they probably had a lot of mayonnaise on there right oh god mayonnaise and fries god that's some white people shit for you yo we gotta find that video

and we're gonna i'll find that's's proof that white folks are crazy right there. If there hasn't been proof previously, that's the nail in the coffin. Okay. For anyone that's listening that doesn't know what we're talking about, I'm pretty sure it's on the Daquan Instagram page. There's this video at a baseball game, which is not surprising, but this couple who happens to be of Caucasian descent has a large tub of mayonnaise okay the man has some fries and the woman has her mayonnaise uh and he's taking his fries and

dipping in the mayonnaise okay that's that's kind of weird as it is but she has a large spoon and she puts it into the mayonnaise that's fucking gross and then she puts the spoon in her mouth and she just gobbles it and she's smiling on the big screen and then she puts the spoon in her mouth and she just gobbles it and she's smiling on the big screen. And then she puts her spoon in it again and does it again. And I just want to throw up looking at that. I can't find it. It's so disgusting. The first one that I pulled up, but I think they're definite.

I think they're just trolling. But it was at a hockey game. Oh, maybe it was a hockey game. Is it just a. Because it became a thing. Oh, maybe it was a hockey game. Is it just a... Because it became a thing. It became like a meme where they put whipped cream or something inside of mayonnaise.

Mayonnaise or mayonnaise, whatever it is. And then like... Yeah, hard to spell. Speaking of hard to spell. Is it possible? Yes. I also realize I can't pronounce the word self-conscience correctly without like... Self-conscious? See? Self-conscious. I can't... Weird. Wait, self-conscience correctly without like self-conscious self-conscious i can't self-consciousness

you say conscious but it's conscious it is conscious but it's spelled conscience it's spelled con science con science science english is dumb it's a good thing i don't have to talk so so it's safe to say that we uh with these people that were eating mayonnaise we don't need to run a 23andme test oh to find out they don't have african-american or mexican descent in them yeah man that's a trend between with our cultures right like i don't know any like a black person or mexican person even asian person that's like i love mayonnaise that's just like that's your thing i know i don't know why yeah why the only type it's like I don't even know exactly what it is but like it's in some

Mexican foods it looks like sour cream but it's just cream we call it crema and that's the only thing that I get somewhat close but it's not mayonnaise it's not sour I don't know what the fuck it is but yeah I don't mess with mayonnaise,

dude. My son loves watermelon and my uncle, you know, I know he got his attention. Well, my, my, my son's like sitting there gobbling down this watermelon.

Right. And my uncle's like, ah, he's probably half black. My son did like, he was so confused. Cause he's, I don't think he's ever heard that before.

I don't think he's ever heard anything like that. pure so then he like asked me later this is like years ago too and he asked me later he's like he's like what did that mean like he's like what was i doing he's like i he's like i think i was just eating watermelon i was like i think that's a thing i think people think that black people like watermelon maybe they do jake was a teenager when that happened? He was like, I don't know, 11 or something probably. That's so funny that like he didn't know, like he didn't. Yeah, he never really heard that part.

Number one, yeah. I think it comes from, well, the watermelon thing comes from like old cartoons where they would have like, or even caricatures where people or like white people, they'd be in blackface and they'd be eating watermelon. Right. And then they, because watermelon was seen as like a trash type of vet, like fruit. So a lot, a lot of black people would eat it in slave time. So that they kind of just like said,

all these, these love watermelon. Watermelon is loved by everybody at this point anyway, but that's where it comes from. I like watermelon. I like watermelon, too. Grape soda? It's good.

What do we have going on with grape soda? I don't drink soda anymore, but if I did, it would be grape. Oh. I think it was just high in sugar, so I think that's just what made it amazing. Fried chicken? Yeah. Yeah. But I love fried chicken.

I do wonder where the fried chicken thing came from, though. Maybe it comes from the South. Yeah, maybe Southern culture. It's the South, yeah. But I love fried chicken. I do wonder where the fried chicken thing came from, though. Maybe it comes from the South. Yeah, maybe Southern culture. It's the South. Yeah. But yeah. I fucking love fried chicken.

Who doesn't like fried chicken? I'll say this. The fried chicken that my mom can make, though. Oh, my God, dude. It's so good. I wonder. It's amazing. I wonder. It might be good.

But I don't mind having that. I'll say I don't mind having that stereotype because fried chicken is damn good and i will i i will support fried chicken for the rest of my life yeah i mean who doesn't love mexican food right yeah tacos like everybody if i say andrew you love tacos you taco eating like yeah i do eat tacos matter of fact the stereotype of having a giant penis isn't bad i mean that's i'll take it i'll take it i need that fucking bad yeah the only time it's bad is if like maybe you're not packing enough heat down it's like hey what happened maybe you're not representing so in in one aspect like you can say like there's a lot of pressure oh yeah there is a lot of pressure

you feeling that pressure? Yo, okay. Now, I'm going to get to the, okay. So a habit that I think that I really has helped me this past year, and I was actually talking to Josh Settleidge about it. We had, God, what was the breathing guy's name? I read his book. What's his name? It will come to us.

Okay, it'll come to us soon. But nasal breathing, man, you know, not for first off taping my mouth when I sleep has made a big difference in terms of my sleep quality. You know how important that is, but nasal breathing through like working out and jujitsu it's, and then just like generally life, making sure that my mouth is always closed whenever I'm doing anything has

made such a difference in terms of like my focus on the mats. Like I'd never feel flustered in jujitsu. I always feel like I'm in control of situations, even when things get bad. Uh, Josh Settleage, I think, uh, if no, if people don't know who Josh Settleage is, he's a, he he's here, he's a wrestler. Uh, you know, he's part of the team and he's a really dope dude. He's a blue belt in jujitsu and he's done wrestling for a long time. And he said that he started picking up nasal breathing and focusing on that earlier this year. And I feel like his opinion on this was super important because he even noticed, even with all of his grappling experience as a wrestler and as a jujitsu practitioner, when he started focusing on breathing through his nose, he felt, again, also in more control over his opponents on the mats. He doesn't feel as flustered.

He just feels overall better while rolling. And you don't see that often with like even upper belts, people don't pay attention to their breathing. I feel like if I was back when I was playing soccer a lot, if I was able to have control over my breathing, because coaches would always say, Oh yeah, in through your nose, out through your mouth. I think that I always felt that I wasn't good at endurance because my breathing wasn't right. I think that was a big thing. Cause like I did the cardio that Kirian Fitzgerald talk about yesterday was breathing through my nose the whole time. It was perfectly okay. It was tough. Like my legs were burning and shit, but I just felt in control the whole time because I was breathing through my nose and it

makes a big difference. And then you were talking about the author. Patrick McEwen. Patrick McEwen. So I was going to laugh because like, I can't pronounce that last name either. That's a weird one. Yeah. Yeah.

That is hard. And you know, it is hard to get into that habit of doing that, but the nasal breathing can really calm you down. And if you try it and exercise and you really struggle with it, just, just continue to try it. That's the whole point is it, you know, if you try it and exercise and you really struggle with it, just continue to try it. That's the whole point is if you need a gas for air, then just go for it. You don't need to try

to kill yourself with it, but it can be really, really productive and it can just help you calm down. You just might be waiting in line somewhere. You might be like texting or something. You might just be like, wow i'm just i need to just breathe normal in and out of my nose and you start breathing like that and it calms you down a lot yeah here's settlage now uh his instagram is great he needs a bigger following so it's just at josh settlage how do i pronounce we call him settle gate we call him settle gate because insima didn't know what his last name was for the longest time set ledge i just didn't know how to last name was for the longest time.

Settlege. I just didn't know how to pronounce it. I knew what it was. I just thought it was Settlegate. Yeah, so at Josh Settlege, S-E-T-T-L-E-L-A-G-E. Hey, you can't. Correct. Brazilian jiu-jitsu practitioner, wrestler, and lifter here at the gym.

He also works for Slingshot. And, you know, I think that when you're trying to figure out these habits, like the best thing is to try to just take the job or take the task and just make it so small or so easy. You know, if you're eating, you know, we like to fast, but maybe you don't dig fasting. But if you don't dig fasting, then you better be prepared for the day. That means you're going to have to prep your meals. And what Josh is teaching a lot of people, he talks often about daily discipline.

And you guys know how disciplined that kid is. It's like, it's, you're not, it's, it's annoying. You know, when you find somebody that you can't catch off guard, like they never look tired. annoying you know when you find somebody that you can't catch off guard like they never look tired you know they they always uh always have their hair just right and their their fucking beard just right they got everything just right all the time you're kind of like all right well this is getting to be annoying like can we ever catch you off guard but it's because when you break up your daily disciplines into smaller segments and the smaller fragments they're not that hard you know like it just becomes it just becomes a habit you know last night i came back from vegas ate a bunch of steak

and uh you know i go into the bedroom and i'm you know trying to you know prep myself to like go to bed right and i'm like ah shit like i'm gonna wake up early so i need to take my shower now i didn't want to do that it's the last thing i wanted to do i really just wanted to go to bed i'm like i'll take my shower now and i i'm like oh oh shit i gotta lay out my clothes ah shit i gotta brush my teeth like you just have these things you need to do before you go to bed and things will become if you set yourself up properly, things will start to become as easy as brushing your teeth. Yeah. I'm sure there's, I'm sure you don't miss brushing your teeth that often, right? Maybe it happens here or there, but maybe you forget a toothbrush

when you travel or something like that. Right. But like you don't forget it's because it's just ingrained. You don't forget to use the bathroom in the morning, you know, first thing in the morning you, it's like, I mean, you kind of have that urge to do it, so you kind of need to do it, but you'll have the urge the same way that you need to go to the bathroom to do the right thing when you set yourself up each and every day and you start to feel really good because you have that discipline. So another discipline for me is just laying out the clothes, which is really just almost like a metaphor for life of just being prepared. Just try to prep. There's people that talk about it quite often on YouTube and stuff,

like if you have coffee in the morning, have your coffee maker so set up and ready to go that you just push a button. The cup is already there. You don't have to go through the dishwasher and be like, oh, shit, my favorite mug's not there or whatever. Whatever little things are that you want and that you look forward to, them all up and when you set them all up each and every day your day will be easier like why why not position your life to do the things that you want to do why not you know try to see everything why not try to meet everybody why not try to fucking learn

everything but if you're trying to do this stuff and your life is hectic and scattered you won't be able to do it it It'll be too difficult. And you'll just be like, you'll give up. Yeah. That's important. It's interesting how much you hear people say, I don't have time to plan. Like I don't have time, right? No, no. You hear that quite a bit. I don't have time to plan my meals. I don't have time to prep this. I don't have time to that. Right? Like you don't have time because nothing is planned and nothing is prepped nothing is organized you'd have a lot more time if you started organizing these different things in your life that you usually it usually takes time yeah i haven't said in a long time but you know what mark was just explaining i mean we have like i think like 20 20 decisions to make like per day

where we can make like 100 like accurate accurate or like, uh, to our best ability. After that, you start to get like diminishing returns. So like if, if right when you jump out of bed, you have to like burn through like five of those, like, okay, now you have 15 like smart decisions to make for the rest of your day. Now this could all be total bullshit, but if somebody wrote it down somewhere and felt strongly enough to publish it i'm gonna try my best to like you know follow it yeah and and it just does make sense right like that's why like i've not completely but i've changed my wardrobe even i wear i wear two colors now okay steve jobs no not necessarily steve jobs

i wear black and gray every single day yeah because i know okay this shirt's gonna go with the black pants or these gray pants are gonna go with the black shirt like that's one less thing i have to really worry about now it might sound silly but it fucking helps because now that's like another what like minute to two minutes that i gained back in the morning. Yeah. It makes things so much easier. Yeah, you want your energy going towards the things that you want to do, or do you want your energy going towards bullshit?

You know, a bunch of just crap that you just don't need. Yeah. Yeah, absolutely. And real quick, one of the habits that I picked up, because I now only wear two different colors, is I used to have the pile. I don't know if you guys have had the pile but like okay i don't really know where to put this shirt i'm gonna just put it right here

and this shirt i'm not sure if it's clean or not i'm gonna put it right there and i'm like fuck this isn't gonna go with anything i have on right now i'm gonna put it right there so every week i had a pile of clothes yeah clean dirty matching mismatching whatever and so i just sat there i'm like you know I want to get rid of my pile. I want that pile to be gone. If I can have one habit or whatever it is, it's to not have this stupid pile. And so a simple habit that I picked up recently is I simply put stuff away. That sounds silly, but when you guys walk into a gym, how does it feel when you see dumbbells on the floor?

You see barbells not put away. It's kind of annoying, right? It's disgusting. Yeah, it's really annoying. Now, do clothes and even appliances weigh more than weights? It's like, no, they don't. But yet, we all here will never leave weights on the floor. Why the hell do we do that with our other stuff?

So it makes sense to me. I'm just going to put shit away. like last night i was dead tired like i just like i want to go to sleep and i just had something on the side of my bed like i'm gonna get up and i'm gonna put that away yeah i put it away and then as time has gone on like it's just gotten a little bit easier and it's just keep things keeps things a little bit more organized and on top of that it's definitely keeping my fiance a little bit happier right so happier house you know is just gonna be better just all around and yeah dude it's it sounds stupid but just put stuff away i think a lot of people are gonna get a lot from that just putting stuff away yeah that's that's big that's this is across the board

i started with just my wardrobe that's all i wanted to do was just not have a stupid pile because every time i looked at it it stressed me out and that was again another decision thing that i had to burn on do i dig through this pile of shit to try to find something that goes with this different colored shirt or you know whatever it is yeah now i don't have that yeah so like i'm spending less time you know wasting energy towards something that i don't care about versus now get up go boom let's go podcast yeah super simple yeah being a cleaner person being like organizing things planning things that'll you'll you'll be more productive yeah when your surroundings are dirty you don't I don't feel productive when my surroundings are dirty. No, it feels like everything's chaotic, right?

Yeah. I think something else that might help a lot of people too on the same note of putting stuff away, I mean, you just hear that as a kid, like your parents would say, put stuff back where you found it. What about your dad's tools or something like that or something that mom used every day or something like that? It's like, if you don't put that shit back, like in my house, you got, like your dad's tools or something like that or something that like mom used every day or something like that?

It's like, if you don't put that shit back, like in my house, you got a lot of trouble. Yeah. Like, where's my hammer? Like, oh, shit. You know, like when I heard like, where's my hammer? I knew like someone like someone's going to get. Yeah. Somebody fucked up bad and something bad is going to happen.

Like, that's not good. Like, if we're going to touch dad's tools, we need to put them back in the spot that we found them. And it just helps your life be organized, right? It helps you to be more organized. And then even on that same note, like why even just apply it just to, you know, clothes or appliances? Why not just apply it towards everything? You can kind of view everything as like picking stuff up too. So what I do with

like email and what I do with text messages, and I try to do this, I don't, I'm not great at it, but I do the best I can. I kind of have the one click approach, you know? So if I click on something, that's it. I opened it. It's now open discussion. And that's the discussion that I chose to click on. I used to not do that. And then I would open everything up and then I would forget about stuff a lot of times. So now I'll see, you can see the kind of preview. I will say, okay, Andrew and Seema are texting me. They probably were probably, you know,

either talking shit or we're just, you know, trying to set up another podcast or whatever. And I'm like, I have no idea what my schedule is for the next three days. So I'm just i'm just not gonna look at that for right now i'm you know if if there's other texts i feel like i can get to right at that moment then i'll i'll look at that um but once i decide to click on it then i decide to do something about it and that way you can kind of view that as like almost putting

something back you know wherever you found it so you know, don't click on something unless you have the time for it. Like you might have the time for it later in the day. Yeah. And I've gotten stuck while taking a dump in the morning, like answering like DMs and stuff. And I was like, oh, shit, now I'm going to have to speed to work. But if I would have just left it alone knowing I didn't have enough time, then it wouldn't have set me back and kind of push the rest of the day back or have to do laps after practice or something. I thought you were talking to LeBron.

Well, so the funny thing about that is I was talking to LeBron because he asked me where he could get the best gear from, and that's why he called you. Okay. Yeah. Well, I know because I was texting LeBron this morning, and he said he doesn't know who you are. And I was like, well, he said he was talking to you. But you're talking about LeBron Robinson, right? I'm talking about LeBron James. Oh, well, that's.

Oh, King James? That's why. Okay. No. Got our wires crossed. So you are telling the truth and you're not a liar. I'm happy to know that one of my friends isn't a liar. That's good.

Okay. Maybe. Yeah. Maybe. know that one of my friends isn't a liar that's well okay maybe yeah maybe can you tell everyone why what happened this morning mark or is that gonna be kept on the low oh well no people know uh people know that jj watt tore his peck and uh so i was yeah communicating with jj watt's agent this morning talking to him about the slingshot. My boy over at – my boy Kevin set me up with that. He is the owner of Mizzen and Main.

And J.J. Watt is promoter of Mizzen and Main and maybe even part owner. I don't know. Anyway, he wears their clothes. And a huge J.J. Watt fan. Love the way he plays the game. I love the fact that he is so charitable. He's raising money for various programs often. And anyway, I just wanted to reach out and see if I could help. So I said, hey, let me see if I can get you a slingshot.

Because coming off that pec tear is going to be really, really hard mentally, physically. And hopefully he can get back to doing some strength training so he can kind of strengthen the area. He just tore it just like a week and a half, two weeks ago. So it's going to be some tough sledding to figure that out. So I got caught up being on the phone this morning. And then I don't know why. I feel like sometimes I can't move. And I have a cell phone.

So I'm like I could easily just gotten in my car and and headed here but I was like well I don't want the phone to get like what if it drops the call or something you know so I was like I better stay where I'm at on the note of phones and driving I I that's I think that's great that you did that that you just stopped because man um I'm I'm not going to lie. There used to be times that I would get a text. And if I'm driving in a place where I feel like I can see it, I'll grab my phone. That's a nasty habit.

Dude, I stopped that. It's been a while since I've done that. But since I've stopped that, it's made me super aware of how many people are doing it on the road. I'm driving all the time. I look to my left and there's someone who's like this on are doing on the road like i'm driving all the time i look to my left and like there's someone who's like this on his phone on the road you see that everywhere i'm just like oh god this is some scary shit like if you're on the phone and the person next to you is on their phone and you're trying to and then so it's like you know think about what we talked

about on this whole show it's like how do you block that well maybe you put your phone in the back seat yeah i don't know chuck it out of reach if you can like it's not going to be easy because you're going to be like i need it oh no it's playing my music or what like you're going to make all these excuses for it but you're really just trying to rationalize and then it's just dangerous like do you do you want to end up paralyzed do you want to you want to end up killing somebody i mean that's what can happen they There's a lot of studies that have been done that shows it's worse than alcohol. And some people are combining the two, which is making things even worse, right? So it's a tough thing.

I need to get better with it because I'm still guilty of it. So I need to not do it at all. Yeah, I think being okay with pulling over will help a lot because there's been times where I'll leave here. I got everything done like communicated with my you know my girl i'm just like blah blah and then i'll leave and i'm like ah shit i forgot this and i've pulled over like right before the uh the first turn i've pulled over there probably like three four times to finish whatever it was i was doing and then take off yeah i mean also it does help that there's a chp uh facility like not too far away

because every time you pass you're're going to pass a patrol. I feel like this needs to be like a class. They need to teach this in school. They really do. They need to teach how to deal with inbound shit since you've got so much stuff coming at you in a given day. You need 10-minute breaks uh get your text messages and get to your dms and all that stuff no since it's such new technology that like yeah you're right kids are growing up with it but they're so used to texting all the time that i think that they're

going to be even the ones that are going to be texting and driving more because that's like that's part of their life you know there has to be a way to and there needs to be a way to integrate it more because man as i've been seeing just like how, like how much you see it around, if you're just looking at windows while you're driving, it's fucking scary to be on the road. Everybody. I think we're just heading towards everyone to be texting because the cars will self drive,

you know? Yeah. So one of my friends that just had a kid, uh, kind of recently was saying like, he doesn't think his kid will ever need to get a driver's license. That's, That's crazy. I was like, wait, what? Oh, oh, okay. I was like, yeah, I think I know what you're talking about.

Anyway, we should bring this one in. We talked a lot about here's some things that you guys can implement into your day. We talked about doing a 10 minute walk that it just doesn't get any simpler than that. It may deter you from doing things that are bad habits and it may also start getting you towards your goals in fitness or it might start to keep you away from eating snacks and shit that you're not supposed to be eating. Talked about trying to control overeating and we talked about how if you lean into the foods that are healthy for you in the first place, it's going to, it's a little harder to overeat on those things.

We also talked about kind of the 20-minute rule. You got about 20 minutes after you take that bite to kind of double check. Maybe you hit up a walk after you eat just to make sure that you were really, you know, you really are actually full. Something we didn't talk about but we talked about in a different way was just getting to sleep on time. I think it's a great habit that just about anyone can pick up is like, don't worry about going to bed like two hours earlier than normal, but maybe about 30 minutes, try about 30 minutes, see if you can carve out 30 minutes. And along with that discipline and something I think is really important

is that once you implement one discipline, it causes a cascade of disciplines to descend downward into everything else that you do. So go to bed a half hour earlier. Maybe you shut down your access to your wifi a half hour earlier. It's just, you know, setting up everything a little bit better for that next day. Um, and then, uh, also we talked about laying out, laying out your clothes the day before, basically just being prepared for every single day. Andrew talked in depth about putting shit back, you know, putting shit away. And I just think that those were a lot of really useful things that I think that people can incorporate into their day. Yeah. And then the breathing thing, you could do that.

The nasal breathing. Taping your mouth when you sleep. It's been huge for me. Nasal breathing. It doesn't sound like a big deal, but maybe get yourself to it. You know, whenever you feel like you're overstressed, if you can do it during exercise, even better. The last thing I just want to finish with, because this is something that's helped me too, is just responsibility. And, you know, just having taken extreme like ownership. Jocko Willing talks a lot about that, of the things that you're doing and just really try to put yourself on the hook for stuff. Try to make yourself responsible for things.

And so what I mean, what that means for me and how I've implemented that into my life is I have a group text. I text people and I say, hey, I'm working on it this time. Hey, I'm working out at that time. I try to do it as early as I can the day before to notify everybody like, hey, tomorrow's at 430, you know, and tomorrow's at this time. Or I texted you guys, I'm walking at 530, you know, things like that. That way, it's like, I don't feel like I have a choice. I really don't feel like now if I missed it, I don't know, just because I overslept or something, no one's going to really care.

But it's very personal to me. It's like a personal challenge for me to make it. And it's also kind of fun to see who can make it and who can't. And everyone has different things going on in their lives. But I'm just thinking, I'm not going to miss it. I'm going to try not to ever miss it. And now I'm the one setting it up. So it's more intrusive on everybody else's lives because they have a different schedule than I do. But I got a text from my brother this morning that he couldn't make it.

And it was actually just me and Jessica that ended up going on the walk. But that happens kind of often. I end up with like one person out of the six or seven that are showing up each and every day to it. And I think that part of the reason for that, number one is because I'm setting the schedule. So it fucks with everybody else's life. But number two is I just think that I have, I've introduced a lot of good habits for myself that have highly impacted my life that make the things that I'm trying to do each day a priority, a priority and i'm like i'm not gonna fucking miss that so there we go and it's cascaded down to everybody that works here too

like everybody here takes 10 minute walks yeah everybody walks you see everybody out there walking yeah cool it's pretty easy to just yell up going on 10 minute walk and i'll go with you yeah it's all. Yeah. I'll say this. If you work in an office or whatever, you know, you're working on a desk, try to see if you can just take one 10 minute walk an hour. Like I feel like that'll make a world of difference. If like you work an eight hour shift and you're taking a 10 minute,

you're literally walking for 80 minutes, just walking. If you, if you can manage it and your boss doesn't get mad at you for wanting to take care of yourself and maybe you can do some shit off your phone for work, please go do it. It makes such a big difference. Oh, I think it would help a ton. It's better than a cup of coffee. People are just going to keep leaning on that coffee

and they're going to feel tired and fatigued. Where can people find Andrew? Hit me up on Instagram at IamAndrewZ. Nseema, where are you at? At NseemaEang on Instagram and YouTube. Nseema underscore Eang on TikTok, which I currently have no posts. Tiki Tok. Huge thanks to all of our sponsors, Perfect Keto, Quest Nutrition, and our boys and girls over at Piedmontese.

I actually hit up Piedmontese yesterday and was like, I need more sliders. And then my list just started to grow. Right. So I'm like, I'm like, I need more sliders. I was like, okay, what did the guys talk about the other day? They talked about those tomahawk rib eyes, like any tomahawk rib eyes. I started like piling it on. I'm like, oh, I'm like, shit, I'm, I'm kind of asking for a lot. I was like, I had to erase a couple of things. I was like, I'll try to keep it more rational. But loving the food. And then last night when I came home from the long trip and, you know, I did get some food while I was in Vegas. I just grabbed a hold of some of the stuff we showed, some hard-boiled eggs and some salami and some cheese and stuff like that.

It was great to get home and have a home-cooked meal my wife uh cooked up the um she cooked up the fillets from piedmontese so good and yeah she cooked them uh with a little bit of olive oil and she put a little bit of she knows i get pissy about like what's on the food you know and like i really don't normally cook anything with any oil or anything um but she was like i I was like, what did you cook this in or whatever? Because I took a bite of it. It was fucking amazing. And she said, I put a little

bit of olive oil on it and I put a little bit of Worcestershire sauce on there. And I was like, that's another hard word to say. Worcestershire. Is it Worcestershire? Yeah, that's it. That's actually it. It makes it sound like you're an old person saying Worch. Worcestershire sauce.

Worcestershire sauce. Worcestershire sauce. But fuck, it was really good. Awesome to have them as a sponsor. It makes a huge difference for us. My order of, I think I got 12 flank steak? No, flat iron steaks is being delivered today. I ordered them on Sunday. they're getting delivered today what's amazing they cook fast they cook fast but also i think it was only

like four grams of fat per steak and then right now with my fat being lower than everything else i'm just like i like how like this how's this is not real life right now. Like, it's so good. It works out great. Yeah. I wish that they, I wish that we could use the fat sucking machine that they have, you know, on our own bodies. Oh man. That's how they do it. Right. Oh, I would look like one of those cows. They just lipo the cows. The fat sucking machine. Yeah. Yeah. Oh my God. This is why I'm honestly really happy that i i picked up fasting because if i was eating all day i would go through that meat so fast but i'm able to actually just ration out this meat so it lasts yeah oh god it's so freaking good it really is yeah yeah you guys

seriously need to give it a go head over to piedmontese.com that's p-i-e-d-m-o-n-t-e-s-e.com at checkout enter promo code power project for 25 off your order and if your order is $99 Piedmontese.com. That's P-I-E-D-M-O-N-T-E-S-E.com. At checkout, enter promo code POWERPROJECT for 25% off your order. And if your order is $99 or more, you get free two-day shipping. So, exactly. Like, I ordered Sunday night, and it's going to be here today. I'm out. Like, that's amazing.

Yeah. Perfect Keto. I'm still putting that stuff in my coffee. I'm still throwing in the MCT powders or the ketones, coffee flavored ketones. I've been sticking a little bit more to the coffee flavored ketones lately. I do about half a serving just because a full serving changes the flavor profile a little too much. I do about half a serving. I do it about twice a day. And I'm really digging having supplemental ketones. So ketones are something that your body produces. Your body produces them in the liver, I believe, if my math is correct. It's in the absence of carbohydrates. When your blood sugar, your glucose levels are down and you're not consuming carbohydrates, your body will start to produce ketones. Ketones are used very quickly.

And so by putting the MCT powder into your coffee, you are allowing your body to break down those saturated fats, medium chain triglycerides, convert them over into ketones. But delivering the ketones direct is a little bit more of a faster route. I want to call some people out on my social media who are incorrect. So I've talked about fat being a primary fuel source and they're like not in the presence of glucose, but what they're missing is that ketones rule all in the presence of ketones and glucose at the same time. I don't think anybody truthfully really truly knows, but your body will take ketones over glucose. So ketones are where it's at.

I'll stick by that. It's been helping me a ton. The stuff over at Perfect Keto makes being on a ketogenic diet a lot easier than it used to be because you used to have some tough sledding back in the day. You didn't have any yummy treats and you didn't have these supplemental ketones. Did you take the salted caramel MCTs home?

I don't know where they went. Because I wanted to use those this morning. I was actually very concerned. I was looking around. Oh, no. Yeah, I don't know. My bag, my gym bag, might know where they are. But I haven't seen it. I don't know. My bag, my gym bag, might know where they are. But I haven't seen it.

I don't know either. It's really good. Like what you were mentioning, I was looking for them. Looking around, yeah. It was great because we were talking about the salted caramel one. So I was like, I want to get that one. And then when I realized it was here on the table, I'm like, I'm taking that home with me. I saw you looking at it the other day when we were talking about it.

You were like. That's okay i uh i ended up taking the krill oil capsules home okay yeah i've been taking those every day and then i looked and i ran out so i'm like there's one on the side of the table i'm just gonna all right save me half like save me half nobody needs to know about the electrolytes you don't use electrolytes i would if i had them all right you know take one i take one it's okay okay yeah if you guys don't want to if you guys don't want to fight like we are right now uh head over to perfect keto.com slash power project at checkout enter promo code uh yeah check out enter promo code power project for 15 off your order um definitely check out the uh the cinnamon roll flavor bar yeah that's the one can i get a hey now hey hey now

do you think i think introducing some of these foods um is really really important to keep people on their diet like more long term like we know the key factor in all this is consistency. And then the only way to have consistency is to have some fun along the way, whether it's your lifting or your diet, or you're going to need just something to look forward to. And Quest Nutrition provides that with their chips. They have really good bars. They also have protein powders that you can,

there's all kinds of recipes. If you go on and check out their Instagram, they have all kinds of different recipes that you can uh there's all kinds of recipes if you want to check out their um instagram they have all kinds of different recipes that you can make uh all kinds of different yummy meals with um that donut bar like i i need to just get those bars out of my house i'm going to eat all of them at the same time and put peanut butter in between them oh god that's but uh you know the bars and the hero bars we always talk about those freaking fantastic yeah on our own instagram our igtv we posted the video where i baked the chocolate chip cookie dough bars i baked them dude the house smelled like like homemade fresh like fresh homemade cookies yeah

jasmine ran out she's like i didn't know we had cookie dough. She was freaking out. I was like, yeah, yeah. We'll be ready in a little bit. It tasted just like a homemade cookie. Yo, you saw the video from the carnivore chef? Yeah. So he made it after this one.

And yeah, he crushed it too. Yeah. He's making some great stuff. Yeah. He's making some yummy food. Yeah. I don't know. Was it his daughter, I think? His daughter, yeah. Yeah. Okay. making some yummy food. Yeah. I think him, I don't know. I was at his daughter, I think was his daughter.

Yeah. Yeah. Okay. I didn't, I didn't pay attention to who exactly she was. I assumed it was his daughter, but yeah, they,

they baked a double chocolate chunk cookie, whatever, uh, keto bar, not keto bar, uh, quest bar. And they ended up making like kind of like the same thing.

Like they made cookies out of the oven. And again, if you have like a little bit extra time or like, so I made it during the UFC fights. Like I want us to have something to snack on and enjoy like the fights and stuff. It was so good. Think about how great that is, though. Like you're still doing what you would typically think is a sin, but you're actually enjoying it. Like, that's a win. Yeah. Yeah. Like I said in the

video, like they say cheat clean, but I'm like, this isn't a cheat. Like this, there's nothing bad about it. You know, like it's, it's so good. You guys really need to try this stuff out. Questnutrition.com at checkout, enter promo code Mark's Quest for 20% off your order. And if you do have the time, I highly recommend you watch the video on the Power Project IGTV. And I lay everything out for you, how to bake a Quest bar into homemade cookies.

Where are we at? Oh, at Mark Smelly Bell on Instagram. Strength is never weakness. Weakness is never strength. Catch you all later. Because we set our handles already, right?