Determined Society with Shawn French | Adversity & Mindset - Exploring Intuitive Eating and Portion Control with Matthew Headden

Episode Date: May 16, 2024

In this coaching session, Shawn and Matthew discuss the importance of consistency and making progress in small steps. They talk about the challenges of meal prep and finding convenient options. Shawn shares his strategies for staying on track with his fitness goals, even during busy times. Matthew emphasizes the need to focus on solutions rather than roadblocks and to always be building and improving. They also discuss the power of self-awareness and the importance of staying committed to personal development. In this conversation, Shawn and Matthew discuss various strategies for meal planning and preparation. They talk about the benefits of ready-made options, such as pre-cooked meats and instant rice cups, and the convenience they offer. They also discuss the importance of planning ahead and reducing decision fatigue by prepping meals in advance. They explore the idea of intuitive eating and the myth that cardio will hinder muscle gains. They emphasize the need to find a balance between exercise and nutrition and the importance of taking care of one's heart health. The conversation ends with a message of gratitude and encouragement. Key Conversation Points: Consistency and progress are key in achieving fitness goals. Finding convenient meal prep options can help stay on track with nutrition. Focus on solutions rather than roadblocks. Self-awareness is crucial in personal development. Always be building and improving. Ready-made options like pre-cooked meats and instant rice cups can provide convenience and save time in meal preparation. Planning ahead and prepping meals in advance can help reduce decision fatigue and make healthy eating easier. Intuitive eating involves tracking and learning portion sizes and nutrient content, and gradually transitioning to a more intuitive approach. Cardio exercise can have numerous benefits, including improved digestion, mental clarity, and nutrient delivery, without negatively impacting muscle gains. Taking care of one's heart health is important for overall well-being and longevity. Sound Bites: "I have to build just a little bit today." "Life has been crazy. It's gonna be crazy. It doesn't get easier. You just get better at it." "Just build always 1%" "I think for me this week, I'm willing to try more of these ready-made options" "I need to plan it out better, man. Like, that's the thing, because it's still the decision fatigue." "I'm gonna get the pre-done meats, right? If we can get the pre-done like pulled rotisserie chicken, if your grocery store has that, that'd be a great option as well." Connect with Matthew: IG- https://www.instagram.com/matthewheadden/ Connect With Shawn: All Links- https://link.me/theshawnfrench   Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Sean French, what up? This one luck I let the pain inspire me. I put my all and everything I'm doing up until it's done. I'm me for the entirety. I'll put it in overtime. I'll be working. Just know I'm a go for mine because I earned it. They watch and I know it's time.

I confirmed it. A whole society determined. What up, y'all? We are back with another coaching session with my boy Matthew Haddon, my spiritual and fitness, I don't know, Sherpa, I guess. I'm getting super great feedback on these. So for those of you that are listening right now, thank you. Keep it coming.

We want to make sure that what we're doing here is bringing value more than anything. As you guys know, and we'll get to know about Matthew, we're impact first. So without further ado, here we go. Another coaching call. What's up, baby? What's up, dude? How about like guru? Can we go with guru?

no because i don't like guru because like guru means you actually don't know shit well like shirpa like i know that that's a like a great thing but like in my head because i'm like a reformed and still fat kids just with abs i'm like like the orange kind though not not not the horrible green kind it's like oh no wait that's not sherber not sherber not no not spamoni spamoni yeah no nothing like that but uh that's all sorry old spaghetti factory you're talking about being a fat kid so figured out of three out a menu. I mean, I am, but like, yeah, yeah. It's in moderation now. Good Lord, man. I tell, I tell you, man, it's fun to do it in moderation, though,

because like when you do it, it means something now. Like, I'm, Mother's Day, the ball, blah, but bets were off, baby. Like, oh, dude, it's going hard. I mean, that goes right into it, bro. Like, keep the special thing special. Yeah. Right. Keep the special. If you, like, the first two thinments are amazing, but after the second thin meant, two, like two or three, you're just doing it. It's not even Do you like thin mint? I hate thin mints, man. What?

What's the point of them? They're like so small and like, like, no, dude, this is dumb. Because I'm not a thin mint guy. Don't like them. I mean, I like them, but it's just, sorry. It's just like that's, that's like taking, that's like taking a third of a sip of water. And we go, mm, I'm satisfied. Yeah, but if you think about, if you're in the middle of the desert, a third of a sip of water is like life saving.

Oh, but I'm not. Cookies in a while. But I'm not. But I have been. And it's horrible. Yeah. Okay. Well,

yeah, throw that at me. By the way, dude, you look good. Like, your arm are getting some definition. You're,

I don't know what. Yeah, dude, I feel good, man. Thank you. I, you know,

like my clothes are starting to fit different. And, um, you know, one thing that I've really done over the last week or so, you probably noticed in the app is I'm really trying to lift heavier. You know, I'm really trying to,

you know, that progressive overload, trying to, trying to stress my body a little bit more to a point where like you when I walked out of there yesterday I was like yeah my legs are dead you're dead because you know yesterday was a push day and the day before it was a pull day and we had trap bar pulls or uh dead lifts and you know we did those and then uh single leg um was it angled the leg press yesterday so yeah dude I I was feeling it.

But yeah, man, I'm really trying to lift heavier and, you know, all that good stuff. Well, yeah, normally, as you know, with my weekly check, and the first thing I ask you is, what are you proud of yourself for? And it sounds like two of them. Like, one is just pushing yourself to your limit. Your RPE rate of perceived exertion was a 9 out of 10. You haven't dropped below 8 in two weeks. Yeah.

Which is huge. And then also being able to cut loose on Mother's Day and knowing that the scale is going to go home Monday, not kids. And look, now you're back down lower. Yeah. Yeah. I mean, that's the thing, man. Like, I'm, I guess that would be the thing I'm most proud about, right?

Because whereas I think we spoke about this on the phone on Monday, you know, usually there's those moments where, excuse me, you, you, I have that big day, right? Like, I'm celebrating something like Mother's Day, Father's Day, whatever, or if I just wanted freaking pizza. But what would happen is I would wake up on Monday and I'd feel very groggy and not. hungry and have that big pit in my stomach of where I feel like super full. And I'm like, okay, yeah, yeah, yeah. I'm not going to eat right now. And then when I finally ate, it would be something as comparable in high calorie, high fats, low protein, high, you know, like all this stuff for my first meal.

And then what it would do is it would take me out of the gym, right? And it would take me off my plan. But the thing on Monday, man, was just one of those. days and yesterday to cut the Betty White Cup. That's just unbelievable. You had to do that at that moment. For really, you guys aren't watching this. Matthew always, you know, he, he likes to save this Betty White Golden Girls Cup for once a quarter when I'm in mid-conversation. And then he brings that and he knows I cannot stop. I mean, I have to stop. I can't keep going. I have to address the Betty White Cup. Anyway, I love you, Betty White. Rest in peace. You were a genius. Where was I?

Oh, so Monday was actually yesterday and today. I think I was saying I hate you so much right now. You can't do that to somebody with ADHD, bro. Like, what the fuck is your problem? Oh my God, this guy. It's going to take us the whole time to get through this point right here. So like I, on Monday, you know, I went up and saw my boy, Freddie Stevenson up in, up in Lakeland. And so like naturally my workout didn't get done.

in the morning. And I was feeling like absolute ass from the meals the day before. So I forced myself to have the protein shake. You know, I'm like, hey, I'm just going to frontload some protein. I got five hours of driving there and back. I'm going to go. And then when I'm done, I'll go straight to the gym. Well, I finished the podcast. I'm ready to drive home. And I get a text from my wife. Hey, you got to go get me. She's not feeling good. And I'm like, oh no, here's the point of resistance. This is it. When it comes to what your family eats and drinks, you know your choices matter. You're the expert because you know what fits your life. And getting it right starts with good information. That's why America's beverage companies

are sharing more information about our ingredients at goodtto-know facts.org. No spin, no judgments, just the facts straight from the experts for more than 140 beverage ingredients. Visit Good to know facts.org. And so I say to her, I was like, okay, well, that's fine. Happy to do it. I'll be there in two and a half hours. Hang tight, little one. But when you get home, I'm going to need to go work out, okay?

And she says, that's fine. And normally in the past, you know it, dude. I'll just, okay, well, by the time like four hits, I'm trash. Like, I am a trash human being by 4 p.m. I can't do anything other than coach baseball. And I went in. I didn't get in there until 4.30. I was out by 6.

Had an incredible workout yesterday, worked out later again. And, you know, today's my off day as far as lifting. But, you know, the thing is, is I did not want to go yesterday or Monday. I was exhausted. I went, had incredible lifts. And it's just the thing, man, where I might, if I'm just being lazy saying, I don't want to go or I'm too tired. I know the difference now.

Before I didn't know the difference, right? So, you know, it would have been a shorter part of the conversation, but she distracted me, so I'm sorry. I knew nothing, man. But that's what I'm most proud of. I think that's incredible. Talk about self-awareness, right?

You know, last week it was, hey, I'm just beat. and I need to give myself a breather and I'll pick it up and just move everything back a day. This week it was, I just don't want to and I want to be lazy. And I recognize that. And look what happened, right? Like, how cool is this? I'm tired. I'm normally trashed by now, but your food's gotten better.

So you're not trash. Your consistency's gotten better. So even though you're getting tired, you're like, no, this is lazy. Yeah. But you went and then you crushed it. Like every week, I think you set. in the past two days six new PRs. So it's, you look at that and go, which is it, is it, I don't want to be late,

am I being lazy or am I listening to my body? That's a fine distinction and a huge level of personal development, right? And it's, you know, I equate every, a lot, so many things back to the spiritual, right? So it's like the time you don't want to go to church. And you're like, man, I don't want to go. It's nasty. It's rainy. It's been a long week.

It's been a long week. I'd rather sleep in. And then you go. And you're like, dude, that was the exact sermon I needed. Yep. Yeah. And that's just the way I felt. And it's funny.

Like, this is so funny. Like I was, I had a couple of phone calls on the way home the last couple days from the gym. And the one yesterday, like, we were joking about sonnas. And I was like, and she's awesome. And her name is Rachel Barabo. And I'm like, hey, I was like, I didn't get to sauna two days in a row because time crunch. I said, but guess what? I said, I live in Florida.

The windows are up. up and the AC is off and I am dying in here. I got home and I'm like super drenched. So, you know, like I think the main point is, man, like when you start to understand different solutions based on busy schedules or whatever it is you're doing, even, oh my gosh, I can't get a sonnet in. Your mind works completely differently. It's like, wait a second. I can't get a sonnet in, but I can sure turn off my AC. And I, dude, I'm sorry. It's like it's a small thing. But, but I got, The last two days, I've just been drenched, man, and it's a 25-minute drive. So I'll take it.

I'll take that as my sauna. I actually do the exact same thing. But let's focus on that for a second, right? You in the past, yes, there's a lot of roadblocks. You have children. You have an amazing wife, right? You did tell her happy Mother's Day for me, correct? Yes, I did.

Okay. Do you have a gym that's a little bit first? rather than your previous gym, you have podcasts, you have some business ventures going, you have all these things. And you could view those as roadblocks. And in the past, you viewed those as roadblocks. But instead of focusing on the problem, now you're focusing on the solution. Doesn't that seem to make the solution a lot easier?

Like what we focus on, almost like the reticular activating system, right? Like what you focus on is it's not manifesting, but to use one of those common terms. But like how much more powerful is it to be now that you're focusing on like, okay, but this is what this workout will accomplish? Is it even about the workout or has it become more about doing what you said you're going to do, having more vitality, being able to have more energy, showing up consistently and building that confidence in that realm? I look at everything in my life right now, like the one big construction. project. Okay. And, you know, it's something I haven't really said to you before or anybody, but like I fully believe like everything I'm doing right now is under construction, right? I just feel like I need a big under construction sign like all over myself, right? With my show,

my body, spirituality, my businesses. That's the way I look at it. It's like it's not going to always every single day look the way I wanted to or happen the way I wanted to. And at the time slots I want it. But the bottom is, I have to build just a little bit. And if I can build just a little bit, and I can, to your point, yesterday, I got like one or two PRs. I'm like, okay, cool, I built a little bit today. Like, that's a win for me, right? Because I can equate that. That's a data thing, right? And as long as I stay in that realm of like, okay, sent you a picture earlier today, you're like, yeah, yeah, you're getting down. And then when we hop on camera, you're like, I saw it in your face. like, oh my God.

Like, dude. Like, dude. Like, those are little things. Those are little decisions. Those are decisions. That's what those are. And when we can break that down as people and whatever it is that you guys are listening, I'm trying to do with your fitness or your business or just even relationships with your spouse or your children or friendships is one small thing a day.

One small thing a day. And it just impacts everything else you're doing. So I just look at it as simply this, dude. I don't look at it any other way of like, I have to build a little bit today, right? So I don't have time for my yoga bendy thing and my running thing. Until after my son's baseball game, I will be running at 9 p.m. tonight.

Okay, whatever, whatever, right? It's going to get done, but it's having that maturity, you know, to be like, okay, this isn't great tonight, but these are, because of my schedule, this is where I'm at. I refuse to wake up at 4 a.m. anymore. I'm not doing it. I'm just not doing it unless I absolutely have to,

unless I cannot fit it in anywhere. For me, it's not, it wasn't working. And I just have to run late tonight. So what? It's still going to get done. It means the same thing. It's actually harder. Explain, damn.

Well, you've gone through a whole day, right? You've gone through a whole day. You're tired. You know, you're just out on a baseball field. You might be dehydrated even though you've had a gallon of half water because you've been sweating for three hours. You know, like everything points to go home now. It's dark, downshift, take a shower and go to sleep. Right.

But the reality is, is, hey, you know, I have to build a little bit today. And that's what we'll do. That's profound. And I'm going to steal that one from you. Just build, you know, always one percent. Trademark, this trademark. You didn't see the TM right there? I didn't see that.

All that's always a thumbs up. It's on video. I don't know what those bubbles are. I don't know what that is either. Happens everywhere. Now everything. I don't know. But it's, I am picturing that just under construction.

And there are days when you start to second guess, you know, just pop in your head, that little. orange little triangle, right, under construction. And in the past, it was you had to go at four in the morning because that was the only way you'd do it. But now you've built enough proof in yourself over the past couple months to where you go, no, I don't have to do that. Now, if life gets to the point where it's so crazy again, you just have to start going

first thing again, right? Then that's what we have to do. But right now, this works perfectly, and I love it. What roadblocks can you first see coming up? Because I know life's getting crazy. I think that's just it, dude. I mean, for me, the roadblock I'm starting to see is not necessarily time, right? Because there's always time.

It's like, what do we want to make time for? And I think one of the things that is so hard for me and there's a roadblock because of the time, I'd rather spend my time doing things like this, working out, building my brand, building my business. the biggest roadblock is mill prep that that for me like that for me has to be automated as quickly as possible so any meal prep companies listening right now okay come a holler at your boy um you all need to throw in on this um but like that's the thing like you know i did burgers last night you know i made i made my my daughter dude my kids they are obsessed with my burgers i don't know what's wrong with them but i do put a little bit of low fat ranch in there and some uh

sugar-free sweet baby rays and I massage it into the meat and I marinate it for like three hours. So it's like a barbecue ranch burger, dude. It's insanity. And I use 93-7, right? So like I have three burgers in the fridge, right? But like, you know, like after this call, I've got to go meet my partner for, you know, for a business lunch, my payroll partner, right? and so I chose Ata supermarket, which is an organic supermarket. So I know, like I can go in there and they've got a ton of chicken, a ton of lettuce.

I'll just go, okay, all the spinach, all the carrots, all the veggies, because I'm not going to track that. It's pointless, right? It's like a little bit. And then I'm going to throw like probably 10 ounces of chicken on it and one tablespoon of something and just go to work. you know so now I'm front load but see those are the things like right now that I'm doing that's helping me

because normally I wouldn't have done that I'd just be like yeah I'm going to do three scoops of this and I'm just going to throw some bacon on there so I'm getting better intuitively right with the food decisions but the big roadblock is just that I need to be able to pull something out of my refrigerator and heat that shit up and just move on

well so let's look at that for a second So you have those meals that we get that are just a meat done. I know one of the big roadblocks, obviously, is that you hate leftovers. So that does create like a meal prep issue, right? It does. Like, how would this look a bit with simple, right? Well, we get the individual little one-minute rice cups. Throw the rice cup in.

Costco and so many actually has pre-packaged, pulled all. for a tissory chicken, right, in the different grocery stores. So you buy that that you can pull out, toss it in with the rice. It takes one minute. You've got a meal done in a minute and a half, right? Like that's very, very simple. Throw the veggies, steam in a bag, off you go. Right?

So now we're total three minutes in. So that one's a great option. If you are struggling also with time, I know you have your thing going in the first form. So even that could be throw your protein. in a blender. Throw your vegetables in the blender with it. I use spinach or kale and then a little bit of fruit. Boom.

You've got a nourishing very quick meal. Is that going to keep you sageated? Not incredibly so. But with that, it's going to give you the nutrients that you need to keep you moving and keep you going and functioning well. Another quick one, obviously like nutrition solutions,

things like that. We've talked about delivery, meal services. There's work for you, things like, Hello, Fresh, do not, because it's still just as much meal prep time. Yeah,

I still got to do shit, right? I don't have time to do shit. I don't want to do that. No, no, no, no. You're scheduled insane. Like, I do,

I do, I do not like leftovers. You are 100% correct. Um, I don't know why. It just food tastes different, heated up, you know,

um, but, but, but, you know, these, what is it, these stubs,

you know, pulled pork, pulled chicken, um, and they're, there's sugar-free, you know, barbecue sauce. They have those now.

So I'm looking into those. It was funny, the Kevin's meals that I was using is like, I like them, but I'm starting to get like kind of skeved out, like when I break it apart. And I'm like, okay, this is kind of like,

I don't know, it's not processed chicken, but it looks like it is. I'm like, I don't know, man. And it doesn't take five minutes. Okay,

that's a lie. It takes like, 20 minutes. And I know 20 minutes doesn't seem like a big deal, but I don't necessarily want to be spinning 20 minutes when my family's already eating their meal at the dinner table because we're eating two different things. Like, I don't want to sit there because sometimes we'll eat something different. They just won't want what I want. And that's fine. But like, they're eating and I'm still cooking my shit. Like, I'm not interested in that. So, yeah, we'll adjust. And we'll lock down a meal prep company. We had one that wanted to, you know, wanted to be a part of it, but they didn't have

enough spots for my partner. So we're not going to do that. Nope. And that's it. And, you know, very often, I don't like it when people say, like, I'm eating something different than my family. Like, why not? Everybody eat the same healthy meal. But there are times where it's like where we have to be very, very intentional and we have to do different things. That just is that season for you. obviously in the long run we won't kind of everybody on the same page because the other way can get very very taxing so

what you're proud of yourself for is incredible this week the roadblocks we already know them and we're planning for them right and it's it's one of these things in the past it was oh man I didn't see this coming well like yeah but you know it's going to be crazy and when it gets like this

just remind yourself like has life been crazy before yeah is life going to be crazy again? Yeah. I think I was more naive before. I mean, not even naive. I think I was just more.

That's a lie. I knew I saw it coming. We all see it coming. We just think that we can control it and we can't. Right. You really can't control it. It's like if you know something is a common reoccurrence, then it is something.

that is going to keep happening. And we can't just say, like, oh, well, yeah, I'm not worried about the time or the or the meal prep. That's not a problem for me. Yeah, it is. Yes, it is. You know, and it's caused me like a lot of quick trips to Chick-fil-A for a grilled chicken sandwich. Like, it's fine.

But, you know, to your point, like, how much salt is in that grilled chicken? A lot, right? So it's like, yeah, can I retain weight? you know more but like here's the thing i believe that i'm starting to truly figure this out and that's taking time and i'm okay with that because i don't want a quick fix i want to learn through my own process because i'm finally tuned into it man it's like oh okay that's not going to work for me that that's that's not going to work uh you know i'm going to be okay with saying know to that. And that's where we give the back and forth. It's like, hey, what about this? What about

this? What about this? What about this? Hey, I think that option might work. Cool, are you willing to try it? Yes, I am. Great. Let's see how that works. And so much of it is just throwing it against the wall and see if it sticks, right? That's so much of my role with you communicating offline off of these calls is just like, okay, what about these three things? Which do you think any of these would work? Yeah, actually, I like door number two. Great. Let's go down door number two and see what's behind that door. And it's so often, it really is, which we've discussed before, man. It's like, well, this is just a really busy season. We'll get to it later.

No, what a better time to focus it on your fitness and nutrition than a better season. That way when the next season comes, you're already equipped for it and you have the systems. If you do it when life, slower than when life gets busy, you have no idea how to handle it. Like, it really does go down to this. Life has been crazy. It's going to be crazy. It doesn't get easier. you just get better at it.

Yeah. And you're getting so much better at it. And it's, oh man, it got crazy. Dude, it can't be an ambush if you know the attack is coming. Oh,

dude. Yeah. Yeah. So it's funny. So like, one of the things I've been doing, like prior to hopping on the call, there's this ratio yogurt.

And it's this vanilla. It's vanilla. You do a whole cup, whole cup of it. It's 300 calories. and 46 grams of protein. I housed that right before the call. Just slammed it.

Now I'm not going to be as hungry. So when I get to ATAs, I know how to keep it, I know how to keep it tight. So I'm going to level that one up for you. I'm going to give you a suggestion. It's in the app under the meals to Discover tab. Go get,

and this ain't like our parents, fiber cereal, bro, like great nuts. We're like the reason you lost weight with great nuts is because you broke all your teeth. Yeah. This is called Kellogg's brand butts. Okay.

And when you put it in the yogurt, I usually put a little cinnamon in there. It almost comes out like a cheesecake kind of thing. And they're softer. They look like gerbil pellets. But it's, I think, 24 carbs and 17 fiber per serving. Like you combine 46 grams of protein or 40 grams of protein and basically 20, grams of fiber, you ain't going to be hungry. Wow.

I didn't know that. Yeah. So let's try that one out. Buy a box for that. It's really, really good. And add a little cinnamon. It's, it's my love cinnamon. Yeah.

Tigers love cinnamon. They hate pepper. And there he is walking off again. I'm on a time crunch today. You don't get to do laps. No, I'm on a time crunch too. But you don't get to do lap. What do you say I'm not coming back?

Dog, I'm not. Well, guess that. That's it, guys. I know we're both on a time crunch. What? What? Such a good movie. Such a good movie.

The hangover is so good. It's so good, but for some reason I'm hearing hot rod in my head. They're like, never speak up on a man that's been in a chemical fire. I don't know why that's in my head right now. I haven't seen Hot Rod. Oh, it's your wife would hate it. It pretty much only guys like it. Like, it's dude humor.

It's Andy Sandberg. Yeah, that's a dude. from Brooklyn Yeah Brooklyn whatever it is And uh Kenny Powers so you know it's good Oh Kenny

Don't even Can't can't talk about Kenny Powers here I love that talk to you He's bound and down baby Love it dude What is your declaration? What is your declaration

for improvement Not independent for this week Improvement Man I would just say have more options on deck, right? By, maybe buy some of those pulled pork things, maybe those quick rice cups, because I don't have to measure them either, right? Like, it's on there. You scan it, go. That's like another thing that meal prep really drives me crazy because I have to measure every single little thing. I'd rather measure it one at a time. Yes, eventually it

adds up to the same thing, but I'd rather do it real time. So I think for me this week, I'm willing to try more of these ready-made options, such as, you know, the stubs like that, you know, the pulled pork or whatever, going to Costco and finding those things. I just think it's going to be much easier for me, man. You know, much easier for me. So I'm going to write that down, We're going to get the pre-done meats, right? If we can get the pre-done, like, pulled rotissary chicken, if your grocery store has that, that'd be a great option as well. The pre-done burgers, you don't seem to mind doing later.

So let's keep that on deck. You know, I do the same thing. The instant rice cups, and you have a bunch of different flavors there that we can use. And then microwave sweet potatoes would be a great option for you, too. So that's going to give you two really great carb sources that are very quick. It's going to give us three to four very quick meat choices. And then do you like seafood? Okay.

I mean, it depends, man. It depends. Like if I'm at Darumas and I'm at Habachi, I love scallops. I love lobster. I do like shrimp. I love crawfish, mud bugs. I love them. Well, let's go back to shrimp.

buy some frozen shrimp saw it out have pre-cooked and then buy a pound bag well you could eat that in one to two settings in a day and you've just smashed a ton of protein that required no breath yeah okay see that that's the thing though it's like that's that's the one thing I'm surprised at like I haven't struggled getting protein in yeah it you know like I think I don't know what I'm at like a 194 a day and like I used to look like I used to look at I think I have like a hundred and something left. I used to go, oh my God. Now I'm like, okay, well, yeah, I'll figure it out. I'm not worried about it. You know, like I'll get the protein in.

But, you know, this is just going to make it much, I guess. I need to plan it out better, man. Like, that's the thing because it's still the decision fatigue, right? Yes, playing macro Tetris. So let's look at that, right? Let's set what day as we dive into this declaration? Let's be as specific as possible. What day are you going to sit down and plan that out?

What do you mean? Like, I plan out my whole week and log my whole week. Not necessarily the whole week, right? But though we will get there, hopefully at some point where we have a plan like that, that does make it a lot easier. It seems stressful. But what it does is allows you to coast through and it completely eliminate all decisions because it's done.

And then you could just adjust buyer whenever things happen, right? Yeah. Think about it the same way that you know what I'm going to wear. Every time you see me, you know what I'm wearing. It's one less decision. So even if it's, I know you for breakfast, it's ignition in Formula One, right? And then when I get home, it's this. And then the next meal it's this.

And then the next meal it's this. And you adjust fire where you can. If we can get there, if that's something you're willing to do, that makes your life a lot easier. And it really only takes 20, 30 minutes. Yeah. So it's one of those ones where I would rather you. even for this week, say, okay, I'm going to go for my run, but I'm going to skip or I'm going to do my yoga stretchy thing, as you love to call it, or my run. But take the second half of that and actually

plan out your food. I would rather you do that than get the second half of the workout in, because that 30 minutes will carry you through the next five to seven days. That 20 extra minutes of the workout isn't going to have that drastic of an impact. Do you see what I mean with that tradeoff? Yeah, I mean, what I'll do tonight is I'm going to do the run. And then when I come back, I'll start getting things on paper for the things I need to buy and to prepare for this. And then I'm also going to get an air fryer because I love French fries. And so if I can make them out of potatoes and sweet potatoes, then, you know, yeah, I mean, it's 40s. bucks for an air fryer for crying out loud.

And I've always wanted to try it, you know. But then I can also like air fry Brussels sprouts in there. You know, with all of oil. Like there's like a lot of cool things I can do with an air fryer that I've been kind of geeked up to try. So I would say by, by Friday or Saturday, I'll be implementing like what I'm creating tonight and over tomorrow.

So when you, once you create it tonight, shoot me over what you have. Okay. I'll review it. make any suggestions, ask any questions, and then I'll help you implement it. Okay. It's like, hey, what about this? What about this? You know me.

I'm just going to ask a lot of questions. The air fryer, there are a ton of recipes in my app for that. That's actually what I was asking about. So, like, a lot of times all air fry burgers, air fried chicken thighs, they take like six to eight minutes. So while you're using the restroom, it's done. I air fry my salmon. there is no better way to make salmon than an error. No.

And if you buy the individually packaged ones or buy like the bourbon salmon from the local grocery store, it's phenomenal. And then just throw a thing of a steam in the bag, veggies. Like you've got a killer meal there and you're not going to be hungry. So we'll look at that together. We'll help implement that so that next week we're running with it. Don't you think that that's a great investment? And again, under construction, but we're also looking at return on investment. Okay, 20 minutes for this, 20 minutes for that, that 20 minute is going to give you a return

on investment of saving you hours next week. Yeah, no, totally, totally, bro. I'm absolutely. I'm all for it, man, because, you know, where I find I struggle is the middle of the day. Okay, okay, I'm starving. Now I've got to drive to Chick-fil-A. I don't want to break up what I'm doing, but now I've got to take a half an hour out of my day to go there.

I should have just prep for this shit, right? And so it starts to agitate me. but you know but yeah of course i've wanted you there but it's not my journey it's my job to meet you where you are right and help you along and now you're getting there like great first it was the workout now it's this okay we're there i hope you guide you through this and it's you're gonna find that it's so dadgum simple once you do it that it reduces so much decision fatigue that really is right like let's look at the law of motion an object at rest tends to stay at rest an objected motion and sustained motion

and less exerted by an outside force, right? What is that outside force very often is friction? And decision fatigue is friction, and that's what blows most people out of the water. How do we reduce the friction? Plan ahead as much. Oh, crap. Now I have to leave town.

Okay, that's fine. I have backup options. Yeah. Yeah. I guess my question is, like, here's a funny one. So we go to Ada's supermarket, okay? And I'm going to get a bunch of a spinach.

I'll probably track like three cups. That matter. Spinach, too. Whatever. Just for the actual, like, I guess nutrients. So I just know it's there, right? That way I can look at your micros. Yep.

Right. And then here's the thing, though, with the chicken. I don't have a way to weigh it. Pull me your hand. Palm me your hand, dog. Like, put it on the hand with what? well you're not going to put it in the palm of your hand it's i have that guide but basically you're looking like this is a serving so that's like four ounces okay yeah and i and i have that guide

it's in the app but i'll forward it to you again that gives you um a way to eyeball it and it's it's it's one of those ones where yes the more accurate we are the better right but what are you going to be that person like carrying around a scale i'm not doing that I'm not doing that either, bro. Like, it's at some point, like, we track so that we can learn to intuitively eat, right? Like, we, we, we've talked about intuitive eating, but how can you know how to intuitively eat if you don't know portion sizes and what's in things, right? So the challenge is really track diligently every day for a month, get a very good idea of what you're doing, and then slowly move into intuitive, right? But you can't, like, if you start carrying a scale around and you're not about to get on a stage, like now we've developed disorder D-D.

Yeah, I agree with you. So like, here's where I'm out with it. Just in I, and then we can, you know, finish up. But I, like, if I go, like when I go to the, the place after this, I have all the veggies on there. And if I say, okay, that's six ounces, but it happens to be 10, I don't give a shit. it's not going to hurt me and not going to hurt me if my goal is 194

protein today but I ended up doing 215 so what so what like it's not the end of the world dude and it's like

that's where in the past you've put so much stress on yourself to be like I got to hit all these numbers like no dude calm down and remember dude

the thermic effect of food right T EF you burn between 20 to 30% of the calories you ingest from protein. Yeah. So it's about 5 to 10% for carbs and 0 to 3% for fats. Yeah. Yeah. So if you go way over on a lean chicken, so?

Yeah. So what? So what? And I mean, like, that's like, and again, like, it's funny because it's not equal if it's pizza. It's not equal if it's Burger King. It's not. I mean, there's some, yeah, that's a lot different. But, you know, on lean sources, like, I'm not going to, I'm not going to stress over it.

And the last thing I want you doing is stressing again, because we go back to the, what's that outside force? Stress. That's resistance. It should not be stressful. There should be allow us to reduce stress, which is what that planning later tonight's going to help accomplish. Yeah, I'm excited. The one thing that I'm really excited to start doing, because I'm almost ready for it, is more consistent running. I just feel better.

I just feel like when I run, I feel very good and I snore less and I sleep better. And it's crazy. I wanted to, you know, but I do want to wait until there's significantly more muscle mass on me. Because the last thing I want to do is get really, really skinny. I just don't. So let's look at that. That's a myth, right? I'm glad you brought that up because I actually have you planned for in two weeks to start

increasing the running. Dope. But there's this long-founded myth that cardio will kill your games. That's simply not true if we're doing it in moderation, which is why I'm going to plan it for you, 15 to 30 minutes, three times a week, right? And as long as your protein is up, you are not going to go catabolic ID to eat your muscle. What it will actually do is improve digestion, improve mental clarity, improve nutrient delivery to your muscles in your system.

and help you rest better and allow us to keep our calories higher while still being in a deficit, right? Yeah. Yeah. So there's so many benefits since that old gem brological, dude, if you run, you're going to, you're going to get scrawny. Like, no. Not unless you're just doing an hour, day, every day and eating 100 grams of protein.

Like, that's just not. And the cardio also, one of the only ways I can never get guys to do cardio. is to be like, hey, bro, it's actually going to improve your blood flow and nutrient delivery, so your PPO work better. So if you can do some cardio, your wife will see it. It's funny. Like, I always start my workouts with cardio, 20 to 30 minutes of walking on an incline. Like, dude, like, I'm sorry.

Listen, I, yeah, of course, you know, you want peepee to work. Hell yeah, I do. But more important, I want my heart. Yeah, I want my heart to function well. So I can stay alive for my children. That's cool. That's pretty cool. too. As for side effects, besides your pee-p working better, like, your heart works, you know?

Your heart's going to work. Hey, oh, but I only want, I'm only worried about the pain. No, dude, your heart's going to be fine. Your heart's going to be better. Why not both? Hey, why not? This is an and game, not at a word, okay? It's and. Yeah. Do we just end it right there? We could. We could. Yeah, we could end it right there. I guess that'd be a hard stop. Oh, shit. Yep, got to do it. All right, guys, my boy said it. He is throwing puns around the recording like crazy,

and he's dropping him like it's hot. And I just want to thank you guys for tuning in and giving so much back to me and listening to these coaching calls because they mean a lot to me. And I know they're helping you guys because I'm getting a ton of messages. and thank you for sharing my journey and being vulnerable and honest about it. So make sure you head on over, check out Matthew Headen. If you have any questions for him about how he works and how he does things, please definitely connect with him. But do thank you again, another amazing week.

Let's aim to get even betterer next week. Under construction, baby. We love you, bro. I'll talk to you soon. Peace out. Later. French, what up? Everything I'm doing up until it's done.

I meet for the entirety. I put it in overtime. I'll be working. Just know I'm a go for mine because I earned it. They watch and I know it's time. I confirmed it. A whole society determined.