Mark Bell's Power Project - Power Project EP. 42 - Drew Logan

Episode Date: April 25, 2018

Mark Bell invites big bro Chris Bell to co host and kick it with Drew Logan. Drew is an author, celebrity trainer, appeared on Sylvester Stallone’s “STRONG” on NBC, survived sudden cardiac death THREE TIMES, and has the coolest dog in the world, Lucky. ➢Subscribe Rate & Review on iTunes at: https://itunes.apple.com/us/podcast/mark-bells-power-project/id1341346059?mt=2 ➢Listen on Stitcher Here: https://www.stitcher.com/podcast/mark-bells-power-project?refid=stpr ➢Listen on Google Play here: https://play.google.com/music/m/Izf6a3gudzyn66kf364qx34cctq?t=Mark_Bells_Power_Project ➢Listen on SoundCloud Here: https://soundcloud.com/user-921692324 ➢SHOP NOW: https://markbellslingshot.com/ FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell Follow The Power Project Podcast ➢ Instagram: https://www.instagram.com/MarkBellsPowerProject Podcast Produced by Andrew Zaragoza ➢ Instagram: https://www.instagram.com/iamandrewz

Thank you. That's tough. That's cool. Oh, you know how hard it is. I know how hard it is. Oh, you know the hardness. I can feel how hard it is right now. And this is where we stop talking because it gets awkward because we're, like, doing a podcast.

Right? I got no problem with that. Let's do it. Is that what happens? Let's do it. I don't know. Anyway, we just got done with a 10-minute walk, getting to know our guests a little bit better. And, Drew, how did you meet up with Chris in the first place?

You know, Chris and I have known each other from the gym, Gold's in Venice. I've been there about, geez, probably 12 years, and Chris probably even longer. And literally we met because of my dog, I think. You know, and Chris said. Lucky. Yeah, lucky dog. We met actually because you were training with Daniel I think. And Chris said... Lucky. Yeah, Lucky Dog.

We met actually because you were training with Daniel Orego. Oh, that's true. Who's a good friend of mine and a business partner of yours and kind of of mine too. We do a lot of stuff with Daniel. He has all the answers. So we met through Daniel and you had your dog Lucky with you. Where did Lucky go? Yeah, Lucky's over here next to me on the floor.

Just chilling. So Lucky is a service dog. And why don't you tell everybody because it was the here next to me on the floor. Just chilling. So Lucky is a service dog. And why don't you tell everybody? Because it was a craziest story to me. I came up to you because I thought you had PTSD from being in the military or some sort of thing like that. And I said, what do you have, PTSD? And you're like, no, man, my dog. And tell them what your dog does.

It's phenomenal. I think that conversation surprises a lot of people, but, but Lucky is a cardiac alert dog. Um, he's trained to smell rapid increases in cortisol hormone related to stress, right? It's a stress hormone that we release. And, um, the backstory on that is that I, um, in October of 2004, I gained the dubious distinction of being the only medical case so they believe to survive three sudden cardiac arrests in the same night right so um i got implanted with a with a defibrillator device defibrillator pacemaker device here and there's basically like some sort of electronics or something yeah so it's it's like it's like the paddles it's the exact

same thing as the paddles it'll'll shock my heart and revive me. Yeah, yeah. So just like Iron Man. But about two years later, everything was going great. There was no problems or anything. But this is like an onboard computer. So they can read what's happening all the time, 24 hours a day, just by hanging a device around it that's connected to the computer.

And they said, we have some irregular levels there. Are you stressed out? And I'm, no, I'm great. Business is going good. I'm traveling a lot. I had a business in Nashville. I had a business in Los Angeles. I was training and traveling all the time and training businesses.

And they said, well, good stress or bad stress, your body doesn't know the difference. Yeah, you're in really good shape. Yeah, I didn't have anything to do with that. You don't look like somebody with a heart problem. Yeah, right, exactly. So they said, maybe we should talk about some medicine or so on. I said, no, no, no, you guys have scoped me from the inside out and said I was extremely healthy.

I'm just going to move to the beach and I'm going to get a cardiac alert dog. So that's what I did. I moved to Manhattan Beach and got a place to the beach and uh i'm going to get a get a cardiac alert dog so that's what i did you know i moved to move to manhattan beach and got a place on the beach and found somebody that would train a cardiac alert dog and then i found um lucky as a puppy as i didn't even know about that that that existed that's a great question so i had just serendipitously, I had read an article that Johns Hopkins University was doing studies with cardiac alert dogs and cancer dogs and epileptic and diabetic dogs and different things like that. At the time of reading the article, I never thought, hey, I might need one of those. It never occurred to me until the doctor was giving options of things that he thought i might do and i didn't like the sound of any of them um and i said how about a

cardiac alert dog and so what what does happen if you're training and um you're going too overboard what happens what does lucky do so it's the it's this sudden and rapid increase and and mark asked me earlier how does he know the difference well, there are certain times where it's kind of expected, you know, like cortisol levels are going to increase in the gym. That's kind of, or driving down the four Oh five, you know, or whatever. But what, what he is trained to do is just smell sudden and rapid increases, you know? So all of a sudden it's not there. Boom. It is there. What if I'm training with you and I have a sudden increase in cortisol? Is it just so uniquely different to the dog smell? So what they do is they, they test your blood to find out when your cortisol level is high

and then soak a sponge in saliva. Right. And so just like everybody's pheromones are different, all of our cortisol levels smell different to the dog, which is amazing. They say that dogs have somewhere north of five dozen different senses that they can operate from. You'd figure they have no sense of smell with how they fart sometimes. Exactly right. That's exactly right.

That was the dog. Yeah, and mine's on raw food diet. How's the dog still alive after that? Yeah, right. But they all do smell completely different. So, you know, and he can smell. And Lucky is a breed of dog called a plot hound, P-L-O-T-T. They're a very specific kind of rare breed of hound dog.

They're the only breed of hound dog that is a German hound dog. All other hounds are of English descent, but they're known pretty much worldwide. In fact, even on safari in Africa, the Masai Mara tribesmen translated that they knew that the plot hound was known as a samurai of hunting dogs because they have the highest sense of smell. because they have the highest sense of smell. And they allegedly can smell a prescription bottle closed in a glove compartment, closed in a car, doors closed, windows up, and them on the outside. They can smell the prescription in the car. Wow.

Yeah, they're crazy. So it's amazing that their senses are. And I have two other dogs that are wonderful dogs, but they don't hear or smell any of the stuff that Lucky does. It's amazing that their senses are. And I have two other dogs that are wonderful dogs, but they don't hear or smell any of the stuff that Lucky does. It's completely different. Do people come to you now, especially like once they know that story, do people look for you to like kick some sort of special wisdom to them? You had near life, near death experience, I should say,

three times in one night. But then also it was uh a compilation of some stress yeah it was even though you didn't feel those stresses and you moved to the beach and now you're learning to manage stress right people kind of say hey man how you doing it because i think we're all pretty fucking stressed yeah yeah right yeah we are no they do and and there are things that i gleaned after that um that kind of you know near death near death, near life experience, like you said, Mark. And one of the things that happens, and this isn't just with heart people, but I have a brother that's a cancer survivor, you know, and anybody that's really kind of, when you've crossed the threshold of really contemplating your own mortality, things change for you, right?

And they change for me drastically. I have an almost zero tolerance for bullshit. I don't know if we can say that on this podcast. You can say bullfuck. Well, okay. But I literally, like I have it, it pretty much, you know, there's no part of my life that it's not prevalent in, whether it's a relationship or a business or even a conversation. Like, I mean,

I just walk away from it, right? I mean, I have no tolerance from it whatsoever. So that changed a lot. And then also like in doing that, you find yourself a lot less stressed because you don't get hung up on stuff. right? But I did start taking steps to understand, you know, and this is a great point, understand the difference between feelings and emotions, right? And a lot of people don't understand, what is the difference between a feeling and an emotion? Well, I feel mad.

Well, that's not an emotion, right? And so when you really start to, and I spent a lot of time trying to figure that out and trying to work that out. And, and, and another thing is really hard to do is to say, I don't know, right? I don't have the answer. And, and that was really one of the things that, that kind of sent me down the path of being extremely stressed out. And, you know, I, I, the backstory behind that is, you know, I've been a, I've been a trainer and nutritionist now for, I started when I was 19.

So, you know, I'm going on 25 years now. And I always wanted to be an entrepreneur, though. It wasn't that I wanted to be a scientist or I wanted to be a coach or any of those type of things. I loved health and fitness, but I always loved business, right? And I wanted to be a part of things. I loved health and fitness, but I always loved business, right? And I wanted to be a part of that. And so in my late twenties, um, I acquired a chain of, of fitness facilities, chain of gyms, um, that, um, um, I bought from someone else and then converted them back then. Uh, I don't even think they're around anymore, but back then that we converted them to world gym,

uh, franchises. Yeah. So, you know, gold's gym, world gym uh franchises yeah yeah so you know gold's gym world gym powerhouse gym so and um we converted them to world gym franchises and ran that business but we acquired them from somebody else um and what we found about 90 days into it um was that even though we had done a significant amount of due diligence is that the financial documents had been falsely recreated, uh, forged basically, and that we were about $400,000 in the hole. Right. And so for the next two years, I dumped every penny I had leveraged ever ruined my credit, took a second mortgage on my parents' home, you know, like everything that I could to try to save these businesses. And, um, uh, ultimately

long story short, it didn't work and I lost everything. And, you know, and, and I was the majority partner in the corporation. So it drug me through a corporate bankruptcy because I had to separate myself from being liable of these millions of dollars in debt. And, um, and that was, and I was only 30 years old at the time. So that was a lot to handle. And, to handle and it just pushed me over the edge. And I thought that I could will myself into succeeding. You know, like if I was really strong and like I can make it happen, you know,

and it's not like, you know, getting yourself hyped up for a workout. I mean, like... Yeah, I tell that to people all the time. I'd say like, I don't know any other way to build habits and to put up points on the scoreboard other than like working out and through nutrition yeah sounds like a meathead thing to say but you can't really do it in business i can't you and i can't i can't sit down with you and talk

to you about some of your uh some of your projects you have coming up and i can't like talk to you any more like intense about it i can't get any more hyped up about it. I can't take a pre-workout and turn a special song on and try to make it happen like you can with lifting. That's right. And there's a little bit of that kind of intensity that we've learned from all of our years of lifting and training and working with athletes and competing and all of that. Persistence is the main one.

Yeah, yeah, yeah. We've learned persistence. We've learned resilience right and if there's one thing that still all these years later is still you know permeating my life it is if i've been knocked down nine times i'm getting up 10 you know and i'm getting up more you know excited more uh you know uh kind of with greater fervor than I was when I got knocked down before. So the resilience more than anything. And that is, to me, and I do a lot of talks and things like that, it's corporately and for the military and stuff like that, the importance of resilience.

And I think that goes to all parts of our lives. All three of us could talk about our own, you know, our own bouts with resilience and, and being able to use that. So the original question was, you know, do people kind of come to me for, you know, you know, some wisdom on, you know, how to deal with stress or, or so on. And, and I hope so, you know, but I, but I know I'm, I'm kind of an intense person, you know, in general. And I, I like to get things done right now. I don't believe in a lot of delays and stuff. Have there been some drastic changes?

Have there been some things where you're like, I don't know, for example, social media, emails, like certain things, like I'm not getting involved. Like if someone calls me and they want to talk to me this way, I'm going to have somebody else do it. Are you delegating out? Yeah. Are there some differences from you before and after? That's a great question. So I was not a great delegator right um i had why do you think that is

well i'll tell you i i was raised with a very very strong work ethic my dad was um and my mom my mom was a school teacher my dad was a a firefighter that had been a that had been a Army Vietnam vet, you know, very intense and, you know, very, you know, work ethic driven and that kind of thing. And so I had a lot of structure and a lot of, you know, kind of go hard mentality. Also, the belief that if I tried, there was anything that i could do right and and if you want it done right do it yourself kind of mentality you know what i mean and i'm sure you guys you know grew up with some of that too you know and and so when i got into business and you know ultimately that's when it up and getting my degree in was business i um i found myself kind of uh trying to keep my hands in all the minutia.

You know, I was in the financial minutia. I was in the marketing minutia, the sales, the, you know, what color toilet paper are we ordering? And, you know, like I found myself involved in all the minutia. And if one small thing went wrong, it seemed like a huge, and I stopped. I don't do minutia anymore. I have, I'm really fortunate that I have a great team of agents and managers and publicists and business partners, you know, Daniel and, you know, all kinds of people. Well, let's talk about why you have all these managers, agents, and people.

Because people are probably watching going, who the hell is this guy? What does he do? I'm not that famous. So if you guys don't know who Drew Logan is, Drew Logan was on NBC's Strong. You were one of the trainers on strong right sylvester stallone produced show he was an ep on that i believe and then also uh you wrote an excellent excellent excellent which i say three times thank you book that uh that's sort of when we first met right and one of the reasons i really wanted to talk to you right you basically wrote a

book that's about the ketogenic diet but it never mentions the word ketogenic or keto sneaky sneaky even once in it and as i was reading through it uh i got about a couple chapters in and i'm like i know what this guy's doing so then i went to the gym and asked you he's like did you are you did you write a keto book without saying the word keto and you're like yeah i did and i thought that was fascinating because that's a thing that we're up against a lot is when we tell people, that's why we say war on carbs. It's just easier.

You're not really talking about testing blood ketones and this and that and the complications that come with a ketogenic diet. But tell us a little bit about your book and why you wrote it. Well, um, two, twofold. And I'll,

I'll start with the end. The reason that I purposely left keto out of the book is that a lot of people think they know what it means, but they really don't. Right. And, and, and being ketogenic is a by-product of something you've already done. Right. And, and so a lot of people think that it is a product that's being taken because there are a lot of exogenous ketones, not a lot, but there are a lot, but there's several, there are several exogenous ketone products out there. I wouldn't say a lot, but there are several. And so people think it's something that they're taking or something that they're doing or it's involved in an MLM or it's kind of a cult following or it's a buzzword or it's a fad.

In reality, cut your carbs and take more fats, your body produces it anyway. Right. So, um, I, I didn't want to get, I didn't want to get into that conversation. I didn't even want to have to have the conversation. So I purposely left it out and explain the sciences behind, um, really, honestly, and as you clearly understand, my book is really about the brain chemical response. Sure. It has a little bit of a different angle. Your book is a cyclical ketogenic diet, basically, with a lot of nootropic stuff thrown in there, like a lot of things are going to help supercharge your brain.

Let's move on to some of that stuff. What's the reason? What's cyclical? What makes it cyclical? So the belief with a lot of low-carbing or ketogenic or so-and-so thing is that you go into this state and then you stay there, right? And that somehow, magically, poof, you are cured, fixed, you're going to be lean forever, or you're going to have this great energy, or cognitively, you're going to be

enhanced, or so on and so forth. If you back away from that a minute and you understand that our bodies are basically constantly adapting to things that we're doing. There's an old adage, and I'm sure both of you guys have heard it. The best workout to do is the one you're not doing. Yeah. Right? So, Mark, I saw recently on your Instagram page you started doing boxing, right? Right.

And I'm sure when you first started doing that, you felt like, how in the hell am I this worn out? How does it feel this way? It was actually too much. It was too stressful. Right? I had to stop doing it for a little while. Then I had to come back to it gradually. Because what you do, and us being at a higher level athleticism,

we jump into the next endeavor the same way that we're currently existing in the one we're in. Just 100% full blast. And that didn't work, right? That made any sense. So we immediately jump into an overtraining, right? But in enough period of time, our bodies are trying to adapt. They're trying to learn what we're giving them, right?

So the question that you have to ask yourself is, what am I teaching my body to happen, right? And so there's a point of diminishing returns, and I'm not going to get into all the research. You can Google it, look it up. There's zillions of studies on the diminishing, the point of diminishing returns, and I'm not going to get into all the research. You can Google it, look it up. There's zillions of studies on the diminishing, the point of diminishing returns as it relates to keto dieting or any kind of dieting for that matter. But that number really exists starting as early as 72 hours or going up to about the end of the fifth day, right? And it

really kind of depends on what your exertion level is, how lean you are already, resting metabolic rates, blah, blah, blah, a bunch of stuff like that. In a best implemented program, about every three to five days, you're going to take a meal that is low glycemic, but still involved, still very much a carb, but doesn't cause high glycemic response. Example? Example would be oats. Example would be a sweet potato.

You have some oatmeal in the morning. Yeah, sure, sure, right. So the way that I prefer to teach it is that we actually created that meal as one meal as a load that is very overloading. And we really remove the protein macronutrient from that meal. I promote that that meal is done as the last meal of the day prior to going to bed. The idea thereby is to increase IGF-1 stimulation and growth hormone. So you're actually hyper healing, or at least that's the, that's the premise, right? And without going down that

rabbit hole. So by cycling through like this, what's happening is you're teaching your body to constantly be in a state of adaptation and confusion. So if say say for example, you had a big carb load meal last night that was, again, low glycemic. Just like a sweet potato. So say for example, like when I do it for me, I'll use it for me. Sweet potato and dessert maybe? So I don't do a dessert because I don't want to do anything that's going to spike my insulin. So I'll have sweet potato, I'll use a butter on it. I always put cinnamon on everything, which lowers the glycemic responses of foods.

And then I'll also have a cup of oatmeal. And maybe I'll have like a banana. And the banana is the most glycemic thing that I would have, right? So if we're throwing around numbers, we're looking at, what, 150? Probably. Something like that? Probably. I stay under 200.

Because people always want those numbers. Yeah, yeah. And for guys, I say max your number out around the 180 to 200. And for ladies, I generally say max your number out around 120, right? Try to stay in that range, 80 to 120, right? So obviously, if you're leaner, if you're more active, depending on what your body mass index is, and those kind of things, then you're going to adjust up or down. So anyway, you can buy the book and read all that stuff. But my point being is,

now today, not having that energy source, my body's going, hey, what are we doing, right? So it's looking for information and if what am i'm feeding it is that we're going back into a ketogenic state and i'm doing that by flooding the body with with dietary fats right then the body's going hey this is what we got to work with this is what we'll take right you're programming it to think this is what i got to work with this is what i'm going to do you know so by continuing that cycle over and over and as the way that the the studies have found and that we used in the book is every five days that is the point at where the brain chemical response is the most optimized

yeah where's the first place i heard this about uh every five days uh was that a long time ago yeah with um with well our original keto diet that we did was like that. Our original keto diet was a little bit like that, but remember Big Will was into that too. Oh, yeah. Well, Big Will was more. Big Will Harris or World Harris. He was more of a 72-hour ketogenic guy. Well, and you know what?

So it's interesting that you say that because the more optimized you get, I believe in shortening that window. So for me, I do it every 72 hours. Yeah, and I'm a believer too that when you do a ketogenic style diet or when you are low carb for a long period of time or you're low carb veterans as we have become, then you can start to have some carbs. We don't have 200, 300 grams of carbs. It's not in one sitting.

We're not knocking out a big old pint of ice cream. We'll have an orange. I had some sweet potatoes this morning. I'm actually about to move into something more like your 25 days program. I've been losing... I lost a lot of body fat. Now all of a sudden it's about him.

Now it's a podcast with him. That's alright. What I'm saying is i've gotten a point where i feel like now it's time to uh to maybe introduce some carbs because i've been doing keto for such a long time and then like now it's sort of like has stopped right you know i did carnivore for a long time now that's kind of come to a halt and now it's time to like change things up a little bit. And I,

I've been, you know, going back and looking through some of your stuff, looking through the vertical hall at some point, looking through the vertical diet, which is like Stan Efferding. There's a lot of similarities there and thinking about carbon up. But I've also heard people,

uh, along, we've been doing these interviews for this film there. And I'd say, well, what about cyclical, cyclical keto? And half the people say, yeah about cyclical cyclical keto and

half the people say yeah cyclical is great that's the way to do it the other half are saying like why would you waste your time doing all this work to get into ketosis and then just blow it right and and i understand that thought process and i've heard a lot of that stuff too and typically when someone says says that i say what is your exertion level what what are you actually doing yeah right because it's the most ex? What are you actually doing? Because if the most exerting thing that you're doing is sitting in front of a computer, then fine, just stay where you're at. But for those of us that are trying to continue to elevate or maintain as we age our athletic prowess, it makes sense to continually get the body to be looking for the most efficient

source of energy. Sure. Right? I also think it makes sense to balance going in and out of ketosis a little bit. I don't think you got to register three millimolars of ketones or whatever. No, no. Well, there is no real evidence, and they haven't done it yet, the study where they're doing really cyclical versus straight-on keto versus a diet you know those things those things haven't been done yet

really and i've seen some of the some of those um vague studies on uh thoughts around like is which one's better one or the other and quite frankly i say try them both and then see based on what your outcome that you know that people want to do. Sure. And since... Like, what do you want it to be? Are you trying to get leaner? Are you trying to perform better? Or are you just trying to feel better? And here's another thing too, right? People don't pay enough attention to what the true measuring sticks are of the ways that we are active in the ways that we eat. And some of those are, are you sleeping efficiently?

How many hours and are you resting, right? Because all the food in the world and the water and all that other stuff that we preach and talk about all the time, if you're not sleeping effectively, it doesn't matter, right? And so there are a lot of things that play into. There's also the fact that if you,

your sleep is maybe disrupted because you have a shitty diet. That's exactly right. That's what I was going to get into. So when you're getting into that point, and really they have determined that the— they used to say that the REM sleep was the area that was— and they've actually gone a step beyond that to determine that the deep sleep is really the most recovery-promoting and restful part of the night,

which some people aren't staying in that deep sleep even 30 minutes. Well, for someone that has a shitty diet, they might not ever get in deep sleep. And your indicator should be if you wake up tired, something's not right. If I'm too keto, you know, if I'm not eating any carbs at all, I'll pee throughout the night, you know if i'm not eating any carbs at all i'll pee throughout the night yeah you know kind of constantly i'll wake up five six times like wake up a lot just a little bit of carbs just an orange a day an apple a day um an occasional sweet potato like two three times a week right makes the biggest difference for me absolutely and and i think that um i think that

as a person you know we talked about this earlier, but you have to look at your foods and you have to go, what am I using them for? So you're talking about, Chris, you're talking about maybe adding back into some carbs. And I think that's a good idea. I think the timing of it and what you want them to do. That's what I was going to ask you, because if I'm going to do this, I need some so when when carbs okay so so what i would have you do first thing to remember right carbs really can form two different scenarios if your insulin responding high insulin is our most you know uh powerful most anabolic most powerful hormone in our. If what you're trying to do is grow, right, then it would make sense that you need to have a carbohydrate immediately after lifting,

right? Because you want to spike your insulin. Sure. Okay. And I'll come back to that. But there's an interesting kind of dichotomy that exists in the ability for these two things to happen. If you take something within probably the first 30 to 45 minutes post-workout that elevates your insulin, you're negating the fact that you're going to get the natural growth hormone spike that exists, right? So you have to go, one or the other, right? Am I going to get the insulin response or do I want the growth hormone spike? Which steroid do I want? Yeah, exactly. Exactly. So for those of you that are knowing

what I'm going to get into, and maybe you read Dan Duchesne's book, you're going to understand that there's a reason why a lot of people that use human growth hormone for performance enhancing also will use insulin, you know, as a driver, right? Because the presence of them both is extremely antibiotic, right? So, but if we're talking about just doing it with food, you have to determine which one of these you want to go with. So that would be my first thing. And then the second thing would be if what you're measuring

isn't that you're trying to maybe, for example, grow or strength, what you're trying to do is perform. Like, say, for example, you want to, you know, like you're a football player. I want to lift something heavier. Yeah, right. Well, then it would make sense to have the carbohydrate prior. I actually am trying to get leaner. So actually kind of neither one of those really. Well, if what I was trying to do if I was trying to get leaner so actually kind of neither like neither

one of those well if what i was trying to do if i was trying to get leaner is i would use the carbohydrate again i would be a low i would be a low glycemic carbohydrate but i would make sure and this is another thing that's important remember i would make sure i've loaded in the carb a couple hours before the activity it's most important the amount of water that you have it's present when the carb is there right really yeah yeah and how much water per car well it's most important the amount of water that you have that's present when the carb is there. Right. Really? Yeah. And how much water per carb? Well, I mean, if you have excess water, you're just going to whiz it out. So I say drink as much as you possibly can. Right. So just drink as much as you can. Right.

Because what you want is you want the glycogen to bond with water to create ATP in the muscle. Right. And that's what your energy is. So if what you're trying to do is you're trying to get energy, you know, and people go, well, what supplements can I use? Well, creatine helps to expand that, you know what I mean? And that's what your energy is. So if what you're trying to do is you're trying to get energy, you know, and people go, well, what supplements can I use? Well, creatine helps to expand that, you know what I mean? And it's pretty simple. Yeah. It's one of the few, very few supplements that's been proven to be effective for most people. I'll tell you this, you take, uh, take post-workout carbs, some of the popular, you know, there's all these weird cyclic dextrins and all this crazy shit out there now take one of those popular brands

take 100-200 grams of carbs post workout and tell me what you feel you're probably not going to really feel you're probably not going to feel anything you might feel that your blood sugar feels out of whack like you feel cold and sweaty you might get that if you ingest 200 grams of carbs about 3 hours

before you work out, 2 hours before you work out with some water and some salt. That's right. Then tell me how you feel. That's exactly right. Even if it's a fucking bagel. You know, like I used to eat. Sounds crazy now to look back at it, but I used to eat.

I called them bench bagels. And I had bagels with salt. And I didn't have any cream cheese or anything like that on. I just ate them just like that. Yeah. Before training sessions. And I had extra water on my body. It made me feel like a fucking bull.

It made me feel strong. And he looked amazing at 330, by the way. He looked so great. He was a sex machine. It was hot, yeah. Looked like Gunter. No, I think you have to determine what is it you're trying to accomplish, right? So the short answer is if what I'm trying to do is I'm trying to grow,

then a post-workout carb makes sense. If what I'm trying to do is I'm trying to perform, then a pre-workout carb makes sense. And one thing that I want to tell you about post-workout carbs, it's not the amount of carb that you're trying to get, it's the amount of insulin response that you're trying to get, right? And so for people that are low carb but they're concerned about, they want the insulin response but they're concerned about they want

the insulin response but they're concerned about having um the excess carb in their system not being used up the absolute best dietary training tool that you can do is eat a freaking rice cake yeah because if you look at the at the glycemic scale, a 10-calorie rice cake shoots your blood sugar higher than a tablespoon of table sugar. I mean, it's higher than glycerin. But it's also no calories, so it's not really doing shit to you. So it's not doing anything. All it's doing is just driving your insulin up through the roof. So would that work even if you're in candy?

Right. Well, it's the same premise although with with say for example with a rice cake you don't have any of the calorie and none of the sugar that's involved would that work though i'm like like so for example if i'm doing a ketogenic diet and say i had a rice cake after i trained would that help me put on some size it absolutely would it would help you from a recovery standpoint and make you very anabolic yeah and it probably wouldn't do anything to throw you out of ketosis or anything it's it's still only 10 it won't throw you out it won't throw you out of ketosis but it may not even be that many carbs it won't throw you out of ketosis but it would it will spike your yeah that's really interesting i haven't heard anything like that so and i've used i've probably used that since um the late 90s in fact um In fact, my mentor was an old bodybuilder and Olympic lifter in the 50s.

Ron Lacey was the 1957 Mr. America in 58 Universe. And he trained me as a kid growing up. So before I could ever do anything, he made me learn how to squat with a broomstick on my back, you know, and I had no weight and I wasn't allowed to do anything with weight until I got my forms correct and stuff. And, and, um, but he's the one that just said, you know, you're low carb and you're getting ready for, uh, cause I competed, you know, bodybuilding, you know, for a few years and, and he was like rice cake right after your meal. And then as, and, and, and I'm sure he like rice cake right after your meal. And then as,

and, and, and I'm sure he didn't know the science behind it, you know, I mean, he just knew that it worked. And then as I began to investigate why it worked and I've turned a lot of people onto it and man, that's a game changer. Yeah. It just sounds really interesting. I've been helping people too with, uh, you know, dropping weight and then people, you know, that want to still continue to power lift and try to keep their strength and something i kind of stumbled upon over the years was that you can allow some carbohydrates i think some people think and maybe on your plan maybe it's slightly different but some people think keto like i'm going zero like not even hardly i don't agree with that now not eating hardly any and i think from a discipline standpoint it could have some merit maybe in the

beginning to be a little bit strict on yourself and to work hard and all that. For some of us that are a little bit loony-tuned with our mindset, right? But I think in general, I think that what you'll learn is, especially when you start to lose body fat, when you start to change your body composition, then you're allowed to have more carbohydrates. You've got more room for some carbohydrates. It makes sense, for sure. And I think that I'm not a zero carb, two totaler. What I am is a smarter carb approach.

And a lot of people think that the only thing that are carbs are, like you said, bagels or potatoes. And quite frankly, broccoli is still a carbohydrate, right? It's just a different kind of carbohydrate. An apple is still a carbohydrate, right? It's just a different kind of carbohydrate. An apple is still a carbohydrate, right? It's just a different kind of carbohydrate. They're fibrous. They are low glycemic.

I try to teach everybody to stay, you know, if you're looking at a glycemic index, there's a glycemic index of all the foods in the back of my book. But, like, if you're looking at the index and you say, well, where do I want to stay? Well, I try to teach everybody to stay in the 40s or below, right? For a scale rating for a glycemic index. And it's really about your net carbs more so than the actual carb that you're taking, right? So, I mean, you can eat a bucket full of cauliflower, nothing's going to happen to you. You might be a little farty, but nothing's really going to happen. Some people have dismissed the glycemic index. Why do you choose to still utilize it?

Well, because I think that it controls insulin, right? And if you have an elevated level of insulin, it is impossible to utilize fat as energy. So even though people have kind of discovered like, oh, if you mix it with fat and protein, it changes it a little bit, you're still using it as a guideline. Well, the reason why is because it's really about hormone control, right? So can you mitigate some of that by introducing a higher level of fats at the same time? You can, but you can't negate it, right? I mean, take a tablespoon of sugar and mix it with a tablespoon of butter.

Your blood sugar is still going up. It doesn't matter, right? It's not like you made it better for yourself by taking in a bunch of fat. Yeah, I mean, it's not the way it works. So what you have to do, and by the way... Well, it slows the absorption, right? It does slow the absorption.

Yeah, but that still doesn't negate it, is what you're saying. Right, it doesn't negate it, right? So it does slow the absorption. It'd all be shredded if it weren't there. Yeah right so it it does slow the absorption shredded if it worked yeah right absolutely i would love it you know i mean candy bars but you know but you know just put more butter in a candy bar and it's fine right no no i wish that were the case but what you have to do is you have to control the the hormones and and listen and we said this earlier we were

talking about you know um taking exogenous ketones versus, you know, what your body is actually producing. If you're keeping your insulin levels low and you're increasing insulin sensitivity, your body is naturally producing ketones anyway, right? So what you're doing is you're sending a signal to the brain, hey, and this is where I'll segue into where my book came from, you're sending a signal to the brain that says, hey, let's use fat as energy, that is the more efficient energy provider, it lasts longer, right. So the interesting and wonderful thing I think about fat is that we can use it as a almost a jet fuel kind of energy. But it also is one of the macronutrients

responsible for recovery on a cellular level. Carbohydrates are not used for recovery at all. They're short-term energy, right? So if you're not using them up, what happens? They're going to become fat, right? So what you want to do is you want to make sure that you're keeping your insulin levels low so that the body can use fat as energy.

It has to be able to identify that. So even when I do load carbohydrates in or encourage people to do so, they're very low glycemic. What do you think a lot of Americans are making? We're the fattest country in the world. God, I know. I think Mexico has us beat, don't they?

No, we actually beat Mexico. Fuck yeah. In 2018? God damn. Can't beat us in soccer, but by God, we're beat Mexico. Fuck yeah. In 2018? God damn. Can't beat us in soccer, but by God, we're fatter. Yeah. But I feel patriotic right now.

What do you think we're doing wrong, you know, as a culture? We're right. As a society. Yeah. Or at least we're winning at something. We can't read, but... It's interesting that you asked that question

because I had this conversation the other day with somebody that the 2018 statistics came out for um being overweight and obese and we're approaching um we're approaching the 30 mark on obesity and we're around the 70 mark and being overweight yeah it's bad believable so you figure every seven out of 10 people is overweight. I remember when I, and I'm older than, well, I'm 44. I'm a year older than you. Yeah, you're. So you remember when we were in school, think about being in elementary school.

There was maybe one kid in each person's class that was the quote unquote fat kid, right? There was. Yeah, and we talk about this. Everybody knew his name. His legs were fat kid right there was there was yeah every and we talk about this everybody knew his name heavy and there was one kid who was real big but that but that was it but if you go to a classroom now and i know my mom's a teacher and and and was for you know all our adult life basically and she's seen it over this over the decades it's now the fit kid is the exception to the rule right it's not the fat kid that's the it over the decades. It's now the fit kid is the exception to the rule, right? It's not the fat kid that's the exception to the rule, right?

There are a lot of... Who's this kid that can run and why can't he run? He must get made fun of so bad for being in shape. Yeah, what's wrong with him? How is he able to do that? Exactly. So I think this is... We could do an entire podcast just on this ridiculousness,

but I think it's really starting out with we're programming our bodies and we're doing it to kids right um they're in a confined a confined environment there aren't healthy options and there's no education around healthy options there's so much uh convenient foods around i read a statistic the other day and you know we can have statistics show us whatever we want but they said the average american uh male adult has ingest about 50 grams of fructose a day that's just fructose right obviously there's a lot of other things americans since 2012 have ingested less sugar still ingesting a lot of carbs which turn into sugar in our body. We already know some of these things.

But, and I think they said like about 50 milligrams they consider to be toxic of fructose. And again, we're not really just talking about specifically from fruit. Fruit has fiber and other cofactors that help you digest it and break it down. Yeah, we're not getting fat from eating too much fruit. That's not the problem. That's not it. We can block that out of our head however our children are having 75 grams of fruit fruit toast per day right and i thought that to be like staggering i thought it to be sad too

yeah and it's it's it's difficult you know being a parent is hard thing right it's not an easy thing to do and i think there's a lot of people that are... The world is moving fast. Things are moving fast. I think people are kind of living behind. People are getting to bed later than they should, waking up later than they should. It's a cyclical thing that keeps happening over and over again.

You're running behind. You grab X, Y, and Z for your kid for lunch for the next day. It's not what we used to eat and it's making kids fatter and fatter right in some of these major problems i think it is too and and you know what's funny people think i mean i've we talked about lucky dog earlier i have three dogs and when people meet me and i'll walk all three dogs at the same time. They're like, well, I cannot believe how disciplined and how mannerly your dogs are. And I'm like, yeah, because that's the way I trained them to be. So I think about where that came from for me. Obviously I've learned a little bit about dog training and stuff over the years, but I grew up, there was no, I didn't have an

opinion, right? I didn't get to say, this sucks, Dad. I really want a Twinkie. And he said, hey, okay, I don't want you to be upset. And please don't be, you know, don't throw a tantrum. Let's give you a Twinkie. You know, that wasn't even a cognitive thought. Like, I wasn't, first off, I wasn't going to tell my dad, I hate this. You know, give me a better.

You didn't need to be told, shut the fuck up and eat your whatever. No, I didn't have to be told that because I was like, hey, I wasn't, first off, I wasn't going to tell my dad, I hate this. You didn't need to be told, shut the fuck up and eat your whatever. No, I didn't have to be told that because I was like, this is what we have. I'm eating. This is what we got. You know what I mean? And so I think that being able to be firm and still be kind. A lot of people think that if you're firm or if you say no, that in some way that that is abusive or neglectful, and that's just bullshit, right? I mean, as a parent, you have a responsibility to educate them on what is right and what is wrong. I mean, you teach them to look both ways

when they cross the street, right? Yeah, hang on to the, you know, grab the handrail when you're going down the stairs. Yeah, I mean, you teach them those things, right? Hold my hand, you know? I mean, you teach them those kinds of things, then why the hell wouldn't you teach them? That sucks, dude, don't eat that.

Let's have an apple, right? That's bad for you. It's not gonna be good. Now, when I was a kid, it wasn't like I was being taught nutrition. I wasn't, I wasn't being taught nutrition nutrition it was just a simple way you're not having that but you were by example so your father ate pretty well yeah well we always ate we always held ate healthy but i grew up in the south right so i mean there's butter on everything

this gets everywhere there's bread in every meal i mean literally still a huge difference so eating eating at home versus eating out absolutely and having all the convenience because i think even if uh mom was to make up a big old steak dinner or meatloaf with uh potatoes and spaghetti something yeah i think i think it's still a way better option than rolling through that is uh mcdonald's and having two cheeseburgers fries well let me tell you what and all that stuff let me tell you what i i honestly believe is that the better style yeah i'll tell you what I honestly believe is the better. I'll tell you the thing that I think is actually even better than the choice of the food.

And this is going to sound kind of crazy and I don't want to go too far off on a tangent, but you roll through McDonald's and you grab food to fill a need. You're not even present, right? When we sat down at the dinner table every night, we were present at what was going on. We weren't on our cell phones because there was no freaking thing in the seventies. You know, there was no damn cell phones. We, we weren't, if the phone rang hanging on the wall,

we weren't allowed to answer it. Right. It just rang. It didn't matter if your, you know, friend was calling you or don't even look at it. Yeah, you're just going to ring. Or my dad would disconnect it. Did you have to be asked to get excused from the dinner table? Absolutely. Yeah, we did. We had all those rules. May I be excused?

But we were present all the time. It wasn't that we were sitting down and having kale and couscous. We ate a lot of spaghetti. You know what I mean, we didn't, it wasn't that we were sitting down and having, you know, you know, kale and couscous. Like, I mean, like we, we ate a lot of spaghetti, you know what I mean? And we, we know we had a lot of Southern foods. We ate a lot of roast and potatoes, you know, and, and all that kind of stuff. And, um, you know, it wasn't that it was that we were actually present and there was a cognitive thought behind what we were having for dinner, you know what I mean? And, and what's going on in your life, you know what i mean and and what's going on in your life you know what i mean much deeper connection and and uh one can argue i i would imagine that even if they did studies on something like that uh i i'm gonna imagine and just assume that you probably digest those foods a little bit better yeah when you're sitting there concentrating on on eating it rather than like chomping on something on well well how many times have we and we've all done it how many times have we eaten something on the go in our car finish the food and not even realize you finished the food and go to grab for it again and go oh it's gone and like you didn't remember that you just ate it you know you're like oh shit i'm out of it happens all the time in and out yeah exactly like i just i just the worst i'm out of it like

friggin inhaled those three big macs you don't even so fat. You don't even remember. Like the guys, you want to eat this in the car. You're like, oh, geez. Don't ask me in front of people. Yeah. So the, the, the question that you started down the, started down the, uh,

lucky dogs running off here. Hey, lucky. Lucky, get back here, buddy. Come here, buddy.

He's going to check out the outside here. Um, the question you were asking is how the, how the book came about. Um, so for me after the cardiac arrests i was in a coma i was in a coma for three days and um what was some of that like i mean were you i don't know cognitive at all i wasn't i wasn't and so this is the any was there any pain previously no and and with cardiac arrest

there is no pain because the opposing parts, the opposing chambers of your heart beat in a push-pull fashion, right? And with a heart attack, one side is clogged and so it seizes and the other side pulls or pushes. So this is not a clogged artery situation. It's just click, just turning out the circuit breaker. It just stops moving and you're dead. There's no pain. Did you tell me it's like an electrical issue? It's an electrical malfunction. So it's just like turning off a light switch. I was mid-conversation and out. And so it's just genetic.

It has nothing to do with what you've eaten or what you've done. It has nothing to do with that. Generally, it's genetic. Mine did not happen to be genetic. They ultimately ruled that it was stress-induced. Stress-induced. Yeah, which causes a misrhythm. And if your misrhythm gets even a nanosecond um eventually it can it can cause a misfire right and so um there have been

a lot of of actually happens a lot to athletes right so that wasn't uncommon um but after that because i had been without oxygen to my brain when i was revived my lungs had shut down my brain had shut my lungs down so i wasn't breathing so they'd intubate me with a big tube stick down in my lungs and you know bag you know where they breathe the bag and um but i ended up having two more and then being on a ventilator because my brain hadn't re-engaged my lungs so i was on the machine that basically breathes for you to keep you alive for three days. And then on the third day, I just kind of came to as though nothing had ever happened. But what was still prevailing was I had no short-term memory.

So I didn't know who my family was. I didn't know who my girlfriend was. I didn't, you know, and she just saved my life, right? I didn't know who she was. Ultimately, what ended up, that came back to me you know after the course of the week but looking back at that time there are two months of my life i can't remember my so that happened october the fourth the first memory that i can recall to this day is thanksgiving you know which is late you know like the 28th or something in november like basically you don't remember anything from the hospital necessarily nothing

nothing and like for example we were at a halloween party and i've seen pictures of myself i have no recollection of being there you know what i mean so for most people they can't remember stuff it was like you know your fraternity years but But for me, it was after that period of time. But in relation to the book, I went back to work. I'd already been a strength coach and trainer for over 10 years at the point. And so when I went back to work, I had no recall of how to create a program or a diet or anything kind of on the fly. I could sit down with textbooks and take hours and go, oh, yeah, right. That makes sense. That sucks. People are like, what do I do? You're like,

I don't remember. I don't have any idea. I don't know anything about training. I'm just jacked. Yeah, right. Coach, what am I supposed to do? I was like, I have no idea. Is there anything weird that stuck out that you did remember? Like for example, the simple stuff, right? The, the, the how to's I could remember how to write how to drive. Yeah. Yeah. Or even, even back in the gym, I could remember how to function, how to do it, you know, how to do the exercises, you know, um, all that stuff was there. What wasn't there was how to put it together to help somebody get an outcome that they wanted. And that, and, and and quite frankly most clients aren't

educated enough to know that i was winging it right i mean but i knew what a wild thing to go through and and uh probably helped uh like accelerate your learning process it again i mean it sounds like it sucks because it's all zapped from you but to relearn. Well, so some of it came back on its own as my memory repaired itself. But I did have to spend some time studying again, right? So I would go back to textbooks and reread stuff that I'd read before, and it felt like I was reading it for the first time. But when I began to realize that my retention was very high, then I started going, oh, I've read this before, right? And then

that, so ultimately what I ended up doing in order to be able to have a way of working with my clients is that I'm going to create a cheat sheet for me. You know, Chris comes in, he's on day seven. You know, Mark comes in, he's on day 13. I know based on the 25 day program that I created, I know where you should be and what you should be doing, both nutritionally and in exercise. So I created this five-day program that cycled five times around for 25 days. And that was a complete cycle. And then we kind of retool and we do again, right? And so what that allowed me to do was to keep a handle on where everybody was and what the expectations should be in that timeline.

Many years later, I started using that in 2005, early 2005. And probably 10 years later, I was working with a Navy doctor. It was a friend. And he said, I want you to get tested for a mild brain trauma. He said, because I think the lack of oxygen in your brain may have had a brain trauma similar to, you know, like a soldier who gets, you know, maybe blown across the road and hits his head on something. Kind of a concussive thing. And he said, I want you to be, you you know get tested for that which i did and i did have a mild brain trauma due to lack of oxygen but the interesting thing is that it would manifest

itself that was my lambo going by there andy forsella if you're listening that was my lambo but uh i i had a hard time controlling sudden emotions right so you might go oh drew's got ptsd nope don't have ptsd was literally triggers within the brain right that were causing that um you know from the brain from the mild brain trauma. So I began working with this therapist that had worked with people before that would, she would give me exercises that would help to control that. And then once I could identify and control it, over a period of time, it just got better and better, right? And healed itself, frankly. But she said, what do you do for a living? And I told her, and I said, I have this program called 25 Days that I would love to write a book about. And she said, well, tell me more about it. And so I explained it to her and she said, what you've just described is what's called

neurological patterning, or basically expediting a habit process on a brain level, which means you are nutritionally and physically figuring out a hack, if you will, to speed up the process of creating a habit by kind of controlling the brain chemicals, dopamine, serotonin, et cetera, et cetera. And so I thought, well, that's neat, but I'd never heard that. So she pointed me to a bunch of studies. I went down that path of studying that stuff. And then ultimately what we came up with was a very successful book, 25 Days, a proven program to rewire your brain, stop weight gain, and finally crush the habits you hate

forever. and finally crush the habits you hate forever. And the book is based on the ways that our brains react in nutrition stimulus and then also from a physical stimulus. And if we do it within this pattern over this 25-day period, then we can actually create a positive neurological pattern where maybe a negative one has persisted over and over. And people go, well, how would I know if a negative one? Well, have you ever yo-yo dieted? That's a negative neurological pattern. Have you ever started something and didn't finish?

That's a negative neurological pattern. Did you have a habit you couldn't break that was bad? Negative neurological pattern. So by building a positive neurological pattern, negative neurological pattern. So by building a positive neurological pattern, you're putting yourself in the space where the outcome is going to be, um, obviously very healthy, but it makes it easier to break the bad habits if positive habits are in place. So, um, it sounds extremely scientific, but, but it's actually interesting to me because in the sobriety world without what i went through we just call it being mindful that's exactly right you know we say uh replace your old habits with something more mindful so if your habit was a drink like after work now your habits

go to the gym after work and you know it's funny that you that you draw that parallel and and and you're 100 right over the years i've got to work with, and you would know this, the alcoholics anonymous and narcotic anonymous community remain anonymous very well. I mean, there are some people that will talk openly about it, but you've probably never, ever said another person that you happen to also know right because you keep that very close to your vest it's really weird because like even sometimes like uh when i introduce people like i introduced mark to my friend at the gym today but i didn't want to tell him in front of my friend that i know him from aa because you're not supposed to right it's like how

do you know this guy oh i know him from aa and the guy's like shut the fuck up you're not supposed to tell anybody right so it's like, it is a very secret society. And the ones that do talk about it, it is important to get it out there. It's almost like a medical condition. Sometimes things are private. Absolutely. I agree.

For some people, there's a lot of consequence to letting people know that you have a problem. And so what happened for me in the late 90s is I worked with two guys that were part of the family, as I think you all call each other. And they were very successful in achieving their health and fitness goals. And then they told other people, and that began to snowball. And over the years, I've been able to work with a lot of And that began to snowball.

And over the years, I've been able to work with a lot of celebrities in their recovery process. Because what happens a lot of time is that one habit gets replaced with another one that isn't a good one, right? And I've gone to some AA meetings in support of my friends, and I've never been to one that didn't have a table full of cookies and cakes. It's awful. People smoke a lot, right? Yeah. The one thing that i was always trying to change about that it was was those things like you go there and there's you know addictive vices everywhere and you have you know you're there with uh coffee cigarettes and candy

yeah and you're like what are we doing yeah why not hookers going right yeah why not hookers some places there are they someplace have those i mean like so but but my point is is that um from a and they may have not have known this when they started but from a standpoint of um um reassociation of habits on a neural level that actually is quite smart yeah right and so if you can figure out how to do it from a health standpoint then not only can you beat habits like that but i, obviously it takes discipline. It's not magic. You know what I mean? But you can give yourself a winning edge, right? And so that's really how I wrote the book and why I wrote the book. And as you will attest after

having read it, it doesn't sound like a bunch of science that I've just spit out here for the last hour. It actually sounds like me telling you, hey, listen, you want to read all the science that's in the second half of the chapter but if you just want to get to work like this is the way to do it yeah so it's very simple build upon itself yeah when you do a low carb and that's why i always think you know want to if we can figure out a way to teach our children to be more mindful of food and people that are uh just kids in general maybe we can solve some of the problems of obesity and diabetes and stuff but in my opinion the only thing that's really going to fight it because i don't think we can ever really totally stop it we've we've gotten way too fat yeah hopefully we can reverse some of it and i think the main way to do it is through a war on

carbs is through something like this a cycl cyclical low-carb lifestyle. Because we just have too much temptation around us. It's just sitting there all the time. And what you said about going to McDonald's was actually really interesting because it is kind of like a give-up almost. It is. Like, oh, I'm just kind of giving up okay i'm phoning it in for this meal yeah well you're like yeah you're like starving so you're like i'm just pulling through mcdonald's but you don't realize what you're actually doing to yourself we need to

be strong we need to be stronger like it's not really about being a pussy or any of that kind of stuff but we need to be stronger we need to respect ourselves a little bit more i think that's more than being stronger it's like respect yourself yeah you know respect yourself and realize you do have a lot of decisions and these decisions can really empower you yeah they can really make you they can really build a lot of strength and willpower yeah and you can rely on that willpower in your time of need when you're because we're all we all have our ups and downs and there's going to be times where you're going to want that ice cream. So you guys will think this is funny, but to the people listening and to everyone else, I want you to think about how many times you have made a decision.

And we'll use McDonald's as an example. But then after you get done laughing at this, step back and think about how many things that you've done in your entire life. And right before you did it, your thought was, ah, fuck it. You know what I mean? It's the last time. Right, exactly. And you go, ah, fuck it.

And then you do whatever the thing is, right? And generally nothing in your life has ever happened good right after, ah, fuck it. You know what I mean? Yeah. So I call it the fuck it factor. So if your decision process goes, ah, fuck it, I'm going to McDonald's. Ah, fuck it factor so if you're if your decision process goes ah fuck it i'm going to mcdonald's ah fuck it i'm you know nothing good ever happens after that you know what i mean and and so if you really think about like what are you doing and what's your decision process

and and and go ah fuck oh no i probably shouldn't do that whatever that is you know what i mean fill in the blank with whatever that is um and and that's and that's that's super freaking easy we had a rule as kids is to keep us out of trouble and my dad truly believes this he would always say nothing good ever happens after 11 p.m so it means don't be out after 11 p.m right right so the same thing as you're off fuck it like nothing good exactly kind of kind of and when i think about it i don't know if anything great has happened past 11 p.m or past oh fuck it nothing nothing life changing ever happens after that yeah right so anyway um so that that's that's kind of my my thought around you know how that

needs to and and more so than the educational process because because here's the here's the interesting thing and why i think my book has been successful. And people go, well, was it a famous fitness book? Not only was it a famous fitness book, it was the number three book in the world. I literally outsold Hillary Clinton. There you go. You know?

I outsold J.K. Rowling. I outsold John Grisham and Stephen King and Tom Brady's crap of a book. A bunch of nobodies, it sounds like. Yeah, exactly. A bunch of nobodies. And I love Tom Yeah, exactly. A bunch of nobodies. And I love Tom Brady, but his book sucks. Was his book about being vegan?

No, it was terrible. I don't know what it was. It was awful, right? It was awful from an application standpoint. And I love Tom. But anyway, my point is, is that the reason why I think it's been so successful is it's the dissemination of information in a way that it can be used, right? We're living in a time where there is more information than there has ever been in the history of the world. So we're

not running short on know-how or running short on opportunities or options to do. What we're running short on is somebody that just cuts to the chase, tells you like it freaking is, and gives you a straightforward plan that goes do this, do this, do this, do this, to hell with the rest of it. Yes, it all makes sense too, but pick something and stick with it. And I think therein lies the rub of why people aren't being more successful. Somebody goes, hey, should I do CrossFit? I'm like, I don't care if you do CrossFit, if you do powerlifting, bodybuilding, if you become a runner, if you do Richard Simmons sweating to the oldies, but commit to it, stay in it all the freaking time, do it day in, day out, actually have something that represents a program that you're committed to, and you're going to see

change. I don't care what it is. So it's not about one specific discipline. That said, I like to say I'm in the obstacle elimination business, right? And that's the way I wrote the book. So for example, I put a workout in there that is a kind of an AB type of zigzag workout. And I said, I am purposely going to put a workout in here that people can do anywhere, right? Because if I'm training you, if I come to your house and you're listening right now in Sioux City, Iowa, and you, you know, you're like, well, I don't, I don't have a nice big gold's gym here. Fine. I could beat the life out of you in your living room floor with no weights. Right. And so I wanted to create a workout that could exist that you could do anywhere. And the workouts that I, that I put in

the book, um, I have, I think I have band, and I think I have a set of dumbbells. That's the only thing I have, right? And I've been on movie sets. I trained several of the actors for the Hunger Games, and I've done these workouts on movie sets. I've been on television sets and trained people. I've been on the road with, I was on the road with Florida Georgia Line,

one of the biggest acts in the world right now, and I beat those guys up backstage and out by the buses and so on. We didn't have a gym, you know. We did these kind of workouts. And it's big central nervous system stuff. You can knock it out in 30 minutes. I think that's a great message to send to a lot of trainers too is like you better know. You better know how to work somebody out without any equipment.

You better know that or you're not a great trainer. Exercise doesn't always have to be this big event yeah for you no it's not exercise we were just we got done with uh joe rogan um yesterday and afterwards we were just kind of driving around and my friend's gym is right there so we stopped in it's called zoo culture and uh we were just shooting the shit with the some of the guys that work there and stuff and i was like yeah let's just yeah we was like, yeah, let's just... Yeah, we just grabbed an extra workout. Some triceps and back.

We didn't do shit. We did, I think, six sets of... I actually didn't want to do it. I was like... Yeah, we did like six sets of three different movements. It probably took like 15 minutes maybe. But it felt great. But the point is your exercise doesn't always have to be this hard thing.

It doesn't have to be 20 uh full blast hill sprints right um when you're at work and you're on and you have uh some calls to make right hop on hop on the phone but go for a walk while you're on the phone that's exactly right meetings and stuff like that i'm looking up here i'm looking up some statistics and i and i want to i want to share these exercises and have to be. Speaking of going for a walk, what's great about your book is it's also an audio book, which I always recommend to people because we do our 10-minute walks. You can't read for shit on a 10-minute walk. You fall into a manhole.

You listen. So you just listen to it. That's right. And by listening to 25 days on 10-minute walks, I think it took like four or five days to get through because I do three, you know, three walks a day or whatever. And then also I throw it on like, you know, just randomly when I'm doing stuff around the house or whatever. But I really do believe that for a lot of people, that's an obstacle. Like reading a book is an obstacle. For me, it's a huge obstacle.

Like if somebody hands me a book, I'll go, I make the excuse. I don't have time to read it, which is just a lie lie i don't like to read yeah so i like to listen so for a lot for anybody that's watching this you know go get the audio book yeah absolutely it's expedited there's a there's um and listen if you're if you're listening you're watching you whatever the case may be and and you're like yeah i don't know how i feel about this workout thing maybe you've just discovered mark and his his podcast and that kind stuff. I think pretty much everybody would like to have more money. I don't know anybody, and I know a lot of rich guys, but I don't know anybody that wouldn't like to have more of it, right? But I can tell you this, that the annual reduction

costs in healthcare annually, if Americans only got 150 minutes a week of exercise, which is walking 21 minutes, walking 21 minutes, seven days a week. What do you all think the annual healthcare reduction costs would be? What do you think that is? The annual for each person? No, as a whole.

As a whole? Just Americans. I have no idea. $117 billion, right? Well, if you walked 21 minutes, if every single person walked 21 minutes a day, seven days a week in America, then there would be $117 billion less in healthcare costs. Now, it doesn't mean we're going to be billionaires if we start doing walks, but if you want to go, hey, how much did I spend in healthcare last year?

Do the math. I don't know what the number is, right? But increasing to a 21-minute walk, in some respect, scientifically proven, would reduce that cost. You'd put more money in your pocket, right? And that's a simple, easy thing to do. Another thing, if you're sitting at a desk for every 90 minutes you're sitting, get up and move around for nine, right? So if you're sitting at a desk for every 90 minutes you're sitting, get up and move around for nine. Right? So if you're sitting for nine, move up, get around. If you're sitting for 90, get up for nine. Right?

Go to the water fountain. Go to a different floor in your office building and go to the bathroom there and walk back. You're going to waste nine minutes, you know, checking your Instagram. You know what I mean? There are simple tasks. You know, when you wake up, up first thing drink 20 ounces of water before you do anything else period you know there are simple tips and tricks that you can do all the time that are going to help you exponentially become more healthy it's not about why does

drinking 20 ounces of water make you more healthy what's that well it's so when we're when we're asleep we're respiring right so you ever go up to a glass and you breathe on the glass? There's water. There's moisture in our breath, right? You're asleep in seven or eight hours. You're not drinking water, first of all. You're respiring. What you're actually doing is you're dehydrating yourself, right? So when you wake up, the first thing is that you need water

for the digestive system and for the organs to actually function properly, right? Because you just let out a bunch of water all night. Yeah, you've been doing it all night long. And that's also how we burn fat, right? It comes out through our breath. A lot of people don't know that. They think that you pee out your weight or poop out your weight,

but it all comes out through our 90% or something. Yeah, a lot of it does. So those are simple tricks and things. They're not tricks. I mean, good God. I mean, our grandmother knew them. They're tips. But they're tips.

They're things that you can do easy ways. And the reason why I'm saying these is to piggyback your point, Mark. It doesn't always have to be an event. If you guys are following along, you know that we all got together today and did a big goofball session with Michael He michael hearn at gold's gym and there was there wasn't a lot of actual work done as much as there was poking jabs at each other and you know just enjoying some camaraderie yeah instagram photos and hanging out in the gym occasionally picking up what do you expect on tuesday yeah what it's you know whatever but

it doesn't always have to be an event right um sometimes it can be easily done and you know and people think you know i you know and people think you know i you know i don't have time to go to the gym awesome i don't care if you don't have time to go to the gym fall down on the floor and stand up a couple times how's that feel you know i mean like it's really it's really simple you know what i mean so um fitness is what a great workout fall on the floor 10 times what's kind of a favorite exercise of yours like what's a staple that you can have almost anybody do? Well, I mean, honestly, like one of the things that I like to do most is, uh, to try to incorporate as many of the body parts at the same time. So if I, if I'm not in a gym,

right, if I'm not in the gym, uh, you know, I'm just out anywhere. Maybe I, I, I am very fortunate. I do, I do live on the beach here in Southern California, so I'll get out in the deep sand and do, and do stuff all the time. Right. But one of the things that I do is a, I guess most people would say it's a modified version of a burpee, right? Which I basically go down into a plank position and then stand myself back up. Right. So, and I don't do it in a jump stationary. I do it one, one hand down, two hand down, one foot back, one foot back, right? Step up, step up, stand up, reach for the sky, right? And you go, well, that sounds like head, shoulders, knees, and toes types of thing.

Well, the reason why that worked is because it was a big central nervous system activation. So you don't always have to be buried under a ton of weight. But I can put that in or I can put it in anywhere, right? I can put it in at the end of an exercise when I am doing heavy weights, right? Because it's a big central nervous system activation. So it looks like a broken up burpee. Yeah, it looks like a broken up burpee. So you're stepping instead of jumping. Yeah. So there's maybe a little bit more, uh, mobility involved in it because a lot of times a burpee just kind of hit the ground. Yeah. Yeah. And I actually do it slow down. So down so you know i go down into a forward bend my hands go on the ground the ground i step

back with my right foot i step back with my left foot now i'm in a push-up position now i step forward with my left forward with my right stand back up go back down and somebody goes well that didn't seem very hard really i bet you can't do it for three minutes. Yeah. I don't even know if I can do one of those because I'm so immobile. I bet you if I did it, though, you'd be able to do it. And if you can do it for three minutes, your heart rate will be 180, right? So, I mean, it is a big central nervous system activation thing to do. That's interesting. And it engages a lot of your core.

That's interesting, too. I did some DDP. The former wrestler has a yoga thing diamond dallas page he put a heart rate monitor on me had me do some ddp yoga with him very similar things what you're talking about heart rate was 155 within three minutes of doing it that's exactly and i was just like shocked yeah because i wasn't doing i wasn't moving it's it's funny that you say that i have my feet weren't moving i was at just one spot, and I was able to generate that much energy. I have a really good friend who she encouraged me this year

to really get into yoga, which I've given yoga a lot of shit over the years and stuff like that. But what I have is, and Mark, I was telling you earlier, I have a recurring injury, a recurring lower back injury, a QL injury. And it's really debilitating. It's painful. I like to pick up heavy stuff. I love deadlifts.

I like squats. I like feeling strong. You said earlier your best squat is 625. Yeah, 625 squat, 585 deadlift. That's a good number. And they're decent. And I did them weighing like 198 pounds. So, Ilift, and they're decent. And I did them in, you know, weighing like 198 pounds.

So, I mean, that's not terrible, you know. But I can't do it now, and I probably, you know, can't do half of that now. And a lot of that is dealing with recurring injuries, right? And so my friend, she really encouraged me. She said, you know, you really should just give it a shot just go three times a week she said get in the into the heat get in the hot yoga um the infrared really helped to open up the you know the which i'd done some from infrared sauna with heath evans he has an infrared and he and i do that some together and um uh you and heath evans are in a sauna that didn't sound yeah that didn't

sound too gosh we'd be like that didn't sound too good it was over no but um you know it's a great therapy tool and and so she said you know like try to just start doing it and see how you feel and i reluctantly i reluctantly did it and um um not because i had a problem with it but i felt like it was a waste of time. Right. I didn't want to be around all those yoga pants. Well, that's not the problem. You know, I, I, I'm, I'm, as we've talked about, I'm, I'm, I'm very busy. I, I, um, a number of TV shows in the works and a second book in the works. And, and I, I, I have six different corporations, you know, like I'm, I'm very busy. Um, so I feel like if I have

90 minutes free, I want to do what I want to do. And I'm going to, you know, you know, like I want to throw around something heavy. I want to feel my, you know, parasympathetic nervous system on fire. I want to, you know, I'm going to feel like an animal. You've been doing yoga though. So I've started and it has been an absolute game changer for me i mean like i i feel better i sleep better i recover faster um my lifts are going back up again i'm really happy by how often you do yoga three times a week three times a week and and um it's really become an enjoyable process hot yoga i prefer the hot um and most people infrared and how long is session? I usually make it about an hour and then I'm mentally checked out at that point

and then I just end up laying on the floor. It's infrared heat? Yeah, it is. Oh, wow. So I end up just laying on the floor. Wait, is that Manhattan Beach or something? Yeah. But there are a lot of places all across the country.

I have to travel back and forth to Dallas for work a lot and there are some great places in Dallas that do infrared yoga. What's the new book going to be what's the next book yeah i can't tell you exactly but we're going to stick in that we're going to stick with that same kind of um um uh brain i said in book one is brain function yeah yeah that's exactly number two and then book three you go back exactly right um um we're gonna i'm gonna go more into um the food side of it um very cool that that's about all the

the tip i'll give you about book number two i'm just kind of curious but right but um you know we've got some other things that are that are happening right now to um um develop some of these other businesses you mentioned yeah yeah yeah so there's development of the product can you tell us about that i'll tell you a little bit about that. We've got a very unique product that is coming out. There's not, well, the reason that I wanted to do the product that we're doing is that I have become obsessed with understanding. You know, people might say, well, you had a heart problem, so you must be really into heart things.

Eh, actually, it was the mental side of it that really was super debilitating, right? So I became overly obsessed with how does the brain work in relation to our bodies, right? And how is it controlling things and the chemicals and so on? And so even my book, which being on the bestsellers list

was a huge accomplishment for me, which also triggered a brain response of going, hell yes. You know what I mean? I always wanted to do this. So I'm overly obsessed with how the brain is reacting, right? And so we've created a product. I thought, wouldn't it be great to create a product that was enhancing brain cognition, enhancing mental focus and clarity, increasing brain elasticity, you know, being able to promote memory and so on. And a lot of people, you know, this is commonly called nootropics, right? And so we're creating a nootropic product, but we're doing it with, in a unique way. And I'm going to send you guys some of them so you can try it.

You can try it. I can't wait. Yeah. And we're doing it in a food delivery. And I don't mean delivering you food. I mean, we're doing it in a food product. So the delivery is different than if you were taking a pill.

And I'll just leave that out there as a teaser until the product will be out. And it'll be out in the next couple months. But we know what it is, and it sounds amazing. So you guys will love it. Yeah, you guys will love it. I'm going to send it to you guys, and you can promote that kind of it. But so with that, and then I have a couple new TV shows that I have in development deals with.

How did some of the TV stuff come to be? I'm very fortunate. You know, I mentioned earlier, you know, about having a great team around me. I'm the only health and fitness expert in the world represented by WME, William Morris Endeavor, which is the largest talent agency in the world. I'm very, you know.

I know those guys. Yeah, you know those guys. Absolutely. They represent, you know, a lot of big stars like me like like you yeah like you like wme right here yeah yeah like the rock you know what i mean and chris bell yeah chris bell you know so um so i i've been really fortunate that um they're they're they really believe in me from that standpoint and um they believe in the um the mission of what i'm trying to do they've been very supportive of uh you know the 25 days book and and

and get getting my brand out there the drew logan brand and you know that because so i've had i've had the occasion to be able to go around and and recently just was kind of on a you know kind of a dog and pony tour of a lot of the production studios and pitching, you know, a new show idea. So, um, but we've already got one in development as I'm out pitching more and, uh, you know, and there's a lot of interest in, in that type of stuff. And, and people say, well, did you want to be an actor? No, absolutely not. In fact, I might've been the only trainer in Los Angeles that didn't want to be an actor. Right. And you don't seem like you have that in you.

No, I don't. I don't, right? And I tell people all the time, I can't act happy if I'm not. You know what I mean? So, like, I really didn't want to do that. But the thing that I do love about it is a big enough platform for me to be able to incite impact and change, right? And so if people will listen, you know, and there is no greater platform for validation than television, frankly. And even if people go, well, you know, but, you know, social media, yep, but it doesn't have the same validation.

It just absolutely doesn't, even if it should. And if I personally feel that there are some people that have been given a voice in our careers, they frankly should not have been given voices, right? And I don't need to throw them under the bus. It doesn't make me sound any smarter. But what I want to do is I want to be able to get that voice because I know the information that I'm going to deliver is going to be correct. you can control it. Yeah. It's going to be succinct. It's going to make sense. It's going to be steeped in, in, in research and science, and it's going to be easy to digest and that maybe people actually do it. So that's, that, that's why I'm continuing to go down the, as you well know, the never ending stressful road this is uh i have a nerd question for you yeah

did you get to meet sylvester stallone i did yeah that's awesome i did get to meet sly and and um he was cool couldn't have been cooler yeah could not have been cool um we i've actually talked to him now right 71 71 he's he's my idol of all idols because he wrote rocky did all that and uh i've talked to him on the phone about using Kratom and stuff like that. To me, that was a huge deal, but I still haven't met him in person. So that's still like a nerd thing for me. It's a funny thing. We come in contact, and you've probably experienced this as well,

being in Gold's Gym in Venice Beach. Everybody walks in. You see Arnold every day. We see Arnold there every morning. And you'll know exactly what I'm talking about when I say it, but some people have a star quality. Like, just, I mean, like, you can have your back to them when they walk in the room,

and you can literally feel the room. Yeah. Something weird happens. The rock gives off that energy whenever he's in the gym. You can almost feel it in the whole gym. You're like, something's going on here. And then, oh, the rock's here. There are rocks over there working.

We met John Cena. We knew he had that. The day we met John Cena, we're like, you need to be famous. What do you do? What do you do? Nothing. He's like, I work out. Yeah, right, right.

And he starts laughing. Exactly. But Sly's that way. And I remember the first day that he walked on set when we were doing a publicity day and um i mean it was like elvis walked on yeah you know i mean like just i do cardio with his brother almost every day yeah frank's great you know we see frank all the time and and frank is frank's hilarious and we you know frank's the one that uh you know introduced me to him and like, you know, hooked me up

with him and stuff like that. But yeah, it's just, you know, being at Gold's gym and being around all those people, even Mike O'Hearn, who we're lucky, you know, to be friends with him. We get to talk to him every day and see him every day. Like those guys are phenomenal. Like most people don't get that when they go to their gym, you know, they don't have those people around. And so we're very fortunate at mecca you know and the thing that the thing that's great

about that is that when you you get to meet somebody like mike you know is um and i hope he doesn't hear this that i'm going to call him a legend but he really is i mean mike really really been around for a long time been around for a long time and great at what he does and he inspires a lot of people even if you even if you don't if you're not a big fan it doesn't matter he's he still really does inspire it's kind of what's awesome about him he's so polarizing that everybody knows his name yeah and at one point in the day everybody in the gym is talking about him yeah whether they're praising him or hating or trying to or hating on him yeah yeah but but at the end people are like i don't know man is he on shit is

he natural it's like it doesn't matter. You're still talking about him. He is. He's always had good genetics. But it doesn't matter. You're still talking about him. Which I think is hilarious. But when everybody, people bring that up,

you know, is he natural? Is he not natural? I go, look, he's a good dude. He loves dogs. He's nice to me. He likes dogs. Leave him alone. You know what I mean?

Like, I don't know. I don't know. But I know that he's he's you know like he posted a picture the other day he said it was his high school football picture he said i was 6'3 240 you know whatever whatever you know and he said and you know here i am you know now i'm this and this and this and i said yeah but you're still six three slacker ass yeah you couldn't make yourself taller you know but uh but you know he's always had great genetics so i mean i was you know in the when i was in the same boat i was only 195 you know we saw the pictures of him when he was 14 years old he was huge right and to say that like oh somebody couldn't have those genetics is is not necessarily true because I believe that we have it for strength, like Mark and I. I have a lot of injuries and I'm beat up, but I mean, we were able to do things that

a lot of other people just can't do right off the bat. You know what I mean? There was no adaptation period. It's funny that you say that because I had this conversation yesterday. My best friend on the earth is Gunter Schlier camp who's one of the oh is he i didn't know that i love each other's weddings and everything he's the man yeah and uh he um i see him all the time and and and we are the other person that each other goes to when we literally don't want to talk to anybody else on the earth you know stressed out or pissed off or whatever

and um or or hang out and celebrate you know i was out or pissed off or whatever, and, or, or hang out and celebrate, you know, I was with him the day that he found out he was going to be a dad, you know, you know, I mean, like, that kind of stuff, but we were having this conversation yesterday, and somebody had questioned him about, you know, back during the competitive years of, you know, well, isn't that just all steroids, and he said, I will make you a deal. He said, I will buy all of your steroids for you for one year, and I will train you. If you can even place in a state level show, then it's on me. He said, genetics will outplay any level of drug, any level of diet, any level of diet, any level of supplement,

any level of anything. You genetically have it or you don't, right? To some extent. You can enhance it a little bit, but genetically you can or you can't. For the people that don't know who Gunther is, he competed in the Olympia probably like 20 times, right? Yeah. For 10 years.

Been around for a long time in bodybuilding. Well, Gunther is one of only two people to ever beat ronnie coleman yeah you know so that's who gunther is if you don't know if you don't if you don't if you don't know who gunter is you probably know who ronnie coleman is you know what i mean he's tall and he's jacked yeah and uh when when we met he was uh 335 he looks really good um i don't know what he looks like right now, but I saw him not too long ago, and he looked so healthy and just lean. He looked really good. Yeah, he stays very healthy.

We were commenting on this yesterday, but it would be nonsensical. I mean, he was on stage. His on-stage weight was 301, right? On stage. That's crazy. Sliced on-stage weight was 301, right? On stage. That's crazy. Sliced and diced and 301 pounds, right? And it would be stupid to try to maintain that, right?

It would be ridiculous, first of all. It would be stupid, right? To even try to maintain that. And he's been retired now for 2006 was his last show. So he's been retired going on 12 years. And he still walks around at 265 pounds. He'll always be huge. I think that that's the thing.

He's a huge human. Yeah, you're never going to lose all that. He's a huge human. His hands are like a bunch of bananas. I mean, they're enormous. You know what I mean? But my point is, is getting into genetics, is that just like you guys were genetic for strength,

my background, I wasn't genetic for strength, but I was genetic for long-term strength endurance. I was having this conversation the other day. I think you and I were talking about this, is that my high level know, at 600 plus pounds, I could only do it one time, and it was spine numbing, right? But I could drop 100 pounds and do half a dozen reps, right? Or I, you know, I could do, I remember the best deadlift combination I ever did is I did a 405 pound deadlift, but I did it, I think, 17 times, right? but i could only go up to like a five and a quarter for a single you know what i mean the reps yeah i was always and we were the opposite we were like yeah we're like our reps weren't that good like whatever we could do for three you can do 100 pounds more or something yeah and i and i i could never do that i could get up really close to my

to my limit and and still be able to do a lot of volume you know what i mean and that translated into athletics um you know i mean even you know when i was i was in high school you know and playing football i would never come off the field literally never left the field special teams offense defense you know so when you're doing your diet or you're recommending stuff to people, do you ever look at blood work or maybe only if the person's unhealthy? So that's a great question. And it depends on where that person's background is and where they're starting from. Usually if somebody has no, like they're not athletically, you know, inclined at all,

they haven't done anything, you know, and at all. They haven't done anything, you know, and rarely does someone come up to me and go, hey, can you help me? I've already been doing a lot. I'd like to progress more. It's usually somebody who is doing not a blooming thing, and they feel terrible, right? And then, will you help me?

And then, absolutely, I always suggest that they have all of their blood work done. And I have a, um, uh, a doctor that I recommend, um, that they work with and he'll go in and he does all of their blood work to determine if there are hormone imbalances and things like that. Truth be told, um, this is the first time in my life that I've been worried about blood work or even started to look at it um but looking back you know i think it's a big mistake that we i think we should have been looking at our blood work you know 20 years ago and we just weren't doing it um but yeah i think that you know that right and as technology

gets better and things get cheaper and easier i think that'll move into being easier right now it still is a little bit of a hassle to get your blood work done a little bit of a hassle it's still expensive our insurances aren't paying for it yet we'll get there though it's gonna change yeah and there's a lot of people coming up with like simpler tests that you can do at home and things like that will start to come out yeah we're seeing all that emerge so hopefully it'll get easier and by the way if you're if you're listening and you're going i wonder if i should have that done well maybe you should but the easiest um easiest way to measure whether or not you should get healthy, undertake a diet, start a workout program, is get out of the shower, stand buck naked in front of a mirror, and look at your

reflection. If you do not like what you see, then yes, you should undertake a nutrition program and some kind of exercise program. If you look down and you don't, if you're a man and you look down and you don't see a penis, then you need to get on this program. Well, you know what? You can see your stomach. Yes, exactly. But at any rate, and I say that half-jokingly, but at the same time, there are a lot of just postural things.

It requires muscle and strength to stand up straight, right? And the majority of people nowadays spend their days working in a seated straight, right? And the majority of people nowadays spend their days working in a seated position, right? So if you can stand in front of the mirror and it feels like an effort to stand up straight, to align your shoulders with your ears, aligned with your hips, aligned with your knees, right? Then there's something you need to be working on, right? It doesn't matter whether or not your body fat is higher, but you could start there. You could just start there, you know,

stretching, mobility, things like that. And then obviously the nutrition needs to happen and you need to do something, you know, in a strength capacity, you know what I mean? Do you have a couple tips for people to be less fat? For people to be less fat? Well, that's kind of how we always put it. It's kind of jolts a lot of people, but it's just kind of funny. To be less fat well that's kind of how we always put it it's kind of uh jolts a lot

of people but it's just kind of funny so to be less fat well um you know i think they're and mark and i were talking on our 10 minute walk you know about you know some simple things that you can do um you know to make some make some quick and easy changes what i like to do is to teach people that they can be successful today, right away. In fact, you can be successful in the next two or three hours. One of the things that I genuinely dislike about most of the information out there from health and fitness is that you have to buy such and such as eight-week program or the 12- program to your best abs ever, or the whatever, right? That's BS, right? Because if yesterday I did no exercise, and today I decided I was going

to do exercise and I fulfilled that commitment to myself, boom, I am 100% successful, right? That's all you should really be measuring is, was today better than yesterday? And really the way that there's a book that I am not even going to mention that I detest, that I threw under the bus for an entire year as I was proposing my book. And it really deals with these setting unrealistic goals in a 30-day period of time. That's all I'm going to say about that freaking book. But what it says basically is if I'm on day 17 and I eat something I'm not supposed to, you lose back to day one, start over. You got to start over.

That's not the way life works, right? So really the way that my book works and the thing that I teach the most, and that's the thing. I didn't write this book from a standpoint of going, hey, I'd like to come up with a genius idea. This is actually the shit I teach. And I have for over two decades. And there are thousands of people still in shape because of the programs that I implemented with them. And the way to do it is this. If you, and we've all heard this, if you, and we've all heard this, if you fail to plan, then you plan to fail, right? So if you woke up today and you still don't have a plan, I can guarantee you're going to hit the target you are not aiming at, right? So you aim at nothing. I guarantee you're going to hit it. It's pretty simple, right? So first off, have what your plan is going to be. And maybe it's just three meals a day in a 21-minute walk because we talked about that's the way to go.

Okay, so you have one exercise requirement that you have to do today, and it's a 20-minute walk, right? All right, if you make it for 15 minutes, you make it out of 15 out of 20 minutes, well, you're 75% of the way there. Great. So that's a 75% grade on your exercise. And if you're 75 of the way there great so that's a 75 grade on your exercise and if you're supposed to hit these three meals and you hit two out of the three well

then that's a that's you know let's call it 66 let's call it a 70 right yeah average the two of those together that's 145 divided by two then you're about a c grade for the day you're about 75 right that's pretty good but if yesterday you were a d or an f then you're about a C grade for the day. You're about 75%, right? That's pretty good. But if yesterday you were a D or an F, then you did better than yesterday, right? But don't even look at it from that standpoint. Look at it as meal one, I need to have this. Eat that. Boom, I'm successful, 100%.

Meal two, I'm supposed to have this. I did it. Boom, I'm supposed to have this. And you always, the rule is like, you always aim for 100%, but you'll probably end up around 80 and that's okay. The rule of the- Something like that. The rule that I you always aim for 100%, but you'll probably end up around 80 and that's okay. The rule of the, uh, the rule that I've, uh, found over the years is that everybody that stays at a combined score above 85% hits their goals and doesn't fall out, right? They stay in

that. So you can have a little bit of flexibility, a little bit of flexibility, and that's the way your life really works. You know, you, what you ate perfect, you did your workouts, you did everything you're supposed to do. You showed up and it was bob's birthday at the office and you had a couple bites of birthday cake okay deduct the points and move on with your life don't beat yourself up over it and fall off a cliff yeah i mean just deduct the points and don't even bother not being social and not having it who freaking cares just go i'm gonna i'm gonna eat half a piece of cake i'm gonna have to deduct 20 points from my from my grade for the day. Move on.

It's a choice you make. It's a trade-off. There you go. Move on with your life. Choose to get a better grade or choose to eat the cake. That's exactly right. That's the biggest thing you've learned from a business standpoint. It sounds like you had some success and some failures.

Yeah. Well, here's the thing that I can tell you about that. And I say this a lot. I won't get into business with, with someone, even if it's a, even if it's someone I hire, right. An attorney or an agent, or I don't want to work with anybody that has never felt what it feels like to fail, try and fail. Right. Because failure is, is the cruelest, but best teacher that there is, right? And so for someone that says, I'm awesome, I never lose, I'm king of the mountain. Well, you're also uneducated on what it feels like when something is running off the rails. You don't even know what it feels like. You don't know when it's coming. So when it does finally hit you, you're never even going to see it coming, right? So the thing that I've learned in business probably most is that you need to say no to more things than you need to say yes to, right? Because most of us, I guess, can come up with a lot of pretty good ideas.

And you can do anything you want, but you can't do everything right so narrow it down say no to most things right that that's frankly what i do i'm saying no all the time nope not doing that nope not doing that so say no to most things and then get really really exceptional at the things that you do do, right? So that that's what I've tried to focus on. And then to try to do it at such a level that even your peers respect what you do, right? That even your competition respects what you do, you know, where they're going like, damn, he really figured that out. You

know, like, we should do something else. We should not do what he's doing. Right. And, and the way that that comes is from thinking deeply. I saw a great bumper sticker the other day said, uh, um, think a lot. It's not illegal yet. Right. And, and so, but we don't do that, you know, and, and, uh, in the common marketplace and the common society, and I blame this directly on social media. People think it's a millennial thing, but I think it's a social media thing. Nobody has any patience or stick-to-itiveness, I call it.

You know what I mean? They go, you know, somebody will launch a new product and they go like, ah, it just didn't hit. And I'm like, well, when did you launch it? Last Thursday. I'm like, holy God. You know, what do you mean it didn't hit? I mean, it's Tuesday, you know what I mean? Like you haven't even given it a week. Um, you really got it. You got to give it its time and, and you really have

to go hard for it. So I think a lot of people don't understand that the amount of, of, um, kind of legwork that you have to put behind stuff. so patience saying no and then just plain old freaking hard work man you got to roll up your sleeves and you just got to get after it you got to quit looking for the the quick fix i mean there's not going to be a quick fix and you know somebody says well drew you moved to you moved to la you ended up on television you got a best-selling book i was here for freaking 10 years before that happened. You know what I mean? Like, hustling.

And you worked really hard to make it happen. Yeah, right? So it wasn't an overnight success. You know, you really have to- I mean, I graduated 10 years, I graduated film school 10 years before Bigger, Stronger, Faster came out. Yeah, exactly, same thing.

It took 10 years. You weren't sitting on your hands for 10 years. No, I was trying to do shit. It wasn't happening right so they'll so you have to have a certain amount of patience i hope it doesn't take 10 years for you if you're listening i hope it goes faster for you but you need to go into it knowing that the real separation for you being successful and for the guys that won't be successful or girls or you know or whatever you have to understand that when you find the crosshairs, the point between what others are unwilling to do

and then what is slightly outside of your comfort zone. Aha! If you find that point of demarcation, then you're about to hit the magic point because that's the point where things really start to get good. This feels slightly uncomfortable. Hey, nobody else is even willing to do this. Well, I'm telling you on the other side of that is going to be your, the biggest success you've had thus far and keep pushing that, pushing that, uh, uh,

carrot forward. You know what I mean? So those are the things I've learned. Cool. Where can people find you? You can find me drewlogan.com. Uh, all my social medias are all the same. Uh, the drew Logan at the drew Logan. I I'm most active on Instagram just because I like it I don't really get into which one's more effective I don't really care about that

people can pick up your book 25 days on Amazon iTunes has the audio book and the regular book Nook, Kindle, you can get it everywhere you can pretty much find it anyway it's called 25 Days. 25 Days.

Two, five, D-A-Y-S. And please, if you get the book and you like it, leave a review. If you see me up, please, I'd love to sign it for you and love meeting you guys. And, you know, leave comments. Strength is never a weakness. Weakness is never a strength. Later. Later.

Thank you, guys.