The Skinny Confidential Him & Her Podcast - How To Lose Weight, Gain Muscle, & Create A Fitness Plan For Life Ft. Brent Hruska

Episode Date: August 19, 2024

#741: On today's episode Lauryn and Michael are joined by Brent Hruska. Brent is a personal trainer, podcast host, and entrepreneur who has dedicated his life to helping people acheive their health and fitness goals by developing personalized plans for each client. Brent has worked with Lauryn and Michael for 3 years straigh to help them hit their fitness goals. On today's episode Brent and the hosts break down what has worked and not worked when it comes to getting and staying in shape. They discuss what listeners can do to take hold of their own health and fitness journey. This episode covers weight loss, weight management, strength training, how to start in the gym, how to stay motivated, and how to create a plan that works for you.    To connect with Brent Hruska HERE   To connect with Lauryn Bosstick click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE To Watch the Show click HERE For Detailed Show Notes visit TSCPODCAST.COM To Call the Him & Her Hotline call: 1-833-SKINNYS (754-6697) This episode is brought to you by The Skinny Confidential Head to the HIM & HER Show ShopMy page HERE to find all of Michael and Lauryn’s favorite products mentioned on their latest episodes.   This episode is sponsored by AG1   It’s easy and satisfying to start your journey with AG1. Try AG1 and get a FREE 1-year supply of Vitamin D3K2 AND 5 free AG1 Travel Packs with your first purchase at drinkAG1.com/skinny.   This episode is sponsored by Caraway   This deal is exclusive for our listeners, so visit Carawayhome.com/HIMANDHER or use code HIMANDHER at checkout to take an additional 10% off of your next purchase.   This episode is sponsored by Soaak   Visit SOAAK.com/skinny and use code SKINNY at checkout to get your first month free.   This episode is sponsored by Pique   Head over to piquelife.com/skinny to get up to 15% off, and a free cup and frother + free shipping FOR LIFE  when you start on any of my Pique favorites.    This episode is sponsored by Bilt    Earn points by paying rent right now when you go to join bilt.com/skinny.    This episode is sponsored by Hers  Start your free online visit today at forhers.com/TSC.   Produced by Dear Media

The following podcast is a Dear Media production. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur. A very smart cookie. And now Lauren Everts and Michael Bostic are bringing you along for the ride. Get ready for some major realness. Welcome to the Skinny Confidential, him and her.

Imagine Lauren came to me when now she's 60 and she's never learned anything. I have to teach her like movement patterns. That would be very challenging because her body is so much weaker. It takes so much longer to recover. When you're 20 something, if you can start training now and build up a really good solid base of strength, you could stop training for five years and within less than a year, you can come right back to where you were and continue to advance. It's one of the best investments you can make. Brent Horeska, my friend, my trainer, someone who's helped me transform my body and my life is on the show today. This episode was actually totally driven by you guys. I did a post on Instagram about my 60-pound transformation and the tools that I use to drop 60 pounds.

And within that, I talked all about weightlifting. And I talked about my trainer, Brent. And you guys had so many questions for him. You wanted very, very detailed answers to how much weight I lift, how often I lift, fitness tips, health tips. I could just tell that you wanted something that had more oomph to it. This episode is super intimate and personal to me because we do talk so much about my day-to-day and how I have changed my body composition. This is something that I'm passionate about sharing the knowledge and tools that I've learned about weightlifting and protein and daily habits. And I hope that this episode inspires anyone out there who feels stuck. I feel so

grateful and inspired and confident through lifting weights. And this episode sort of covers it all. Brent is the founder of Bodies by Brent, and he is driven by the passion to help his clients succeed. He has helped me so much with tools, knowledge, emotional support, and just really emphasized the importance of lifting weights. He's also the podcast host of Two Fun Guys and an Entrepreneur. Let's welcome Brent to the show. This is the Skinny Confidential, him and her. Well, this has been a long time coming. Our trainer is back in studio. We dragged him back. I worked out with you this morning and here we are just discussing the things in studio that we discuss when we work out

together. Yeah. Maybe for, it's been two years since you've been on the show the last time for anyone that wants to listen to that episode, go back and listen. Cause it's been, like I said, two years. Yeah. Just search Brent and you'll see his name. But for those of you that are listening for the first time, Brent, maybe just quickly introduce yourself. My name is Brent Breska. I've been a trainer for the last 20 years. I moved to Austin four years ago, met you guys somewhere in that timeframe, three years ago. We've been training ever since. And my own personal journey, I've trained mostly women and I have tried every different modality. I've experimented a lot over the years. When you first become a trainer,

you try a bunch of different things and fuck up a lot of shit and realize what works and what doesn't work. And I've gotten to a place where I feel I've mastered creating the results that most women want. I feel that you have too. I think that the problem is, and we'll get into this, is that sometimes people want this quick fix and shrinking or changing your body composition

takes time. And that's what we're going to get into in this episode. I think like the reason among other reasons, Brent's a wealth of knowledge, but we obviously see each other every week, multiple times a week. We've been training now consistently with Brent for three years, which I will say is the longest period of time I've ever trained with anyone. I've trained in the past, you know that, and so has Lauren. And typically it's like six months, a year, see how it goes. But Brent's our trainer. We've trained now a long time, longer than anyone we've ever trained with. And it's been a consistent journey. And we were talking the other day, I think a lot of listeners maybe have the perception

that because of what Lauren and I do and the people we have access to, that there's all of this different technology and medicines and peptides and hormones and all these things, which we tap into to get our results. And we've talked over the years and we've experimented like what works, what doesn't. But mostly the stuff that works is like the slow, consistent day-to-day effort, day-to-day habits that I want to talk about with you on this podcast, because you've been witness and seen it all. And I really want to like kind of show people that there's no such thing as like this quick fix. It's more about the habits that you put in daily, which we're going to talk about. And I'm hoping

that people that listen to this episode can find a plan forward for themselves to stay consistent and, you know, develop the fitness plan that works for them and hit the goals that they've set for themselves. I think everybody should be lifting weights. And I think that's why maybe Lauren, you can speak to this is you never continually made progress. Maybe you make progress doing other things in the past, and then you would return back to where you didn't want to be. I look at getting results as like building your dream home.

You can do something really quickly, but if you don't build a really good foundation, then everything you build on it, granite countertops, beautiful French doors and all, it's all going to fall apart. So like these, you know, quick fixes or so many women are just marketed to with all of this optics that something magical is going to happen. They use emotion and flashy stuff. But, you know, as a trainer, you use the tools that get results. And over time, you're're like that one doesn't really work this one does and as a trainer and this is the other trainers too it can be challenging to hold firm and be grounded and be like no i know this works because you can have someone like you come to you and be like i think my legs are getting bigger like shit our legs get am i making her

legs bigger or this or that you're like no you, no, you're going to be fine. You're going to get smaller. You're going to get smaller. And then you do it enough times. You're like completely confident. And I think every woman should be lifting weights and you don't have to be crazy about it. You could just do it twice a week for 30 minutes, but always maintaining,

doing some kind of resistance training over time. And then as you build up, like when you first started, when you came in, you had no lifting experience at all. And I think it's important for everybody to know Lauren is her transformation is amazing. Lauren's not some super athlete. She didn't come in. Sometimes you get these clients where you can tell, oh, this person's going to change

really quick. And you took one look at me, Branton. You're like, I'm just kidding. I got the big bucks with this guy but it happens sometimes you get someone that was a previous athlete they've lifted most of the time they just got off the path for a little bit and you're like all right i just get them to do some basic things they're going to lean up and they're going to have a transformation lauren has no previous movement patterns she did pilates for a long time maybe some other things I can't remember I did like lightweights

Pilates lightweights far far yeah and so in the first six months to a year just learning those fundamental things and it takes time and Lauren's not someone that shows up in full intensity but her gift is the consistency and continuing and now who you are like physiologically as an individual, even if we stop training together, you stop lifting weights for a year, you can pick it right back up. It's just like when you were lifting in college and high school, maybe you took some time off,

you did boxing, but look how quickly your body can respond again because you have those years of training. And the more you invest, the more compounding you get. So if you do go back or you get pregnant again and add 20 pounds, it's not scary. You have, you have strength and you have developed these functional movement patterns that are essential for you to have the body that you want. What makes a successful client to a trainer? So if someone's listening and they don't have access to you, cause maybe they're not in

Austin, how can they show up as a successful client? Because I do think that a lot of people just show up to the trainer and expect the trainer to pull them up the hill. And I feel like that needs to be talked about more. A, you need to find a trainer that actually knows what he's talking about. Cause you can get led down some weird paths. You can get, you know, find a bodybuilder trainer before you know it, you know, you're eating six meals a day and doing an hour of cardio. And then all of a sudden you're in a bikini on stage and then you, you, you rebound like crazy.

And then you hate training for the rest of your life. You want someone who has experience. You've seen the results of other people that you're like i resonate with that individual and someone who really is willing to listen to you they know when to push you but they know when to like okay i'm just gonna let her do her thing today and also when you develop a relationship with a you know a trainer what can happen a lot is the trainer tunes out it's like i got this person. I've had him for a couple of years. They don't continually focus on getting them stronger or more results or progressing. Progressive overload is everything when it comes to changing someone, adding more reps,

adding more weight, getting more advanced with exercises over time. If you're just showing up and there there you're just having conversations and hanging out and nothing, you know, you're like, he's like, I've heard this so many times from other clients. Like, I really liked the guy and you know, we're really good friends, but I just don't really feel like anything's happening. You got to cut them. You got to cut them. So they should be friendly, but they should be your coach and they should continually challenging you. Another piece is you should show up to your trainer, setting some goals. It's nice to set at least one physical goal. Like I want to be able to do a pull-up.

Now you have a direction other than just changing physical. Because if you change your performance, your physique, as long as your diet's in check, will also change. So like how many push-ups can I do? How much weight can I squat? How many push-ups can I do? How much weight can I squat? How many pull-ups can I do? Just pick a couple things and be checking in with the trainer, like, help me achieve that. That can also give them guidance.

Because if you don't express specific goals, they'll just like, oh, they just want a good workout. They don't necessarily want to be any place at a certain time. So that can really help i think what i've done with you that i think has been really beneficial is i've showed you someone who has had three kids like on instagram and i'm like this is this is the benchmark this is where i want to get to like i've showed you how i sort of want to look but i've also talked with you how i want to feel and i've also talked with you even like you know the jeans that i want to look, but I've also talked with you how I want to feel. And I've also talked with you even like, you know, the jeans that I want to wear or the workout skirt that I want to wear.

And, and then I've like taken it further with you where I've gone over. I want to get one pull up by the end of this year, all by myself. So now we're, we're doing things to get to that one pull up. I've told you, you know, I want to be able to do 10 perfect push-ups. I want to increase my weight and get heavier and heavier. So the goals, I think, have really helped give us some guidance. But let's take a moment to, because one of the things that I think that I see being written in and what is commonly, as Lauren's talked about her journey now into weightlifting is there are a lot of women and men that don't know where to even begin when you think about this modality. Like a lot of people have, you know, done yoga or Pilates or these things that I would say the

majority of women do compared to weightlifting, right? Like I think more and more women are weightlifting now, which is, which is great. I'm not talking down on any of those other modalities and there's a place for them. And I do Pilates and we've done yoga. But for people that are like, okay, I want to get into weightlifting, but I've never done it. Because I think you and I will take it for granted, right? I've been doing weightlifting since I was 12 years old and in sports and all that. But somebody who's never done a squat, they've never been on a bench press, they've never lifted heavy weights. And and some once again and they don't have access to a trainer where would you even begin to tell someone to start thinking about getting

into this modality well when i started i didn't know anything about weights at all when i was 17 super overweight and just started buying some dumbbells found a program and i think finding a program is like we have thinking about like 20 years ago, there's no YouTube, there's no exercise tutorials. The amount of tutorials is absolutely incredible. You know, my personal opinion is buy a good weight bench or go on, you know, Facebook marketplace, buy a cheap one, buy dumbbells, five pounds up to 30 or join a gym. Yeah.

Or join a gym. I mean, you can go super cheap you can go planet fitness for 10 bucks which is basically a chunk of cheese or you can get a nicer gym that you really like the atmosphere or i mean there's a bunch of different things so you can get weights and dumbbells at home find a good program that really explains things and maybe be able to touch base with somebody to help guide you through it. It's okay in the beginning, in my opinion, when you're first starting out, it's like training a toddler. If you get so picky with form, the kid's never going to walk. You kind of got to stumble before you can walk, before you can run. So when I teach clients to squat, I just let them body weight. Then I add a little bit of

weight and maybe it's like knees are moving around a little bit I pick little things like okay let's just worry about depth I'm not gonna cue everything so it's okay to be a little funky with it and if you're using dumbbells the risk of hurting yourself is very limited and I would say women men are probably more at risk of fucking themselves up when they're trying to follow a program where women are looking a little more reserved so they're probably pretty safe already so that's what egos get follow a program where women are looking a little more reserved, so they're probably pretty safe already. So that's what. egos get involved a lot more. Yeah.

You're just like. Women typically have better form. So like they, and they, they listen better my experience. So getting a good bench that goes 90 degrees flat, getting some dumbbells starting there and just start there. Like it doesn't need to be this wild thing. And then as you advance, be like, okay, I'm gonna get a little better or okay. I need some heavier dumbbells. Okay. Now I need to go to the gym. Another thing you can do is find women. You either know, or reach out to others,

find a gym that you like the energy of the gym. You like maybe talk to a couple of the trainers and be like, I want to work out in a group. You can save yourself money, but also you're building community. So you have a desire to show up. You know, I'll train women in very small groups, small so I can still coach them and change their weights. But that community aspect is one of the biggest pieces why they keep coming back. It's because there's a lot of mothers like they're with their newborn all day long by themselves and they don't get any social interaction. They get to hang out, meet a bunch of really cool women. The other cool thing is if you work out with other women that are a little further down the road than you, and this is why I started doing it is I would coach, you know, clients one-on-one and I would say, you know,

you need to change this thing or this thing. And eventually it was like, I became their father. They're like, want, want, want, they're kind kind of like stopped listening to me. But then when I had another one who kind of achieved a little further down the road, what they wanted to achieve, they, she, and they're just talking, hanging out. She's like, all of a sudden a light bulb goes off. So finding girls are going to train and be like, Hey, I want to work out with a couple of girls. When that happens, let me know, start it like twice a week. That's just a very reasonable thing. And as your journey progresses and things change and you get stronger, the way you train and it looks will change. I think that's incredible advice. And I think that what you're also saying

is there's really no excuse. Like you can find something for free. There's no excuse. Right. And I think if you're sitting there and you're like, I don't know what I'm doing with weights. Like you can find something for free. There's no excuse. Right. And I think if you're sitting there, you're like, I don't know what I'm doing with weights. Like there's so much information out there that you can find something. I, this is like random, but I did a post and a lot of people asked you questions on the post. And the question that I kept seeing was what you actually do with me and Michael. And I think it would be really helpful to almost tell us what you do for Michael and me within a workout. So if someone wanted to play it for their trainer in Alabama, they could get a really good grasp

of what we're actually doing on a day-to-day basis. I'll tell you that, but I'll give one more tip for getting started. The easiest thing you can do is just buy a weighted vest and start going on walks a couple times a week with the weighted vest. I wouldn't go every single, but that is considered a certain amount

of resistance training. And you can see a little bit of muscle development, core development, spine development, especially for women, you know, you want strong bones. The $30, so you, there is no excuse. A weighted vest. I just got mine. You got me on my weighted vest so if they're looking to fit like so your programs it's i like to do in the beginning

it's good to do in my opinion like upper body lower body or full body especially if you've never really lifted because your goal to progress is to build strength and build muscle. It only takes 48 hours or so for the muscle to recover. So if I take Lauren, she's a complete beginner. She's not that strong. So she can't really push that hard. And I make her do six leg exercises. Not much is going to happen. And now it's going to take an entire week for her to completely recover, where if I could train her legs three times a week I can add weight each time and I can practice like movement patterns a lot more often so in the beginning it was a lot of full body but depending on like sometimes you train four or five days a week I'll start to split

things up but I'm always thinking about let's get strong at the basic movements pushing overhead pulling down pushing forward pulling squatting up and down and then hinging at the basic movements, pushing overhead, pulling down, pushing forward, pulling, squatting up and down, and then hinging at the hip. And that can be broken. Every trainer should know exactly what I'm talking about. You can break that into a million things. So a hip thrust, hip thrust is a hinge. An RDL is a hinge. A single leg RDL is a hinge.

Like a squat is like a dumbbell squat, abell squat a split squat a step up those are all i would call squats and you're increasing my weight so like if i started at five pounds now like you i noticed you relatively increased the weight i want to like touch before we get super because there's a lot of people keep in mind that are just wondering about the basics so we could start we could be like speaking in tongue here if we don't cover it a little bit. And one of the things that we keep talking about muscle building, I want to talk about the benefits of muscle. Peter Atiyah came on the show and he said over the years, he's, you know, what's the most important nutrition. He says now what he says is like building strength and building muscle for longevity. And I think a lot of women in particular, some men are scared about

bulking up or putting on muscle. And what we always talk about is like, it's laughable because it like all I've been trying to do and Lauren's been trying to do for the last few years is like put on muscle and bulk up. And it's been three years of doing this three to four times a week. And still like, you know, what have I put on like maybe 20 pounds of muscle, which is a lot, but it's three years. So I want you to talk about the importance for people when it comes to building muscle and why they should even be considering this in the first place? Well, first of all, it's very, I mean, if you are stronger, have more muscle mass, it's like going from a Honda Civic to now you have a Mercedes. So anything you do, whether it's playing with your kids, going on a walk, playing pickleball,

tennis, you know, making love, whatever it is, you're going to burn more calories. You're going to feel better. And a lot of people don't see this when people start to age like i had a guy that was like 76 and he came in because he would water his lawn and then he would tumble because he would lose his balance he came in and i was like okay let's try a squat he could even he couldn't squat six inches down without his legs giving out. The limiting factor in him starting to decline, and if he kept going, he's going to decline a lot more, is he has no strength, right? Women get afraid to lift weights because initially,

and it happens to every woman, they put on like five-ish pounds. Your body's starting to retain a little bit of water in the muscle because your muscle's mostly water, but that is essential. That's the engine that's going to start to melt all the body fat off. When you do these group classes, Barry's and orange theory, some people it's effective if they're already really strong and fit. But if you're just starting out and you want to go to these classes, there's so many exercises being done in a row that the weights are never progressing and all you're

doing is cardio. So you just never build any strength and it makes it very difficult to lose weight. So having more strength allows you to exert yourself so much more. Also, it's so much better on women's hormones to be lifting heavy, taking longer breaks, building strength. You're going to get a release of growth hormone and testosterone where when you're trying to maintain these super high intensity classes all the time, you're completely exhausted. And as you get older as a woman and a man, but especially a woman and you hit menopause, that's going to destroy you. Like it's not maintainable at all. And if you want to be able to function in life and do all the things you want, you need to be strong. We know VO2 max and your strength are the

two number one predictors of longevity as human beings. And all you got to do is go to a senior living facility and see the difference between someone who's moving around and someone who's not. It's because one person's strong and one person's not strong. You probably won't see the person who's strong at the senior livings. Yeah, you's not. It's because one person's strong and one person's not strong. You probably won't see the person who's strong at the senior weddings. Yeah, you might not. You might not. Can you talk about what it means to change your body composition? Because I am the same weight that I was before I had Zaza, but the way that I look is completely different in a bathing suit. I remember feeling before I had Zaza in a bathing suit, like fluffy. And now when I put on a bathing suit after

two kids, I feel confident and strong and that I'm the same way. So can you talk about the body composition aspect? Yeah. I mean, one way to, to think about it is imagine a mannequin and then you put a dress over the mannequin. If it's just a circle with no actual shape to it, it's going to drape and not have much of a look. And so you're, so it doesn't really look that good. It's just kind of there versus now it's shaped. Your whole body is held

together by muscle all your bones so you could be what weight you are now i mean right now you can fit into the jeans you could fit into high school right but you probably had a higher body fat percentage in high school so it feels better because you have the same size leg, but more of it is less fat. The layer is a lot less and the muscle is a lot more. And so that feels better because you feel quote unquote tighter, right? And as you continue to get leaner and tone shows up, which is just being able to see the muscle through the skin. That's how the composition is changing. Too many people get obsessed with just let's burn as much calories as possible and get smaller. And you might see someone shrink.

Like if they take Ozempic, they look smaller, but maybe you get near them in person and you're like, you still look kind of squishy or the clothes are kind of sitting on you. Like you're just bones. And the problem is once you come off of that now you have less strength less muscle now you're actually going to have a higher body fat percentage when you go back to your regular weight that you started at and now you're in a worse place well i think people like men and women focus too much on the number of the scale like the weight like maybe they've told themselves like i've always been this weight or this was what i weighed in high school or this is what I weighed before I got pregnant. They like,

they focus on the weight and they don't focus on the composition. Like you and I have been training a long time. And I basically just said to you, I have no weight goal in mind. I just say, I want to get, you know, I want to, I want to be this strong and put on this kind of muscle and be able to lift this kind of weight. And there's been like, no, like I'm not sitting on a scale all day long wondering what I weigh. I know that the more water my muscle retains, there's a chance that my weight goes up, but I'm going to look tighter and more toned and look like I have more muscle. And so what I would caution men and women against is we've got to move away from this, the number on the scale, and you've got to move closer to what's a body composition. Like,

what do you fit into? What do you feel good at? What's what's your like, quote unquote, fighting weight. And for me, I think where I'm at right now is like, I don't want to get much bigger, but I don't, it's not about a weight thing. It's more about like, this is where I feel comfortable now. You know what I mean? Another thing with trying to get bigger is for you to get bigger, a man who has, you know, 10 times more testosterone than Lauren and has for most of his life, we have to be, cause you're reaching kind of like your genetic, like everyone has a range. You're kind of like, it's going to slow for you now probably to gain another pound. It's going to be much harder, but we have to be, it's not like I, we can just train for a month and

like, Oh shit, he gained another 20 pounds on accident, like a muscle, it would be really intentional. You'd have to really eat a lot more calories and you'd have to be super dialed into that. So I think that's, I want you to stay on that because I think a lot of, again, people get worried about this bulking where they're going to huge. And let's just say that. Don't you think though, that's another excuse not to work out. I don't want to get bulky. I think people actually think that they're going to go to the gym and lift weights for a few months and they're going to get huge. At this point, if I wanted to gain, if I came to you right now and said, Brent, my goal is to gain 15 pounds of muscle, it would take us a long time to do it. And I would have to call your TRT doctor. Yeah. And I'd have to be doing all sorts of stuff. It would be really, really hard.

Here's a perfect example. Women are unfortunately just so inundated with brainwashing from marketing in the beginning training lauren very often she'd be like are you sure my legs aren't going to get bigger are you sure my legs are going to get bigger now think of a woman training on by herself she has a bad day we all have bad days where you like i don't like how i look in the mirror or whatever your pants feel a little tighter in your jeans and you're just starting off. Even though you're starting to build muscle, the thing that's going to help you get leaner, you freak out and go, it didn't work. And then you go back to Pilates, right?

You have to have this longer term. Like I was saying with the house, the building, the muscle and the strength is the foundation, but that is ultimately the thing that's going to help you take all off the excess body fat. I think for women, it's good for like Lauren, just check in with your clothing. Your clothing is one because at the end of the day, that's what most of them care about is like, I want to look good in my clothes when I go out with my husband or my girlfriends, like who gives a fuck about the weight on the scale. Now you can get axa scan every so often i get lauren i have lauren do it so i have an idea where she's like i want to get a little bit leaner i can know if it's actually possible because and it's good too like some people may be like i want to get leaner and

you're like you're already at like 18 so in my mind women around 23 to 18 that's like really lean to athlete lean. Some women like, like if you're in that range, you probably look amazing. Now, if she was like, let's say she's at 17, she, I want to get even leaner. I'd be like, okay, it's, it's going to be really challenging and your hormones might start to get messed with a little bit, but if I know she's at 23 and Lauren wants to be the best of the best. And so I'm like, okay, we have room.

It's going to take some more work and time, but there is room. And so that's a good. I do recommend for people that don't know, like everyone should, if they can go get a DEXA scan because it'll basically show you your body composition between muscle and fat and visceral fat. And it'll tell you where you're at. I think every time you have to get blood work for your doctor, just go get a DEXA scan. In addition, it's an easy thing to do.

Then you always know where you're at, you know, with how I want to look. Cause you know, I'm someone that wants to be the best version of myself. What body fat percentage is that? If you were to guess from what I've showed you, like I would say, let's see what happens at 18. Okay. But this is another thing, you know, you hear all these guys are like, i want to be three percent body fat or two percent like i don't think people realize like a healthy body fat is guys like 12 to like 14 that's like you feel good and like lauren you said the other day when michael's flexing his abs in the mirror like i don't need him any leaner no michael looks fucking incredible it's like he could get leaner and it's a problem with guys. Guys want to get obsessively lean. It's not necessary. But I think people think the numbers weigh.

I think if you're down below 10, that's a whole different thing. It's healthy for a woman to be between 18 and 25 or so. Everyone has different genetics. Some women's bodies like to hold more weight. It feels better for them as individuals. So maybe 25 or even in the higher end of the range, they just feel weight. It feels better for them as individuals. So maybe 25 or even in the higher end of the range, they just feel better. They sleep better. They move better. They're stronger. And because everyone's so different, some women are naturally just really

lean and it struggled to gain weight. And so you just kind of, that's the cool part about being strong and having muscle. If you are sitting at that higher body fat percentage, you feel confident and you still feel and look good in your clothes. Quick break to talk about AG1. Everyone is busy. I am busy. You are busy. This is why I drink AG1 in the morning before making breakfast, before going to a workout. It is one of the first things that I do in the morning. I drink it when I travel. I drink it when I'm on the go. I drink it at home.

It forces me to hydrate in the morning. And best of all, it gets me my prebiotics, my probiotics, my adaptogens, my daily vitamins, and my daily greens. What I have noticed ever since drinking AG1 is that I have more energy. I feel more vitality. The under eye circles under my eyes have gone away. I feel like I'm getting my greens and I just feel better overall. I've also noticed that I used to drink a ton of coffee before drinking AG1 and now I'm down to

just one cup a day, if that. And I realized I have all this energy and need less coffee to power through my day. It turns out I'm not alone. In a research study, 91% of people noticed they needed less coffee 60 days after drinking AG1 and 97% of people in a research study felt even more energy after 30 days of drinking AG1. Like I said, AG1 has been a partner of Lauren and I's for eight years and that is because the product is phenomenal. So many people swear by it, so many high performers, so many people that come on this show. So if there's one product I trust to support my whole body health, it's AG1. And that's why I've partnered with them for so long. It's easy and satisfying to start your journey with AG1. Try AG1 and get a free one-year supply with vitamin D3, K2, and five free AG1 travel packs with your first purchase at drinkag1.com slash skinny. That's drinkag1.com slash skinny. Check it out.

One thing about me is I tried to make as many things in my house as non-toxic as possible. This happened when I moved to Austin. And one of the first things I did was I switched up my old cookware. I found out that a bunch of cookware and kitchenware is made with all of these toxic materials. There's like PFAS, PTFE, PFAO, like all these hard to pronounce chemicals. And it's wild because you're cooking on them every single day. So in our Caraway, I learned about Caraway Home's non-toxic kitchenware a while ago. It's chemical-free, ceramic coating, but most importantly too, it has like a sleek surface. So your eggs just slide off the pan, which is amazing. I am using my pots and pans every day.

I cook bone broth in them every morning and I cook my kids eggs every day. I make a mean scrambled egg. And I just feel good that there's no chemicals on this kitchenware. I have like the white beige set. It's very chic. It's beautiful. And just as a reminder, their internet famous cookware set comes with the saute pan, the fry pan, Dutch oven, and sauce pan, plus lids for them all, a canvas lid holder, a magnetic pan rack, even for storage. It's the ultimate kitchen setup and will save you $150 versus buying the items individually. Plus, if you visit carawayhome.com

slash him and her, you can take an additional 10% off your next purchase. This deal is exclusive for our listeners. So visit carawayhome.com slash him and her, or you can use code him and her at checkout. And don't forget to mention that you heard about Caraway from us in their post-purchase survey. Caraway, non-toxic cookware made modern. Quick break to talk about the Soak app and sound frequencies. Lauren and I recently had the founders of the Soak app on our podcast talking all about the benefits of sound frequencies, how we use them, and how you can use them as well. The same sound frequency compositions used by the United States Air Force for peak performance are now available to every skinny confidential

listener. Soak frequency compositions are created in a clinic by a team of experts for specific outcomes. Some things that you will experience after listening to the soak sound frequencies are anti-anxiety, energy, high vibrations, you can sleep well, you can have depression relief, you can have more focus, more memory boost, mood boost, immune support, testosterone boost. You can enhance your creativity, exercise, manage headaches and migraines, and so much more. Lauren and I have been using sound frequencies for years now. We primarily listen to the SoCal frequencies when we want to get better sleep, when we want better mental clarity and focus. And like I said, there's just so many other ways that you can use them.

So if you're looking for a way to boost your mood, reduce anxiety, or improve your focus, this app is a must try. Soak offers unique frequency compositions designed to help with everything from sleep and creativity to immune support and stress relief. I've been using it daily and the difference it makes is incredible. Plus you can get your first month free if you go to Soak.com slash skinny. That's S-O-A-A-K.com slash skinny and use code skinny at checkout. Again, that is Soak, S-O-A-A-K.com slash skinny and use code skinny at checkout.

So again, visit Soak.com slash skinny and use code skinny at checkout to get your first month free. That's S-O-A-A-K.com slash skinny. Use code skinny to get your first month free. I promise S-O-A-A-K.com slash skinny. Use code skinny to get your first month free. I promise you these will change your life. You will enjoy them. They will be part of your daily routine. As somebody who's done weightlifting as my main modality of exercise for a long period of time, I look at it much differently or in a much different way now than I used to when I was younger, right? I'm a dad. I'm getting close to my 40s. Not that close, but getting close.

And I think about it from a health and longevity perspective now. I want to be able to pick up my kids for as long as I can pick them up. I want to be able to run through the airport as fast as I can, dragging Lauren behind me. I want to feel and look good. I want to be able to bend over and grab things. I want to be able to get in the car. I want to do all the things that- I don't need you bending over and grabbing things. I'm good. And I don't need you dragging me through the airport. Anyways, the point is, I don't do it anymore for the reasons I may have done in the past, which is more vain. And so when I met you, I said, okay, my goal personally, and then Laura could talk about hers is, I was going to take one year to quote unquote, get back in shape. And I've done an Instagram post on this. You guys can go and look and see

what I looked like when I first started training. Don't worry, he pinned it. It's his abs. You can't miss it. It's right there. Not that one. There's one before that. There's an older one. There's a lot of them. I can't keep track. Anyway, you could see it. I met you and I said, I got to get back in shape. And I was like, the reason I mentioned this is I think people think this is going to be like a really fast thing that they're going to do in two to three months. And what I realized for myself personally is if I set that goal, I would have failed and I would have burned out. So my goal with you was one year to get back in like just in shape so I could exercise. The next year it was like, let's get in good shape. This year, my goal is let's get in great shape. But if you notice,

it's not like this thing where I need to do this in two months to get to this body fat and this size. And the reason I point that out to people is I think if you find someone where like yourself and you can get into a consistent long plan that you can carry on for the rest of your life, that's the healthiest way to go about it. Cause there's no quick fix in this game. There's no, like, you're going to do this for two months and get there. And then you're not so stressed about, I need to be somewhere now, right? You just, you make it something you want to master long term and then just let go of it and enjoy the process make little changes over time like you guys do and then it's not so much like okay in six months we're good we got to get there we got to get there it's

just it's literally part of your life and over time if you have someone you trust and knows what they're doing it's like they'll continue to lead you and you sending me photos and always updating me is very helpful too it's like a we're a team it's you sending me photos and always updating me is very helpful too it's like a we're a team it's like having a business you're like this is where we want to go we don't need to be there tomorrow we're just moving towards that long-term goal over time and it will be continual forever what are the other tools that you find to be helpful in someone's toolkit that complement weightlifting i mean first thing is just if download MyFitnessPal, start tracking your food for the next three to five days, just see where your protein's at, and then just slowly start increasing

by 10 to 20 grams. Just like weight training. I think women get overwhelmed when they hear, I got to eat one gram of body weight per pound to get my protein in. It's just like weights. If you're only eating 50 grams, okay, start eating 60, stay consistent at it, then go to 70 and 80. And that way you, because you don't want someone to show up and they're like, oh my God, I'm so stuffed with

protein all the time. This is so hard. So things like having aminos, whenever you're drinking water, aminos in the morning, aminos throughout the day, that's an easy way to get like another 5, 10, 20 that you're just drinking with your water and your electrolytes. So like habit stacking what you're doing. Or just being aware of what your intake is in the first place. I think a lot of people like when it comes, you know, that's another thing like nutrition. We're not eating what we think we are nearly eating, right? We're not nearly eating what we think we are nearly eating, right? We're not nearly eating what we think we are,

especially when it comes to protein. I think most people would be surprised if they actually start tracking how little protein they're actually getting. And it's good to audit yourself. Like there's times where I just don't track for a while. I re-audit myself and I'm like, I'm doing so good. I'm like, wow, I'm really under eating protein.

So you should audit yourself often because we can all fall off of it. And you can delude yourself to be like, I'm eating tons. It's good to just check in every couple of months, just for a couple of days, see where you're at. So like amino acids, having like even just a protein shake, you know, once or twice a day is good.

If you, cause sometimes there's times where you just don't want to eat so much. You're like, I'm so sick of eating. It's fine to just go to some smoothies for a couple of days. It's, it's fine. So I'm going to ask this question as if i'm like just interviewing both of you because i sometimes observe when lauren posts things and some of the comments that come in and i kind of just sit and kind of like laugh at them because i know not in a mean way i just laugh because i think people really like some people have seen what she's done with you and what she's

talked about for the last few years but a lot of people just think it's like this thing that I got to see one time she did a post talking about her journey. It was like, they're like air sculpt. I'm like, listen, anybody that knows anything about this, like air sculpt is not going to do this and change their body. Air sculpt is amazing. It gives you a little sculpt, but it doesn't, you don't lose weight. And it's also not going to put muscle on you. Right. And I can attest as her husband, like, listen, in the bedroom, it's much different than it was before. And I was like'm now i'm in there with an athlete you know what i mean there's a lot going on but if i i'm just being honest yesterday i was like get away from me i'm like to him i'm like you're obsessed with me well i think a lot of those a lot of those listen we're getting on

equal playing fields now i feel like i got a real real partner in there. But anyways, if I was going to say, Brent, write a couple page summary on what you've done with Lauren and what you've witnessed over the last three years working with her. What would that summary look like? Because I think I realize people really actually want to know what she's done. And I think sometimes she says it and the people don't really believe these are the things she's done. She's talked about the bowl of meat. She's talked about eating meat. She's talked about the clean products. But I think when it comes to her fitness journey, people are like, what have you been doing? Because listen, there's been, and I don't mean to be mean about this. There's been a drastic change to her composition in the last three years. Yeah. And that's the thing. It's

took three years. The thing about Lauren is she's not super intense like i said she's not like some natural born athlete took a long like you finally banged out 10 push-ups but it took a year or two of like kind of doing a half push-up from your knees just consistently doing so weight training slowly over time getting you to start eating protein but it took you know you interviewing people and be like does this guy really know what he's talking about the basics lifting consistently walking slowly we took that walking you started doing meetings walking on an incline eventually we're going to do the weighted vest in the beginning if i tried to get lauren to do an interval on the bike you know your warm-up speed is her intense speed and

then just the other day i had you both do two intense sets oh my god she killed me and she could hold her own 15 second sprint all out and that's the power of being much stronger is now when she i say sprint for 15 seconds it doesn't go from the same speed to slightly more her ability to exert herself is so much greater and that's that momentum is going to continue to get her leaner. So lifting consistently, like. And define consistently. Consistently is in three times a week, up to five times a week.

But here's the thing is always like you guys might go on vacation for a week or two weeks or, or fly to LA and fly back, always showing up for your appointments, always having those appointments and always showing up. There was that one time where you guys came back from LA, you showed up, Lauren was still asleep and 15 minutes before the workout ended, she still showed up. And I think- She was pissed that I left her.

Yeah, there was some vibes. That mindset, right? Also, when you go on vacations or you have these times where you have to go work or whatnot, it doesn't all of a sudden, she doesn't fall off. She's not gone for a week. And then she gets back and she's like, Oh, I'm not going to schedule or I'm, I'm too tired. And there's too much busyness that never happens.

It never happens at all. So having accountability, just very consistently. And doesn't like you guys go on vacation throughout the summer. You've been gone maybe a total of four to six weeks here and there, but you come back immediately. I think you were saying to me, you're not fearful anymore when you come back and have had a vacation like that, that your body's all of a sudden going to go away. I also do when I am in LA or we just went to Nantucket, I schedule a trainer there to hold me accountable. So when we were in Nantucket, we had a trainer there six days a week. It was just like, that's what we were doing.

So I think I also am strategic about planning the vacation. We just went to LA for literally one day and I had a P-Volve trainer come out to the hotel. I realize not everyone can do that. However, you can open your laptop and do a training yesterday i didn't have a trainer and i when we were traveling and i just went to the hotel gym and did as much as i could yeah i'll answer so lauren's changes have over time she's been ready for more so like in the first six months to a year when you guys go on vacation she probably was like i don't care what happens i just just hang out. Maybe I drink and I eat whatever. Think of like who she is now. Like I gotta, I gotta work out. I'll gotta go get

in the ocean. I gotta, I'm more mindful with what I'm eating. I'm staying more active, right? That took three years to slowly make those changes as an individual and as human, right? And it, all it comes down to is over time. Okay. now i'm going to tweak my diet a little more in the beginning you probably like didn't really think about protein that much still we're kind of like maybe i eat this thing maybe i ate this eating out a little bit during the week right and slowly over time just dialing it in getting more consistent with the basics lifting good nutrition sleeping sauna cold plunge but over time it's like funneling to this point of like, then maybe someone looks at Lauren in two years and like, wow, I could never be like that.

It took five years of like, now I'm ready for this little tweak to like, cause if I said, Lauren, six, like six months in, I want you to eat a bowl of beef. You'd be like, this guy's fucking crazy. You want me to eat a bowl of beef. You'd be like, this guy's fucking crazy. He's going to eat. You want me to eat a bowl of beef? It's like, you don't, but now you do it. Like I never told you to eat a bowl of beef. You're just like, it just made sense over time because your perception and

understanding of lifting and protein are essential, getting good sleep and then taking my supplements. That's it. That's it. That's it. Rinse and repeat. What I've realized is weightlifting and protein and a health journey is like a business and it's compound.

And that's what I've realized is you put in the reps day after day. I think when it comes to eating, the flexible diet coach, I know you work with Eric too. Brent and Eric are amazing. He's really helped me pick the foods that I like and then curated a plan for me. So I am eating the right amount of protein. That's been incredibly helpful. He's someone you could reach out to on Instagram if you want to just give you a nice meal plan. I do not like decision fatigue. So I am someone that likes to do the same thing every week. My workouts are on the calendar. My meal is planned every day when I'm home likes to do the same thing every week. My workouts are on the calendar.

My meal is planned every day when I'm home. It's the same thing every single day with the same team around me. And I think that that has really helped as well. Well, I think human beings understand the concept of compounding, or at least you should. Warren Buffett says it's like the eighth wonder of the world. But when it comes to investing, obviously, if you compound and you keep doing that for long periods of time, the number gets greater, greater, greater exponentially. I think the same thing could be said in a relationship or in a business, the more time you put in, or if you're creating social content or podcasts that exponentially could grow. But for some reason, I think when it comes to personal fitness and health, people think they can do it in these sprints, especially

when you're young. When I was young, I was like, okay, I have spring break coming up. So I got to get the spring break body and I got to do the workouts and chicken and broccoli. And then you kind of let it go after spring break or you need the summer body. But as you get older, I think what you realize is the power of compounding when it comes to taking care of your body. So if you think about it, in the beginning, the results are going to be really slow and maybe not even so noticeable. But all of a sudden you look back three, four or five years down the line, you're like, whoa, who's this person? But what it comes down to is like, I think the shift that happened with Lauren and I

is we used to think about this type of training or fitness in general as something that you would do these sprints for to get quote unquote back in shape. And now we look at it as like, this is just something you do every week, like brushing your teeth. And it's like, it doesn't matter if you're on vacation or if you've been on vacation or if you've been eating unhealthy, or if you've got, you know, winter's coming, you're going to be in a big sweater or summer's coming and you're going to be in a bikini or a bathing suit. It's like you just every single week, week after week, it's just something you have to do to live a good life. I think if people can get to that place and make that shift, it takes a lot of the stress out of it because then it's not like, oh, it's something I got to do in this period

of time. It's just something like, you just got to make peace with like, you do this always. Yeah, I totally agree. I think, you know, think back like 10 years. I think that's just how fitness was marketed is just like the beach body. And just think of all the cleanses that are out there for women back in the day. It's like, I would have clients like I'm doing another cleanse. You're like, great.

You're not eating any calories. We're barely going to be able to train. So it's like, we're not making any progress, but I can't tell them otherwise. And there were so many different programs that are like, you know, 30 day, get your abs back, blah, blah, blah. Like I think as a society and culture is changing as well a lot. And I think more than ever, like 10 years ago, you go on Instagram, you type in women lifting weights. It's incredible. It's amazing how many women are lifting weights from all varieties to extreme to just whatever body shape or goal you have. It's amazing. By the time, you know, your daughter's in her twenties, who knows, like, hopefully there's just lifting classes for men and women, like from the time they're in elementary school all the way up or just strength training or resistance training, it's going to become so essential. Just like,

I think saunas like in Finland are like, why wouldn't you have a sauna? We're in Finland. Like it's such a health, like, it's like you have a shower, hopefully weight training and resistance training. Your doctor's like, are you lifting? Are you doing cardio? Like those, those are fundamentally basic things to good health. It's really hard.

And we've all been guilty of this to get individuals off the idea of instant gratification. And because of a lot of technologies we have now and a lot of information we have, we're very used to instant gratification, potentially at the expense of long-term happiness and results. So an easy way to correlate this is these get-rich-quick schemes that everyone gets sucked into here and there. You do these things, you think think you're gonna make a boatload of money, but like, is there sustainability? Or even like in online dating, these quick swipes and these quick meeting all these people, like, is that really going to set you up for a long-term relationship?

And I think the same thing with fitness and in my personal life. And again, unfortunately, I think there's 5% of the people that hear this message and are like, okay, I'm going to do, I'm going to shoot for the long-term goal. The majority of people say easy for you to say, I want the thing right now. And they can't wrap their heads around. And that to shoot for the long-term goal. The majority of people say easy for you to say, I want the thing right now. And they can't wrap their head around. And that was me for a long time, right? I always was looking for instant gratification. And it wasn't until maybe five, six years ago

that I was like, everything I do now in life is going to be for long-term effect. I think because, and you can tell me if you feel this is true, doing the long-term is the short. When you continually, like how many people are listening to this right now that have tried so many different things and how many years have gone by. So really you've taken the longest route and you're not anywhere better. Lauren gets to me

when she's, you know, now where if she started lifting when she's 20, she probably wouldn't have ever needed me. Right? So you actually took the longest route. That's why people want to do fast or take peptides or whatnot. Those can be fine as like a 5% bonus boost to the 95% fundamentals. Right? Like you're telling with business, it's like, if you think you're going to also just make a ton of money, you're like, you're going to be in a world of hurt. And then you

keep doing it over and over again. You've wasted thousands of millions of dollars. And you're like, okay, let's do basics and think long-term. We were just saying that we were flying home yesterday and we were just thinking back on like our personal journeys in different ways. And it's so funny, like the things we thought we could do quickly compared to like how long it's taken. And like, this is Tony Robbins quote. I think it's his quote. So it's like, we overestimate what we can do in a year and completely underestimate what we can do in a decade.

And now that I have a few more years on me and listen, there's people with plenty more, but when I, when I reflect back on my life, like all the good, big things that have happened have been like a slow progression over a long period of time. And all the things that have kind of like fallen apart have been things that I tried to force through quickly. I agree a hundred percent. One thing that I think that weightlifting has helped me personally with so much that I think a lot of women struggle with and they actually have no idea is insulin resistance. And I would love for you to talk about how you've seen people's insulin resistance or hormones change through weightlifting and protein. One benefit to lifting weights is you're going to burn so much sugar. Your body mostly runs

on sugar. Your muscles and your liver store what's called glycogen. Glycogen is just stored carbohydrates. So if all you do is do runs, you're doing something that's called aerobic or mostly using oxygen, which mostly only uses fat. You're never really depleting that. So you got to think if I do a workout three times a week and I'm lifting, I'm depleting all of that sugar out of the muscle. So when I go to eat carbohydrates, now my body's going to refuel all of that. Instead, if I only ran, it's still really

full. So now that sugar's in my blood. So I become more efficient at keeping my blood sugar levels down. So now if your blood sugar levels are lower most of the time, then you're going to have better insulin levels. And that is going to help you lose body fat I've trained a couple different people who are type 1 diabetics it's very hard for them to get lean mostly because it's hard to control their blood sugars and if they get too low it's dangerous they get too high it's dangerous and so they can be working out and doing like pretty well but it's the insulin levels that really help them get that body fat off. And they can really struggle with that because it can get dangerous. If you look like you go do too hard of a workout and it

drops too low, it's hard to get it back up. And it can be really finicky for people that are type one. So it's just having high insulin levels too is causes so much inflammation in the body. It's just a marker that you do not want to have. And that's why lifting weights is so beneficial because mostly you're burning sugar, carbohydrates, emptying those out. That's why you'll start to notice like, wow, I feel like I'm processing the carbohydrates. I eat better. I don't need to be low-carbing all the time. I feel like I'm actually using the energy more.

I have eaten a piece of crunchy sourdough, you know this, with raw butter and flirty salicy salt every single day while losing 60 pounds. One piece, I eat it at night. It's like my treat at the end of the day. I've eaten it every single day and I still have been able to lose all this weight. So I think I'm just so passionate about letting women know that if you do it right, you're not going to bulk up. You're going to change your body composition. And I think that it's I was at the airport the other day and I was looking around and I was like, so many people here would benefit. I don't think there's one person that wouldn't benefit from weightlifting. And it's crazy to be in the general population because a lot of people just don't have that

tool. Yeah. And if you're 20 or 30 right now, you need to be doing it now because I've seen plenty of people late forties or fifties or sixties. When you're older, your hormones are different. It's harder to recover. It's harder to learn. It's also because it's harder to recover it's harder to learn it's also because it's harder to recover it's harder to progress you to get stronger i'm trying to teach a 60 year old if they can't do any push-ups imagine lauren came to me when now she's 60 and she's never learned anything i have to teach her like movement patterns and that would be very challenging because her body is so much weaker it takes takes so much longer to recover. When you're 20 something, if you can start training now and build up a really good solid base of strength, you could stop training for five years. And within less than a year,

you can come right back to where you were and continue to advance. It's one of the best investments you can make. It's the same as putting money into a retirement account, because as you age, you, there will be a point where you're aging, you're eventually going to pass away and that strength is going to go away. So the bigger that reserve, and if you continue to lift, then you just need to maintain, but you're slowing the leaking of that strength, therefore allowing you to stay functional longer. And if you can do that, you're going to have a better lifespan and less sitting in a wheelchair for the next five, 10 years, not being able to do anything, even though maybe you live 20 years longer. You're like, I can't function.

I can't do anything. Peak tea, my favorite tea. I got asked the other day how I wind down. And one of the things that I do to wind down every single night is I drink Peak Ginger Digestion Tea. I like this tea because there's no tea bag. So you're not melting microplastics in your tea. It's like a little skinny packet. You open it up, you pour it in hot water. The ginger digestion is the best. I have been drinking this, God, I want to say like three years. I love, love, love this tea. Sometimes I'll squeeze lemon in it.

I put raw honey in it. It's so delicious and such a good nightcap to wind down with. It's like I'm double fisting. I have my magnesium water and my ginger tea every night. If you're looking for a matcha while you're on their site, they have a sun goddess matcha that's absolutely amazing too. Everything is organic. It's ceremonial grade. And most importantly, and what I love about Peak Tea is it's quadruple toxin screen for purity. So they take the ingredients incredibly serious. Matcha is like my thing in the afternoon. And this one is rich in chlorophyll, and that's going to support detoxing of the body, which is awesome, and clear

skin. Matcha is the move if you're looking for something later in the day. So I would recommend those two products on Peak Tea. I'm a big fan of this brand. Head over to peaklife.com slash skinny, P-I-Q-U-E-L-I-F-E dot com slash S-K-I-N-N-Y. You get up to 15% off and a free cup and frother. It's the frother I use. Plus free shipping for life when you start on any of my peak favorites. Peaklife.com slash skinny. Quick break to talk about Built. We've all been there feeling like we're burning cash with those rent checks. It's frustrating, but here's the deal. Built Rewards has figured out a way to make rent more rewarding. Say goodbye to the money bonfire and hello to a renter's revolution with Built. Built is breaking ground as a neighborhood rewards program that hooks you up with points

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doing it two to three days a week. They've been doing it for six months. And my dad called Michael and I, and he was getting a tattoo on his bicep. Really? Because he's pretty proud of his bicep. That's awesome. Nice tattoo. That's what's up. We talk about this too.

And I will just say two things here. One, we talk about this all the time. Our children, I will teach them how to do these things. And I remember even being a little kid doing push-ups in my room and some pull-ups. And I didn't realize at the time how fortunate I'd be later because that muscle memory sticks with you and it makes it so much easier. I tell all of our siblings and people that are younger than us that I work with all the time, like if you're in your twenties or early thirties, if you can start now, or even if you can start earlier in your teens,

it is going to be so much easier if you're down the line. And it's also, if you don't do it, it's going to be so much harder for you. Like Lauren's had to work so hard because she never did this before. And so I just think like the sooner you can start the better and our kids for sure will do it. Second thing I want to talk about, which I think there's a lot of myths around is cardio. Obviously we incorporate a lot of cardio and sprint work and stuff into our workouts, but I would say we incorporate it yeah but there's a good i mean there's i mean it's a huge emphasis on weight 10 minutes once or twice a week yeah but max like sessions i almost died i'm not like i like you almost killed me i won't do that all the time but yeah but once in a while that was like i was like dead but i think there's a lot of people that like they think for them to lose

weights or to lose weight sorry and for them to burn fat that they got to go on these endless runs and bike runs and cardio and all this and for me i've just sort of i've never done that ever and i've always thought that if you like running great that's a great skill to have and it's good we gotta be careful the knees but i don't think that people are going to get the weight loss that they want out of that. No, when it comes down to it, it's just, you're, you're not trying to exercise just to burn calories. You're doing it to, especially if you're in a deficit, you want to maintain your muscle or build muscle because that keeps your metabolism higher. If you're doing a bunch of cardio only, you're going to burn off the thing

that's helping you burn, right? And you're going to be losing strength. So if you like to run, run. If you like to swim, swim. It's still good for your cardiovascular system. It'll help with your HRV. You'll sleep better. It really comes down to you need to lift, pick some kind of cardio, weighted vest walks. You can jog if you want. That's kind of your zone too. And then, you know, most of it is eating well. Like Lauren could lift all she wants, but if her calories have been 500 or more over, she would never look like this at all. I think, you know, other experts could probably speak to this.

I think a little bit of sprint work is good. Maybe five to 10, maybe 20 minutes max one two maybe three times a week because that helps build the vo2 all out could be anywhere from 15 second ones you can even do all the way up to a minute or two there's different ways to train the vo2 but you don't need a lot and i think that's where a lot of women end up getting run down is they'll do these group classes four or five times a week and you're not actually going all out. It feels like it because you're never able to get your heart rate back down, but you're not really training that. And the amount of cortisol you're just being pumped just creates so much inflammation. I have women that come to me all the time. They do

berries or orange cereal or just like really hard reformer classes. And they're like, I just feel really inflamed. And I progressed for a little while, but nothing's happening because it's not just about burning calories. When you do those classes too, you might get super hungry. Now you're overeating, but you're burning off your muscles. Your metabolism is getting even slower. And when you're stressed, when you have high cortisol, that's why you crave sweet things because sugar and sweets help lower your cortisol. So like when you're high cortisol time, you'll become ravenous for like sweets where with weights and sprints, you get that spike of testosterone and growth hormone, but you never

leave. You're like, maybe you can leave exhausted after some of those sprints, but not if I made you do an, if I made you guys do an hour of, can you imagine if you guys came to me three, four days a week and we're doing all, you know, all out circuits where your heart rate's up all the time and whatnot, you'd be no way you'd be able to maintain it. You would have no mental or physical energy to even think about what you're talking about on a podcast or even go into a business meeting or anything like that. It's just, it's a bad strategy. I also think the environment to me is really, really important. I think like when I

first started working with you, it was important for me that we were indoor outdoor, which we are. So I could see the sunlight in the morning or if we were working out at 5 p.m., I could see it then. Also, the music isn't screaming in my face. Wait, wait, wait. I got a bone to pick with the music. No, no, no. It's not Brent's choice. No, no, no. It plays bossa nova when I'm trying to bench whatever the hell I'm benching. Then you can just schedule a different session without me. I will be playing Hermanos Gutierrez. I would be a year ahead if I didn't have this bossa nova in the background.

I don't care. I want Brent knows. One time Brent played Christmas jazz for me. I think this is the point you're trying to make is everybody's nervous system is a little different. Yeah. And everything that moves people is a little different. I listen to sometimes super screamy music when I'm lifting, right? Or sometimes I'm not, but everyone is different.

And you should respect that in your environment too. Like say you're lifting with a trainer now and you're like, I'm doing everything Lauren says. But inside of you, you're walking away from your workouts or whatever you're doing. You're like, this doesn't, this isn't it. Then you got to respect that too. There are, we're lifting weights that if I dropped would probably kill me. And the girl from Ipanema is playing in the background. So like, I also don't like, it's actually amazing. It's a very meditative practice. I don't on lights on when I'm training, you know, that it hurts my eyes. I, I also, I think it's important if someone's cleaning with Windex by you, like when you're

trying to work out, like, I think you should just look at the environment you're training in. If there's tons of toxins, it's in a bright room with screaming music. I don't want to be yelled at when I'm working out. My life is chaotic as it is. I want to work out to be rejuvenating. I think one of the best things people can do is build out a home gym. That doesn't need to be crazy.

It could be a little closet or your garage, and then you can play the music you want. You can be outside. Like some of my favorite times back in Seattle were in the back of the house we were renting. We had this tiny shacks, like 300 square feet, just outside. And you're just like, listen to whatever you want and you get fresh air. And I think that's the environment that's being created is we get to call, you know, curate what feels good to you. And you should, if you're lifting weights, you want to be in an environment like, ah, this feels good. Like, you know, if you could lift on your own, we would have a different environment.

Right. And I think if you can curate that for your individual self, that's, that's great. That's awesome. That makes lift. You're like, I'm going to go. Like, I remember going in the garage when I was a teenager and you get to listen to what you want, get away from your parents doing crazy shit, driving you crazy. And it's like a sanctuary.

Lifting should be's like a sanctuary. Lifting should be almost like a meditative practice where you get to go inward and you get to release and reflect. It's really nice. It is a release. Before we get to your guide that I begged you to get for the audience, because so many people had so many questions specifically, I just would love for you to tell them if I work out with you for five days a week, which I do most of the time, what are the days that you have me doing what and how many sets and how many reps? I'll try to be concise. It changes so much because Lauren travels and here and there, but I'll usually focus on depending on how fresh she is. You know, honestly, it changes all the time but if she were to only come three days a week i would do sometimes i would do i would focus on main lifts i'd be like

this is a pull-up and push-up day or an upper body focus but we still might do some accessory leg stuff right then we might have like a leg focus day where we're either squatting or kind of dead lifting and then we might do if she's fresh i might repeat that of the upper body day and do some accessory stuff but i'm no matter what i'm trying to get good at the main lifts and i kind of center her day around one main lift and then i work all the other exercises so if she's going to do rdls that's the main focus i have and then we might sprinkle in different stuff. Maybe it's glute isolation. Maybe I feel like I can sneak in pull-ups.

It's very hard to answer this question because I don't want to give people like, this is, this is a better way to answer this question. Why a lot of women aren't progressing when they lift weights is because they're not training heavy enough. Heavy is when you train more in a rep range of four to eight reps. So don't worry so much about you want to lift compound movements. You want to train full body or upper body, lower body. You want to get at least one or two of the first movements that are compound or multi

joint or big movements in that four to eight rep range, you want to over time add a few reps or add some weight. Like say you use three sets of four, then next week, three sets of six, next week, three sets of eight. Okay. Go back down to three sets of four and five to 10 pounds. That's a really like simple way. Progressive overload is the key to all this and you making progress. So to keep things simple, you know, full body or upper body lower with you. It's, it's so custom because I, I've worked with you for so long to try to describe what we did would be like going through an entire detailed maze that by the time I explained it, like, what is he even talking about? It's like me trying to explain how I solve this math equation. Or how you started a business from a micro level. There's so many different components that go into it. And it's just going to confuse people so much. Like me explaining how I made this recipe. You're like, well, I got to do this. And I'm like, what are you talking about? So the main thing is takeaway is do full body or do upper body, lower body, have one or two main lifts that I talked about earlier.

Train those lifts in the four to eight rep range. Focus on being able to lift more over time. Like three months, six months, seven months from now, you should be able to squat more weight. Right. And add your sprints. Add your sprints, go on your walks, eat, you know, balanced, track your calories, sleep, and rinse, repeat over and over again. I begged you to create a guide for the audience because I did get so many questions. So can you tell us where we can find your guide and tell us what it's all about? Maybe we have a code. Yeah. So I'm always kind of opposed to online training, but I decided I had so many people reach out to me. I'm like, is it possible

to make a program that I would feel comfortable with people doing on their own or getting a little bit of guidance from me that they could actually get results from? So I created a program, Living Lean, a woman's guide to strength training that is a 90 day program, but it can also be repeated three different times. So it's really a year's worth of training. And I go into visualization, meditation. I've created several yoga nidras, nutrition. It's really a fundamental like book about the basics that will forever be there on your journey that you continually get better.

Everything that Lauren does. And it's very simple. You can do it at home or you can do it at the gym. It's just a bench, some dumbbells and all the basic movements I've been talking about and progressing over time, just like we've been talking about here. Where can they find it? Livinglean.shop. You can find it there. Livinglean.shop? Yep. Livinglean.shop dot shop okay and then also you guys brent has this other business that's absolutely amazing it's actually in front of me on youtube it's called tumblr tote it's on amazon it's in my storefront and i'm gonna let

you explain what this is because it's really cute if you work out a lot okay so you know i've mostly been working with women for the last 20 years and And so I would always see women come in with their Stanleys. And I used to make fun of them all the time until I bought one. And I was like, damn, these are actually, I drink a lot more water with Stanleys. I'm eating my own words. And I was like, you know, I'd see Lauren come in and she'd have a water bottle and, or she'd have four water bottles. And then she'd have a cell phone and this and this and this. And I was like,

what if someone had like, what if the women had something cute or more chic that they could carry their water bottles? So this is a full grain leather. It's adjustable. It's got a credit card holder. There's eight different colors. There's pink, green, blue, all kinds of different colors. And we're also coming out with a cell phone, one that has EMF and RFID protection, and it actually detaches. That one will be out but i don't know it's just like i just wanted to create something for my clients i was just like i just want to have something that they would enjoy carrying their water bottle around that actually cute instead of like some neoprene kmart looking shit go on my storefront or go to amazon and search Tumblr Tote. You can go to livinglean.shop to get your ebook.

You can also follow Brent at Bodies by Brent. And then he has a podcast called Two Fun Guys. Yes. Where you talk about kind of everything. Yeah. So it's more like a comedy fun podcast. Like we'll have a couple of people from Kill Tony on it. We'll also have Kareem from KG Barbecue here in Austin.

He was on Bar barbecue showdown on netflix and then a couple different other people michael and i gotta come on sometime oh yeah for sure i'm trying to find me and michael i really want to do with michael a two hour long podcast where we're in like a more of a cigar lounge look i'm trying to find the spot because this man is a wealth of knowledge i feel like sometimes i'm hanging out with like a 60 year old i'm like how does this guy know all this shit you look at you're like this guy's got a 60 year old body how do you think i feel i'm like oh my god he's too smart for himself i was like man no no you have very sensible warren buffett style strategies that are like really solid well that is a um very high praise that I probably will never

live up to, but I appreciate the compliment. Hopefully you write a business book one day. I would read it. Well, here's my thing. I have a book or two in me for sure, but I can't stand when I get some shit for this because a lot of these people come on the show. I don't want to read someone's memoir from when they're 30 or 40 years old i want to read the thing after the thing has happened and also i think with business books i want to read business books by people who have actually built businesses consistently or have done something you know what i mean like i just it's like going on like you're going on a bodybuilding stage and you're like i'm not even there yet yeah i feel like i'm not I don't want to show my physique yet.

I have 20, 30 years of cool shit. I think like if I ever write a book, which I, I'm, I'll put it out there. I will, I would, I will not do it for money or notoriety. I will do it because I really want it to help the next generation. And so when I do that, I want to make sure that it is actually really going to be helpful. Like I don't need it for some high praise or to go speaking or I want it to be useful to people. That's why I think just a long two, three hour podcast, just letting you just open up and run would be really interesting. Be careful what you wish for. But listen, if you've got cigars there too. Can I just talk like real quick about kids? Sure. So, you know, I think two

really important things. If you have kids, a good example is I'll have people come to me in their twenties, thirties, and they did gymnastics most of their life, which is mostly body weight, strength training, their ability to get back in shape and pick up movements is incredible. And I think two really important tips is if you're a parent, bring your kids to your workouts. I think that's incredible. And it's so you want to, and as a trainer, this is advice to trainers. If you have the time, make it kind of fun. Like sometimes Zaza's there and we're like, Oh, let's try to climb this thing. And if I had other equipment, like, Oh, let's try to do a pull-up, like just make them games. Cause if you can get them interested, like, you know, five and then

maybe 10, they come to the workouts and, you know, just have them a couple of pull-ups pushups by the time they're 18, 20, the amount of practice and enjoyment, you will never have to worry about that kid's health ever again, or probably confidence they're they've gotten an education ingrained into their physiology that will forever be there and i think a lot of the health problems in society will be gone yeah i told you that story i met this pilot and he was like we were talking about this stuff and he said he had his son start learning pull-ups when he was like eight years old oh yeah amazing he gave him a pull bar and the kid can do and he's in his 20s now and can do like 50 pull-ups when he was like eight years old. Oh yeah, amazing. He gave him a pull bar and the kid can do, and he's in his twenties now,

and can do like 50 pull-ups in a row consistently, like proper, perfect form pull-ups. And he was saying like the guy doesn't look crazy or look too big. He just got that natural strength from doing them since he was a child. It's crazy. I mean, I said, Michael, all the time,

like videos of like, you know, eight year old and like her and her brother are just doing pull-ups and fun stuff. You just make them do fun stuff, let them hang out and that ingrains into them. Just seeing you. I mean, it's so cool to have that. She will forever remember that. She'll remember the sounds, the smells, the experiences, and she'll, she'll teach that

to her kids. I also think for me, it's like showing my daughter every day that I show up for myself and that I have a commitment towards my health. She sees that every day. I say, okay, I'm going to go work out. And she says, why? And I say, because I want to be healthy for you. And for me, I think you don't realize how much children are watching every action that you do. And I think to see that consistently is really a positive way for them to grow up. You also can't ask your children to do these kind of things if you're not doing it yourself. Brent, you have absolutely

changed my life. You've helped me more than anything. If you guys want to book with him, if you're in Austin, I highly recommend. If you're looking for a quick fix, though, don't go for weightlifting. Just don't give our slots away.

And if you're looking for a transformation for the rest of your life, I think it's a really good investment. Right. You're the best, man. Thanks for coming on. Thank you both. I appreciate you. Be sure to go shop our caffeinated sunscreen that sold out in 48 hours.

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