Mark Bell's Power Project - MBPP EP. 720 - Diets Don't Fail, Your Habits Do

Episode Date: April 21, 2022

Today we listened to our buddy Sal Di Stefano on Nick Bare's podcast discussing the difficulties of keeping people on track with their diet and fitness. We loved what he had to say and gave our thoughts on the topic as well. Check out Sal on Nick's podcast here: https://www.youtube.com/watch?v=iCnkR8p1qK8&t=1627s Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://www.vivobarefoot.com/us/powerproject Code POWERPROJECT for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://verticaldiet.com/ Use code POWERPROJECT for 20% off your first order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell

God, Andrew, you sound sexy. Sorry. Or you're welcome. Yeah. Thank you. Thank you. Andrew, I think you say sorry too much. I know.

Sorry. I was going to say, yeah, can you apologize? I meant to say sorry. I fucked that joke up. Can we start over? I think you say sorry too much, Andrew. I'm sorry. I'm sorry for bringing it up because I didn't mean to hurt your feelings, man.

I just tried. Oh, man. I just think that you overly apologize for stuff that you don't need to. And SEMA makes you feel awkward, though. I understand that because he does that to everybody because he's a bully,

but you don't need to apologize. It's funny. I do notice when other people apologize too much. Yeah. Yeah. I definitely sometimes will say goodbye too much, even though I try to juggernaut a lot of people. There's also situations I get into where I shake someone's hand and say bye like 17 times. Or like say bye and then I'm not really gone and they're not really gone and then we're still here.

Are you typically trying to leave the situation when you do that? Yeah, I think so. Bye. What are you eating, man? the situation when you do that? Yeah, I think so. Bye. Yeah, yeah, yeah. Mm-hmm. What you eating, man? What's going on over here? You know what? I'm going to be real.

More of you guys need to try this shit. Are you giving up on your diet? That looks like a pastry. What is going on here? No, no, no. More people need to try this. Did he melt down? I'm surprised that more people in our audience

haven't really tried the tasty pastry from Legendary because they're really fucking good. And the macros are crazy. 20 grams of protein, 5 grams of net carbs. And how many calories total? 180. Getting in my way. 180. Got it.

And if you're a chubster like me, you dip that shit in your protein drink. That's a chubster move and a Meathead move all wrapped into one. I wish it wasn't the afternoon right now because I would have dipped it in my coffee. But I'm breaking my fast right now. So your boy is just going to have this with a Zoa energy drink. They don't sponsor us, guys. It's just we have some. But they're good.

Yeah. Dwayne. The Rock. Bro, I think you're involved in this company somehow. Just built a fork over some dough. Oddly enough, they taste good. Derek actually, though, Derek more plates, more dates.

He didn't like the pre-workout? He did a whole video going on why it sucks. Oh, did he break down all the ingredients and stuff? He broke down all the ingredients. Yeah, yeah, yeah. Well, he knows his shit, and sometimes it's hard to get out of that space. Just let some shit taste good and have some caffeine.

Yeah, exactly. And one thing I'll say about this shit is it tastes fucking amazing and it has caffeine. So let's go. There you go. But yeah, tasty pastry. What's it called? Brown sugar? This was brown sugar.

Mom, eat both. You want me to get you one? No, I'm good. Brown sugar and strawberry? Same time? Well, this one's strawberry. Yeah, I'm going to have both. Do you have a particular way of eating it or you just start going down?

Andrew, tell me your way. So the brown sugar cinnamon one is insane. I'm going to put the camera on you because you're eating it. Oh, he's got a style going. I do the same thing. I'm going to put the outside first. Fuck, that's what you were talking about. Sorry.

You can explain that one next. But what I was going to say is the brown sugar cinnamon in the microwave for 15 seconds in the microwave, it comes out tasting like a cinnamon roll. Like legit cinnamon roll. Somebody who eats a Cinnabon and then goes to eat that, you're going to be like, you're a fucking liar. Well, I don't eat Cinnabon, so I'm sorry. But the closest thing I can get to one is the tasty pastry brown sugar cinnamon roll but what nsema's doing here uh i didn't know mark that's how you ate them but that's what i adopted is the tasty pastries come as a big big rectangle right it's got the the frosting down the middle and on the edges we'll say it's got a crust it's

not not the bullshit crust like a pop tart thatart that you kind of avoid. It tastes good. With that in mind, though, see what he's doing. He's eating the outside edges first. So you're getting pretty good flavor right there. Nothing wrong with that. That's how I do it. This is how you eat. Never mind. Yep.

You start on the outside and then you work your way in. Yep. Until you get to the good stuff. That's how you eat a lot of other things, kids. Until you get to the... I've had a lot of practice. Practice makes perfect. So now Nsema's just left with a landing strip of frosting.

A landing strip? Wow. He eats one edge first, and that's a good bite. He edged it first. He did edge it, yes. Nice job. That's perfectly said. But they taste good together, too.

Like, yo, this is so good. You're so fat. Guys, you really need to check it out. If you haven't already, get yourself a box. My favorite flavors are strawberry and brown sugar, but apparently they have a cinnamon roll on their website. No, dude. It's that one in your hand.

The brown sugar cinnamon tastes like a cinnamon roll out of the microwave. It does taste like a cinnamon roll, yeah. You're so lost in how good they taste. You're going to see my mist is true calling. I should have been a professional eater. Yeah. You eat a puss like that? You know that?

The way this guy can eat, I've never seen anything like it. That's from a vigorous Steve thing. He just gets so excited. It's unbelievable. Yeah. It's so good. That stuff's incredible. You guys, like, we're not bullshitting you.

This stuff tastes, it tastes so good my kids love it well i can't eat it around my one-year-old because he does want to like he wants to pick out everything now so i'm like whoa like hold on wait your turn but my daughter she loves him uh i wouldn't say she's the pickiest eater but she's not gonna eat a protein bar and oh that's the other thing all right if you guys are up on youtube drama and shit remington james and uh greg you said we're going back and forth talking shit about each other's protein bars i love both guys okay i hope i wish them nothing but success uh with that said these macros are actually better than those protein bars uh taste wise you know different structure different folks but for my macros 180 calories 20 grams of

protein and the flavor net carbs five net carbs and you can get into like oh but they put you know fiber and blah blah it's insoluble fiber they they are smart they know what the fuck they're doing uh you can't go wrong with a tasty pastry so head over to eat legendary.com get for sure get the strawberry for sure get the strawberry for sure get the brown sugar and the chocolate and those other flavors are good chocolate's amazing brown sugar and strawberry yeah same here i just can't miss with those uh load those up into your cart and use promo code power project for 20 off your entire order um don't even know if that comes out to even cheaper than the other two guys but But like I said, dude, macro-wise and taste-wise, you cannot beat the Legendary Foods Tasty Pastry.

So head over to eatlegendary.com. Again, promo code POWERPROJECT to save 20%. Links to them down in the description as well as the podcast show notes. You know, we need more stuff that helps bridge the gap between fitness and just like real-world shit. Like things that a good thing to try with a tasty pastry is to put it in front of a kid. They'll like it. They'll dig it. The kids are kind of like the ultimate test.

Now, it might not taste like if a kid is used to eating a lot of junk, it might not have that same level of sweetness that they may be used to but it's an awesome alternative and i think we need more things because like we're just like we're lost in our own little world here fitness yeah and uh i remember talking with austin bomb garden in the gym before and it was some protein something or protein shake or whatever and someone's like that tastes like uh that tastes like a chocolate milkshake or something. And Austin just looked at the guy like he wanted to punch him in the face. And he's like, a chocolate shake from where? And I was like, I'm going to get out of the way because these guys are going to fucking go at it.

And he's like, I don't know, like a McDonald's chocolate shake. And Austin's like, no. He's like, it doesn't taste like a McDonald's. He's like, it tastes like fucking protein powder. He's like, I realize maybe it tastes better than some of the other protein powder that's out there. He's like, but any normal person is going to be like, I can still taste that it's got 30 grams of whey protein in it as opposed to 30 grams of fat and 60 grams of sugar or whatever it might be for a shake. So we do need more stuff that helps kind of bridge that gap. And that's a little bit what we're going to be talking about today.

Yes. I will say, though, that with any vanilla with milk, because I like my, I like, like, it's great with water. Like, it actually is really good with water. But milk, the shit actually does take like a shake. It really does. And you could probably do some stuff with the Voodoo Udo Exanthan gum to make it a shake consistency. And it truly then does taste like a vanilla milkshake. No lie.

Good on the macros. I made a steak shake ice cream last night. There you go. And it was a double scooper of the steak shake, lots of ice, and some heavy cream, and a little bit of water. And it was, yeah, creamed my pants a couple times. It was so good. You savage. You going to do this in Smiley's Kitchen, by the way? Oh, yeah. Okay, good. yeah creamed my pants a couple times it was so good you savage so

you gonna do this in Smiley's Kitchen by the way oh yeah okay good so my my go-to has been a bunch of Greek yogurt

big old fat scoop of within you vanilla protein some heavy cream I do I do one for like the like the IG

and then I do one for reality like so like I do a little splash for IG and then I do the real one and I pour it in there mix that all up and throw some fruit on top it tastes like fucking ice cream like and again like austin i can hear him like compared to what yelling in the background yeah that's not

ice cream yeah that might not equal ice cream right but it's our if you can be patient enough and put it in the freezer for like half an hour to an hour, like, dude, it's, man, it's so easy to enjoy some really, really healthy treats. You know, it's just, you just got to just switch over, like stop eating, go into the drive-thru. Would you say you're enjoying life, Andrew? Absolutely. Would you say you're enjoying life more? Absolutely.

A hundred percent. Yeah. Yeah%. Yeah. Yeah, for today, we got our boy Sal from Mind Pump. He was on Nick Bear's podcast recently. And I would recommend that people listening to this show check out some of these other shows. These guys have great information. Yeah. Nick, obviously, he's running like a savage, and he's still jacked, and he's still big, and he's still strong.

Obviously, he's running like a savage and he's still jacked and he's still big and he's still strong. And then the guys over at Mind Pump, they have great information and they've been nothing but just insanely kind-hearted to us, sharing all kinds of information with us, business information, kind of behind-the-scenes type stuff that you don't even expect people to share with you. So I'm grateful for them and just grateful for the information that they put out. I'm grateful for them and just grateful for the information that they put out. But Sal really eloquently kind of paints a picture of why there's such a gap between the fitness industry and getting the regular person kind of on board with just fitness in general and starting to develop some of these disciplines and have these habits ingrained into your kind of daily life. And so we're going to play a clip if Andrew, if you can hit that clip up so people can hear it. Let's see what we got here. How many times have you talked to somebody? Oh yeah, I used

to work out and do that, but I just want to enjoy my life now. All the time. What a strange thing to say, right? I don't exercise and I don't eat right because I want to enjoy my life. Very, very strange if you really think about it, because you know, as well as I do, that good exercise, good diet improves the quality of your life. You are able to enjoy it better because your filter through which you experience life is

this healthier, more fit and vibrant, more mobile body. And yet here we have people telling us they stopped because they want to enjoy their life. What does that tell us? They went into it the wrong way, man. They had a totally terrible relationship with it to the point where they stopped because it was detrimental to the quality of her life. That just tells you right there. Andrew, tell me what you're hearing when you hear that.

I hear, I hear a lot because, um, when you're talking to people that aren't in it, when I say in it, I mean like they don't wake up and know that they're going to exercise that day to some fashion. They,

they want to know how long they got. They have to jump on a diet to reach that finish line. So that way they can then no longer be on that diet because from where they are right now to the end of that diet, there's going to be, I can't do this anymore. I can't have that anymore. There's going to be some form of sacrifice in order to see the scale, the number on the

scale, what they want it to say. What he's saying there is so freaking crucial because if they start thinking there is no finish line, like this is just your habits, this is just who you are now it's almost like the the habit just the the finish line disappears and you're no longer chasing that carrot that's out in front of you no matter how fast you run you're just not going to catch up to it but now eliminate the carrot altogether and be like this is just who you are but they see it as how long do i gotta suffer so that way i can get the the weight that i want the body that i want so when i get there i can now live my life and have whatever i want and you know have my cake and eat it too that's what i'm here dude i think people think

they're gonna like accumulate stuff and pile it up and same thing with money i think they're gonna accumulate money pile it up and then not thing with money. I think they're going to accumulate money, pile it up and then not have to work another day. Kind of same thing here. I'm going to pile up this body. I'm going to have a great body because I did this diet for X amount of weeks or X amount of months even. And once that happens,

then I'm going to chill. That's what I'm going to calm down. And even I'll say stuff like that to myself. I'm like, probably when I'm like, you know, 50, maybe I'll, and I'm going to calm down and even I'll say stuff like that to myself I'm like probably when I'm like you know 50 maybe and I'm like that ain't ever going to happen it's not going to happen financially it's not going to happen with my body

I just want to keep advancing I just want to keep figuring out ways of getting better what are you hearing in SEMA? man I was listening to the Blinkist is an amazing app by the way told you guys about it it's this app that kind of gives you summaries of books I usually if I find a book I'm really interested in I'll listen to the Blinkist is an amazing app, by the way. Fuck yeah. Told you guys about it. It's this app that kind of gives you summaries of books. I usually, if I find a book I'm really interested in,

I'll listen to the Blinkist, then I'll go buy the book and go through the book. But I'll listen to this book, Happy Fat. And it's by this author who, because guys, I'm really- What a great name. Guys, I'm really trying to get into and learn about individuals

who think about fat phobia a lot. Like she's a heavier woman. She's kind of against the dieting industry and diet culture. And I really just want to understand the viewpoint on the other side of individuals who aren't focused on fitness. And she was talking about how like there's internalized fat phobia, how 95% of diets fail, and they probably won't work if people go into it, blah, blah, blah, right? And Sal's talking about this right here, and Andrew, what you mentioned, that there's no finish line. The thing is, first off, yeah, people get into diets. They get into unsustainable habits

that they can't continue over time. Let's say they do lose weight. And the reason why there's this idea that 95% of diets fail is that most people are going into these eight week, 12 week transformations, you know, three month transfer, like, yeah, 12 week transformations, having habits that they cannot maintain. And then once they stop, because they hit an inevitable brick wall, life gets in the way, something gets in the way, they don't have good habits as far as sleep, et cetera. They go back to their old habits because they're so ingrained and they gain the weight back. And then they say, well, that's because dieting doesn't work. 95% of diets fail. This is unhealthy, blah, blah, blah, right? But if you can change your habits, if you can look at the way you get yourself to sleep each night,

look at your relationship with substances, look at your relationship with food and how much you eat each day and what you do when you're turning to food and slowly change these habits, it turns into things that we're doing. We love to eat. I had pizza on the day that I went to go- What the fuck? Andrew, you hear this? What do you mean you had pizza wait a second um you don't have abs bro you can't eat pizza there's this place called mod pizza it's one of those oh yeah yeah you get so fucking good to pick exactly what you want and i don't get why you okay okay andrew before you go in i don't get why you would get any other pizza

because i just kept saying add more beef add more pepperoni oh you gotcha and you don't get why you would get any other pizza because I just kept saying, add more beef, add more pepperoni, add more beef. And you don't pay anything more. They just keep slopping on the meat. And she was getting frustrated with me because I just kept telling her to add meat. But we were going on a hike on Sunday and the place we wanted to go, they wouldn't let us in till two. So we're like, okay, let's get some pizza. So we got some pizza and I loaded up with meat. And it was the only thing I ate that at that time. But then we went on this hike. I went home. I ate a steak. And it was cool.

But I wasn't bothered by eating that pizza because, number one, it was the only thing I ate so far in that day. Right? And I enjoyed it. And it was cool. I didn't feel bad about it. But it's because of all these other things that I do, not eating all day long. I don't intake excess calories from drinks and all these things we talk about. And I don't eat pizza every day, but when I do,

it doesn't get in the way of my goals or my progress and it's not a bad food. It's just like how much of it you have and do you have it every day? That's the thing. Right. And when you do have it, you get to enjoy it, right?

Absolutely. This is a lot of what Sal pointed out. I mean, the guy is a fucking genius. I mean, he's said a lot of really bright things on our show, and he continues to say smart things. But, like, I just was kind of mystified at how well he was speaking from the other side, it seemed like. But that's a guy that has a lot of experience working with a lot of people and someone that has probably felt the frustration of some of his clients. He's probably been frustrated himself and it's kind of heartbreaking in a way. You really are, you're trying to help people. They're giving you money.

You're trying to provide a service. They told you that when they signed up, they want to lose 20 pounds, 30 pounds, maybe more. And you're having a hell of a time trying to figure it out. And what he also mentions in the podcast, and this is stuff that I've found as well, is people think it's just like a lack of discipline. Like they don't know how. I don't understand how to do it. I'll never have the discipline you guys have. We hear that stuff all the time.

I'm not, you know, the gym thing, it's not for me. I'm not into that. And we gym thing, it's not for me. I'm not into that. And we hear a lot of this kind of talk, but then we come to find out the person's a fireman. We come to find out the person's never missed a day at work. We come to find out the person's a devoted husband, devoted mother, whatever the case may be. And you're like, oh, well, this person has a giant, endless well of discipline, it appears, when it comes to a lot of other things. They just haven't mastered this one part of their life. And hopefully over time, we can figure out how to get them there. But one of the things I thought was really compelling about what he said is he mentioned the word filter. And I love that he used that word

because that's what it is for me like i go out and run and i'm like yeah man like whatever happens for today like i'm chill with it i got fucking jujitsu karate moves for it like i don't really know those things but i have disciplines in my body that will help me defend myself away from whatever the hell is going on. I can give it a kayak. I can give it a fucking karate chop here and there. And I don't have to. Yeah. And I could sit there and like not even look, you know, when I do the chop.

It's like Neo from the Matrix. Yeah. Right. Remember that? Yeah. And the bullets. Yeah. Yeah.

And I mentioned Bruce Lee being like my symbol, you know, like my symbol of peace. Right. And he fucks everybody up. But who else would be like, you got to think in a situation where there's six people surrounding you, Bruce Lee's like, this is going to be awesome. Like these guys picked the wrong person. I have this skill set to deal with the stress,

with this harm that's trying to be inflicted upon me. So I really liked the word filter because he's able to filter whatever's coming in and have a different interpretation, a different perspective from it, based off of what's coming at him in the day. The perspective that I think is very interesting though, because he mentioned that individual who says, I stopped doing that. I stopped doing the exercise. I stopped doing this or that so I could enjoy life. And I think later on in that clip,

Sal actually mentions like the main reason people think that like people look at me and I've heard this before. They're like, ah, you must be so strict or you must, you must not really have that much fun or you, you must be super restricted, right?

Like people think that because of the way I look and the way i eat that i must have like a very restricted diet or my life must not be fun as far as when it comes to food and same with you same with you andrew but that's not true um that's not true at all and it's because the way that we approach exercise because the way that we approach food. I can understand somebody not doing everything that we do from the get-go because we know that to change and to be able to progress as far as fitness is concerned, you need to slowly change and first off, figure out what the bad habits you have are

because if they're your habits, you might not even realize they're bad. You might not realize that being on your phone before bed and going to bed late is bad for you because it messes with your sleep. You might not realize that keeping certain foods in the house is bad for you because you keep it there because other people live with you, but you end up binging on it every now and then and it adds up. You might not realize that drinking certain things is bad for you because those calories can add up or that alcohol affects your sleep before you go to bed and you don't sleep well and it messes with your decision making the next day your cravings and decision making the next day so you might not even realize that that's one of the things that's totally fucking you but we do and we have these little habits i drink but i don't really drink past six or seven p.m

right because i know it's going to mess with my sleep. Um, I, I'll, I'll fast for some of the day, but when I eat, I eat a lot of food. So I feel satisfied. I don't feel like I'm restricted at all in terms of food, but we have these little things that make our life so easy and so enjoyable that I believe that if in the individual that Sal was talking about, if they had an opportunity to do the things that we do or hat,

like, and if, if our habits were ingrained in them, they'd feel that life was fucking amazing. This takes a long time. It really does. It takes a long time. And what Andrew mentioned about the finish line, I think it's actually amazing that people are that intuitive, that they kind of know what they're getting themselves into so a lot of people won't even get involved in fitness at all because they're like i think like that just seems way too hard way too difficult and for the person that uh got out of it because

they said like they they want their life to be better because they were so tied to the all this stuff they just took on too much. You literally like bit off more than you can chew. And we see this with people like there's a lot of adults that they do a nine to five job. They have a couple children. They have a wife. They have commitments.

Maybe they go to church and like the kids, one kid plays softball, the other kids plays football. And you got like, you're going from this practice and that practice. And like, you're kind of with your kid, but you're just driving them to and from shit. You don't feel like you have the kind of quality time that you thought of when you thought about having a family. And there's so many other stresses going on that you're like, ah, you know what? For today, I'm going to make an exception. I'm going to roll through McDonald's. But then the next day is, well, it's Saturday

and I should be able to enjoy myself. Well, it's Sunday and there's football on, you know, it just keeps going on. Oh, Monday is my mom's birthday. And just, it's like, okay, well, it's your mom's birthday. That doesn't mean, it's somebody else's birthday. It doesn't mean you have to partake in whatever the thing is. And it doesn't mean that you have to miss it. Are you taking on too much? Why not take on an amount that you feel could be something that you could live with? And this is, I stole that right from Sal. He says it in the podcast. He says, let's start to talk more openly about a couple of decisions that you feel you can live with. Now, that doesn't mean that you do it from this day forward forever and you never miss a day, but could you drink two more glasses of water every day? Start to go

through that list and check that off. Can I do one 10-minute walk every day? And again, I'm not saying you're going to be perfect. There might be days of travel and there might be some stuff that's screwed up, but these are like things that you want to try to make non-negotiable. Could I do a better job of keeping my phone out of my room? I'm not even saying to keep your phone out of your room. I'm saying, can I do a better job of keeping my phone out of my room I'm not even saying to keep your phone out of your room

I'm saying can you do a better job of that can you do a better job of being conscious of how much protein you eat again I'm not going

to even throw down a requirement that staples you to that but you know can you do that and then from there you can kind of walk yourself through like what are the foods that you to that. But can you do that? And then from there, you can kind of walk yourself

through like, what are the foods that you like that are healthy? Can you eat a little bit more of those? I didn't even try to subtract anything yet. I didn't even try to take anything away from you. Could you replace some of the soda that you're drinking with some Coke zeros or some other alternative, something that you feel is going to be a better decision than the 120 calories that you're drinking from the soda and the 40 grams of sugar or whatever the hell it is. That's the way you want to try to paint this picture. What are things, all right, I'm starting tomorrow, I'm going to the gym every day and i'm not gonna eat any carbs and i'm gonna start that on monday and the summer's coming up by august i'm gonna be

fucking shredded you guys won't even know you guys won't even be able to recognize me i'm gonna be so fucking lean that's where i like i think some people that are in fitness that's where they start and that fucking backfires and people that aren't in fitness they're's where they start. And that fucking backfires. And people that aren't in fitness, they're like, I'm going to do this. And I heard about this guy losing 20 pounds in 20 days. They're like, I'm going to lose 40 pounds in 20 days. Watch what I'm going to be able to do. And they dive all in. I'm going to exercise. I'm going to do, they still have all their other responsibilities of bringing the kid to softball, bringing the other kid to football and all the other shit that you have going on. And it's just way too much. Yeah. The, uh, it's, it's weird

when you start celebrating those, like the one decision to do X, Y, and Z. Our household is just like everyone else's. Um, we are conscious about our diet and exercise, but there's nights where it's like no meat is defrosted. We got no plans. Like, all right, I'm going to drive through in and out on the way home. It happens. I remember same situation. Nothing was ready, prepared to go. No excuses for it, but just nothing was ready.

It's like, I don't want to do that again. Like, no, I'm going to go home and cook, you know, some Piedmontese and actually like have like a real dinner for us. The feeling that you get after all that and being like, I didn't do the drive-through thing. I didn't feed my family some garbage. I fed them some nutritious food. Like we all stayed on plan. Like we all ate together. We're happy. It sounds sounds weird but like there's no amount of any fast food or any prepped foods from somebody else that could have tasted better than what we ate that night because we all fucking won you know and it's just those little small like wins like that when you're on the outside you're just like whatever dude like you ate dinner no fucking

big deal i like in and out i would have went there instead or whatever you know but when you start accumulating these points like it just it feels so good it like you couldn't have paid me to eat fast food that day it would have been fucking impossible i'm like no i'm gonna feed my family some real shit and on that dude it's like if you're someone who you you find that you're eating out a lot you're going out and buying a lot of fast food quite a bit for yourself for your family or that's one of your things then maybe instead you make a decision to purchase some meat purchase something that you can cook and say okay okay, instead of going out to eat five times this week, I'm going to try to only go out to eat three times this week, two or three

times this week. It's the thing that you were just talking about. Try to lower your barrier to entry with these goals. It wouldn't be great if you didn't go out to eat at all that week. Would be great. But the thing is like, let's say you don't manage that a lot of people when they don't hit that goal that they had to be perfect they punish themselves and then they immediately they just fall off the wagon they're like well i knew this shit wouldn't really work i knew i couldn't stay consistent i knew i fucked up so i'm just they go back to their bad habits because they don't think oh i've made it it's that all-in mentality that can really fuck you. Some people can praise that and it's like admirable when you see someone go all in on a

goal and then they've been a hundred percent and they're killing. Okay, that's great. But especially when trying to get rid of bad habits and build new habits that you are quite literally not used to doing, it's much better if you take a, you give yourself some grace and leeway when you fail, like fail when you don't actually follow through fully with that goal. Look at what you did good. Well, shit, you usually only cook one meal at home. Did you cook, did you manage to cook three meals at home this week? Good fucking job. That's a move in the right direction. Can we do a little better next week or can we at least keep it to that three meals that you cooked at home? Cool.

Let's progress from there. But trying to build habits like doing the things that you do every single day and trying to put all those habits in at once, if you don't hit that goal, you, you're going to fall off. So, so if you do, if you don't hit things perfectly, understand that that's a, that's an okay thing to do. I think most people,

if they were to hang with us for a few days, they would be pretty tired. You know, they'd be pretty exhausted trying to do what we do. However, we would be exhausted trying to do what they do. We're not used to it. You have a nine to five job

and you think you have this cushy job where you just sit in your office and you're thinking like, it's not that hard. Well, I know Andrew's done it before, but me and Nsema would fucking die doing that. Like that would be, I mean, I'd get fired right away. Like I would just be such a shitty employee, first of all, but I can't walk in your shoes because I haven't – I haven't – I could walk in your shoes if it's something that I did progressively over time.

If you're like, Mark, you work at this computer for this amount of time and then tomorrow in a couple weeks we're going to build up to doing this and then you got these other responsibilities i i would i would uh imagine that i would be able to do it but if i just jumped in out of nowhere i wouldn't be able to do it it would be it would be it would feel overwhelming and it would fuck with a lot of my other decision making skills i think one of the reasons why some of the uh people that are getting to be really popular and i think we're going to see more and more people like this, and we're going to see fitness being made fun of more, not necessarily like a fitness shaming type of way, but in a fun kind of theatrical way, the way that James Smith does it, the way that Jordan Syatt does it. Those guys are absolutely hilarious. Andrew, if you can bring up the clip of James Smith on Instagram, where he,

he pretends he's a doctor. I mean, this clip is just, this clip is just great. He takes a stethoscope, puts it on his back and we'll just show the clip of it in a second here. But I think that you're going to see, because there is that huge gap and we all know it.

We're like, Oh, this is no, gap and we all know it we're like oh this is no you know this is normal for me to like you know go to thanksgiving with my tupperware or some of these insane freaking things that we do uh in the fitness industry let me know which one it is when you see it i think it's earlier than is it it's it wasn't too long ago it should be probably like a real i I would imagine. It's definitely a reel. Let's go to his reels. And I also sent you something, Andrew.

Pull that up later because it's kind of funny. Oh, no. It's probably not going to be in the thumbnail. Yeah. Oh, there we go. Yep, there it is. Okay, let me. 699,000.

Wow. You guys need to be following James Smith, by the way. He's phenomenal. Oh, there it is okay let me 699 000 wow you guys need to be following james smith by the way he's phenomenal oh there it is sorry doctor very interesting i think the reason you're not losing fat is because you're not eating let me start over my name's dr smith and you should believe everything i say because i'm a doctor interesting. I think the reason you're not losing fat is because you're not eating enough. And I think we found the source of the problem. Carbohydrates. If you wish to lose fat, you can never eat carbohydrates. To examine you properly, I need you to take your shorts and pants off. Care to explain this?

Eating leaves? Leaves are bullshit. Leaves do not want to be eaten. properly i need you to take your shorts and pants off care to explain this eating leaves leaves are bullshit leaves do not want to be eaten why are you eating things that don't want to be eaten what's that a cow doesn't want to be eaten that's not the narrative i'm a doctor especially one that's very this guy's social media the only thing i care about is people's health and patient and patient welfare. I'm only doing this to help people

not to build a following or to make money. My name's Dr. Smith. So good. If y'all saw the subtitles, he was going after Saladman. Yeah. I love Saladman, but that was funny.

That was just amazing. The ridicule on fitness is great. You don't necessarily, like I like a low carb style diet. I talk about a war on carbs and all that stuff all the time, but I also understand there's an energy equation to this whole thing, and for

me, not eating a lot of carbohydrates helps me keep my energy that I take in, in check. And you get more fat. Some people who are newer may not realize you get a lot of fat and lower carbohydrates. Absolutely. So you're getting an energy. You're getting energy. What's this in Zima? Okay.

I want to mention this because HTHQ is a really funny dude. But he mentioned this thing about exercise, and I hope this is the clip. But just play it real quick. It's only a minute. Life's too short to exercise. I'm just going to be honest. There are so many better things to do than exercise.

We have finite time on this earth. And this is what I'm saying. Look at her face. Exercise is such a conspiracy. They go, let's say you spend an hour on a treadmill every day. It's not a conspiracy. Let me explain why it's a conspiracy. You spend an hour on a treadmill every day.

Yeah. Somebody get out a calculator. Okay, let's say you live to be 85. Okay, 85 years old. And you're exercising every day since 15 years old. So, 70 years of exercise. 70 years.

So, 70 times 365 and an hour every day. How many hours? 25,500. Divided by 24. 1,064 days. Divided by 365. It's 14 pages!

It's just a little under three years under three fucking years of your life walking a treadmill yeah but on page 14 here's the thing will that exercise extend your life more than three years no what an interesting take. I dig it. I dig it. So here's the interesting part. We were just talking about exercise being dumb, exercise being kind of stupid. In what he's saying, it makes a lot of sense, but exercise will accumulate a lot over time. And depending on what you spend your exercise time doing, if you spend your exercise time lifting weights, you can assist yourself to burn more calories throughout the day and it could make it easier

to enjoy certain foods certain times when you do want to let your guard down and when you do want to enjoy yourself and experience certain things without being overweight, without being out of breath when you go upstairs, without being out of shape for parties or whatever the things are that you want to do, you should be able to experience life a little bit better when you're in better shape rather than worse shape. The thing I do find really interesting though is you don't have to spend that time doing something like being on a treadmill. That is a good example. I think if you are managing your weight and you're on a treadmill and you are fairly happy about it,

then I think that's fine. But there's other things that you could be getting to that could probably be a better usage of your time. And I think trying to trade out burning calories and calories in, calories out isn't a great way to look at fitness. And I don't think it even really works that well. If you were to say, hey, I'm going to keep my body fat in check by doing this treadmill every day for an hour,

I would say, is that because you like to eat certain foods? Like what is that for? Because you could simply just change some of your habits with your sleep, change some of your habits with your energy intake, and you don't have to spend that time. I've said this before on the show, food costs you time. Food is time. The more junk food you eat, the more time you got to spend on it. The more junk food that you eat, the more time you may spend in the hospital, the more money you're going to pay for, the more medical bills that you're going to amount, the more prescription drugs that you may need. So I like, I like, like what that guy's pointing out. I like what he's saying and it's fun and it's funny. But at the same time, like we don't necessarily

need a lot of exercise. So in a way I agree with him, we don't necessarily need a lot of exercise so in a way i agree with them we don't necessarily need a lot of exercise in order to figure out a good energy balance i love ethan klein i used to watch a lot of uh h3h3 back in the day you guys remember just the right height no bucket required yeah yeah he was like no just the right height no buck okay he was reacting to a video about a man who loves to have sexual intercourse with horses uh Uh, and that guy said, I heard that guy in the video was like, they're just the right height. No bucket required.

So he doesn't have to stand on a bucket to get his thing on with that horse. But, um, Ethan's Ethan has been anti exercise for a while. And I, I think it's really interesting because like, I, I agree with you.

I kind of get what he's saying there, like spending an hour on a treadmill each day. But when I look at like resistance training in the gym, there's all the benefits of getting big and jacked and having big muscles. Cool. That's great. But I think of the long term, like I see my grandma right now. She's 100, right? I know that if my grandma, if weight training was a normal thing to do when she was younger and if she did it, at this point, she'd be walking around a little better probably. She'd have more resiliency in terms of her body. Now, she's done a great job since she's walked all her life because her mental acuity and even her body is good to some extent at 100 years old.

But I think about some of the stuff that we're doing just to keep muscle mass on. Because as we get older, there's going to come a point where we start to lose a little bit of that muscle mass, decades and decades. But if we still have the ability at 70, 80, 90 years old to bend down and pick up a dog, a puppy, or walk up the stairs without having pain in our hips, right? Because we have built up these parts of our body to be able to withstand time, that's not just potentially living longer, but also having a just much better quality of life because of the exercise that we do.

And the weird thing is that exercise in and of itself, it's something that's even more necessary because of the way that we live these days we've talked about this on podcasts but if you think back to the fucking even the 80s right or you let's let's look at the 40s and 50s people weren't necessarily sitting around that's on screens or at desks as often movement was more of a normal thing going outside walking etc that was more normal now like we have to talk about taking walks that's that's abnormal everything can come to us so we need to be using our bodies more so our bodies will be more resilient and last longer

and so that hopefully we can last longer so it's a necessary thing. I wonder if this guy, are you aware, does he do, does he have any like hobbies that where he's like, you know, fucking skiing or water skiing or like skateboarding? I don't know if even hikes or whatever,

but I just know like whenever exercise, like in the past, apparently he's tried getting that, doing that stuff, but it's just never been something that's really been up his alley. And I could understand some people who are like i don't like to exercise um but i just look at i mean i do all of this because i enjoy it but i also look at decades down the road how will my life be if i don't have these habits in line because i can

see examples of that i see examples of people who don't really take care of things, who don't move much. And it's obvious to see that we need to do some maintenance of this meat sack if we're going to be able to have it last a long time. It would be great to try to get a hold of somebody like that and communicate with them and maybe, you know, get them on the podcast or something and say, do you not want to push your mind forward? Because your mind or your brain has X capacity. No one really knows what it is. But he's very successful. Extremely.

So I'm sure he's a guy who's progressing and moving forward all the time. So it appears that he's using, I don't know, 80% of his brain. And like, he's got this capacity humming when it comes to his brain, when it comes to things that are business related, but then his heart, like why, why, why would he only set his heart like 40% of what its capacity is like, why not expand that a bit? And Because we know that when you start looking into other stuff, business-wise or even just interest-wise,

how much more that opens up a lot of other stuff. I don't know his background and his history, but I'd imagine something started with one small step in this direction and it ended up being a giant leap for him in the long run. And that's the way all this stuff works. And so that's why we encourage a lot of exercise. But please forgive us if we sent the message of like that we think you're a bag of shit if you're not in the gym. Because fuck the gym.

Like I think the gym sucks sometimes too. Like I don't always want to be in the gym. I've been in the gym for like 30 years and I'm a knucklehead and I understand all that and I get it. But like, I like being outside, I like doing other things. So if you never find a real vested interest in the gym, don't go. Yeah. You don't have to go. I agree with that. But I also think, and again, everyone can live their life the way they want to live it. I get that. But I also think that like if an individual, so if you want to have a life where there's potentially not a crazy amount of pain in your body as you get older. Because you see older individuals always talk about low back pain, knee pain. Things start to go. They don't get up as much.

They start to be seat-bound a lot where they're just sitting a lot. And if you want to have a life where in the future you take a trip somewhere and you want to be able to move around well, painless and feeling strong and with vitality, you don't have to go to the gym, but you should find something that can allow you

to exert your body in some way and build some muscle tissue because as you get older, it gets harder to build muscle. If anything, the body is like, huh, it gets easier to lose muscle, right? So you want to build a body that's resilient over time so that when you're in those stages of your life where you're 50, 60, 70, you can still do all those things that maybe you took for granted when you were 20, 30, 40, like going downstairs or bending down to pick something up.

All these simple things. You don't want those things to be hard when you're older. If anything, you want those things to just be a part of life. Easy. And that's why, like, you don't need the gym, but you still need something that will allow you to not just move, take walks outside, whatever, but build some muscle. Because thinking outside of just looking better or looking more pleasing as far as your aesthetics are concerned,

you want that muscle to be able to function for life. And that's the things that I think about, and that's the things that we think about here. Body weight exercises, moving yourself up and down, you know, stairs or hills, carrying stuff. Like it doesn't, you don't have to necessarily hit the gym, but the gym is a way more convenient way of like getting a lot of these things done. Yeah.

So I think you can kind of use your imagination. Body weight exercises, mountain biking, like there's a lot of options that you could hold on to, like even just going for a sprint and doing some jumping. I saw a guy who's probably mid-50s, maybe even a little older. I saw him out at UC Davis sprinting on the grass. And I just stopped him for a second and I said, hey, I said, that was freaking, he was moving well.

I was like, this is really cool. He wasn't like, he didn't have like the best physique or anything. He just was kind of a normal desk job looking kind of guy. He didn't have a lot of body fat on him or anything, but he also wasn't like completely ripped or anything crazy like that. I said, hey, how often do you come out here and do that? I was like,

that's awesome. He says every day. It's like, God damn. And I said, do you like lift and do some other stuff? He's like, yeah, I don't really love it. But he's like once or twice a week. He's like, I, he's like, I do some resistance training. I'm like, that guy gets it. You know, that guy found, okay, I like this. I'm going to do this a lot. There's the other thing that I know that I, that would probably be in my best interest to do. I don't love it, but I'm going to go in and make sure that I get it here and there. Yeah. Simple. Yeah. I think the, the biggest hurdle is just the misconception and just uneducatedness of the gym. Um, the reason why I say say that because i'm thinking back about like what what hurdles i had to get through just to get to become a regular inside the gym sorry everybody my voice is all fucked up um it's sexy no it's hard to breathe without without like trying to

cough this whole time mouth to mouth maybe i got you thank you guys appreciate it three-way mouth-to-mouth hey now okay you're looking at me right in the eyes. Do you not like that? I mean, I love it. How come dogs are weird about that when you look them right in the eye? They are, huh? They really are. You ever look your dog like dead in the eye?

Yeah, I do that all the time. Dogs get pissed. They start barking at you instead. Not mine. I think mine are used to now because I'll just stare at them. Well, because you probably tackle them. I think it's funny you say that. They look around your face a lot. Yeah.

I heard that somewhere yesterday. I was like, and then I started looking at my dog in the eye. I think Rogan mentioned it, but I've noticed it before even with my little tiny doggy. Does Daisy get weird about you? Yeah. Andrew, don't lose your train of thought. I'm pretty sure i'll remember it but no my my youngest dog hit like because he's like he'll start barking at like the wind i'm like motherfucker you woke up the kid again yeah and so he'll come close to me when he's asleep and

i'll just stare at him and he'll be like i know i fucked up i was he'll be like i don't know what i did but i'm sorry already and i'm just i'm just staring i'm right in the you know his eyes and he's just like yeah dominance thing yeah yeah but i love looking at my dogs in the eye because like they just they just like they do that all the time like this motherfucker is for real i don't know what happened but he seems to be serious also sidetrack i gotta say it feels good waking up the morning and walking downstairs to three wolves that just go into my backyard it's like i have three huskies so it just feels badass anyway that's awesome go back going back what the resistance going into the gym was like i just assumed gym bros were literally everybody not that a gym bro's bad but like i

thought like everybody was on steroids like i thought like all these things and then i had no idea what the fuck i was doing in the gym anyways so when you combine that with like bad experiences and like pe and shit like the the you know we think like oh yeah just do a little bit of exercise but it's like dude a little bit of exercise is like the they want to do anything except that you know they'll do anything and so it's just i i don't know how we do bridge that gap of just like educating everybody and being like hey like no one's gonna look at you no one's gonna make fun of you if you ask for help they will help you and honestly that's probably where you should start anyways and if somebody's such a dick that they like they stare at you or do something in the gym that's that's like a lot yeah a lot of people have that feeling when they they step foot for

the first time in the gym especially women or especially people who are a little bit heavier and they're they're trying to change sometimes some people do have a bad experience with somebody where now they're just like all these fitness people are that way but that i don't think that's most people i don't think that's most people in the gym i think a any decent gym will filter out those people anyways because there's going to be more people willing to help than i mean it's going to be rare if anybody's trying to actually like film you and make fun of you or whatever yes but like dude if i saw that i'd be, what the fuck are you doing? You know,

I'd be, I don't know. Like I would definitely say something like now that I know, you know, what's up. But yeah, I'm just thinking like, like the,

the barriers of entry, like we try to make them as low as possible, but I think a lot of it has to do with like the, just miss information, misunderstanding of like what it actually is like to go to the gym makes me want to like i think i had this idea a while back but like filming my whole experience of like going and signing up for a gym and being like a total noob at a new location so that people know what to expect yeah i think that'd be fun do you guys think that everyone experiences a time in their life where they want to be stronger oh i mean yeah i think so i mean i can't imagine not i mean like when you think of like simple

things like moving objects if you have to move right and you have to help somebody move a couch or do something like i can imagine there are instances where like you're like an individual who doesn't exercise at all or whatever like your body feels kind of weak or frail you know what i mean and that's an instance where you'd want to get stronger um i'm just thinking back like when i was a kid like now i was into sports but i mean whatever it is in pe like you're playing kickball and it's like dude i wish i was strong enough to kick the fuck out of this ball just so that way I could hit a home run. Like the most like minimalist like stupid thing that a kid would think of, like, yeah, everybody has at some point been like,

I wish I was stronger to do that. Yeah, what about the kid in school that's kind of intimidating? You know, he's known for like fighting or whatever and not saying you need to necessarily be stronger, but you need a skill set to be able to overcome that guy or to not even sweat him at all like maybe he doesn't even fuck with you and maybe it's not really a thing but like you just don't like the aura that he has that he's like because he wants to be mean and kick everyone's ass type thing i think that you're ultimately going to be faced with it no matter what you do um whether it hits you at 80 or 90 or whether it hits you when you're 13.

I think ultimately everybody will be faced with the realization like, man, I need to probably get a little stronger. When you're older, when you're elderly, you're going to be faced with your bones degenerating, your body breaking down. And you can prolong a lot of this stuff with a lot of different things. Just not overeating, you know, not overeating. This is like a myth and I kind of want to shoot a video on this. It's like one of the fastest ways to get stronger is for most people to lose weight. And they would just be like, oh, no, like, cause they ask me all the time, didn't you get weaker when you lost weight? But I'm like, but weaker for what? Stronger for what?

Body weight-wise, I'm way stronger. You want to increase. Think about your average person. They're not that strong anyway to start with, especially if they don't have a background in lifting. Imagine just your average person loses 50 pounds. How much longer can they hold themselves on that pull-up bar? How much easier is it for them to do a full range of motion squats? The person who's 50 pounds overweight, if you said, hey, let me see you do 10 lunges on each

leg, they would say, you know, I think I need like a warmup. And this might be because their knees hurt and stuff like that. So you literally get stronger. I'm not saying for everybody, because there's some people that are already thin and they don't need to worry about necessarily losing weight. But strength is something that is always going to be sitting there. And it's part of the reason why I say strength is never weakness. Weakness is never strength. There's not really going to be a time where you're like,

yeah, I wish I was a lot weaker. Like that would have been super beneficial. If I was weaker for that fight, that would have been great. I would have got my ass kicked faster. if i was weaker to get out of that burning building like that would have been you know what i mean like you you want to be bigger stronger faster to some extent in some in some capacity in some way and i think for i don't know anything about like what it's like growing up being a girl but i know as as a boy when you're kind of in those i don't know between it could happen even younger i guess but like between six and like i don't know

15 like you're kind of hit with strength stuff all the time you see these uh superheroes and like i mean think about how much you admire like superman until you find out he's a scam he's a fucking alien but think about how much you would you admire like some until you find out he's a scam and he's just a fucking alien. But think about how much you admire some of these superhero people and they all have this shape of somebody that lifts. They all have this superhuman

strength that we're attracted to and even just little stuff. You just remember being on the playground and being able to maybe kids are on the merry-go-round. You want to have everyone go super fast and it's kind of fun to get everybody to go a little faster or to be able to hang on the monkey bars and like just any of that stuff. It makes being able to hit a home run, being able to kick everyone's ass on like dodgeball. You're just beaming the fuck out of kids with the ball.

You're like, hell yeah, this is great. I might be stupid, but I can fuck these kids up with this ball stupid fucking kids yeah oh man uh it was funny though when we were talking about superman being bullshit the people that were in the comment section like backing him up oh that's no no on his planet he was actually still superior and da da da it's like nah man nah he was an average schmo come on he was a regular ass dude i do find it funny though like the uh the meathead stereotype is still a thing oh yeah it's like it's like if some if somebody sees that you're kind of big or that you look kind of you know fit or whatever they have this expectation of probably how you think like it's

you're probably always thinking about protein and your next meal or your next workout or your life must be boring or your life must not be enjoyable and it must be all about the gym. Um, I know that is us. That sounds pretty accurate, but no, no, but, but you know, I, I really don't like, I don't think that like to, to get in good shape, it doesn't have to be anything ridiculous, but to get in good shape or even build some muscle or look like a meathead that your life literally has to revolve around working out in the gym it doesn't like when i'm outside of here i'm not always thinking about everything about the gym you know i like a lot of things outside of that uh but nothing about what i do again i think we should get into the nutrition aspect of things

in terms of how we do things but it's not restrictive at all I don't feel like I'm missing out on anything as far as food is concerned a couple times a day just like anybody else we get hungry and right now i'm pretty hungry but if i ate breakfast today i would still right now be pretty hungry if i'm in between meals your average person i would imagine gets hungry yes we just have an ability to like shut it down

so we got used to it so we just do some intermittent fasting here and there or you know a couple things that we adopted is like, hey, let's just go for a walk. I'm not saying to go for a walk in place of nutrition and in place of, you know, having good nutrients in your body. Just eat air. That's what you're talking about. Like just living off of oxygen.

You'll be fine. Yeah, you'll be full. You'll be big as fuck. Can you have ice on this diet? No. Yeah. That's something I do sometimes. When I feel hungry, I just chew on ice.

I chew ice cubes because it gives me a little bit of liquid and that taste of that water and then you're just stuffed you're like whoa wow that's a great feeling i am yeah yeah why can't everybody do this very refreshing that's that's that's one nutrition hack just get some ice cubes and when you're hungry, just put an ice cube in it. Guys, he's joking. Add some salt. Guys, he's joking. Everyone, he's joking. Boy, you feel stuffed. Fucking people believe everything. I hope you didn't lose your train of thought.

No, no, I'm good. Hit up a walk, exercise, and you'll notice, like when you, normally when you exercise, that kind of burn in the back of your head for food is not as bad get your workout in a lot of times it will start to subside and then get to your food when you when you get to it but my point being is that i've said this before

as well when i was 330 pounds i was fucking hungry when I implement some intermittent fasting, I get fucking hungry. It's not an emergency. I'm not like we use the word starving, which I think is like not a great word to use because there are people that are starving in the world. That's different. It's different, man. Yeah. You're just you might just be bored. Or maybe it is time for you to eat because maybe you've been too calorie restricted as of late and maybe

your expenditure is a little higher. So maybe your body is telling you something, but we don't have to be jerked around by every single emotion or every single thing that we feel, every single thing that we smell or see. We get to kind of control that, think about it a little bit and then respond to it. Pat, Roger, family, how's it going? We talk about sleep all the time on this podcast. That's why we were partnered with Sleep Mattresses. Now, this mattress is the Tesla of sleep. It's the Tesla of beds. Its technology tracks your heart rate, your heart rate variability. It changes its own temperature based off the way you sleep so that you get better sleep every single night. It is quite literally insane. Check them out. Andrew, how do they get

it? Yes. And before I do that, I wanted to let you guys know that you can actually set the bed to wake you up silently. I know that sounds weird, but actually the bed starts vibrating around your head and it doesn't wake up the entire household the way my phone used to do back in the day. So now I just kind of have the bed wake me up silently and it's amazing. You guys got to head over to 8sleep.com slash power project. That's E-I-G-H-T sleep.com slash power project. When you guys go there, you'll see a banner across the top saying that you're going to receive $150 off automatically. So again,

that's eight sleep.com slash power project to receive $150 off your pod pro cover or your pod pro cover and mattress combo links to them down in the description as well as the podcast show notes. Let's get back to the podcast. Yeah. I wanted to go back to Sal on Nick Bear's podcast. He said something that you and I both really were into. He was talking about motivation and he gave the example of like a new like entrepreneur.

I'm going to say and I'm going to work seven days a week, 15 hours a day. And then the next two years, I'm going to be a millionaire. And then, you know, a year or even less down the road, he's all burnt out. He set all these goals when he was super fired up. So what Sal had recommended was set goals when you're unmotivated. He didn't use the term like they'll be more realistic, but that's essentially what he's saying. He's like, you won't build this huge mountain that you have to climb. Instead, you'll build something that you can build on top of when you start getting the motivation. Exactly. And I thought that was huge because

I hear it all the time like, oh, I would go to the gym, but I'm not motivated. Or I would do this and that, but I'm not motivated. Or I start really good on Monday and then by Friday, I'm not motivated anymore. People, they really buy, they drink the kool-aid no they buy into the motivational thing they think like they have to have it and when it's gone so do all the habits and everything has to fucking bounce too which is kind of crazy that's lethal to have that kind of train of thought and i think you know it's not necessarily that you're trying to think of these goals when you're like unmotivated it's just it's not when that you're trying to think of these goals when you're like unmotivated. It's just it's not when you're like in this heightened state and fired up and excited.

It's when you can actually think about it a little bit more. And again, put a lot of value on whatever it is that you're going to decide to start doing and have it be something that you're saying to yourself. I'm going to adopt this. I'm going to try to adopt this for a long time. I want to see what this looks like for a few weeks, a few months. I want to have this practice going on for a period of time, see how it starts to feel. You might be wrong in the thing that you're trying at first, and you might have to keep kind of bouncing back and forth between other things. But eventually everyone's going to be. But eventually, everyone's going to be faced.

Everyone is going to be faced or pushed into a corner. Unless you die prematurely, everyone's going to be pushed into a corner where they have to think about fitness, health in some capacity. They're going to have to think about getting stronger. Their doctor is going to say, man, your blood pressure is really high. We have to do something. Then they're going to give you blood pressure medication instead of the blood pressure medication. Well, not instead of, but maybe with the blood pressure medication, you work on getting yourself to a better spot to where maybe you don't need that medication. Maybe you could just, maybe you can find some type of exercise,

find a couple things to do, reduce your caloric intake. The reason for the gym, the gym isn't necessarily a place to burn calories. I think that's the biggest myth. People are going to go to the gym, hop on the treadmill, I'm going to jog on there,

and then I'm going to do abs and I'm going to bounce. That's, you know, you can do that, but that's not what the gym's for. The gym is for building. The gym is building your future out. You are trying to build some muscle. You're trying to gain some muscle. And yes, you'll burn calories along the way, which is fantastic, but you're also nutrient partitioning. You're shoving carbohydrates into some different spots rather than having that kind of sit in your fat cells. And in addition to that, you're also building muscle, which will build up that metabolism. You'll be able to burn more calories over time.

It takes a long time. It's annoying. It can be frustrating. But you're also building up some strength in the process. And strength is something that you can see change very, very rapidly. So the weight on the scale and the muscle mass and stuff, that might take some time, but your actual strength with certain lifts,

you're going to see those go up immediately, especially if you're new. And one thing is when you're new too, don't expect that it's going to feel easy. Like this thing, like you changing that habit and starting to exercise or go to the gym or anything new, it's going to feel foreign. It's going to feel uncomfortable. It's going to feel hard in the beginning, just like anything new that you do. You want to pick up playing the guitar.

You're going to realize that your fingers fucking hurt on the strings when you first start playing and they're sore. Um, and things just aren't making sense and you're going to want to quit. Or if you start doing anything, martial art, the gym, whatever, you can't expect it to just be just another thing that you can pick up like that. Something that you're going to have to learn. And that's one thing why adults find it a little bit harder because adults aren't used to doing new things that often that they stick with for a long time. So one thing is you shouldn't think that it's going to be the easiest thing, but at the same token, that's also why you shouldn't force yourself into doing it every single day. You can, if that's something you want to aim for, yeah, but you can aim for it and have

the expectation to maybe do it two or three times because it's when you do it that much that you can't sustain it and then you burn yourself out. But if you do burn yourself out, because that can happen with a lot of things. I've burnt myself out with jujitsu when I first started out. I didn't stop. I just decreased my frequency of doing jujitsu each week so that I could sustain it. You figure out what level is sustainable for you at the time, then you work off of that. It's the same way that I think that we kind of look at food at this point because when we started doing intermittent fasting, I think I started doing that in like 2017 or something like that,

I went a little bit too hard. I was fasting, but I would eat one meal a day sometimes. That meal wasn't enough calories. I was like, oh, I'm feeling kind of tired. I need to eat more. So I'd eat more and I'd shut my fast down instead of being like 20 hours or whatever it would be, 14 hours, and then I'd allow myself to eat.

But the thing is, initially, fasting didn't feel right because I was used to eating breakfast and a snack and a meal. I was used to eating breakfast and a snack and a meal. I was used to eating all day long. But after doing it for a bit and getting used to the feeling of being kind of hungry, right, I then understood that, oh, I don't need to eat all day long. Like I can still have some really good enjoyable meals at the end of my day, but eating doesn't have to be something I do all the time whenever my body is like eat and some people hear that and they're like that's an eating disorder no no no no no it's not normal to respond to hunger all the time your body says i'm hungry and people hear that and they're like but you should eat whenever your body says you're hungry. Nah.

No, no. Because if I ate every time my body said I'm hungry, I'd be really overweight. But I know when I'm truly hungry and I know when I just want some Doritos. There's a difference between wanting some processed foods that are made for you to overeat and continue to consume versus being hungry for a nutritious meal that's filled with micronutrients, that's filled with things that actually fill you up and make you feel full. That's a different level or different feeling of hunger. So that's why this whole this fasting thing that we're doing is different because too many people are saying, oh, it's an eating disorder. You hear that a lot. No, no, no, no, no. What we do these days in terms of eating all day long, that shit ain't normal. It's really not. I'm not trying to tell everybody to fast. I'm not trying to say that, but I'm saying that you should look at all the times you eat and think to

yourself, is it truly, do I truly need to eat right now or am I just eating because I want to taste something? Look at the utility because I still enjoy food massively. Don't get me wrong. I enjoy everything I eat, but I just understand that I don't need to eat all day long. There's a lot of different ways

you can navigate some of that too. If you did want to address your hunger most of the time when you're hungry because you find it to be annoying and distracting, you could just work on doing so with a little bit better food. There's a book called Eat This, Not That. It's an old book, but it's just like swapping out some calories. Um, you could even simplify it if you don't feel like reading that book and you can just say, I'm going to reach for something that has a good amount of fiber or I'm going to reach for something that has a good amount of protein. You could pick either one. You pick a piece of fruit.

If you eat an apple every time you're hungry, I cannot imagine that you would be overweight. You know what I mean? It's, there's even, I mean, there's all kinds of different diets and regimens. I believe that that is like a method that people use to help curb their hunger. There used to be this kind of idea, and you still hear parents say it, hey, I don't want you to spoil your dinner. If you eat before you eat. But I think that we should utilize that as an advantage, and we should spoil our dinner. But we need to have something that is still healthy for us.

So if you can bring down the overall amount of calories and just your mind, like you're so ravidously hungry sometimes, even though you can probably reinterpret that over a period of time, that you just want to eat and eat and eat. over a period of time that you just want to eat and eat and eat. But imagine if you had an apple or even an apple and a cheese stick or something like that, which is a kind of normal snack for my kids a lot of times. If they eat that and then an hour later they eat, they're most likely going to eat a little bit less dinner. They're most likely going to eat a little less dessert.

Not that the goal is to always eat less because that can be problematic in and of itself. But for the most part, we have a problem of excessive overeating and people have an issue with not only just losing weight, but keeping it off and having some long-term adherence to it. So something like having a protein shake two hours before you eat could be something that pulls you back, reins you back in. Let's say that you know for sure that

you're going out with a significant other and you want to just, you know you're going to a place that's got great food. You could have something small before you leave the house because you know once you get in that restaurant setting and you're sitting there and you're kind of getting antsy and you know it takes like a night out, seems like it takes forever sometimes, especially if you're hungry. It can make you antsy, a little irritable, and then you're like just kind of waiting, waiting, waiting.

And it can also help you control some of the decisions that you make if you just have some protein, maybe an hour or two before you eat. Yeah, the hardest part about eating the apple is knowing how much peanut butter you're gonna have with it because that's the only way it's just bomb it's so good i wanted to rewind just a little bit in sema you had said when you first started jujitsu that you you did a little bit too much and you had to pull back how did you not feel defeated when you pulled back? Because it's new.

Like the big thing is like when anything is new, you can't do it as like somebody that rolls 13 times a week. And I said that right. There's some people I know that do two a days multiple times a week. They built up to that. You know, you build up to doing anything at a high capacity so you can't expect to start off at a high capacity you know like when i first started off jujitsu i started with like two times a week and there was a time where i was like i want to progress faster i'm

going to try to go four or five times a week i did that for like five weeks and i was fucked up like so i was like let me go let me let me just try two or three like let me just do two or three because i was realized like okay my body's not used to this. My joints aren't used to this. I can't sustain this. But just because I couldn't sustain it didn't mean that I had to stop doing it altogether. And that's the interesting thing because that's the way that people look at changing their habits for exercise or trying to transform their body or starting something as far as nutrition. They go a little bit too hard. They're like, I can't sustain this. And then they, they

say it's because that didn't work. That would be the equivalent of me saying this jujitsu shit just doesn't work. I couldn't do it five times a week consistently. My body was getting grizzled and beat up. This jujitsu stuff is bullshit. No, it's just just I wasn't ready to do it that often. And that's the same thing when it comes to any type of nutrition protocol or any type of exercise protocol. When you find yourself going a little bit too hard or you find you're not able to sustain something, instead of saying this doesn't work, ask yourself, how can I reel this back to something that I can sustain right now? Because once you're able to learn how to sustain it right now, you can then build off of that.

It's the exact opposite of the all in mentality. Cause when you're all in you, you go all in, but then you can't sustain it. And then you quit because you, if you're not all in, you're fucking out. So instead of being all in and out,

go all in if you want to, but then understand that when it doesn't work, adjust, please just adjust. Don't quit. Adjust. Yeah. We had started the podcast talking about finish lines and being like, well, they're not, there really isn't a finish line. Like there's never going to be a time where any of us are not exercising or not, you know, paying some attention to our diet. Like, you know, you said like, we don't think about it all day long, but I do think about like the food, you know, I'm like, if I'm going somewhere tomorrow, then I know for sure today I'm going to, you know, I'm not going to indulge in whatever it is. But with that in mind, bodybuilders will obviously, cause they have a show on a certain

date. So they do have somewhat of a finish line and you see like the donuts going around backstage and people are celebrating cause they're like, Oh oh finally i can be done for the average person that's not going to step up on stage do you guys think it is a good idea to set like a time frame on something to set a goal for a certain whether whether it be weight loss or like a vacation that sort of thing or I guess vacation not the best thing but let's say I don't know we're going to the beach on that weekend I want to be in a little bit better shape than where I am right now I have you know whatever 12 weeks to get there do you guys think that that's an okay practice I think the first thing would be like if someone's trying to lose if someone needs to lose quite a bit of weight I would say why bother putting a time frame on it?

Like you weigh 300 pounds, 400 pounds. You know you have, you're aware. You lived in that body for a long time. My boy Russell, who last week shared with us, maybe two weeks ago, shared with us that he lost a 45-pound plate. So he lost 45 pounds of weight. And that's been in the course of like 18 months. Like that's a long time in accordance to these other, you know, blazing weight loss things

that you hear from other people. But Russell also more recently told me that he lost 50 pounds. And that was as of just a couple of days ago. So he lost 50 pounds in the course of like 18 months. He's going to continue to trickle that weight down slowly but surely over time. But like, what's the hurry? Like, okay, maybe he's not going to gain any more health by losing the weight a whole lot faster uh in fact

it could be potentially more disastrous in some ways right we want him to be able to lose weight and then sustain it and when he loses that weight he'll be in a healthy new body and it's been my kind of prediction the whole time i'm like once i can assist him to get to 60 pounds he his whole world is going to be on fire. And he's going to want to tell himself to move more and more. And he's already kind of in that zone. But I'm so excited because we've been talking about this next 10 pounds for a while. And so he's going to kind of hit his stride.

The only time I would say the time domains are cool is I would just change your perspective a bit on why you're losing weight. Like don't necessarily just try to get in shape for that part, that outing that you're going to go on, on a boat or something like that. Try to view it like, hey, when I go and do that, I know that I might drink. I know that I might eat a little bit of weird food. I know that I'm going into a situation that I'm not exactly sure where my food's gonna come from. I don't wanna be like, you know, trying to pull out my Tupperware

and all these different things during that time. You could still use some of your strategies that you normally use. But rather than like thinking about it as you're trying to get all crazy shape for that, you're just trying to prep for the fact that you might want to have a little bit longer leash that weekend. You might want to just kind of do what other people are doing just out of pure convenience, just out of the fact that it may enhance some of the situation.

So those are some of where I would go with some of that. I don't really think the time domains are, I don't think they're insanely important, but I will mention this. If you never read Atomic Habits, make sure you check it out because there are things that if you write them down, the more specific you get, the easier it is.

It's hard to hit a target that you don't even have. It's hard to see a target that you don't have. So you may, it may be beneficial for some people, but what I don't like about it is with weight loss is what happens when you don't, you know, you know that you didn't. And even if you don't look at that notebook where you wrote it down again, you know that you didn't. And it's like, makes you feel like a real sucker. So I think like writing down, I would like to lose this amount of weight and then buy whenever. I want to lose 30 pounds. And if it takes until 2026, I'm cool with it because I want to be a healthier person. I heard something from a trainer when I was 21 or 22.

I don't know if I heard it on a podcast or someone told me this, but you know, they said, it's kind of ridiculous people setting these time goals because if it took you 20 years to gain this weight and you have now have maintained this weight for so many years, what makes you think that in 12 weeks or in a month or even in a year, what makes you think that you can lose X amount of pounds? Why? Why do you think that? I'm not saying you shouldn't have the goal, but it took not only for you to have time to gain this weight, but it took you having all of these habits that may not be ideal for your health. You have these habits ingrained that got you here right now. So you can crash diet for a few weeks and maybe you can lose 20 pounds. But this is why people say 95% of diets fail.

Because you crash dieted and you did unsustainable things to lose that weight. But your same bad habits are there. And those same bad habits are going to be there when you're stressed out, when you have a hard day at work, when something doesn't go right with somebody. You're going to turn back to those bad habits. And then you'll gain the weight back and probably more because you crash dieted. So like what you said, Mark, I don't think it's the greatest idea before you have good habits to set a goal in terms of, I want to lose this amount of pounds in 12 weeks or six months. I don't think it's a great idea to set that weight goal for that amount of time. I think a better goal to set is you guys see all the things that we're talking about here in terms of sleep, in terms of liquid calories,

in terms of movement, not just exercise, but movement. This is something I would tell somebody to do. Okay, if you don't get good sleep, let's have a goal for two or three months from now. Consistent sleep each night, at least six hours. Try to do that five or six times a week. In two or three months, you're gonna be someone that gets six hours minimum of sleep, hopefully more, but let's start with minimum six if you're not getting enough.

In two months, you're gonna be someone who does that pretty much every single night. Because when you're someone who does that every night versus being off and on getting no sleep on certain nights if you're able to build that habit other choices are going to be easier if you're someone who doesn't drink liquid calories anymore and you used to drink soda every day but you know that you want to get to your end goal and those liquid calories can't be a part of the habits needed to get to that end goal. I'm going to set a goal for three months from now. I'm not going to have any more liquid calories or six days out of the week. I won't have any liquid calories. And on day seven, maybe I'll have something, but, but like you, you won't like just

something as far as not drinking soda anymore, right? Set habit goals and give yourself a certain amount of time to build and sustain these habits. Because when you build and sustain specific keystone habits, if you can maintain those habits, that weight goal is going to come in the future. Like it's going to be there. It's going to come. Because the reason why people are able to set goals for timelines, like I'm 20 weeks out from a show and they can get from point A to point B is because these people already have the habits needed to get from point A to point B. And now because it's so structured, it's like, ah, this is just what I got to do to get here in 20 weeks. And if I actually want to get here in 16 weeks, this is what I do. But it's not, they're not adding anything new into

the mix. They're not adding any new habits, any new exercises, anything new. They're doing the shit that they already know what to do and because they know how to do it, they can now set a timeline for it. If you're coming new into this, you probably shouldn't set a timeline for it because you're going to set yourself up for failure and you're going to be one of those people

who says 95% of diets fail. So maybe set a time frame, maybe set a time frame for your habits and not necessarily your goal. And think, yeah, set a time frame for habits habits and not necessarily your goal and think yeah set a time frame for habits and not the goal because the person is maybe reasonable with it too like let's say you know let's say you're going to say all of may i would like to do the four following things they could all be new right and so you say hey i would love to do out of out of the 31 days or however many days are in May, I want to do 20.

I want to do – At least 20 days where I get good sleep if you're someone who doesn't get good sleep every day. And when you feel that, and even if you don't get 20, you don't have to feel bad. But when you feel that and you did that 20 times, you'll probably actually get a really good response from it. And you'll be like, I'm all in on that. Like I want to feel that more. And you'll probably just eventually want to good response from it. And you'll be like, I'm all in on that. Like, I want to feel that more. And you'll probably just eventually want to do that more anyway.

Yeah. Cause you know how good it feels to do that. You know how good it feels to wake up multiple nights in a row, wake up in the morning and feel energized because you didn't drink caffeine right before bed. And because you got a good night's sleep that I, and now that I know what that's like, I know that if I don't get good sleep,

I know how shitty I'm going to feel in the morning and I'm not going to make that sacrifice of getting bad sleep. So it's just like, that's why the main thing we talk about all the time is habits and we try to give habits because if you can build one habit in a certain period of time

and then on top of that, build another habit, like I said, that weight's going gonna come off at some point but if you don't have the habits and you aim for the weight and you're just like i'm just gonna do this and do this but you still don't have good habits you're fucked because you're not you don't have the habits needed to be able to even maintain that fat loss you know i don't want to say people are failing, but it does mess with my head when I hear that 95% of all diets fail. Oh, absolutely. Because if you follow the diet, it's not going to fail.

You know what I mean? The diet's probably a habit, right? For the people that eat like us, the diet's not like, it's a habit for us to eat this way. Yeah. So like, and again, I don't want to say like anybody's a failure, but it's like the diet didn't fail you. You didn't follow through on the diet, you know? Yeah. It's just tough. Cause I hate telling somebody that all diets work, period. And then it's like, oh, but, well,

you didn't follow it. That's the problem with the messaging when it comes to fitness industry. And there is no off diet. You don't get to be off. You don't get to be off plan. Nobody gets a free lunch. No one gets a free pass you gotta fucking be on plan you gotta be on point but plan becomes life's like this is like yes

like you i ate pizza the other day i didn't feel like shit you know what i mean and that was on plan because i didn't eat during the day so i ate pizza you cheated on your diet there's no thing like well even if you wanted to, let's, let's just talk about like cheating on a diet, right? Yeah. Yeah. Cheating on a diet would be that you over-consumed energy for like, in my opinion, it wouldn't even be for a day because a day I don't think is fair. Like if you're, if you're following a protocol and you're someone that exercises regularly, there's, there are scenarios where I guess you could go all day and really eat a lot

and be over your overall calories for the week. But if we're going to talk about like cheating on a diet, I would say the only way to really truly cheat on a diet, I don't want people to get the wrong idea and have like a cheat meal every day either. But I think the only real way to cheat on a diet if you have a clean or a healthy perspective of it is to have multiple days where you overate a nice abundance

of food to the point where it's going to be to your detriment and it's going to it's going to probably end up resulting in you having more body fat if your plan was to lose weight. Yeah, I would say for myself, the only time where I have a quote cheap meal is if whatever I ate just didn't have enough protein for me. When I was sick, I really like, what's it called? Minestrone soup from Spaghetti Factory. Minestrone soup. It's really good. Fucking dope. It's so simple. It shouldn't be that good. Yeah,rone it's really good fucking dope it's so simple it shouldn't be that good yeah but it's fucking dope what is it it's some kind of liquid some noodles and

it's uh it's tomato soup basically it's fucking it's delicious that basil that meal i don't know if it's because i was sick but i'm like i, I'm going to eat bread. I'm going to also eat the chicken parm and I'm going to eat the soup. Looking at that, the whole spectrum of the meal was definitely not enough protein for me. And like, fuck it. I'm not feeling good right now. I'm just going to eat the fuck out of this. To me, that was kind of like a cheat meal. But like in the back of my head, I knew I was like, I don't eat enough protein.

Like that's not enough. But so that's kind of like, I wouldn't say like I look at every meal like that, but I'm always conscious of it to the point where I will say in my head, I got to make up for it like the next round, you know. But I don't know if that's like an unhealthy thing to look at it. No, I think that's great. Like not enough protein is a cheat meal, but it kind of is. No, I think that's great.

And Chris Minnis, when he was on the show, he talked about how dialed in his girlfriend is with certain protocols for her too. You know, she does really well on her shows. And he was saying that like if she misses a meal, she considers that cheating. So she doesn't even like miss a meal. So that's an interesting twist on the whole thing. Yeah. at cheating so she doesn't even like miss a meal so that's an interesting twist on the whole thing yeah i think you can like if you're not getting the nutrients that you need and you're not hitting the markers that you want like for you you don't want to lose muscle no i can't afford it so you

you don't want to be like under your protein amount every day for you know two weeks or something like that you want to try to get it more into a to a point where you think you can feel more comfortable about you're heading in the right direction. One thing you mentioned real quick. This is pretty interesting. My girlfriend, she's very fit. But she will eat five or six meals a day. And sometimes I'm like, do you want to get some soup? Do you want to?

She's like, no, I'm good. I'll cook at home. Like she's like that. But that's what she eats. She will eat breakfast. She'll have a healthy snack. She'll eat multiple times a day. But that's the way she eats. She will eat breakfast. She'll have a healthy snack. She'll eat multiple times a day. But that's her.

She doesn't feel super restricted or anything. Because when we got pizza the other day, she just got a pizza. Like it wasn't a big deal. But she's one of those people who likes to eat, you know, throughout the day. That is a way of doing things. I mean it's worked for bodybuilders for years and years. And she despises fasting. I've recommended certain meal plans for people before where they do eat more often.

And they're like, man, I can't even get through my meals. But these are just protocols that you might want to try, like if you've struggled with it. And it's also the reason why we don't get enough people to come into fitness is because sometimes they might pick up that we're talking about fasting. And they're like, that's not for me. Peace out. And they bounce. They don't realize that we do talk about some other stuff. There's a lot of different ways of doing this. And if you wake up first thing in the morning and you have a good amount of protein, and then three, four hours later, you have another good amount of protein. Three, four hours later, you have another good, you're going to feel pretty full all day. This woman eats meat like no other. Like what, like she's, she eats like 190 grams of protein a day at around 145 pounds.

Right. That's a lot of protein. Protein is like, it's almost, you know, I don't want to say it's like a free macronutrient, but it seems to be pretty damn close. You know, Andrew did his own little, you know, experiment of one over there. But you can load up on protein, and you're not going to see the scale head. You're not going to see the weight go up on the scale a lot. I thought for sure.

Unless it's muscle mass. I tried. I was like, Mark's full of shit. There's no way I could eat as much protein as I want. Like, no way. I put together, I want to say it was like two and a half weeks straight of like 300 grams or more of protein per day. And I just got exhausted.

It was like, it became really difficult to hit that mark. And no, dude, I didn't gain any weight. Like I probably got shredded, but I probably lost fat and gained muscle from that. Yeah. Makes me want to do it again. Not to say you have to eat that much protein, but just that's like, when I look at the eating-

It's a strategy. It's a strategy. Like looking at her eat and then I look at other people who have high eating frequency, these people also have typically a good volume of protein in each one of their meals,

which is, and that's one of the things that like when you're making a meal or when a lot of people are cooking and dieting a lot of times you have a lot of energy calories maybe a lot of carbs and fat and not enough protein in that it's not going to be that satiating and as far as building muscle over time and curbing appetite over time you're not going to feel full very long and you'll want to eat again that's what we're trying to avoid. So whether you fast, whether you don't, you have good eating frequency, a big thing is

protein. Protein. And if you try to fast and you find out that you corner yourself into a position where you can't eat enough, well, that's not a good diet either. So you got to open up the playbook a little bit. You might have to eat three times a day. You know, that's a lot of times for me, I eat have to eat three times a day you know that's a lot of times for me i eat like two or three times a day it's usually like meal meal meal like when

i get home i'll like i'll have a meal and then maybe just like a little bit time goes by and i'll eat another meal and then i'll usually have like a steak shake or something to end the night meal meal meal boom and i'm done and i and i fucking love that yeah it's great because like i i feel like and i didn't do any of this but i feel like i hunted for the day and now i got my kill and now i'm gonna eat it i went out and i worked for the day got my hands dirty which i really didn't do that either because i'm a fucking pussy i did some back-breaking work in my own mind and then i go home and seek the rewards it would. Not, not for like a smelly's kitchen or maybe like a spinoff of it, but like filming like a full day of eating, which is like one meal,

meal, meal for you. But then like trying the opposite for you guys to see what it's like to eat breakfast, snack, lunch, snack, dinner,

just that way you guys can compare and I don't know, just get your thoughts on it. Cause I would be interested in hearing or seeing, especially you, Mark, just that way you guys can compare and i don't know just get your thoughts on it because i would be interested in hearing or seeing especially you mark i know you have done that for years and stuff but like lately you haven't been even bothering with it if it like would i don't know how it will work out or slow you down or whatever it'd be fun just to see what you ate the problem yeah the issue is that if i eat i just i just i'm like occupied and consumed by that. So if I had any brains and I could eat like a small amount of food and then work out, you know, about an hour later,

like ideally, like I would eat something small, I would go for a walk and I'd come back in and I'd crush a great workout. And I probably would feel better with a little bit of food, but it's like, man, I don't know know once i open up that you know what i mean once that crowbar gets in there and opens up that hunger it's like it's over you know the interesting thing is we've talked about this i mean i will have days where i wake up i'm just like you need to eat just just have like have a breakfast but then after i have that breakfast i really don't eat much for the rest of the day until i get home again then i'll have i'll smash a big meal like so like i get hungry on those days too.

It's kind of annoying. I'm like, fuck, now I'm really hungry. But one thing, one aspect of luckily what we do is we're usually busy for quite a bit of our day. So we don't really think about food. We're always doing something. Except for Chinese food. Except for Chinese food, bro. Fuck.

Somebody sent us some. How come no one sent us Except for Chinese food. Except for Chinese food, bro. Fuck. Somebody send us some. How come no one sent us some fucking Chinese food? I don't know. Get us a gift card to some Chinese spot if you guys want to send that over to. What's the address? Yep. 855 Riverside Parkway Suite 10. West Sacramento, California.

I don't know the zip code. Well, you guys can type that in. If you want to send us some gift cards for like PF Changs or anything, you can do that. 95605? Close enough. What Chinese spot do you like? It's called Tea Garden in Elk Grove. Yeah.

Go to their website and buy Android digital gift cards. Insanely good. We won't use it. It's like too good. I did make, there's a, like they're like, it's called bear chicken from Costco. Bear? Yeah, like, it's like, you know, it's nothing but chicken, but it's usually not. It's like breaded.

It's fucking delicious, but I have that with rice and then Jihoo sweet chili. It's called bear chicken and it's breaded? Yeah. That's fucking dope. The macros are pretty good. It's not fantastic. That's some shit The macros are pretty good. It's not fantastic. That's some shit branding though. I think the thing is, it's like, oh no, it's like just chicken, like organic.

Just fried chicken. Yeah, it's really good. Just chicken with canola oil and bread all over it. Yep. That's hilarious. Air fried with sweet chili. So G Hughes is the man. So sweet chili.

And then I'll put orange essential oils inside of the sweet chili. So G Hughes is the man. So sweet chili and then I'll put orange essential oil inside of the sweet chili so it ends up tasting like orange chicken. It is. It is that good. Trader Joe's has this orange chicken

that's just you just like microwave it or whatever. Yeah. I think you can microwave this but what's cool is like on the label it actually has like

air frying instructions which is smart because it's like fitness. It's good shit. I think you can micro this, but what's cool is like on the label, it actually has like air frying instructions, which is smart because it's like- Fuck fitness. Let's go get some Chinese food, huh? Dude. Oh yeah, I had coleslaw last night.

It was fucking good. It was so good. It's still around? Yes! What? No, a bunch of them shut down. What?

Yeah. Mine's like walking distance from my house. Oh, that's terrible. I can walk to Colestone like 10 minutes away. What'd you get? There we go. So it's a peanut butter dough house. Oh, that's terrible. I can walk to Cold Stone in like 10 minutes from there. What did you get? There we go.

So it's a peanut butter dough something. Oh, peanut butter. Yeah, but it was peanut butter dough ice cream with Reese's Pieces, Butterfingers, peanut butter sauce. I had to go to heaven. Peanut butter sauce. That's so good. Peanut butter sauce.

Peanut butter is my favorite. How the fuck do they make peanut butter sauce? I don't know. It's so good. Peanut butter sauce. Peanut butter is my favorite. How the fuck do they make peanut butter sauce? I don't know. It's so good. It's like a coconut oil and MCT oil. God. They just take the good stuff out, maybe. Dog.

I don't know. It's called Just Bare Chicken, so it says lightly breaded chicken breast chunks. It's fucking, it's delicious. You trying to get a scholarship? Yeah, that'd be nice. Holler at me. Get it at costco i always load up bear chickens please put andrew through school for us yeah thank you very much try to get this motherfucking scholarship what movie is that from it's from pineapple express

it's been a minute i love that shit he's like dribbling like an exercise yeah what's that movie where robert downey jr did blackface that's yeah i think that's it no matter what anybody says that shit was hilarious that's a great movie i mean you people just so people like i don't know people don't understand that when robert did that that was ironic like it was a joke about how blackface isn't a good thing yeah it wasn't like it was guys watch that movie it's great it's a movie you always refer to white chicks right i love white chicks yeah that's just fucking great they did white face that shit was awesome yeah it was great there's a version of it i don't know if it's still on netflix version of it yeah it's like a i don't know they gave them like a discounted version where like they left shit

ends like the director's cut or whatever okay watching it with jasmine and i was like oh shit you can't be watching this like it gets weird like they start playing with the dildo and stuff it's fucking wild but i was like uh-oh i was this actually is kind of interesting i was in this well we were in i was in the sauna with graham the other day and we we talked we're talking to this woman her name was ashley betchley she had this podcast called something but betch was in the title son of a bitch please yeah i think it was called betch please or something like that it was something that was really punny off her last name but she said because we ended up talking about like sex for some reason and she said that when her mother had the sex talk with her when she was 14

years old she came into the room with a dildo and said all i want for you in life is to have sexual pleasure and chocolate oh graham was like oh he has a chocolatey voice and then i was like why do you why are you calling it chocolatey what's but then we got into sex from chocolate anyway that was that was part of the sex talk from her mother i thought when she said i want you to have great sex and chocolate that's when graham like, he has a chocolatey voice. Graham said that before. I was like, Graham, you need to chill.

Okay. That got us into, but the, apparently her mother, when she was 14, gave her a dildo. That's fine. And then had the sex talking,

but. Talk about grooming. A brand new dildo or hers? Oh. Yours. She got a hand me down. Sanitized. Just cleaned it thoroughly.

Mom, this one smells funny all right but real talk and there we go what do you think about that sex talk like it is interesting because i never had a sex talk probably because i had a single mother but at the same time it's like well because you were looking at porn before she could have that talk with you well i think a dildo is like totally confused things a bit depending on how old you are yeah i don't have a daughter but i'm just wondering like huh yeah that's i'm gonna let my wife handle that one for sure but you know what yeah how how would you guys handle it i don't even know how much of a conversation you need to have other than to say like you need like wear protection you know yeah like because i think as they get older they kind of understand like what the fuck's going on right yeah especially today but especially today but the amount of women that i've heard didn't understand didn't even know what an orgasm felt

like until they were much older right that's an interest yeah i knew what that was out of loving oh yeah that's great let's do it again you know what i mean but it's not as easy for girls yeah no that's different yeah um yeah there's no way i'm having that talk but but well at least you got but the thing is though like she you're wearing her favorite show, like friends. Yeah. She loves that show.

They talk about sex all the time. They talk about like sleeping with each other and blah, blah, blah. So like, she knows that like, you know, like surface areas,

surface area, TV rated type shit. Yeah. And I'm like, that's all you need to know for right now. Yeah. Like, yeah.

How did we get here? Should we stop? We should stop. Guys, tell us how you had the sex talk with your kids. Because this might help out the audience. And if you want to get more of this conversation a little bit deeper, head to Discord. Because Discord be popping. We got over 700 people in there now.

So y'all can go back and forth with how to teach your children about sex i think my other things learned a lot just by walking in on us you know the weird thing though they were like what were you guys doing like why did you we were having an argument why did you open the door and call us to come over here though like well it's time to have the talk i was like they were like what were you guys doing i was like you guys know you know what we were doing right and they're like kind of like looking at each other and i was like we were having sex like that's you know that's what we do you know and they were like they're like what that's amazing i thought you were joking but no

i'm 100 serious yeah that makes sense but i I've talked with, at that point, I talked with Jake already about it. And I'm sure he's told his sister or something. You know what I mean? Hamish was just telling me the other day. He's like, Jake's told me all the bad words that I know. It's like, not my son, Jake. I was like, there's no way. My sweet boy.

How dare you accuse him of that? I'm like, you're lying. That does remind me, now that I think about it. We were probably a little bit louder than we should have been, but this was after we had my son. So like it had been a long time, but my wife told me the next day that our daughter was like, I'm going to be paying attention to your stomach from now on.

Cause she heard us and so she thought that we were gonna have another kid because we had been talking about that so she heard us having sex and was thinking that we got pregnant and i was like uh-oh and then she's like and then i went into her room and like i can totally hear you snoring we definitely she could 100 hear us i'm like oops my bad yeah yeah it's it's very like when i hear this stuff from you guys it is very interesting because my childhood was very different obviously single mom i never had any of those run-ins yeah you know what i mean which is i remember hearing yeah my parents but yeah it was like oh gross yeah yeah no but it's never never had to talk your parents were

just making mad love in their room there's nothing wrong but when you're like 12 13 you're just like everything about it no no that doesn't like gross me out it just was like weird in the moment like oh i know what they're doing and it's happening right now like oh it is my dad's birthday or whatever, you know? Oh, man. This fucking show. We always end up here. Yeah.

Take us on out of here, Andrew. All right. If you guys are still watching, please make sure you guys hit that like button. We sincerely appreciate it and drop us a comment down below. Let us know when you guys

had the talk. I didn't never have that talk as you can tell. And please follow the podcast at mb power project on tiktok twitter instagram make sure you guys are subscribed here on youtube and turn on those bell notifications so you don't miss another upload uh my instagram tiktok and twitter is at i am andrew z and sema where you at check out discord oh yeah the discord and reddit

it's in the bio and see me ending on instagram youtube, YouTube. And see my yin and yang on TikTok and Twitter, Mark. Just want to say, perfect is the enemy of the good. You're trying to be perfect with this stuff. I don't think there's any extra added benefit to it unless you're a professional, unless you're somebody that already instilled those habits, as Nsema was pointing out. So you're just trying to get started in fitness.

Just try in whatever way that you possibly can. It can be as simple as starting to put one foot in front of the other. See if you can implement something into your daily habits that becomes something that you can kind of hold on to for a long time. I really liked what Nsema said about setting a time frame or time domain on how long you're going to hold on to a habit because once you do that, maybe the focus is there rather than the focus being on the goal. But if you have a four or five things that are cascading disciplines that come down from a particular goal and you can hold on to those things, what's it going to look like at the end

of 30 days, 60 days, 90 days? You're probably going to be feeling a lot better. You're probably going to be heading in the right direction. Probably going to feel pretty goddamn good about the things that you, the decisions that you're making. Strength is never weakness. Weakness is never strength. I'm at Mark Smelly Bell.

Catch you guys later.